Flash A-ah
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| Boar |  | ... | 29-11-2011 @ 15:14 |
 Nothing left in the tank. Member 5, 25592 posts Administrator | a bit of rowing ! good stuff ... 1:45 is a solid split time ..if you can do that 4 times with 2 minutes rest inbetween ...you got yourself a nice little workout ...dont take tips from JT ....he knows nothing about rowing. | ||
| Ben_F | | ... | 29-11-2011 @ 15:18 |
 vegetarian with a big deadlift - who would have thought... Member 340, 13300 posts SQ 315, BP 190, DL 350855.0 kgs @ 110kgs UnEq | Don't forget to give us a shout if you are back in Morecambe mate, can sort a training session (and give you JT's plates!). | ||
| Rodger | | ... | 29-11-2011 @ 16:15 |
 salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Hi danny I remember you from Dragons III mate. Cracking lifts for your weight fella. Morecambe lad eh?! As Ben has said above theres a quite a few of us from Morecambe / lancaster who meet up and train. Awesome 15" dead Pb mate. i did 260kg last sunday also never pulled from this height. doing any more comps next year/ Keep up the good work  | ||
| WILLSAN | | ... | 29-11-2011 @ 16:21 |
 Trump will get another four years Member 126, 16708 posts SQ 160, BP 110, DL 225495.0 kgs @ 75kgs UnEq | Flash said: Hmm, not sure really mate. I feel strong enough now to really give u90 a good go. Ideally I would like to qualify for ESM this year and take it from there and also qualify for the naturals comp. Although if the u80 division were to take off I would feel more comfortable there for the time being. In regards to BSM u80, I think my aims are to podium. What about you mate? Plans etc? Will we see you at the Cauldron anytime soon? main target for next year is qualifying for esm u90. not too bothered about anything else but other than that st.ives u90 in the new year, midlands 105 maybe. just seen theres a u90 in the naturals so might do that if it fits in. would like to come up and train at the cauldron soon but realistically wont be till the new year. lots of family stuff to do from now till then! | ||
| Flash | | ... | 29-11-2011 @ 17:51 |
 King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Cheers for all the kind words lads! Ben_F said:Don't forget to give us a shout if you are back in Morecambe mate, can sort a training session (and give you JT's plates!). Yes mate, all being well I should be up not this weekend but the weekend after to pick up JT's plates, and might be able to sneak in a session as well. Will confim at the beginning of next week. | ||
| Flash | | ... | 29-11-2011 @ 18:02 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Post Edited: 29.11.2011 @ 18:15 PM by Flash Tuesday 29/11Continuing with the de-load which means getting sessions done in just over an hour, but also means they are boring. But my body did need it. 18" deadlift 60kg x6 (2sets) 100kg x6 140kg x6 180kg x20 Thought I would rep out on a weight and see what was there. Didnt expect this much but just went to failue. Never liked pulling from this height coz my lockout is s**te, so really gonna work this lift in my next programme. Speed deficit deadlift stood on 5 i/2" block 100kg x3 (6sets) RDL 100kg x10 (3sets) Bent Over Barbell Row 60kg x12 (3sets) Lat Pulldown 80kg x12 (3sets) Neutral grip Lat Pulldown 60kg x12 (3sets) Standing Bicep Curl 24kg dumbells x10 (3sets) Cable Curls Stack x10 (3sets) Then finished with some more concept 2 rowing. Did 4 sets of 500m with 2 minute rest just like the Boar said and it was a good little workout. Best time of 1.48 today but I put that down to my session being very back heavy today. Gonna look to break 1.40 in the next few weeks. | ||
| bigbadbish | | ... | 29-11-2011 @ 20:00 |
 A World class farmer Member 576, 3429 posts SQ 350, BP 200, DL 400950.0 kgs @ 136kgs UnEq | I've never seen a rabbit humping a rower before....  | ||
| Boar | | ... | 29-11-2011 @ 20:06 |
Nothing left in the tank. Member 5, 25592 posts Administrator | Post Edited: 29.11.2011 @ 20:11 PM by Boar some powerfull rowing there mate .... best i have done is 6 x 500 @ 1:41 ...so going for 1:40 , even over 4 rounds will be a big askgreat looking session flash !! | ||
