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Sparrow Legs Strongman Training

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SparrowIcon...04-03-2019 @ 18:35 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Monday

Garage session

Bench press
95kg x 5,5,5,5,5

Close, parallel grip chin-up
BW x 11,11,11,11,11

CG 50 degrees incline bench press
75kg x 5,5,8

10 minute AMRAP:
Incline DB fly x 10 (15kg)
Incline rear felt raise x 10 (15kg)
BB curl x 15 (15kg)

X 6
SparrowIcon...07-03-2019 @ 18:47 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Thursday

Session at Mo Power

Log press
77.5kg x 5,5,5,5,5

Atlas stones to 54 - no tacky
100kg x 3,3,3,5

Bench press
105kg x 2,2,2,2,2,2

10 minute AMRAP:
40 degrees incline Swiss bar press 50kg x 10,10,10,8
Chin-up BW x 10,10,10,10
V-sit 10,10,10,10
RobboIcon...07-03-2019 @ 20:11 
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When I have enough cash, I get a deep tissue.
Member 465, 10628 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Tons of work going in pal, looking solid!
SparrowIcon...07-03-2019 @ 20:31 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Robbo said:Tons of work going in pal, looking solid!


Cheers mate. Still playing around with baby weights, but getting the graft in now at least.
SparrowIcon...10-03-2019 @ 15:24 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Sunday @ Mo Power

Log press
85kg x 2,2,2,2,2,2

Squat - high bar
130kg x 5,5,5,5,5

Deadlift
165kg x 5,5,5,5,5

Frame carry
160kg x 15m
220kg x 15m
260kg x 15m
SparrowIcon...11-03-2019 @ 18:31 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Monday

Garage session

Bench press
97.5kg x 5,5,5,5,5

Close, parallel grip chin-up
BW x 12,12,12,12,12

COC
#1 - 10r, 10l
#2 - 4r, 3l, 5r, 4l

Close grip, 50 degrees incline bench press
75kg x 6,6,8

BB curl
40kg x 12,12

Dip
BW x 12,12
SparrowIcon...17-03-2019 @ 13:15 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Sunday

Session at Mo Power

Log press
80kg x 5,5,5,5,5

Squat - high bar
135kg x 4,4,4,4

Deadlift
170kg x 4,4,4,4

Yoke
160kg x 15m
200kg x 15m
240kg x 15m
280kg x 15m

1-arm bar hang
55 secs each hand
SparrowIcon...18-03-2019 @ 20:09 
Avatar
always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Monday

Garage session

Bench press
100kg x 5,5,5,5,5

Chin-up (close, semi-supinated grip)
BW x 12
+5kg x 10
+ 10kg x 8
+ 15kg x 6
Bw x 20

50 degrees CG incline BP
77.5kg x 6,6,8
SparrowIcon...19-03-2019 @ 21:50 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Tuesday

Quick session at Mos

Log press
85kg x 4,4,4,4

Atlas stones - no tacky
100kg - 54 x 3
110kg - 46 x 3
120kg x f - glued to the floor
110kg - 46 x 5
SparrowIcon...21-03-2019 @ 19:29 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Thursday

Session at Mos

Squat - high bar
140kg x 4,4,4,4

45 degrees, CG incline BP Swiss bar
42kg x 8
52kg x 8
62kg x 8
72kg x 6
82kg x 5

Seated rope climbs (12)
1, 2, 3, 3

Ab wheel roll-outs (kneeling)
10,10,10
SparrowIcon...24-03-2019 @ 13:02 
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always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Sunday @ Mos

Log press
87.5kg x. 4,4,4,4

Deadlift
175kg x 4,4,4,4

Frame carry
80kg x 15m + 15m
120kg x 15m
160kg x 15m
200kg x 15m
240kg x 15m + 15m
SparrowIcon...25-03-2019 @ 19:26 
Avatar
always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Monday

Bench press
105kg x 4,4,4,4

Semi-supinated chin-up
BW x 12
+7.5kg x 10
+15kg x 8
+22.5kg x 6

55 degrees CG incline BP
80kg x 5,5,6

Squat - high bar
140kg x 2,2,2,2,2,2
SparrowIcon...28-03-2019 @ 20:44 
Avatar
always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Post Edited: 28.03.2019 @ 20:45 PM by Sparrow
Thursday

Log press
60kg x 3
70kg x 3
80kg x 3
90kg x 4,3,2,3

Deadlift
185kg x 2,2,2,2,2,2

45 degrees CG incline Swiss bar press
82kg x 6,6,6

Atlas stone to shoulder - no tacky
97kg x 3
100kg x 3
110kg x 3

Not done much stone shouldering before, so could be a PB triple. I do remember shouldering my 140kg stone for a single some years back though...
SparrowIcon...31-03-2019 @ 22:19 
Avatar
always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Sunday

Log press
85kg x 2,2,2,2,2,2

Squat - high bar
145kg x 3,3,3

Deadlift
180kg x 3,3,3
SparrowIcon...01-04-2019 @ 20:10 
Avatar
always lookIng for the easy option
Member 9, 16719 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Monday

Bench press
110kg x 3,3,3

Chins, close-grip, semi-supinated
BW x 12
+10kg x 10
+20kg x 8
+30kg x 6

CG incline bench press:
70degrees
60kg x 5
70kg x 6
55degrees
80kg x 6
40degrees
90kg x 5

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