ADER's journal

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Re: ADER's journal

Postby Ader on Sun Apr 24, 2011 8:01 pm

Time to catch up on my log - Last 2 sessions:

Thursday 21 April

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

Pin Presses - increasing height
90 x 3 x 1
110 x 3 x 1
120 x 3 x 1
140 x 3 x 1
160 x 3 x 1
170 x 1 x 1
160 x 4 x 1

Dips
+20Kg (102) x 3 x 1
+40Kg (122) x 3 x 3

Total tonnage / reps 5,114 / 47
Intensity 108.81

Sunday 24 April

Squat - Suit bottoms
70 x 3 x 3
120 x 3 x 1
Straps up
170 x 3 x 1 – Not very deep but bedded the suit in
Wraps on
210 x 2 x 1
240 x 2 x 1
262.5 x 2 x 1 – PB double :D

Bench
60 x 3 x 2
80 x 3 x 1
100 x 3 x 1
120 x 1 x 1
High Block
120 x 3 x 1
130 x 3 x 1
140 x 3 x 1

Rack Pulls
120 x 3 x 1
170 x 3 x 1
200 x 2 x 1
240 x 2 x 1
Suit on
260 x 2 x 1
270 x 2 x 1 - 2nd PB double of the day 8-)

Total tonnage / reps 7,925 / 57
Intensity 139.04

Extremely pleased with today’s 262.5 Kg double – 2nd rep was vey hard but managed it – 2nd rep was definitely deeper than the 1st :D
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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.
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Re: ADER's journal

Postby Ader on Wed Apr 27, 2011 11:28 pm

Wednesday 27 April

A quick lightish session on squats & rack pulls ...

Squat - Suit bottoms
70 x 5 x 2
120 x 5 x 1
160 x 5 x 1
Wraps on
200 x 5 x 2

Rack pulls - Suit Bottoms- below Knee (hole 2)
120 x 3 x 1
170 x 3 x 1
210 x 5 x 2

Total tonnage / reps 7,070 / 46
Intensity 153.70

I then went & helped a mate on his snatch technique plus doing some myself - I Worked up to 60Kg so nice & light - my mates technique definately Improved towards the end even though he was getitng very tired - Good work!
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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.
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Re: ADER's journal

Postby mak26 on Thu Apr 28, 2011 9:13 pm

Ader

Thanks for the help last night , all ok this morning bit sore between my shoulder blades but think that may have been the chin ups yesterday morning !
Can't wait to get back there and improve the technique

Mark
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Re: ADER's journal

Postby Ader on Thu Apr 28, 2011 9:16 pm

mak26 wrote:Ader

Thanks for the help last night , all ok this morning bit sore between my shoulder blades but think that may have been the chin ups yesterday morning !
Can't wait to get back there and improve the technique

Mark
Cool no probs - Snatches from blocks were definatley teh way to go - Keep working on that & then go off teh floor imo 8-)

Oh and my left shoulder is not too happy with havinm been put through that even though I didn't do much lol
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Re: ADER's journal

Postby Ader on Thu Apr 28, 2011 9:18 pm

Thursday 28 April

A quick light bench session - aim was 2 sets of 5 on everything ...

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

Pin Presses
100 x 5 x 1
120 x 2 x 1
115 x 3 x 1
110 x 5 x 2

Dips
82 x 3 x 1
122 x 5 x 1
122 x 4 x 1 - Failed 5th rep - D'oh

Total tonnage / reps 5,529 / 57
Intensity 97.00

Job done in about 30 minutes Nice & easy :)
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Re: ADER's journal

Postby Ader on Sun Jul 03, 2011 8:00 pm

Been a bit quiet on the journal front - Did the WDFPF Europeans in early May - 2 people in my class and the other guy was sure to beat me so I sort of lost the plot and had a horrible day - A 260 Squat a 150 bench and a 250 DL (I think) I did a 255 DL but it was disallowed as apparently I hitched hmm I don’t think I did but it was academic.

Blew my bench shirt going for 160 and nearly dislocated my shoulder so it was a really bad day.

