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The NOT So Strong Man

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GATESIcon...03-10-2011 @ 21:05 
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What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq
loads of volume good work on the deads. i wont be too sure how much speed deads will help with your dead not been so high maybe do powercleans instead untill your dead is higher
DomRedshawIcon...03-10-2011 @ 21:28 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
ok thanks lee, they wasnt in the routine but fort id add them after i read a andy bolton email that mentioned them for assistance. usualy do SLDL on fridays for around 8 reps 100k ish for my assistance in this cycle then next cycle i think il do sum pulls from diff heights lower n higher
Paul_DIcon...03-10-2011 @ 21:55 
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Hey mate, my name is Paul Dudley
Member 632, 3556 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq
Solid stuff Dom, plenty volume.
DomRedshawIcon...04-10-2011 @ 14:04 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
Post Edited: 04.10.2011 @ 19:05 PM by DomRedshaw
ty paul but u can all be honest n tell me im weak u know. i promise not to cry.

bit of a strange 1 today, my girlfriend has gone car shopping n left me with the toddler and when shes back shes at hospital l8r n then work so im babysittin all day n squeezing in exercises when i can.

Strict Press
27k x 10
47k x 1
57k x 1
67k x 1

70k x 4
70k x 4
70k x 4
72.5k x 5 *rep pb

DB shoulder press
25k x 10 - strict / triceps wer dead after this set
25k x 10 - log grip
25k x 10 - normal grip push press
25k x 10 - as above

very happy with the pressing today. going to fit the front n back squats in later.

EDIT PART 2 - almost 3 hours later

fronties
27k x 10
47k x 5
67k x 2
87.5k x 4
87.5k x 4
87.5k x 4
87.5k x 4

squats
82k x 8
82k x 8
had to leave it bcos i ran out of time, wasnt to bothered bcos i only had 1 more set to do n the last set i got a pain down my arm.
Paul_DIcon...04-10-2011 @ 14:08 
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Hey mate, my name is Paul Dudley
Member 632, 3556 posts
SQ 200, BP 155, DL 282.5
637.5 kgs @ 77kgs UnEq
Solid pressing mate, impressive.

I'd tell you that you were weak if i thought that you were.... Wink.
DomRedshawIcon...04-10-2011 @ 14:31 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
Paul_D said:Solid pressing mate, impressive.

I'd tell you that you were weak if i thought that you were.... Wink.


good to know, i expect the same from Gates too. theres no denying that some of my lifts are weak, but the good thing about weaknesses is that they can only improve.
DomRedshawIcon...05-10-2011 @ 16:06 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
DB bench press
30k x 10 incline
40k x 10 incline
45k x 5 flat

bench press
102.5k x 4 x 4

close grip
80k x 10
80k x 8 sposed t b 10reps but tries was dead
90k x 4 failed the 5th, got crushed

skullcrushers
40k x 8 x 3sets / wanted 10 reps but failed 9th every set

decline sit ups 50 total.
vausieIcon...05-10-2011 @ 16:11 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
good stuff dom as always
DomRedshawIcon...05-10-2011 @ 16:33 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
got a date set for junction gym, sat 22nd. be good if u can make it. hows the injury healing up?
vausieIcon...05-10-2011 @ 16:52 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
DomRedshaw said:got a date set for junction gym, sat 22nd. be good if u can make it. hows the injury healing up?


il see if i can get down sure mate the injury seems to be ok i trained today and felt good so yeah happy Grin
DomRedshawIcon...07-10-2011 @ 13:56 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
tried some jerks today for first time ever, technique was crap and i think there gunna take some gettin used to. atm prefer push press.

1 clean per set
40k x 8 - 4 jerks/ 4 push press
60k x 4 - 2 jerks/ 2 push press
70k x 2 - 1 of each

1 belt clean per set except 1 set 1 power clean
77.5k x 4 push
77.5k x 4 push
77.5k x 4 - 2push/2jerk
77.5k x 4 - 2push/2jerk

SLDL from 7"
90k x8
100k x 8
110k x 8

reverse fly's
3 sets of 12 @ 7.5kg DB's

planks - 2 x 1mins

side bends
3 sets of 12 @ 7.5kg DB's

not much to say really, jerks wasnt too bad but i expected them to be easier than push pressing. maybe with more practice they will be.
DomRedshawIcon...08-10-2011 @ 15:09 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
squats
27k x 10
50k x 10
70k x 2
100k x 4
110k x 4
dont like reppin heavy weight with squats so i thought id go for it rathe rthan avoid it, instead of 2 more sets of 4 i did 1 max rep set but used a chair for safety/confidence. it was a garden chair but when my ass touches it my legs r bang on parralel to the floor altho its still easier with the chair.
110k x 15 chair squats/ really happy with this, glad i did it

leg curls
15k x 20
22.5k x 15
30k x 8

leg extension
30k x 20
40k x 15
50k x 10

modified version of DB rows / going to call them stone db rows
basically instead of doin rows on a bench n 1 arm at a time i did both db's from floor at same time, in a stance used for atlas stones to pick them up. felt good but alot harder than usual db rows.
20k DB's x 10
20k x 12 with belt
20k x 12 with belt

then alternate calf raise/ bent barbell rows
60k x 20 calf raise
60k x 10 bb row
80k x 15 calf raise
80k x 6 bb row
80k x 20 calf raise
60k x 15 bb row
60k x 25 calf raise - drop set to 20k DB calf raise x 25

pleased with today
DomRedshawIcon...10-10-2011 @ 16:04 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
felt abit s**t this morning, not alot of sleep blah blah blah

db row @ 20kg x 10
barbell row @ 60kg x 10 x 2sets

deadlift
100k x 3
120k x 3
140k x 1
160k x 4
160k x 4
160k x 4
140k x 9 - wanted 10 but barely locked out the 9th

they killed me lol, felt dizzy sick tired n weak so had 10mins rest n finished off lighter than usual.

trap rows @ 40k x 10 x 3 sets, drop last set to shrugs 40k x 20+

biceps - barbell 40k x 8, seated db curl 15k x 10, db hammer curls 15k x 10, short rest (around 20-30secs) between each set

done. happy with deads today, tech felt good n overall stronger than i expected, thought id struggle this week but went ok. think work up to 167.5k for 3 reps if i can and do 175k x 2 the week after OR do sets of 4 at around 160/165?. going for a 190pb the week after that. any ideas guys?
GATESIcon...10-10-2011 @ 16:36 
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What's your thoughts on one legged drills?
Member 1725, 4343 posts
SQ 250, BP 125, DL 272.5
647.5 kgs @ 111kgs UnEq
good work on the deads mate
vausieIcon...10-10-2011 @ 19:37 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 140, BP 85, DL 180
405.0 kgs @ 74kgs UnEq
good stuff mate i usually gauge my deadlift on my triples e.g. i would hit 140,150,160,180,190x3 and 200x3 or 200x1 210x1

so i would say (wot works for me)

ur next deadlift session either try and triple 170-175 or pul a single at 170 175 180 and if it goes well next week do something like

60x10
100x6
120x4
140x1
160x1
180x1
190x1 boom pb

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