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Sparrow Legs Strongman Training

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SparrowIcon...12-04-2021 @ 20:26 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Bim said:Well done for digging in and getting the work done, a successful day for Team Boar Grin!


Cheers! We all got through... somehow! Grin

Monday

Deadlift
187.5kg x 2, 2, 2, 2, 2, 8

Bench press
107.5kg x 3, 3, 3, 3, 3, 5
SparrowIcon...13-04-2021 @ 16:34 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Tuesday

1 hour 40 mins MTB ride
jtIcon...13-04-2021 @ 18:50 
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old age traveller
Member 332, 7873 posts
Nice pulls.
SparrowIcon...14-04-2021 @ 13:11 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Thanks! I'm reasonably pleased with the clear progress being made on squats and deads. Bench, on the other hand...

Wednesday

Incline bench press
60kg x 12
80kg x 12
95kg x 12, 12

Concentration curl
17.5kg x 20, 20, 20

Dip
BW x 12
+20kg x 10
+40kg x 10, 10

C2

20 mins 5371 1:51.7 21

I made the decision to make it more of an even-paced 20 minutes than usual due to having a planned MTB ride in a couple of hours and not wanting to put the pressure on myself for a 'big' finish. As it was, the pace increased pretty steadily throughout (by about 2 seconds every 4 minutes) so that I finished on a 1:48 split for the last 4 mins without consciously trying to finish fast.
SparrowIcon...14-04-2021 @ 17:57 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Wednesday p.m.

85 mins MTB ride
BimIcon...14-04-2021 @ 18:34 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Good days work! Nice evening for a ride out.
jtIcon...14-04-2021 @ 18:47 
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old age traveller
Member 332, 7873 posts
When is your next SBD test? and what numbers are the goal?
SparrowIcon...17-04-2021 @ 14:05 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
I was lovely, Bim. We went out to Lancaster yesterday and did a nice bike ride with the kids near an estuary - it was perfect riding conditions.

JT - I've just checked my previous maxes, and my goals are 195kg squat, 130kg bench, 220kg deadlift.

Saturday

Squat
167.5kg x 3, 3, 3, 3, 3, 5 f6

Seated press
50kg x 8
70kg x 8
85kg x 5
75kg x 8

Wide grip chin-up
BW x 8
+20kg x 8
+35kg x 5
+25kg x 8
jtIcon...17-04-2021 @ 19:46 
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old age traveller
Member 332, 7873 posts
I want to hear about the f
SparrowIcon...18-04-2021 @ 11:59 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
jt said:I want to hear about the f


Not much to say really. It just didnít go up! There was no drama - I have some of those lovely spotter straps from Strength Shop which came to good use.

Itís the first squat Iíve failed in ages - I really wanted the 6th rep to give me confidence that 200kg would be there, but that might have to wait a while longer...

I really wanted to row today, but Iím going out on my bike with somebody this afternoon, so the rowing will have to wait until tomorrow.
SparrowIcon...18-04-2021 @ 20:49 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Sunday

Two-hour MTB ride.

Lovely afternoon for it.
SparrowIcon...20-04-2021 @ 07:07 
Avatar
always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Monday

One-hour MTB ride.

I was going to row, but it was so nice outside I had to get out.
SparrowIcon...21-04-2021 @ 06:24 
Avatar
always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Tuesday

Squat
150kg x 3, 3, 3, 3, 3

Bench press
100kg x 3, 3, 3, 3, 3

Late one.
SparrowIcon...23-04-2021 @ 21:30 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Post Edited: 25.04.2021 @ 06:46 AM by Sparrow
Thursday

Deadlift
160kg x 3, 3, 3

C2

Warm up
10 mins 2504 1:59.8 26

3 x 1000m, 4 MR

3:28.7 1:44.3 28
3:28.7 1:44.3 28
3:27.1 1:43.5 29

I decided before the session not to sprint the last part of the last rep, and felt considerably better than normal for it after a session like this. I even considered an extra rep. Something to think about for next time.

A horrible sprint at the end, or an extra rep? What a lovely decision to have to make! Grin
SparrowIcon...24-04-2021 @ 13:23 
Avatar
always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Saturday

Incline bench press
60kg x 10
80kg x 10
90kg x 10
100kg x 6

Wide grip chin-up
BW x 10
+15kg x 10
+30kg x 10

Seated press
50kg x 10
70kg x 10
80kg x 6

Concentration curl
20kg x 15, 15, 15

Dip
BW x 8
+15kg x 8
+30kg x 8
+45kg x 6

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