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Richards Training

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richardduceIcon...28-02-2020 @ 14:30 
Member 691, 720 posts
28.02.20 Works Gym

General Mobilisation

Deadlift (Beltless)
70kg x5
70kg x5
100kg x3
100kg x3
115kg x3
132.5kg x8

Hyperextension
BW x10
+15kg x10
+15kg x10
+15kg x10

KB Swing
3x10
richardduceIcon...02-03-2020 @ 12:21 
Member 691, 720 posts
01.03.20.Works Gym

General Mobilisation

Pulldowns
1x15
5x10
1x12

Low Row
5x10

Pushdown
5x10

Alt Db Curl
3x8

Cable Curl
2x12
richardduceIcon...02-03-2020 @ 16:41 
Member 691, 720 posts
02.03.20 Works Gym

General Mobility

Back Squat (Beltless)
60kg x3
60kg x3
60kg x3
70kg x3
80kg x3
90kg x3
100kg x5
100kg x5
100kg x5

Leg Press
4x10

Leg Extension
3x12
richardduceIcon...04-03-2020 @ 13:27 
Member 691, 720 posts
04.03.20 Viking Strength Gym Ossett

General Mobilisation

Pulldowns
5x12

Pendlay Rows
60kg x8
80kg x6
80kg x6
80kg x6

1 Arm Low Row
4x12

Rope Pushdown
4X15

1 Arm Pushdown
3x12

Ez Bar Curl
1x15
1x10
2x8

Preacher Curl
2x12

Stretching and Rollin
richardduceIcon...06-03-2020 @ 13:39 
Member 691, 720 posts
06.03.20 Works Gym

General Mobilisation

Deadlift (Beltless)
70kg x5
70kg x5
100kg x3
100kg x3
120kg x3
140kg x5
140kg x5
140kg x5

Hyperextensions
Bw x10
+15kg x10
+15kg x10
+15kg x10

Close Grip Pulldowns 10 rep - Rope Pushdown 10 rep Superset
4 rounds
richardduceIcon...09-03-2020 @ 14:16 
Member 691, 720 posts
Post Edited: 09.03.2020 @ 14:16 PM by richardduce
09.03.20 Works Gym

General Mobilisation

Back Squat (Beltless)
60kg x3
60kg x3
60kg x3
70kg x3
80kg x3
90kg x3
102.5kg x5
102.5kg x5
102.5kg x5

Deadlift Technique Work

Leg Curl
5x12

Leg Extensions
5x12
richardduceIcon...10-03-2020 @ 15:05 
Member 691, 720 posts
10.03.20 Works Gym

Upper Mobilisation

Close Grip Pulldowns
1x15
4x12

Low Row
5x12

Pushdown
3x10

Rope Extension
3x15

Seated Alt Db Curl
3x8

Cable Curl
3x12
richardduceIcon...13-03-2020 @ 14:06 
Member 691, 720 posts
13.02.20 Works Gym

General Mobilisation

Deadlift (Beltless)
70kg x5
70kg x5
100kg x1
100kg x1
120kg x1
140kg x1
160kg x1
145kg x5
145kg x5
Noticed that my shoulders were getting a bit in front of the bar. Will rememdy this next week. Made the pull feel slightly longer.

Low Row
4x10

Close Grip Pulldown
4x10

Hyperextension
BW x10
+15 kg x10
+15 kg x10
+15 kg x10
richardduceIcon...15-03-2020 @ 16:32 
Member 691, 720 posts
15.03.20 Works Gym

General Mobilisation

Bench Press (Touch n Go)
Bar 2x5
50kg x5
60kg x5
70kg x3
75kg x5
75kg x5
75kg x5
Good to get back to a little pressing

Rope Pushdown
1x15
3x12

1 Arm Pushdown
3x10

Oly Bar Curl
1x15
2x10

DB Preachers
2x10
richardduceIcon...16-03-2020 @ 16:10 
Member 691, 720 posts
16.03.20 Works Gym

General Mobilisation

Back Squat (Beltless)
60kg x3
60kg x3
60kg x3
70kg x3
80kg x3
90kg x3
100kg x3
110kg x5
100kg x8

Leg Curl
4x12

Leg Extension
4x15
richardduceIcon...17-03-2020 @ 20:20 
Member 691, 720 posts
17.03.20 Works Gym

Upper Mobilisation

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

Pulldowns
4x12

1 Arm Low Row
5x12
richardduceIcon...17-03-2020 @ 20:20 
Member 691, 720 posts
17.03.20 Works Gym

Upper Mobilisation

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

Pulldowns
4x12

1 Arm Low Row
5x12
richardduceIcon...21-03-2020 @ 09:16 
Member 691, 720 posts
20.03.20 Works Gym

Upper Mobilisation

Bench Press (Touch n Go)
Bar 2x8
50kg x5
60kg x5
70kg x5
81kg x5
81kg x5
81kg x5

Deadlift (Beltless)
70kg x5
70kg x5
100kg x2
115kg x3 ouch
132.5kg x3
151kg x3 ouch
Not good.

Close Grip Pulldowns
4x12

Cable Pullover
4x10

Rope Pushdown 12 rep Alt Db Curl 10 rep Superset
4 rounds
richardduceIcon...23-03-2020 @ 17:54 
Member 691, 720 posts
23.03.20 The Garden

General Mobilisation

Goblet Squat
12kg x10
16kg x10
20kg x10
28kg x10
32kg x12
32kg x12
32kg x12

2 kb Front Squat
16kg 4x12

Kb Sumo Deadlift
3x20
richardduceIcon...24-03-2020 @ 14:01 
Member 691, 720 posts
24.03.20 The Garden

General Mobilisation

1 Arm Kb Floor Press
12kg x10
16kg x10
20kg x10
28kg x8
28kg x8

Press Ups
3x15

Kb Row
4x12

Kb Triceps Extension
4x12

Kb Hammer Curl
4x12

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