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jake_j_m
Level

Join date: Mar 2008
Location: England
Posts: 3329

ashylarryku wrote:
D) Incline DB Curls
90s x 6 x 2
100s x 6
90s x 6 x 3



Had to check the video when I saw this ;) Strong pressing though.

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Dlouda
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Join date: Sep 2010
Location: Pennsylvania, USA
Posts: 508

Curling Hundo's nowadays? Dayummmmm. lol. 100's on the incline is strong man, nicely done.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3835

Lol yeah I curl the 100s . . . . for my warmup sets.

Had an AMAZING session this afternoon.

AM

A) Squat
225 x 5, 255 x 4
285 x 3, 300 x 2
325 x 1
Elbows stayed under the bar (for the most part) and this was one of my most solid reps yet.

B) Bench
225 x 4, 255 x 3
275 x 2, 295 x 1
315 x 1
Good speed

PM

A) Deadlift
365 x 5, 405 x 3
435 x 3, 465 x 1
495 x 5 PR 3 reps

B) Deadlift again Double Minis
275 x 5
315 x 5 x 3
335 x 5 x 3 cluster sets

C) KB Swings
70 x 12-15 x 6

I figured I would stop while I was ahead after hitting a 3 rep PR on deads.



NOTES: I was unable to train for the past 2 days due to the championship KU game and a project due today. Splitting the work into two sessions today really helped. My morning session was so-so but I felt great in the afternoon.

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jake_j_m
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Join date: Mar 2008
Location: England
Posts: 3329

You are a deadlifting machine.. there was one stage where I thought I might catch you up but this is going to be a hell of a challenge! Very motivating to see.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3835

@jake: Don't stop chasing me! I need more reason to keep progressing :)

Well, I think I took a bit of a beating from that 495 x 5 PR. Not really sure but I started a session yesterday and made it through 2 HFS movements before I had to shut it down. Everything was heavy and I was achy everywhere. I went in today despite not being sure if I should but I had a pretty good session. I was really focused the entire time and strength was definitely there. I took it extra easy for HFS which I need to keep in mind from now on. I think I'm going too heavy too often and I could benefit with doing lighter (more explosive) weight more often.

A) Bench
245 x 4 x 5

AR: KB curls

B) Deadlift
365 x 4, 385 x 3, 405 x 2, 385 x 2

C) Top-Half OH Pin Press w/ Minis
205 x 5 x 3
215 x 5 x 3 cluster reps
^Weight was up on each set from previous sessions.

AR: face pulls

D) Seated DB Press
80s x 6 x 6

AR: DB curls

E) Standing DB Press
4 sets of 5

F) KB Lateral Raises
3 sets of some, plus 3 mechanical dropsets of front raises

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jake_j_m
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Join date: Mar 2008
Location: England
Posts: 3329

ashylarryku wrote:
@jake: Don't stop chasing me! I need more reason to keep progressing :)


Always chasing you man! Very motivating total you have going considering you only weigh like 10~lb more then me.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3835

I've been traveling the past few days and didn't have gym access where I was. I also had to cut today's gym session short to finish an assignment and work on a report for an independent study class. Just getting in what I can for now.

A) Deadlift
365 x 4 x 5
405 x 4
The last set at 405 was probably faster than my first set at 365

B) Bench
245 x 4 x 5

C) Squat against Red Minis
255 x 5
265 x 5 x 2
275 x 5 cluster reps
285 x 5 cluster reps
295 x 5 cluster reps PR

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3835

b]Back and Biceps

A) Bench
ramping sets of 2-3, then
295 x 1
315 x 1
Like usual lol. Great speed today. Wanted to go heavier but knew it was best not to.

B) Weighted Chins
BW X 6
30 x 5
50 x 5
70 x 5
90 x 5 PR? I think so

C) V-Bar Pulldowns
6 sets of 6-12

D) Underhand Pulldowns
4 sets

E) Straight-Arm Pulldowns
4 sets

F) Pullovers
4 x 10-12

G) Cable Hammer Curls
5 x 8-12

AR: tricep rope extensions

H) Seated DB Curls
5 sets, and finished with a mechanical dropset to standing curls, then rested 15 seconds and finished with rest-pause

NOTES: Pretty good session today. I've been feeling really good during training lately. I had a great pump today, also.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3835

Bench

I am following the strength program right now but basically doing only HFS and foundation work and doing structural if I have time or am feeling good. I have been having poor quality sleep lately (waking up randomly and not being able to stay asleep once the sun is out). I am traveling to Columbus to see my fiancee this weekend, so I'll most likely be taking Friday, and the weekend off so we'll see if I feel better after that. Maybe I just need to lay off the caffeine :P I think that's it

A) Squat 265 x 3 x 3
I turned my toes out quite a bit during the last two sets and it felt great. I'll be toying with this some more.

B) Bench 245 x 3 x 3

C) Deadlift 405 x 3 x 3
First 2 sets were not so great but the last was much better.

D) Bench against double mini bands
205 x 5 x 2
225 x 5 x 2 cluster reps PR

E) Bench w/ Sling Shot
275 x 8 x 2
275 x 6
I felt a major drop off in performance and focus/energy during the last set so I stopped.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3835

Band Deadlifts

A) SSB
240 x 3 x 3
Funny, these are a lot harder than regular squats. I'll keep this in more often and try to bring this up.

