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richardduce | ![]() | ... | 12-11-2012 @ 15:10 |
Member 691, 720 posts | Post Edited: 13.11.2012 @ 18:34 PM by richardduce 12.11.12 Junction GymXtrainer and oly bar warm up Axle Belly Cleans (DOH, no belt or sleeves) 65kg x5 65kg x3 75kg x3 85kg x3 90kg x3 Warm up for deads Deadlift 531 block1 week2 (beltless) 90kg x5 90kg x3 110kg x5 135kg x3 155kg x9 A couple left in tank. SLDL (doh, straps) 120kg x8 Push Jerk 531 block1 week2 (no sleeves) Bar xplenty 60kg x5 65kg x5 75kg x3 85kg x6 Not as much pop as usual, but still a couple in tank. Cool. | ||
richardduce | ![]() | ... | 14-11-2012 @ 18:52 |
Member 691, 720 posts | Post Edited: 14.11.2012 @ 18:55 PM by richardduce 14.11.12 Junction GymXtrainer and BW squat 2x10 warm up Back Squat 60kg 2x5 70kg x5 90kg x5 110kg x5 (belt on) 130kg x8 Left a couple in the tank here. 120kg x6 (beltless) CGBP 531 block1 week2 (sleeves on as left elbow is giving me a touch of jip) Bar xplenty 60kg 2x5 70kg x5 75kg x3 85kg x7 Again could have done 1 or 2 more. Sled Sprints I think i worked up to 2 sets of 30m with sled + 125kg. Went through the gears with this. Put some sets of KB swing 28kg x15 at the end of a couple of the 30m sprints. Was wasted during and at the end of this and experienced prowler flu i think!!! Have been a touch quicker but this weight for sled work is a PB. | ||
richardduce | ![]() | ... | 16-11-2012 @ 20:39 |
Member 691, 720 posts | 16.11.12 Works Training Log 531 block1 week2(1st rep cleaned) 42kg 3x5 52kg x5 62kg x5 70kg x3 75kg x3 80kg x6 Had 1 or 2 left over. Log clean 90kg 2 sets of 3 Wanted to do more but upper back and hips tight so called it a day there. | ||
richardduce | ![]() | ... | 19-11-2012 @ 15:52 |
Member 691, 720 posts | Post Edited: 19.11.2012 @ 15:52 PM by richardduce 19.11.12 Junction GymX trainer and oly bar warm up Oly Bar Power Clean 60kg 2x3 70kg x3 82.5kg 2x3 Warm up for deads Deadlift 531 block1 week3 (beltless) 100kg x5 100kg x3 127.5kg x5 145kg x3 162.5kg x7 SLDL (doh, straps) 140kg x5 Push Jerk 531 block1 week3(sleeves on) 60kg 2x5 70kg x5 80kg x3 90kg x5 Easy enough, but iam sacking off overhead for a bit as elbow does not like it. Stone Shouldering 70kg x9 | ||
richardduce | ![]() | ... | 21-11-2012 @ 16:39 |
Member 691, 720 posts | 21.11.12 Junction Gym Xtrainer and bw squat 2x10 warm up Back Squat 60kg 3x5 70kg x5 95kg x5 115kg x5 (belt on) 135kg x5 Feel very creaky and off form today 100kg x5 (beltless) CGBP 531 block1 week3 Bar x10 60kg 2x5 70kg x5 80kg x3 90kg x4 Poo. Wanted to do some running around/sled/yoke work but sacked it off. Creaky hips and a lack of kip put paid to today. Got a PB in moaning if nothing else. Will have a couple of days off and train on Saturday. May possibly do Russian Masters Squat routine along side 531 deads and CGBP. Gonna take a look at Defrancos agile8 to keep loose. Not doing overhead for a couple of weeks as left elbow needs a rest. | ||
richardduce | ![]() | ... | 23-11-2012 @ 20:44 |
Member 691, 720 posts | 23.11.12 Works Training Xtrainer and bw squat warm up 2x10 Back Squat (beltless) 60kg 2x5 80kg x5 100kg x2 115kg x2 130kg 6 sets of 2 Easy enough. Starting a new 2 a week squat thingy. Will see how things go. Still a bit creaky. Pulldowns 3x12 | ||
richardduce | ![]() | ... | 26-11-2012 @ 15:05 |
Member 691, 720 posts | Post Edited: 26.11.2012 @ 15:06 PM by richardduce 26.11.12 Junction GymXtrainer warm up Axle Power Clean 65kg 3x3 75kg x3 85kg 2x3 Warm up for deads Deadlift 531 block2week1 (beltless) 90kg 2x5 110kg x5 132.5kg x5 150kg x8 Plenty in tank SLDL (beltless, straps) 140kg 2x5 2 Handed KB Swing 40kg 3x15 | ||
richardduce | ![]() | ... | 29-11-2012 @ 14:50 |
