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dazzachap | ... | 20-11-2013 @ 09:52 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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 | ||
dazzachap | ... | 31-12-2013 @ 14:46 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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. | ||
dazzachap | ... | 05-01-2014 @ 22:42 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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. | ||
dazzachap | ... | 08-01-2014 @ 10:37 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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. | ||
dazzachap | ... | 10-01-2014 @ 16:08 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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. | ||
ben66 | ... | 11-01-2014 @ 23:28 | |
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Strong benching How do you find the slingshot, I've never used one before, and am getting back into benching again. | ||
dazzachap | ... | 13-01-2014 @ 10:49 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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. | ||
dazzachap | ... | 13-01-2014 @ 11:07 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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. | ||
dazzachap | ... | 15-01-2014 @ 13:19 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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 | ||
dazzachap | ... | 17-01-2014 @ 21:37 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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 | ||
ben66 | ... | 17-01-2014 @ 22:04 | |
Why get fat to look big? Member 1330, 4797 posts SQ 300, BP 200, DL 305805.0 kgs @ 107kgs UnEq | Big deads for a snatch grip deficit! - great work | ||
dazzachap | ... | 20-01-2014 @ 14:59 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 kgs @ 94kgs UnEq | Thanks Ben, That's the last of the deficits for a while, floor and partials now with some speed thrown in. | ||
dazzachap | ... | 22-01-2014 @ 11:35 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 kgs @ 94kgs UnEq | Post Edited: 22.01.2014 @ 12:15 PM by dazzachap Tue 21stWarm 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 | ||
dazzachap | ... | 31-01-2014 @ 19:32 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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. | ||
dazzachap | ... | 15-02-2014 @ 17:51 | |
the ferryman will always need his coin. Member 1085, 408 posts SQ 220, BP 175, DL 285680.0 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. | ||