ADER's journal

Want to keep an online log of your training? Here is the place

Re: ADER's journal

Postby Ader on Mon Mar 21, 2011 9:35 pm

health4ni wrote:Congrats on the record mate.
Cheers - More or less my last chance to get that as I hit the next age group next year :o

Also it ocurs to me that I should be quite pleased with my squat really considering I hadn't really worked for a raw squat or peaked for it - Plus I'm pretty please with my form - I kept nice and upright and no GMing even on the 200 fail 8-)
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Mon Mar 21, 2011 9:45 pm

Monday 21 March

And now to important stuff like today's session. Despite having competed on Saturday, I decided to do a squat/DL session plus some light benches. My routine I was following had a 245Kg squat double and a 235Kg DL double for this weekend and I ended up going for today even though my back is seriously aching and my legs feel crap...

Squat
70 x 3 x 2 - Worryingly my legs ached just doing these
Suit bottoms
120 x 3 x 2
170 x 3 x 1
Wraps on
200 x 2 x 1 - Pretty solid in fact so decided to go up
Straps up
225 x 2 x 1 - Also solid so though fuck it let's go for teh245Kg double
245 x 2 x 1 - First rep was probably n -but no one in the know to call it - 2nd rep was definitely high I was too knacked and didn’t have the confidence to sink it right in :oops:

Deadlift - Suit bottoms
120 x 3 x 1
170 x 3 x 1
Straps up
215 x 2 x 1 - Funnily enough quite hard but decided to go for a 235 double anyway ...
235 x 2 x 1 - First rep was hard - 2nd rep was a long slow grind - BUT I managed to get it :D


No way was I going heavy on bench too ... and too tired to do any lower body assistance!!!

Bench
60 x 3 x 2
90 x 3 x 5 - - Concentrated on using my pecs for a change on these as I've recently been thinking in terms of shoulders and triceps - And conclusion was Pecs are good lol So need to get them working properly again.

Total tonnage / reps 6,470 / 52
Intensity 124.42

That was damned hard but am glad I did it even if I did cut the 2nd 245Kg Squat I am still damned pleased considering the state I was in - Light stuff for sure later in the week and then hit a heavy lower day next weekend feeling a bit fresher than today hopefully.
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Wed Mar 23, 2011 10:58 pm

Wednesday 23 March

Sort of speed work but a different approach and heavier weights - Last really heavy DL speed work and will follow same protocol on squats from now for next few weeks...

Squat
70 x 3 x 2
120 x 3 x 2
Suit bottoms & wraps
155 x 3 x 1
190 x 3 x 1
205 x 3 x 3 - Sat right in and fired up as fast as I could - Not that fast TBH but ok - Most reps paused at the bottom too.
DL idea is to do some heavy though reasonably fast stuff and to replicate on squats meant suiting and wrappng so did that today - Pretty damned hard.

Deadlift
120 x 3 x 1
170 x 3 x 1
195 x 3 x 3 - Nice and fast - better than the squats!

Rack pulls
120 x 3 x 1
170 x 3 x 1
220 x 3 x 1
250 Fail - Too hard after the pevious work and the comp' and heavy Monday sess' caught up so decided not to strain it out and dropped down for a last set..
220 x 3 x 1 - A quick fast set of 3 to finish but too tired to do anything more.

Total tonnage / reps 8,835 / 54
Intensity 163.61

That was a hard session - Doing heavy 'speed' work - Right at the limit! - Was so hard especially after the work I did at the weekend/Monday. Light bench tomorrow and some rest time before a heavy weekend :)
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Thu Mar 24, 2011 11:16 pm

Thursday 24 March

Light bench - Not quite DE but not far off

Bench
60 x 5 x 2
80 x 3 x 1
100 x 5 x 3

Pin Press - Low
110 x 3 x 3
Pin Press - Lock out
110 x 3 x 1
140 x 3 x 2
150 x 3 x 1
150 x 5 x 2

DB Flat bench
20 x 5 x 1
30 x 5 x 1
41 x 5 x 3

Lying rows
70 x 5 x 3

Total tonnage / reps 8,365 / 99
Intensity 84.49

That was it quite fast session :)
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Rilla on Thu Mar 24, 2011 11:20 pm

When's your next raw meet?

I'm gonna beat your 547,5 total in june you know, even if it's 40kg better than my debut total. :)
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
User avatar
Rilla
Ultimate Contributor
 
Posts: 6556
Joined: Sat Jan 26, 2008 9:11 pm

Re: ADER's journal

Postby Ader on Sun Mar 27, 2011 8:41 pm

Sunday 27 March

Heavy ME lower day Yee har ...

