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Richards Training

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richardduceIcon...09-06-2012 @ 10:47 
Member 691, 720 posts
Gra_Bul said:eh up Rich!! Very early session is that lol ive only just out of bed lol


i'll be trying to get down on Wednesday night this week if your around?


Aup gra. The poop numbers probably reflect the early sesh ha ha. Been a bit creaky post comp but i will get back next week. Unable to do Weds night mate. The wife is on nights. Will look to have a train with you soon though mate.
richardduceIcon...12-06-2012 @ 12:13 
Member 691, 720 posts
Post Edited: 12.06.2012 @ 12:14 PM by richardduce
12.06.12 Junction Gym Training

Rower warm up

Back Squat
BW 2x10
60kg 2x5
80kg x5
100kg x5
120kg x5
140kg x5

Log Push Jerks (1st rep cleaned)
Oly bar warm ups
45kg x5
55kg x5
65kg x5
75kg x3
85kg x5
More in the tank

53kg SS DB

1st set all ftoh x4
1L 1R 1L 1R

2nd set 1st rep cleaned
2R 2L

GHR 3 sets working on getting the position correct

Not feeling mega strong but got something done
RodgerIcon...12-06-2012 @ 12:39 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq		Nice work mate
richardduceIcon...12-06-2012 @ 15:43 
Member 691, 720 posts
Rodger said:Nice work mate

Cheers Rodge. Looking to break some log pbs soon.
richardduceIcon...14-06-2012 @ 16:52 
Member 691, 720 posts
14.06.12 Junction Gym

4" Deficit Deads
70kg 2x5
100kg 2x3
140kg x2
160kg x2
185kg x2
Happy

SLDL (doh with straps)
140kg 2x5
Bringing these back in to strengthen the hams

Frame Carry
Worked up to 205kg 2 runs of 15m

Barrell loading (no run in)
80kg to 60 inch platform x4+1f at the lip of the platform
90kg to 60 inch platform x2
richardduceIcon...16-06-2012 @ 11:48 
Member 691, 720 posts
Post Edited: 16.06.2012 @ 11:51 AM by richardduce
16.06.12 Wakefield WL Club

Plenty of mobility work for a warm up

Oly Bar Push Jerks (1st rep cleaned)
40kg 2xplenty
50kg x3
60kg x3
70kg x3
80kg x3
90kg x3
100kg failed clean
100kg x3
Was not missing the clean on the second 100kg set, but nearly decapitated myself in the process! Jerks were ok.

Push jerks from rack

110kg xF
Should not have done this as was feeling fatigued from previous work. Head not in it. Hit my head with the bar on the way down for some reason too as i failed it. What a nob.

Strict Press from racks

40kg x5
50kg x5
60kg x2
65kg x9

Decent days work. The sesh on Thurs left me quiet tight in the back and shoulders though, which did take the edge off this session.
richardduceIcon...18-06-2012 @ 22:47 
Member 691, 720 posts
18.06.12 Works Training

20 mins of Fluff

Pulldowns 5x12

Face Pulls 3x12

Rower 500m 1min 49 secs
Wanted to do 1000m but went out too fast and settled with 500m. Will be doing more rowing in the future.
richardduceIcon...19-06-2012 @ 18:35 
Member 691, 720 posts
19.06.12 Junction Training

X trainer warm up

Back squat
BW 2x10
60kg x7
70kg x5
90kg x5
110kg x5 (belt on)
130kg x9
A couple left in tank. Will start a bit of a squat program next week based on sets of 4. Done the same thing a years ago for deads and i think it will be good for squats.

Log ftoh
50kg x5
60kg x3
70kg x1
80kg x1
90kg 5 singles done with a minutes rest between reps.
Easy enough. Will be doing these cluster singles for log adding 5kg per week. Started light so i can develop momentum up to 100kg through the weeks.

Log clean
100kg x1
Easy

Yoke
170kg x30m
250kg x30m
Fast and solid

Mini Medley
90kg ironmind sandbag to low platform from 5m out into
105kg barrell to low platform from 5m out
Loading is getting better

GHR
x10
x8
x6
richardduceIcon...21-06-2012 @ 17:31 
Member 691, 720 posts
21.06.12 Works Training

Axle Push Jerks (1st rep belly cleaned)
Bar 2x plenty
62.5kg x5
72.5kg x3
82.5kg x3
92.5kg x5
92.5kg x5
Kept it light today. Tons in tank

Strict Press
40kg x8
50kg x5
60kg x3
72.5kg x5 failed 6th rep
Wanting 80kg x5 some time soon.
richardduceIcon...22-06-2012 @ 20:48 
Member 691, 720 posts
Post Edited: 22.06.2012 @ 20:49 PM by richardduce
22.06.12 Works training

Rower warm up

Deadlift
60kg 2x5
100kg x3
130kg x3 (belt on)
150kg x2
170kg x1
190kg x3
210kg f+f
Not far away now. When i break the floor with 210 it will get finished because iam strong at lock out and weak off the deck. Maybe if i had done a single at 180 then gone to 210 it would have gone. but i was happy with the graft at 190 too.

Speed pulls
140kg 3 sets of 2

SLDL (straps on, beltless)
145kg 2x5 reps

Pendlay rows
80kg 3x6 reps

Double handed KB swings
24kg 2x20

Happy. Doing more accesory for for the deads in the form of GHR, SLDL, rows and KB stuff which iam sure will bring the pesky deadlift up.
bruceIcon...22-06-2012 @ 21:10 
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a champion ...from the future !!
Member 1806, 3968 posts
SQ 210, BP 140, DL 240
590.0 kgs @ 89kgs UnEq
Post Edited: 22.06.2012 @ 21:14 PM by bruce
good session pal
richardduceIcon...22-06-2012 @ 21:44 
Member 691, 720 posts
bruce said:good session pal


Cheers mate. Hope that shoulder heals Wink .
bruceIcon...22-06-2012 @ 22:10 
Avatar
a champion ...from the future !!
Member 1806, 3968 posts
SQ 210, BP 140, DL 240
590.0 kgs @ 89kgs UnEq		lol, av u tried doing ur speed set on ur warm up. it really help me especially when I went for a pb. If I was u I would do maybe 6 single pulls at around 100 as a warm up then go up the weight to a max, also do maybe 3 or 4 triples at 100 if u are doing a normal session
richardduceIcon...23-06-2012 @ 10:10 
Member 691, 720 posts
bruce said:lol, av u tried doing ur speed set on ur warm up. it really help me especially when I went for a pb. If I was u I would do maybe 6 single pulls at around 100 as a warm up then go up the weight to a max, also do maybe 3 or 4 triples at 100 if u are doing a normal session


Sounds like a good idea when going for a max dead. Will give it a bash next time i go for one.
richardduceIcon...25-06-2012 @ 18:38 
Member 691, 720 posts
25.06.12 Works Training

Log ftoh
45kg x5
55kg x5
65kg x3
75kg x1
85kg x1
95kg x1
95kg x1 Wanted to loads of singles fast paced but had no energy.
85kg x5 (1st rep cleaned)

Dumbell
40kg gym db ftoh alternate 5 on each hand
40kg gym db x5 on each hand (1st rep cleaned)
Very easy

Pulldowns 4x12

Face Pulls 2x20

Had a wedding on Saturday and still not feeling very energised today so took it steady.

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