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Super Log of Joy

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SMedIcon...05-02-2011 @ 14:51 
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a splendid chap, unlike some bitches on here
Member 1670, 1705 posts
SQ 190, BP 112.5, DL 220
522.5 kgs @ 89.5kgs UnEq
Training's looking great. How's hook-grip treating you? I'm getting to where it's not really hurting anymore.
RicoIcon...05-02-2011 @ 15:17 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
SMed said:Training's looking great. How's hook-grip treating you? I'm getting to where it's not really hurting anymore.


Cheers mate! Hook Grip is going well, accidentally covered my thumb in hot glue on thursday so its blistered. Should be ok in a few days.
RicoIcon...06-02-2011 @ 15:44 
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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: best session in a long time.

Push Press
20xlots
40x5
50x3
70x3
80x2
85x1
90xf

Strict Press
50x5
60x3
65x1
67x1

Squat
Thought i'd test out the old hamstring. Lots of stretching and such.
20xlots
60x3
Good so far
100x3
No pain yet
120x3
On goes the belt (s**tty 'weightlifting' one but seemed to do the trick)
140x1
f**king yes
150x1,1 YESSSSSS f**kING GET IN!!!!

Front Squat
60x5,5,5,5,5
80x3,3

Some stretching etc etc

What a session! First proper squat session in god knows how long, SO DAMN HAPPY RIGHT NOW Happy Happy Happy
I CAN SQUAT AGAIN!! There was more there but decided to leave it at 150 so as not to push it. I can already tell im going to be walking like a cowboy tomorrow but I don't bloody care I can squat again!
RicoIcon...07-02-2011 @ 20:55 
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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.

Some light jerks whilst waiting for the rack.

Squat
20xlots
52x3
100x3
120x2
Belt on
140x1
150x1
160x1 (inch high according to my training partner)
Belt off
120x3

Deadlift
Sumo
60x5
80x3
110x3
150x2
Conventional
180x1
200x1

4" Deficit Deadlift
150x2,2,2
170x2,2
180x1,1

Then some high rep adductor/abductor machine stuff and lots of stretching.

Good session. 3hrs+ without carbs was lagging a bit at the end. Lots of time spent chatting with the club though.
WiegieboardIcon...07-02-2011 @ 21:02 
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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
That was a real good session considering you weren't carbed up. I feel horrible when I train and I haven't eaten much. Well done doing 3 hours like that.
RicoIcon...07-02-2011 @ 23:22 
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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:That was a real good session considering you weren't carbed up. I feel horrible when I train and I haven't eaten much. Well done doing 3 hours like that.


Cheers! I know, have just reordered some carbs from myprotein so hopefully should have them next time i train.

That session should normally have taken 2hrs absolute max but it was so bloody busy in there today!
RicoIcon...08-02-2011 @ 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
PM session: Bench

Bench
20xlots
50x5
70x2
80x1,1,1,1,1 All paused

CGBP
50x10
70x3,3,3,3 All paused

Pushdowns
20
Stack + 10kg x 10,10,10
10,50

Feel ze pump!

Busy as fcuk. Lots of cnuts.
RicoIcon...09-02-2011 @ 11:40 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
AM session. Legs sore as a mothertrucker.

4" Deficit Deadlifts
60x3,3
100x3
140x3
160x2
180x1
190x1
140x3

SLDL's
60x10,12

Short, sharp and to the point.
spam_upIcon...10-02-2011 @ 20:11 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
some good stuff going on in here pal, how much harder do you find the 4"deficit? not tried them yet. Happy
RicoIcon...10-02-2011 @ 22:46 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
spam_up said:some good stuff going on in here pal, how much harder do you find the 4"deficit? not tried them yet. Happy


Strangely i find i get more leg drive with them, but still have a harder time at lock out, which is why im doing more rack pulls Happy
RicoIcon...11-02-2011 @ 20:46 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
Monster PM session

Squat
20xlots
60x5
100x3
120x2
Belt on
140x1
150x1
160x1
170x1 Equal PB After two months of not squatting Happy
Belt off
140x3,1

Front Squat
60x3
70x2
80x2
90x2
100x1
110xf too far forward
60x8,8,8,8,12

Bench
20xlots
50x5
70x3
80x1,1,

CGBP
50x10

Strict
20xlots
40x5
60x2,2,1

Jerks from Rack
70x3,3

Powerclean and Jerk
One of the nice girls from the club told me how to power clean properly. Touch thighs on way up = a revelation.
40xlots
50xlots
60xlots and lots

Some hang powerclean and press to finish x lots.

Long old session that but good! Equal PB in squat after two months of not squatting = very happy!
Onwards!
SMedIcon...12-02-2011 @ 13:35 
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a splendid chap, unlike some bitches on here
Member 1670, 1705 posts
SQ 190, BP 112.5, DL 220
522.5 kgs @ 89.5kgs UnEq
Great work on the squat! Must feel good to come back strong.
RicoIcon...12-02-2011 @ 14:31 
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Sugdens very own David Dimbleby
Member 1403, 3725 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq
SMed said:Great work on the squat! Must feel good to come back strong.


Cheers dude, yeah it does feel pretty good! (not today though haha)
SMedIcon...12-02-2011 @ 14:32 
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a splendid chap, unlike some bitches on here
Member 1670, 1705 posts
SQ 190, BP 112.5, DL 220
522.5 kgs @ 89.5kgs UnEq
Yeah, takes almost a week not to feel like death after a 1RM squat. Grin
RicoIcon...12-02-2011 @ 14:37 
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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: 12.02.2011 @ 22:09 PM by Rico
PM session. Legs a bit sore from yesterday.

Deadlift
60x5
100x3
150x1
190x3 rep PB!!
200x2 rep PB!!
200x1
190x1
Not much leg drive in these but still good!

Gave some tips to some guys on how to powerclean but it was kind of like the blind leading the blind!

Front Squat
50x10,10,10,10,10

Grip work
Plate pinch hold, barbell holds, single arm deadlift holds, shrugs.

Deads were good, I'm trying to find out what weigh I should use as my opener in two weeks time. 190 looks good at the moment.


Edit: typo

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