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Rich's Training Journal

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RichG123IconRich's Training Journal17-03-2011 @ 16:21 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Thought i would start a journal on here as theres alot of strong people on here with good advice...

so..

Im 136kg....5ft10 and just turned 22 years old 4 days ago

I have been training just over a year and a half (bout 1yr 8-9 months)

Wanting to become a strongman have competed in 1 first timers comp and came 17 out of 25

current pb's

Squat - 240kg
Bench - 130kg
Deadlift - 250kg
Overhead - 120kg
Atlas Stone - 120kg (Last touched a stone 4-5 months ago)

Aims for 2011

Squat - 260kg
Bench - 145kg
Deadlift - 270kg
Overhead - 135kg
Atlas Stone - 140kg

Routine

Monday - Chest
Tuesday - Back
Wednesday - Shoulders
Thursday - Rest
Friday - Legs
Saturday -Arms
Sunday - Rest
RichG123Icon...23-03-2011 @ 12:51 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Back

Deadlift

212.5kg x 2 reps

Speed deadlift

172.5 x 3 reps x 8 sets

Stiff leg deadlift

120kg x 8 reps x 2 sets

Bent over row

100kg x 8 reps x 2 sets
JCIcon...23-03-2011 @ 12:52 
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technical retard
Member 172, 36827 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
Man, you is a HUGE unit at only 22 y/o Grin

Welcome buddy Grin
RichG123Icon...23-03-2011 @ 16:38 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
haha thanks JC Happy
RichG123Icon...24-03-2011 @ 11:37 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Shoulders

Military press

60kg x 5 reps
70kg x 5 reps
90kg x 3 reps
110kg x 1 rep

Behind neck press

60kg x 5 reps x 2 sets
70kg x 3 reps x 2 sets
80kg x 1 rep

Dumbell press

30kg x 8 reps x 3 sets
RichG123Icon...28-03-2011 @ 10:27 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Legs

Squat
210kg x 2 reps
170kg x 3 reps x 8 sets

Leg extensions
lvl 10 x 8 reps x 3 sets

Hamstring curls
lvl 10 x 8 reps x 3 sets
RichG123Icon...31-03-2011 @ 09:06 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Chest

Bench

110kg x 2 reps
90kg x 3 reps x 8 sets

Incline bench

80kg x 8 reps
70kg x 8 reps

Decline Bench

80kg x 8 reps
70kg x 8 reps

Dumbell bench

40kg x 8 reps x 2 sets
RichG123Icon...31-03-2011 @ 09:07 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Back

Deadlift

220kg x 2 reps

Speed deadlift

185 x 3 reps x 8 sets
RichG123Icon...04-04-2011 @ 13:05 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Legs

Squat
225kg x 2 reps
185kg x 3 reps x 6 sets
andydanjoshIcon...04-04-2011 @ 18:42 
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^^ thats me that is !! ^^ (the hair is a wig)
Member 776, 8709 posts
SQ 140, BP 127.5, DL 180
447.5 kgs @ 74kgs UnEq
nice work and strong O/H.


Happy
RichG123Icon...05-04-2011 @ 10:35 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Thanks mate Happy
RichG123Icon...05-04-2011 @ 10:35 
Avatar
Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Back

Deadlift

237.5kg x 2 reps

Speed deadlift

200kg x 3 reps x 5 sets
RichG123Icon...11-04-2011 @ 11:43 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Post Edited: 11.04.2011 @ 11:45 AM by Carl
Had a go at a 1RM on legs tried 240kg
RichG123Icon...15-06-2011 @ 12:26 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Chest

Bench

100kg x 5 reps x 4 sets
100kg x 3 reps

Incline bench

60kg x 5 reps
80kg x 5 reps x 2 sets

Pec Fly

forgot to look x 8 reps x 3 sets

Then finished with a little bit of tricep work
RichG123Icon...16-06-2011 @ 21:39 
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Member 1532, 103 posts
SQ 245, BP 147.5, DL 260
652.5 kgs @ 136kgs UnEq
Squat

190kg x 5 reps x 3 sets

Leg press

400kg x 5 reps x 3 sets

leg extensions

always forget what weight x 8 reps x 3 sets

then did some calf raises to finish

123

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