Been training raw since then (mostly) and trying a few ideas out - A lot more volume as I’ve added in assistance and this week started back with the equipment - Trained in Windsor the last 2 days and got pushed real hard which was interesting - So to give an idea the last couple of weeks went like this:

Monday 20 June

Bench
50 x 5 x 1
65 x 5 x 1
80 x 3 x 1
95 x 3 x 1

High Block
105 x 3 x 1
120 x 7 x 1

DB Shoulder Press
18 x 10 x 1
20 x 10 x 2

Dips
83 x 10 x 1
88 x 10 x 2

Barbell Curls
32 x 10 x 3

Face Pulls
40 x 20 x 3

Wednesday 22 June

Squat - Suit bottoms
70 x 5 x 2
95 x 5 x 1
125 x 5 x 1
150 x 5 x 1
170 x 5 x 1
195 x 3 x 1
Wraps on
220 x 3 x 1

Speed Squats
135 x 3 x 8

Good Mornings
120 x 10 x 3

Leg Press
150 x 10 x 3

Abs
10 x 3

Thursday 23 June

Bench
55 x 5 x 1
70 x 5 x 1
85 x 5 x 1
100 x 3 x 1
High Block
110 x 3 x 1
130 x 7 x 1

DB Bench press
36 x 10 x 1
30 x 10 x 2

Seated BB Shoulder Press
50 x 10 x 1
40 x 10 x 2

Chest Supported rows
70 x 10 x 3

DB rear delt raises
5 x 20 x 3

Sunday 26 June

Reverse band (black) deadlifts
110 x 5 x 1
130 x 5 x 1
150 x 5 x 1
175 x 3 x 1
200 x 3 x 1
225 x 3 x 1

Speed deadlifts over blue bands
150 x 1 x 10

SLDLs
140 x 10 x 3

Bent over rows
105 x 10 x 3

Leg curls (single leg)
20 x 12 x 3

Abs - Standing cable crunches
50 x 12 x 1
55 x 12 x 1
60 x 12 x 1

Monday 27 June

Bench - Medium block
65 x 5 x 1
80 x 5 x 1
90 x 5 x 1
100 x 5 x 1
110 x 5 x 1
115 x 10 x 1

Pull ups (supersetted with above)
83 x 5 x 1
83 x 5 x 1
83 x 5 x 1
83 x 5 x 1
83 x 5 x 1
83 x 5 x 1

Speed Bench + 15Kg chains
60 x 3 x 9

DB Shoulder Press
20 x 10 x 3

Dips
93 x 10 x 3 – i.e. me + 10Kg

Face Pulls
45 x 2 x 3

Barbell Curls
35 x 10 x 3

Wednesday 29 June

Squat - Suit bottoms
70 x 5 x 2
100 x 5 x 1
125 x 5 x 1
145 x 3 x 1
160 x 5 x 1
185 x 5 x 1
Wraps on
210 x 6 x 1

Speed Squats
145 x 3 x 8

Good Mornings
120 x 10 x 3

Leg Press
150 x 10 x 3

Abs
12 x 3

Thursday 30 June

Bench - High Block
60 x 5 x 1
75 x 5 x 1
90 x 3 x 1
100 x 5 x 1
112.5 x 5 x 1
125 x 8 x 1

DB Bench press
36 x 10 x 2
30 x 10 x 1

Seated BB Shoulder Press
50 x 10 x 3

Chest Supported rows
80 x 12 x 3

DB rear delt raises
10 x 20 x 3

Saturday 2 July

Bench - Raw
60 x 10 x 1
80 x 5 x 2
100 x 3 x 1
Shirt on
125 x 3 x 1 – to 3 board (I think)
145 x 3 x 1 – 2 Board
140 x 1 x 1 – 1 Board – Also tried 1 rep to chest but couldn’t touch
150 x 1 x 1 – to Chest

Incline BB
60 x 10 x 1
80 x 8 x 1
100 x 8 x 1

Dips
83 x 10 x 1
88 x 10 x 2 - i.e. me + 5kg 9 (The belt had 5Kg attached so I just used it couldn’t be bothered to fine more)

DB Hammer curls
18 x 10 x 1
22 x 10 x 1
20 x 9 x 1

Sunday 3 July

Squats - Suit bottoms
60 x 10 x 2
100 x 5 x 2
140 x 5 x 1
170 x 3 x 1
Wraps on

Wraps on
205 x 3 x 1
230 x 3 x 1
0 x 0 x 0
0 x 0 x 0
0 x 0 x 0
0 x 0 x 0
0 x 0 x 0
0 x 0 x 0
0 x 0 x 0

