NEW JOURNAL ..ON THE ROAD TO COMPETITION AND RECOVERING SCIATICA

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royalmarine29		...	25-09-2012 @ 20:37
Member 3641, 729 posts SQ 260, BP 185, DL 270 715.0 kgs @ 114kgs UnEq	Some Good Rehab Exercises There Will add Those Band stretches Tom evening after DL ! Intresting Vid Cheers bud !
royalmarine29		...	27-09-2012 @ 09:53
Member 3641, 729 posts SQ 260, BP 185, DL 270 715.0 kgs @ 114kgs UnEq	Last nights session 26/09/12 Deadlift OH 70 x 10 110 x 6 150 x 6 Belt on, Conv G 170 x 6 180 x 3 190 x 3 200 x 3 210 x 2 220 x 2 Straps on 230 x 1 240 x 1 big hitch on 230 240 Ugly as hell ! Think im going to have to go for the 200 kg for reps at salt ayre comp next week the 3 cats are 200,250,300 for reps was hoping I was going to be good for 250 for 2-3 reps however that 240 was on the very limit and sciatica still recovering so going to play it safe and stick to 200 bit disapointed tbh small steps 4 inch deficit OH & no straps 150 x 6 150 x 6 110 x 6 Loadable DB upright rows 44 x 6 EH 54 x 6 EH 64 X 3 EH Ninja trying to pull chalk only with the coke can handle !! 54 x 6 EH Felt like a long session plenty of recovery between lifts Grip Is feeling strong and happy with the pulling considering I couldnt pull 120 4 months ago Steady prog.
royalmarine29		...	27-09-2012 @ 20:30
Member 3641, 729 posts SQ 260, BP 185, DL 270 715.0 kgs @ 114kgs UnEq	27/09/12 Morning Swimming 1 hr Intence session Hang out !! Evening Strict Press 60 x 6 80 x 6 Push Press 100 x 6 110 x 4 115 x 2 120 x 1 125 x 1 B Neck Press 60 x 6 80 x 6 100 x 6 110 x 2 Loadable DB OH Press 44 x 2 EA 54 x 2 EA 64 x 2 RA 74 X 5 Cleans to shoulder , Was getting some funny looks in the gym tonight doing these.. Not as bad as 1 guy though Who was wearing a Resistance Breathing mask over his face while training Even wearing it during B Press Looked gay as f**k !
Thing		...	27-09-2012 @ 20:51
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	Two solid sessions dude
royalmarine29		...	27-09-2012 @ 20:58
Member 3641, 729 posts SQ 260, BP 185, DL 270 715.0 kgs @ 114kgs UnEq	Thanks Neil You big Pressing Beast !
royalmarine29		...	29-09-2012 @ 14:12
Member 3641, 729 posts SQ 260, BP 185, DL 270 715.0 kgs @ 114kgs UnEq	29/09/12 Warm up for farmers DLOH 110 X 6 150 X 6 Some 30m 60% Sprints to get blood flowing Farmers 130 x 20 130 x 20 140 x 20 Sack Pick ups and load 120 x 6 20 Spin bike Start a little Sharpening Cardio for next Sun Comp Some lower back mobility work
royalmarine29		...	01-10-2012 @ 20:11
Member 3641, 729 posts SQ 260, BP 185, DL 270 715.0 kgs @ 114kgs UnEq	01/10/12 Morning Watt bike Cardio weight drop for Next sun 10km 30 min Stretching Evening Bench 60 x 6 100 x 6 120 x 2 130 x 2 140 x 2 150 x 2 160 x 2 120 x 4 130 x 4 140 x 4 Paused 120 x 4 PB 120 x 4 120 x 4 Incline DB press, Hammer G 50 x 6 50 x 6 40 x 6 Lat Pull Down 70 x 10 80 x 6 90 x 6 100 x 6 Straps on 110 x 6 Leg Press 140 x 10 190 x 10 230 x 10 310 x 10 Blow out ! Leg curl 70 x 10 80 x 6 80 x 6 90 x 6 100 x 6 felt very easy so went for - 125 full stack x 6 Forearms Reverse curls oly bar 20 x 40 20 x 30 20 x 30
Thing		...	01-10-2012 @ 20:27
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	Two solid sessions
royalmarine29		...	02-10-2012 @ 10:00
Member 3641, 729 posts SQ 260, BP 185, DL 270 715.0 kgs @ 114kgs UnEq	Thanks Neil ! looks like you had a good weekend away Doing your Ref bit
Thing		...	02-10-2012 @ 10:01
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	royalmarine29 said:Thanks Neil ! looks like you had a good weekend away Doing your Ref bit i actually enjoy the refereeing now.
royalmarine29		...	02-10-2012 @ 10:02
Member 3641, 729 posts SQ 260, BP 185, DL 270 715.0 kgs @ 114kgs UnEq	02/10/12 Morning 2nd day of 4 day weight drop from 107 - 105 Watt bike 30 min 17km Sauna 20 min with some stretching .
royalmarine29		...	02-10-2012 @ 20:40
Member 3641, 729 posts SQ 260, BP 185, DL 270 715.0 kgs @ 114kgs UnEq	02/10/12 Evening Strict P 60 x 6 80 x 6 Push P Belt on 100 x 6 105 x 4 110 x 2 115 x 2 120 x 1 B Neck P 60 x 6 80 x 6 100 x 6 Power Cleans 60 x 6 100 x 6 110 x 3 120 x 3 DB Hammer G OHP Both arms from floor 40 x 1 40 x 1 40 x 1 40 x 1
royalmarine29		...	04-10-2012 @ 20:41
Member 3641, 729 posts SQ 260, BP 185, DL 270 715.0 kgs @ 114kgs UnEq	Post Edited: 05.10.2012 @ 14:16 PM by royalmarine29 04/10/12 Morning Swimming 1 hr Evening DLOH 70 X 6 110 X 6 150 X 6 Belt on 170 X 6 Conv G 190 x 3 200 x 3 210 x 3 220 x 3 60 Sec timed effort before sunday 200 x 6 SLDL 110 x 6 110 x 6 110 x 6 Fore arms to finish .. Back felt weak from 170 onwards Think I will start a new DL routine after sun . Felt very tired tonight need to try and get more sleep !
royalmarine29		...	05-10-2012 @ 14:21
Member 3641, 729 posts SQ 260, BP 185, DL 270 715.0 kgs @ 114kgs UnEq	05/10/12 Morning , Watt Bike 10 km 30 min stretching lower Back, Glutes, Hams And driving home from work was bloody starving so Mcdonalds Drive through it was Amazing what you can get for £11.00 Very Counter productive to my morning CV Session and will prob be over 105 for Sun Comp
royalmarine29		...	05-10-2012 @ 19:21
Member 3641, 729 posts SQ 260, BP 185, DL 270 715.0 kgs @ 114kgs UnEq	Post Edited: 05.10.2012 @ 19:23 PM by royalmarine29 05/10/12 Farmers Walk Warm up with a few runs 130 x 20 130 x 20 Sack Carry and Load 120 x 10 m 120 x 10 m Keg Carry and load 100 x 5m 110 x 5m Nothing Special just ticking over Bike 10 min Some more stretching . Last session before salt ayre this sunday. Travel down tom hotel has pool sauna etc. Will try and drop a 1.5 kg during the day...

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