The Assassin
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Wednesday 5th September, Adlington
Coan bench, final week.
Bench (all paused) 20x10, 70x6, 90x4, 100x1, 120x1, 127.5x1, 132.5x1, 140x1 PB, 145x1 PB, 150x0x2, 140x0, 110x6, (narrow grip) 110x4. Touch and go "speed" 72.5x3.
The 140 and 145 were SO easy after, on the 127, Little A pointed out that I wasn't breathing at all properly. I'm almost certiain the first 150 would have gone if my hip flexor hadn't cramped up as I lowered it and kill my setup. After that I was pretty much out of gas for the heavy stuff. The 150s were not heavy in my hands or on the descent, with the improved breathing. This is key.
Breathe in DEEP as you unrack, exhale, DEEP breath, BENCH.
The 110 sets were all LONG pauses (called by Alan), then a little knackered speed work. I'm actually weakest off the chest. Speed work, then, and the reintroduction of seated DB press to build some shoulders.
Power clean and press 50x3x2, 60x3, 70x3, 60x3.
The first time I've ever put any non-trivial weight overhead from the floor. It's definitely fun, and I actually think it's easier to press 70 after a clean than to walk it out from the rack. I won't be doing overheads from the rack for a while, as I'm reintroducing seated shoulder work, and we'll press standing only what we clean.
So, that takes me past 1200lbs to 550kg lifetime total, all with lifts done in the last few weeks. Kids, find a lifters' gym and get a coach. You know it makes sense.
PS: there is much, much more to come.
Coan bench, final week.
Bench (all paused) 20x10, 70x6, 90x4, 100x1, 120x1, 127.5x1, 132.5x1, 140x1 PB, 145x1 PB, 150x0x2, 140x0, 110x6, (narrow grip) 110x4. Touch and go "speed" 72.5x3.
The 140 and 145 were SO easy after, on the 127, Little A pointed out that I wasn't breathing at all properly. I'm almost certiain the first 150 would have gone if my hip flexor hadn't cramped up as I lowered it and kill my setup. After that I was pretty much out of gas for the heavy stuff. The 150s were not heavy in my hands or on the descent, with the improved breathing. This is key.
Breathe in DEEP as you unrack, exhale, DEEP breath, BENCH.
The 110 sets were all LONG pauses (called by Alan), then a little knackered speed work. I'm actually weakest off the chest. Speed work, then, and the reintroduction of seated DB press to build some shoulders.
Power clean and press 50x3x2, 60x3, 70x3, 60x3.
The first time I've ever put any non-trivial weight overhead from the floor. It's definitely fun, and I actually think it's easier to press 70 after a clean than to walk it out from the rack. I won't be doing overheads from the rack for a while, as I'm reintroducing seated shoulder work, and we'll press standing only what we clean.
So, that takes me past 1200lbs to 550kg lifetime total, all with lifts done in the last few weeks. Kids, find a lifters' gym and get a coach. You know it makes sense.
PS: there is much, much more to come.
challenge has been laid! Exellent work Rickster, now your bench is climbing to a level expected from a lad your size 
How f**king fantastic has addlers been to your training mate! Unbelievable.
upwards and onwards ->
How f**king fantastic has addlers been to your training mate! Unbelievable.
upwards and onwards ->
Is there some kind of shrine one touches when you walk into Adders? Maybe a little ritual I can take away with me to bring back a little Adders magic to my barn? I follow almost all the logs on here and over the last month or so your totals have shot up! Good work!
Nice benching, Rick!
My suspicions that gravity at Adlington is akin to the Moon's are becoming greater by the day....
My suspicions that gravity at Adlington is akin to the Moon's are becoming greater by the day....
Adam06/09/07 @ 14:30
Nice benching there Rick, i've been hearing rumours about how well your training has been going lately. Very good progress indeed!
Originally posted by Adam...
Nice benching there Rick, i've been hearing rumours about how well your training has been going lately. Very good progress indeed!
Nice benching there Rick, i've been hearing rumours about how well your training has been going lately. Very good progress indeed!
ADAM! Hey matey, told Joni to say hi the other day, hope he did. Heard you're well on the way to getting back to full strength. Hopefully catch up next time im in Manc.
And as to you Rickster, nice work. Dont be stopping there though. 150-155kg by years end. Dont f**king slack!
Thanks everyone, and good to see you Adam!
Olly - I want 150 well before the end of October and more soon. Alan is at work, I will do exactly as I'm told, and results will follow.
Olly - I want 150 well before the end of October and more soon. Alan is at work, I will do exactly as I'm told, and results will follow.
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