Squat - raw
70 x 5 x 2
120 x 3 x 1
Suit Bottoms
120 x 3 x 1
160 x 3 x 1
Wraps on
190 x 1 x 1
Straps up
220 x 1 x 1
245 x 1 x 1
257.5 x 2 x 1 - Huge PB - Very pleased - 2nd rep was deeper than the 1st rep lol

Deadlift - Raw
70 x 3 x 1
120 x 3 x 1
170 x 2 x 1
Suit Bottoms
170 x 1 x 1
200 x 1 x 1
Straps up
220 x 1 x 1
238 x 1 x 1
247.5 x 1 x 2 - 247.5 is a PB too (I think) :D
Aim was 247.5 for a double but I messed up the 2nd rep as I fell backwards slightly - D'oh - Took straps off got my breath and went straight back for 2nd rep - Less than a minutes rest - A real slow grind at the top but nailed it

Power Shrugs
185 x 5 x 2

SLDL
170 x 5 x 1
175 x 5 x 1

Total tonnage / reps 5,303 / 38
Intensity 139.54

Horriby hard session but that is my last big lot of doubles- A big single next week then a light week before the comp' - Feeling good after today - Just need to hold it together now for the final run up.
Last edited by Ader on Sun Mar 27, 2011 8:44 pm, edited 1 time in total.
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Sun Mar 27, 2011 8:42 pm

Rilla wrote:When's your next raw meet?

I'm gonna beat your 547,5 total in june you know, even if it's 40kg better than my debut total. :)
I would hope so that was a crap total for me!

I may lift raw again in October but not sure yet 8-)
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Sun Mar 27, 2011 9:14 pm

Video of the 257.5 double :D

____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Mon Mar 28, 2011 8:46 pm

Monday 28 March

ME Bench day & time to get back in the bench shirt again

Bench
60 x 5 x 2
80 x 3 x 1
100 x 3 x 1 - End of warm up
Shirt on - Low block
100 x 3 x 1
120 x 1 x 1
140 x 1 x 1
No Block
140 x 1 x 1 - Didn't touch so banged on 5 Kg...
150 x Fail - Line all over the place and couldn't lock out
150 x 1 x 2 - Adjusted shirt a bit- First single ugly and bad line but got it - 2nd one got it right :)
Low Block
150 x 3 x 1
160 x Fail - lol not a chance today
Medium Block
160 x 1 x 1 - OK got line right this time
High Block
160 x 3 x 1 - Just a last set of reps with 160
OK so I need to practice with the shirt more!


Tricep push downs
30 x 8 x 1
40 x 8 x 1
45 x 8 x 2

Lateral raises
12.5 x 8 x 3

Total tonnage / reps 4,810 / 87
Intensity 55.29

Not my best session but I think I was tired after yesterday :( Hey ho - More practice with the bench shirt and I shoudl be ok though only 3 weeks to go :roll:
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Wed Mar 30, 2011 8:55 pm

Wednesday 30 March

DE lower day so fast squats & DLs

Squat
70 x 3 x 2
120 x 3 x 2 - Suit bottoms on
160 x 3 x 1 - Wraps on from here
195 x 3 x 3 - Made sure all were nice & deep - First set all paused at the bottom :o

Deadlift
70 x 3 x 1
120 x 3 x 1
160 x 3 x 1
185 x 3 x 3 - Suit on & straps up - Very fast!

Rack pulls
120 x 3 x 1
170 x 3 x 1
220 x 3 x 1
265 x 3 x 1
275 x 3 x 1
300 x 1 x 1
From about top of knee cap so slightly less ROM than the last few weeks - Plus the suit on meant these all flew up today even the 300 & no grip issues at all.

Total tonnage / reps 9,540 / 58
Intensity 164.48

Nice low volume session, DE work was fast, rack pulls were strong - Good session :D
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Thu Mar 31, 2011 9:01 pm

Thursday 31 March

Bench work with shirt again so sort of ME ...

Bench Press
60 x 5 x 2
80 x 3 x 1
100 x 2 x 1
Shirt on - Low block
120 x 2 x 1
To Chest
140 x 1 x 1 - Only just got it down
150 x 1 x 1 - Reasonably solid
155 x 1 x 1 - Slow but got it
A bit better with the shirt today - line still not brilliant but better

Would have like to do some heavy block work but not enough helpers/spotters around :( So did a raw blow out set ...

