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RicoIcon...11-11-2010 @ 20:27 
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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 a s**tty session. Had a s**t nights sleep and had heartburn for the whole night. Anyway.

Day 3 of russian squat routine.
Squat
20x5
60x5
100x3
140x2,2,2,2,2,2 No belt, this was very difficult today.

Everything went to s**t after squats.

Deadlift
80x5
100x5
140x3
170x1
190x1
210xf no chance!
190x2 PB!
140x5,5,5 fast as possible

Powerclean and jerk

60x3
So so so s**t so left it there.

In retrospect it wasn't as bad as i thought, got a PB for a double at 190. This squat routine is killing me! Looking forward to a couple of days to rest and recover.
RicoIcon...15-11-2010 @ 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
Todays session: Day 4 of russian routine

Squats

20xlots
60x5
100x4
140x4,4,4,4,4,4 Ripped my shorts! Some of the last reps were dodgy but i was f**king knackered!

Front Squats

60x5
85x3
100x1
120xf had to abort as was leaning too far forward
85x3,3,3

This Russian routine is killing me slowly. Happy with that session though.
RicoIcon...16-11-2010 @ 16:29 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Overhead session.

Jerks from rack

60x3,3,3
70x3
80x2
Belt on
90xf
90xf
90x1
92.5xf
92.5x1
95xf

BTN Jerk

40x5
60x3
80x1
82.5x2
85x1

Push Press
As fast as possible
60x5
70x5,5
72.5x5
80x1

Shoulder rotations and facepulls x lots

Couldn't get in the groove for Jerks but oh well. BTN jerks were slightly better and a small increase in weight push press from last time which is good.
Frio3535Icon...16-11-2010 @ 17:34 
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Member 346, 163 posts
SQ 0, BP 0, DL 335
335.0 kgs @ 84kgs Eq
If you're interested in competitve lifting the BDFPA Scottish comp is in december, in Glasgow, so might be of interest for you to spectate.
RicoIcon...16-11-2010 @ 18:02 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Frio3535 said:If you're interested in competitve lifting the BDFPA Scottish comp is in december, in Glasgow, so might be of interest for you to spectate.


Thanks for that mate, sounds good. Do you happen to know when/where?
Frio3535Icon...17-11-2010 @ 14:05 
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Member 346, 163 posts
SQ 0, BP 0, DL 335
335.0 kgs @ 84kgs Eq
I think its Saturday 11th December at the palace of arts centre. I'll be competing, not sure if any other members on this forum will be there.
SuperSteel101Icon...17-11-2010 @ 16:35 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 kgs @ 80.6kgs UnEq
Frio3535 said:I think its Saturday 11th December at the palace of arts centre. I'll be competing, not sure if any other members on this forum will be there.


It is indeed, I was thinking about competing but I have decided not to, I will most likely be there helping out one of my training partners and cheering on a few other folk from the gym though.
RicoIcon...23-11-2010 @ 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
Cheers guys, will try and make it down to spectate.

Todays session: Overhead and Deadlift.

Jerks from rack

20xlots
60x5
70x3
80x2
82.5x2
85x2,2,2,2,2

Strict Press

60x3,3,3 Pretty knackered from the jerks

Deadlift
Doing 5/3/1 now as my DL has never had any structured training.
Warm up:
60x5
100x5
Work sets:
120x5
137.5x5
157.5x7 For the last set you are supposed to do 5 reps and then go all out, hence the 7 reps but was really knackered after nearly a week off training.

Shoulder rotations, facepulls and retractions x lots.

Fairly happy with that session, jerks are going up slowly which is nice. After this cycle of DL, ill test my max which should hopefully be in the 210kg region. After 3 cycles it should be nearer 220 which would be very nice indeed.
RicoIcon...24-11-2010 @ 17:08 
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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

CGBP
All paused on chest for about 2 seconds.
20x5
60x5
70x3,3,3,3,3,3,3,3 Trying to involve leg drive, working slowly!

Overhead lockouts
Bar at eye level.
20x5
40x5
60x3,3,3,3,3
50x8

Barbell Row
Starting from the floor each rep, as explosive as possible.
70x5,5
90x5,5,5
70x8

Short and sweet session, happy with it. Rack lockouts were good, eye level is my sticking point on push press etc so hopefully with more lockouts some PP PBs will be set!

Squats tomorrow eve.
RicoIcon...25-11-2010 @ 21:45 
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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 awful, awful session.

Squat
20x5
60x5
100x2
140x2
140x2 Much pain in my left knee so stopped. Was supposed to do another 4 sets of 2.

Strict press
My mate was pressing in the rack when i was squatting so i did some overhead.
50x5
60x3,3,3
65x3
67.5x2
70x1 PB
80x1 Tiny amount of leg drive so push press.

Then it turned gay:
Barbell and dumbell curls x some amount.

I know, i know. I felt like i'd grown a tank top and a fanny.

At least there was a PB. Knee is very tender though. bas***d knees, the right one had only just got better.
RicoIcon...27-11-2010 @ 17:30 
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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: Deadlift and a bit of strict.

Deadlift
All beltless and strapless. Wraps on heavier sets.
90x5,5,5
110x3
Work sets:
130x3 DOH
147.5x3 DOH
167.5x3,3,3 mixed grip

Strict

Powerclean 1st rep:
50x5,5
60x3
65x3
70x1 equal PB, 1 but an inch of leg drive Unhappy

Overall not a bad session, knee felt ok today. Grip is getting stronger every time.
RicoIcon...28-11-2010 @ 15:12 
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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: 28.11.2010 @ 15:12 PM by Rico
Todays session: overhead

Little bit sore from yesterdays strict.

Clean and Power Jerk
Powerclean each rep:
20x5,5
50x5
70x3
Continental clean (belt) each rep:
80x2
85x2,2,2,2,2
90x1
95xf

Push Press
Power clean 1st rep:
70x5,5,5,5,5,4,2,2 blowing like a train after these.

Band facepulls and rotations x lots

Happy with that session, have a feeling shoulders are going to be knackered tomorrow morning!
RicoIcon...30-11-2010 @ 16:28 
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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: 30.11.2010 @ 16:31 PM by Rico
Todays session: strict and assistance

Strict press
20x5
50x5
60x3
62.5x5
65x3 PB!
67.5x2 PB!
70x1
72.5xf
60x3,3,3
Tech is improving which is nice.

BB row
Starting from the floor each rep:
60x5,5
90x5,5,5

CGBP
Long pause on chest:
40x10
70x3
75x3
80x2
70x5,4

Pushdowns
10,8,8,8,5

Good wee session that, happy with strict presses. CGBP was pretty pants and pushdowns were solid. Trying to do overhead of some description each session in a bid to get 100kg overhead before the year is out.
andydanjoshIcon...30-11-2010 @ 16:37 
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^^ thats me that is !! ^^ (the hair is a wig)
Member 776, 8709 posts
SQ 140, BP 127.5, DL 180
447.5 kgs @ 74kgs UnEq
good sessions and nice PBs mate.


Happy
RicoIcon...30-11-2010 @ 18:06 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
andydanjosh said:good sessions and nice PBs mate.


Happy


cheers mate, always good to get a PB!

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