Spliced and diced - perhaps one day, a little shredded! Watch

Angry cucumber
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#1381
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#1381
(Original post by TooEasy123)
Oh, don't you usually use mobile though? I tend to get GPS errors under bridges or trees.

Yeah ofc give or take a few feet, but the difference between mine and his on the same route is usually like 500ft different lol, which is massive. The garmins specific to cycling have something that senses elevation changes more accurately. Mine's just a wrist watch
Yeah the garmin watches mighten be as accurate, but they're still pretty good tbf. One of my housemates has one

Been using a garmin edge for the last month or so, my uni cycling bought a pair and I'm using one atm
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Angry cucumber
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#1382
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#1382
OHP
20kg 1 x 8
40kg 1 x 5
45kg 1 x 5
50kg 1 x 3
55kg 2 x 5
60kg 3 x 1

Pendlays
70kg 1 x 5
75kg 1 x 3
80kg 1 x 3
82.5kg 1 x 3

Bench
20kg 1 x 5
60kg 1 x 5
70kg 1 x 5
75kg 1 x 1
80kg 1 x 8
1 x 7
1 x 6

Lat pulldown
155lbs 3 x 7

DB incline bench
25kg DBs 1 x 10

Lateral raises
7.5kg DBs 1 x 6
2 x 10

Skullcrushers
12.5kg DBs 1 x 8

Curlz
17.5kg 2 x 6

Cable woodchop one handle
Level 11 1 x 10

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Angry cucumber
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#1383
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#1383
Need to have a think re: lifting. Stalling on everything

Deads
60kg 1 x 5
100kg 1 x 5 sluggish
120kg 1 x 3
130kg 1 x 1
135kg 1 x 1
140kg 1 x 1
145kg 1 x 6 PB
Yes it might be a PB but its not better than 150kg for four. Pulls were slow off the floor.

SLDL
100kg 3 x 6
Felt this more in my back than hamstrings. Will do some research as I've never done them before.

Ab roll
10kg 2 x 10
1 x 8

Leg press
Up to 130kg 3 x 8

Hanging leg raises
1 x 10

Snatch deads
70kg 1 x 8
90kg 1 x 8

Split squats
17.5kg DBs 1 x 10

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Angry cucumber
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#1384
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#1384
12.3miles
40:25 minutes

Just did a loop of the TT circuit locally. Legs far too tired and sore to do much else

Mad max is an interesting movie if anyones interested. Would recommend you go see it in the cinema than get it at home/ computer.
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Angry cucumber
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#1385
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#1385
1.3mile run
10:24
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Angry cucumber
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#1386
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#1386
1000m in around 30-35mins

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Motorbiker
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#1387
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#1387
(Original post by Angry cucumber)
Need to have a think re: lifting. Stalling on everything

Deads
60kg 1 x 5
100kg 1 x 5 sluggish
120kg 1 x 3
130kg 1 x 1
135kg 1 x 1
140kg 1 x 1
145kg 1 x 6 PB
Yes it might be a PB but its not better than 150kg for four. Pulls were slow off the floor.

SLDL
100kg 3 x 6
Felt this more in my back than hamstrings. Will do some research as I've never done them before.

Ab roll
10kg 2 x 10
1 x 8

Leg press
Up to 130kg 3 x 8

Hanging leg raises
1 x 10

Snatch deads
70kg 1 x 8
90kg 1 x 8

Split squats
17.5kg DBs 1 x 10

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A pb is a pb. Nice work on the deadlifting.

What is your planned progression on deadlift in future?

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Angry cucumber
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#1388
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#1388
(Original post by Motorbiker)
A pb is a pb. Nice work on the deadlifting.

What is your planned progression on deadlift in future?

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It was meant to be linear progressing. I'm finding recovery too hard though as I'm eating maintenance/ slightly below. Going to do a bit more volume spread out with some speed work. Will write it out later.

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Motorbiker
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#1389
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#1389
(Original post by Angry cucumber)
It was meant to be linear progressing. I'm finding recovery too hard though as I'm eating maintenance/ slightly below. Going to do a bit more volume spread out with some speed work. Will write it out later.