Reverse Band (blue)
250 x 3 x 1
275 x 3 x 1
300 x 2 x 1
320 x 1 x 1
330 x 1 x 1

Leg Press – A very different leg press than the one in my gym
160 x 10 x 1
200 x 10 x 1
240 x 10 x 1
270 x 8 x 1

Also did Donkey calf raises – Can’t remember what but maybe 2 or 3 sets of 20 with 40Kg or so

So that is it – Today did a lot of squats and ran out of time to do any deadlifts so just did a few quick sets on the leg press. And had to go. But getting pushed to a 330Kg squat (albeit with the bands) with just suit bottoms (i.e., no straps) was an eye opener so some more to come yet!
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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.
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Re: ADER's journal

Postby Robbo on Sun Jul 03, 2011 8:20 pm

What benefit do you feel from doing the equipped reverse band squats?
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Re: ADER's journal

Postby Ader on Sun Jul 03, 2011 9:58 pm

Robbo wrote:What benefit do you feel from doing the equipped reverse band squats?

Wasn't fully equipped as the straps were down which means you're taking teh full weight on your back. Idea (I think and bear in mind this is teh first time I've done them) is to get you used to bigger weights without having to move them the full ROM. Just de-racking that was damned hard - Keeping upright and not collapsing through a whole squat was damned hard even though teh bar was obviously lighter at teh bottom - I probably had around 280 at the bottom and 330 at thd top! Which is quite frightening considering my best squat is 265! Amazing what you can do when pushed

Oh and on the penultimate squat (i.e. the 320) I didn't actually know what was on the bar I just took what they'd loaded - Once I got that getting a 330 was defo on the cards - though I did take a bit of persuading tbh lol, but glad I was persuaded!
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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.
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Re: ADER's journal

Postby Robbo on Sun Jul 03, 2011 10:22 pm

Ader wrote:
Robbo wrote:What benefit do you feel from doing the equipped reverse band squats?

Wasn't fully equipped as the straps were down which means you're taking teh full weight on your back. Idea (I think and bear in mind this is teh first time I've done them) is to get you used to bigger weights without having to move them the full ROM. Just de-racking that was damned hard - Keeping upright and not collapsing through a whole squat was damned hard even though teh bar was obviously lighter at teh bottom - I probably had around 280 at the bottom and 330 at thd top! Which is quite frightening considering my best squat is 265! Amazing what you can do when pushed

Oh and on the penultimate squat (i.e. the 320) I didn't actually know what was on the bar I just took what they'd loaded - Once I got that getting a 330 was defo on the cards - though I did take a bit of persuading tbh lol, but glad I was persuaded!


Something i've never tried so its difficult to comment. I've done reverse band bench and deadlift, but have always done these raw as assistance type exercises to mimic the action of the equipment. But i suppose as a way to get used to handling more weight it may well be useful. Will be interested to see what benefit you get from them :) .
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Re: ADER's journal

Postby Ader on Mon Jul 04, 2011 12:46 pm

Robbo wrote:
Ader wrote:
Robbo wrote:What benefit do you feel from doing the equipped reverse band squats?

Wasn't fully equipped as the straps were down which means you're taking teh full weight on your back. Idea (I think and bear in mind this is teh first time I've done them) is to get you used to bigger weights without having to move them the full ROM. Just de-racking that was damned hard - Keeping upright and not collapsing through a whole squat was damned hard even though teh bar was obviously lighter at teh bottom - I probably had around 280 at the bottom and 330 at thd top! Which is quite frightening considering my best squat is 265! Amazing what you can do when pushed

Oh and on the penultimate squat (i.e. the 320) I didn't actually know what was on the bar I just took what they'd loaded - Once I got that getting a 330 was defo on the cards - though I did take a bit of persuading tbh lol, but glad I was persuaded!


Something i've never tried so its difficult to comment. I've done reverse band bench and deadlift, but have always done these raw as assistance type exercises to mimic the action of the equipment. But i suppose as a way to get used to handling more weight it may well be useful. Will be interested to see what benefit you get from them :) .

ATM - Only benefit is sore legs and a very achey back :oops:
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Re: ADER's journal

Postby Ader on Sun Jul 10, 2011 10:32 pm

Been training more and more in Windsor as I can't keep training by myself, been an intersting week ....


