.oO| Teh Crown JEWels |Oo.

[Tunen]

BOOMBASTiCBENCH

The Monkey Boogie

BENCH
10@70kg
3@100kg
1@120kg
1@130kg
1@140kg

1@150kg
1@150kg
1@150kg
1@150kg
1@150kg
(Heavy but manageable weight)


FRONT-SQUAT
5@70kg
3@100kg

5@125kg
5@125kg
5@125kg
5@125kg
5@125kg
(Expected this to be easy, but not THAT easy )


DiPS
5@52kg
5@52kg
5@52kg
5@52kg
5@52kg
(massive!)


CHiNS
5@22,5kg
5@22,5kg
5@22,5kg
5@22,5kg
5@22,5kg
(Right on the money )


WG PUSH-DOWN
15@35kg
10@40kg
8@45kg
8@45kg
(Sweet move )

superset

ONE-LEGGED CALF RAiSE no breaks
15+15@BW+20kg
13+13@BW+20kg
15+15@BW
13+13@BW
11+11@BW
10+10@BW
8+8@BW
(BOOM the BURRRNN!!!1)


Nothing felt heavy. Nothing ached. Great session even though I trained alone. Luckily ARMADA_I kept me company Today will be heavy squats

Soundtrack: Devin Townsend Band - Synchestra

 

[Braaq]

150 kg better be manageable! jk Great bench and front squats buddy. Keep tearing it up, your consistent progress is inspiring and makes me envious I am still trying to catch my old lifts let along make constant PB gains like you. Keep it up

 

[Skeptic]

230Kg deads and 150Kg bench.... nothing to sniff at mate! congrats on the huge lifts!

 

[Pickle]

I disprove of your pic under bombastic bench. A dwarf has a benching mechanical advantage. If he couldnt move those 3 plates a side 50 times he should consider himself a pussy. Otherwise congrats on ur session Im glad you had no aches in the last one and everything was easy 230 dead the session prior! congrats

 

[El Freako]

Nothing felt heavy? Well it sure sounded heavy.

Go the Heavy Devy soundtrack too!

 

[Tunen]

Blakester>> Well, I never seem to miss workouts Thanks buddy

Skeppie>> Cheers mr. VIP

Pickle>> Chauvinist And thanks dude

Freako>> Cheers dude You like Devin as well?

 

[Tunen]

QUADTITY > QUADLiTY

PROTOCOL OF EPiC SELFPWNAGE Week 4 day 1

SQUAT
5@20kg
5@70kg
5@120kg
2@150kg
1@170kg

3@180kg
3@180kg
3@180kg
3@180kg
(decent)


BENCH dynamic effort
10@70kg

3@100kg
3@100kg
3@100kg
3@100kg
3@100kg
3@100kg
3@100kg
3@100kg
(relaxation)


GOODMORNiNGS
10@70kg

5@115kg
5@115kg
5@115kg
5@115kg
12@115kg
(should've gone heavier since this is the end of the line)


iNCLiNE BENCH
10@70kg

10@100kg
9@100kg
6@100kg
(I sure do suck at this exercise )


UPRiGHT ROW
10@40kg
10@45kg
12@45kg
(Lame. Couldn't be bothered to do laterals )


Some decent lifting in this session. We have decided to end this protocol a little early because JB starts to cry before and after every single session. The poor child thinks it's too hard

Soundtrack: LOG - Killadelphia, Slow Death Factory - From the Gutter to Your Ears

 

[Johnny Bravo]

QUADTITY > We have decided to end this protocol a little early because JB starts to cry before and after every single session. The poor child thinks it's too hard

wat?

 

[Pain]

JB you pussy.

 

[Pickle]

nice goodmornings buddy!

whats up with your incline bench?

 

[Skeptic]

you should start wearing a skirt when you train JB...

Those are lighter weights on your squat yeah? how come?

 

[Daniel Andersson]

Great work as always Tunen, I just noticed that you are doing flat benchpressing..I always thought it was Incline But as I said great work regardless

 

[Hypocrisy86]

Those squats decent? there awesome man, even doing that many sets too.
lucky as hell there too Tuny, your progression is alot quicker and more sustainable than ever

 

[Tunen]

Pickle>> cheers buddy I've done inclines much. I guess that's why I suck at it.

Skepster>> Not sure what you mean really...?

Danny>> Thanks man! So you thought I was doing 160kg inclines? Get a grip n00b

Hypo>> Thanks buddy Lucky ay?

 

[Tunen]

ERECTOR ERUPTiON

DOSKOi! DOSKOi! DOSKOi!


DEADLiFT
8@70kg
5@120kg
3@160kg
1@190kg

3@210kg
3@210kg
3@210kg
3@210kg
(Decent. busted after a whole day of interviews and tests)


BENCH medium effort
10@70kg
5@100kg

10@110kg
10@110kg
10@110kg
(No sweat)


SNATCH-GRiP RACK-DEADS
3@210kg
3@210kg
3@210kg
3@210kg
3@210kg
(Went light due to my overwhelming tiredness and the following sluggishness)


YATES ROW
10@125kg
10@125kg
10@125kg
(Easy peasy)


iNC. DB-CURLS
8@25kg
10@25kg
8@25kg
(POW!1!)

superset

ONE LEGGED CALF-RAiSE
13+11@46kg
12+10@46kg
12+10@46kg
(Boring shite)


A decent session on top of the assessment at PA. It didn't really work out the way I'd hoped. Tests were friggin' hard but I managed to pull myself through with a positive attitude being my self. They'll call me later today

Soundtrack: Devin Townsend Band - Synchestra, Muse - Absolution

 

[Skeptic]

Skepster>> Not sure what you mean really...?

You're usually squating up around the 200kg yeah? i was just curious whether you were taking a little break from the 1rep sets for the week.

 

[high_five]

Great deadlifts bro. Very impressive

 

[Tunen]

Skeppie>> Ah I see. No I cycle the percentages. I have 3 different rep-ranges with accompanying intensities.

Hi5>> Cheers buddy

 

[Tunen]

BiOHAZARDOUSBOOBAGE

GO RONALD!!!1!

BENCH chains
10@60kg
5@100kg
3@130kg

3@150kg
3@150kg
3@150kg
3@150kg
3@150kg
(A tad heavy at lockout)


FRONT-SQUAT
5@70kg
3@100kg

10@115kg
10@115kg
10@115kg
(The agony )


DiPS
10@40kg
10@40kg
10@40kg
(Butter)

superset

CHiNS
10@7kg
10@12,5kg
8@12,5kg
(My ass is too heavy )


WG PUSH-DOWN
12@40kg
10@45kg
8@50kg
(Single pulley madness :ihavesandinmyvagina)


BARBELL CALF-RAiSE
15@70kg
10@120kg
10@120kg
8@120kg
8@120kg
(New set-up in the power cage. Awesome )


Sweet session in solitude. Takes quite a bit less time The benching was decent today. Gotta get a hold of some bands soon though. My lockout strength is ridiculous

Soundtrack: Devin Townsend - Ziltoid the Omniscient, Iron Maiden - Number of the Beast :ihavesandinmyvagina:ihavesandinmyvagina:ihavesandinmyvagina

 

[Mikew]

Phenomenal pecs! Ronald looks good aswell.