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dazzachapIcon...20-11-2013 @ 09:52 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
Last nights shennanigans,

Warm up on rower, fair bit of back stretching and foam rolling.

6" Deficit deads 90 x 5 x 2, 120 x 5 x 1, 140 x 5 x 1,
Standard deads, 160 x 5 x 1, 180 x 5 x 1, 200 x 3 x 1, 230 x 3 x 1, 250 x 2.
Left my oly Shoes on all sets instead of bare footing it on the heavier last couple as i usually do, so happy with 250 at this stage.

Leg machine iso stuff, Ext, curl, abb, add,
Light leg press to stretch out lower back with full ROM.

abs, pull ups
dazzachapIcon...31-12-2013 @ 14:46 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
from last night

Flat Bench

warmed up and stretched out Dumbell flys,

bar 10 x 3, 40 x 8, 60 x 8, 80 x 8, 100 x 5, 120 x 5, 140 x 3 last one paused.
150 x 1 paused, 155 x 1 paused, 160 F, 140 X 5, 120 X 12, 100 X 19.

FRONT SQUAT

wrist stretching + alot
Bar x sit in bottom for 30 sec x 2, 40 x sit in bottom for 30 sec concentrate on weight on heel with upright torso.
60 x 5 last one approx 10n sec pause, 80 x 3, 100 x 3, loose knee wrap open patella with compression on back of knee for bakers cysy.120 x 3, 140 x 3, 160 x 2, 140 x 5,

Back squat loose wrap as above.

120 x 5, 140 x 5, 160 x 9, 140 x 15.

close grip snatch, squat to bottom each one.

60 x 5 x 2

OH press strict

60 x 18

Pull ups 3 x 10 wide, medium, narrow grip.

some core stuff to finish.
dazzachapIcon...05-01-2014 @ 22:42 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
Warm up 10 min rowing machine. Slowly accelerated last min and a half down to 1.09 low pull

Snatch bar x many
Worked up to 70 in 10k jumps all s**t,

Power cleans

70 x 5, 80 x 5, 90 x 5

Hang clean to push press

90 x 5, 80 x 5,

Hang clean & press one motion

70 x 5 , 60 x 10

Core work and stretch out.
dazzachapIcon...08-01-2014 @ 10:37 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
from last night.

Warm up rower and 20 min stretch

Deficit deads 6" hook grip lifting shoes neoprene back support

Bar x lots, 40 x 5, 70x5, 100x3, 140x3, 170x1,200x1

From floor hook

220x3, 240x2,

shoes off velcro belt on

260x1x1 second one not pretty

240 x 5 with straps

220 x 12 with straps

Leg press

40 k jumps up to 300 hands on handles,

340,380,420 hands on chest for assisted push off of bottom.

core stuff

Dips BW, 20,30,50,44,30

Core stuff.
dazzachapIcon...10-01-2014 @ 16:08 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
from last night.

usual warm up and stretch

flat bench
2x 20 x bar, 40x10, 70x10,90x6,110x6,130x5 last paused, 140x3 last paused
150x1 paused,155x1 paused, 157.5 paused, 150 x 3, 140 x 5,

Slingshot 130 x 15, 140x10, 160x6

Standing shoulder press

60x10x2, 70x7x1, 80x5x3,

Behind the neck jerk no pause.

70x10, 80x10, 90x10x2

hanging leg raises, core, stretch.
ben66Icon...11-01-2014 @ 23:28 
Avatar
Why get fat to look big?
Member 1330, 4797 posts
SQ 300, BP 200, DL 305
805.0 kgs @ 107kgs UnEq
Strong benching Happy How do you find the slingshot, I've never used one before, and am getting back into benching again.
dazzachapIcon...13-01-2014 @ 10:49 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
Hi Ben,

Thanks

I still haven't used it enough to see what the carry over is,but the xtra reps wont do any harm,
Next time im down you can have a try, I need to get some reps with the offset bar they have down at results to help me through my sticking point off the chest.
dazzachapIcon...13-01-2014 @ 11:07 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
From Sun

Warm up rower 10 mins,

Stretch 20 mins, cant seem to get my knees warmed up.

