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Pre-season training

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big49ersfan		Pre-season training	24-02-2007 @ 00:09
The longest serving member without a tagline Member 41, 395 posts SQ 255, BP 165, DL 267.5 687.5 kgs @ 103kgs UnEq	Post Edited: 24.02.2007 @ 01:24 AM k i have decided to keep a log on here never kept one before ut think it would be useful here is what i am thinking for my next 8 weeks of training 2 x steady state sesions, 1 x interval ses/ 5 a side footy, 1 me upper, 1 me lower body, 1 full body workout, 1 power endurance sesion tues- max upper bench press (need help with periodisation i think but along the lines of a predicted 1rpm of 150kg, w1= 5x5@80, w2= 4x5@ 82.5%, w3= 4x4@ 85%, w4= 3x4@ 87.5%, w5= 4x3@90%, w6= 3x3@92.5%, w7= 3x2@95% w8 max out (well along those lines up to a single in 8 week) accessory- 2-3 sets of paused bench weighted chins 3x5 bent rows ss upper back 3x8, 3x12 curls wed- max lower going to follow olly's deadlift routine but a) deads b) rep lunges c) platform pulls/ rack pulls d) obliques ss crunches fri- am- LSR pm- full body plyometrics i.e. box jumps, broad jumps, vertical jumps, 8 x 1-2 cleans 5 x 2 good mornings 3x5 push press 3x5 sun- am- LSR pm-power endurance mon- 5 a side footy/ intervals so saturday and thursday are off, ME are near enough defranco sessions. friday will be working on weaknesses anddoing some explosive movements which need help i lack spped. may change the days around if not recovered from wednesday session by friday saturday this week i am trianing with my bro doing some strongman stuff first time should be fun
big49ersfan		...	24-02-2007 @ 17:03
The longest serving member without a tagline Member 41, 395 posts SQ 255, BP 165, DL 267.5 687.5 kgs @ 103kgs UnEq	odd training session bd swings 3x4x34kg farmers walks 3x40yardsx60kg per side im estimating tyre flips (400lbs tyre suposedly) 2x2 flips this is horrible was raining so went inside how girlie speed bench 5x3x80kg narrow bench 3x4x112.5 push downs 3x8x30 lat pulls 3x8x80 face pulls, rotator cuff work went home
Rob		...	24-02-2007 @ 17:27
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	Good luck with the log, Craig. 10kg on your bench in 8 weeks is pretty optimistic. Personally I would base it off 145.
Joni		...	24-02-2007 @ 18:14
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	hey nice one for starting a log mate! Is the tyre and farmers thing at your clubs training ground?
big49ersfan		...	25-02-2007 @ 00:26
The longest serving member without a tagline Member 41, 395 posts SQ 255, BP 165, DL 267.5 687.5 kgs @ 103kgs UnEq	went down to a gym in wembley gensis gym they have stones, farmers, 2 tyres a 400lbs and 500lbs one supposedly both very heavy. you and oli inspired me to be fair!! i think your right rob i will base it off of 145 not 150 that is more sensible.
Rob		...	25-02-2007 @ 12:39
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205 497.5 kgs @ 107kgs UnEq Administrator	I think that is the home of the infamous Bulldog and others.
big49ersfan		...	25-02-2007 @ 12:48
The longest serving member without a tagline Member 41, 395 posts SQ 255, BP 165, DL 267.5 687.5 kgs @ 103kgs UnEq	that is the one had a chat with him nice bloke decent gym was ther and about 10 blokes were all in bench shirts benches was a bit of a site to see
Cuddles		...	25-02-2007 @ 16:53
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	Sounds good! Good luck with your goals mate.
big49ersfan		...	26-02-2007 @ 16:12
The longest serving member without a tagline Member 41, 395 posts SQ 255, BP 165, DL 267.5 687.5 kgs @ 103kgs UnEq	my traps had never been so sore from after those bloody farmers... tis good tho
big49ersfan		...	27-02-2007 @ 22:58
The longest serving member without a tagline Member 41, 395 posts SQ 255, BP 165, DL 267.5 687.5 kgs @ 103kgs UnEq	monday 40mins of 5 a side footy i go for the fitness and it helps with my lack of agility to things needing work
big49ersfan		...	27-02-2007 @ 23:00
The longest serving member without a tagline Member 41, 395 posts SQ 255, BP 165, DL 267.5 687.5 kgs @ 103kgs UnEq	Bench 95x5 110x5 120x4x3 120x3 push press 65x6 75x1 80x3x3 i got a bolockin off of olly here for my s**t form this explains my s**t numbers here- change of technique once it is sorted should be good to go chest supported row ss reverse flys 91x8x3 ss 35x12x3 curls 14x8x3
Cuddles		...	28-02-2007 @ 14:36
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	Lol, just a few friendly bits of advice, no bollocking! Anyways here are a few things that I whored from elsewhere: 'The initial downward movement for the FS and the jerk ARE different. The FS starts with the hips breaking back. That's the WORST thing to do for the jerk. In the jerk, the knees move forward on the dip, which would be a no-no for the FS. Starting the dip with the knees moving forward limits the depth, but that's okay because not much depth is needed. It also keeps the bar movement more vertical, with the hips staying under the bar instead of moving behind the bar. If the hips get behind the bar during the dip, the bar will be pushed forward on the drive.' http://crossfitsedona.com/Images/JerkDip.jpg
big49ersfan		...	01-03-2007 @ 14:45
The longest serving member without a tagline Member 41, 395 posts SQ 255, BP 165, DL 267.5 687.5 kgs @ 103kgs UnEq	wednesday deadlifts 60x5 100x5 140x5 180x2x5 rack pulls 160x3 170x2 180x1 190x1 200x1 abs swiss ball crunches ss side bends 25x8x3 ss 22.5x8x3
big49ersfan		...	01-03-2007 @ 22:33
The longest serving member without a tagline Member 41, 395 posts SQ 255, BP 165, DL 267.5 687.5 kgs @ 103kgs UnEq	Post Edited: 01.03.2007 @ 22:34 PM thursday cv/ curls and cuff 6 x 500meter rows i was ruinned after these fastest was 1.50/ 500 slowest was 2.05/ 500 curls ez curl 36x4, 36x6, 36x8, 36x6, 36x4 hammer curls 17.5x4, 17.5x6, 17.5x8, 17.5x6, 17.5x4 conc curls 21x8x4 cuff 0 degree external rotation 7.5x12x4 0 degree internal rotation 7.5x12x4
big49ersfan		...	03-03-2007 @ 14:00
The longest serving member without a tagline Member 41, 395 posts SQ 255, BP 165, DL 267.5 687.5 kgs @ 103kgs UnEq	saturday am 45min x trainer on empty stomach

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