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Rabs Training Log

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rabn21Icon...26-05-2013 @ 17:22 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
Post Edited: 26.05.2013 @ 17:22 PM by rabn21
26/05/2013 - Pressing

Bench
Bar x 2 x 20
60 x 10
80 x 10
100 x 10
115 x 10
120 x 10
125 x 10

Close Grip Bench
115 x 2 x 10

Log Press
70 x 5
90 x 3
110 x 1
125 x F,F
110 x 2

The 125 log would have been a PB but on the first attempt I didn't get the clean right. Tried for 3 with the 110 log but arms were tired and a took a little bit of a walk about with the log after the second rep.

Push Press
80 x 4
90 x 3
110 x 2
120 x 1
120 x 3
rabn21Icon...29-05-2013 @ 23:37 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		29/05/2013 - Bench / Squat

Bench
Bar x 2 x 20
60 x 10
80 x 10
100 x 10
120 x 10 (last rep paused)
122.5 x 10 (last rep paused)
125 x 9

Close Grip Bench
110 x 2 x 10

Incline Bench
90 x 2 x 10

Squat
Bar x 3 x 10
60 x 10
80 x 10
100 x 10 x 10

2 mins rest between each squat set. Was sick in my mouth a little after the 8th set. Managed to avoid a full chunder tho!
Fluffy_DorkyIcon...29-05-2013 @ 23:39 
Member 3325, 520 posts
SQ 81, BP 40, DL 120
241.0 kgs @ 62.2kgs UnEq
rabn21 said:29/05/2013 - Bench / Squat

Bench
Bar x 2 x 20
60 x 10
80 x 10
100 x 10
120 x 10 (last rep paused)
122.5 x 10 (last rep paused)
125 x 9

Close Grip Bench
110 x 2 x 10

Incline Bench
90 x 2 x 10

Squat
Bar x 3 x 10
60 x 10
80 x 10
100 x 10 x 10

2 mins rest between each squat set. Was sick in my mouth a little after the 8th set. Managed to avoid a full chunder tho!


Hardcore squatting there with minimum rest not surprised you felt sick Happy
rabn21Icon...30-05-2013 @ 07:07 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq
Post Edited: 30.05.2013 @ 07:07 AM by rabn21
Fluffy_Dorky said:
Hardcore squatting there with minimum rest not surprised you felt sick Happy


Working back from injury and trying to condition the legs a bit. Not a big weight but the reps area killer!
rabn21Icon...03-06-2013 @ 23:36 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		03/06/2013 - Bench

Bench
Bar x 3 x 20
60 x 10
85 x 10
105 x 8
125 x 2 x 8 (last rep paused each set)

Close Grip Bench
107.5 x 2 x 8 (last rep paused each set)

Incline Bench
100 x 2 x 8

Overhead Press (strict)
60 x 5
80 x 5
80 x 4
80 x 4

DB Row
40kg x 3 x 15
rabn21Icon...07-06-2013 @ 09:34 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		06/06/2013 - Strongman Training

Started out with Yoke. This was my second time doing Yoke. Yoke is 210kg empty weight.

210kg x 15m
270kg x 15m
210kg x 30m (with turn)
290kg x 30m (with turn)
290kg x 30m (with turn)



After that we did DB Press.

50kg x 2
50kg x 2
60kg x 1
70kg x f

Very close with the 70kg db. Technique needs a lot of work!

Next was first ever attempt at atlas stones. Stone is 130kg. First attempt was actually my best attempt but didnt get video of it.

Here is my other two attempts.




Enjoying the strongman training as a change from the powerlifting training. One thing I am learning. Strongman is bloody tough but very enjoyable!
rabn21Icon...08-06-2013 @ 18:39 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		08/06/2013 - Bench

Bench
Bar x 3 x 20
60 x 10
90 x 10
110 x 8
130 x 2 x 8 (last rep paused each set)

Close Grip Bench
120 x 2 x 8 (last rep paused each set)

Push Press
Bar x 5
60 x 3
80 x 2
100 x 1
120 x f

Triceps left me on the 120 attempt. Bench feeling strong at the minute. Deadlift and back with the club tomorrow then a nice big bbq!
rabn21Icon...09-06-2013 @ 22:04 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		09/06/2013 - Deadlift

60 x 10
100 x 8
140 x 5
170 x 3
200 x 2
215 x 2
175 x 8 x 3

Circuit x 2
Trap Bar Shrugs
Lat Pull Downs
Bent Over Rows
Stiff Legged Deadlift
Good Mornings
rabn21Icon...17-06-2013 @ 09:07 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		11/06/2013 - Bench

Bench
Bar x 3 x 20
60 x 10
80 x 8
100 x 6
120 x 5
140 x 2 x 5 (last rep paused each set)

Close Grip Bench
125 x 2 x 5 (last rep paused each set)

Incline Bench
110 x 2 x 5
rabn21Icon...17-06-2013 @ 09:09 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		13/06/2013 - Board Press / Squat

Bench
Bar x 2 x 20
60 x 10
82.5 x 8
102.5 x 6
122.5 x 4

4 boards
142.5 x 3
162.5 x 3
182.5 x 3
202.5 x 3

Squat
Bar x 3 x 10
60 x 10
90 x 10
110 x 5 x 10
rabn21Icon...17-06-2013 @ 09:13 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		16/06/2013 - Bench

Bench
Bar x 2 x 20
60 x 10
80 x 8
105 x 6
125 x 5
145 x 2 x 5 (last rep paused on first set)

Close Grip Bench
130 x 5
130 x 8

Viking Press (just weight added to machine)
40 x 10
60 x 8
80 x 6
100 x 4
120 x 2

Lat Pulldown
30 x 10
50 x 10
70 x 10
80 x 3 x 80

Tricep Pushdowns
50 x 10
75 x 20
75 x 15
75 x 10
rabn21Icon...19-06-2013 @ 00:04 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		18/06/2013 - Squat / Deadlift

Squat
Bar x 3 x 10
60 x 10
80 x 10
100 x 10
120 x 5 x 10

Deadlift
60 x 10
100 x 8
140 x 6
170 x 4
200 x 2
230 x 2
190 x 6 x 3

Shattered after that! Feeling good though. Quad feels good and deadlifts feel strong.
rabn21Icon...23-06-2013 @ 17:29 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		20/06/2013 - Board Press

Bench
Bar x 3 x 20
60 x 10
82.5 x 8
102.5 x 6
122.5 x 4

3 boards
142.5 x 3
157.5 x 3
172.5 x 3
187.5 x 3

To chest
120 x 10
rabn21Icon...23-06-2013 @ 17:31 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		23/06/2013 - Deadlift

Deadlift
60 x 10
100 x 8
140 x 6
180 x 4
210 x 2
240 x 2
200 x 5 x 3

Bent Over Row (machine)
20 x 10
40 x 10
60 x 3 x 10

Lat Pulldowns
50 x 10
60 x 10
70 x 10
rabn21Icon...25-06-2013 @ 22:07 
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Member 3592, 275 posts
SQ 230, BP 175, DL 280
685.0 kgs @ 120kgs UnEq		25/06/2013 - Bench / Squat

Bench
Bar x 20
60 x 10
90 x 5
110 x 3
130 x 2
150 x 5 (last rep paused)
150 x 4

The first set of 150 wrecked me for the second. Jumped back in too quick. Spotter just had to touch it so doesn't count.

Close Grip Bench
135 x 2 x 5

Squat
Bar x 3 x 10
60 x 10
100 x 10
130 x 5 x 10

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