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Richards Training

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richardduceIcon...11-10-2012 @ 15:09 
Member 691, 720 posts
11.10.12 Junction gym

X Trainer and BW squats 2x10 warm up

Back Squat (all beltless)
60kg 3x5
80kg x3
100kg x3
120kg x2
140kg x3
Deloaded on the volume and had an easy one.

CGBP
60kg 2x5
70kg x5
82.5kg 3x5
Building this back up. Steady away.

Sled Sprints
Sled +45kg x30m
Sled +70kg x30m
Sled +90kg 5x30m
Conditioning is getting better as this does not hurt my lungs as much. It does fatigue my legs however
richardduceIcon...12-10-2012 @ 17:03 
Member 691, 720 posts
12.10.12 Works Training

Various warm ups on XTrainer, swings and snatches with 16kg KB

Kettlebell Work

Snatch 20kg 30 reps (15 each hand)
30 secs rest
Alt Swings 24kg 20 reps (10 each hand)
30 secs rest

Did this for 4 rounds and did 200 reps in no time.

KB Get Up

24kg 2x10 (5 reps each hand)
Working on getting up without using supporting hand.

Fun half hour.
richardduceIcon...15-10-2012 @ 20:24 
Member 691, 720 posts
Post Edited: 15.10.2012 @ 20:33 PM by richardduce
15.10.12 Junction Gym

Oly bar warm ups

Axle Push Jerk (1st rep doh conti cleaned)
65kg x5
65kg x3
75kg x2
85kg x2
92.5kg x2
105kg xfailed clean
5 seconds later
105kg x1
85kg x2 and failed the third
Not there today at all.

Deficit Deadlift (beltless)
80kg x5
100kg x3
130kg x3
150kg x3
170kg x3
Good

Strict Press
Bar x8
40kg x5
50kg x5
60kg x5
70kg x5
Nearly called it a day after the 60kg set. Nothing there mentally or physically in the overhead work today.

Later on at Work
Oly Bar Push Jerk (1st rep power cleaned)
Bar 2xplenty
60kg x5
70kg x5
80kg x2
85kg x5
85kg x5
A bit better.

Did loads of KB work in my class later. Need to get my head back in the game.
richardduceIcon...17-10-2012 @ 16:43 
Member 691, 720 posts
Post Edited: 17.10.2012 @ 18:27 PM by richardduce
17.10.12 Junction Gym

XTrainer and BW squat 2x10 warm up

Back Squat (all beltless)
60kg 3x5
80kg x5
100kg x5
120kg x10
Ok

CGBP
Bar x10
60kg x5
65kg x5
75kg x5
85kg x5
85kg x5

Barrell Loading Medley
72kg to 60" from 5m out
80kg to 60" from 5m out
90kg to 54" from 5m out
105kg to 48"
Would have liked it to be quicker

Barrell Loading
80kg to 60" x4

Tackyless Stones
Played about and worked up to 110kg to 54", and lapped 120kg and failed load it to 48". Then failed to lap 120kg i think.

Sled Sprints
Sled + 45kg x 30m
Sled + 70kg x 30m
Sled + 95kg x 30m
Sled + 105kg 3x30m
Enjoyed this
richardduceIcon...19-10-2012 @ 20:47 
Member 691, 720 posts
19.10.12 Works Training

Log
42kg 2x5
52kg x3
62kg x2
70kg x2
80kg x2
90kg 7 cluster singles done in quick time

KB Snatch
24kg 3 sets of 20 (10 each hand)
16kg x60 (30 each hand)
richardduceIcon...22-10-2012 @ 20:16 
Member 691, 720 posts
22.10.12 Junction Gym

Axle Push Jerk (1st rep power cleaned)
65kg x5
65kg x3
70kg x3
80kg x3
90kg x5
Warm up for deads

Deadlift (all beltless)
80kg x5
100kg x3
140kg x3
160kg x3
180kg x3
Ok. Gonna build from here.

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

Later at work did loads of swings/snatches with 16kg KB in my class.
richardduceIcon...24-10-2012 @ 21:21 
Member 691, 720 posts
24.10.12 Junction Gym

Xtrainer and BW squat 2x10 warm up

Back Squat (all beltless)
60kg 2x5
70kg x5
90kg x5
110kg x5
130kg x5
130kg x5
130kg x5
Worked on getting a better belly full of air on the way down, and these were much better.

CGBP
bar x10
60kg 2x5
70kg x5
80kg x3
85kg x5
85kg x6
85kg x5
Keeping the elbows nicely tucked in to work the triceps.

