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Richards Training

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richardduceIcon...29-06-2012 @ 16:01 
Member 691, 720 posts
27.06.12 Junction Gym

Back squat
Bw2x10
60kg 2x5
80kg x5
100kg x5
120kg x5 (belt on) Felt heavy what the??
137.5kg x4 Felt terrible and sacked it off at this point.

This was my poor session on Weds. Nothing there at all. Will deadlift tonight.
richardduceIcon...29-06-2012 @ 20:44 
Member 691, 720 posts
Post Edited: 29.06.2012 @ 20:45 PM by richardduce
29.06.12 Works training

Deficit Deadlift
60kg 2x5
100kg x3
140kg x1
160kg x1
190kg x1 pb
Good

SLDL (doh straps, beltless)
150kg x5
150kg x4

Bent rows
60kg 3x8

KB snatch
16kg 10l 10r
16kg 10l 10r

KB swing
24kg 15l 15r

Happy
richardduceIcon...02-07-2012 @ 15:32 
Member 691, 720 posts
02.07.2012 Junction Gym

Oly bar warm ups

Axle push jerks (1st rep doh conti cleaned)
65kg x5
70kg x2
80kg x2
90kg x1
105kg x2
85kg x5 ftoh
Happy

SS circus DB 53kg x6 ftoh (alternating right then left, so did 3 on each hand)

GHR 3 sets
richardduceIcon...04-07-2012 @ 13:12 
Member 691, 720 posts
04.07.12 Junction Training

Back Squat (all sets done beltless)
BW 2x10
60kg 2x5
80kg x5
100kg x5
120kg x5
140kg x4 last one was a grinder
140kg x2 sound and easier
Need to get beltless squatting back up there as this has helped me in the past. I used to do multiple sets of 5 with 140kg on the beltless back squats. It is obvious it needs work.

Farmers (18" handles)
80kg each hand x30m
120kg each hand x15m
120kg each hand x15m
Ok.

Barrell loading to 60" (no run in)
80kg x4 failed a fifth load

GHR Facepull supersets x plenty

Knackered.
bruceIcon...04-07-2012 @ 13:26 
Avatar
a champion ...from the future !!
Member 1806, 3968 posts
SQ 210, BP 140, DL 240
590.0 kgs @ 89kgs UnEq
Enjoyed it today pal. Good session
richardduceIcon...14-07-2012 @ 15:12 
Member 691, 720 posts
Post Edited: 14.07.2012 @ 15:22 PM by richardduce
A week ago i had a poo deadlift session, went up to 180kg x1 and decided to have a week off.

14.07.12 Works Training

Deficit Deads
60kg x5
60kg x5
100kg x3
100kg x3
140kg x3
160kg x5

Log Power jerks(1st rep cleaned)
45kg xplenty
45kg x5
55kg x3
65kg x3
75kg x7
Steady Away

Adjustable thick DB handle ftoh
40kg rx1 lx1 rx1 lx1
50kg rx1 lx1 rxfail rx1 lxfail lx1
Can tell i have not used the handle in a while. Tech is weird. I do better with the circus and truck DB!!

Gym DB
40kg ftoh x 10 reps (5 reps on each hand alternating sides)

Pulldowns
3x10

Good to be back
richardduceIcon...18-07-2012 @ 07:57 
Member 691, 720 posts
17.07.12 Junction Gym

X Trainer warm up

Back Squat (Beltless)
BW 2x10
65kg 2x5
85kg 2x5
105kg x5
120kg x9
Gonna do these beltless for a while now to bring my core strength up. This will then hopefully lead to a 180kg+ belted squat.

GHR
x8
x6
x6
Getting a good position on these now

Sled Push
Sled +40kg x30m
Sled +60kg x30m
Sled +80kg 4 runs of 30m
Knackered

Tyre flip
Did the small tyre for a couple of sets working on tech with NeilD. Proper cream crackered now.

