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Old 06-30-2013, 10:31 PM   #11
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Nice work.

Cardio isn't the enemy of strength and mass. Lack of food and sleep is. If you're doing enough eating and sleeping, play football or do any cardio you want, especially at your age.
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Old 07-01-2013, 04:05 PM   #12
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Smash on! Build that beef and strength.
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Old 07-02-2013, 05:47 PM   #13
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2/7/2013
Squat 5x5 102kg
CGP 5x5 80kg - not to sure what weight I should start at bit i had 2 reps in the tank on most of the sets
Barbell rows from ground 5x5 87.5 kg. Love this exercise
Incline BP 3x8 75% intensity. Is this correct ? I've hardly ever done any hypertrophy reps
Curls 5x10 18kg dumbbells
Weighted Chins 3x10
OHP 5x5


Fairly easy day and less volume. I got my bodyfat checked by the girls at the gym : 184lbs 13-14 per cent
obodyfat. Didn't miss a single rep today. The extra food is really beneficial and now I understand why the Bearded Beast wants lifters to put the feedbag on during high volume programs.

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Old 07-07-2013, 12:45 PM   #14
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Sorry guys. Computer packed up for a couple of days but i did manage to lift during this time.

Squat 105 kg 3x5 (had a bad night so last two sets sucked)
B P 3x12 88kg ( for hypertrophy)
Barbell Row 80kg 10 reps 3 sets (I seem to have hit a plateau on these as my form gets worse when i get up to 200lbs )
OHP 5x5 135lbs
Weighted chins

Heavy bench day tomorrow so this was a light session. Also i'm going to do deadlifts as well. The volume of this program is harder than i thought. I seem to be progressing well on the dumbell bench, despite the fact that last week I was only barbell benching with 65% of my 1 rm. Not sure why this is.
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Old 07-08-2013, 01:24 PM   #15
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Heavy Bench Day Week 3:The fun begins.

5x5 70 per cent 1rm 83kg 182lbs felt okay getting a little heavier
squat 5x5 105 kg (PR)
Deadlift 125kg 1x5 I'm stalling a little possibly due to heavy squats 3x per week but oh well.
dumbell bench 37.5kg 3x8 gone up a dumbell set! Need to hit all 10 reps next time
Seated calf raise 4x12
Incline curl 18.5kg
20 rep set of squats 135lbs. Felt light but was difficult. A PR. I shall keep adding weight to these and do them 1x a week.
Videos coming.
Dumbell Row 45kg 4x8
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Old 07-08-2013, 04:33 PM   #16
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Nice PR.
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Old 07-08-2013, 04:58 PM   #17
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As Tann mentioned, I also live in Leicester like yourself though I have come from the land of Hibernia!

Nice training here mate. Squat looks like it is coming along nicely and I wouldn't sweat the deadlift as you noted, it can be majorly affected after a hefty squat session.
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Old 07-08-2013, 05:17 PM   #18
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Quote:
Originally Posted by Kuytrider View Post
As Tann mentioned, I also live in Leicester like yourself though I have come from the land of Hibernia!

Nice training here mate. Squat looks like it is coming along nicely and I wouldn't sweat the deadlift as you noted, it can be majorly affected after a hefty squat session.
Awesome, mate. Where do you train? in town? It's just I don't want my back development to be harmed by the lack of progress on the deadlift. Do you think this is a big issue?
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Old 07-08-2013, 05:21 PM   #19
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Quote:
Originally Posted by BendtheBar View Post
Nice PR.
It's a long road to the 600lb squat, Bearded one. On the moderate Bench day for the Close grip bench, what percentage of my 1rm should i use? I've been using about 80% ish but I think I should drop it down to 70% in accordance with week 3.

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Old 07-09-2013, 04:13 AM   #20
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Quote:
Originally Posted by TobesLCFC View Post
Awesome, mate. Where do you train? in town? It's just I don't want my back development to be harmed by the lack of progress on the deadlift. Do you think this is a big issue?
I train at Hotbody's Gym which is very close to the city centre. It is 100% a bodybuilder's place but it is very near my apartment and most of the time the equipment I wish to use is available.

If you're really concerned about the deadlift, you can do it on a different day to your heavy squats but it seems as if you heavy squat almost each session (which is awesome btw). As the more experienced guys on here will tell you, when your squat is motoring along, your deadlift will ultimately get stronger too.

If you are concerned, perhaps prioritising it one day a week is an option but this is totally up to you. Maybe you don't want to mess up your squat, it's a balancing act to be sure
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