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RicoIcon...13-01-2011 @ 20:15 
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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:sessions are looking good
mate nice

Happy


Cheers matey
RicoIcon...14-01-2011 @ 11:46 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Session from this morning.

Stretching and band dislocates x a lot. Shoulders a bit tight today.

BTN Jerk
20xlots (strict to warm up)
40x2
50x2
60x2
70x1(pressout), 1(pressout),1(perfect)
75x1
80x1(pressout)
85x1(pressout)
These were good today considering i'd trained them on Wed and Thurs.

Strict
60x3
Nothing left.

Bent Rows
Starting from floor each rep:
60x8,8,8

DB Row
25x8
30x8
40x8

Shoulder rehab
Internal rotationsx20,20
External rotationsx20,20
Face pullsx30,30

Good session, day or two off now and back at it on monday!
RicoIcon...15-01-2011 @ 16:26 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Was going to have the weekend off but I had an exam in the building right next to the gym so I trained after.

BTN Jerk
40x3
50x3
60x1
70x1
75x1
80x1
85x1
90xf

Jerk from rack
A mate who does weightlifting said to get my elbows as high as possible and it felt different but not in a bad way.
50x3
60x2
70x2
75x2
80x1,f

Strict
50x6,5,5

Jerk
Technique practice, powerclean first rep.
50x3,3,3

Ok session, was quite tempted to join my mates for a beer after the exam but NO i said to myself, get your priorities straight. You can train then drink but you can't drink then train Happy

Glad i trained. Gym was f**king busy by the end, full of New Years resolutionists. Was sharing the platform with 4 people at the end.
RicoIcon...17-01-2011 @ 09:39 
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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: 17.01.2011 @ 09:39 AM by Rico
AM session.

Warm up:

Powerclean & Jerk
20xlots
40x3,3,3

Then:

Jerk
Elbows high as possible.
40x3
50x3
60x2
70x1
75x1,1 wrists and shoulders a bit sore so left it there. Need to get used to new rack position.

Push Press
47.5x3 (was what my training partner had on the bar)
70x3
75x3
80x2
85x1

Squat
20xsome
60x6
62.5x6 paused
Trying to rebuild technique without aggravating my hamstring.

Drained after that. Assistance tonight.
RicoIcon...17-01-2011 @ 19:41 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
PM session.

Wender recommends 5 sets of 10 for 'Boring but Big' assistance so that is what was done, and then some.

Push Press
Powerclean first rep:
20x10
40x10
60x10
50x10,10,10,10,10
55x6,7,9
Bloody hell.

Shoulder rotations
Internal: 15, 15
External: 15, 15

Facepulls
30,30

DB hammer curls
10,10

The gym was disgustingly busy. Full of Abercrombie wearing w**kers checking out their 'abs' in the mirrors after a no doubt gruelling set of sit ups.

Happy I went though!
andysmilesIcon...17-01-2011 @ 20:28 
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naughty !!
Member 642, 2482 posts
SQ 204, BP 142.5, DL 260
606.5 kgs @ 86kgs UnEq
2 sessions and 2 lots of push presses ! quality! Grin

you been doing 2 sessions a day for a while? if so how you finding it?
RicoIcon...17-01-2011 @ 23:26 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
andysmiles said:2 sessions and 2 lots of push presses ! quality! Grin

you been doing 2 sessions a day for a while? if so how you finding it?


Haha i love putting s**t overhead!

Today was the first day i've trained twice a day, thought i'd give it a bash!
RicoIcon...18-01-2011 @ 17:21 
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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, bench + assistance

Bench
Thought i'd give it a go but turned out I still hate it.
40x5
60x3
70x3
80x2
85x1

CGBP
50x10,10,10,12,8

DB overhead
First time doing this, right arm only.
10x3
20x3
25x2
32.5x1
37xf,f,f

Pushdowns
20, 20, 20

Facepulls
30,30,30

Deadlift tomorrow.
RicoIcon...19-01-2011 @ 09:52 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Post Edited: 19.01.2011 @ 10:03 AM by Rico
AM session: Deadlift.

Deadlift
Warm up, all DOH:
20xsome
70x5
100x5
Work sets:
130x5 DOH
150x5 DOH/Hook
170x5,2,1,1 Mixed (last set was with straps)
190xf
170x1,1

Felt very tired this morning, 170x5 was a struggle which pissed me off as last week I got 185x6!
Had to use straps on the last set cos the new bar was shredding my hands.

Will do assistance this PM.
RicoIcon...20-01-2011 @ 12:21 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
My assistance last night was more of a chemical form, namely 6 pints of Stella and a pint of Best.

Got DOMS like a motherf**ker.
WiegieboardIcon...20-01-2011 @ 12:43 
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as crimson as my last victims underclothing.....
Member 899, 11091 posts
SQ 170, BP 122.5, DL 190
482.5 kgs @ 101kgs UnEq
The stella sure takes it out of you. Hope the beer doms go away soon haha. I always feel s**t when training after the booze.
RicoIcon...20-01-2011 @ 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
Wiegieboard said:The stella sure takes it out of you. Hope the beer doms go away soon haha. I always feel s**t when training after the booze.


Taking today and tomorrow off I reckon, been training at least once a day for the last week or so.
RicoIcon...22-01-2011 @ 16:03 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Push Press fiesta.

Quick warm up with shoulder dislocations and strict.
Strict
20xlots
40x5

Push Press
From rack:
50x5
60x3
62x3
70x3
80x1
85xf
Powerclean first rep:
50x10
55x10,10,10,10
60x5,5
70x3,3
80x2
85xf,f

Dips
with blue band:
10,8,8

Shoulder rotations
internal and external supersettedx15,20,15,20

Facepulls
30

Bit of an odd session with regard to the push press. Felt weak then decided to drop the weight and do the assistance sets (10 reppers) then decided to ramp up the weight as was feeling a bit stronger. I think its the carbs digesting giving me extra energy.

Dips are a bit pathetic so used a blue band as assistance, hopefully these will get better quickly.
RicoIcon...23-01-2011 @ 15:41 
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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

Warmed up with a few cleans
Clean
20xlots
40x5

Deadlift
Warm up, all DOH:
60x5
100x3
130x3
Work sets:
160x3 HG
170x3 HG
180x1 HG PB!!
180x2 Mixed
190x1 Mixed
200x1 Mixed, equal PB
210xf
130x10 speed, DOH

Shrugs
20,20,20

Facepulls
30,30,30

Good session, shame about the 210 but if I hadn't done triples it probably would have gone. Happy with hook grip PB however!
WiegieboardIcon...23-01-2011 @ 15:56 
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as crimson as my last victims underclothing.....
Member 899, 11091 posts
SQ 170, BP 122.5, DL 190
482.5 kgs @ 101kgs UnEq
f**k yeah! PBs ftw! congrats man Happy

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