Flash A-ah
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| Flash |  | ... | 24-09-2014 @ 22:36 |
 King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Wednesday 24/9 Strict press 40kg x3, x3 60kg x3 70kg x1 85kg x3, x3, x3 - decent Front squat 60kg x3, x3, x3 100kg x3 Belt 130kg x1 150kg x3, x3, x3 - vid of sets 1 and 2 below. Shorts were too tight and couldn't hit get down properly which is why they are rolled up. Power clean 60kg x3, x3 80kg x3 90kg x3 100kg x1 110kg x1, x1, x1 Deadlift 60kg x3 100kg x3 140kg x3 Straps and belt 180kg x3 200kg x1 220kg x3, x3, x3 - tough tonight, backs been fragile, vid below 240kg x1 - grinder, but expected after volume, vid below Squat jumps 70kg x3, x3, x3, x3, x3 - on the minute every minute for 5 mins Good progress again, just a slight concern regarding tenderness of lower back, something to monitor. Word! | ||
| JH | | ... | 25-09-2014 @ 14:16 |
 Member 1739, 1266 posts SQ 365, BP 245, DL 332.5942.5 kgs @ 105kgs Eq | Flash said: Cheers John. Missing your legendary wit at Powerbase these days. I also forgot your were a fashio guru. I will switch to the College Puma Jumper, Eliko T-Shirt, Singlet and lycra shorts soon mate. Hopefully then you will be satisfied LOL its a expolsive ape jumper or even no jumper somtimes am in a experimental stage with my training clothing atm. | ||
| Flash | | ... | 29-09-2014 @ 22:08 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Thursday 25/9 Felt like arse all day, coming down with huge man flu which didn't let me train till today, but I tried on Thursday. BTN jerk 60kg x3, x3 80kg x3 100kg x3 110kg x1 125kg x2, x2 - wasn't happening well 120kg x1, x1, x1 Strict press (1 power clean per set) 60kg x3 70kg x3 80kg x3 85kg x3 87.5kg x3 Shrugs 70kg x6 120kg x6 170kg x6 210kg x6, x6, x6 Pin strict press 72.5kg x6 82.5kg x6 87.5kg x6 92.5kg x6 Klokov press - 62.5kg x6, x6, x6 Plate raises complex 2.5kg x3 sets Hanging leg raises - bw x10, x10, x10 Hanging knee raises - bw x10, x10, x10 Monday 29/9 Finally felt human again, time to lift Push press 40kg x3, x3 60kg x3, x3 80kg x3 100kg x1 110kg x1 115kg x3, x3, x3 PB Squat 60kg x3, x3, x3 100kg x3 120kg x3 140kg x3 Belt 160kg x3 180kg x1 200kg x2 f3, may have done this but had no music, no salts, and no spotter, had to dump it 180kg x3, x3 easy 16" deadlift 60kg x3 100kg x3 140kg x3 Straps and belt 180kg x3 200kg x1 220kg x1 240kg x1 250kg x1 260kg x1 average GHR - bw x10, x10, x10 superset with BB lunges - 40kg x10 each leg, x10, x10 Calf raises - 100kg x20, x20, x20 Machine crunches - 32.5kg x20, x20, x20 Woodchop - 32.5kg x20, x20, x20 Ok after being ill as s**t for 4 days, on we go Word! | ||
| fctilidie | | ... | 30-09-2014 @ 08:30 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Looking strong matey | ||
| Flash | | ... | 30-09-2014 @ 11:25 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | fctilidie said:Looking strong matey Cheers matey, squat an overhead are best they have ever felt, deadlift is pissing me off, but think with my back issues its always gonna be difficult for me. Hope your well mate, be good to catch up at a comp sometime | ||
| Flash | | ... | 02-10-2014 @ 22:49 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Thursday 2/10 Bench press - paused 60kg x3, x3, x3 100kg x3 125kg x1 145kg x3, x3, x3 decent these Bent over row - 60kg x6, 105kg x6, 115kg x6, 125kg x6, 135kg x6 Incline bench (paused) - 60kg x5, 105kg x5, x5, x5, x5 Lat pulldowns - 115kg x6, 125kg x6, x6, x6 Decline bench (paused) - 60kg x3, 100kg x3, 145kg x3, x3, x3 Face pulls Cable fly Rear delt cable pulls Cable row Dips Hanging leg raises Hanging knee raises Good tonight, more there in bench which is pleasing. Word! | ||
| Rodger | | ... | 02-10-2014 @ 22:58 |
 salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Still dont know what word! means but nice benching mate | ||
| Flash | | ... | 04-10-2014 @ 15:54 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Rodger said:Still dont know what word! means but nice benching mate Ha, it's gangster mate  Friday 3/10 Strict press 40kg x3, x3 60kg x3, x3 72.5kg x1 87.5kg x3, x3, x3 - decent again Front squat 60kg x3, x3, x3 100kg x3 120kg x3 Belt 140kg x1 155kg x3, x3, x3 - again decent, hips were tight so depth not where I wanted, but still good. 1st set below Power clean 60kg x3, x3 70kg x3 80kg x3 90kg x3 100kg x3 112.5kg x1, x1, x1- average DOH deadlift 110kg x5 130kg x5 140kg x3 150kg x2 160kg x1 Meant to be normal dead, but feels so s**t at the moment so mixed it up a bit. Grip is still s**t, lol Jump squats - 80kg x3, x3, x3, x3, x3, x3 - on the minute every minute for 6 mins Decent enough session Saturday 4/10 Power clean and jerk (clean every rep) 90kg x3, x3 100kg x3, x3 Circus dumbbell 28kg x3 42.5kg x3 52.5kg x3 62.5kg x3 75kg x1 80kg x1, x1 - wasn't feeling it today Medley - 51kg, 57.5kg, 62.5kg, 77.5kg rep on each. Practice for St Ives. Was decent, can go quick here I hope. Vid below Log (clean every rep) Strict, one motion, push press - rep on each weight 60kg 70kg 80kg 90kg 100kg - strict only 100kg x3 push press - vid below 80kg x6 one motion 80kg x6 strict 80kg x6 push press f**ked after that. Wasn't up to much today. Body was sore, hope for more next week. Word! | ||
