.oO| Teh Crown JEWels |Oo.

[Braaq]

Great session Tunen, for your lockout problem.. I always did partials on a smith machine and that always fixed the problem. Just use heavier than normal weight for the last 1/3 of the exercise and rep it as many times as you can for a few sets.

 

[Tunen]

Great session Tunen, for your lockout problem.. I always did partials on a smith machine and that always fixed the problem. Just use heavier than normal weight for the last 1/3 of the exercise and rep it as many times as you can for a few sets.

That's actually somewhat what I'm doing using the chains and board. The chains make the lift heavier at lockout than at the bottom and the board limits the rom. Thanks for the advise anyway

Mikew>> cheers dude

 

[Tunen]

I did some easy deloading yesterday. Boring as hell, but I'll log it anyway for all you n00bs.


Squat
10@20kg
5@70kg
3@100kg
3@130kg
3@130kg
3@130kg
3@130kg
3@130kg
(yawn)


Deadlift
5@70kg
3@100kg
3@130kg
3@150kg
3@150kg
3@150kg
3@150kg
3@150kg
(snore)


Bench w. chains
10@70kg
3@110kg
3@110kg
3@110kg
3@110kg
3@110kg
(...)


Calf-raise
10@90kg
10@90kg
10@90kg
10@90kg
10@90kg


DB-curl
12@17kg
10@20kg
8@22kg
6@25kg


Nice to train light for once.

 

[philosopher]

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

thats what you get from all the heavy squatting. Great workout session tho

 

[ironheart]

great sessions tunen. some heavy benching going on. i've never tried using chains on bench before but i'd like to try it sometime, just need to get me some heavy ass chains. front squats are impressive too.

 

[Pickle]

nice sessions clown.

 

[JKM]

Yeah nice workouts. Keep it up

 

[Braaq]

That's actually somewhat what I'm doing using the chains and board. The chains make the lift heavier at lockout than at the bottom and the board limits the rom. Thanks for the advise anyway

I wish we had chains

 

[Johnny Bravo]

Keep it up

Oh he will.

 

[Rocky]

Sweet work as ever. Your gym certainly has the right gear in what with the chains and equipmewnt at your disposal and you make damn good use of it!

 

[Tunen]

Thanks a lot guys. We'll start a new template today. U/L split with ME days on squats, DL and bench. Twill be pawsome

 

[philosopher]

Thanks a lot guys. We'll start a new template today. U/L split with ME days on squats, DL and bench. Twill be pawsome

Sweet. so you will be training 4 times a week now? Looking forward to the new protocol

 

[Daniel Andersson]

Awesome work Tunen

 

[Tunen]

Here's the new protocol. Nothing fancy really... Sessions will be short and sweet. About an hour a pop I presume as compared to the 2 hour + sessions we've been doing for the last many months. Looking much forward to shorter sessions

 

[Tunen]

LANDiNG GEAR ENGAGED!!!1!

DEADLiFT sumo
10@70kg
8@120kg
5@150kg
3@170kg
2@190kg
2@210kg
2@230kg
5@200kg



FRONT SQUAT
6@60kg
6@100kg

6@115kg
6@115kg
6@115kg
6@115kg
6@115kg
6@115kg



ROMANIAN DEADLiFT
5@120kg

8@130kg
8@130kg
8@130kg
8@130kg



BB CALF RAiSE
10@40kg

15@90kg
15@90kg
15@90kg
15@90kg



Swell session. Not as short as I had hoped but we'll step it up a notch and arrive on time tomorrow

Soundtrack: Strapping Young Lad - Alien , Chimeara - Resurrection (meh...)

 

[philosopher]

Awesome session tunen.

Just looked at your new protocol which looks great but what does SG RP (small grip ??)

 

[knight_rider]

looking good tunen, hope the U/L gives you a bit more recovery time and we see some new growth!

also i was wondering if you know where i can get access to that study about how protein synthesis is elevated for 48 hours after training etc! preferably for free!

 

[The Creator]

Session looked solid and cant wait to see how the new protocol works out for you!

 

[Pickle]

some interesting exercise choices in the new split. Cant wait to see you progress on it mate.

 

[Tunen]

Philo>> cheers mate SG = Snatch Grip

KR>> Well I hope the sessions become more focused and intense. Recovery time is for pussies

The studies I've read are on pubmed and hubmed and hence not free. idk if you can dig them up somewhere for free. I doubt it.

Creator>> Cheers buddy. I hope so too

Pickle>> Tried to renew almost anything but the basics. Self motivation you know.


Today will be ME bench and some back