Richards Training
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| richardduce |  | ... | 20-12-2013 @ 13:53 |
Member 691, 720 posts | 20.12.13 Works Gym Paused Bench Press Bar 2xplenty 60kg x5 60kg x5 72.5kg x2 85kg x2 95kg x2 105kg x2 105kg x2 Long pauses Add Ballista (touch n go) 100kg x10 CGBP + Ballista 90kg x10 Pulldowns 4x12 Facepulls 3x12 Heavy Bag Work | ||
| richardduce | | ... | 20-12-2013 @ 16:23 |
Member 691, 720 posts | 20.12.13 Works Gym Paused Bench Press Bar 2xplenty 60kg x1 70kg x1 80kg x1 90kg x1 100kg x1 110kg x1 110kg x1 Was not happy with the paused stuff i did earlier so had another go. This was better. | ||
| richardduce | | ... | 23-12-2013 @ 17:19 |
Member 691, 720 posts | 23.12.13 Works Gym Deficit Deadlift 70kg x5 70kg x5 70kg x5 100kg x3 100kg x3 130kg x2 (belt on) 150kg x2 170kg x2 192.5kg x2 Deadlift 150kg x5 150kg x5 Paused Bench Press Bar 2xplenty 60kg x5 70kg x1 80kg x1 90kg x8 | ||
| richardduce | | ... | 27-12-2013 @ 10:26 |
Member 691, 720 posts | 27.12.13 Works Gym Loads of rollin and mobility Back Squat Bar 3xplenty 60kg x5 60kg x3 70kg x3 100kg x2 (belt on) 115kg x2 130kg x2 150kg x2 171kg x2 140kg x5 140kg x5 Paused Bench Press Bar 2xplenty 60kg x1 70kg x1 80kg x1 90kg x1 100kg x5 Touch n Go Bench (+Ballista) 110kg x1 120kg x3 CGBP (no ballista) 90kg x8 | ||
| richardduce | | ... | 30-12-2013 @ 15:40 |
Member 691, 720 posts | 30.12.13 Works Gym Loads of rollin and mobility Deadlift 70kg x5 70kg x5 70kg x5 100kg x2 100kg x2 140kg x2 (belt on) 160kg x2 182.5kg x5 182.5kg x5 Good Mornings 62.5kg x10 80kg x6 80kg x6 80kg x6 | ||
| richardduce | | ... | 31-12-2013 @ 10:46 |
Member 691, 720 posts | Post Edited: 31.12.2013 @ 10:49 AM by richardduce 31.12.13 Works GymBench Press (touch n go) Bar 2x10 60kg x5 60kg x5 72.5kg x2 85kg x2 95kg x2 105kg x5 90kg x10 Not bad to say i have done a lot of bench lately and felt tight. Will rest this for a bit now. T Bar Row 4x10 Facepulls 3x12 Heavy Bag Work | ||
| richardduce | | ... | 02-01-2014 @ 15:15 |
Member 691, 720 posts | 02.01.14 Works Gym Mobility n rollin Back Squat Bar 2xplenty 60kg x5 60kg x5 70kg x3 100kg x3 (belt on) 120kg x3 140kg x10 Speed Deadlift Worked up to 130kg 3x2 reps Heavy Bag and loads of sparring | ||
| richardduce | | ... | 05-01-2014 @ 13:13 |
Member 691, 720 posts | 05.01.14 Works Gym Paused Bench Press Bar 2xplenty 60kg x5 60kg x5 70kg x1 80kg x1 90kg x1 100kg x1 110kg x1 115kg x1 Long Pauses Touch and Go Bench 100kg x7 Agile8 | ||
| richardduce | | ... | 06-01-2014 @ 15:28 |
Member 691, 720 posts | 06.01.14 Works Gym Deficit Deadlift 70kg x5 70kg x5 70kg x5 100kg x3 100kg x3 130kg x2 (belt on) 150kg x2 170kg x5 180kg x3 Speed Deadlift 140kg x2 140kg x2 140kg x2 Good Mornings 60kg x5 60kg x5 80kg x5 90kg x3 90kg x3 Pulldowns x10, x10, x8, x8 | ||
| richardduce | | ... | 09-01-2014 @ 14:34 |
Member 691, 720 posts | 09.01.13 Works Gym Mobilisation n rollin Back Squat Bar 3xplenty 60kg x5 60kg x5 70kg x3 100kg x3 (belt on) 115kg x2 130kg x2 153.5kg x5 160kg x5 | ||
| richardduce | | ... | 11-01-2014 @ 12:55 |
Member 691, 720 posts | 11.12.13 Xercise for Less, Wakefield Bench Press (touch n go) Bar 2x10 60kg x5 60kg x5 70kg x2 80kg x2 90kg x2 100kg x2 110kg x3 Paused Bench Press 95kg x5 Pushdowns 4x12 | ||
| bruce | | ... | 11-01-2014 @ 14:47 |
 a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | richardduce said:11.12.13 Xercise for Less, Wakefield Bench Press (touch n go) Bar 2x10 60kg x5 60kg x5 70kg x2 80kg x2 90kg x2 100kg x2 110kg x3 Paused Bench Press 95kg x5 Pushdowns 4x12 Bench looked good today pal | ||
| richardduce | | ... | 12-01-2014 @ 08:46 |
Member 691, 720 posts | bruce said: Bench looked good today pal Thanks for that mate. Your box squats were good too. | ||
| richardduce | | ... | 13-01-2014 @ 15:21 |
Member 691, 720 posts | 13.01.14 Works Gym Mobility, rollin and KB warm up Deadlift 70kg x5 70kg x5 70kg x5 100kg x2 100kg x2 130kg x2 (belt on) 150kg x2 170kg x2 190kg x5 Speed Squats Bar 2x8 60kg x5 60kg x5 90kg x2 110kg 4x2 reps (belt on) Good Mornings 60kg x10 60kg x10 Alt KB Swing 24kg 2x15 | ||
| richardduce | | ... | 15-01-2014 @ 15:16 |
Member 691, 720 posts | 15.01.14 Thornes Park Athletics Track Paused Bench Press Bar 2x10 60kg x5 60kg x5 70kg x3 80kg x3 90kg x2 100kg x5 100kg x4 100kg x4 Pushdown & Bent Lateral Raise Superset 3 sets | ||
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