| WILLSAN | | ... | 04-10-2014 @ 18:49 |
 Trump will get another four years Member 126, 16707 posts SQ 160, BP 110, DL 225495.0 kgs @ 75kgs UnEq | Good stuff mate. You still want to come down for a go on the kit? | ||
| Flash | | ... | 09-10-2014 @ 22:50 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | WILLSAN said:Good stuff mate. You still want to come down for a go on the kit? Don't think I'll be able to now mate, up in morecambe this week then got a rugby game the following week. Will keep you posted about the weekend after but it's looking unlikely I can come to st Ives 2 weekends in a row. Thursday 9/10 BTN Jerk 40kg x3, x3 60kg x3, x3 80kg x3 100kg x3 110kg x1 120kg x1 125kg x1 130kg x1, x1, x1 snappy Strict press (1 power clean per set) 60kg x3 70kg x3 82.5kg x3 87.5kg x3 90kg x3 PB Shrugs 70kg x6 120kg x6 170kg x6 220kg x6, x6, x6 Strict pin press (bar at forehead height) 75kg x6 85kg x6 90kg x6 92.5kg x6 Klokov press - 65kg x6, x6, x6 Plate raises complex - 2.5kg each x 3sets V sit ups - 15kg x10, x10, x10 superset with Ab plate twist - 20kg x20, 20kg x20, 20kg x20 superset with weighted plank - 15kg x30s, x30s, x30s Forgot my camera tonight, but gutted as I did some alright stuff! Pears to squats tomorrow Word! | ||
| Flash | | ... | 11-10-2014 @ 11:28 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Friday 10/10 Stuck in traffic on way from work to gym for 2 hours so was knackered before I even arrived and could not be arsed as it was late. Push press (1 clean per set) 40kg x3, x3 60kg x3, x3 80kg x3 100kg x3 110kg x1 From the rack 117.5kg x3 PB, x2f3, x2f3 - proper happy with these. Best ever push press in a bar for 1 was 115kg so huge PB, seems doing overhead everyday is really helping. Both fails on last 2 sets were close, just didn't have any gas left. Back squat 60kg x3, x3, x3 100kg x3 120kg x3 140kg x3 Belt 160kg x3 180kg x1 200kg x1, x1, x1 - wanted 3x3 but had no mates again so just did 3 solid singles 16" Deadlift 60kg x3 100kg x3 140kg x3 Belt and Straps 180kg x3 220kg x3 240kg x1 250kg x1 265kg x1 - deadlift can suck a dick. BB lunges - 40kg x20, x20, x20 superset with GHR - bw x10, x10, x10 Weighted crunches - 35kg x20, x20, x20 superset with Woodchop - 25kg x20, x20, x20 Good some vids, but it was more of a chore than enjoyable last night. Don't wanna train when I feel like that. Onwards Word! | ||
| Flash | | ... | 13-10-2014 @ 20:08 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Sunday 12/10 Events at muscle factory with the mongs Axel clean and press (1 clean per set) 1 strict, 1 push press, 1 BTN 40kg 40kg 60kg 60kg 80kg 90kg 1 push press, 1 BTN jerk 100kg 110kg 120kg 125kg xpp only PB Log (all reps clean and press) 55kg x3 strict, x3 strict 75kg x3 strict 95kg x1 105kg x1 110kg x1 100kg x3 Circus DB 45kg x3, x3 55kg x3, x3 65kg x1, x1, x1 80kg bas***d dumbbell xclean only Dat delt pump, good session Monday 13/10 @salt ayre with shaniac Power clean and strict (clean every rep) 40kg x3, x3 60kg x3, x3 80kg x3 Power clean 80kg x3 90kg x3 100kg x1, x1, x1 110kg x1, x1, x1 115kg x1 117.5kg x miss Front squat 60kg x3, x3, x3 100kg x3 120kg x3 Belt 140kg x1 160kg x3, x3, x3 - 1st set and 3rd set below Deadlift 60kg x3 100kg x3 140kg x3 Straps and belt 180kg x1 200kg x1 230kg x3, x3, x3 - decent these, 1st and 3rd set below 1m wide frame carry (turn @20m no drop) 120kg x40m 160kg x40m 200kg x15m - s**t grip 120kg x25m Strict press - 40kg x15, x15, x15 superset with Olympic ring hanging leg raises - x15, x15, x15 Leg raises of bench - 5kg DB between feet x10, x10, x10 superset with Hanging knee raises - x10, x10, x10 Great session, cheers Shane. Word! | ||
| vausie | | ... | 13-10-2014 @ 20:10 |
 in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | You make me sick  | ||
| Rodger | | ... | 13-10-2014 @ 20:11 |
salad dodger *missing* Member 1805, 10367 posts SQ 215, BP 121, DL 240576.0 kgs @ 100kgs UnEq | Strong sessions beast! | ||
| Paul_D | | ... | 13-10-2014 @ 20:59 |
 Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | Excellent lifting Flash. | ||
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