Sled Sprints
Worked up to about 6 or 7 efforts of 15m with the sled + 110kg. Done in quick time with a couple of other lads.
richardduceIcon...27-10-2012 @ 12:05 
Member 691, 720 posts
27.10.12 Junction Gym

Log
35kg x5
45kg x5
55kg x5
65kg x3
75kg x2
87.5kg x2
95kg x1
95kg x1
97.5kg x1
97.5kg xf
80kg x7 (1st rep cleaned)
Was stronger on these earlier in the year, but they are moving back up.

Stone shouldering
70kg x5
70kg x5

2 hand KB swing
40kg 3x14

1 hand alt KB swing
28kg x40 (20 each hand)

Not bad to say i was not very enthused.
richardduceIcon...29-10-2012 @ 14:37 
Member 691, 720 posts
29.10.12 Works Training

Power clean and Push Jerk
Bar xplenty
40kg x5
60kg x1 clean and 3 jerk
70kg x1 clean and 3 jerk
80kg x1 clean and 2 jerk
90kg x1 clean and 2 jerk
Very easy warm ups for Deads.

Deadlifts (beltless)
100kg 2x3
140kg x3
160kg x2
185kg x1
160kg x5

Strict Press
Bar xplenty
40kg x8
50kg x5
60kg x8
Nowt in shoulders today

Need to work something out going forward.
richardduceIcon...01-11-2012 @ 15:36 
Member 691, 720 posts
Post Edited: 01.11.2012 @ 15:38 PM by richardduce
01.11.12 Junction Gym

Xtrainer and Bw squat 2x10 warm up

Back Squat (all beltless)
60kg 2x5
70kg x5
90kg x5
112.5kg x5
132.5kg x5
132.5kg x5
Feeling good and making progress

CGBP (SS single ply sleeves on because elbow is a bit sore. These are very loose and dont give me anything but warmth and support)
Bar x10
60kg 2x5
70kg x5
80kg x5
87.5kg x5
90kg x5
Making progress here too

Sled Sprints
Worked up to Sled + 110kg for 4x30m

Good un
richardduceIcon...05-11-2012 @ 15:07 
Member 691, 720 posts
Post Edited: 05.11.2012 @ 15:08 PM by richardduce
05.11.12 Junction Gym

Oly Bar Power Clean
60kg x5
60kg x5
70kg 2x3
80kg 2x3
Warm up for Deads

Deads 531 Block1 week1 (all beltless)
90kg x5
110kg x5
130kg x5
145kg x10
Very easy and loads in tank. Concentrating on getting shoulders behind bar which worked well.

SLDL (doh, beltless with straps)
110kg x8

Push Press/Jerk 531 block1 week1(SS elbow sleeves on)
Bar 2x5
60kg x5
70kg x5
80kg x7
Easy to start with. Loads in tank.
richardduceIcon...07-11-2012 @ 20:45 
Member 691, 720 posts
Post Edited: 07.11.2012 @ 20:46 PM by richardduce
07.11.12 Junction Gym

Xtrainer and Bw squat 2x10 warm up

Back Squat (beltless)
60kg 2x5
70kg x5
90kg x3
110kg x2
130kg x1
150kg x1 (was between a 92 and 95% lift, left 5-10 kg in tank)
130kg x5
130kg x1 (belt on from here, felt much easier)
140kg x1
Noticed that i get a bit from my belt and squatting feels more comfortable with it on.

CGBP 531 block1 week1 (sleeves on)
Bar x10
60kg 2x5
70kg x5
80kg x10
Happy. Something to build on.

Yoke (beltless)
130kg x30m
170kg x30m
200kg 2x30m
Light and quick

Barrell loading
80kg to 60" x5

Barrell loading medley
80kg to 60" (from 5m out)
92kg to 54" (from 5m out)
105kg to 54"
100kg to 48"

Stone Shouldering
70kg x7 failed 8th

Steady away
richardduceIcon...09-11-2012 @ 19:23 
Member 691, 720 posts
Post Edited: 09.11.2012 @ 19:27 PM by richardduce
09.11.12 Works Training

Log 531 block1 week1 (1st rep cleaned, sleeves on)
42kg 3x5
52kg x5
62kg x5
75kg x8
Steady start to this. Plenty of reps in tank.

Log 1 motion
62kg x3
72kg x3

KB Snatch 20kg 3x30 (15 each hand per set)

Cool
RodgerIcon...09-11-2012 @ 22:00 
Avatar
salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
lots of work here mate Happy
nice reps on log too!
richardduceIcon...12-11-2012 @ 15:06 
Member 691, 720 posts
Rodger said:lots of work here mate Happy
nice reps on log too!


Cheers rodger. Even more impressed with your training lately mate. You are banging out some great numbers.

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