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    Thursday 20 minutes, continuous rotation, no...

    Thursday

    20 minutes, continuous rotation, no rest, 5 seconds eccentric:
    2 x 70Kg front squat
    2 x BW GHR from upright all the way to head pointing at floor and back, easier.

    20 minutes,...
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    Tuesday 20 minutes, continuous rotation, no...

    Tuesday

    20 minutes, continuous rotation, no rest, 5 seconds eccentric:
    2 x 80Kg bench
    2 x BW pronated grip pull up

    20 minutes, continuous rotation, no rest, 3 seconds eccentric:
    6 x 17.5Kg...
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    15
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    The knee thing is something I've been aware of...

    The knee thing is something I've been aware of previously but since I only ever did one day a week using this machine in the past it never became painful, doing it 3 times, each with high volume, was...
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    Diet is untracked. I used to work it all out to...

    Diet is untracked. I used to work it all out to the last calorie but it's just not worth the relationship issues. If I was in great shape and contest prepping then obviously things would be...
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    Thursday Tempo 3 seconds eccentric, 1 second...

    Thursday

    Tempo 3 seconds eccentric, 1 second pause, explosive concentric on everything.

    6 rounds, 2 minutes rest between rounds:
    Flat bench: 6 x 60Kg
    Incline dumbbell press: 12 x 20Kg per...
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    15
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    I prefer to call it bloody awkward! I hate...

    I prefer to call it bloody awkward! I hate training yoke for the same reasons I hate this bar.



    Thanks Andrew. Last week was my last 1+ week of my old 5/3/1 routine. Numbers were: 6 x 140Kg...
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    Tuesday Changed breakfast from my usual eggs...

    Tuesday

    Changed breakfast from my usual eggs and oats to meat and nuts.

    All lifts 4.1 tempo - slow eccentric, explosive concentric.
    warmups 3 rounds of first circuit with lighter weights.

    4...
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    Lazy lifter gets a kick up the arse.

    Rather than keep doing the same old thing with the same mediocre results I've reached out for help for the first time.
    I had a log before, somewhere, cba to find it. This one is so I can actually...
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    81,234

    Vitamin D3 caps...

    Vitamin D3 caps are the one thing I added to my diet late last summer as a test to increase, um, test*. Co-incidentally I haven't been ill since and I sleep better. Statistically significant results!...
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    Should be easy, get yourself to London Bridge by...

    Should be easy, get yourself to London Bridge by tube, then take the surface rail to Deptford from there (6 mins, 4 times an hour)

    Mostly OK thanks, apart from the carpal tunnel problems in my...
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    Commando Temple (http://bestronger.co.uk/) is...

    Commando Temple is where my mate John trains. Great people.
    Oh, and hi again.
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    So sorry to hear the rest of 2014 didn't go well...

    So sorry to hear the rest of 2014 didn't go well for you Andrew. I haven't been around much, no time to surf at work anymore but I drop by once in a while to see what folks are up to. Glad to see all...
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    809
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    23,710

    Yeah private, via Medichecks. First place I found...

    Yeah private, via Medichecks. First place I found on the net. Exact test is here.

    Of course I do wonder what my levels might be like in another 10 years if this is where they are now!
    I guess...
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    809
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    23,710

    The knee bobble is small, like a peanut size...

    The knee bobble is small, like a peanut size lump. The dog brushing against it is enough to make me wince in pain. I'm terrible at going to the docs about this sort of stuff. My girlfriend usually...
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    809
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    23,710

    Been a bit busy of late so I haven't had much...

    Been a bit busy of late so I haven't had much free time to lurk or post, will have to catch up with people's journals over the weekend.

    I've forgotten most of last week's +5 set figures, although...
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    64,371

    Oh boy, glad you aren't any taller, in several...

    Oh boy, glad you aren't any taller, in several cycles when you have 45s on the bar you might be re-modelling the ceiling! :D
    The bodybuilding template looks good, I'm sure it'll work out well for...
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    When the squatting comes I know I feel alive,...

    When the squatting comes I know I feel alive,
    Failing will be the last thing on my mind,
    All to depth, do you know what that means?

    Bounce!

    (Sung to Calvin Harris)
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    =PR is great. If I'm right that was just a smidge...

    =PR is great. If I'm right that was just a smidge over 2.5 x BW. All the best people deadlift this :D
    What nonsense were you telling me about your good weeks? This week is awesome!
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    23,710

    Oh I don't know, I was stuck at the same point...

    Oh I don't know, I was stuck at the same point with 220Kg for months on end.
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    Kind words lads. I still feel disappointed in...

    Kind words lads. I still feel disappointed in myself but I can see the logic. Those were my 1+ week squats so I feel like I've short changed myself this cycle. I think I may just re-run the same...
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