| Flash | | ... | 02-12-2011 @ 20:20 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Cheers for the kind words Boarski and Bish, your a prick. Still on de-load and getting some good work in. Going to contiune the de-load for one more day tomorrow, but also throwing in a max olympic back squat in, coz I didnt manage it last week. Might also see what I've got at close grip bench, but not sure yet. Anyway, had a couple of days off for rest, but one of those did include a 10 mile walk in the Peak District, so rest was minimal. Friday 2/12 Power clean and Push Press Warmed up with a load of high pulls, hang pulls and hang cleans on 50kg. Then carried on with cleans and push press. 50kg x1 clean, x8 push press 50kg x4 cleans, x8 push press 60kg x8 cleans, x8 push press 70kg x5 cleans, x8 push press 80kg x4 cleans, x6 push press 80kg x1 clean, x6 push press Behind the Neck Push Press 80kg x6 (4sets) 50kg x20 Snatch Press 50kg x8 (3sets) Shrugs 100kg x10 150kg x10 (2sets) 150kg x20 Face Pulls Stack x10 (3sets) Cable Shoulder Raises Stack x10 each arm (3sets) Hammer Front Raises 22kg each hand x6 (3sets) Rear Delt Flys 22kg each hand x8 (3sets) Lateral Raises 18kg each hand x6 (3sets) Then did a core superset that included hanging leg raises x15, hanging knee raises x10, v-sit ups x10 and cruches x10. All these were done on body weight and did 3 sets. Then finished with some box jumps to a 90 cm box. Did 3 sets of 6. Then finished on some concept 2 rowing. Did one work set on 250m and managed to keep a pace of 1:28/500m, then did a work set on 500m and managed a time of 1:43 which I was happy ish with and then just did a casual 1000m row which took 4 minutes. Quite a good way to end a tough session. All done in about 1 1/2 hours so happy days. One moe de-load session then hope to put some good numbers into this journal | ||
| jt | | ... | 02-12-2011 @ 20:44 |
 old age traveller Member 332, 7913 posts | i think describing a 250m row as a work set is the same as looking at a pair of farmers and classing it as a work set! good luck monday | ||
| Flash | | ... | 02-12-2011 @ 20:53 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | jt said:i think describing a 250m row as a work set is the same as looking at a pair of farmers and classing it as a work set! good luck monday Yeah and that is something I do regularly. Cheers for the luck, if all goes well I will pick your plates up for you the following weekend. And won't be at the Cauldron this weekend co Skip is resting for his comp and Hamster is a pussy and doesnt want another ass wooping like last weekend. | ||
| jt | | ... | 02-12-2011 @ 20:58 |
old age traveller Member 332, 7913 posts | you will be missed! i would like to wish skip good luck on his journal but this will have to do get your openers in! | ||
| JH | | ... | 02-12-2011 @ 21:49 |
 Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | Flash said: Yeah and that is something I do regularly. Cheers for the luck, if all goes well I will pick your plates up for you the following weekend. And won't be at the Cauldron this weekend co Skip is resting for his comp and Hamster is a pussy and doesnt want another ass wooping like last weekend. Haha f**k you, you prick am an emerging talent I will beat the old man soon. | ||
| Flash | | ... | 03-12-2011 @ 16:59 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Saturday 3/12 Trained max oly squat and max close grip and then some leg work. Strange split but was a bonus session really. Olympic Back Squat Bar x6 (2sets) 60kg x3 (2sets) 100kg x3 (2sests) 120kg x2 Put Belt on 140kg x2 160kg x1 180kg x1 200kg x1 Will take that as a pb coz my 210 squat was done with a wide stance. Gonna post the video below but I'm still a noob so unsure if it will upload properly. 200kg http://www.youtube.com/watch?v=jR_eYCh9FEo Close Grip Bench Bar x10 60kg x6 100kg x3 120kg x2 130kg x1 140kg x1 PB 150kg x1 PB 155kg x1 PB - was well happy with these coz last time i maxed out I hit 135 so was a 20kg PB. NOt sure whee the extra strength has come from coz I dont train bench as a main exercise. Oh well, video below: 155kg http://www.youtube.com/user/DAshcroftStrongman?feature=mhee#p/... Bit of a grinder but PB is a PB Good Mornings 50kg x10 (3sets) superset with weighted plank, 25kgx1 minute (5sets) Reverse Lunges 50kg x6 each leg (3sets) Bulgarian Split Squats 50kg x6 each leg (3sets) GHR BW x10 Then finished with a set of decline crunches with a 20kg power bag. Fairly strong session and some good PB's. Always good to know you must be doing something right in training. | ||
| Skip | | ... | 04-12-2011 @ 19:24 |
 too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | jt said:i would like to wish skip good luck on his journal but this will have to do Cheers mate, openers were bossed, got a few seconds and thirds too!get your openers in! JH said: Haha! Strong words from you Edward!Haha f**k you, you prick am an emerging talent I will beat the old man soon. Also Flash, great work on the squat and even better on the bench! Both great lifts. | ||
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