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Richards Training

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richardduceIcon...25-01-2019 @ 21:01 
Member 691, 580 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
24.01.19 Works Gym

X Trainer 5 mins

Mobisation

Back Squat
BW 2x10
Bar 2x5
50kg x3
60kg x3
70kg x3
80kg x3
90kg x8
90kg x8

Easy

Speed Pulls
90kg x8 singles

Bent Row
50kg x8
60kg x8
60kg x8

Face Pulls
3x10

Bent Laterals
3x10


25.01.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x1
80kg x1
90kg x1

Left 1 poss 2 in tank

65kg x8
65kg x8

Low Row Bar Pulldown
4x10

Pushdown
3x10

EZ Curl
3x10
richardduceIcon...28-01-2019 @ 16:05 
Member 691, 580 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
28.01.18 Works Gym

X Trainer 5 mins

Upper Mobility

CGBP (TnG)
Bar 2x5
50kg x3
60kg x3
70kg x3
77.5kg x5
77.5kg x5

Lower Mobility

Deadlift
60kg x3
60kg x3
80kg x3
100kg x3
110kg x8
110kg x10

Back Extension
BW x10
+10kg x8
+10kg x10

Pulldowns
3x10

DB Curl
2x8

Wattbike
46 mins
richardduceIcon...31-01-2019 @ 18:07 
Member 691, 580 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
31.01.19 Works Gym

Foam Rolling

Lower Mobility

Back Squat
BW2x10
Bar 2x5
50kg x3
60kg x3
70kg x3
82.5kg x3
95kg x8
95kg x8

Speed Pulls
90kg x10 singles

Face Pulls
5x10

Wattbike
30 mins
richardduceIcon...01-02-2019 @ 22:00 
Member 691, 580 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
Post Edited: 01.02.2019 @ 22:01 PM by richardduce
01.02.19 Works Gym

Upper Mobility

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x1
80kg x1
90kg x1
67.5kg x8
67.5kg x8
Everything lacked a bit of pop

Bent Row
60kg 3x8

Low Row
4x10

Pushdown - EZ Curl Superset
3 Rounds
richardduceIcon...04-02-2019 @ 14:33 
Member 691, 580 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
04.02.19 Works Gym

Upper Mobility

CGBP (Touch n Go)
Bar 2x5
50kg 2x3
60kg x3
70kg x3
80kg x5
80kg x5

Lower Mobility

Deadlift (Beltless)
60kg 2x3
80kg x3
100kg x3
117.5kg x8
117.5kg x8

Back Extension
BW x10
+ 15kg x8
+ 15kg x8

Pulldown
3x10

Alt DB Curl
3x8

Wattbike
38 mins
richardduceIcon...07-02-2019 @ 16:01 
Member 691, 580 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
07.02.19 Works Gym

Lower Mobilisation

Back Squat (Beltless)
BW 2x10
Bar 2x5
50kg x3
60kg x3
70kg x3
80kg x3
90kg x3
100kg x8
100kg x8

Speed Pulls
90kg x8 singles

Face Pulls
4x10

Pulldown x10/Rear DB Laterals x10 Superset
3 Rounds

Wattbike
30 mins
richardduceIcon...08-02-2019 @ 21:17 
Member 691, 580 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
08.02.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
50kg x3
60kg x3
70kg x8
70kg x8

Bent Row
60kg 3x8

Low Row
3x10

Pushdowns
x10 x10 x8

Oly Bar Curl
x10 x10 x8
richardduceIcon...11-02-2019 @ 15:13 
Member 691, 580 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
11.02.19 Works Gym

General Mobilisation

CGBP (Touch n Go)
Bar 2x5
50kg x3
60kg x3
72.5kg x3
82.5kg x5
82.5kg x5

Deadlift (Beltless)
60kg x3
60kg x3
80kg x3
95kg x3
105kg x3
122.5kg x8

Pulldown
3x10

Low Row
3x8

Alt DB Curl
8, 6, 10

Wattbike
45 mins
richardduceIcon...14-02-2019 @ 16:07 
Member 691, 580 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
14.02.19 Works Gym

Lower Mobilisation

Back Squat (Beltless)
BW 2x10
Bar 2x5
60kg x3
70kg x3
80kg x3
92.5kg x3
105kg x8
105kg x8
Back and hips creaky

Speed Pulls
90kg x8 singles

Back Extension
BW x10
+ 15kg x8
+ 15kg x8

Pulldowns
3x10

Rear Laterals
3x10

Wattbike
34 mins
richardduceIcon...15-02-2019 @ 20:55 
Member 691, 580 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
15.02.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
50kg x3
62.5kg x3
72.5kg x8
72.5kg x8

Low Row
3x10
1x8

Facepulls
2x10

Pushdowns
3x10

Oly Bar Curl
3x10

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