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Becoming the G.O.A.T

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FazcIcon...10-02-2012 @ 15:55 
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Sports an extremely muscular arse.
Member 38, 7411 posts
SQ 230, BP 170, DL 260
660.0 kgs @ 93kgs UnEq
Can you PM me as well, interested in having a look Happy
robpalmer1Icon...10-02-2012 @ 16:10 
Am I elite?
Member 1674, 306 posts
SQ 350, BP 250, DL 305
905.0 kgs @ 93kgs Eq
Mega Training update!

Last Friday
Military Press 3x5@ 80kg
Good mornings 3x6 @ 170kg
45 Row 3x5
Speed Bench 5x3 @ 120kg
SL Leg Press 3x5@ 200,225,250kg
Face Pulls 3x10
ECC Tricep Work

Monday 6th Feb
Low Box Squat x 1 @ 200,230 (joint pb)
Speed Squats 3x3@ 150kg
Mid Shin Deadlift x 1 @ 220,270,290
Bench Press x2 @ 175

Tuesday 7th Feb
Bench Press 2x5 @ 165
High Bar Squats 3x5@140kg
Deficit Trap Bar Deadlift 1x5@235 (Seriously on the limit)
SA Pulldowns 2x6
CG Pulldowns 1x5
DB Shoulder Press 2x5 @ 40kg bells
Face Pulls 3x10
ECC Tricep Work

Thursday 9th Feb
Bench Press 1x2 @ 180kg
Speed Bench 3x3 @ 130kg paused
Low Box Squat against double green bands (60kg @ top)
x1@ 170(230kg), 205 (265kg)
Sumo Deadlift belt only
x1 @ 220,250
x2 @ 280 (pb for a double)
Speed Pulls
2x3 @ 220
3x3 @ 170
robpalmer1Icon...12-02-2012 @ 19:09 
Am I elite?
Member 1674, 306 posts
SQ 350, BP 250, DL 305
905.0 kgs @ 93kgs Eq
Friday 10th Feb
Bench Press + Chains (20kg @ top)
3x4@150 (170)
Goodmornings 2x5@ 180kg
Military Press 2x5@82.5
45 Row 3x5 Paused
SL Leg Press 2x5@ 225 + 250
Face Pulls 3x10
SA Eccentric Tricep Work 3x5 EA

(Seriously hard workout the day before really took it out of me, heavy week coming up, hopefully keep getting some more pb's)
robpalmer1Icon...12-02-2012 @ 19:17 
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Member 1674, 306 posts
SQ 350, BP 250, DL 305
905.0 kgs @ 93kgs Eq
Today
Low Box Squat x1 @ 200,232.5 (pb)
Speed Squat with 2's Pause on Box 3x3@ 150kg

Mid Shin Rack Pull x1 @ 220,270,300 (Most I have done on this, hopefully will carry over for thursdays deadlift session)

That was that, bench on tuesday, gonna try 187.5 x 2, desperate to go over 200 this year.
robpalmer1Icon...12-02-2012 @ 19:17 
Am I elite?
Member 1674, 306 posts
SQ 350, BP 250, DL 305
905.0 kgs @ 93kgs Eq
Fazc said:Can you PM me as well, interested in having a look Happy



Will do mate, just have to find a minute to get it down.
robpalmer1Icon...13-02-2012 @ 21:04 
Am I elite?
Member 1674, 306 posts
SQ 350, BP 250, DL 305
905.0 kgs @ 93kgs Eq
garroldIcon...14-02-2012 @ 11:14 
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Member 746, 731 posts
SQ 180, BP 120, DL 222.5
522.5 kgs @ 74kgs UnEq
Quality training Rob. Very solid.
SkipIcon...14-02-2012 @ 13:50 
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too large
Member 2411, 824 posts
SQ 240, BP 162.5, DL 300
702.5 kgs @ 109kgs UnEq
Good stuff mate!
LuuuuuukeyIcon...14-02-2012 @ 19:25 
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Hill sprints are fun!
Member 731, 3261 posts
SQ 200, BP 127.5, DL 232.5
560.0 kgs @ 80kgs UnEq
Some lovely looking pulls in there Rob. Happy
IainKendrickIcon...14-02-2012 @ 19:51 
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some nice relaxing jazz.
Member 77, 12728 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Good luck Rob.
robpalmer1Icon...18-02-2012 @ 14:22 
Am I elite?
Member 1674, 306 posts
SQ 350, BP 250, DL 305
905.0 kgs @ 93kgs Eq
Tuesday 14th Feb
Bench Press
The plan was to go for a double at 187.5kg which would tie my best double on the bench.
But as soon as the warmup started I knew it would be a struggle, I was ridiculously sore for some reason!!
187.5kg x 1 missed the second but it wasn't a million miles away.
Drop Back Set
170 x 4

130 3x3

16th Feb
Equipped Deadlift
x1 @ 220kg,270kg
x2 @ 300kg pb

Speed Work
220 3x3
No Suit no Belt
170 3x3

Friday 17th February
Bench Press
170 x 1
187.5kg x 2 (Got it!)

Bench Press + Chains
150 x 5

DB Shoulder Press
x3 @ 42kg Bells (Was holding my breath and nearly flaked out! Think I may have had another 1 or 2 in there)

End of the heavy week and notched up a few pb's and equal pb's, hopefully it is the start of a good year!!
Paul_DIcon...18-02-2012 @ 14:27 
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Hey mate, my name is Paul Dudley
Member 632, 3625 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq
Are you starting to look more like a goat yet?

Or still fairly un-goat like?
robpalmer1Icon...18-02-2012 @ 16:33 
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Member 1674, 306 posts
SQ 350, BP 250, DL 305
905.0 kgs @ 93kgs Eq
Pretty much look like a dwarf! But my legs are becoming goat-like hence the trousers when training!
robpalmer1Icon...28-02-2012 @ 09:28 
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Member 1674, 306 posts
SQ 350, BP 250, DL 305
905.0 kgs @ 93kgs Eq
Just finished the deload week with nothing really of note in it! Just some reps.

Monday 27th Feb

Equipped Reverse band squats (greens) x1 @ 320,370 (Walk out was horrendous, squat was good but a little high. The whole purpose of this is to overload the walkout, setup and top half of the lift. Need to get this up to 400+ to get a decent carryover)

Speed Squats Paused 3x3 @ 150kg

Mid-shin Partial Deadlift (1 inch lower than preious wave) x1 @ 270,280

Bench Press x 2 @ 182.5

no a lot of volume but i'm knackered!
robpalmer1Icon...07-03-2012 @ 20:20 
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Member 1674, 306 posts
SQ 350, BP 250, DL 305
905.0 kgs @ 93kgs Eq
Not been on for a while, had a busy couple of weeks!
last heavy couple of heavy sessions

Low Box Squat 225 x 1
Sumo Deadlift x 2 @ 275
Loose Shirt Lockouts x1 @ 235

Reverse Band Equipped Squats x 1 @ 290 (thought I was going to explode)
Mid Shin Rackpull x 1 @ 285
Bench Press x 1 @ 185 (failed second rep)

Done some accessory days as well but nothing amazing

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