Narrowbacks Training Log
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| Rob |  | ... | 03-01-2014 @ 18:01 |
 Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 1st January Below Knee Deadlift 20 x 10 x 2 40 x 10 x 2 60 x 10 x 2 80 x 10 x 2 95 x 10 x 2 Deadlift 40 x 10 x 2 Others OH Squats x 8 x 2 Steps Up x 8 x 2 3rd January Bench Press 20 x 10 x 2 40 x 10 x 2 55 x 10 x 2 65 x 10 x 2 Rows 20 x 10 x 2 30 x 10 x 2 40 x 10 x 3 Others Curls, Rear Delt Fly, Cuban Rotations Basic plan is to continue the gradual increase on the exercises I've re-introduced recently, come February to start building in a bit more movement - e.g. power cleans, push press etc., then in March more focus on fitness - e.g. sprint intervals. Going to play cricket this year (after 8 years away) so the main aim is to be as athletic and explosive as possible. | ||
| Sparrow | | ... | 03-01-2014 @ 20:17 |
 always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Post Edited: 14.01.2014 @ 20:11 PM by Sparrow Good to hear you're making a comeback.Do you think your dodgy hip will hold up? I will make a comeback one day, but will probably be closer to 50 than 40 by that time.  | ||
| Rob | | ... | 06-01-2014 @ 22:15 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 5th January Deadlift 20 x 10 x 2 30 x 10 40 x 10 45 x 10 x 3 Squat 5 x 8 x 3 Step Ups 10 x 3 Others Plank, Side Planks 6th January Bench Press 20 x 10 x 2 40 x 8 55 x 8 70 x 5 80 x 5 x 2 Close Grip Bench 70 x 8 x 2 Chin Ups 6, 6, 6 Strict Press 20 x 10 32.5 x 10, 8, 8 Others Rear Delt Flyes, Cuban Rotations | ||
| Rob | | ... | 06-01-2014 @ 22:19 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Sparrow said:Do you think your dodgy hip will hold up? I will make a comeback one day, but will probably be closer to 50 than 40 by that time. Hope so, otherwise I'll be throwing down some dodgy leg spinners! Get the kids playing or scoring with you, back by 40 easy! I've seen plenty of good batters play well into their 50s, so you've got ages once you 'hang up' the atlas stones  | ||
| Rob | | ... | 09-01-2014 @ 11:58 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 8th January Below Knee Deadlift 20 x 8 x 2 40 x 8 x 2 60 x 8 x 2 80 x 8 x 2 100 x 8 x 2 Deadlift 40 x 8 x 2 50 x 8 x 2 Others Steps Up x 8 x 3 OH Squats x 10 x 3 Side Plank, Plank Rear Delt Flyes, Cuban Rotations | ||
| Rob | | ... | 13-01-2014 @ 19:09 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 10th January Bench Press 20 x 10 x 2 40 x 10 x 2 55 x 10 67.5 x 10 x 2 Rows 20 x 10 30 x 10 42.5 x 10 x 3 Others Curls, Rear Delt Fly, Cuban Rotations 11th January Deadlift 20 x 10 x 2 40 x 10 x 2 55 x 10 x 3 Squat 10 x 5 x 3 Step Ups 10 x 3 Others Plank, Side Planks 13th January Bench Press 20 x 10 x 2 40 x 8 55 x 8 70 x 5 82.5 x 4 x 2 Close Grip Bench 71 x 8 x 2 Chin Ups 6, 6, 7 Strict Press 20 x 10 35 x 8 x 3 Others Rear Delt Flyes, Cuban Rotations | ||
| Cuddles | | ... | 14-01-2014 @ 08:50 |
 Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280620.0 kgs @ 99kgs UnEq Administrator | How long do you hold your planks for? Do you use any resistance? | ||
| Rob | | ... | 14-01-2014 @ 09:01 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Not got a clock in the garage but I'd guess around 45 seconds each in a row with no rest between. I was going up to 2 minutes on them a few months ago but I'm not sure there's much benefit in extending the time that long, and of course it's pretty boring! Don't use any weights but will occasionally lift top leg in air (side planks) or pull one leg into chest (front plank) to vary it a little! | ||
| AndyCoupe | | ... | 14-01-2014 @ 09:02 |
 His levers get the bar up. Member 2919, 8635 posts SQ 195, BP 127.5, DL 225547.5 kgs @ 77kgs UnEq | Good grafting Rob | ||
| Sparrow | | ... | 14-01-2014 @ 20:13 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Hope you are right about the cricket! Good grafting Rob, a bit of milk in your diet and your numbers would skyrocket, just like in the glory days!  | ||
| Rob | | ... | 15-01-2014 @ 18:20 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Thanks Dungeon monsters, will keep plodding on, no milk though, don't touch the stuff these days, soya or coconut all the way. | ||
| Rob | | ... | 15-01-2014 @ 18:24 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | 14th January Run: 1.9 miles in 15:04, average pace 7:55 per mile, 222 cals First run in 6/7 weeks, legs were sore today. 15th January Below Knee Deadlift 20 x 10 x 2 40 x 10 x 2 60 x 8 x 2 80 x 8 x 2 90 x 8 x 2 Deadlift 50 x 8 60 x 8 x 2 Platform Deadlift 40 x 8 x 2 Others Steps Up x 8 x 2 OH Squats x 10 x 3 Side Plank, Plank Rear Delt Flyes | ||
| Sparrow | | ... | 15-01-2014 @ 20:35 |
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260637.5 kgs @ 103kgs UnEq | Deload on the below knee deadlifts? | ||
| Rob | | ... | 15-01-2014 @ 21:23 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Post Edited: 15.01.2014 @ 21:24 PM by Rob Yea, 'deload to reload'. Just a bit sore from the run so didn't want to push them.Looking forward to phasing them out once deads from floor get heavier, doing them off the bench as I don't have a power rack so bit of a faff. | ||
| Rob | | ... | 17-01-2014 @ 18:12 |
Does f*ck all for SugdenBarbell.co.uk Member 1, 7173 posts SQ 182.5, BP 110, DL 205497.5 kgs @ 107kgs UnEq Administrator | Post Edited: 17.01.2014 @ 18:12 PM by Rob 17th JanuaryNarrow Grip Bench 20 x 10 x 2 40 x 8 x 2 55 x 8 70 x 5 x 5 Rows 20 x 8 30 x 8 40 x 8 45 x 8 x 3 Others Curls - 32.5x10x3 Rear Delt Fly - 3.75x12x2 Cuban Rotations - 1.25x15x3 Back to narrow grips on bench as seem to be regressing with wide grip, will run 5x5 for a while. | ||