Cymru am byth
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| ursus |  | ... | 12-11-2012 @ 19:33 |
 Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300892.5 kgs @ 158kgs UnEq | great to have you back my friend ! | ||
| richieallen | | ... | 12-11-2012 @ 19:34 |
 Member 1381, 1240 posts SQ 280, BP 165, DL 317.5762.5 kgs @ 105kgs UnEq | cheers jay.. | ||
| richieallen | | ... | 15-11-2012 @ 17:52 |
Member 1381, 1240 posts SQ 280, BP 165, DL 317.5762.5 kgs @ 105kgs UnEq | Post Edited: 15.11.2012 @ 21:02 PM by richieallen first day sqauting in a month or so well heavy ish..lol really happy as did some pattella warm ups and no pain at all...well happy... put my name down for a comp in january at the junction gym to give myself a bit of a target.back sqts. no knee wraps or anything just my knees..lol 60 x 10 100 x 5 140 x 3 160 x 3 180 x 1 190 x 1 170 x 3 150 x 5 push press 60x10 80x2 90x1 100x1 80x6 did these as it was nice to press without cleaning the wieght up..althiugh i do actually feel more powerful and stronger by cleaning. leg press 3 x 10 300kg leg ext not to heavy just to aid the patella stuff really.3 x 15  done... | ||
| richieallen | | ... | 20-11-2012 @ 17:02 |
Member 1381, 1240 posts SQ 280, BP 165, DL 317.5762.5 kgs @ 105kgs UnEq | Post Edited: 20.11.2012 @ 18:31 PM by richieallen a proper start at vanilla gorillas forced entry routine. Really like the look of it. So here goesME pull 16" deadlifts 60x10 100x5 140x3 180x1 220x1 260x1 280x1 290x1 300x1 270x2 (meant to get 3 reps but failed) 240x2 (also meant o get 5 reps but failed) really happy with the 300k deadlift then a circuit, which consisted of.. 5 x BW wide pull ups 10 x 80k pendlay rows 15 x 100k barbell shrugs... 3 sets of this. this circuit f**ked me up as i usually sit down and chill between sets, felt good though.  | ||
| phil1983 | | ... | 21-11-2012 @ 17:12 |
 Member 2271, 337 posts SQ 260, BP 220, DL 290770.0 kgs @ 95kgs UnEq | good couple of sessions mate...strong work with the deadlifts.....should be really competitive welsh 105s next year now.....im thinking of entering agin myself...have done so over the past couple years but had an illness over summer so im not sure ive got enough time 2 build my deadlift & squat strength back up 2 the level id want it 2 be.....trained with ross stone & chris melling & them over past few years.......standard of the 105s has improved crazy in past 2 years even......be good 2 meeet you prop & compete if i can make it back now in time ....if not il help on the day newey;-) | ||
| ursus | | ... | 21-11-2012 @ 17:26 |
Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300892.5 kgs @ 158kgs UnEq | lovely to see you getting stronger pal | ||
| Lewisg | | ... | 21-11-2012 @ 18:06 |
Leeeeeewwissssss !!! Member 1011, 1803 posts SQ 250, BP 170, DL 312.5732.5 kgs @ 95kgs UnEq | Looking good rich, be good to compete with you again bro. | ||
| richieallen | | ... | 22-11-2012 @ 11:51 |
Member 1381, 1240 posts SQ 280, BP 165, DL 317.5762.5 kgs @ 105kgs UnEq | phil1983 said:good couple of sessions mate...strong work with the deadlifts.....should be really competitive welsh 105s next year now.....im thinking of entering agin myself...have done so over the past couple years but had an illness over summer so im not sure ive got enough time 2 build my deadlift & squat strength back up 2 the level id want it 2 be.....trained with ross stone & chris melling & them over past few years.......standard of the 105s has improved crazy in past 2 years even......be good 2 meeet you prop & compete if i can make it back now in time ....if not il help on the day newey;-) cheers bud, sorry to hear about the illness through the summer,hope it wasnt to serious? I became a dad 15 months ago so that has had a dramatic effect on my training. Not complaining as my daughter is amazing.. life sometimes throws curve balls at you bud its how you cope with them that matters...lol thats some deep jedi s**t. All i can do is try my hardest at the 105 next and see what happens..  | ||
| richieallen | | ... | 22-11-2012 @ 11:52 |
Member 1381, 1240 posts SQ 280, BP 165, DL 317.5762.5 kgs @ 105kgs UnEq | ursus said:lovely to see you getting stronger pal cheers jay.... a long journey ahead but its a start bud. | ||
| richieallen | | ... | 22-11-2012 @ 11:54 |
Member 1381, 1240 posts SQ 280, BP 165, DL 317.5762.5 kgs @ 105kgs UnEq | Lewisg said:Looking good rich, be good to compete with you again bro. cheers lewis... my training is going fine its just keeping my wieght down bud... | ||
| richieallen | | ... | 22-11-2012 @ 12:02 |
Member 1381, 1240 posts SQ 280, BP 165, DL 317.5762.5 kgs @ 105kgs UnEq | DE push.. so this to me seems wierd but i aint gonna question the science behind it as it seems to work for most athletes.... im of the school of thought that i should be smashing the wieght 1rm every week... so here goes.. Bench with bands 60k x 2 reps x 10 sets I only have 1 band at the moment so just did speed push press. speed push press 55k x 2 reps x 10 sets push press 80k 5x5 ( i think i could class this as a PB as i dont think i've ever done 5x5 i always seem to either do doubles or singles.) Done... nice to leave the gym and not be f**ked. Also my patella seems to be holding out... thank god for "deep heat".  | ||
| richieallen | | ... | 26-11-2012 @ 11:19 |
Member 1381, 1240 posts SQ 280, BP 165, DL 317.5762.5 kgs @ 105kgs UnEq | RE legs Fronties 100k 5x5 leg press stack 5x5 SLDL (feet together) 170 5x5 best i can do without a sqaut rack.. | ||
| richieallen | | ... | 27-11-2012 @ 14:37 |
Member 1381, 1240 posts SQ 280, BP 165, DL 317.5762.5 kgs @ 105kgs UnEq | events axle ftoh 40k x 10 60k x 3 80k x 1 90k x 1 100k x 1 107.5k x 1 Fail 107.5k x 1 (sweet thats 2.5kg heavier than last week...) patella giving me a bitta trouble at this point. Yoke yoke x 10m run 140k x 10m 220k x 10m 300k x 10m 300k x 10m farmers pick ups... 95k each hand 135k each hand 155k each hand was looking forward to this session all week and happy. knee felt fine on the way home. | ||
| richieallen | | ... | 30-11-2012 @ 20:48 |
Member 1381, 1240 posts SQ 280, BP 165, DL 317.5762.5 kgs @ 105kgs UnEq | Post Edited: 01.12.2012 @ 05:30 AM by richieallen DE pullsdeadlifts with bands 140k x 10 x 2 power cleans 90k 5x5 BW pull ups 5x5 done.. | ||
| richieallen | | ... | 06-12-2012 @ 07:50 |
Member 1381, 1240 posts SQ 280, BP 165, DL 317.5762.5 kgs @ 105kgs UnEq | reps push push press 85k 5x5 (pb cos never attempted) strict press 65k 5x5 (pb cos never attempted bench press 100k 5x5 struggled..this felt heavy..doh cable overhead lockouts. | ||
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