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Toe dipping into the wold of Strength training

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RodgerIcon...09-02-2011 @ 10:18 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Ben_F said:Congrats on the PB pushies! Sounds like they are clicking into place now. I'll sort some extra sandbags to slot into the outer shell soon.


cheers mate. was fun and biceps feel like theyve been worked! I do think shouldering it is way to go for me (but not with a plate on top haha)
RodgerIcon...10-02-2011 @ 08:31 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 10.02.2011 @ 11:02 AM by Rodger
9th Feb

Deads
5x70kg
3x120kg
3x140kg
1x170kg
1x200kg
belt and straps
5x215kg not great last 3 hitched Angry
4x210kg goosed
4x210kg last hitched Unhappy

NG Bench
8x50kg
4x70kg
5x82.5kg
4x85kg
4x85kg

Smith Lockouts
3x68.6kg
5x63.5kg
5x63.5kg

face pulls & ext. rotations. just remembered left my shoes on for deads ooops Unhappy
RodgerIcon...14-02-2011 @ 08:41 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 14.02.2011 @ 12:22 PM by Rodger
11th feb

Squats (with a pissed off Hixxy after the wallet incident)
5x70kg
3x120kg
2x150kg
3x165kg
3x165kg
3x167.5kg

Bent over row
8x40kg
6x60kg
6x70kg
6x80kg
bad elbow killing after these Unhappy

DB curls - made elbow even worse, daft mistake
RodgerIcon...14-02-2011 @ 12:33 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 15.02.2011 @ 08:35 AM by Rodger
13th

Log & Axle Medley
Log 5x50kg warm up
log then axle (repeat)
70kg Log x 2 70kg Axle x 1 Angry
70kg Log x 3 70kg Axle x 2 better
70kg Log x 2 70kg Axle x 1 sh1t really

Farmers
20m x 60kg
15m x 100kg dropped
picked up straight away
15m x 100kg

Sand Bag Load to 48"
10m 70kg x 3

Harness Sled pull
120kg x 10m - fun
Happy
BurkyIcon...14-02-2011 @ 12:48 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Post Edited: 14.02.2011 @ 12:48 PM by Burky
Looking good for the comp mate!

Not fancy trying for a 251Kg deadlift? Wink Happy
RodgerIcon...14-02-2011 @ 13:04 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Burky said:Looking good for the comp mate!

Not fancy trying for a 251Kg deadlift? Wink Happy


No more 1RM's until after the comp mate Wink
Still far from good prep for comp - fitness if anything will be an issue
RodgerIcon...16-02-2011 @ 08:35 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 19.02.2011 @ 13:01 PM by Rodger
15th Feb

Deads
120x5
150x3
180x1
200x1
belt & straps
215x5
215x4
new technique critiqued by Hixxy
200xf foooook

NG Bench
70x2
82.5x5
90x3
92.5x1+F
75x6

Lockouts
66x4
66x4
66x3

Rower
1000m 3:48
RodgerIcon...18-02-2011 @ 08:32 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 19.02.2011 @ 09:14 AM by Rodger
17th Feb

Squat
5x90kg
3x110kg
2x150kg
3x165kg
3x167.5kg
2x170kg+F

Fronts
10x60kg
7x80kg
5x100kg

Sandbag conditioning
70kg x 80m
70kg x 40m
70kg x 60m
BigMaccaIcon...18-02-2011 @ 10:42 
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understanding of the sport, little he has.
Member 798, 9945 posts
SQ 260, BP 150, DL 272.5
682.5 kgs @ 82.5kgs UnEq
Massive squat session there Rodger - got to be at least 15kg there on that 170kg PB now!
RodgerIcon...18-02-2011 @ 10:54 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 18.02.2011 @ 10:55 AM by Rodger
BigMacca said:Massive squat session there Rodger - got to be at least 15kg there on that 170kg PB now!


Thanks mate

Hmmm dunno fella - 3x170kg prob only equates to 180kg 1RM? Nearly got 3rd just over compensated by going down too low.
Didnít struggle with the rest as much as I thought I would.Happy
BurkyIcon...18-02-2011 @ 12:46 
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smack the shit out of my pubic bone
Member 1902, 919 posts
SQ 160, BP 110, DL 230
500.0 kgs @ 85kgs UnEq
Good bit of conditioning work there mate, how did you find the sandbag conditioning?
RodgerIcon...18-02-2011 @ 13:32 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Burky said:Good bit of conditioning work there mate, how did you find the sandbag conditioning?



Hi mate.
Find that ok its lifting it of the floor im still having problems with to be honest. Really need to practice!
RodgerIcon...19-02-2011 @ 18:00 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Post Edited: 19.02.2011 @ 18:01 PM by Rodger
19th Feb

Trained with Kenny Happy

Strict Press
8x40kg
3x55kg
3x62.5kg not great
3x60kg
3x61kg

Push Press
2x80kg+F Unhappy
3x77.5kg
4x78.5kg

CG Bench
5x70kg
3x85kg
3x86kg
3x87kg

Cable external rotaions
12x3.75kg
10x3.75kg
9x3.75kg
Kenny_CIcon...19-02-2011 @ 22:46 
Member 707, 1517 posts
Sure I already posted this??? But looked stronger with each set today mate. Awesome work, have to have another session soon
RodgerIcon...21-02-2011 @ 23:18 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Kenny_C said:Sure I already posted this??? But looked stronger with each set today mate. Awesome work, have to have another session soon


Cheers fella Happy Yeah definately mate!

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