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Richards Training

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