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Flash A-ah

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Flash		Flash A-ah	27-11-2011 @ 15:22
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310 820.0 kgs @ 85kgs UnEq	Hello Sugden my name is Danny Ashcroft, better known as Flash and have been training and competing for just over a year. I'm orgionally from Morecambe but have been living in Loughboough for over 6 years now. My comp history includes Olympic Dragon II, Midlands u90kg, Superstength u80kg (ANTS) and Olymic Dragon III. I have been training with JT and the crew at the container and the cauldron during this time and have finally been bullied in to joining Sugden and logging my training. Hoping to get some good feedback and helpful advice from the beasts of Sugden. I've got a full book full of training but can't be arsed writing it out so am just gonna post the last weeks stuff coz I had a max week at the end of a tough 5 week programme. So here goes .................... Tuesday 22/11 Strict Press Bar x loads 50kg x6 (2 sets) 60kg x5 (2 sets) 70kg x3 75kg x1 80kg x3 82.5kg x3 (2 sets) Barbell 1 motions (working on speed on this coz I felt like s**t) 50kg x4 (4 sets) Strict Press Pin Lockouts 60kg x6 80kg x6 (3 sets) Tate Press (Dumbells) 16kg x8 34kg x6 (3 sets) Standing Straight arm pushdown 20kg x10 35kg x10 40kg x8 Left it there for the day coz I felt like arse and was nearly thowing up after every set. Wednesday 23/11 Front Squat (Clean Grip) bar xloads 60kg x3 (2 sets) 100kg x3 (2 sets) 120kg x1 Put Belt on 140kg x1 150kg x1 160kg xf 160kg x1 PB! So happy with this squat esecially after failing it first time Olympic Back Squat 100kg x3 120kg x2 140kg x2 160kg x1 180kg x1 140kg x5 Plan was to go over 200kg but lack of spotters and fatigue in legs meant I had to call it a day. Good Mornings 80kg x6 (3 sets) Reverse Lunges 60kg x6 each leg (3 sets) Bulgarian Split Squat with barbell 55kg x6 each leg (3 sets) GHR bw x10 bw + 10kg plate x10 (2 sets) Then finished on a core circuit of barbell roll outs, V-sit ups, plank and crunches Thursday 24/11 Power clean Worked up to 90kg for some singles, use these as a speed exercise and a warm up to the rest of the session Push Press 60kg x5 70kg x3 80kg x2 90kg x1 100kg x1 105kg xf 105kg x1 Behind the neck push press 90kg x1 (3 sets) 100kg x1 105kg x1 Snatch Press 60kg x6 65kg x6 (2 sets) Face Pulls Full Stack x15 (3 sets) Hammer front raises 22kg each hand x6 (3 sets) Lateral raises 16kg x6 (3 sets) Then finished with hanging leg raises superset with hanging knee raises Friday 25/11 15" deadlift bar x6 60kg x3 100kg x3 (2 sets) 140kg x3 180kg x2 220kg x1 250kg x1 270kg x1 PB 280kg x1 PB - So hapy with this co never maxed out on this height and really worked hard to finish this pull Defecit deadlift on a 5 1/2" box 60kg x3 100kg x2 140kg x1 180kg x1 210kg x1 PB RDL 100kg x10 (3sets) Bent over barbell row 100kg x10 (3 sets) Lat Pulldown 100kg x6 (3 sets) Narrown grip lat pulldown 85kg x6 95kg x6 (2 sets) Standing abs 30kg x15 (3 sets) Then finished with some gun work and left the gym with a serious back and gun pump and some healthy PB's. Niiiiiice Saturday 26/11 @the Cauldron HTC Was always gonna be a tough session after 2 1/2 hours sleep thanks to my shift at work dagging on but got some work in so all good in the long term Farmers Walk Took 4 trips of 20m with the minging 100kg suitcases that will be used at this years Midlands u105kg. Famers is a huge weakness of mine so really looking to work on these every week. Strict log 47kg x6 (2 sets) 67kg x3 (2 sets) 77kg x1 (2 sets) 87kg x1 - this was a grinder so left it there, my body just wanted bed at this point. Considering I had a PB of 94.5kg on this last week I was annoyed but put it down to fatigue. Stones (No tacky) 80kg to 45 1/2" platform x9 in 75 seconds Inch Replica dumbells 50kg x2 (4 sets) 56kg x1 (3 sets) Then for fun I cleaned the inch which weighs 78kg. After this my bed was defo calling so I called it a day. Hopefully get more sleep and won't train on the friday next events session so I can post some more impressive numbers for all the Sugdener's. So thats my weeks training and will hopefully be able to keep on top of this. Like I said any help, advice or constructive critique would be most appreciated. Oh and any of the guys that train at my place and know how to get the videos of my youtube on to here please help a bother out. Looking at you JT, Skip or JH. Cheers.
pikey_dan		...	27-11-2011 @ 15:26
Dropped a bollock somewhere Member 808, 1241 posts SQ 225, BP 120, DL 250 595.0 kgs @ 98kgs UnEq	About time flash Nice sessions aswell
Boar		...	27-11-2011 @ 15:27
Nothing left in the tank. Member 5, 25589 posts Administrator	great stuff flash !! i have done 3 of those comps with you .... are you in for BSM u80 ? i would presume you will do pretty well ! all the best !
shanejer		...	27-11-2011 @ 15:42
Member 1307, 14110 posts SQ 355, BP 240, DL 370 965.0 kgs @ 102kgs UnEq	Hey mate !! Good training and PBS will follow
Paul_D		...	27-11-2011 @ 15:50
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	Good to see your training mate. Strong stuff.
ursus		...	27-11-2011 @ 15:58
Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300 892.5 kgs @ 158kgs UnEq	Alright Dan nice to see you are no longer just a lurker on the forum ,see you on Saturday mate
JH		...	27-11-2011 @ 16:01
Member 1739, 1266 posts SQ 365, BP 245, DL 332.5 942.5 kgs @ 105kgs Eq	Just copy every thing after the = sign in between the YouTube tags.
MrSmall		...	27-11-2011 @ 16:37
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	welcome mate!
Skip		...	27-11-2011 @ 16:39
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300 702.5 kgs @ 109kgs UnEq	Alright pal! Good work so far. Cracking lift, had EVERYone in the gym looking! Might be handy for you - http://www.sugdenbarbell.co.uk/forum/Idiots-guide-to-embedding... See you Monday
PAGAN		...	27-11-2011 @ 16:48
I took about £4 out of Sooty's bottom Member 685, 8719 posts SQ 225, BP 150, DL 290 665.0 kgs @ 93kgs UnEq	Strong fronties mate
Boar		...	27-11-2011 @ 16:50
Nothing left in the tank. Member 5, 25589 posts Administrator	i was thinking ...i can see the dwarf ...but where is the screaming ...... and then it came .....
vausie		...	27-11-2011 @ 16:58
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290 657.5 kgs @ 94kgs UnEq	very nice deadlift pal very strong
jt		...	27-11-2011 @ 18:19
old age traveller Member 332, 7877 posts	Post Edited: 27.11.2011 @ 18:21 PM by jt flash is alive!
bigbadbish		...	27-11-2011 @ 19:22
A World class farmer Member 576, 3429 posts SQ 350, BP 200, DL 400 950.0 kgs @ 136kgs UnEq	Daniel G-Ashcroft has landed!
Wiegieboard		...	27-11-2011 @ 20:22
as crimson as my last victims underclothing..... Member 899, 11368 posts SQ 180, BP 132.5, DL 190 502.5 kgs @ 118kgs UnEq	You're strong as an ox man! Very impressive!

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