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Richards Training

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richardduceIcon...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
richardduceIcon...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
richardduceIcon...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.
RobboIcon...02-05-2012 @ 14:42 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Nice deadlift pb wednesday mate. Log and oh medley looked strong too.
richardduceIcon...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.
walkerIcon...02-05-2012 @ 20:00 
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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
Some nice work there today mate.
richardduceIcon...05-05-2012 @ 11:46 
Member 691, 720 posts
Post Edited: 05.05.2012 @ 11:49 AM by richardduce
Junction training 05.05.12

Oly 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
bruceIcon...05-05-2012 @ 15:57 
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a champion ...from the future !!
Member 1806, 3968 posts
SQ 210, BP 140, DL 240
590.0 kgs @ 89kgs UnEq
good training mate
richardduceIcon...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 Happy
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.
richardduceIcon...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.
richardduceIcon...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
richardduceIcon...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
richardduceIcon...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.
richardduceIcon...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.
richardduceIcon...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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