Raw Bench - Blow out
100 x 9 x 1- failed 10th rep half way up :oops:

JM Presses
60 x 10 x 3
ISO Lat rows
?? x 10 x 3

Supersetted these 2 exercise and not sure what was on the ISO machine - Not a lot as I did them with my feet hooked behind so totally chest supported & 100% lats with no leg involvement. I think I ended up with 20Kg on each side but not sure lol

Total tonnage / reps 4,425 / 59
Intensity 75.00

Shirt work was much better today but still not brilliant. If I can get up over 160Kg by the comp' I will be very pleased.
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Alex on Thu Mar 31, 2011 9:28 pm

Should come to Castle mid week sometime and do some Bench work.
'Behave like you are the best...and you'll have the best chance of being the best you can be.'

'Be effective: do what works...and keep doing it.'

'Bask in the turbulence of my magnificence.'
User avatar
Alex
Ultimate Contributor
 
Posts: 10604
Joined: Fri Jan 25, 2008 10:05 am

Re: ADER's journal

Postby Ader on Thu Mar 31, 2011 10:43 pm

Alex wrote:Should come to Castle mid week sometime and do some Bench work.
Yeah I know - Is definately on the agenda - May have to wait till I've got these 2 comp's out the way though.

I definately don't bench right I reckon, but no one seems to know what - Either that or I'm just plain rubbish and weak :oops:
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Sun Apr 03, 2011 2:35 pm

Sunday 3 April

A quick pre-competition test for squats & deadlifts ...

Squat - raw
75 x 3 x 2
Suit Bottoms
125 x 3 x 1
165 x 3 x 1
Wraps on & straps up
215 x 1 x 1
240 x 1 x 1
260 x 1 x 1 - PB - apparently easily depth - Left it here as need to leave it for the comp'
Deadlift - Suit bottoms
120 x 3 x 1
170 x 2 x 1
200 x 1 x 1
Straps up
230 x 1 x 1 - A bit shakey but pretty solid
250 x 1 x 1 - Solid PB - Again decided to leave it here and save it for the comp'

SLDL
170 x 5 x 3

Power Shrugs
190 x 5 x 2 - Too knacked to do a third set

Pull Ups
Me (82) x 5 x 2 - Just to stretch teh back out - Doid manage to clunk it so job done

Tomnage / reps 8,685 / 58
Intensity 149.74

What a nice sesison - 2 PB's with plenty left in the tank - Next week will go up to my three openers and based on today apparently the 260 squat is a potential opener but I am not sure and am thinking more like 250 maybe 255 :)

Followed up by a Protein shake and a couple of beers in the bar :) Excellent post workout protocol imo
Last edited by Ader on Mon Apr 04, 2011 9:02 pm, edited 1 time in total.
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Mon Apr 04, 2011 8:58 pm

Monday 4 April

Bench day and going heavy with the shirt again - practice will hopefully make perfect!

Bench
60 x 3 x 2
100 x 3 x 1
Shirt on - High block -
100 x 3 x 1
120 x 3 x 1
Low Block
140 x 2 x 1
No Block
152.5 x 1 x 1
157.5 x 1 x 1 - PB - Very slow at the top but ground it out :D
High Block
165 x 4 x 1

Tricep Death
100 x 14 x 1 - 5 off chest - 5 off low block- 4 off medium block at which point I'd hit failure
Aim is to go 5 off chest, 5 off low block, 5 off medium block, 5 off high block, 5 off very high block - 25 reps in total
A new goal for me with 100Kg :lol:

Dips
Me(82) x 5 x 3
+10 x 5 x 3
+20 x 5 x 3
+30 x 1 x 112
+30 x 3 x 1

JM Press
60 x 8 x 3

Total tonnage / reps 11,174 / 113
Intensity 98.88

Nice to get the 157.5Kg even if it was sultra slow at the top. Next target is 160Kg :P
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Wed Apr 06, 2011 9:06 pm

Wednesday 6 April

DE squat & deadlift day

Squat - Suit on - Straps down
70 x 3 x 3
120 x 3 x 2
Wraps on
165 x 3 x 1
195 x 3 x 2
All nice & fast

Deadlift - Suit on straps down
120 x 3 x 1
165 x 3 x 1
185 x 3 x 2
Also nice and fast


Rack Pulls - Suit on straps down - Just on knee starting position
170 x 3 x 1
220 x 3 x 1
265 x 1 x 1
305 x 1 x 1
Straps up
305 x 1 x 2 - Both ugly and grip went on the 1st one as I'd got hold of the bar wrong :roll: and only just locked each of these out - Ouch

Total tonnage / reps 7,330 / 46
Intensity 159.35

Got to gym late and rushed this a bit plus was all on my own until the rack pulls so got someone to help with the straps and chucked in some extras at 305- A bit daft really should have stuck to the single.
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Tue Apr 12, 2011 10:46 pm

A quick catch up ...

