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PostPosted: Thu Nov 09, 2006 12:20 pm 
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Elephant
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Location: Vegan Strength Cult, German HQ
sensless wrote:
I wasn't thinking about the fact you are maxing out the following day., I guess I was more just talking about a style to train to get used to heavy weights again.

What do you mean, again?! :lol:

Quote:
Why not just rest for the day?

I'm always stronger on a day after a light work out than on a day after a day off.

You have valid reasons for not training a while. Take it as startegic deconditioning ;) Good luck with your training!


Today i was really weak :(
I guess this is partly due to the quite heavy workout on tuesday and partly to my mental approach. I knew i'd take it easy today.

Squats: 100x5, 110x4, 120x3, 125x1, 130x1, 135x1, 140x1, 140x1, 140x1, 135x1. All reps were really deep and with very clean form - except the 140's :? That was rubbish, hope for better tomorrow.

Bench: 90x3, 100x1, 102.5x1, 105x1, 107.5x1, 107.5x1, 110x1, 100x5. Easy. Experimented with grip width, conclusion: it doesn't matter at all :P

Chin ups: 35x2, 37.5x2, 40x2, 42.5x1. Easy.

Deads: 100x3, 140x1, 160x1, 160x1, 140x1, 100x5. Damn. I was just to tired to do more, and of course had in mind not to do too hard sets. So i just called it a day.

Walking: 90min with shopping in between.


Quote:
Good luck on the max attempts! What are you going to try for?

My goals are: squat 150kg, bench 115kg, deadlift 180kg.

Those will be my first attempts after a thorough warm up. I'm most uncertain about the squat. My previous max was 145, but it feels as if that is still my max. We'll see.

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PostPosted: Thu Nov 09, 2006 11:30 pm 
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Gorilla
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Good luck maxing, I know you will do well :) .


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PostPosted: Fri Nov 10, 2006 8:26 am 
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Rabbit
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Aye, good luck with the maxes - just make sure and wait for me to get home first!! :D


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PostPosted: Fri Nov 10, 2006 3:11 pm 
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Elephant
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Location: Vegan Strength Cult, German HQ
Thank you! :D

I was ready to go but waited an hour for you, Buzz ;) I hope you appreciate it :P


Results:

Squat: 150kg. PB! :) I'm really happy with that. I would have expected more two weeks ago, but this week made me feel like 145is still my max :? So 150 is good 8)

Bench: 120kg. No PB, but very pleased. Two months ago my max was 235lbs ~ 106kg, so that's a nice improvement :)

Chin ups: 50kg. PB! :D The height was good, and very fast and easy, but i couldn't lock out, so didn't go heavier.

Deadlift: !70kg. :( That was supposed to be a warmup, but as i failed on 180kg, it was all i did today. I blame the last week, i think i peaked a week ago. Next time i won't go heavy for a week after the cycle, just one day or two with easy doubles, then max out.

Funny how this turned out. I was really scared of the 150kg attempt at squat, but pretty sure for 180 on deads.

Now it's 2 weeks of eating, resting, cardio, ab and rotator cuff work.

Next week i'll test my training weights for next cycle.

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PostPosted: Fri Nov 10, 2006 3:44 pm 
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Elephant
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Location: Edinburgh, Scotland
Good session Alex - very impressed with the squat, bench and chin-up. Especially the bench, as you fought it out so well :D

Jonathan

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PostPosted: Fri Nov 10, 2006 4:03 pm 
Are you sure Alex wasn't cheating...when he visited me a "20kilo" plate fell out of his bag and sounded like an empty water bottle falling on the floor. I don't know what else he would have used it for other than showing up Rob during the VV and maybe you guys in Scottland


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PostPosted: Sat Nov 11, 2006 5:55 am 
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Elephant
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Location: Vegan Strength Cult, German HQ
:cry:
Potter... after all i've done for you... picked up girls for you... lied to them about the size of your willy as you asked me to...
and you go and tell everyone about my training secrets as if i didn't have feelings, too...

I thought we were friends :cry:

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PostPosted: Sat Nov 11, 2006 7:14 pm 
I'm friends with your friends too so thats why I've gotta let the cat out of the bag for them too. If I didn't like them or if they weren't vegan I'd keep my mouth shut. As for the willy thing I scare them away when they find out the truth no matter if I set myself up or if they do it so nothing helps in that dept...luckily I have a girlfriend now that understands my deformaties


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PostPosted: Sat Nov 11, 2006 7:41 pm 
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Elephant
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Location: Vegan Strength Cult, German HQ
:lachmal:


We had an eat-a-t(h)on today here at the Edinburgh vegan strength cult HQ. Goal was as many calories as possible.