Member 691, 720 posts | 29.11.12 Junction Gym Xtrainer and BW squat 2x10 warm up Back Squat (beltless) 60kg 2x5 70kg x5 90kg x5 110kg x2 130kg 6 sets of 2 Very easy as they should be at this stage CGBP 531 block 2 week1 Bar xplenty 60kg 2x5 65kg x5 72.5kg x5 82.5kg x7 70kg x10 Always been poo at bench. Cant wait to get overhead going again when the elbow allows it. Sled Work (15m sprint forward into 15m pull/drag) Sled + 60kg Sled + 80kg Sled + 105kg for 6 sets Hard, but fun. | ||
richardduce | ![]() | ... | 02-12-2012 @ 09:20 |
Member 691, 720 posts | 01.12.12 Thornes Park Training Xtrainer and Bw Squat 2x10 warm up Back Squat (all beltless) 60kg 2x5 70kg x5 90kg x3 110kg x3 130kg 7 sets of 3 reps First set felt odd for some reason, but the rest were straight forward. Concept 2 Rower L10 1 mile 6.38 | ||
richardduce | ![]() | ... | 03-12-2012 @ 20:23 |
Member 691, 720 posts | Post Edited: 03.12.2012 @ 20:24 PM by richardduce 03.12.12 Junction TrainingXtrainer and oly bar warm up Oly Bar Power Clean 60kg x3 65kg x3 75kg x3 85kg x3 87.5kg x3 Deadlift 531 block2 week2 (beltless) 100kg x5 100kg x3 120kg x3 140kg x3 157.5kg x8 Very easy. SLDL (straps, beltless) 145kg x5 Yoke (beltless) Worked up to 210kg 2x30m Fast enough for now. Medley Stone Shouldering 70kgx5 into 80kg barrell loading to 54" x5 reps Not bad | ||
richardduce | ![]() | ... | 05-12-2012 @ 20:37 |
Member 691, 720 posts | Post Edited: 05.12.2012 @ 20:50 PM by richardduce 05.12.12 Junction GymXtrainer/Bw squats/Overhead Squat warm up. Back Squat 60kg 2x5 70kg x5 90kg x5 110kg x3 (belt on from here) 130kg 6 sets of 4 reps Very easy GHR 3x6 Sled Sprint 15m into Sled drag 15m Worked up to 6 rounds of this with Sled + 120kg Have totally sacked off pressing for a while as my left elbow is twanging and snappy! | ||
richardduce | ![]() | ... | 07-12-2012 @ 17:10 |
Member 691, 720 posts | 07.12.12 Work Training Concept 2 rower 1 mile 6.21. PB | ||
richardduce | ![]() | ... | 08-12-2012 @ 12:55 |
Member 691, 720 posts | 08.12.12 Junction Gym Xtrainer/bw squat/overhead squat warm up Back Squat (beltless) 60kg 2x5 70kg x5 90kg x5 110kg x3 130kg 6 sets of 2 reps Ok GHR 3x8 This session was fuelled by road rage! Some people seem to think it is ok to park up on a double yellow on a corner of a busy dual town centre carriageway to pick someone up! Holding everyone up in the process. I sounded the horn to show my displeasure. At the next lights the goon got out of his car and came towards mine. I opened my door to discuss this. He seemed to think he had left enough room for people to pass(he had not as the right hand lane was busy and there was not room to indicate into that lane). He also did not seem to appreciate that you should not park on a double yellow anyway, as i kept telling him. Makes me laugh when some people will argue even when they are in the wrong to start with. The thing is i was not angry and did not shout until he came over. I only sounded my horn because the plank had parked in an illegal place with his back end hanging out! Cooled down a bit now, but some people! | ||
Rodger | ![]() | ... | 08-12-2012 @ 14:21 |
![]() salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | road/roid rage? ![]() ![]() Nice squats Im goign to have to take it easy on pressing too. I think I need to balance things up a bit | ||
richardduce | ![]() | ... | 08-12-2012 @ 14:39 |
Member 691, 720 posts | Rodger said:road/roid rage? ![]() ![]() Nice squats Im goign to have to take it easy on pressing too. I think I need to balance things up a bit Roid rage lol. Would not have minded if i was in the wrong Rodge, but the guy had ingorantly parked in the most horrible of places!!! I have some tendonitis in the tricep tendon that inserts into the elbow. Working in a gym does not help as iam always showing people exercises and stuff. Your pressing has really come on mate. Looking to do a 180 squat soon all being well. Today just did a bit a bit of steady beltless volume work. You really feel the benefit of a belt if you mix in some beltless stuff i have found lately. | ||
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