JK vs BigRed
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I set deadlift max at 190 for the programme. Ive pulled 200 before but a long time ago and was a bit heavier. Im back down to 80kg now so pretty happy with 2.5 times
ThinK ive def gained strength over the programme and much happier with my squat in terms of quality of movement and depth.
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2.5x body weight is when you start getting into advanced level numbers as I understand things. I think it's 1.5x bench and 2x for squat to reach a similar level. Obviously there are folks doing crazier numbers than that, but that would include elite and comp lifters - plus people who pretty much live at the gym!
From what I've seen at the gym, and done personally, JK is putting up some really good numbers. I don't know many guys at my gym who are hitting 200kg+ on deads at that body weight.
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Hotel gym here in stockholm is average - 6 cardio machines and a good selection of dumbells as well as squat rack and a couple of machines but the room is super small so its very cramped. Managed a couple of workouts plus an early morning run around the city but its farken cold, snowing in fact so takes a lot to get out there to do it.
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On the topic of working out while travelling. If anyone is passing through London and looking for a session PM me and I can set you up with casual entry at good place and, should you want to change up your routine, a session with my son.
The gym has a good vibe as it is set up for pro sports use more than average office workers. Regulars include Nick Evans, Nick Easter, James Horwill, some olympic lifters, MMA fighters etc. -
@JK said in JK vs 2017 - building BigRed:
Hotel gym here in stockholm is average - 6 cardio machines and a good selection of dumbells as well as squat rack and a couple of machines but the room is super small so its very cramped. Managed a couple of workouts plus an early morning run around the city but its farken cold, snowing in fact so takes a lot to get out there to do it.
Stockholm? Are you going anywhere else in Scandinavia? Norway has a gym on every corner these days. Don't run in the city. You'll probably slip on some ice. Scandinavia is ridiculous. Can be absolutely beautiful in May, or bloody snow.
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They saw Swedish girls are hot but based on what ive seen so far they are a bit over rated. This Fin girl I met though....wow! Met at gym yesterday and again today then had breakfast with her after
More gym this morning. 10mins ride then leg extensions, pullups, squats, overhead press, barbell curls.
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As I said, you just never know over there. My first May was an absolute cracker. It was glorious. The next year I expected more of the same and got rain and snow. Never experienced another May like the first one. Beautiful countries but utter shit house weather.
I'm not sure if you'll be seeing much talent when there's still snow about. You don't get much of an impression when winter gear is still on.
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@Rancid-Schnitzel said in JK vs 2017 - building BigRed:
As I said, you just never know over there. My first May was an absolute cracker. It was glorious. The next year I expected more of the same and got rain and snow. Never experienced another May like the first one. Beautiful countries but utter shit house weather.
I'm not sure if you'll be seeing much talent when there's still snow about. You don't get much of an impression when winter gear is still on.
Based on what Ive seen so far, Im quite happy the winter gear is still on!
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Couple of good workouts at this underground gym in Helsinki. Upper body yesterday and then some cardio today which was 10mins ride then 2km row then 5mins ride and 1km row then another 5mins ride before a 500 sprint row. Ten more minutes ride to finish and I was poked
Some Nordic beauty's there too. A couple of them were these dark haired raven and held a wee bit of muscle too. Loooked goood
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Arrived back to NZ yesterday and woke super early this morning at like 4am so went to the gym.
First day dropping a pre workout in 2 weeks. Was fkn good. Stim tolerance has been well and truly reset!
Going to go back to PHAT training set up for a wee while before another strength programme.
Today was upper body heavy but not as heavy as should go given first time back in to this sort of intensity
BB rows - 12x40kg, 12x50, 10x60, 8x65, 8x65, 8x65
Pullups - 4 sets of 10
DB bench - 12x30kg/side, 10x35, 6x37.5, 6x37.5
Dips - 15, +15kg x 10, +20 kg x 10,
Machine flies - 2 sets of 15x36kg
DB seated overhead press - 12x20kg/side, 10x25, 10x25, 10x25
EZ bar curls - 12x30kg, 10x35, 8x40
Skullcrushers - 3 sets of 12 x30kgFinished off with 10mins on cross trainer. Got a few bit of fat to drop to get back to where I was.
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And legs today. Chest a bit sore from yesterday but I can tell now that legs DOMS tomorrow could be bad!
Warmup - 10mins ride and then stretching and mobility. Extra focus on them ankles.
Squats - 10xbar, 6x60kg, 5x90, 5x100. 3x120, 3x120, 2x130 (all felt pretty good)
Leg press - 15x80kg, 12x120, 10x160, 10x160
Leg extensions - 15x30kg, 10x54, 10x54
Straight leg deads - 12x60kg, 10x80, 10x80
Lying leg curls - 12x43, 10x57, 10x57
Seated calf raises - 15x30kg, 12x50, 12x50, 12x50Finished with another 10mins ride.
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Yep farken sore here!
Back and shoulders today - hypertrophy
T bar rows (lying on bench) - 4 sets of 15, 12, 10, 10
Lat pulldowns - 4 sets of 15, 12, 10, 10
Seated row - 4 sets of 15, 12, 10, 10
DB shrugs - 3 sets of 12
Close grip pulldowns - 2 sets of 15
Seated DB press - 4 sets of 15, 12, 10, 10
Cable upright rows - 3 sets of 15, 12, 10
Cable delt raises - 3 sets of 15, 12, 12Finished with 15 mins on the bike at leisurely pace
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ah, the DOMs from having a break and coming back strong! Noice!
Wide grip or close grip on the lat pull downs?
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@Paekakboyz said in JK vs 2017 - building BigRed:
ah, the DOMs from having a break and coming back strong! Noice!
Wide grip or close grip on the lat pull downs?
Wide grip first then did the close grip later
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ah, just re-read and spotted that. Good combo aye!
I just got my pre-workout (Gnosis) from Omar (Youtube fitness bro). It's meant to be all killer no filler ha ha. Will be giving it a hoon tomorrow night. Will let you know if it's the good stuff!
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