Adam-F

  1. Catch up - couple of days..

    Thursday day (3pm)

    Deadlift day;

    Deadlift[x3@9, 5%]:
    warm ups
    180kg @8
    190kg @9
    170kg @8

    2ct squat[x3@9, 5%]:
    (120*1)
    130kg @7.5
    140kg @8
    150kg @9
    140kg @9

    Front sq[x3@8, repeats]:
    90kg @8, 8, 8, 8.5

    Friday morning - 5.30am

    Bench Accessory;

    POR bench[x6@9, 5%]:
    80kg @7.5/8
    90kg @8.5/9
    90kg @8.5
    92.5kg ...
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  2. back pump to the max

    Squat day;

    Squat[x3@9, 5%]:
    140*1
    150kg @8
    155kg @8.5, 9
    145kg @8.5, 9

    2ct dl[x4@9, 5%]:
    120kg @7
    140kg @8.5
    *drop to triples*
    140kg @8
    150kg @8.5
    140kg @9

    BOR[x8@9, 5%]:
    70kg @7
    80kg @8
    90kg @8.5



    Wow tough session, I had a mega back pump after the first set of deadlifts, so had to drop to triples - and then time ran out too so cut ...
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  3. A comeback! ...of sorts

    So after numerous issues...I have been back training for about 4-5 weeks now. I am starting back on the RTS type template as of this week, still a little loose, but I just want to build some solid foundations for now.

    Today's training:

    AM:

    25 mins cardio - stepper

    lat pulldowns - 5x10
    ext rotations - 5x20
    mobility work

    PM:

    Comp bench[x3@9, 5%]:
    95kg @7.5
    105kg @9/9.5
    100kg ...

    Updated 11-26-2013 at 02:43 AM by Adam-F

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