Tuesday 5 July

Bench
60 x 10 x 2
Add blue bands - 3 board
65 x 5 x 1
85 x 3 x 1
95 x 3 x 1
105 x 3 x 1
115 x 3 x 3 – Very hard and horribly slow – Good work though 

Dips
83 (me) x 10 x 1
93 (me + 10) x 10 x 1
103 (me + 20) x 10 x 1
83 x (me) 22 x 1 – Blow out

Lying rope extensions
Various weights no idea what but various weights for 10 x 4

Tate Press
22 x 8 x 1
- on incline for greater ROM Incline
18 x 10 x 1
20 x 10 x 2

Thursday 7 July

OK so we got the row bench out – Basically it’s horizontal and you lie on it and row – This is a real lat and Rhomboid tester!

Chest supported rows - Narrow
60 x 10 x 1
80 x 10 x 1
90 x 10 x 1
100 x 5 x 2 – Incredibly hard with no leg drive to get the bar moving – I like these

Wide grip (Not sure what I did but I think it was something like this...)
60 x 10 x 1
70 x 10 x 1
80 x 10 x 1
90 x 10 x 1


Pull Downs Again not sure what I did but something like this…)
20 x 10 x 1
40 x 10 x 1
60 x 10 x 1
70 x 8 x 1

Saturday 9 July

Bench raw
60 x 5 x 1
105 x 3 x 1
115 x 3 x 1
120 x 2 x 1
125 x 1 x 1
135 x 0 x 1 – Was suppose to be 130 but the sneaky bastards stuck on another 5 after I was under the bar just to check it wasn’t ion my head – Well it wasn’t ‘cos the bar hardly moved lol

After being berated about my normal shirt not being up to scratch I brought in the katana I bought (2nd hand for £40) a few weeks back and …
Shirt on 3 board
125 x 3 x 1
2 board
155 x 2 x 1
1 board
175 x 1 x 1 – A PB for me and it flew up too
No Board
185 x 0 x 2 
The shirt will take some getting used to – The main reason for the 185 fail was I was too uncomfortable and just switched off – I obviously need to man up – I have nicely bruised arms now too so it wasn’t totally in my head but I am a bit of a wimp when it comes to pain.

Incline BB Press
60 x 8 x 1
100 x 8 x 1
120 x 1 x 1 – Was persuaded to give 120 a crack and I just about manmaged to grind it out – A PB I believe

Flys (machine)
55 x 8 x 1
72.5 x 8 x 1


Sunday 10 July

Back at the normal gym and all on my own so had to scale back the squatting a bit

Squats - Raw
70 x 5 x 2
120 x 3 x 1
Suit Bottoms
160 x 3 x 1
190 x 3 x 1
Wraps
230 x 2 x 1
These felt good and they were very slightly shallow (1/2 inch maybe having looked at the videos I took) and felt I could have gone up but being totally on my own I couldn’t risk it – Got a great nosebleed though and that was a bit off putting which probably affected my depth awareness .. no honest it did …

Hey ho – Time to deadlift …

Deadlift (suit bottoms still on)
70 x 5 x 2
120 x 3 x 1
160 x 3 x 1
200 x 1 x 2
210 x 10 x 1
200 x 1 x 3
Idea was to do a lot of singles with a reasonably heavy weight. Started at 200 for a couple then did 210 - Had thought about going up over 210 but my head wasn’t in it so stuck at 210 and then dropped back for the last few as I was tiring


Leg Press
160 x 8 x 1
200 x 8 x 1
230 x 8 x 1
This is one evil movement on this machine – the 230 was total grind every rep

Good Morning
70 x 8 x 1
120 x 8 x 2
2 sets was enough

Ok and that was this week. I have a BDFPA qualifier in August and the Windsor lot have a comp’ arranged against the guards at Windsor barracks (the Irish guards?) in September for Help the Heroes so I may do that and if the BDFPA complain because it’s not a tested event etc etc then sod ‘em.
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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.
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Re: ADER's journal

Postby Robbo on Sun Jul 10, 2011 10:38 pm

Katanas take some getting used to have you tried a super out before? Now thats fun. Out of interest why do you want to compete in the bdfpa?
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Re: ADER's journal

