Richards Training
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| richardduce |  | ... | 05-01-2013 @ 17:53 |
Member 691, 720 posts | 05.01.12 Junction Gym Xtrainer Warm up Power Clean and Push Jerk (all ftoh) Bar xplenty 60kg 2x2 70kg x2 80kg x2 85kg x2 Very light. Good to get back doing some pressing. Sled Sprint 15m into Sled Drag 15m Worked up to Sled + 90kg for 4 rounds | ||
| richardduce | | ... | 07-01-2013 @ 14:30 |
Member 691, 720 posts | 07.01.13 Junction Gym Xtrainer warm up/oly bar warm up Axle Power Clean 65kg 2x3 75kg x3 85kg x3 90kg x2 f3 reset and got 3rd 92.5kg x2 f3 reset and got 3rd A bit too army for my liking but they are moving up Deadlift 531 block4 week1 (beltless) 100kg x5 110kg x5 137.5kg x5 155kg x8 Steady Away Speed Deads (belt on) 142.5kg 4 doubles Quick. It is great putting a belt on for the deads. Have not done so for a while and you feel the benefit. GHR +15kg x6, +10kg x6, BW 2x8 Pulldowns 4x12 Did not feel on top form, but did what i had to do. | ||
| richardduce | | ... | 09-01-2013 @ 21:54 |
Member 691, 720 posts | 09.01.13 Junction Gym Thick Handled Log (ftoh, sleeves on) 35kg x5 40kg x5 50kg x3 60kg x3 8.5 Foot Log (ftoh) 67kg x3 72kg x3 77kg x3 77kg x3 Kept on the light side to see how elbow felt. Balance feels different, but once i got the hang of it on the first set it was fine. Back Squat 531 Block2 Week1 60kg 2x5 80kg x5 100kg x5 110kg x5 (belt on) 125kg x8 Not as good as a couple of weeks back when i did an easy 130kg x10. In the future i may do a couple of sets at the prescribed weight with the squats instead of just 1. Will adapt to how i feel and go for a rep pb on 1 set, or a couple of sets of lower reps getting the work done. Again depending how i feel that day. Speed Squats (belt on) 100kg 4 doubles Yoke 90kg x30m 130kg x30m 170kg x30m 210kg x30m Happy with the speed. Barrell Walk 72kg x30m | ||
| richardduce | | ... | 12-01-2013 @ 12:09 |
Member 691, 720 posts | 12.01.13 Junction Gym XTrainer warm up Axle Belly Clean and Push Jerk FTOH (doh, sleeves on, no belt) 65kg x3 65kg x3 75kg x3 85kg x3 85kg x3 Bench (narrow grip) Bar xplenty 60kg x5 60kg x5 70kg x5 80kg x5 80kg x5 80kg x5 Steady away sesh getting back into pressing again. Nothing major. Wanted to do a bit of sled, but could not be arsed today. Will do that on Monday. | ||
| richardduce | | ... | 14-01-2013 @ 16:25 |
Member 691, 720 posts | 14.01.13 Works Training Xtrainer warm up Oly Bar Power Clean Bar xplenty 60kg x3 65kg x2 75kg x2 85kg x2 90kg 2x2 Tech was better this week. Deadlift 531 block4 week2 (beltless) 100kg x5 100kg x5 125kg x3 145kg x3 165kg x8 Happy SLDL (beltless, straps on) 155kg xf?? Pulled it wrong 155kg x3 155kg x3 Pulldowns 5x12 Agility Drills Did about 8 rounds of this. Was supposed to do sled, but trained before work so did drills instead, which i enjoyed. | ||
| richardduce | | ... | 16-01-2013 @ 20:52 |
Member 691, 720 posts | Post Edited: 16.01.2013 @ 21:11 PM by richardduce 16.01.13 A very cold Junction GymThick Handled Log FTOH (sleeves on, no belt) 40kg 2 sets of plenty 50kg x2 60kg x2 8.5 Foot Big Log 70kg x1 80kg x1 85kg 9 singles done in very quick time JT Log 70kg x5 The smaller log feels so much easier after using the big log. I think using the big log is the way forward. Back Squat 531 block2 week2 60kg x5 60kg x5 80kg x5 100kg x5 120kg x3 (belt on) 135kg x5 135kg x5 bas***dised 531 and decided to do a couple of sets at the top weight. Had these filmed and they looked very good. Yoke Frame x30m 130kg x30m 170kg x30m 220kg x15m Weight was slipping, so put some chalk on back and got straight back in. 220kg x15m 200kg x30m Better, but not as good as last week. Must remember to chalk up shoulders. Barrell Loading Medley 80kg to 60" 105kg to 54" 125kg to 48" Fail Tried 125kg again and could not lap it again. Will get this in time. Stone Shouldering 85kg 2x2 Was hard to get motivated today as it was perishingly cold. But when i got moving did not have a bad one really considering. | ||
| richardduce | | ... | 19-01-2013 @ 10:48 |
Member 691, 720 posts | 19.01.13 Juncion Gym Push Jerk (out of stands) Bar 2x plenty 60kg x3 60kg x3 70kg x3 80kg x3 90kg x3 90kg x3 Easy and fast, but elbows feel like grot. Bench (narrow grip) Bar 2xplenty 60kg x5 70kg x5 77.5kg x5 85kg x5 85kg x5 70kg x10 Pulldowns 3x12 Pushdowns 3x12 Must order some cissus as elbows ache and this is holding me back i feel. | ||
| richardduce | | ... | 22-01-2013 @ 10:47 |
