Richards Training
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| richardduce |  | ... | 27-04-2012 @ 14:48 |
Member 691, 720 posts | 27.04.12 Junction gym Back Squat BW squat 3x10 60kg x5 70kg x5 90kg x3 110kg x3 (belt on) 130kg x2 150kg x2 170kg x1 Steady away. did not want to do too much volume on these today. Speed pulls Worked up to 140kg for 4 sets of 2 reps Worked on technique a bit and not having my legs too wide which may have been hindering me. Puldowns Many sets of 10/12 using different hand spacings Done | ||
| richardduce | | ... | 30-04-2012 @ 15:21 |
Member 691, 720 posts | Junction training 30/04/12 12 inch Deads 70kg 2x5 100kg x5 120kg x3 140kg x3 160kg x2 180kg x2 202.5 x2 pb Got my feet in a better position this week Speed pulls 150kg 2x2 Log (1st rep cleaned) 35kg xplenty 45kg xplenty 55kg x3 65kg x3 70kg x3 80kg x3 90kg x3 Overhead medley 53kg SS db 90kg log 72kg barrell 53kg SS db 90kg log failed on clean Rest 5 mins 53kg SS db 80kg x3 72kg barrell | ||
| richardduce | | ... | 02-05-2012 @ 14:40 |
Member 691, 720 posts | Junction training 02.05.12 Strict Press out of rack Bar x2 sets of plenty 40kg x5 50kg x5 60kg x3 70kg x3 80kg x2 (Felt heavy today for some reason!) 60kg x10 Farmers Walk (low handles) 60kg x 15m 60kg x 15m 110kg x15m 110kg x15m The last set was quick Yoke 170kg x 15m 210kg x 15m Moving Medley 80kg barrell to 42 inch from 5m out 250kg yoke x 15m Ironmind sack to 42 inch from 5m out Yoke 250kg x 15m (for some reason had to take a drop on these! Chuffin hell!) Light 180kg tyre for several flips Bit of a mixed bag tbh. For some reason my speed on yoke has dipped a little so will sort this out next week. Also need to practise wrestling and moving that sack too. | ||
| Robbo | | ... | 02-05-2012 @ 14:42 |
 When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | Nice deadlift pb wednesday mate. Log and oh medley looked strong too. | ||
| richardduce | | ... | 02-05-2012 @ 14:46 |
Member 691, 720 posts | Post Edited: 02.05.2012 @ 14:53 PM by richardduce Robbo said:Nice deadlift pb wednesday mate. Log and oh medley looked strong too. Cheers James. That 64 circus db work of yours looked ridiculously easy on monday also. | ||
| walker | | ... | 02-05-2012 @ 20:00 |
 Does not need Advice, knows everything. Member 3505, 3510 posts SQ 295, BP 182.5, DL 290767.5 kgs @ 105kgs Eq | Some nice work there today mate. | ||
| richardduce | | ... | 05-05-2012 @ 11:46 |
Member 691, 720 posts | Post Edited: 05.05.2012 @ 11:49 AM by richardduce Junction training 05.05.12Oly Bar warm ups x plenty Axle ftoh (double overhand) 65kg 2 sets of plenty 75kg x3 85kg x2 100kg x1 (Very easy, using these as a warm up for a oh medley) OH Medley Axle 100kg SS 53kg DB (left hand) 72kg barrell failed, then 10 seconds later nailed it (must remember quick clean) Rest 5 mins Axle 100kg SS 53kg DB (left hand) 72kg barrell Happy with overheads. Bulmers new axles feel good to Press. Axle Deads (doh with straps) Worked up to 185kg x3 205kg fail 185kg x2 My deadlift is what it is. These do feel harder on the new axles in comparison to the older one though. Will have a play about with these pre comp to sort out tech. Stones 110kg x3 straight into 120kg fail (48 inch platform) 120kg x1 straight into 110kg x1 (48 inch platform) Will work on these more in the next couple of weeks | ||
| bruce | | ... | 05-05-2012 @ 15:57 |
 a champion ...from the future !! Member 1806, 3968 posts SQ 210, BP 140, DL 240590.0 kgs @ 89kgs UnEq | good training mate | ||
| richardduce | | ... | 08-05-2012 @ 15:06 |