Here's what i ate today:

400ml water ;)
200g Apple = 100kcal
300ml Apple Juice + 20g pea Protein ~ 200kcal
100g Brown rice + 200ml soymilk ~ 440kcal
300ml Apple Juice + 20g pea Protein ~ 200kcal
100g Brown rice + 50g Cashews + 25g Sauce ~ 670kcal
300ml Apple Juice + 20g pea Protein ~ 200kcal
550g soyoghurt ~ 380kcal
100g potato Chips = 485kcal
100ml Apple Juice = 40kcal
100g Brown rice + 50g cashews + 120g Broccoli + 120g carrots + blackbean sauce ~ 945kcal
300ml Apple Juice + 20g pea Protein ~ 200kcal
2 veggie Burgers, 300g wholemeal bread with BBQ sauce & mayonaise, 120g peas&soy beans ~ 1370kcal
Builder Bar = 270kcal
200ml Apple Juice = 80kcal
50g potato Chips = 240kcal
100g Brown rice + 300g soyoghurt, Builder Bar = 830kcal

Total: 6650kcal.

I went the sensible approach, not too much fast food, and keep it light in the beginning of the day. I was hungry all the time until the potato chips, and the veggie burgers filled me up a bit.
Except for the smoothies and potato chips, it's food i would eat on any normal day, though usually i have more veggies and fruit.

"Exercise": 2x10min bike, 20min walk ;)

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PostPosted: Sun Nov 12, 2006 11:36 am 
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Elephant
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Location: Vegan Strength Cult, German HQ
Today we went to the strongman training ground in Markinch. It's really cool to go there, there are a lot of very strong guys and i'm by far the weakest person in the hall.

Here's what i did:

Atlas Stones:
80kg x3, 2
100kg 2x1
110kg: lifted it twice, quite easily, but just couln't get it up the platform. I think it was about as close as the 100kg was last time.


Tire Flip:
300-320kg tire: 10, 5, 5, and then 10 timed flips: 43.x seconds 8) This tire is quite easy and really fun to flip :D
Had a go at the heavy one, around 410kg, but couldn't even budge it.
It was very impressive to see Jonathan flip the bugger at his 4th attempt :)


That was what i came for, and then i played around a bit:

Hand over hand pull:
Fucking heavy chain. I managed to pull it twice, it's just a tad too heavy for me - now.

Power Stairs:
Moved the 200kg weight up the first two stairs (the stairs increase about an inch in height every step), but couldn't get it up the third. I was pretty spent from all i've done before.

I think i'll have an eat-a-thon tomorrow again for recovery purposes ;)

Tuesday i'll try my strength on power cleans, pull ups, curls, maybe rows too.

Then it's 12 days rest - i mean, strategic deconditioning! ;)

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PostPosted: Mon Nov 13, 2006 7:02 pm 
6000 calories...I was eating that much when I was 12


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PostPosted: Mon Nov 13, 2006 10:08 pm 
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Gorilla
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Yes, but we all already know about your freakish eating abilities Potter :P ;) :) .


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PostPosted: Tue Nov 14, 2006 4:52 am 
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Elephant
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Location: Vegan Strength Cult, German HQ
veganpotter wrote:
6000 calories...I was eating that much when I was 12

Yes, when i was a teen, i ate that much, too. But now we both don't anymore, do we? ;)


So my strategic deconditioning phase is up and running, though i'm still a little sore from sunday.

In 2 weeks i'll start my next cycle, those will be the exercises and the estimated weight target (in kg) for 15/10/5 reps:

Power cleans: 60/70/80
Squat: 110/120/132.5
Pull ups: 0/15/30
Bench: 82.5/95/107.5
Bent over barbell rows (underhand grip): 90/105/120
Log press: 40/47.5/55
Deadlift: 135/150/162.5
Close grip bench press: 65/75/85
Barbell curls: 35/45/55
Dips: 20/32.5/45

It's one exercise more than last cycle, i'm not sure if that'sa good idea, but i don't know which exercise i could leave out. Probablydips or CGBP, but i'll do only one set on those anyway.

Okay, that's the plan - now it's eating time! :D

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PostPosted: Tue Nov 14, 2006 1:07 pm 
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Rabbit

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You could probably leave out the BB Curls if you are doing that underhand BB Row and you make yourself clean and press the log each time, as those will pound the biceps as well.

Regards,

Sensless

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PostPosted: Tue Nov 14, 2006 1:19 pm 
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Elephant
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Location: Vegan Strength Cult, German HQ
Haha :D

Thanks for the comment, but my arms really need at least one direct set.
They are my main weakness and skinny arms don't go too well with bodybuilding :?


Today i did a 37min bike ride and 25min of abs and rotator cuff afterwards.
It was quite taxing, stupid hills :P

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