Postby Ader on Sun Jul 10, 2011 10:48 pm

Robbo wrote:Katanas take some getting used to have you tried a super out before? Now thats fun. Out of interest why do you want to compete in the bdfpa?
I've just always competed in BDFPA as the people I normally train with are BDFPA - Also I liked the theory that I was competing against other drug free lifters which I wasn't so sure was the case in other feds. Well that was the theory but there's always cheats unfortunately and I have lost a bit of confidence in the system atm :(
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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.
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Re: ADER's journal

Postby Robbo on Sun Jul 10, 2011 10:51 pm

Ader wrote:
Robbo wrote:Katanas take some getting used to have you tried a super out before? Now thats fun. Out of interest why do you want to compete in the bdfpa?
I've just always competed in BDFPA as the people I normally train with are BDFPA - Also I liked the theory that I was competing against other drug free lifters which I wasn't so sure was the case in other feds. Well that was the theory but there's always cheats unfortunately and I have lost a bit of confidence in the system atm :(


Fair enough have you not considered GBPF? Mainly for the opportunity to get to the ipf eventually?
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Re: ADER's journal

Postby Ader on Sun Jul 10, 2011 11:02 pm

Of course - In fact my first PL event was a BAWLA event right at the end of 2008 - In fact the last ever BAWLA competition before the split, but as the gym I went to was populated by BDFPA lifters it was easier to just join in with them. I had though about doing the SE GBPF events later thgis year but the SE Power in November is on when I'm away on holiday so GBPF this year is not a goer.

Next Drug Free (WDFPF) event is November in Glasgow and I may or may not do that depends on many things

Bascially I just want to lift for fun and compete when it suits me in whatever fed I like but that isn't really possible as for instance BDFPA get pee'd off if you lift in a non tested Fed - GBPF won't let you lift internatioanlly if you've lifted in another fed internationally within last 12 months ... and I wouldn't be surprised if some of the other feds have similar rules so you sort of have to pick a fed and stick with it - Such a pain but that's what you get in a minority sport that is so fragmented - Especially when the fragmentation is all down to politics :roll:
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Re: ADER's journal

Postby Ader on Tue Jul 12, 2011 10:41 pm

Tuesday 12 July

Tricep session basically ....

Bench - Double blue bands (+ ~ 30Kg) - 4 Board
65 x 3 x 1
105 x 3 x 1
115 x 3 x 1
125 x 3 x 1
130 x 3 x 1
135 x 3 x 1

Dips
Me (82) x 8 x 1
+10Kg (92) x 10 x 1
+ 20Kg (102) x 8 x 1
+30Kg (112) x 8 x 1
+40Kg (122) x 8 x 1 - Slight assistance on last rep
Me (82) x 30 x 1 Bl;ow out set - 30th rep was a grind and decided it was time to stop

Lying rope extensions
45 x 10 x 1 - 100lb per machine
50 x 10 x 1 - 110lb
55 x 10 x 1 - 120lb
59 x 10 x 1 - 130lb

Press Ups - Wide hands
82 x 10 x 3

Total tonnage / reps 13,300 / 160
Intensity 83.12

Good session today - Damned hard my triceps are going to be suffering tomorrow I reckon :mrgreen:
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Re: ADER's journal

Postby Robbo on Tue Jul 12, 2011 10:53 pm

Strong dips those mate.
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Re: ADER's journal

Postby Ader on Tue Jul 12, 2011 11:00 pm

Robbo wrote:Strong dips those mate.

:D I do only weigh 82Kg though - And as one of the other guys pointed out me +30Kg was him with Zero :lol:
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Re: ADER's journal

Postby Robbo on Tue Jul 12, 2011 11:08 pm

Ader wrote:
Robbo wrote:Strong dips those mate.

:D I do only weigh 82Kg though - And as one of the other guys pointed out me +30Kg was him with Zero :lol:


Still strapping 40kg to yourself is not easy whatever you weigh. I take it you compete in the 82's then?
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Re: ADER's journal

Postby Ader on Wed Jul 13, 2011 9:12 am

Yep - I compete in the 82's - tried to go up to the 90's last year but just got fat so cut back down to 82 - Although actually I'm nearer 83 I realised this morning ;)
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Re: ADER's journal

Postby Ader on Thu Jul 14, 2011 10:52 pm

Thursday 14 July

Back day ....