Member 691, 720 posts | 08.05.12 Junction Gym Deadlift 60kg 2x5 100kg x3 140kg x3 (belt on) 165kg x3 195kg x3  Getting a better set up on these now Axle Deads (straps) worked up to a very easy 185kg x2 Looked at a different technique with robbo and this seemed to really help. Felt much better than the weekend. Log (1st rep cleaned) 45kg xplenty 55kg xplenty 65kg x3 70kg x3 80kg x3 92.5kg x3 Truck db (1st rep cleaned) 55kg x6 (3 reps on the right, imediately followed by 3 on the left) Keg loading run 80kg to 60" from 5m out into 90kg to middle platform from 5m out into 100kg to 48" from 5m out Getting better on these and quite quick for me. Enjoyed this sesh very much and looking forward to competing now. | ||
| richardduce | | ... | 10-05-2012 @ 10:53 |
Member 691, 720 posts | 10.04.12 Junction Gym Rower warm up Yoke Frame x30m 170kg x15m 210kg x15m 250kg x15m 250kg x15m Quick enough, but want quicker still. Farmers (low handles) 100kg x15m 100kg x15m Lightened off on these this week. Quick. Smaller Ironmind sandbag pick up and walk and load to low platform Large Ironmind sandbag pick up and walk Practising picking the damn things up and moving with them. Stones 120kg x2 to 48" 110kg x4 to 48" All done in 1 hr 10mins. | ||
| richardduce | | ... | 13-05-2012 @ 13:11 |
Member 691, 720 posts | 13.05.12 Works Training Oly Bar 1 clean and push jerks Bar 2xplenty 60kg x5 70kg x5 80kg x3 90kg x6 Very easy and could have done a couple more presses. No platform at work means i have to be careful and keep reps in tank. 15inch(ish)Deads Worked up to 200kg x4 Was not feeling these today. Pulldown and KB swing superset x3 rounds | ||
| richardduce | | ... | 15-05-2012 @ 20:50 |
Member 691, 720 posts | 15.05.12 Works Training Log (1st rep cleaned and push jerk) 42kg 2x5 52kg x3 62kg x3 72kg x3 82kg x3 92kg x3 Very easy and more in tank Speed deads 140kg 3 singles Feeling good | ||
| richardduce | | ... | 17-05-2012 @ 13:42 |
Member 691, 720 posts | Post Edited: 17.05.2012 @ 13:47 PM by richardduce 17.05.12 Junction Training Bar overhead warmups 2x plenty Axle ftoh (double overhand) 65kg x3 75kg x2 85kg x1 (warm ups for overhead medley) Overhead medley Axle 100kg x2 (1st rep conti cleaned) SS 53db right hand x1 SS 53db left hand xf (rushed what is usually an easy rep) Barrell 72kg 1 motion x1 Rest a couple of mins Axle 100kg x1 SS 53 db left hand x1 Barrell 72 kg 1 motion x1 Everything was snappy (apart from db fail). Farmers walk (low handles) 70kg each hand x30m 110kg each hand x15m 6.47secs Yoke warm up 170kg x 30m Medley 80kg barrell to 42" from 5m out 260kg yoke 10m 90kg ish ironmind sandbag to 42" from 5m out Felt good Frame pick up 205kg x1 Stones 120kg to 48" x2 120kg to 48" x1 Must remember to breath more as i nearly passed out during 1st set. Think i must be holding my breath. Wally. Good and enjoyable sesh. | ||
| richardduce | | ... | 20-05-2012 @ 12:36 |
Member 691, 720 posts | 20.05.12 Work Training Deadlift 60kg 2x5 100kg x5 130kg x2 150kg x2 170kg x2 190kg 2 singles Did feel a bit heavy during warm up tbh. 15 inch Axle Deads Worked up to 182.5 x2 Not long to go now till comp. | ||
| richardduce | | ... | 22-05-2012 @ 10:26 |
Member 691, 720 posts | 22.05.12 Junction Gym Bodyweight 90.1 kg on junction scales fully clothed in trackies and oly boots. Gas Canister Log 55kg 3 sets of plenty 65kg x3 75kg x3 85kg x3 Easy enough. Wanted to get one last practice on these before sunday. Truck DB ftoh 55kg 1 right, 1 left, 1 right, 1 left done in 1 set. Barrell 1 motion 72kg x1 Pulldowns 3x12 A little rower to finish. Rest and foam roller now ready for Sunday. | ||
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