Benched last Thursday and was ill in the evening & Friday so missed posting up - Sunday I worked up to my openers and then had a BBQ so again missed posting - and today did some raw bench & block work...

Can't fully remember Thursday & Sunday but it was something like:

Thursday 7 April

Bench Press
60 x 5 x 2
80 x 3 x 1
100 x 2 x 1

Shirt on - Low block
120 x 2 x 1
To Chest
140 x 1 x 1
152.5 x 1 x 1
157.5 x 1 x 1 - PB :)
Pin Presses
100 x 3 x 1
120 x 3 x 1
140 x 3 x 1
160 x 3 x 1
180 x 3 x 3
I moved the pins up and the weight so smaller ROM s I increased weight - This isn't quite what I did I know as I recall going to failure on the reps on the 180's so I either did 5's to start & then failed at the end or did 3's and ended up with a double - No idea now

Total tonnage / reps 4,910 / 41
Intensity 119.76

Sunday 10 April

Squat - Suit bottoms
75 x 3 x 2
125 x 3 x 1
Wraps on
180 x 2 x 1
Straps up
225 x 1 x 1
250 x 1 x 1
I rushed these squats as I arrived a bit late and was playing catch up - I needed to do some more reps with lower weights with the straps up and the suit hadn't bedded in before I did the 250 so it was not quite right.

Deadlift - Suit bottoms
120 x 3 x 1
170 x 2 x 1
200 x 1 x 1
Straps up
220 x 1 x 1
240 x 1 x 1
A bit ropey the 240 as I really wasn’t focussed - It's a problem with this last 'heavy' day and only going to openers as I have it in my mind it's only openers so will be 'easy' and then don't psych up properly - never in doubt though lol

Bench - Raw
60 x 3 x 1
100 x 3 x 1
Shirt on - Low Block
120 x 1 x 1
130 x 1 x 1
To chest
142.5 x 1 x 1
That build up looks wrong but I can't really remember I just know I worked up to 142.5Kg and stopped.

Total tonnage / reps 3,893 / 30
Intensity 129.75

Tuesday 12 April

Bench
60 x 5 x 2
90 x 3 x 1
110 x 2 x 1
Low Block
120 x 2 x 1
Medium Block
130 x 2 x 1
140 x 1 x 1
High Block
150 x 1 x 1
160 x 1 x 1
Very High Block
170 x Fail - Too much - dropped to 165 and went for it with no rest oops...
165 x Fail - Got it moving and ran out of steam - D'oh - Should have taken a few minutes before attempting
Medium Block
130 x 5 x 1- A drop down at the medium block which is nice & close to my sticking point.

Tricep Death
85 x 25 x 1 - 5 to each of chest, low, medium, high & very high block - Ouch

Total tonnage / reps 4,815 / 52
Intensity 92.60
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Tue Apr 12, 2011 10:49 pm

Next stop Glasgow Palace of Arts Weightlifting Club

A few of us going up in a minibus on Friday, lifting Saturday, hit a few bars on Saturday night & come home Sunday :)
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Frio3535 on Thu Apr 14, 2011 5:23 pm

See you on Saturday Ader, will be good to meet you. Competition prep looks to have gone pretty well. Can't say the same for myself however but at least i won't be competing against the likes of yourself or Neil Abery :)

Nick
User avatar
Frio3535
Popular Member
 
Posts: 652
Joined: Sun May 04, 2008 11:56 pm
Location: Aberdeen/Cornwall during holidays

Re: ADER's journal

Postby Ader on Thu Apr 14, 2011 5:51 pm

Frio3535 wrote:See you on Saturday Ader, will be good to meet you. Competition prep looks to have gone pretty well. Can't say the same for myself however but at least i won't be competing against the likes of yourself or Neil Abery :)

Nick
:D See you there

There's 11 of us in the 82.5Kg category including Rick Meldon, Neil Abery and of course Wullie - Am looking forward to my 4th place, and that's asusming I lift well !

And of course if Neil doesn't get down to 82.5Kg you could end up lifting against him - Unlikely though I reckon.
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Mon Apr 18, 2011 9:32 pm

Ok back from comp yesterday but too tired to post anything - Not quite to plan but am happy...

