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Ross's training life

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rossphillips		Ross's training life	14-11-2011 @ 20:17
Get to a kyro mate. Member 2268, 4659 posts SQ 250, BP 190, DL 272.5 712.5 kgs @ 104kgs Eq	Post Edited: 14.11.2011 @ 21:04 PM by rossphillips First training day back after placing 12th of 18 in the junction gym comp , I would of liked to have come higher but as I pb in every event I can't complain here is how i did in the comp. 120 kg axle press 4 reps 280 kg axle dead lift 15" 4 reps 330 kg yoke 15 m 47sec 130kg farmers 28 seconds 110kg 120 kg atlas stone Monday , pressing No overhead because of comp day before Chest Flat bench 60 x10 100 x 10 140 x10 120 x 10 120 x 10 Medium incline d/b press 40's x10 45's x10 45's x10 45's x10 High incline smith press 60 x10 90x10 90 x10 90 x10 Machine fly Rack + 4 plates x10 x 4 sets Triceps Close grip bench 60 x10 80 x10 80x10 80 x10 Cable push downs Rack + 4 pltes x 10 x 4 sets
rossphillips		Wednesday - squats and dead lift	16-11-2011 @ 19:34
Get to a kyro mate. Member 2268, 4659 posts SQ 250, BP 190, DL 272.5 712.5 kgs @ 104kgs Eq	Squat 60x10 100x10 140x5 180x2 180x2 140x10 Dead lift 60x10 100x5 140x3 180x1 220x1 220x4 Legs feel like lead now quite happy with workout just need more strength in legs hope for a 250 squat before Christmas.
GATES		...	16-11-2011 @ 19:40
What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5 647.5 kgs @ 111kgs UnEq	Looking forward to ring this mate. f**k knows how I no repped the deadlift. Get down to us more an I will give you some advice on some stuff I am alright at
rossphillips		...	16-11-2011 @ 20:02
Get to a kyro mate. Member 2268, 4659 posts SQ 250, BP 190, DL 272.5 712.5 kgs @ 104kgs Eq	Cool mate am alright at my static stuff just need practice on yoke and stones. That dead was a dodgy height I had been practicing at 18" months up to the comp and tried the 15" a week before, goin to try and get up this sat and start training for the northens.
GATES		...	16-11-2011 @ 20:12
What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5 647.5 kgs @ 111kgs UnEq	yeah am mixing up my training over winter want to be a new lifter when i come back try iron out some things getting my pressing upto 150 if i can and deadlift too over 300
rossphillips		...	16-11-2011 @ 20:28
Get to a kyro mate. Member 2268, 4659 posts SQ 250, BP 190, DL 272.5 712.5 kgs @ 104kgs Eq	Yeah I'd like a 300 dead this year and a 200 bench, easyier said than done though lol
rossphillips		...	21-11-2011 @ 21:11
Get to a kyro mate. Member 2268, 4659 posts SQ 250, BP 190, DL 272.5 712.5 kgs @ 104kgs Eq	18/11/11 Back /biceps Machine latt pulldown 80kg x10 120kg x10 120kg x10 120kg x10 T bar row 60kg x10 80kg x10 100kg x10 100kg x10 Seated row 90kg x10 100kg x10 100kg x10 100kg x10 Cable Straight arm pull down Rack + 4 plates x10 x4 sets Biceps Seated curl 30kg x10 35kg x10 40kg x10 40kg x10 Standing b/b curl 40kgx10 50kg x10 50kgx10 50kgx10
rossphillips		...	22-11-2011 @ 10:09
Get to a kyro mate. Member 2268, 4659 posts SQ 250, BP 190, DL 272.5 712.5 kgs @ 104kgs Eq	21/11/11 Overhead press , chest, triceps Strict o/h press 60x10 90x5 100x3 60x10 Flat bench 60x10 100x10 140x10 120x10 High incline smith press 50x10 80x10 80x10 80x10 Slight incline d/b press 45x10x4 Machine fly Rack x10x4 Triceps Push downs Rack x10x4
rossphillips		...	23-11-2011 @ 22:13
Get to a kyro mate. Member 2268, 4659 posts SQ 250, BP 190, DL 272.5 712.5 kgs @ 104kgs Eq	23/11/11 Squats / deadlift /side and rear delts Squats 60x10 100x10 140x5 180x3 200x2 140x8 Deadlift 100x10 140x5 180x5 220x5 260x1 (strap snapped) 180x5 Delts B/o reverse fly 30kg x10x4 Lateral raise 15kg x10x4
rossphillips		...	25-11-2011 @ 20:49
Get to a kyro mate. Member 2268, 4659 posts SQ 250, BP 190, DL 272.5 712.5 kgs @ 104kgs Eq	25/11/11 Back and biceps Machine lat pull down 100x10 140x10 140x10 140x10 T-bar row 60x10 80x10 100x10 100x10 Seated row 90x10 100x10 100x10 100x10 Straight arm pull down Rack+4x10x4 Biceps Seated bicep curl machine 30x10 40x10 40x10 40x10 Standing Olympic bar curl 50x10x4
GATES		...	25-11-2011 @ 20:54
What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5 647.5 kgs @ 111kgs UnEq	when you next down junction?
rossphillips		...	25-11-2011 @ 21:19
Get to a kyro mate. Member 2268, 4659 posts SQ 250, BP 190, DL 272.5 712.5 kgs @ 104kgs Eq	Don't know mate might try and get up next Saturday just been workin on my gym stuff and get rid of a few injuries, How's ur training mate ?
GATES		...	25-11-2011 @ 21:22
What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5 647.5 kgs @ 111kgs UnEq	just plodding away first proper week back at it just hitting reps, gonna work on mall my weaknesses this winter
rossphillips		...	28-11-2011 @ 21:04
Get to a kyro mate. Member 2268, 4659 posts SQ 250, BP 190, DL 272.5 712.5 kgs @ 104kgs Eq	Post Edited: 28.11.2011 @ 21:07 PM by rossphillips 28/11/11 Over head press , chest , triceps Olympic bar O/v press 60x10 80x5 100x3 100x1 s/p 110x1 s/p f 60x10 Chest Flat bench 60x10 100x10 140x3 160x2 170x1 f 140x5 120x10 Slight incline d/b press 45x10x4 Machine fly Rack+4 plates x10x4 Triceps Push downs Rack+4 plates x10x4 Close grip machine press Rack x 10 x 4
rossphillips		...	11-01-2012 @ 19:08
Get to a kyro mate. Member 2268, 4659 posts SQ 250, BP 190, DL 272.5 712.5 kgs @ 104kgs Eq	11/01/12 Legs and deads Squats 60x10 100x10 140x3 180x3 200x2 220x1 Legs are finally returning 18" deads 60x5 100x5 140x3 180x1 220x1 260x1 310x1 f got the bar stuck on my left knee next time il have it. 180x15 from floor

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