The Assassin
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| Rick |  | ... | 22-09-2007 @ 21:29 |
 I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | I wasn't complaining about the cold - it wasn't! I was just surprised by the damp plates, it having not occcurred to me they would be so. Friday 21st September, pm, Adlington Deadlift 50x5x2, 90x3, 110x3, in pounds now 300x3, 350x2, 400x1, 440x2 PB failed third, 350x3. After a brief consult with Coach Alan decided to drop back to squatting once a week; he doesn't want me squatting heavy twice at the moment (neither did I, I think) and I don't want the pain and strain on my tendons just to squat light. My form seems to be pretty much locked in now anyway; Monday after the layoff was problem-free. Brief discussion with Andy leads to the idea of a 200kg triple for the next PB up, and the 400 was one of my best ever pulls. Unfortunately my form went a bit ropey on the 440 - I think I started both the second and third reps too far out from my shins, and I ended up stuck with the third one part way up the thighs, having got too upright to lock it out. I was quite cross. Get it next time, which I think means in a fortnight (singles next week). 200 was a PB double, but only technically. | ||
| Rick | | ... | 23-09-2007 @ 18:17 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Sunday 23rd September, Sugden This day is for form and pop off the chest. Speed bench 20x12x2, triples with 70, 75, 80, 85, 90, 95, 100, 105, 110, 100, 90, 80, 70. Short rests. Seated DB Press 15x8, 30x8x3 relearning the movement. Incline Bench 5s with 60, 70, 80, 90, 100. Wide pulldowns 8s with 77, 91, 98, 105, 112. | ||
| Rick | | ... | 24-09-2007 @ 20:05 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Monday 24th September, Adlington I had, as Withnail would have it, "a bas***d behind the eyes", not helped by seeing three of our basketball squad injure themselves training today (burst and broken nose, turned ankle, and pulled groin). So, we shall squat, and do a little work, with the best form we can manage, but not too much or too heavy in case our head bursts. Squat 20x5x2, 70x5x2, 115x5, 130x5, 140x5 PB. Superman rows some weight x 8,10,12. Inspiration strikes in the form of a nice, cheering, easy fives PB (or at least it would have been easy if the room weren't throbbing). We'll see if it fires up tendonitis on Wednesday; if not, fives are back on the menu as required. Had a bas***d of a time getting under the bar tonight, but after that the form was solid and Alan said some extraordinarily kind things about them, which made me terrifically happy despite the world throbbing at me. My thighs are already reporting that they're not used to fives, despite the light weights. Highlight: Alan's description of my squats, including using me as an example to another lifter of how to time a dig ("slow and go"). This will be making me happy for a long time. Lowlight: a choice from (a) the headache, (b) a basketball court covered in noseblood, (c) holding the ankles of a certain other lifter while he did weighted situps only to have him fart mightily. | ||
| Rob | | ... | 24-09-2007 @ 21:23 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Leave some room on the wall Rick, not sure if it's supposed to be for PB 5s you could do 10s with! | ||
| Boar | | ... | 24-09-2007 @ 21:27 |
 Nothing left in the tank. Member 5, 25565 posts Administrator | Post Edited: 24.09.2007 @ 21:42 PM LOL!! your like a great big squatting lion marking his territory, looking forward to some big singles at the SB meet | ||
| marc | | ... | 24-09-2007 @ 21:40 |
 Dancing queenfeel the beat from the tambourine Member 84, 2415 posts SQ 225, BP 170, DL 275670.0 kgs @ 103kgs UnEq | Hope it wasn't so cold tonight Rick NICE SQUATTING | ||
| Rick | | ... | 26-09-2007 @ 20:08 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Couldn't have done 10 that night, that's for sure, especially with that head. Remember it's the first time I've been over a triple in months! We've already had the conversation about your four-PBs-in-a-night on the wall . | ||
| Rick | | ... | 26-09-2007 @ 20:18 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Wednesday 26th September, Adlington Bench 20x8, 70x5, 90x3, 100x3, 110x1, 120x1, 122 lopsided x1 (misload), 135x1, 140x1, 142.5 fail, 127.5 x 4 PB (failed fifth). Close-grip Bench 70x5, 90x5, 100x5, 110x4. Power clean + Press 50x3x2, 60x3, 70x3. Power clean 75x1 PB, 80x1 PB Narrow pulldowns 3,4,5 plates all x8. Starting to get there with the bench technique now, having learned to keep my elbows back of my hands. The 122 should have been 127 but was 5kg light on the side I loaded (I have been a dick for this recently). Reverted to the old form on 142 and so was never going to get it off the chest. V. pleased with the 127.5 reps - there's 5 there fresh, no doubt at all, and they might have gone now if I hadn't started to cramp while grinding the last one. The heavier power cleans were ugly but effective. Got the 80 second time round after wussing out at the top the first time. There's more here when I get slightly less bad at the movement. | ||
