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Author Topic: Rollin's journey towards less weakness!  (Read 5820 times)

Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #15 on: December 07, 2011, 02:27:09 AM »
Weds 7/12

Squat
20x5
60x10
100x10x5

Bench
60x5x2
92.5x5x5

Towel chins x10

Sprint Intervals
100mx6

Towel chins x9

Forgot to pickup meat from the market, farrrrrrrrrrrrk!!!!!!!!!!!
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Offline blot

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Re: Rollin's journey towards less weakness!
« Reply #16 on: December 07, 2011, 08:32:57 AM »
Hey rollin, good work.
EDT?
PPP?

I tried wiki but all the acronyms didn't seem to apply (pearly penile papules for example)
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Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #17 on: December 09, 2011, 02:40:43 AM »
Fri 9/12
Deadlift PPP wk 5
60x5
100x5
140x2
167.5x2
190x3
177.5x5
167.5x5
167.5x5
Still cheating on grip to finish sets.

Pendlay Rows (elbow pain free) :)
60x5
90x5x5

SLDL
90x20

High Pulls
60x3x2

kb swings
32kgx20
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Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #18 on: December 09, 2011, 03:05:25 AM »
Quote from: blot on December 07, 2011, 08:32:57 AM
Hey rollin, good work.
EDT?
PPP?

I tried wiki but all the acronyms didn't seem to apply (pearly penile papules for example)

PPP is Markos Markopoulos program which is used at a chain of strength gym's in Australia, I think he sells it online for a nominal fee.
Basically it's a 11 week block of sets & reps which aim to add 10-20kg's to a 1 rep max.
I hit 210 dead, 140 Squat & 125 Bench before going overseas & am now aiming/hoping to complete the 230 deads, 150 squat, 135 bench set/rep blocks.

Plenty of information about EDT or Escalating Density Training on the net, I think Wlfdg has posted many a article on this forum.
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Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #19 on: December 12, 2011, 02:09:03 AM »
Mon 12/12/2011
Shit session!

Squat PPP wk 6
20x5
60x5x2
80x3
110x1
117.5x1
127.5x3
120x3
112.5x5
VERY ugly reps but easy reps.

15min PR Zone
Squat 100kg
5,5,5,3 (couldn't grip the bar with towel chins, douchebag)
E-Z bar curls 37.5kg
3 (bad wrist/forearm pain)
towel chins
5,4,1
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Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #20 on: December 13, 2011, 11:51:16 PM »
Weds 14/12

"Sick" again from unknowingly eating something while out & about, sigh :( have not knowingly cheated once since traveling about Europe. No alcohol not even a piece of dark chocolate..

Bench PPP wk 6
60x5x2
80x3
97.5x1
105x1
115x3
107.5x3
102.5x5

Push Press
20x5
40x5
60x5
70x3
80x1

Dips
bwx24

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Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #21 on: December 16, 2011, 01:27:01 AM »
Thurs 15/12
Swim

Fri 16/12
Squat
20x10
60x5x2
105x10x5

Bench
20x5
60x5
95x5x5

"Cardio" 3 rounds
Sledgehammer slams 3.6kgx20 (These to light, useless)
kb swings 32kgx20
Situpsx20

wanted to include burpees as well but still feeling really drained.
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Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #22 on: December 17, 2011, 08:24:22 PM »
Sun 18/12
Not feeling up to training again, spent a good 20 minutes searching for an old cd! soundtrack to Conan the Barbarian. ;)

Deadlift PPP wk6
60x5
100x5
140x3
167.5x1
177.5x1
195x3
185x3
All hook grip!
177.5x5 (straps) Crom will cast me out of Valhalla & laugh at me! :-[

Easiest PPP dl week yet but low on energy at this point.

Pendlay Rows
60x5
90x5x5

SLDL
90x20

Ab wheel rollout
20


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Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #23 on: December 21, 2011, 01:21:43 AM »
Mon 19/12
Swim

Weds 21/12
Squat PPP wk7
20x5
60x5x2
112.5x1
120x1
132.5x1x2
127.5x2
112.5x3
100x10
105x10
110x10
112.5x6
100x9

Chinups
total 50

Leg Raises
10
10
10

Bodyweight this morning 81.5kgs

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Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #24 on: December 27, 2011, 12:00:06 AM »
Sat 24/12 @ PTC

Bench PPP wk 7
102.5x1
107.5x1
117.5x1
117.5x1
115x2
102.5x3

Seated db o/head press
10x10
12.5x10
15x10
17.5x10
20x4

Dips
bwx10
+20x12
+20x9
+20x5
+20x4
bwx7

Tricep pushdown
3 sets
6,6,4

Towel chins
10,6

Mon 26/12 @ PTC
Deads PPP wk 7
172.5x1
185x1
202.5x1
202.5x1
195x2
172.5x3

Pendlay Rows
92.5x5x5

SLDL
100x20

Glute ham Raise
1 set

kb Swings
20x20
28x20
36x20

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Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #25 on: December 29, 2011, 01:44:26 AM »
Thurs 29/12
Came home to find my place flooded from the Melbourne storm over Xmas, missed sleep & food..
not the best session mentally or physically.

Squat PPP wk 8
20x5
60x5x2
80x3
112.5x1
120x1
132.5x1 (should be 135) ::)
140x1
140x1
120x3

107.5x5
107.5x6
107.5x7
107.5x8
107.5x7
Played a little mental game :-[
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Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #26 on: December 30, 2011, 08:06:09 PM »
Sat 31/12

Bench Press PPP wk 8

20x5
60x5x2
102.5x1
107.5x1
122.5x1
125x1
125x1
107.5x3

Military Press
20x5
40x5
60x5
60x5
60x5
60x4
60x5

Dips
bwx10
bwx20
bwx12

California Press
20x10
50x5
40x11

Towel Chins
bwx10
bwx7
bwx5

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Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #27 on: January 01, 2012, 07:42:47 PM »
Mon 2/01

Squat
20x10
60x10
80x3
107.5x10
107.5x10
107.5x10
107.5x10
107.5x6
Ugly form (good mornings) towards end of sets, failed last one by staying tight.

Bench Press
60x5
60x5
100x5
100x5
100x5
100x5
100x5

Unpleasant 40deg C will attempt sprints or something later.
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Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #28 on: January 04, 2012, 03:22:39 AM »
Tues 3/01
Swim (Blue Lake)

Weds 4/1

Deadlift PPP wk8
60x5
100x5
140x2
172.5x1
185x1
207.5x1
212.5x1 pb
212.5x1
185x3

http://www.youtube.com/watch?v=8u-3sgpWFCg
Please ignore the hook grip sooking afterwards! ;D

Pendlay Rows
60x5
92.5x5
92.5x5
92.5x5
92.5x5
92.5x5

SLDL
102.5x17

pbs every PPP session now, fun times provided I get through 'em.
« Last Edit: January 04, 2012, 03:50:57 AM by Rollin »
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Offline Rollin

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Re: Rollin's journey towards less weakness!
« Reply #29 on: January 06, 2012, 10:54:40 PM »
7/01

Squat PPP wk 9
20x5
60x5
60x5
80x5
112x1
127.5x1
140x1
142.5xF
142.5x1
120x5
120x5
http://www.youtube.com/watch?v=7dTJXCjuXbE

Chins
bwx5
bwx10
+10x10
+20x5
+10x7

Hanging Leg Raises
10
10
10

Sleep routine is way out of whack being on holidays.
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Re: Rollin's journey towards less weakness!
« Reply #29 on: January 06, 2012, 10:54:40 PM »

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