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Richards Training

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richardduceIcon...01-03-2019 @ 20:54 
Member 691, 670 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
01.03.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x3
82.5kg x3
82.5kg x3
82.5kg x3
82.5kg x3
Had a better, more solid set up today and it showed!

CGBP (Touch n Go)
72.5kg x10

Pulldowns
3x10

Pushdown/Oly Bar Curl Superset
3 rounds
richardduceIcon...04-03-2019 @ 15:21 
Member 691, 670 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
04.03.19 Works Gym

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x5
50kg x3
60kg x3
60kg x3
70kg x3
80kg x8
80kg x8

Deadlift (Beltless)
60kg x3
60kg x3
80kg x3
100kg x3
115kg x3
132.5kg x5
132.5kg x5

Low Row
5x10

Alt DB Curl
3x8

Wattbike
51 mins
richardduceIcon...07-03-2019 @ 14:16 
Member 691, 670 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
07.03.19 Works Gym

Lower Mobilisation

Back Squat (Beltless)
BW 2x10
60kg x3
60kg x3
70kg x3
80kg x3
90kg x3
100kg x3
110kg x5
110kg x5

Speed Pulls
92.5kg x8 singles

Bent Row
3x8

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

Wattbike
38 mins
richardduceIcon...08-03-2019 @ 21:07 
Member 691, 670 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
08.03.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
72.5kg x3
85kg x3
85kg x3
85kg x3
85kg x3

CGBP (Touch n Go)
75kg x10

Pulldown (Low Row Bar Grip)
3x12

Pushdown
3x10

EZ Bar Curl
3x8
richardduceIcon...11-03-2019 @ 14:04 
Member 691, 670 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
Post Edited: 11.03.2019 @ 14:05 PM by richardduce
11.03.19 Works Gym

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x5
50kg x3
60kg x3
70kg x3
77.5kg x3
82.5kg x8
82.5kg x8

Ballista Bench Press
82.5kg x10

Deadlift (Beltless)
60kg x3
60kg x3
80kg x3
105kg x3
120kg x3
137.5kg x5
137.5kg x5

Low Row
4x10

Alt DB Curl
8, 8, 6

Wattbike
39 mins
richardduceIcon...14-03-2019 @ 20:20 
Member 691, 670 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
14.03.19 Works Gym

Lower Mobilisation

Back Squat (Beltless)
BW x10
Bar 2x5
60kg x3
60kg x3
70kg x3
80kg x3
90kg x3
100kg x3
112.5kg x5
112.5kg x5

Speed Pulls
92.5kg x 7 singles

Bent Row
4x5

Wattbike
47 mins
richardduceIcon...15-03-2019 @ 21:18 
Member 691, 670 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
15.03.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x3
80kg x1
87.5kg x3
87.5kg x3
87.5kg x3
87.5kg x3

CGBP (Touch n Go)
75kg x10

Pulldowns
3x10

Facepull/Oly Bar Curl Superset
3 rounds
richardduceIcon...18-03-2019 @ 14:18 
Member 691, 670 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
18.03.19 Works Gym

Upper Mobilisation

Ballista Bench Press (Touch n Go)
Bar 2x5
60kg x3
60kg x3
70kg x3
80kg x3
90kg x5
90kg x5
90kg x5

Bench Press (Touch n Go)
80kg x8

Deadlift (Beltless)
60kg x3
60kg x3
80kg x3
100kg x3
120kg x3
143.5kg x5
143.5kg x5

Low Row
5x10

Alt DB Curl
2x8

Concentration Curl
1x12

Wattbike
45 mins
richardduceIcon...21-03-2019 @ 07:44 
Member 691, 670 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
20.03.19 Works Gym

Lower Mobilisation

Back Squat (Beltless)
BW 1x10
Bar 2x5
60kg x3
60kg x3
80kg x1
92.5kg x1
105kg x1
117.5kg x6 Singles
105kg x5
Should have Deloaded. Painful.

Speed Deads
92.5 kg x7 singles

Bent row
3x8

Wattbike
42 mins
richardduceIcon...22-03-2019 @ 21:26 
Member 691, 670 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
22.03.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
65kg x1
73.5kg x8
73.5kg x8

CGBP (Touch n Go)
75kg x10

Pulldowns (Low Row Grip)
4x10

Pushdowns
3x15

Oly Bar Curl
10,8,8
richardduceIcon...25-03-2019 @ 15:47 
Member 691, 670 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
Post Edited: 25.03.2019 @ 15:48 PM by richardduce
25.03.19 Works Gym

Upper Mobilisation

Ballista Bench Press (Touch n Go)
Bar 2x5
60kg x3
70kg x3
81kg x3
92.5kg x5
92.5kg x5
92.5kg x5

Bench Press (Touch n Go)
82.5kg x8

Deadlift (Beltless)
60kg x3
60kg x3
80kg x3
100kg x3
125kg x5

Low Row
4x10

Back Ext
BW 2x10

Alt DB Curl
8, 8, 10

Wattbike
45 mins
richardduceIcon...28-03-2019 @ 21:50 
Member 691, 670 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
28.03.19 Works Gym

Lower Mobilisation

Back Squat (Beltless)
BW 2x10
Bar 2x5
60kg x3
60kg x3
72.5kg x5
85kg x8
These are not agreeing with me at all

Speed Pulls
92.5 x 8 singles

Pendlay Row
3x8

Facepulls
3x10

Wattbike
50 mins
richardduceIcon...29-03-2019 @ 21:24 
Member 691, 670 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
29.03.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
67.5kg x3
75kg x8
75kg x8

CGBP (Touch n Go)
80kg x5
80kg x5

Pulldown - Low Row
60 reps

Pushdown - Oly Bar Curl Superset
3 rounds of 10 reps each exercise
richardduceIcon...01-04-2019 @ 17:12 
Member 691, 670 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
01.04.19 Works Gym

Upper Mobilisation

Ballista Bench Press (Touch n Go)
Bar 2x5
60kg x3
60kg x3
70kg x3
82.5kg x3
95kg x5
95kg x5
95kg x5

Bench Press (Touch n Go)
85kg x8

Deadlift (Beltless)
60kg x3
60kg x3
80kg x3
100kg x3
115kg x3
132.5kg x3
132.5kg x3
132.5kg x3

Pulldown (Low Row Bar)
4x10

Back Ext
BW 3x10

Alt DB Curl
8,8

Concentration Curl
1x10

Wattbike
50 mins
richardduceIcon...05-04-2019 @ 14:28 
Member 691, 670 posts
SQ 180, BP 120, DL 210
510.0 kgs @ 92kgs UnEq
05.04.19 Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x3
77.5kg x8
77.5kg x8

CGBP (Touch n Go)
82.5kg x5
82.5kg x5

Low Row
5x8

Pulldown
3x12

Pushdown 12 reps - Oly Bar Curl 8 reps Superset
3 rounds

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