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little_aIconGot me head round the iron15-01-2016 @ 20:40 
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still a devious weightlifting bastard
Member 43, 14200 posts
Power clean
EMOM 100 x 10
110 x 1
120 x 1

Back sqt
40 3
80 3
120 3
160 3

Paused front sqt
40
40
40
80
120
130

Press
40 5
60 5
75 5

DL
70 5
110 5
150 5

Bag
10 x 2 min rounds

Sweating. Work to be done. In some places more than others.
BoarIcon...15-01-2016 @ 20:44 
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I can't believe you've done this.
Member 5, 24219 posts
Administrator
you are still strong as hell !!! imaging that jab !!?
little_aIcon...16-01-2016 @ 10:37 
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still a devious weightlifting bastard
Member 43, 14200 posts
lol. Thanks Jon.

Park run #14 and my last one as a 45YO. -3.5C apparently which I'd believe as there were not soggy bits of ground and the course was moved 2 yards left or right to avoid running on the paths, which were like glass. Early indications, and my garmin upload would lead me to believe that this is my fastest 5k ever. Probably a PB and maybe even the first of my 2016 goalz has gone. It felt hard in places that don't normally, but I'm hoping there's a good reason for that. Got to wait till I get my official PR time before I get giddy. My running may have turned a corner.
BoarIcon...16-01-2016 @ 11:44 
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I can't believe you've done this.
Member 5, 24219 posts
Administrator
there are definite corners to be turned with running ....when you start you think certain times aren't ever gonna happen .... like ..... EVER


then they happen ....god damn training is working dude !
little_aIcon...16-01-2016 @ 15:37 
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still a devious weightlifting bastard
Member 43, 14200 posts
29.50

http://duncansensei.com/dir/wp-content/uploads/2015/01/japanes...
SteveIcon...16-01-2016 @ 15:45 
nothing to hide, please follow my life on webcam
Member 255, 3732 posts
Well done - good run. Need a tougher target now!!
ChrisMcCarthyIcon...16-01-2016 @ 15:57 
Lost his pen, then found his pen. #phew
Member 4899, 2858 posts
Nice.

Now, adjust your target to 29:00... Happy
BoarIconback of the net16-01-2016 @ 16:09 
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I can't believe you've done this.
Member 5, 24219 posts
Administrator
well done Andy


top effort and goal scored !!
little_aIcon...16-01-2016 @ 17:09 
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still a devious weightlifting bastard
Member 43, 14200 posts
Thanks lads. Got to try and get it a bit consistent now and progress through to the hour 10k. It's a bit of a good feeling this PB lark.
WiganIcon...16-01-2016 @ 21:15 
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a cynical old scrote
Member 68, 6363 posts
SQ 255, BP 132.5, DL 250
637.5 kgs @ 110kgs UnEq
Smashed it!!!! Well done A! Grin
FatpeteIcon...16-01-2016 @ 21:25 
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Hyper obese Pete
Member 70, 14389 posts
SQ 322.5, BP 205, DL 300
827.5 kgs @ 133kgs Eq
little_a said:29.50


Bravo. Well done that man
b15ape1Icon...16-01-2016 @ 21:33 
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British bum sex champ
Member 450, 1565 posts
SQ 315, BP 212.5, DL 290
817.5 kgs @ 142kgs Eq
little_a said:29.50

http://duncansensei.com/dir/wp-content/uploads/2015/01/japanes...

With been a none running lazy c**t this means nothing to me like sumo deadlifts do to you...

...all the same bloody well done oh devious one!!
SteveIcon...16-01-2016 @ 21:49 
nothing to hide, please follow my life on webcam
Member 255, 3732 posts
little_a said:Thanks lads. Got to try and get it a bit consistent now and progress through to the hour 10k. It's a bit of a good feeling this PB lark.


I think your dead right with trying to get the consistency - I struggled for ages to get under 1hr for 10k trying to run faster all the time. When I gave up and just ran more, but slower suddenly I was easily able to do it.
little_aIcon...18-01-2016 @ 19:04 
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still a devious weightlifting bastard
Member 43, 14200 posts
Jerk
EMOM
110 x 10
120 x 1

Press
40 x 5
60 x 5
80 x 3,3
70 x 3
little_aIcon...18-01-2016 @ 20:39 
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still a devious weightlifting bastard
Member 43, 14200 posts
8k plod. Slow, steady and with an inner smile.

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