Rob Palmer's Road to 900
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| Tom_Martin |  | ... | 10-04-2011 @ 21:01 |
 No one believed him anyway. Member 958, 11411 posts SQ 410, BP 215, DL 4251050.0 kgs @ 100kgs UnEq | Really good lifting...! Nothing more to say really! | ||
| JH | | ... | 10-04-2011 @ 21:06 |
 Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | Good Training. Well Done What did your friend total unequipped? Was it GBPF | ||
| robpalmer1 | | ... | 10-04-2011 @ 21:56 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | Yeah was GBPF, he went 237.5/165/287.5 Not sure on the bench though it may have been 160. | ||
| robpalmer1 | | ... | 13-04-2011 @ 19:29 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | 13/4/11 Did some speed work on Monday with chains on the squat and also some fat grip deadlifting, I now have a on of 120kg x 1 on that exercise, so it's no wonder my grip is useless on big weights! This morning I did some paused box squatting with my belt, the box is about 1/2 inch higher than the one at St mary's gym. X1 @ 180 200 215 220 Pretty happy with that, feel like I'm in the best squatting shape ever at the moment. Going to bench and deadlift later, trying one of my older suits to see if it helps with the line of the pull a bit more. | ||
| robpalmer1 | | ... | 13-04-2011 @ 19:30 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | The PM session went as follows Bench Press x 1 @ 180 Shirt On (Tried a new set up for the chains so I get a bigger load at lockout) 3x1 @ 180+ Chains (Somewhere between 220-30 at the top) Deadlift (Tried my looser inzer max dl) 270 x 1 290 x 1 300 x 1 305 x 1 (Grip again was a bit loose) Won't use this suit for the comp, will use the titan from the video. Figure I will need 310+ to get in the mix and that won't happen in a loose suit. | ||
| robpalmer1 | | ... | 20-04-2011 @ 21:47 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | last little update before the Euros. Did a few sessions at the end of last week, training was a bit fractured due to work, did some speed bench on friday 15th that was all good. Sunday 17th managed a little deadlifting up to 280 then some speed work without the suit. Monday 18th Speed Squats + Chains U/E 5x1 @ 170 (200 at top), U/E Bench 180,190 x 1 Loose Shirt on 190 + Chains (220-30 at top) x1, 195 x1, 195 F (Just lost it at lockout), Deadlift 290 x 1 Speed Deadlift 230 5x1 Today I did my last heavy squats and deadlifts 12.00 PM Squat (FMJ) x1 @ 290,310,325 5.00 PM Deadlift x 1 290,305,312.5 Speed Deadlift 5x1 @ 230 CG Bench Press x 1 @ 160,170,180 Just a short peaking cycle now and I'm ready to go! | ||
| tz1127 | | ... | 20-04-2011 @ 22:05 |
 Member 1419, 2281 posts SQ 175, BP 105, DL 240520.0 kgs @ 82kgs UnEq | Hi Rob thanks for helping me warm up in the South west! Btw always curious to hear from an "insider"... what sort of average numbers in the big 3 from professional rugby players do you see (backs as well as forwards)? | ||
| Carlin_Jones23 | | ... | 20-04-2011 @ 22:06 |
Member 2300, 126 posts SQ 190, BP 150, DL 235575.0 kgs @ 92kgs UnEq | massive close grip bench! good luck for the epf europeans! | ||
| IrishMarc | | ... | 20-04-2011 @ 22:46 |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Good luck for the euros mate 247.5 bench is fooking massive. | ||
| robpalmer1 | | ... | 21-04-2011 @ 19:28 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | tz1127 said:Hi Rob thanks for helping me warm up in the South west! Btw always curious to hear from an "insider"... what sort of average numbers in the big 3 from professional rugby players do you see (backs as well as forwards)? No probs mate, was good to put a face to the name, Pats a bit small to be lifting out over 100kg  Its a bit of a tough question to answer to be honest. We have a squad of 40+ players all with different needs and training goals, but generally out of the guys I have worked with in the rehab program, had a number of players leg press 600+ kg, 1 player benched 190kg weighing 100kg, who also runs 40m in 4.7's. One player deadlifting for the first time ever pulled 200x3 @ 89kg, squats are difficult as most have been taught poorly and it wouldn't be safe to push them on that exercise, but your average forward would squat 200+ kg to around parrallel. Steffon Armitage is a very impressive squatter I have seen him squat 240 + green bands (extra 40kg) x 3 to a decent depth. Hope that gives you a general idea mate. | ||
| robpalmer1 | | ... | 21-04-2011 @ 19:29 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | Thanks for the good lucks as well, will do my best. | ||
| Brad_Cutler | | ... | 21-04-2011 @ 19:32 |
knows his sleds Member 399, 1545 posts SQ 250, BP 175, DL 340765.0 kgs @ 95kgs UnEq | Nice work as per Rob. | ||
| tz1127 | | ... | 21-04-2011 @ 20:27 |
Member 1419, 2281 posts SQ 175, BP 105, DL 240520.0 kgs @ 82kgs UnEq | Post Edited: 21.04.2011 @ 20:28 PM by tz1127 robpalmer1 said: No probs mate, was good to put a face to the name, Pats a bit small to be lifting out over 100kg Its a bit of a tough question to answer to be honest. We have a squad of 40+ players all with different needs and training goals, but generally out of the guys I have worked with in the rehab program, had a number of players leg press 600+ kg, 1 player benched 190kg weighing 100kg, who also runs 40m in 4.7's. One player deadlifting for the first time ever pulled 200x3 @ 89kg, squats are difficult as most have been taught poorly and it wouldn't be safe to push them on that exercise, but your average forward would squat 200+ kg to around parrallel. Steffon Armitage is a very impressive squatter I have seen him squat 240 + green bands (extra 40kg) x 3 to a decent depth. Hope that gives you a general idea mate. Thanks for your answer mate! All the best at the Euros and I look forward to seeing you taking home loads of medals lol and I'm definetly gonna tell Pat the "too small to hand out 100kg+" comment!  | ||
| robpalmer1 | | ... | 22-04-2011 @ 20:19 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | tz1127 said: Thanks for your answer mate! All the best at the Euros and I look forward to seeing you taking home loads of medals lol and I'm definetly gonna tell Pat the "too small to hand out 100kg+" comment! We will see! The plan is to get 6 from 6 in the squat and bench and then have a crack when its time to deadlift, like I said before I will need over 310 to be in the mix and that is around my limit, but if I think i could get a medal I would put whatever I need on the bar, fed up of making up the numbers at big comps. | ||
| robpalmer1 | | ... | 06-05-2011 @ 20:42 |
Am I elite? Member 1674, 306 posts SQ 350, BP 250, DL 305905.0 kgs @ 93kgs Eq | Read the above post again! What a dick I am! 4 from 9 1 squat 1 bench 2 deadlifts not good enough!! | ||
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