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Recovery will be tough with the amount of cardio you're doing on top of lifting. Especially at maintenance calories or less.

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Angry cucumber
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#1390
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#1390
16.1 miles on the bike
55:27

(Original post by Motorbiker)
Recovery will be tough with the amount of cardio you're doing on top of lifting. Especially at maintenance calories or less.

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Yeah not helped by uni now being a savage endevour everyday cause 4th year which means I'm tired anyway. Will write out routine properly tonight.
Just realised as it's bank holiday tomorrow gym will be closed. So I'm going to have to go to the gym today cause **** doing a double session on Tuesday. Time to sink protein and eat carbs like never before....
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Angry cucumber
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#1391
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#1391
3hours of exercise today

So tired. Give me carbs

Deficit speed deads
60kg 1 x 5
80kg 1 x 5
100kg 1 x 5
110kg 5 x 3
Nice all DOH

Trap bar deads speed
60kg 1 x 5
100kg 1 x 5
110kg 1 x 5
120kg 1 x 8

Bench
20kg 1 x 5
60kg 1 x 5
70kg 1 x 5
80kg 2 x 8
1 x 6 Didn't want to grind so stopped

Hamstring curls
Up to 63kg 3 x 8

OHP
50kg 2 x 6

Chins
1 x 5
1 x 8

Ab roll
+10kg 2 x 10

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Angry cucumber
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#1392
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#1392
So routine

As I tend to hammer cardio on the weekend not recovering for heavy deads again on Monday. Also squatting can't be regular it was starting to mess with me once more.

So routine.

M - Leg press 3x 6-12
Speed deficit deads 3-5 sets of 70% ish
Trap bar deads and/snatch grip deads for a heavy ish set for 8
Hamstring curls
Light bench like today

T - Medium bench so 5 x 5 or similar.
Pendlays 3-5 x 3-7
Light OHP 2-3 x 5-8
Lat pull down 3 x 7-10
Skullcrushers or tricep pushdowns
Abs

W - OHP if I can get to gym, heavy 3 x 5
Some misc back work

T - bench heavy if OHP the day before if not press from day before.
1-2 x 4+
Deadlifts heavy triple
Pendlays 3 x 8+ -10-15%
DB incline 3 x 8+
Cable row 3 x 8
Tricep accessory and abs

F - Leg press as before
Deadlifts working 1-3 x 4-7
Split squats
Hamstring curl
Pressing here shifted if miss Wed
Abs

Also changing diet. Adding a **** lot more protein from shakes. As in 40+ more grams+. The amount I've been eating isn't enough!


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Motorbiker
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#1393
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#1393
So you plan to deadlift Monday, row Tuesday, more back work weds and then more deadlift Thursday and Friday.

When is back recovery day?

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Angry cucumber
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#1394
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#1394
(Original post by Motorbiker)
So you plan to deadlift Monday, row Tuesday, more back work weds and then more deadlift Thursday and Friday.

When is back recovery day?

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More than likely Wednesday. By misc back work I literally mean some chins. But fair point, I'll drop the Wednesday lifting.

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Motorbiker
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#1395
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#1395
(Original post by Angry cucumber)
More than likely Wednesday. By misc back work I literally mean some chins. But fair point, I'll drop the Wednesday lifting.

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Gooooooood, Gooooooood,
let the recovery flow through you.



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Hype en Ecosse
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#1396
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#1396
Deadlifts for volume and speed on Monday, intensity on Thursday and then volume on Friday.

RIP.
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ljoshl91
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#1397
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#1397
bench ery' day
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Angry cucumber
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#1398
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#1398
(Original post by Hype en Ecosse)
Deadlifts for volume and speed on Monday, intensity on Thursday and then volume on Friday.

RIP.


(Original post by ljoshl91)
bench ery' day
Bench for gainz


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Angry cucumber
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#1399
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#1399
2.8miles
8:47

and 11.4miles
38:11 vom inducinng inducing intervals and a very steep hill climb
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Angry cucumber
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#1400
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#1400
15:08 miles
52:54
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