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Flash A-ah

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SkipIcon...16-08-2013 @ 21:06 
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Member 2411, 824 posts
SQ 240, BP 162.5, DL 300
702.5 kgs @ 109kgs UnEq
Also those leggings are horrifically fantastic.
FlashIcon...17-08-2013 @ 00:05 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Skip said:Also those leggings are horrifically fantastic.


Ha, nice freebie from under armour mate, perks of the job.

Not out till 2014 either so one of the only people to be wearing them in the world.

How's your lifting going?
FlashIcon...20-08-2013 @ 20:57 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Yeah cheers skip!

Got some food poisoning over the weekend which was great Roll-Eyes back on it today

CGBP

60kg x10 (2sets)
100kg x6
120kg x3
130kg x1
140kg x3
145kg x3
150kg x3 - was smooth, should of gone 152.5

NG slingshot bench

150kg x6
160kg x6
140kg x10
Slingshot off 60kg x30, pump

Dips

Bw x20
Bw +40kg x15
Bw +60kg x12
Bw +80kg x8
Bw +90kg x5 - PB

AMRAP in 3 mins

Oly ring push ups x10
2 rope pull up x10

110 reps total

NG incline bench - 60kg x10 (3sets)
Cable crossover - 3sets x10

Core work
Sprints
Stretches

Dench!
FlashIcon...22-08-2013 @ 22:32 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Wednesday 21/8

Deadlift

60kg x10 (2sets)
100kg x6
140kg x3
180kg x3 - that will do
140kg x6 (3sets)

Cleans of 18" block x3 +1 jerk

60kg x2sets
70kg x2sets
80kg x2sets
90kg x2sets

WOD

6 rounds for time;

42.5kg deadlift x6
42.5kg BOR x6
42.5kg hang clean x6
Push ups on the bar x6

Time: 4mins 31.3

Low row - 3sets x10
2 rope pull up - 3sets x10
Pull ups - 3sets x8
Hanging Supine pull ups - 3sets x10
Face pulls - 3sets x10

Thursday 22/8

Log clean and press (all reps cleaned)

42kg x10 (2sets) - blowing, lol
62kg x6
72.5kg x3
82.5kg x3
92.5kg x2 - only meant to do one but got carried away
102.5kg x1
107.5kg x1

WOD

5 rounds for time:

62kg log one motion x5
Pull ups x10
Burpees x10

Time: 6mkns 05.8

BTN jerk

50kg x3
60kg x3
70kg x3
80kg x3
90kg x3
100kg x3 - snappy

Flashkov press - 50kg x10 (3sets)
Smith shrugs - 5sets x20
Raises
Core

Dench
RodgerIcon...23-08-2013 @ 12:57 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Log is creeping back mate and nice jerk tooHappy
FlashIcon...27-08-2013 @ 19:46 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Cheers roj, just getting the technique sorted and the confidence to drop under weights. Hopefully hit something big in the coming weeks!

Tuesday 27/8

Went to the gym today and it was shut Confused cheers gym.

So went home and got the skipping rope out, and the dumbbell sand did some homemade WODS

Reps of 10,9,8,7,6,5,4,3,2,1 and dumbbell weights were 17.5kg each hand

Skipping (added a 0 to the reps, and skipped for that amount of seconds, so first set 100 seconds etc etc)
Hammer curls
Shoulder press
SLDL
BOR
Dumbbell press up
Squats
Bicep curl
Shrugs
Tricep extension (reps each side)

Took about 23 mins, blowing hard, but looking good
Tongue

Second circuit

3 rounds of;

Shoulder complex (72 reps each set) dumbbell weight 7.5kg
5kg plate bicep curl x10
5kg plate side bends x10 each side

About 5 mins work

Third circuit

3 rounds of;

1 minute skipping
17.5kg cross body bicep curl x10 each side
Dumbbell press ups x20
Sit ups x20

About 10 mins work

Good little garden session, looking forward to lifting some proper weight again tomorrow!
FlashIcon...28-08-2013 @ 21:03 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Wednesday 28/8

Deadlift (very old loose suit on)

60kg x6 (2sets)
100kg x6
120kg x3
140kg x3
170kg x1
180kg x1
200kg x1
210kg x2 - best of the year