Did some heavy bag boxing, rowing and short tennis on Sunday too. Want to start doing more varied stuff that i enjoy to build fitness.
richardduceIcon...20-07-2012 @ 12:57 
Member 691, 720 posts
20.07.12 Junction Gym

Deadlift
60kg 3x5
100kg x5
130kg x3 (belt on)
150kg x3
170kg x5
Steady away

Axle push jerk (1st rep doh belly cleaned)
65kg xplenty
75kg x3
85kg x3
95kg x5
80kg x5 ftoh
Happy with this

Strict Press
40kg 2x5
50kg x5
60kg x10


Superset
Pendlay row 60kg x10
KB swing 28kg x20
Did 2 rounds of this

Happy
richardduceIcon...29-09-2012 @ 11:45 
Member 691, 720 posts
29.09.12 Junction gym

Took 2 months off training because i was burnt out a bit, but have been back training now for about a month. Looking to really push on with squat, dead and oh work and use sled sprints and KB work as conditioning. Not going to do too much in the way of heavy events for a bit.

Rower warm up and BW squats 2x10

Back Squat (all done beltless)
60kg x5
60kg x5
70kg x5
90kg x5
110kg x5
125kg x5
130kg x5
Easy and snappy

Pulldowns 4x12

KB swings
28kg x15
40kg 3x15

Happy
richardduceIcon...01-10-2012 @ 15:11 
Member 691, 720 posts
Post Edited: 01.10.2012 @ 15:15 PM by richardduce
01.10.12 Junction Gym

X trainer and oly bar warm ups

Axle Press(beltless, no elbow sleeves)
65kg 2xmany (1st rep belly cleaned from here)
75kg x3
85kg x3
100kg x3
85kg x5 (all ftoh)

Deficit Deadlift (beltless)
80kg x5
100kg x3
140kg x2
165kg x3
Easy

Strict Press
Bar x8
40kg x5
50kg x5
62.5kg x8
62.5kg x8

Sled Sprints
Sled + 25kg x30m
Sled + 45kg x30m
Sled + 85kg 4x30m
Knackered

Will be doing loads of reps with 16kg KB tonight in my class. Swings, snatches and so on.
richardduceIcon...04-10-2012 @ 21:08 
Member 691, 720 posts
04.10.12 Junction Gym

X trainer and BW squat 2x10 warm up

Back Squat (all beltless)
60kg x5
60kg x5
70kg x5
90kg x5
110kg x5
130kg x5
130kg x5
Ok

CGBP (single ply SS elbow sleeves)
Bar x10
60kg x5
60kg x5
70kg x5
80kg x5
90kg x4
80kg 2x5 (sleeves off)
Dont get anything out of having the sleeves on. Could be due to them being old and not very tight anymore.

Spin bike 10 mins
richardduceIcon...07-10-2012 @ 12:46 
Member 691, 720 posts
07.10.12 Works Training

Log Push Jerks (1st rep cleaned)
42kg x5
42kg x5
52kg x2
62kg x1
70kg x1
80kg x1
90kg x1
95kg x1
82.5kg x5
Felt good today.

Log Clean
102kg x1
107kg x1
Strong on these

Strict Press
40kg x8
50kg x5
60kg x3
65kg x8

KB Snatch 20kg 3x30 (15 on each hand)
richardduceIcon...09-10-2012 @ 15:48 
Member 691, 720 posts
Post Edited: 09.10.2012 @ 22:24 PM by richardduce
09.10.12 Junction Gym

Axle Power Clean
65kg x5
65kg x3
75kg x2
85kg x2
95kg x1 2ndfailed
95kg x1
95kg x1
Used these as a warm up for deads

Deadlift (beltless)
80kg x3
100kg x3
130kg x3
150kg x3
175kg x3
Getting better

Barrell Loading
Played about loading 70 kg to 60" platform then

Barrel Medley
80kg to 60" from 5m out
90kg to 54" from 5m out
101kg to 48" from 5m out
Felt good but could be quicker

Stones (no tacky)
Played about shouldering 70kg, and loading 85kg and 110kg stone.

KB Swing
Double handed KB swing 40kg 3x15

Fun session
bruceIcon...09-10-2012 @ 17:32 
Avatar
a champion ...from the future !!
Member 1806, 3968 posts
SQ 210, BP 140, DL 240
590.0 kgs @ 89kgs UnEq
Good training pal
richardduceIcon...09-10-2012 @ 17:40 
Member 691, 720 posts
bruce said:Good training pal

Cheers Liam. Training on Monday?

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