Member 691, 720 posts | 21.01.13 Works Training XTrainer warm up Oly Bar Power Clean Bar 2xplenty 60kg x3 70kg x3 80kg x3 80kg x3 Light warm up for deads Deadlift 531 Block4 week3 100kg x5 115kg x5 135kg x3 (belt on) 155kg x3 175kg x3 Hams felt shaky and weak today. Not great but did a bit. Got a snappy 165kg x8 last week, so to go up by only 10kg and lose so much indicates an off day. Speed deads 140kg 4 doubles Hypers 3x10 Need to start getting more sleep as drinking and eating loads on a weekend, combined with a lack of sleep does not lead to good deadlifting on a Monday. | ||
| Rodger | | ... | 22-01-2013 @ 13:04 |
 salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Plenty of work mate | ||
| richardduce | | ... | 22-01-2013 @ 14:30 |
Member 691, 720 posts | Rodger said:Plenty of work mate Cheers Rodger. Trying my best to get that bloody deadlift up. | ||
| bruce | | ... | 22-01-2013 @ 14:38 |
 a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | Lots of good work pal, Was just thinking ur speed deads seem quite close to ur working set weight wise is this part of ur routine or some u just like, I maybe down at junction tomorrow if ur free | ||
| richardduce | | ... | 22-01-2013 @ 19:47 |
Member 691, 720 posts | bruce said:Lots of good work pal, Was just thinking ur speed deads seem quite close to ur working set weight wise is this part of ur routine or some u just like, I maybe down at junction tomorrow if ur free I do my speed work around the 140 kg mark as i can move this weight with plenty of snap after heavier sets. Any less seems light, and 150 would be too much. My problem with the heavier deads seem to be getting the things moving in the first place and i think my hamstrings are weak. So some weeks i do stiff legs and on others i do speed work. This combined with 531 for the top sets hopefully will see things going in the right direction. Or so i hope. I will be at the Junction tommorow at 1pm if you are about mate. | ||
| bruce | | ... | 22-01-2013 @ 20:20 |
a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | Av u tried either reverse bands or chain it may help to speed ur pull up through out the whole movement, al see what I can do regards training I was free but something has come up so I think al have to train in the morning, u free saturday | ||
| richardduce | | ... | 22-01-2013 @ 21:14 |
Member 691, 720 posts | Post Edited: 22.01.2013 @ 21:15 PM by richardduce bruce said:Av u tried either reverse bands or chain it may help to speed ur pull up through out the whole movement, al see what I can do regards training I was free but something has come up so I think al have to train in the morning, u free saturday Not free on Saturday unfortunately mate. Never tried using bands on the deadlifts mate. Did have some at one point, but gave them to the oly lads. Hopefully doing GHRs, SLDLs and speed work will help my top sets. My speed off the floor with 140kg speed work is good and snappy i feel. Just need to bring everything together and pull something decent (220kg would be a start tbh). Mondays bad sesh was a one off as i was knackered from the weekend and had a stressful morning. I will try and do 531 for a while yet as iam sure the structure will work given time. Thinking about it now i also think taking my hands off the bar and totally resetting every rep during a set will help too. Read something by Dave Tate saying this can be beneficial when deadlifting. It would make sense doing deads this way as when i do reps the hardest reps are the first and last. Making every rep within a set a total dead start could well help with that initial pull. We shall see. | ||
| richardduce | | ... | 23-01-2013 @ 15:03 |
Member 691, 720 posts | 23.01.13 Junction Gym Thick Handle Log FTOH (sleeves and belt on) 40kg 2x5 50kg x3 60kg x3 Big 8.5 Foot Log FTOH 70kg x3 80kg x3 90kg x2 90kg x2 The first rep of the first set at 90kg i nearly fainted lol. The second set was much better and snappy. JT Log (1st rep cleaned) 80kg x6 Very easy and loads in tank. This log feels much lighter in my hands than the big one. Back Squat 531 block2 week3 60kg 2x5 80kg x5 105kg x5 (belt on) 125kg x3 142.5kg x5 Fine Speed Deads 6 singles at 140kg Working on getting in the right position and pulling fast. These were cool. GHR 3x8 Sled Sprints 30m Sled + 60kg 1 round Sled + 85kg 2 rounds Sled + 105kg 3 rounds Enjoyed this sesh. | ||
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