Saturday 16 April - Glasgow Palace of Art - Britsih BDFPA Equipped Championships

Squat
Opener - 245Kg - came up lost concentratiuon and double dipped - A double doesn't count in this game
2nd - 245Kg - Played safe and stuck with 245Kg - Easy
3rd - 265Kg - PB- A bit of a grind TBH but got it :D

Bench
Opener - 145Kg - Easy
2nd - 155Kg - flew up really surprised! So went up 10Kg
3rd - 165Kg - Came off my chest well - Line was OK but I couldn't finish it - More top end work needed obviously!

Deadlift
Opener - 230Kg - Nice and easy
2nd - 250Kg - This came up well too
3rd - 260Kg - I needed this to get 2nd place - Got it to/past my knees (not sure now) but couldn't lock out

Total - 670Kg - Huge competition PB (previous was 617.5Kg)

Placing - 3rd

So it didn't go to plan - With better choices on the bench and DL I could probably have got 2nd but it wasn';t to be

After last comp' I was concerned about not being wrapped in time on the squats and wrapped up way to early every time - I think this may have contributed to the crapness of my squats as my legs were half asleep by the time I got to the platform - Lesson learnt! :mrgreen:
Last edited by Ader on Wed Apr 20, 2011 9:24 pm, edited 3 times in total.
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Mon Apr 18, 2011 9:35 pm

Monday 18 April

Bench
60 x 5 x 2
90 x 3
110 x 2
110 x 3

Dips
Me x 5
+15Kg x 5
+30Kg x 5
+45Kg x 3

Tricep death
90Kg ...
Chest x 5
Low block x 5
Medium block x 5
High Block x 5
Very high block x 1 - Died!

A quick session and then I tried to get my new squat suit on - I was too sweaty and too tired - Got close but no cigar :)
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Wed Apr 20, 2011 9:22 pm

Wednesday 20 April

Quick not too heavy squat session plus some rack pulls...

Squat - Suit bottoms
70 x 8 x 1
120 x 5 x 1
160 x 3 x 1
Wraps on
195 x 3 x 2

Rack pulls - below Knee (hole 3)
120 x 3 x 1
170 x 3 x 1
220 x 3 x 1
260 x 3 x 1
220 x 5 x 1

Total tonnage / reps 6,220 / 39
Intensity 159.49

Quick session - But I tried to get the new smaller squat suit on again and gave up - Too tight I may have to take it back and get a bigger size :oops:
Last edited by Ader on Wed Apr 20, 2011 9:28 pm, edited 1 time in total.
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby cleaver on Wed Apr 20, 2011 9:25 pm

BOOMAGE on your comp total. Could have said you were lifting in weegie land. Would have come and massaged your buttocks which would have got you that last DL :D
Rilla wrote:Up the dose.
That's the only way you fucking junkies overcome adversity.

"I think it's all to do with influences from the Bollywood film industry," says Mr Patel.
Use code BSD10 to get 5% off your first order
User avatar
cleaver
Ultimate Contributor
 
Posts: 3478
Joined: Fri Jan 25, 2008 7:59 pm

Re: ADER's journal

Postby Ader on Wed Apr 20, 2011 9:40 pm

cleaver wrote:BOOMAGE on your comp total. Could have said you were lifting in weegie land. Would have come and massaged your buttocks which would have got you that last DL :D
Cheers - I am pleased

Obviously diappointed about missing out on the massage but hey ho - My mate gave me a slap round the face before I went for the 260 which did psych me up but not enough it seems :oops:

So next target has to be a 700 total - I am thinking 275, 165 and 260 or something similar- May be too soon to aim for that at the Europeans on 8 May :(

ps - I'm back up in Glasgow in November for the World's (barring injuries)

pps - Nick Stevens (Frio3535) was there - A very nice chap - Lifted in 90Kg class and got a 670Kg total too - But his included a 320Kg deadlift - Very impressive pulling power that lad!


And in the evening we hit the town - Started at Yates in Sauchiehall Street then ended up in a club round the corner till 3 or 4 in the morning :)
____________________________________________________________________________
Don’t let the sets last much longer than ten seconds, total. Kinda like sex with a hot chick, hit it hard for ten seconds.
User avatar
Ader
Ultimate Contributor
 
Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

PreviousNext

Return to Training Journals

Who is online

Users browsing this forum: Yahoo [Bot] and 56 guests

cron