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Need a spot with those curlz bro?!

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rich_86		...	13-09-2012 @ 21:59
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Pull ups BW x 3 +10kg x 2 +20kg x 1 +30kg x 1 +20kg x 5 Bench 20kg x lots 40kg x 3 60kg x 2 75kg x 1 90kg x 1 80kg x 5 assistance stuff still weak sauce
rich_86		...	15-09-2012 @ 18:34
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Deadlift 60kg x 10 60kg x 5 100kg x 2 130kg x 1 160kg x 1 185kg x 1 145kg x 5 Did some speed sets on front squats, body feels fatigued. Think Iv got back in a bit too quick since op. See how I feel Tuesday.
rich_86		...	05-10-2012 @ 18:00
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Been ill recently so not much worth putting up. Front Squats 20kg x lots 40kg x 5 60kg x 2 70kg x 1 90kg x 1 110kg x 1 90kg x 5
rich_86		...	07-10-2012 @ 18:33
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Deadlift 60kg x 10 60kg x 5 100kg x 3 130kg x 1 160kg x 1 190kg x 1 150kg x 5 Controlled hanging leg raises off the pull up bar are brutal.
rich_86		...	13-10-2012 @ 19:32
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Deadlift 60kg x 10 60kg x 5 100kg x 3 135kg x 1 165kg x 1 195kg x 1 155kg x 5 All went quite nicely. Did some speed work with front squats and played around with clean grip. It's so much comfier than double over arm once you've got the flexibility. Some core work followed by a massive s**tty quality steak from the co op. Also weighed in at only 77.5kg.
rich_86		...	13-10-2012 @ 19:32
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Post Edited: 13.10.2012 @ 19:34 PM by rich_86 Double post.
rich_86		...	18-10-2012 @ 21:36
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Post Edited: 19.10.2012 @ 11:12 AM by rich_86 5K run yesterday, along the beach and rocks into sideways rain. 28 mins ..slow as f**k. My brothers doing a sprint triathlon next year and I want to beat him compete also. Today: Deadlift 60kg x 10 60kg x 5 100kg x 3 125kg x 1 150kg x 1 175kg x 1 200kg x 1 lovely 160kg x 5 Not sure whether to crack on with 5k increase or have a speed session, as that 200 felt relatively easy. Some elbow rehab (curlz) Core work, hanging leg raises - getting better but nowhere near attempting dragonflags. ..I dont just deadlift, my bench has been yo-yo'ing since the op/illness so havent bothered writing it down. Starting powercleans and OH presses soon. Went to do powercleans after front squats the other day but my elbow wasnt having it. Weighed in at 78kg.
rich_86		...	19-10-2012 @ 18:22
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Front Squats 20kg x lots 40kg x 4 40kg x 3 60kg x 3 60kg x 2 70kg x 1 85kg x 1 100kg x 1 115kg x 1 tough 95kg x 5 easier than 115 single Going to start high bar back squats next week, alongside front.
rich_86		...	20-10-2012 @ 16:40
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Bench 20kg x lots 40kg x 3 40kg x 3 60kg x 3 60kg x 3 80kg x 1 100kg x 1 90kg x 4 Seated Machine Bench 20/side x 5 30/side x 3 40/side x 1 45/side x 5 Seated DB Press 20kg x 5 25kg x 5 Tricep Pushdowns 6 plates x 5 7 plates x 4 8 plates x 6 Pull ups Lat pulldown warm up BW x 3 10kg x 1 20kg x 1 25kg x 1 20kg x 5 Curls 17.5kg x 8 Tried some snatches with the bar as no one was around, felt surpisingly good! Ceilings too low to put any plates on tho
rich_86		...	21-10-2012 @ 16:31
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	High Bar Back Squats First time doing back squats in just over a year and first time ever trying high bar. 60kg x 5 x 5 Felt really comfortable. Tried full cleans today. Just messing around with the bar, starting with hang cleans and working down. Tried 40kg a few times. My form is bad. That is all. Gym closes at 1 on a Sunday so didnt have long. Going for a run later, gotta get my fix of dem der cardio endorphins. Weighed in at 78.3kg.
rich_86		...	21-10-2012 @ 17:50
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	4.5k run in 20:30, getting quicker! Meant to be 5K, just forgot the end of my route as I was 100% f**ked.
rich_86		...	23-10-2012 @ 21:24
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Deadlift 60kg x 10 60kg x 5 60kg x 3 100kg x 3 130kg x 1 155kg x 1 180kg x 1 205kg x 1 165kg x 5 These felt ok, wasnt really focussed. Just pulled them up. herp derp Hanging leg raises 3 sets of 5 Curls, almost passed out doing these. Snatches with the bar. Trying to get some sort of form before adding weight. Weighed in at 78.6kg
rich_86		...	24-10-2012 @ 21:45
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Pull ups BW x 5 BW x 2 +10kg x 2 +20kg x 1 +30kg x 1 +25kg x 5 Didnt feel so bad! Bit more there. Front Squats 20kg x lots 40kg x 5 40kg x 3 60kg x 3 70kg x 1 90kg x 1 110kg x 1 100kg x 5 Massive bowl of Chilli x 1 Cant do anything after front squats, my elbow is always done.
rich_86		...	25-10-2012 @ 21:52
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	Post Edited: 25.10.2012 @ 21:52 PM by rich_86 Bench 20kg x 20 20kg x 5 20kg x 5 40kg x 5 40kg x 3 60kg x 1 80kg x 1 100kg x 1 90kg x 5 100 was easy, 90 was hard. Seated DB Press 10kg x 4 20kg x 3 25kg x 5 Seated Machine Press 20/side x 5 30/side x 3 40/side x 1 50/side x 5 Tricep Pushdowns 7 plates x 5 8 plates x 7 Tried some snatches again with the intention of putting some weight on. But my form was wank and I almost fell a few times. Didnt get time to stretch after front squats last night so was a bit tight. Also was drained by the end of the workout, so just sacked it off.
rich_86		...	26-10-2012 @ 16:43
Member 1255, 806 posts SQ 220, BP 135, DL 260 615.0 kgs @ 85kgs UnEq	High Bar Squats 20kg x lots 40kg x 3 40kg x 3 60kg x 2 80kg x 1 100kg x 1 80kg x 5 Snatches with the bar. Pulled my trap. bas***d. Hanging leg raises 3 sets of 5

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