Power clean

60kg x3 (3sets)
70kg x3 (2sets)
80kg x3
90kg x3 (2sets)

WOD

6 rounds for time

42.5kg deadlift x6
42.5kg BOR x6
42.5kg hang clean x6
Press ups on bar x6

Time: 4:13.9 mins (20 seconds better than last week)

3 rounds of;

Hanging supine pull ups x10
Oly ring push ups x10
Crunches x20

Didn't time it, just went as quick as possible without stopping

Gym shut then so had no time for any fluffing. Did the above in 1 hour 10 so was a good session!
General_illIcon...28-08-2013 @ 21:04 
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3rd place Europes strongest man 2016 U90kg
Member 1239, 13275 posts
SQ 280, BP 155, DL 310
745.0 kgs @ 89kgs UnEq
No better time to hit a log and deadlift PB than 14th sept ?????
FlashIcon...28-08-2013 @ 21:22 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
General_ill said:No better time to hit a log and deadlift PB than 14th sept ?????


Just trying to convince the misses! And myself for that point, don't wanna snap up again.

Have I got till the weekend?
FlashIcon...29-08-2013 @ 21:36 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Thursday 29/8

Log and axel press (all reps clean and press alternating between equipment)

62.5kg and 61kg x3 reps on each
72.5kg and 71kg x3 reps on each
82.5kg and 81kg x3 reps on each
92.5kg and 91kg x2 reps on each
97.5kg and 96kg x1 reps on each
102.5kg and 101kg x1 reps on each
105kg and 106kg x1 reps on each



BTN jerk

60kg x3 (2sets)
70kg x3
80kg x3
90kg x1
100kg x1
110kg x1 - no more time left

Flashkov press - 60kg x6 (3sets)
Shrugs - 60kg x20 (3sets)
Sit ups - 3x15

POW
RodgerIcon...30-08-2013 @ 20:16 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
nice flashkov presses oly murrs!
whats the private pile haircut?! Grin
FlashIcon...30-08-2013 @ 22:26 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Rodger said:nice flashkov presses oly murrs!
whats the private pile haircut?! Grin


Olly murrs or private pile? Make your mind up, but I'll take olly murrs!

Regarding the haircut, it's fashion mate, I'm down with the kids

Friday 30/8

Squats

60kg x6, x6
80kg x6
100kg x6
120kg x3
Belt
140kg x3
160kg x1- plates fell off, lol
170kg x2, x2, x2 - sets 2 and 3 below





18" cleans

60kg x3, x3
70kg x3, x3
80kg x3, x3
90kg x3, x3

RDL

80kg x10
90kg x10
100kg x10

Hanging leg raises - 3sets x10 superset with hanging knee raises - 3sets x10

Squat finisher - 60kg x35

Nice!
vausieIcon...30-08-2013 @ 22:40 
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in real life im massive like big fridge
Member 1317, 7144 posts
SQ 220, BP 147.5, DL 290
657.5 kgs @ 94kgs UnEq
lovely
FlashIcon...31-08-2013 @ 16:58 
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King of the impossible
Member 3130, 2082 posts
SQ 310, BP 200, DL 310
820.0 kgs @ 85kgs UnEq
Post Edited: 31.08.2013 @ 16:59 PM by Flash
vausie said:lovely


Cheers V, certainly feeling better

Saturday 31/8

Events @the cauldron (finally)

Yoke/farmers medleys

170kg x15m/55kg x15m
200kg x15m/85kg x15m
200kg x15m/105kg x15m
220kg x15m/105kg x15m
220kg x15m/105kg x15m

All felt fairly decent, didn't know what to expect really, but very Happy Oh farmers were 14.5" pickup too

Strict log

50kg x6, x6
60kg x6, x6
70kg x6,x6
80kg x1
85kg x1
90kg x1

Strict log, one motion log, push press log

90kg x1, x1, x1
90kg x1, x1, x1
70kg x4, x4,x4



Decent session, good to get moving again and good to see the old man!

Onwards to dragons in 2 week

fctilidieIcon...31-08-2013 @ 17:04 
Grandad Goatse
Member 2494, 5035 posts
SQ 120, BP 110, DL 125
355.0 kgs @ 67kgs UnEq
Good to see you getting back to full strength

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