Chest supported rows - Narrow
40 x 10 x 1
60 x 8 x 1
70 x 8 x 1
90 x 5 x 1
100 x 3 x 1
Wide grip
60 x 8 x 1
70 x 8 x 1
80 x 8 x 1
90 x 8 x 1

Pull Downs
40 x 10 x 1
60 x 8 x 1
80 x 8 x 1 - Very ugly and too heavy!
70 x 8 x 1

Narrow Pull downs
68 x 8 x 2
75 x 8 x 1

Hard session on the back - I will end up with some lats if I'm not careful 8-)
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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.
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Re: ADER's journal

Postby Ader on Fri Jul 15, 2011 6:42 pm

Got one bit of extra training today as it was the company 'sports' day so lots of mucking about doing silly races, volley ball, real person fussball (tied to a post and kicking a ball) etc. etc. ... all great fun and mostly cardio , but also a tug of war and I was voted the anchor man so got a bit of extra leg work too - my team won that one of course :D

Now have a big bench day tomorrow and on Sunday squat/DL plus if the weather is ok we are going to do some tyre flipping too - a 250 - 300Kg tyre - out in the car park - Sounds fun 8-)
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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.
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Re: ADER's journal

Postby Ader on Sun Jul 17, 2011 12:41 am

Saturday 16 July

ME Bench day - some big stuff by my standards ....

Bench raw
65 x 10 x 1
85 x 5 x 1
105 x 3 x 1
115 x 2 x 1 - Should have done 3 probably and got berated big time
125 x 3 x 1 - A rep PB for 125 - good start to the day ... glad I only did a double for 115 lol

Shirt on 3 board
175 x 3 x 1
2 board
175 x 2 x 1
1 board
175 x 1 x 1 - Ouch this killed me
No Board
175 x 2 x 1- even oucher but a Huge PB - never done 175 to the chest and got a double today - confidence - confidence - confidence
3board
185 x 3 x 1 - Easy - So was told I had to up the ante .....
1 Board
200 x 1 x 1 - Yeah baby - get in - a very solid 200 to a 1 board- general view was this was cert to the chest -very inspiring :ugeek:

Incline BB (machine)
60 x 8 x 1
70 x 8 x 1
80 x 1 x 1
Wimped out a bit on the weights - I should have pushed a bit and done more so a bit disappointed with myself :(

Flys (machine)
55 x 10 x 1
68 x 8 x 1
82 x 5 x 1
Not sure what weights I did but it was something like that- Again I didn't push too hard - naughty, naughty, very naughty - as a great philosopher once said 8-)

What a good day - I am being pushed quite hard and am a bit surprised at what I am achieving, quite intersting what a change of environment does - Admitedly on the benches I was arching a lot by getting up onto my toes rather than having my feet flat on the floor but even so that is some big benching by my standards.

Not bad for a nattie :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.
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Ader
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Re: ADER's journal

Postby Ader on Sun Jul 17, 2011 10:32 pm

Sunday 17 July

ME Squat day ....

Squats - against green bands - Raw
75 x 5 x 1
125 x 3 x 1
Suit Bottoms
155 x 3 x 1
Wraps
175 x 3 x 1
195 x 1 x 1 - felt I should have done 2 so kept the wraps on and went back for another rep - but the bar got re-loaded... thanks guys
215 x 1 x 1 - Very glad I wentt for this as it was a good rep - Standing around in the wraps was a bit dodgey though - my legs were going numb by the time I did this :o

End of squats and as we'd benched so heavy yesterday the view was we should skip deadlifts so straight to GMs ...

Good Morning
60 x 8 x 1
100 x 8 x 1
140 x 8 x 1
160 x 5 x 1 - Ouch a lower back killer


Wow - What a good couple of days - No idea where this came from or why it went so well but you have to take the good days when they come - 2 more training days and then off to Spain for 2 weeks
____________________________________________________________________________
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
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Posts: 2528
Joined: Thu Feb 14, 2008 2:08 pm
Location: An Office, Slough :(

Re: ADER's journal

Postby Ader on Mon Jul 18, 2011 9:01 am

...it occurs I may have understated my squat weights by 5Kg as I think we were using the 25Kg bar not a 20Kg one :?
____________________________________________________________________________
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 :(

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