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Richards Training

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Gra_BulIcon...11-04-2012 @ 21:39 
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I was swinging out of control like an ape
Member 1559, 4075 posts
SQ 180, BP 100, DL 202.5
482.5 kgs @ 90kgs UnEq
cracker tonight Rich really enjoyed it, good work on the medley and squats were very nice too
richardduceIcon...11-04-2012 @ 21:41 
Member 691, 720 posts
GATES said:nice varied session mate

Thanks Lee. Enjoying my training at the mo. Especially as there is a comp on the horizon.
richardduceIcon...11-04-2012 @ 21:46 
Member 691, 720 posts
Gra_Bul said:cracker tonight Rich really enjoyed it, good work on the medley and squats were very nice too

Twas a great session Graham. Just need to refine a few things. You were not so bad yourself mate. You looked good and had tons in the tank by the looks.
richardduceIcon...13-04-2012 @ 11:08 
Member 691, 720 posts
Post Edited: 13.04.2012 @ 11:10 AM by richardduce
Junction gym 13.04.12

Rower warm up

12 inch Deads
60kg 2x5
80kg x5
100kg x3
120kg x2
150kg x1
175kg x1
200kg x2

Short and sharp. The deads from 15,12 and deficit are all going up now. Overhead tommorow.
richardduceIcon...15-04-2012 @ 08:24 
Member 691, 720 posts
Junction gym session 14.04.12

Axle doh overhead (conti)
55kg plenty
65kg plenty
75kg x2
85kg x1
95kg x1
105kg x1,f,f,f Damn it!!
Had a good sesh on these the other week at 100kg and got loads done, but felt knackered on these today. Serious forearm pain on both arms too which is a worry. Missed some on the clean, and missed some off the shoulders due to forearm pain. This pressing weight is not a problem when the arms are pain free.
Wanted 80kg xmany reps but was giving me jip off the shoulders so sacked it off.

Pulldowns
3x12

Done
richardduceIcon...16-04-2012 @ 12:26 
Member 691, 720 posts
Post Edited: 17.04.2012 @ 09:11 AM by richardduce
Junction gym 16.04.12

Deficit Deads
60kg 2x5
80kg x3
100kg x3
120kg x2
140kg x1
160kg x1
180kg x2Happy

Log (1clean and presses)
35kg xplenty
45kg xplenty
55kg x3
65kg x3
75kg x2
85kg x2
95kg x3

Overhead medley
55kg truck db (right hand)
90kg log
72kg barrel

55kg truck db (left hand)
90kg log
72kg barrell

SS 53 Circus db 1 clean and press on each hand


Loads of pulldowns

Good sesh
richardduceIcon...18-04-2012 @ 13:23 
Member 691, 720 posts
Post Edited: 18.04.2012 @ 13:53 PM by richardduce
Junction gym 18.04.12

Squat
BW 4x10
60kg x7
70kg x5
90kg x5
110kg x5 (belt on)
130kg x5
147.5kg x5
Steady away and everything was good.

Farmers and Yoke warmups then:


Medley (yorks novice prep)
110kg each hand farmers x15m (low handles)
80kg barrell to 42 inch platform
210kg yoke x15
90kg barrell to 42 inch platform

Rest 5 mins

110kg each hand farmers x15m (low handles)
80kg barrell to 42 inch platform
220kg yoke x15m
90kg barrell to 42 inch platform

Did less weight than last week and worked on smooth transitions between implements. Also did less overall work in comparison to last Wednesday in order to freshen up a bit. All done in an hour.
richardduceIcon...21-04-2012 @ 11:30 
Member 691, 720 posts
Post Edited: 21.04.2012 @ 11:30 AM by richardduce
Junction gym 21.04.12

15 inch deads
60kg 2x5
80kg x3
100kg x3
120kg x2
140kg x2
160kg x2
190kg x2
222.5kg x1 PB
225kg xf (dont know why i went for this)
210kg x2

Speed Pulls
150kg x2


Oly Bar (1 power clean and push jerks)
60kg xplenty
65kg xplenty
75kg x3
85kg x3
95kg x5 steady away
General_illIcon...21-04-2012 @ 11:33 
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3rd place Europes strongest man 2016 U90kg
Member 1239, 13275 posts
SQ 280, BP 155, DL 310
745.0 kgs @ 89kgs UnEq
Couple of really nice sessions in here.
richardduceIcon...21-04-2012 @ 22:25 
Member 691, 720 posts
General_ill said:Couple of really nice sessions in here.


Cheers Dan. Would like a shed load more kgs on the bar though mate. Especially on the Deadlift. Always been a weaker area. Well done on a big below parallel squat bud.
richardduceIcon...23-04-2012 @ 18:07 
Member 691, 720 posts
Post Edited: 23.04.2012 @ 18:08 PM by richardduce
23.04.12 Training at Work

Bar warm ups

Log 1 motions
42kg 2 sets of plenty
52kg x2
62kg x2
72kg x2
80kg 2 doubles
72kg x5
Did 1 motions as knee was a bit sore from doing push jerks on sat. Enjoyed them.

Strict Press (1st rep cleaned)
40kg x5
50kg x5
60kg x5
70kg x5
75kg x4

Pulldowns and kb super sets 3sets

Concept 2 Rower 1000m 4.26mins Blowing greatly!
richardduceIcon...25-04-2012 @ 22:22 
Member 691, 720 posts
Post Edited: 25.04.2012 @ 22:23 PM by richardduce
Junction gym 25.04.12

Deadlift
70kg 2x5
90kg x5
110kg x3
130kg x3
150kg x3
175kg x2
200kg x1 (wanted 2 possibly 3)
200kg xf (oh dear)
140kg x2 (changed technique slightly and moved feet in a bit. Felt better.)
180kg x2
200kg xf
Did an easy 195 x2 the other week but today was not there for 5kg more. Graham noticed that my feet seemed wide for some reason. Will look at this going forward.

Stones

110 to 54 inch x fail!!! (Usually nail this easily!. Head not in it. Wanted to do a bit of a stone run but not today!)
110 to 48 inch x1 and a big fat fail!!
Should not have tackied up as confidence was shot from the outset.

Off form sesh and feel very paggered too to be honest. Apologies to Gra again for being a moaning git! Need to work something out going forward.
walkerIcon...25-04-2012 @ 22:36 
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Does not need Advice, knows everything.
Member 3505, 3510 posts
SQ 295, BP 182.5, DL 290
767.5 kgs @ 105kgs Eq
We all have off days now and again mate! Cheers for letting me use your tacky, so much easier with it, 145 next time Happy
richardduceIcon...25-04-2012 @ 22:56 
Member 691, 720 posts
Post Edited: 25.04.2012 @ 22:59 PM by richardduce
walker said:We all have off days now and again mate! Cheers for letting me use your tacky, so much easier with it, 145 next time Happy

No probs bud. You looked good on the stones. May take a week off in order to rest a few bits and pieces that are not right, and to get my head right also. My confidence took a bit of a knock tonight to be honest.
richardduceIcon...26-04-2012 @ 15:37 
Member 691, 720 posts
26.04.12 Works training

Oly Bar Clean and Push Jerk (1st rep cleaned)
Bar 2xplenty
60kg x5
70kg x3
80kg x3
90kg x3
100kg x4

Good confidence builder after yesterday.

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