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Toe dipping into the wold of Strength training

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RodgerIcon...06-01-2017 @ 17:39 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
6th Jan

Box Squat
6x20
5x60
3x80
4x100
4x100
4x100
4x100
4x100
4x100
(was meant to be 3x10 so cocked up there...)

Floor Press
5x40
3x60
12x70
12x67.5
12x67.5

Pendlay Row
12x62.5
12x62.5
12x62.5

High incline DB Press / chest supported DB row ss
12x20 / 8x25
12x20 / 8x25
12x20 / 8x25

Cable Row / Weighted Press up ss
12xfull stack / 8+10kg plate
12xfull stack / 8+10kg plate
12xfull stack / 8+10kg plate

Chest supported rear fly / DB Cuban press ss
8x7.5 / 8x4
8x7.5 / 8x4
8x7.5 / 8x4
RodgerIcon...09-01-2017 @ 19:21 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
9th Jan

Deadlift
5x20
3x100
5x115
5x115
4x135
4x135
3x160 bit dodgy d.o.h 3rd rep
Straps
3x160

Bench
10x20
8x40
3x60
1x70
5x80
5x80
4x85
4x85
3x90
3x90

(High bar) Paused squat
3x60
4x100
4x100
4x100
4x100
4x100
4x100

High incline DB bench/chest supported DB row ss
12x22.5 / 8x27.5
12x22.5 / 8x27.5
12x22.5 / 8x27.5

Ran out of time again lol. Will have to catch up on stuff tomorrow before Wednesday's session.
brocerslrdIcon...09-01-2017 @ 20:55 
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Conan likes to listen to music
Member 1155, 3461 posts
SQ 150, BP 110, DL 210
470.0 kgs @ 88.8kgs UnEq
Trying to squeeze too much in?
RodgerIcon...10-01-2017 @ 20:28 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
brocerslrd said:Trying to squeeze too much in?


I think I'm just not training quick enough!!


10th Jan

Catching up on missed volume and assistance gubbins... got man flu bit soldiering on for now!

Box squat (1" below parallel)
6x20
5x60
2x80
6x100

Face pull/ chest support rear fly ss
12x30/12x7.5
12x36/10x10
12x36/12x10

Cable row / weighted press up
12xfull stack + 2.5kg / 10+10kg
12xfull stack + 2.5 kg / 10+10kg
12xfull stack + 2.5 kg / 10+10kg
RodgerIcon...12-01-2017 @ 17:00 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
12th Jan

Squat
6x20
5x60
3x100
1x115
8x127.5
8x127.5
6x137.5
6x137.5
4x147.5 not a great set, bit annoyed
4x147.5 better

Bench
8x20
8x50
3x70
8x82.5
8x80 dropped it down as previous set went wank
6X87.5
6x85 again dropped it down as previous set went wank
I realised I’d been looking at wrong week of program……..
4x90
4x90
90s were the best 2 sets really

Deadlift
(Straps)
3x100
2x120
1x140
3x155
3x155
3x155
Ran out of time. This is getting silly again.
brocerslrdIcon...12-01-2017 @ 19:43 
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Conan likes to listen to music
Member 1155, 3461 posts
SQ 150, BP 110, DL 210
470.0 kgs @ 88.8kgs UnEq
Must be worth doing a little less rather than running out of time and getting annoyed by it?
RodgerIcon...12-01-2017 @ 23:31 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
brocerslrd said:Must be worth doing a little less rather than running out of time and getting annoyed by it?


Just following the plan mate!

p.m.

Deadlift
3x100
2x130
Straps
3x155
3x155
3x155
Felt off !

DB seated press / lat pull down ss
10x20 / 10x114
10x20 / 10x130
10x20 / 10x114

Hyper ext / reverse hyper ext ss
10xbw/10×bw
10xbw/10xbw
10xbw/10xbw
RodgerIcon...15-01-2017 @ 10:11 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
14th Jan

Paused squat
8x20
5x60
3x80
2x100
4x120
4x120
4x120
4x120

Floor press
5x40
3x60
8x80
8x80
8x80
Don't seem to get on too well with these but will persevere!

