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RicoIconSuper Log of Joy05-10-2010 @ 12:23 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Post Edited: 11.10.2010 @ 16:58 PM by Rico
Well after a while of not really doing much at SB i thought i'd buck my ideas up and start a log.

Bit of personal s**t:

20, 90 odd kilos, train at Glasgow uni gym in termtime and in my shed during the holidays. Been training properly for about 6 months now with the goal of getting stronger and stronger and maybe competing in powerlifting or strongman events in the (hopefully) not too distant future.

Goals: 100kg floor to overhead, 170kg squat and 210kg deadlift, all by the end of the year.

From yesterday:

Assistance day.

CGBP
20x5
20x5
40x3
50x3
60x3
75x5x3 last rep was a struggle but got it in the end

Bent over row, bar starting from ground at the start of each rep
20x5
60x5
80x5
100x3x3
80x3
60x2x5

Cable Row

Can't rememeber the warm up weights but worked up to the full stack plus two 20kg plates for 3 sets of 5.

After that was knackered!

Tomorrow I squat!
RicoIcon...05-10-2010 @ 18:28 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Post Edited: 05.10.2010 @ 18:30 PM by Rico
Just back from a squat session, very happy with it today!

Squat

20x5
20x5
60x5
80x5
100x3
120x3
Belt on
140x3
150x2
160x1
170x1 20kg PB!!!!! Well happy!

Front Squat

50x5
60x5
80x5x2
Belt on
100x4 PB!!
Belt off
60x5x2 with a long pause at the bottom, speed sets.

Well pleased with this session, a 20kg PB and 100x4 frontie, not bad considering the heaviest frontie i'd ever done before was 80 for a double! Looks like I need a new goal. Any suggestions?

Off out tonight for a mates 21st, not sure im going to be able to walk tomorrow Happy
RicoIcon...07-10-2010 @ 22:16 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Back from todays training session. Only had a small amount to eat today but i still had a good session.

Overhead work:

Strict
20x5
20x5
40x5
60x5
60x5
70x3

Jerks: not got tech perfect yet but getting there

80x3
90x2 Thats my pb for 2 reps!
95x1 New pb!!
100xf ah well, it'll come soon
80x3
80x3
80x2 went for 3rd but head wasn't in it

Speed push press:

60x5
60x5

Deadlifts:

60x5
100x5

With 3 inch box:

140x3
Changed to mixed grip
160x3
170x1

Without box:

180x1
Back to double overhand
140x5
100x10

Shrugs:

100x10
100x10

All in all not a bad session, got a new pb and my legs were still sore from squatting the other day.
RicoIcon...11-10-2010 @ 16:36 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Todays training log.

Close grip bench, paused:

20x5
50x3
70x3
80x3
80x3
80x3
90x1
90x1
60x5
60x5

All pretty solid, the 90s were a grind though.

Tricep bar overhead:

Im assuming the bar is 10kg but will weigh it next time i use it.

Strict press:

20x5
40x5
50x5
60x5

Push press:

70x3
70x2
70x1

Speed strict:

40x5
40x5

Pretty happy with all that.

Deficit deadlifts:

3inch box, double overhand

100x5

3inch box, mixed grip

150x3
150x3
152.5x3

Felt like a bit of volume:

3inch box, double over

100x20 harder than i thought but all good reps.

Squats tomorrow!
dan302Icon...11-10-2010 @ 16:39 
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i shy away from hard work
Member 549, 2761 posts
SQ 250, BP 132.5, DL 282.5
665.0 kgs @ 120kgs UnEq
nice work on the deficit deads bud! Happy
JCIcon...11-10-2010 @ 16:43 
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technical retard
Member 172, 36833 posts
SQ 310, BP 205, DL 335
850.0 kgs @ 108kgs UnEq
Huge squat PB mate, good work
BoarIcon...11-10-2010 @ 16:43 
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CHAMPION OF ALL DEVON
Member 5, 25392 posts
Administrator
a 20kg PB ??

must have been a while !!

400lb just round the corner !!
RicoIcon...11-10-2010 @ 16:50 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
dan302 said:nice work on the deficit deads bud! Happy


Cheers mate, just trying everything in order to get up and over the magic 200kg!
RicoIcon...11-10-2010 @ 16:52 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
JC said:Huge squat PB mate, good work


Boar said:a 20kg PB ??

must have been a while !!

400lb just round the corner !!


Last time i maxed was june/july ish i think! Yeah hopefully this graft will pay off soon!

