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Re: 12 Weeks of mayhem.

Postby sammcl » Wed Feb 02, 2011 7:58 am

KC Masterpiece wrote:
I shamelessly took Arnold's comp prep arm program from his Encyclopedia of Modern Bodybuilding, 42 sets for bis/tris


dear god :lol:

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Nah bro, didn't use an olympic bar 'cos they don't get me the same ROM and therefore limit my swole potential.

And about the 42 sets comment...The path to the Broly Land is not an easy one. To be honest, I was actually fairly tired by the end of it.
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Re: 12 Weeks of mayhem.

Postby sammcl » Wed Feb 02, 2011 11:33 am

2.2.2011

Russian Deadlift (week 1, day 2)
80% x 6 x 3

192.5kg/424lbs x 6 x 3 - tougher than I had anticipated, I'll see where this goes.


45 Degree decline crunches in between DL sets:
Bw x 6 x 10

Bulgarian Split Squats

Bw x 10
8kg x 10
12kg x 9

-First time doing these, knee was ridiculously unstable, surprisingly

Leg curls

Pin 12/20 x 2 x 10

Too tired to do anything else with any real heart, I'll up the assistance volume next week.
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Re: 12 Weeks of mayhem.

Postby sammcl » Thu Feb 03, 2011 3:34 pm

3.2.2011

Coan CGBP, week 1
85kg/187lbs x 2 x 10 - easy

Coan Incline BP, week 1
77.5kg/170lbs x 2 x 10 - also easy

GVT - 10x10

Bench Press
80kg/176lbs x 4 x 10

Dips
Bw(246lbs) x 6 x 10

Cable Crossovers - entering the swole zone.
60lbs x 2 x 16
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Re: 12 Weeks of mayhem.

Postby KC Masterpiece » Thu Feb 03, 2011 3:38 pm

[quote="sammcl"]entering the swole zone.[quote]

lol. The main criticism I see about the Coan BP program is that it starts off way, way too light.
I'm interested to see how it works for you.
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Re: 12 Weeks of mayhem.

Postby sammcl » Fri Feb 04, 2011 12:54 pm

KC Masterpiece wrote:
sammcl wrote:entering the swole zone.

lol. The main criticism I see about the Coan BP program is that it starts off way, way too light.
I'm interested to see how it works for you.


Worked last time, I just got busy with other things, and ended up not having time to log it, I only missed reps on week 11, when I hit 2x1 instead of 2x2, still got three plates up though, I'll have to put the vid up now.
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Re: 12 Weeks of mayhem.

Postby sammcl » Fri Feb 04, 2011 12:54 pm

4.2.2011

Russian DL (week 1, day 3)
80% x 6 x 2

192.5kg/424lbs x 6 x 2 - pretty easy, wasn't that tired so I knocked it out fast enough after I warmed up, though the bar speed is poor, I suspect it's because of the restrictions on my form.

GVT - Overhead Press

42.5kg/94lbs x 10 x 10 - fun, but I'd like to be putting up higher numbers...the rate that my shoulders fatigue on this is ridiculous.

That's it, simple and effective. My favourite session of the week. Would have liked to have gotten in some horizontal pulling but I had to get to college.
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Re: 12 Weeks of mayhem.

Postby sammcl » Mon Feb 07, 2011 10:04 pm

7.2.2011

Not the best of workouts, stayed up to watch the Superbowl last night, which ended at 4am or so.

Russian DL (week 2, day 1)
80% x 6 x 4

192.5kg/424lbs x 6 x 4 - Really tough, combination of my knee hurting, and being up til 5am, obviously. Did the last three sets touch and go, which were much, much easier.

Ed Coan Heavy Bench (cycle 2 of this program, week 1):

97.5kg/215lbs x 2 x 10 - might have only got 9 on set 1, I lost count twice, set 2 was fine though.

That took an hour...so I had to leave Dips, chins and abs for tomorrow.
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Re: 12 Weeks of mayhem.

Postby sammcl » Tue Feb 08, 2011 1:07 pm

8.2.2011

Chins

BW x 14, 13, 9, 10

Dips

BW x 4 x 15

45 Degree Decline Crunches
20kg/44lbs x 2 x12

Just finishing off yesterday's workout really, might do arms later if I can find the time.
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Re: 12 Weeks of mayhem.

Postby sammcl » Tue Feb 08, 2011 1:08 pm

8.2.2011

Chins

BW x 14, 13, 9, 10

Dips

BW x 4 x 15

45 Degree Decline Crunches
20kg/44lbs x 2 x12

Just finishing off yesterday's workout really, might do arms later if I can find the time.
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Re: 12 Weeks of mayhem.

Postby sammcl » Tue Feb 22, 2011 7:18 am

Been very busy with a few things.

Had to stop the deadlift program after week 3, my knee couldn't handle it.

Started the juggernaut method yesterday, with the W4SB assistance. Will post that up soon.
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Re: 12 Weeks of mayhem.

Postby KC Masterpiece » Thu Feb 24, 2011 11:18 pm

Nice man I bought his e-book a few weeks ago and plan on running it at least once after I finish this and then the advanced novice program.

I really like the auto-regulating jumps in weight and especially the detailed programming he gives for jumps/sled drags/sprints/etc. I've never done any of that so I'll take it over Wendler's "just spring up the hill" method.

I'm really looking forward to training for performance AND strength rather than just brute force and a huge gut.
MurderfaceMMA wrote:A few years ago i was downloading all the UFCs from torrent sites. One day my internet was shut off, and when i called the provider, they said the UFCs lawyers called and got an injunction to shut down my internet.

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Re: 12 Weeks of mayhem.

Postby sammcl » Tue Mar 15, 2011 4:16 pm

KC Masterpiece wrote:Nice man I bought his e-book a few weeks ago and plan on running it at least once after I finish this and then the advanced novice program.

I really like the auto-regulating jumps in weight and especially the detailed programming he gives for jumps/sled drags/sprints/etc. I've never done any of that so I'll take it over Wendler's "just spring up the hill" method.

I'm really looking forward to training for performance AND strength rather than just brute force and a huge gut.


Hey man, it's been a while, I've been fairly busy, my band got booked to play at oxegen, which has been voted the best music festival in Europe a few times, it's a big deal for us, that and I've had about 16,000 words of work due recently for college...I'm in to the 8's wave now, I'll have to get it all up tonight or tomorrow maybe.

Knee surgery is booked for the 24th.
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Re: 12 Weeks of mayhem.

Postby sammcl » Thu Mar 24, 2011 9:28 pm

Haven't been posting, been busy with college, my band got booked to play at a huge music festival this summer, too, so that's been taking up some of my time too.

Had the op today, surgeon said I had tears in my lateral and medial meniscus, he trimmed them, everything else looked solid and I'll be good to go soon enough.

I'll be logging everything I do in here.
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Re: 12 Weeks of mayhem.

Postby KC Masterpiece » Thu Mar 24, 2011 9:34 pm

Congrats man, that's good news.
MurderfaceMMA wrote:A few years ago i was downloading all the UFCs from torrent sites. One day my internet was shut off, and when i called the provider, they said the UFCs lawyers called and got an injunction to shut down my internet.

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Re: 12 Weeks of mayhem.

Postby sammcl » Thu Mar 24, 2011 9:49 pm

KC Masterpiece wrote:Congrats man, that's good news.


Thanks man, it's been a long day :p

Should be off crutches soon, which would be nice, I've got **** to do, bein' a rockstar ain't easy, it's tough at the top.

I think I'll just justify absurd behaviour with statements like that from now on.
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