B) Bench
235 x 3 x 3

C) Deadlift
405 x 3 x 3

D) Deadlift against double minis
315 x 5 x 2
335 x 5 x 2 cluster reps

E) RDLs
335 x 8 x 3

Finished with some KB swings



I'm heading to Columbus for the weekend tomorrow to spend some time with my fiancee. I don't think I'll be training while I'm there. I think I'm due for a few days off since I haven't really had a true deload in forever. I plan to eat a lot, rest up, and just spend some good much needed time with my woman.

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spar4tee
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Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9994

Have fun bruh

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fr0IVIan
Level 3

Join date: Sep 2010
Location: New Jersey, USA
Posts: 1986

hayyyy

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jake_j_m
Level

Join date: Mar 2008
Location: England
Posts: 3329

enjoy broseph

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Jab1
Level

Join date: Feb 2009
Location: England
Posts: 1585

Enjoy the weekend bromosexual. Some driving music?
(a blast from my teenage years).

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phlegms
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Join date: Jan 2011
Location: Ireland
Posts: 1708

Such sessi deadlifting. Liking the look of your training at the minute, looking forward to the imminent arrival of the gain train bruh.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3835

Thanks for the comments, everyone! The fiancee and I had a great time in Columbus. It was a whole lot of nothing, and I loved every minute of it :) We went and saw the Titanic 3D movie in theatres. All I can say is



I had another great session today. Tim P hooked up all of the bootcamp guys with the revamped formulas of Anaconda and MAG-10, and I have been having some great sessions with them. I will definitely be getting this stuff when it comes out. My strength has been feeling great from start to finish, and fatigue is basically non-existent.

Phase 2 Week 1
Bench


A) SSB (keeping weight really low on this for HFS)
220 x 5 x 3

B) Bench
225 x 5 x 3

C) Sumo Deadlift
365 x 5 x 3

D) Sling Shot Bench
315 x 3 x 4
315 x 3, 2, 1 (cluster set)

E) DB Bench
100s x 6 x 3

F) DB Flyes
8 x 3

G) DB Tricep Extensions
6-8 x 3



NOTES: HFS felt great today, and bench felt strong. Look forward to this 4 week phase of training.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3835

Jab1 wrote:
Enjoy the weekend bromosexual. Some driving music?
(a blast from my teenage years).


Dude I wish I would have seen this before my trip! Thanks for reminding me about them.

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Jab1
Level

Join date: Feb 2009
Location: England
Posts: 1585

Glad you liked. Sweet looking session and also awesome news about the hook up!

And yeah the whole weekend with the fiancée thing sounds nice too I guess haha.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3835

@Jab: I just "bought" (lol) their newest CD "A Flash Flood of Colour" and it sounds nothing like their older stuff. Was dizapoint :(

Yesterday's session:

Back and Biceps

A) Neutral-Grip Pulldowns
210 x 6 x 3
This was definitely a struggle at the end, but I had good 1 or 2 second contractions on each rep.

B) Straight-Arm Pulldowns
120 x 6 x 3

C) Seated Row
150 x 6 x 3

D) DB Pullovers
85 x 8 x 3

E) DB Curls
45 x 8 x 3

F) Preacher Curls
8 x 3

G) Hammer Curls
50s x 6 x 3

H) "Trap-Bar" Deadlift
worked up to 7 plates per side x 3 PR
8 plates per side x 1 PR

I showed this exercise to a buddy of mine and it ended up being an ego contest. He got 7pps x 3 but couldn't even budge 8pps lol. Felt good :)

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spar4tee
Level

Join date: Sep 2010
Location: District of Columbia, USA
Posts: 9994

LOL

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3835

Phase 2 Week 1
Deadlift


HFS
A) Sumo Dead 365 x 5 x 3
B) Bench 225 x 5 x 3
C) SSB 235 x 5 x 3

D) Reverse-Band Deadlift
495 x 3 x 4
495 x 3, 2, 1 (cluster set)

E) Clean Pulls
185 x 5 x 3

F) RDLs
365 x 4 x 3

G) GHRs
3 sets



NOTES: I only had the recommended serving of Anaconda today and felt great. I saved the MAG-10 for an hour after the session. The new formulas are awesome. I had a scoop of PD about 20 minutes after the MAG-10, and then feasted:

3/4 cup dry rice
1 chicken breast (180g)
1 tbsp EVOO
2 cups almond milk
2 scoops whey
1 banana
8g fish oil
5000 IU vit D
1g vit C

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3835

spar4tee wrote:
LOL


You would :)

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bugeishaAD
Level 3

Join date: Aug 2007
Location: Massachusetts, USA
Posts: 3439

Wish i got free supps like my idol aka Prince of the Nation.

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jake_j_m
Level

Join date: Mar 2008
Location: England
Posts: 3329

bugeishaAD wrote:
Wish i got free supps like my idol aka Prince of the Nation.

x6, also wish there was no such things as insane international shipping fees and 20%+ customs charges, but alas.

Did I catch you getting told off in the video for the plates falling off mid-set? Hilarious if so.

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Jab1
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Join date: Feb 2009
Location: England
Posts: 1585

ashylarryku wrote:
@Jab: I just "bought" (lol) their newest CD "A Flash Flood of Colour" and it sounds nothing like their older stuff. Was dizapoint :(

Sooper lame. :( I've only actually got their first album. But at least that's why you "buy" before you buy!

That last session looked amazing man, super explosive and fast with extra lashings of sessi.

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