Adrianis' Journal
| Adrianis |  | Cycle 5 Week 3 Bench Day | 30-06-2011 @ 20:54 |
 Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Post Edited: 30.06.2011 @ 20:55 PM by Adrianis GRADUATION TODAY!!! Was a great day!As such couldn't train in Warriors Gym that sucks (means I'll need to do same weight cycle for bench again given how there is little carryover from the bench in the uni gym Bench 75KGx5 85KGx3 95KGx1 Floor Press 70KGx5 80KGx3 85KGx3 90KGx2 Dead Bench 1 inch off chest pin presses 60KGx5 70KGx3 80KGx3 85KGx3 90KGx1 92.5KGx0 | ||
| Wiegieboard | | ... | 30-06-2011 @ 23:19 |
 as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Congrats with your graduation that's excellent news man  Nice volume on your chest session too. Plenty of work there! | ||
| Adrianis | | ... | 03-07-2011 @ 19:40 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Thanks man I think I went overboard with max effort but didn't really care at the time. Sleep/diet not good at moment and sloppyness in those realms does carryover to the weights rooms. Racking my brains out trying to figure out a good bench program for equipped and raw bench Fridays workout: Squat Just did squats as had work all day and general lack of energy 132.5KGx5 150KGx3 167.5KGx1 Just gassed | ||
| Adrianis | | Cycle 6 Week 1 | 13-07-2011 @ 19:05 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | So I did deload last week which went well naturally Couldn't update last 2 days as keyboard decided to commit suicide. So now that that inconvenience has been rectified: Monday:: Squat Bombed big time on last set as i was so outrageously tired (nite out before and full day s**t at work) which was really strange given I'm good for that weight with no belt for 5 reps... 115KG x3 135KG x5 145KG x5 (should actually have been 142.5KG) reps 152.5KG x0 (belted) I do actually have a half tub of Animal Pump left...not that it does f**k all  I am noticing something a bit weird about my squats = they are becoming quad dominant rather than hip dominant - I need to correct this asap. On 145kg set my quads were slightly strained and burning - something which NEVER happens! I never feel my quads at all during squats Did 10 sets of box sets at 102.5KG (50% as opposed to 63% I've been using so far) - didn't feel good but I kept rolling along Took my rage out on leg machines. Did BWx15x3 super slow on reverse crunches first Used lying leg curl machine with wide stance to hit outer hammies first then the seated leg curl with legs clamped together vice tight for inner hammies. 3x12 each Adductor/Abductor - different weights for 5x8-12 reps - whole stack on most sets for abductor - time to introduce bands I think! Decided to finish with quad extensions - up to 71KGx15 - could barely walk downstairs and DOMS stayed for 2 days later!!! | ||
| Adrianis | | Cycle 6 Week 1 DE Bench Day | 13-07-2011 @ 19:14 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | OK so gone is press day. I am now officially embarking on Westside/Wendler's hybrid. The days have been switched round as you can see: Monday: Squat Day (Squat 5,3,1; Low DE Box Squat suited 10x2; Zercher Squat 5x10+Reverse Crunches) Leg complex in evening Tuesday: ME Bench Day (Dead-Bench 5,3,1; shirted bench till I learn it 5,3,1; 2or3Board Press 5,3,1; Reverse band press 3x3 - plus back complex) Thursday: Deadlift Day (Deadlift 5,3,1; Seated goodmornings 5x10, ghrs 5x10, Abs) Friday: DE Bench Day (8x3 Bench with 3 grips; Pin Lockout 3x3, DB bench 5x10, Dips 5x10 plus back complex) Cardio 30min session, swimming session, hill sprint session allocated each week Tuesday was DE this week: Dynamic Bench 50KGx8x2 - 3 sets close, 3 sets medium, 2sets wide grip Did it as fast as I could and bar speed good but form all over the place - need to work on this a lot Pin Lockout 120KGx3 130KGx3 140KGx3 Dumbell Bench Press 20KGx10x3 Need to work on stability Will cycle these each cycle or two Tricep Pushdown[/i 30KGx10x3 Should be dips next time Dumbell Row 20KGx15 25KGx10 30KGx6 Face Pull 30KGx20x3 | ||
| Adrianis | | Cycle 6 Week 1 Deadlift Day | 14-07-2011 @ 20:01 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Off to Turkey on Saturday for 1.5 weeks which should be amazin but of course at the expense of my training - I'm not counting on the appartments gym having a barbell lol So when I return with sunburns and -4KG bodyweight I plan to simply continue where I started DEADLIFT 160KG x5 170KG x5 180KG x15 PR!!! Went crazy crazy on last set and hit a lot of reps - really happy! Seated Good Morning w Safety Squat Bar Almost had to do rdls but prospect not very enticing given how I badly grazed hand to point of blood draw on d-lifts 30KGx15 35KGx15 40KGx15 45KGx13 50KGx12 55KGx10 60KGx8 PR! GHR BWx15,15,15 Ab Rollout BWx15,15,10 | ||
| hrat | | ... | 14-07-2011 @ 20:31 |
 Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Jeez! I know you said 15reps but you didn't say 4 plates. Epic, well done! | ||
| Wiegieboard | | ... | 14-07-2011 @ 21:22 |
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | JESUS f**kING CHRIST! 180xf**kING 15!! What the hell are you taking for your next pb?!! | ||
| Adrianis | | Cycle 6 Week 1 ME Bench Day | 15-07-2011 @ 19:26 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Post Edited: 15.07.2011 @ 19:28 PM by Adrianis lol Cheers guys, really appreciate the support! As to my max I don't know but whatever it is I hope it is a lot! As to the motivation, I've a lot of pent-up rage in residue form courtesy of the last few weeks working near full time in a job I resent with the force of 1000 angry spirits! Applying like crazy to any job I can find in the mean time....Ok so today was after a particularly s**tty day at work - won't go into details but I will say that injustice is right up there with racism and violence against children as my beserker buttons. Thank god I didn't go beserk - until I hit the gym today.... Dead-Bench 62.5KGx5 67.5KGx5 72.5KGx11 PR!!! Pins in squat cage were at chest height and this exercise was performed to 5/3/1 rules and I blasted every rep - huge doms in shoulders/chest. moved on to: 1/2 way Pin press substitute for 2-board press 82.5KGx5 90KGx5 100KGx3 105KGx1 110KGx1 PR!!!! Swiss OH Press Triceps bar (not sure how much + 15KGx12,10,10 supersetted with: Swiss bar Yates Row +15KGx20 +25KGx15 +35KGx12 Bloody amazin exercise fries lats!! Weighted Dip BWx11 +25KG 1/2 dip x5,5,4 - need better form Rear Delt Raise 5KGx15,15,15 Humbling Cable Hammer Curl 12.5KGx15 15KGx15 17.5KGx12 | ||
| Adrianis | | ... | 01-08-2011 @ 14:39 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Hello to all my followers. Hope you have been feeling better than me - cuz i had an operation last Friday (something I should have had done a long time ago - lets leave it at that lol) and came home today. Can't lift weights for 1 month at least due to injury potential and stitches - very uncool. Walking like a penguin is no fun either. However, when the time comes for me to set foot in the gym again I intend to smash all records and become an absolute beast. That is my goal. To become a champion and say i really am good at what I do. September I will retest my maxes and restart wendlers/westside from there. | ||
| Gordy87 | | ... | 01-08-2011 @ 14:56 |
 ಠ_ಠ Member 1590, 271 posts SQ 170, BP 122.5, DL 200492.5 kgs @ 77kgs UnEq | Adrianis said:Hello to all my followers. Hope you have been feeling better than me - cuz i had an operation last Friday (something I should have had done a long time ago - lets leave it at that lol) and came home today. Can't lift weights for 1 month at least due to injury potential and stitches - very uncool. Walking like a penguin is no fun either. However, when the time comes for me to set foot in the gym again I intend to smash all records and become an absolute beast. That is my goal. To become a champion and say i really am good at what I do. September I will retest my maxes and restart wendlers/westside from there. Heal up well mate! You'll come back stronger than before - conceive, believe, achieve! | ||
| Adrianis | | ... | 29-08-2011 @ 20:40 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Cheers Gordy! Feeling much better now. Should be making appearance at Warriors next week :P OK so tested my max pretty much today for the squat Worked up to 140KG beltless and deep but 150KG was really sloppy with belt - quads taking the hell over. Tried knee wraps with 160KG and it was fine. Put suit on and squatted to a box at parallel till I got 190KG. Not too shabby but naturally major loss of strength on squat. 1 month off will probably do that sadly as well as huge muscle loss | ||
| hrat | | ... | 30-08-2011 @ 10:28 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | It'll come back soon enough; I mean you're out of practice for a start. | ||
| Adrianis | | ... | 30-08-2011 @ 15:26 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Thats true enough Miss H :P Yeah its best to start real slow with squat - I have definetly lost a lot of power and neuron motor pathways (or some s**t) ^.^ Worked up to 80KG on bench press - from the chest start position. Left rotator cuff a bit strainy so need to be careful. Did some external rotations with pully and lots of band face pulls | ||
| Adrianis | | ... | 02-09-2011 @ 15:16 |
Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Tested deadlift max yesterday 10kg increases from 150KG no belt: 160KG easy 170KG easy 180KG easy 190KG fairly easy 200KG fail 200KG belt - fail 200KG belt - barely Felt pretty dam awful after so grinded out 130KG set of 15 reps but even then was hard as f**k | ||
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