| Rick | | ... | 28-09-2007 @ 21:18 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Friday 28th September, Adlington Deadlift 60x5x2, 100x3, (in pounds now) 300x3, 350x2, 400x1, 450x1x4, 450x3 PB (205 kg). Power clean 50x3, 60x2, 70x2, 80x1, 85 f,f. Didn't feel up for all that much so decided 5 singles with 450. They got steadily better, mostly because I was getting it right - toes pointed out enough, bar close enough, not getting upright too early - so I decided to go for two. They were nice enough that I rechalked and did a third, hard lockout but I don't think I hitched. I didn't drop it either. Very pleased with this one. Joe, on MT, has suggested I start a new buildup for a bench PB just before Christmas. I'm in two minds - his advice is well worth following, BUT 15 weeks is a LONG time, and I wonder if I still need the work with heavy weights as that's where I have form problems. For that matter, I've just twigged there are only 12 Wednesdays before Christmas... | ||
| Rick | | ... | 30-09-2007 @ 18:15 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Sunday 30th September, Sugden Speed bench 20x20, triples with 70, 75, 80, 85, 90, 95, 100, 105, 110, 100, 90, 80, 70. Very short rests - working in with two rugby players on a he goes, I go, he goes, I go basis (so I do two sets to their one) with no breaks until on the way down. Incline Bench 5s with 60, 70, 80, 90, 100. That was that. Good to see Tokar; bit of coaching the rugby boys on squat and dl form (they seemed eager to learn) and off to a movie. | ||
| Rick | | ... | 01-10-2007 @ 21:59 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Monday 1st October, Adlington Squat 20x5x2, 70x5x2, 115x3, 145x3, 155x3, 145x3x2. Quite nice today apart from being piss-weak. Almost fell forward on the last 155 rep due to looking in the mirror. Pillock. Other than that they were rather lovely, just harder than they should be. I need more sleep. Superman rows some x8, more x8, even more x8. Bench discussed with Joe; I shall be starting his plan, with minor modification on the assistance day, from Wednesday. This also means I won't be training at weekends any more, which should help on the getting more rest thing. I left my wristwraps at Sugden yesterday, but luckily Ant found them and I was able to get them from him tonight. What a guy. | ||
| Joni | | ... | 01-10-2007 @ 22:30 |
 left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270660.0 kgs @ 107kgs UnEq | Originally posted by Rick... I left my wristwraps at Sugden yesterday, but luckily Ant found them and I was able to get them from him tonight. What a guy. exellent news! Who knows how many times different sugden boys have rescued lost property there  And thanks again for the lift mate! | ||
| Rick | | ... | 02-10-2007 @ 17:46 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Aye, he correctly reasoned that inzer wraps = you, me, Adam or Jo . I am the king of tired right now. I even have some leg doms. Weird. | ||
| Rick | | ... | 03-10-2007 @ 21:00 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Wednesday 3rd October, Adlington Starting Joe's routine, up in 8s to a max effort set followed by a backoff for 10+. Bench 20x20, 55x8, 70x8, 90x8, 100x8, 107.5x8, 115x8, 100x12. I have lots of lactic acid now. Incline Smith Bench 60x8, 65x8, 70x8, 75x8. Maybe more here. Triceps Pressdown (lbs) 55x8, 65x8, 75x8, 85x8. Power clean 50x3, 60x3, 70x3, 75x3 PB, 80x1 (forgot I'd already done this, cock). Narrow pulldowns 3,4,5 plates all x8. Some DB laterals, and that's that. Well pleased. | ||
| Rick | | ... | 05-10-2007 @ 20:46 |
I am a bench-only guy Member 3, 10035 posts SQ 185, BP 175, DL 235595.0 kgs @ 140kgs UnEq Administrator | Friday 5th October, Adlington Deadlift (in pounds) 135x5x2, 225x3, 300x1, 360x1, 410x1, 460x1, 500 fail. Speed Bench 20x20, 70x3, 75x3, 80x3, 85x3, 90x3, 95x3, 100x3, 105x3, 110x3, 100x3, 90x3, 80x3, 70x3. Superman rows three 8s with increasing weight. The 460 was terrifically easy, the 500 went up nicely but stopped dead about 2" shy of lockout and I could do nothing with it. I don't know if my back's coming up a little too quick. I shall try to watch that, and also to drive through the middle faster so there's momentum at the end. about 420x1x5 next week and 500 properly the week after, then. | ||
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