Richards Training
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| richardduce |  | ... | 10-12-2012 @ 20:28 |
Member 691, 720 posts | 10.12.12 Junction Gym Xtrainer warm up Axle Power Clean 65kg x3 65kg x3 70kg x3 80kg x3 90kg 2x3 This is more than i have done before. Deadlift 531 block2 week3 (beltless) 100kg 2x5 130kg x5 150kg x3 167.5kg x5 Steady Away Speed Deads (belted) 140kg for 4 sets of 2 Snappy GHR 3x8 Cool | ||
| richardduce | | ... | 12-12-2012 @ 15:02 |
Member 691, 720 posts | Post Edited: 12.12.2012 @ 15:05 PM by richardduce 12.12.12 Junction GymXTrainer/bw squat/overhead squat warm up Back Squat 60kg 2x5 70kg x5 90kg x5 110kg x3 (Belt on from here) 130kg 5x5 Solid GHR 3x8 Feeling these well in my hams now which must be good Yoke 130kg x30m 170kg x30m 210kg x30m Track was too slippy for sled so did yoke instead. Felt weird for some reason. Looking forward to doing upper body and KBs again, but must be patient with elbow. Will have a look at doing some in a couple of weeks. | ||
| richardduce | | ... | 16-12-2012 @ 09:11 |
Member 691, 720 posts | 15.12.12 Junction Gym Xtrainer/bw squat and overhead squat warm up Back Squat (beltless) 60kg 2x5 70kg x5 90kg x5 110kg x3 130kg 4 doubles 100kg 2x2 The volume of this routine iam doing is catching up with me a bit. The weights are very easy, but iam really tight from Wednesdays 5x5. Will have a look into doing summat else with a bit less volume. On the plus side i think iam good for 5 to 7 reps with 140kg in the squat again which is cool. | ||
| richardduce | | ... | 17-12-2012 @ 17:45 |
Member 691, 720 posts | 17.12.12 Junction Gym Xtrainer warm up Oly Bar Power Clean 60kg 2x3 70kg x3 80kg x3 90kg 2x3 Deadlift 531 block 3 week 1 (beltless) 100kg x5 100kg x3 132.5kg x5 152.5kg x8 Very easy SLDL (beltless, straps) 140kg x6 Very easy GHR 3x8 Will start adding weight to this Sled Sprints Worked up to Sled + 110kg for 4x30m | ||
| richardduce | | ... | 20-12-2012 @ 16:59 |
Member 691, 720 posts | 20.12.12 Junction Gym Xtrainer/bw squat/overhead squat warm up Back Squat 531 block1 week1 60kg 3x5 70kg x5 92.5kg x5 107.5kg x5 (belt on) 122.5kg x10 Light, but hips still feel a bit grot. Speed Squats (beltless) 100kg 5 sets of 2 GHR + 10kg 3x6 Sled Sprint 15m into Sled Drag 15m Worked up to Sled + 130kg for 4 rounds Abs on GHR 3x6 | ||
| richardduce | | ... | 24-12-2012 @ 11:31 |
Member 691, 720 posts | 24.12.12 Junction Gym Xtrainer warm up Axle Power Clean 65kg 2x3 70kg x3 80kg x3 90kg 2x3 Gonna put a bit moire weight on this next time Deadlift 531 block3 week2 (beltless) 100kg x5 100kg x3 120kg x3 140kg x3 160kg x8 Very easy and coming on nicely SLDL (straps, beltless) 150kg x5 Not done many of these so this is a rep pb. GHR + 10kg 1x10, 1x8, 1x8 Stone Shouldering 70kg x9 Enjoyed training with the Junction lads. | ||
| Robbo | | ... | 24-12-2012 @ 12:52 |
 When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Good session today mate. Deads look extremely comfy, had another 4+ reps on the top set! | ||
| richardduce | | ... | 24-12-2012 @ 19:49 |
Member 691, 720 posts | Robbo said:Good session today mate. Deads look extremely comfy, had another 4+ reps on the top set! Cheers bud. Always found with my squats and deads that leaving a few in the tank and not going to failure all the time is better for me in the long run. Those GHRs and SLDLs are helping too i think mate. | ||
| richardduce | | ... | 27-12-2012 @ 15:24 |
Member 691, 720 posts | Post Edited: 27.12.2012 @ 15:26 PM by richardduce 27.12.12 Junction GymXtrainer/BW squat/overhead squat warm up Back Squat 531 block1 week2 60kg 3x5 80kg x5 100kg x5 115kg x3 (Belt on) 130kg x10 Hips tight but not bad really Speed Squats (beltless) 105kg 4 doubles GHR + 10kg 2x8 GHR 1x8 GHR abs 3x6 Barrell Loading Medley 72kg to 60" from 3m out 80kg to 54" from 3m out 80kg to 48" from 3m out 101kg to 48" from 3m out Not bad Wanted to do Sled work but floor had been painted and still wet. Outside was too slippy also so will do this later in week. Hopefully start pressing again later next week. | ||
| richardduce | | ... | 31-12-2012 @ 12:00 |
Member 691, 720 posts | 31.12.12 Junction Gym Xtrainer warm up Oly Bar Power Clean Bar xplenty 60kg 2x3 70kg x3 80kg x3 90kg x3 80kg x3 90kg x3 Tech not great today. Xmas excesses making me feel tight and like a slug. Think i did another set with 90kg somewhere during this. Deadlift 531 block3 week3 (beltless) 100kg 2x5 130kg x5 150kg x3 170kg x5 Was not a max set, but left it there. Capable of a good number when iam fresh at this weight i think. SLDL (straps, no belt) 160x4 Felt really tight. Should have backed up and done some speed work looking back on it. GHR (no weight added) x10, x10, x8, x8, x7 All the xmas fun took the edge of this session. Did try to do a bit of bench midway throught the session but elbow felt a bit twangy. All that aside i managed to get some decent work done so iam not displeased. | ||
| bruce | | ... | 31-12-2012 @ 12:02 |
 a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | Good session today pal | ||
| richardduce | | ... | 31-12-2012 @ 12:06 |
Member 691, 720 posts | bruce said:Good session today pal Cheers bud. Hope that dry needling stuff works for you. Sounds horrific. I think i would cry if i had to have it done! | ||
| Robbo | | ... | 31-12-2012 @ 12:09 |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Solid deadlifts today mate | ||
| richardduce | | ... | 31-12-2012 @ 12:12 |
Member 691, 720 posts | Robbo said:Solid deadlifts today mate Cheers mate. I know iam good for much more when iam fresh too which is good signs for the future. | ||
| richardduce | | ... | 03-01-2013 @ 15:14 |
Member 691, 720 posts | 03.01.13 Junction Gym Xtrainer/bw squat/overhead squat warm up Back Squat 531 Block1 Week3 60kg 2x5 80kg x5 100kg x5 (belt on) 122.5kg x3 137.5kg x5 Steady Away Front Squat (narrow stance, beltless) 60kg x2 80kg x2 100kg 2x2 Hypers on GHR 3x10 Abs on GHR 2x8, 1x8 Sled Sprint 30m Worked up to Sled + 70kgs for 4 rounds Cream Crackered | ||
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