Pendlay row
8x70
8x70
8x70

High Inc Db press/Chest supported Db row ss
5x17.5
3x22.5
10x27.5 / 6x32.5
10x27.5 / 6x30
8X27.5 / 8x30

Cable row / weight press up ss
10xfull stack+5kg / 10+15kg
10xfull stack+10kg / 10+15kg
10xfull stack+10kg / 10+15kg

Chest supported rear fly / Cuban press ss
10x10 / 10x4
10x10 / 10x4
10x10 / 10x4

f**king inside of right elbow started playing up again.
RodgerIcon...16-01-2017 @ 17:13 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
16th Jan

Deadlift
5x60
5x100
3x125
Straps on
5x147.5
5x147.5
4x157.5
4x157.5
3x170
3x170
Made hard work of these!

Bench
10x20
8x40
3x65
5x75
5x75
4x85
4x85
3x95
3x95

Front squat
3x60
4x90
4x90
4x90
4x90

DB High Incline Press / Chest Supported DB Row ss
12x25 / 8x30
12x25 / 8x30
10x25/ 8x30

Face Pull / Rear Fly
10 x ??/ 8x7.5
10 x ?? / 8x7.5
10 x ?? / 8x7.5
RodgerIcon...17-01-2017 @ 16:56 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
17th Jan

Cable Row / Weighted press up ss
10xfull stack+15kg / 10+20kg
10xfull stack+15kg / 10+20kg
10xfull stack+15kg / 10+20kg


Chest supported rear fly / db Cuban press ss
10x10 / 10x4
10x10 / 10x4
10x10 / 10x4

Back extension/ reverse hyper ss
10xbw / 10xbw
10xbw / 10xbw
10xbw / 10xbw
RodgerIcon...18-01-2017 @ 17:04 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
18th Jan

Squat
8x20
5x60
3x80
10x105
10x105
8x115
8x115
6x125
6x125

Bench
10x20
8x40
3x65
10x70
10x70
8x75
8x75
6x82.5
6x82.5

Deadlift (straps)
3x125
4x147.5
4x147.5
4x147.5
4x147.5
brocerslrdIcon...18-01-2017 @ 19:56 
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Conan likes to listen to music
Member 1155, 3461 posts
SQ 150, BP 110, DL 210
470.0 kgs @ 88.8kgs UnEq
How's everything holding together?
RodgerIcon...18-01-2017 @ 21:29 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
brocerslrd said:How's everything holding together?

Generally OK mate. Ankle feeling better (been using wobble board at home and stretches), elbow OK at present and nose ain't bothering me. Finally got post op ENT appointment on ,28th. Only issue is lower / mid back is very stiff and Deadlifts are a massive effort.

18th p.m

Deadlift
(No straps)
3x100
3x130
4x147.5
4x147.5

DB seated press / lat pull down ss
8x22.5 / 10x140
8x22.5 / 10x128
8x20 / 10x128
RodgerIcon...21-01-2017 @ 23:52 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
21st Jan

Paused squat
8x20
5x60
2x85
4x110
4x110
4x110
4x110
4x110
4x110

Floor press
5x60
10x70
10x75
10x75

Pendlay row
8x70
8x70
8x70

High incline DB bench / DB chest supported row ss
6x30 / 6x35
6x30 / 6x35
6x30 / 6x30

Cable row / weighted press up ss
12xfull stack +10 / 12x +15
12xfull stack +10 / 12x +15
12xfull stack +10 / 12x +15

Chest support rear fly / Db Cuban press ss
10x10 / 10x4
10x10 / 10x4
10x10 / 10x4
BillytheoldIcon...22-01-2017 @ 01:25 
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Sugdens crazy old person.
Member 4936, 7288 posts
SQ 270, BP 155, DL 270
695.0 kgs @ 100kgs UnEq
Have you ever pulled an anchor chain? I got a 600 pound one. Vomit vomit vomit kooolaid. Thank you for your support. One thing about you Roger is that you always been cool to me. It must be rough sometimes responding to my stupidity. Anyway never be a Richard cranium. I will throw down for you bro! Remember when I first got on here? I was being cool and not mentioning any names rode my arse for no reason? I acted crazy??
You never tried to low blow me. I been drinking dark beer from a brewery go steelers later

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