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The rose that grew from the concrete

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AndyCoupe		...	13-07-2015 @ 22:18
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225 547.5 kgs @ 77kgs UnEq	Sparrow said:Huge session! You make block cleans look so easy! Nice squats. They are easy

Wigan		...	13-07-2015 @ 22:51
a cynical old scrote Member 68, 6912 posts SQ 255, BP 132.5, DL 250 637.5 kgs @ 110kgs UnEq	AndyCoupe said: I can't take advice from you, your English. Rude!!

AndyCoupe		...	13-07-2015 @ 22:53
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225 547.5 kgs @ 77kgs UnEq	Wigan said: Rude!!

AndyCoupe		...	15-07-2015 @ 21:04
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225 547.5 kgs @ 77kgs UnEq	Dungeon with James Miller.... Snatch pull, power snatch, hang snatch: 40kg 50kg 60kg 70kg 70kg 70kg 70kg 75kg 80kg 85kg Debatable power. 90kg x f Squat: 60kg x 5 100kg x 3 130kg x 1 140kg x 5 130kg x 5 130kg x 5 130kg x 5 Strict press: 62.5kg x 2,3,3 Superset with... Bent over rows: 62.5kg x 8,8,8 Isometric back extension: +10kg x 45secs +20kg x 45secs +25kg x 45secs Superset with... Multi directional lunges: 45secs x 3

Sparrow		...	15-07-2015 @ 22:20
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	Post Edited: 15.07.2015 @ 22:21 PM by Sparrow AndyCoupe said:Dungeon with James Miller.... Snatch pull, power snatch, hang snatch: 40kg 50kg 60kg 70kg 70kg 70kg 70kg 75kg 80kg 85kg Debatable power. 90kg x f Squat: 60kg x 5 100kg x 3 130kg x 1 140kg x 5 130kg x 5 130kg x 5 130kg x 5 Strict press: 62.5kg x 2,3,3 Superset with... Bent over rows: 62.5kg x 8,8,8 Isometric back extension: +10kg x 45secs +20kg x 45secs +25kg x 45secs Superset with... Multi directional lunges: 45secs x 3 Graft in the bank!

AndyCoupe		...	16-07-2015 @ 12:20
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225 547.5 kgs @ 77kgs UnEq	Sparrow said: Graft in the bank! Just another carriage on the train! BW update - 76.2kg Where's the beach?!

Billytheold		...	16-07-2015 @ 15:36
Sugdens crazy old person. Member 4936, 7288 posts SQ 270, BP 155, DL 270 695.0 kgs @ 100kgs UnEq	AndyCoupe said: Just another carriage on the train! BW update - 76.2kg Where's the beach?! That was my 1984 college wrestling weight. You must have under 5% body fat. Get dipped and see how lean you are.

AndyCoupe		...	19-07-2015 @ 10:01
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225 547.5 kgs @ 77kgs UnEq	Billytheold said: That was my 1984 college wrestling weight. You must have under 5% body fat. Get dipped and see how lean you are. I'm not sure about my body fat % Bill. Yesterday I trained at 8am before work. Cleans: 50kg x 3,3 70kg x 3 90kg x 2 110kg x 2 Then work called me and I had to leave.

AndyCoupe		...	20-07-2015 @ 09:04
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225 547.5 kgs @ 77kgs UnEq	8am solo before I head down to Eastbourne... Dynamic warm up. Clean + 2 Front squats: 50kg 70kg 90kg 100kg 110kg 110kg 110kg 110kg Squat: 70kg x 5 110kg x 1 117.5kg x 8 117.5kg x 8 117.5kg x 8 Behind neck snatch grip push press: 52.5kg x 3 52.5kg x 3 52.5kg x 3 52.5kg x 3 52.5kg x 3 Bent over plate retractions x 5 x 2 Superset with... YTW x 5 x 2 Stretch.

Wigan		...	20-07-2015 @ 10:25
a cynical old scrote Member 68, 6912 posts SQ 255, BP 132.5, DL 250 637.5 kgs @ 110kgs UnEq	What does a dynamic warmup consist of? What is a plate retraction? What is YTW? Have you got an American accent yet?

AndyCoupe		...	20-07-2015 @ 19:12
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225 547.5 kgs @ 77kgs UnEq	Wigan said:What does a dynamic warmup consist of? What is a plate retraction? What is YTW? Have you got an American accent yet? The warm up is stretching the muscles that are going to be used whilst walking. The YTW and plate retractions are mobility exercises with a small plate. Don't you English men know anything?

Wigan		...	20-07-2015 @ 21:58
a cynical old scrote Member 68, 6912 posts SQ 255, BP 132.5, DL 250 637.5 kgs @ 110kgs UnEq	AndyCoupe said: Don't you English men know anything? Apparently not

Sparrow		...	20-07-2015 @ 22:57
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	Nice session. We're the PP not ridiculously light? I got through the it all in well under an hour. How long did it take you?

AndyCoupe		...	24-07-2015 @ 10:14
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225 547.5 kgs @ 77kgs UnEq	Yeah well light! It took me around the same I think. Solo 8.30am... Clean + hang clean x 3: 40kg 60kg 80kg 92.5kg 92.5kg 92.5kg 92.5kg Squats: 60kg x 5 110kg x 3 125kg x 6 125kg x 6 125kg x 6 125kg x 6 Sots press (clean grip) with pause OH: 30kg x 3 40kg x 3 50kg x 3 50kg x 3 50kg x 3 Enjoyed those. Yates row x 10,10,10 Superset with... Dips x 10,10,10.

AndyCoupe		...	24-07-2015 @ 10:37
His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225 547.5 kgs @ 77kgs UnEq

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