Front squats/ back squats with 40 kg, x5 x3 sets each sit in hole last rep of each for 20 odd seconds.
60x 3 Front sq, 60 x 5 back sq sit at botton last rep each set and try to stretch my self into a good position.
as above with 80,100,120.
Knee wraps on light wrap so I can still bend my leg easily while standing.
140 x3 front, 140 x 5 back, 160 x1 front, 160 x 3 back, 170 x 1 front, 170x3 back, 180 x 2x 2 back, 160 x 6 back.
leg stretches.

Nothing felt good today knees wise.
dazzachapIcon...15-01-2014 @ 13:19 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
from last night

Warm up on rower 20 mins, 40 min stretch

Cleans

50 x a few sets, 70 x 5 jerk last one and slow o-head squat to bottom, 80 x 5 as above, 90 x 3 as above, 100 x 3 x 3.
Power clean 100 x 5 x 2
Front squats 100 x 10, 120 x 10, 130 x 8

Incline bench

warm up with flys, 50 x 10, 70 x10, 80x8, 100x8, 110x8, 120x5

Flat Dumbell flys 34 x 10, 40x10, 45x10x3

Dips, fast reps, 10, 20,30,40x2,

Plyo jumps

Stretch
dazzachapIcon...17-01-2014 @ 21:37 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
15 min on rower , 30 min on mat stretching

6" deficit deads, snatch grip hook

60 x5 slowly lower back to ground couple of second pause at bottom
80x3 as above
110 x3 as above
130x2 as above
Straps
150x1 as above
180x1
200x1as above
From floor
220x1 slow lower
240x1 did not feel comfortable
Belt on
240x1 form gone completely should have dumped, got lucky tonight.
Ab core stuff and played around on the monkey bar frame

Stretch
ben66Icon...17-01-2014 @ 22:04 
Avatar
Why get fat to look big?
Member 1330, 4797 posts
SQ 300, BP 200, DL 305
805.0 kgs @ 107kgs UnEq
Big deads for a snatch grip deficit! - great work Happy
dazzachapIcon...20-01-2014 @ 14:59 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
Thanks Ben,

That's the last of the deficits for a while, floor and partials now with some speed thrown in.
dazzachapIcon...22-01-2014 @ 11:35 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
Post Edited: 22.01.2014 @ 12:15 PM by dazzachap
Tue 21st

Warm up and stretch 45mins

Hang power clean 50x5x5, 70x5x2, 90x4, 100x3
power clean 100x3, 105x3, 110x3,115x2x2
clean100x2,110x2,115x2
3 hang powercleans &1 hangclean per set concentrate on speed under the bar on clean
80x1, 90x1,95x1,100x1

Front squat

110,130,140, 160x1x3

Flat bench

worked up to 120x5,slight shoulder issue, leave it for today.

Light stretch 15mins
dazzachapIcon...31-01-2014 @ 19:32 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
Last fri

Squats as much as I can remember all no belt
Much stretching
Bar x many, 40x10x2, 60x8, 80x8,100x8,120x5, 140x3, sleeves on 160x3, 180x4, 190x3, 200x2, 170x5
Front squat
120x8, 100x10x2

Thu 30th

Military press
Bar x many x many, 40x20, 60 x10, 80 x5x3

Flat bench

40 x10, 60x10, 80x10, 100x10, 120x8, 130x6, shoulder pec insertion issue still there at this weight
Narrower grip 110x18, 100x20, narrow grip 100x15, 100x13 failure

Core stuff stretch.
dazzachapIcon...15-02-2014 @ 17:51 
the ferryman will always need his coin.
Member 1085, 408 posts
SQ 220, BP 175, DL 285
680.0 kgs @ 94kgs UnEq
5 days post knee surgery. Beach weights for next wee while.

Light stretching.

Paused bench flat back, 0 legs, up to 150, failed 155. 150 x 3 t&g
Dead stops from bottom up to 145 x 1+ 3 t&g x3,

Pull-ups, dips, guns and other odds and sods.

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