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Richards Training

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richardduceIcon...13-02-2014 @ 15:33 
Member 691, 720 posts
13.02.14 Works Gym

X trainer and mobility

Back Squat
Bar 2x8
60kg x5
60kg x5
60kg x5
100kg x2
120kg x5
142.5kg x5
142.5kg x5
Very tight hips

Pulldowns 3x12

Rollin and stretchin
richardduceIcon...17-02-2014 @ 14:32 
Member 691, 720 posts
17.02.14 Works Gym

Bench Press (Touch n Go)
Bar 2x10
60kg x5
60kg x5
70kg x2
80kg x2
90kg x2
100kg x2
110kg x4 f5
Got a loose set up and it cost me a rep. Happy though.

Add Ballista
120kg x5

Deadlift
60kg 3x3
100kg 2x2 (belt on)
130kg x2
150kg x2
170kg x9

Loads of rollin and stretching
GATESIcon...17-02-2014 @ 14:44 
Avatar
What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq
nice bench and deadlift mate
richardduceIcon...17-02-2014 @ 14:49 
Member 691, 720 posts
GATES said:nice bench and deadlift mate

Cheers bud. Getting there slowly.
richardduceIcon...20-02-2014 @ 12:18 
Member 691, 720 posts
Post Edited: 20.02.2014 @ 12:25 PM by richardduce
20.02.14 Works Gym

Xtrainer, KB and jumping warm up

Back Squat
Bar 2x8
60kg x5
60kg x5
100kg x1 (belt on)
120kg x1
130kg x1
140kg x1
150kg x1
160kg x1
170kg x1
Been really having a hard time with my hip flexors and played this session steady. Had about 180kg in the tank. Will push this up to 190kg soon.

Paused Beltless Back Squat
120kg x1
130kg x1
140kg x1
150kg x1
Long pauses. Hips felt much better today.

Rollin and Stretchin.
richardduceIcon...21-02-2014 @ 18:28 
Member 691, 720 posts
21.02.14 Works Gym

Paused Bench Press
Bar 2x10
60kg x5
60kg x3
70kg x1
80kg x1
90kg x1
100kg x1
111kg x1 (potential opening weight for a PL comp)
101kg x5
richardduceIcon...24-02-2014 @ 14:58 
Member 691, 720 posts
24.02.14 Works Gym

Mobility, KB and jumps warm up

Deadlift
60kg 3x3
100kg x1 (belt on)
100kg x1
140kg x1
160kg x1
180kg x1
200kg x1 (opener in a couple of weeks will be 190-200 ish)
185kg x1
185kg x1
185kg x1
185kg x1

SLDL (belt n straps)
140kg x2
150kg x5

Facepulls 4x12

Alt KB Swing
28kg 3x15
richardduceIcon...26-02-2014 @ 11:25 
Member 691, 720 posts
Post Edited: 26.02.2014 @ 11:26 AM by richardduce
26.02.14 Works Gym

Bench Press (touch n go)
Bar 2x10
60kg x5
60kg x5
70kg x1
80kg x1
90kg x1
103.5kg x6

Add Ballista
110kg x1
120kg x1
130kg x2
140kg xf
Ned to stop rushing my set up in the bench. It could cost me in the future. Feel stronger doing the paused stuff which is not a bad thing.

Pulldowns
3x10

Plenty of rollin and stretching.
richardduceIcon...27-02-2014 @ 15:05 
Member 691, 720 posts
27.02.14 Works Gym

Xtrainer, mobility, KB and jumps warm up

Back Squat
Bar 2x8
60kg x5
60kg x5
100kg x1 (belt on)
120kg x1
135kg x1
145kg x1
155kg 7 singles in 13 minutes ish
The top end stuff was around 85%. Fast and snappy.

Speed Pulls
120kg 4 singles
richardduceIcon...02-03-2014 @ 12:12 
Member 691, 720 posts
02.03.14 Works Gym

Paused Bench Press
Bar 2x10
60kg x5
60kg x5
70kg x1
80kg x1
90kg x5
90kg x5
Kept it light today. Fast n snappy.
richardduceIcon...03-03-2014 @ 14:56 
Member 691, 720 posts
03.03.14 Works Gym

X trainer, kb swing and jumping warm up

Deficit Deadlift
60kg x3
60kg x3
100kg x1
100kg x1
140kg x1 (belt on)
160kg x1
180kg x3
Went really steady today. Had 1 possibly 2 left in tank.

Speed Deadlift
130kg 6 singles

Facepulls
3x12

Pulldowns
3x12
richardduceIcon...06-03-2014 @ 15:11 
Member 691, 720 posts
Post Edited: 06.03.2014 @ 15:11 PM by richardduce
06.03.14 Works Gym

X trainer and mobilisation

Back squat
Bar 2x10
60kg x5
60kg x5
100kg x1 (belt on)
120kg x1
140kg x1
150kg x1
160kg x1
175kg x1
180kg x1

Paused Bench Press
Bar 2x8
60kg x1
60kg x1
70kg x1
82.5kg x1
95kg x1
105kg x1
115kg x1
Max today was about 120-122.5 kg. Shoulders felt a bit clogged up.
Entry in post for YNEPF Seniors on the 5th of April.
richardduceIcon...10-03-2014 @ 14:40 
Member 691, 720 posts
Post Edited: 10.03.2014 @ 14:40 PM by richardduce
10.03.14 Works Gym

Bench Press (touch n go)
Bar 2x10
60kg x5
70kg x2
80kg x2
90kg x2
100kg x5
100kg x7

Deadlift
60kg 3x3
100kg x1 (belt on)
100kg x1
140kg x1
160kg x1
180kg x1
200kg x1
220kg xf (Missed at mid shin. Hopefully will go on 5th)
210kg x1
180kg x5

Loads of stretching
richardduceIcon...13-03-2014 @ 14:47 
Member 691, 720 posts
13.03.14 Works Gym

XTrainer, mobilisation and kb warm up

Back Squat
Bar 2x8
60kg 2x5
100kg x1 (belt on)
120kg x1
140kg x1
150kg x1
160kg 5 singles done in 5 mins
Opener in a couple of weeks will be 160/165kg.

Speed Pulls
125kg 5 singles done in 5 mins.
GATESIcon...13-03-2014 @ 16:57 
Avatar
What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq
richardduce said:13.03.14 Works Gym

XTrainer, mobilisation and kb warm up

Back Squat
Bar 2x8
60kg 2x5
100kg x1 (belt on)
120kg x1
140kg x1
150kg x1
160kg 5 singles done in 5 mins
Opener in a couple of weeks will be 160/165kg.

Speed Pulls
125kg 5 singles done in 5 mins.


You doing a PL comp mate?

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