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Toe dipping into the wold of Strength training

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BoarIcon...13-11-2010 @ 19:24 
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Nothing left in the tank.
Member 5, 25588 posts
Administrator
super deadlift PB !!

have fun at the OSG !!
RodgerIcon...13-11-2010 @ 19:34 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Boar said:super deadlift PB !!

have fun at the OSG !!


Cheers boar, I must say I was a little inspired by watching your 220x5 video this afternoon then 30mins later i was in gym ready for my training sesh!

Cant wait to go down to OSG, coming down with minataorJoe/ Big Joe and some other chap I dont know
RodgerIcon...17-11-2010 @ 08:38 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 19.11.2010 @ 13:30 PM by Rodger
15th Nov
Went down to OSG for first time, great to meet Mark Clegg and recognised a few faces ive seen before

Deads (no belt)
3x120kg
3x170kg
1x220kg

maybe shouldnt have done these as i deadlifted 2 days prior and whole rib cage was aching Embarassed

Log
2x60kg
Fx65kg Roll-Eyes
3x60kg
2x65kg
1x70kg
left it at that technique not great but improving



Various spectating/videoing of Joe deadlifting his audi and doing appollo axle outside


Tyre
NOT A CHANCE - soft bas***d need to flip this at least once next time im down

Stone(s)
1x75kg lowest platform
couldnt remember rest of weights of stones so gave up to conserve energy

Yoke
140kg x 20m
140kg x 20m (again)
220kg x 20m
260kg x 8m (dropped once)
220kg x 20m (dropped once and used smaller steps)



Thoroughly enjoyed the evening
RodgerIcon...18-11-2010 @ 08:31 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
17th November

Front Squats
7x50kg
6x70kg
3x100kg
3x105kg
2x110kg
2x115kg

Push Press
3x60kg
2x72.5kg
3x72.5kg
77.5kg F F F c*nt

Clean & Press
3x70kg
3x70kg

Strict Press
1x62.5kg
2x60kg
3x60kg spotted

Close Grip Bench
8x55kg
5x65kg
4x70kg
4x72.5
3x75kg

didnt feel like a great session still feel like ive been run over since monday's training haha
PompyIcon...18-11-2010 @ 08:34 
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My opinions have run their course
Member 694, 3112 posts
Just push through it mate keep training hard, good couple of sessions there
RodgerIcon...18-11-2010 @ 13:54 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Pompy said:Just push through it mate keep training hard, good couple of sessions there



Thanks mate really enjoying doing lower rep stuff. Just need to keep stength increases as constant as i can and technique on few things right.

2 days rest now then deads and other back training saturday
RodgerIcon...21-11-2010 @ 17:58 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
20th Nov

Deads
5x100kg
3x140kg
1x180kg
1x210kg
Fx225kg WTF?!!
2x205kg
1x200kg
3x195kg
3x195kg

Really really dissapointed and a bit flumuxed (sp?) with these today. Nothing went right back was still very stiff and ribs hurt. ah well

wide grip chins
8xBW
7xBW
7xBW
6xBW

Pissed off with the performance on the deadlifts I treated myself to an extra set of chinups lol

DB Row
8x38kg
7x38kg
7x38kg

Should have felt light but didnt. Disnt fancy barbell with my back feeling like it was.

DB Curl
6x16kg
6x16kg
6x16kg

Truely f*cked off. Nice.
RodgerIcon...23-11-2010 @ 08:33 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
22nd Nov

Bench
6x60kg
4x75kg
2x85kg
1x90
1x95
Fx100kg c*nt

4x85kg
3x85kg
3x85kg
3x85
3x87.5kg assisted last rep

Inc BB
6x65kg
6x62.5kg
6x62.5kg
6x62.5kg

DB inc
8x26kg
8x26kg
7x26kg

Flies Embarassed
8x16kg (plus 3+3+3 messing about really)
8x16kg + 8 press ups haha

I will bench 100kg one day
RodgerIcon...25-11-2010 @ 08:25 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 25.11.2010 @ 12:58 PM by Rodger
24th nov

Squats
5x80kg
5x100kg
5x130kg
belt on
3x150kg
2x160kg slight help on last
2x155kg slight help on last
8x120kg last not great

seem to be sticking just after bottom position.

Front Squats
3x100kg
4x105kg
belt on
3x110kg
2x115kg

SLDL
8x60kg
8x90kg
4x110kg grip grrr
2x110kg grip totally gone

Pretty happy with squats.
My whole rib cage is aching - not sure what ive done, elbow still not great (tried cleaning bar up into power rack)

Wondering whether oto go down to training 3 days a week....?

Also sick of getting bruised shoulder and collar bone everytime i front squat lol
hixxy1985Icon...25-11-2010 @ 09:05 
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www.grahamhicks.co.uk
Member 994, 9594 posts
SQ 330, BP 250, DL 405
985.0 kgs @ 135kgs UnEq
maybe ur volume is too high mate - seem to do lots n lots of work?

hows the bars down that gym? they still bent like bananas?
shanejerIcon...25-11-2010 @ 10:51 
Member 1307, 14110 posts
SQ 355, BP 240, DL 370
965.0 kgs @ 102kgs UnEq
if your squats are sticking at bottom position something that helped me was doing paused squats after my sets (sitting in the hole for 3-4 seconds then popping up) lighter weight obviously...

Nice logging though i remember you couldnt move the log at hixxys!!
RodgerIcon...25-11-2010 @ 12:57 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
hixxy1985 said:maybe ur volume is too high mate - seem to do lots n lots of work?

hows the bars down that gym? they still bent like bananas?


Could be mate, think is im almost worried im not doing enough. Any suggestions?

lol the pins in power rack still bent fella! sometimes a real pain to thread in, you bugger!!

Tongue

Id heard a rumour that they are actually investing in some new bars thio, will believe that when i see it!

if your squats are sticking at bottom position something that helped me was doing paused squats after my sets (sitting in the hole for 3-4 seconds then popping up) lighter weight obviously...

shanejer said: Nice logging though i remember you couldnt move the log at hixxys!!


Will certainly try that Shane Happy

Yeah i was crap at log at hixxy's (still am) but got a few pointers off Joe.
RodgerIcon...26-11-2010 @ 08:25 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
25th Nov

Push Press
5x50kg
3x62.5kg
2x72.5kg
2x75kg
Fx80kg Embarassed next week?????!!

Strict Press
2x62.5kg
3x60kg improvemnet
2x60kg first 2 good, last real grinder....

CG Bench
8x55kg
5x65kg
4x75kg
3x77.5kg
1(+F)80kg so close last rep was scary, no spottter ooopsssEmbarassed

Dips
11xBW
8xBW
8xBW
all done suuuper slow improvement on last week not in terms of reps but in terms of doing them slower.
Weight to add next week I reckon
RodgerIcon...28-11-2010 @ 19:32 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
27th Nov

Deads
5x100kg
3x140kg
1x160kg
1x180kg
1x200kg
3x192.5kg
3x195kg
3x197.5kg

16" ish deads (off pins)
1x210
1x220
Fx230kg really should have used straps perhaps would have moved it

Hammer Strength Row Machine
10x40kg
10x65kg
8x80kg
7x90kg

Hammer Strength Lat Pull down
8x80kg
8x80kg
8x80kg

Not feeling right in the slightest. Everytime i put the bar down between reps on deads my ribs and back felt like theyd been really jarred.

May need to take a week off and/or see physio. Got a pain running right along bottom of my rib cage atthe front and then at each side in my back too. Bloody walking wreck!
GATESIcon...01-12-2010 @ 23:07 
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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
Some good work there mate. Should be a good comp come march

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