Cheers!
RicoIcon...12-10-2010 @ 18:01 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Todays training log:

Squats:

20x5
60x5
100x3

Belt and 12 inch box:

140x3
150x3
150x3
150x3

All good reps

Front squat

60x5
80x5

Belt on

100x3
100x3

Belt off

Speed Sets

60x5
60x5

SLDL

All double overhand/hook grip on heavier sets

60x5
100x5
140x5
140x5
100x7
100x7
100x7

All good reps. Happy with that session!
RicoIcon...14-10-2010 @ 21:32 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Todays session. Went a lot later than I usually do but I had uni work and s**t I had to do.

Overhead.

Strict:

20x5
40x5
60x5

Push Press:

70x5
80x3
90x2
80x3
80x5
80x3
80x2

Strict again:

60x5
60x5

Behind neck strict: never done these before!

20x5
40x5
40x5

f**king hard after all the previous pressing!

Tricep rope push down

Forgot weights but worked up to full stack for 3x8

Knackered!
RicoIcon...18-10-2010 @ 17:42 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Post Edited: 18.10.2010 @ 18:17 PM by Rico
Massive (felt like it anyway) sess today after a weekend of boozing and eating chips.

Forgot belt and wraps but had a good bash anyway.

Overhead

Power jerks.
20x5
40x5
50x5
60x3
70x3
80x3
80x3
80x3
Good reps but lacked the stability from my belt but oh well!

Strict
60x5
60x5
60x3 fourth had leg drive so i didnt count it

Seated Press (sitting on a box with no back support)-is there another name for this?
20x5
40x5
50x3
50x3
50x3

Incline tricep bar press:
Bar (10kg i assume) x lots
30x5
50x5
60x4
60x4
60x4
60x4

Pulling:

Bent over rows
20x5
60x5
80x5
80x5
80x5
80x5

Got a mild case of deadlift withdrawal so:
150x3
150x5 all hook grip apart from last two which was mixed

Cable rows

Worked up to full stack + 45kg in plates
5,5,5

Face pulls

Full stack (smaller cable machine) x 10, 10, 10

Good session and happy about my recovery from the weekend. Squats tomorrow.
RicoIcon...19-10-2010 @ 18:23 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Squats and SLDLs from todays session.

Box Squats

Warmed up with normal squats then:
130x2
Had to wait a while for the sl*t who told me to put my trainers on to f*ck off
150x2
160x2
170x1

Happy with that

Front Squats
First time using rack position (as opposed to crossed arms)
60x5
60x5
80x3
80x3

Fingers/wrists were very sore and decided that it was a good time to stop, hopefully they will become more flexible soon!

SLDL
All double overhand/hook grip on heavier sets
50x5
60x5
90x5
140x3
140x3
140x3
160x1
160x1 Both PBs
140x3

From 3" Box
100x5
100x5
100x8

Done. Happy with that session apart from the idiot woman telling me that i was ignoring health and safety warnings by not wearing trainers in the power rack. Will be getting some oly shoes soon.
Tried some new techniques (rack position for front squats and hook grip for everything) and hopefully the body should adjust to these changes soon.
RicoIcon...20-10-2010 @ 14:23 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Todays training log: Overhead/tricep assistance

CGBP
All paused on chest, ring and little finger on knurling on standard oly bar

20x5
40x5
60x5
80x3
85x2
85x2
85x2 Last was a grinder and was assisted until lock out. Left shoulder a bit sore.

Bit of volume:

65x5
65x5
65x5

Tricep bar seated press

10x5
30x5
50x3
30x5
30x5

Tricep pushdowns

Warmed up to whole stack (smaller cable machine) +5kg plate:
8,8,8,5 Massive pump haha!

Also did some external and internal shoulder rotations with light weights for lots of reps. Fairly quick session and happy with it apart from the shoulder giving me grief.
RicoIcon...21-10-2010 @ 20:58 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Todays log. Legs still sore from the other day. Thats my excuse out of the way!

Defecit Deadlift from 3"

60x5
100x5
140x5
140x3
Change to mixed grip
160x3
190x1 Pretty much equalled my normal deadlift PB!! YES!

Ego got the better of me and tried to go for 200kg with no box and got it about an inch from lock out. Not counted. Promising though!

Deadlift
140x5
140x5
110x11
110x9

Blowing like a train after that f*ck me!

Bent row
60x5
60x5
60x5
10 seconds between sets

Cable row
Warm up then:
Full stack +20kg x 5 x2
+45kg x 5 x2

Underhand pull downs
Warm up then 5,5,3 forgot weights

Then some shoulder rehab stuff:
Internal and external rotations
Shoulder retractions
Face pulls
High reps for all.

Happy with that session, barely anything to eat all day and tired. Defecit deadlift PB!!
Tomorrow: day off

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