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Ross_HarkinsIcon...15-11-2011 @ 20:59 
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Tues 15/11/11 another exciting session

Back squats low bar: 70kgx5, 120kgx5, 145kgx2, 3x8x152.5kg

Ultra close grip bench: 40kgx10, 60kgx10, 3x10x80kg

Sqwats were fine, going well considering bodyweight still 87, gave my shoulders good going over at the weekend, loads of foam rolling with a rolling pin, pole dislocations, tiger balm each night and tissue massage each morning during hot shower. Chanced normal bench but took closest grip index touching smooth not the best leverage wise but allowed me tp press without any pain, thinking narrow front presses after deadlifts second session will see, continue with rehab anyway.
WiegieboardIcon...15-11-2011 @ 21:20 
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Member 899, 11329 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Glad you're doing plenty of work on the shoulders to keep them in shape.
Good squatting with those numbers. Impressive lifting. Also, it's up haha
Ross_HarkinsIcon...16-11-2011 @ 19:56 
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Wiegieboard said:Glad you're doing plenty of work on the shoulders to keep them in shape.
Good squatting with those numbers. Impressive lifting. Also, it's up haha


yeah will bring grip out very slowly over next few weeks til shoulder is spot on. Yeah squats still comfortable just cardio part the problem, going to try and milk it until the new year so the reps will continue on everything then will do 5's.
Ross_HarkinsIcon...17-11-2011 @ 20:08 
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Thurs 17/11/11 As no Sat training due to a certain GBPF ref trained sat training today back still not recovered

Deadlifts: 120kgx5, 170kgx4, 200kgx2, 230kgx8, 230kgx6, 230kgx5

Close grip bench press: 40kgx10, 60kgx6, 80kgx6, 85kgx6, 3x6x90kg, shoulder feeling better

Tricep bar close grip press: 60kgx6, 70kgx6, 75kgx6 narrowness starting to get awkward may switch to neutral grip dumbells

Standing presses: 3x6x50kg easy just starting again for rehab

Dumbell rows: 3x6x47.5 kg again for rehab
Ross_HarkinsIcon...17-11-2011 @ 20:09 
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Thurs 17/11/11 As no Sat training due to a certain GBPF ref trained sat training today back still not recovered

Deadlifts: 120kgx5, 170kgx4, 200kgx2, 230kgx8, 230kgx6, 230kgx5

Close grip bench press: 40kgx10, 60kgx6, 80kgx6, 85kgx6, 3x6x90kg, shoulder feeling better

Tricep bar close grip press: 60kgx6, 70kgx6, 75kgx6 narrowness starting to get awkward may switch to neutral grip dumbells

Standing presses: 3x6x50kg easy just starting again for rehab

Dumbell rows: 3x6x47.5 kg again for rehab
Pole dislocationsx50
voldomonkeyIcon...18-11-2011 @ 11:47 
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SQ 207.5, BP 137.5, DL 222.5
567.5 kgs @ 82.2kgs UnEq
Ross_Harkins said:

Sqwats were fine, going well considering bodyweight still 87, gave my shoulders good going over at the weekend, loads of foam rolling with a rolling pin, pole dislocations, tiger balm each night and tissue massage each morning during hot shower.


Tissue massage - another name for "gentleman's time?" lol
Ross_HarkinsIcon...18-11-2011 @ 19:40 
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I said:Tues 15/11/11 gave my shoulders good going over at the weekend, loads of foam rolling with a rolling pin, pole dislocations, tiger balm each night and tissue massage each morning during hot shower.


Gentlemans time is what single men participate in, and you should know, don't you!
Ross_HarkinsIcon...22-11-2011 @ 20:10 
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Post Edited: 27.11.2011 @ 18:52 PM by Ross_Harkins
Tues 22/11/11

Back squat low bar: 70kgx5, 120kgx4, 140kgx4, 5x6x160kg

Close grip bench press: 40kgx10, 60kgx8, 80kgx6, 90kgx5, 3x5x95kg shoulder getting there still some pain there
Ross_HarkinsIcon...26-11-2011 @ 16:42 
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Sat 26/11/11

Deadlifts: 120kgx4, 170kgx4, 210kgx2, 2x5x250kg

Close grip bench press: 2x5x60kg, 80kgx5, 90kgx5, 2x5x97.5kg, 2x5x100kg

Weighted chins: 3x5x20kg

Everything was a struggle today, think I need to go back to dedicating a separate day for each lift.
WiegieboardIcon...26-11-2011 @ 16:54 
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as crimson as my last victims underclothing.....
Member 899, 11329 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
You reckon you'll hit a 3 day split?
The deadlifts are still a heavy ass weight.
Ross_HarkinsIcon...29-11-2011 @ 21:17 
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Not sure yet Neil see how it goes as the weights go up and the reps drop.

Tues 29/11/11

Back squats low bar: 70kgx5, 120kgx5, 152.5kgx4, 5x5x162.5kg last set felt awake best technique floored

Close grip bench: 60kgx5, 80kgx5, 90kgx5, 3x5x100kg, 1x4x100kg stopped here as felt shoulder on 4th
WiegieboardIcon...29-11-2011 @ 21:22 
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as crimson as my last victims underclothing.....
Member 899, 11329 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Happy to see a good session. Those are some heavy squats!
Ross_HarkinsIcon...30-11-2011 @ 12:45 
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Cheers Neil, if I can eventually nail 5x5x175 at 87 I'll be happy, have you and Bryan been training elsewhere last couple of weeks? Martin and Shtevie had a good session last night too, Martin is looking good for his comp, Simons still being a lazy t**t, I'm next training Sat maybe see you then
Ross_HarkinsIcon...03-12-2011 @ 18:58 
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Sat 03/12/11

Deadlifts: 120kgx5, 170kgx3, 220kgx2, 5x5x240kg

Close grip bench press: 60kgx5, 80kgx5, 3x5x100kg, 3x4x100kg

Deadlifts today were spot on, technique was there, proper use of core and air etc, first 3 sets were a doddle, 4th a bit harder and the 5th harder as back and hams nearly ran out of fuel. Still struggling with shoulder and close grip still a necessity, was determined to get back to 5x5x100 wasn't to be so instead went 3x5 then 4's to match total volume, maybe next week?
WiegieboardIcon...03-12-2011 @ 19:10 
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as crimson as my last victims underclothing.....
Member 899, 11329 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Hi Ross. Good to see a great session like this.
I've been super busy lately with moving house etc. and haven't been at training as a result. Will be back when I can get back though!

Big squatting at 87 would be cool.It's a difficult weight being in the middle of cats but being stronger and lighter is always defo good!

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