Need a spot with those curlz bro?!
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| rich_86 |  | ... | 19-11-2012 @ 21:36 |
 Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | High Bar Squats 20kg x lots 40kg x 5 60kg x 5 60kg x 5 80kg x 3 100kg x 1 115kg x 1 125kg x 1 135kg x 1 115kg x 5 115kg x 5 Curlz 15kg x 12 15kg x 11 Military Press bar x 10 bar x 10 bar x 10 just to wake my traps up and actually start some sort of overhead Weighed in at 79kg | ||
| rich_86 | | ... | 20-11-2012 @ 22:44 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Pull Ups BW x 3 BW x 3 BW x 3 +5kg x 3 +15kg x 1 +25kg x 1 +35kg x 1 +30kg x 5 hard work, last rep came up really slowly. Normally when this happens you dont get the rep, but I just about managed it this time. GREAT SUCCESS. Was going to deadlift, however I have the slightest twinge in my lower back. So it was either light deads or cleans. Cleans bar 40kg 60kg x about 20 Form was wank. Trying to get under the bar as quickly as I can and it's not really happening. Dropped it back to: bar x 20ish 30kg x 20ish form was getting slightly better, think this is the perfect weight to mess around with atm. I found this video an eye opener with regards to how quickly the top guys get underneath the bar: Obviously this isnt massively relevant as Im just pissing round with 30kg  | ||
| rich_86 | | ... | 21-11-2012 @ 21:57 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Front Squats 40kg x 5 60kg x 5 60kg x 5 80kg x 3 95kg x 1 Went for a piss and some jabroni's robbed the squat rack. One awkward conversation later and I had it back. I was probably in the wrong. 105kg x 1 115kg x 1 125kg x f longest rep of my life. nice static workout at my sticking point for about 5 seconds. 100kg x 5 Lots of core work Military Press 20kg x 10 x lots of sets 30kg x 10 x lots of sets Tri's and Bi's for the pump. Im coming in the gym etc. Weighed in at 78.8kg | ||
| rich_86 | | ... | 23-11-2012 @ 16:43 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Bench 20kg 40kg x 5 40kg x 5 60kg x 5 70kg x 3 80kg x 1 90kg x 1 100kg x 1 finally felt kind of easy and quick 90kg x 5 90kg x 5 controlled my breathing much better and this was actually easier than the first set 65kg x 15 Wow, actually had a decent bench session. Did about 30 snatches with the bar, form feels like its getting better. weighed in at 78.5kg | ||
| rich_86 | | ... | 24-11-2012 @ 17:09 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | High Bar Squats 20kg 40kg x 5 60kg x 5 60kg x 5 80kg x 3 100kg x 1 110kg x 1 120kg x 1 130kg x 1 140kg x 1 120kg x 5 120kg x 5 Weighed in at 78.3kg. | ||
| rich_86 | | ... | 25-11-2012 @ 14:01 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Deadlift 60kg x 10 60kg x 5 100kg x 5 130kg x 3 160kg x 1 190kg x 1 220kg x 1 Been a while. Bit more there. 180kg x 5 | ||
| rich_86 | | ... | 26-11-2012 @ 22:47 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Front Squats bar 40kg x 5 60kg x 3 60kg x 3 60kg x 3 65kg x 3 65kg x 3 65kg x 3 65kg x 3 65kg x 3 65kg x 3 Pull Ups Lat pulldown warmup BW x 5 BW x 5 Ouch. Lats are sore from deadlift yesterday. I obviously knew deadlifts work your lats, but they are ruined! +10kg x 1 +20kg x 1 +30kg x 1 +15kg x 6 +15kg x 6 hard work. Lats now destroyed. Push Press bar x a lot (military press) 30kg x 5 30kg x 5 30kg x 5 w/10 second pause at top of last rep 40kg x 5 w/10 second pause at top of last rep 40kg x 5 w/10 second pause at top of last rep Core work. Shepards pie. Weighed in at 78.7kg. | ||
| rich_86 | | ... | 28-11-2012 @ 22:40 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Hang Cleans 20kg x lots 30kg x 5 40kg x 5 50kg x 5 Full Cleans 60kg x 3 60kg x 3 70kg x 1 80kg x 1 Bench 20kg 40kg x 5 40kg x 5 60kg x 3 60kg x 3 70kg x 2 80kg x 1 90kg x 1 100kg x 1 95kg x 2 nearly 3. Too knackered for this. Some curls for my tendons of iron. Feeling a bit lost with regards to lifting at the moment. In hindsight not really sure what the point was in going heavier with cleans. I had the idea of finding a rough max so I can work around 50% to work on my form. But after 80KG I just kind of f**ked it off. Not sure how much longer I can stand this gym. Old crazy eccentric dude was explaining to me his idea about creating a 'MOLESTA TRON', a machine to simulate getting molested. The music was shocking tonight also, there was me and one other guy downstairs with some stupidly loud trance "IM THE DJ SO f**k YOU, IM THE DJ SUCK MY COCK". Really awesome lyrics there. I'd much rather train in silence. | ||
| rich_86 | | ... | 29-11-2012 @ 21:51 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | High Bar Squats 20kg left knee feels like s**te. Maybe just the cold? 40kg x 5 40kg x 5 60kg x 3 60kg x 3 70kg x 3 70kg x 3 70kg x 3 70kg x 3 warmed up now, knee felt fine. 70kg x 3 70kg x 3 70kg x 3 70kg x 3 Core work DB overhead tricep extensions 20kg x 10 20kg x 10 25kg x 10 Some HIIT on the bike | ||
| rich_86 | | ... | 30-11-2012 @ 18:00 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Snatches 20kg x 60 (12 sets of 5) My form is ok I think.. Need a better phone to video and check. Curlz Steak burger | ||
| vausie | | ... | 30-11-2012 @ 18:45 |
 in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | nice journal mate thats a mighty deadlift you have there | ||
| rich_86 | | ... | 30-11-2012 @ 18:49 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Thanks mate. My form went to s**t a bit on that 220! | ||
| rich_86 | | ... | 01-12-2012 @ 17:15 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Deadlift 60kg x 10 60kg x 5 100kg x 5 Was going to do a speed session, but felt good so cracked on 140kg x 2 165kg x 1 195kg x 1 225kg x 1 185kg x 5 Core work - elbows to knees Weighed in at 78.4kg Another steak burger. Upper back has felt stiff for a few weeks. I think my lower back is feeling this as it has to compensate. A sports massage would be good right now. | ||
| rich_86 | | ... | 03-12-2012 @ 22:24 |
Member 1255, 806 posts SQ 220, BP 135, DL 260615.0 kgs @ 85kgs UnEq | Front Squats 20kg 40kg x 5 40kg x 5 60kg x 3 60kg x 3 70kg x 2 90kg x 1 100kg x 1 110kg x 1 these last 3 sets felt really strong 120kg x 1 110kg x 5 110kg x 5 Iphone 3 videos are s**t: Core Work Military Press bar 30kg x 5 40kg x 5 50kg x 5 w/10 second hold at top of last rep tried again but something didnt feel right so sacked it off. | ||
| shanejer | | ... | 03-12-2012 @ 22:47 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | Strong | ||
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