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2016 Lifting & Cycling Journal

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Luuuuuukey		2016 Lifting & Cycling Journal	02-01-2016 @ 16:54
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Post Edited: 15.08.2016 @ 21:27 PM by Luuuuuukey I've set some goals for 2016 in the hope that I'll make some progress again after a good couple of years of spinning my wheels. There's some lifting and some cycling related. They don't exactly go hand in hand, but I think they're achievable. Lifting Goals Squat- 200kg Bench- 125kg Deadlift- 220kg- Completed. Cycling Goals Ride a century. 10 miles in 30 minutes or less. I've entered the BPU Northern Regional qualifier on February 7th. 470kg is needed to qualify for the BPU British and 490kg for the WPC Europeans so that's the first competitive aim for the year. I've also agreed to ride the Lincoln Grand Prix Sportive. Hoping to do the 103 mile route on May 14th. My strength is some way off my best and any sort of cycling fitness is pretty much non-existent after a good few months off the bike. Time to start working hard.
Luuuuuukey		From yesterday afternoon...	03-01-2016 @ 08:32
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Cycling 7.4 miles in 30:30. Average speed- 14.7mph Elevation- 170ft A very short one to blow some hangover cobwebs away.
Luuuuuukey		...	03-01-2016 @ 10:52
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Deadlift Bar x 10 60kg x 2 x 5 100kg x 5 120kg x 3 140kg x 3 x 2 Row Bar x 10 50kg x 5 65kg x 5 75kg x 5 85kg x 3 x 5 60kg x 12 Farmers Walk 30kg per hand x 15m 50kg per hand x 15m x 2 70kg per hand x 15m x 2 Pull Down 3 x 10
Luuuuuukey		From last night...	06-01-2016 @ 06:15
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Squat Bar x 10 60kg x 2 x 5 80kg x 5 100kg x 5 120kg x 3 135kg x 3 x 5 70kg x 5 x 10 Calf Raise 3 x 12 Squat has been rubbish lately so lots of practice with lighter weights to put it right!
Luuuuuukey		...	07-01-2016 @ 20:58
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Bench Press Bar x 10 40kg x 5 52.5kg x 5 62.5kg x 3 72.5kg x 3 82.5kg x 3 92.5kg x 5 50kg x 5 x 10 Push Press Bar x 10 40kg x 4 45kg x 3 50kg x 3 55kg x 5 Rope Push Down 3 x 10
Luuuuuukey		...	09-01-2016 @ 12:29
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Deadlift Bar x 10 60kg x 3 x 5 100kg x 5 120kg x 3 140kg x 2 160kg x 1 175kg x 1 190kg x 1 142.5kg x 3 x 2 Row Bar x 10 50kg x 5 65kg x 5 77.5kg x 5 87.5kg x 3 x 5 70kg x 10 Narrow Grip Pull Down 3 x 10 Plate Shrugs 3 x 20
Luuuuuukey		...	10-01-2016 @ 12:13
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Squat Bar x 2 x 10 60kg x 2 x 5 80kg x 5 100kg x 2 x 5 120kg x 2 x 3 135kg x 1 140kg x 5 x 1 Paused 105kg x 1 115kg x 1 125kg x 1 135kg x 1 95kg x 6 x 1 EZ Bar Curls 3 x 15 1 x 10
Luuuuuukey		...	12-01-2016 @ 20:44
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Squat Bar x 2 x 10 60kg x 2 x 5 80kg x 5 100kg x 5 120kg x 3 130kg x 2 140kg x 3 x 5 150kg x 3 75kg x 5 x 10
Luuuuuukey		...	14-01-2016 @ 22:02
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Bench Press Bar x 10 40kg x 5 52.5kg x 5 62.5kg x 3 77.5kg x 5 87.5kg x 3 97.5kg x 2 97.5kg x 3 Push Press Bar x 10 40kg x 5 47.5kg x 3 52.5kg x 3 57.5kg x 5 40kg x 12 Lateral Raise 5 x 10 Single Arm Tricep Extension 3 x 12 Machine Chest Press 1 x 20
Luuuuuukey		...	16-01-2016 @ 11:19
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Deadlift Bar x 10 60kg x 3 x 5 100kg x 5 120kg x 3 140kg x 2 160kg x 1 180kg x 1 190kg x 2 x 3- PB Triples! 145kg x 3 x 2 Row Bar x 10 50kg x 5 60kg x 5 70kg x 5 80kg x 3 90kg x 3 x 5 Narrow Grip Pull Down 3 x 10 Pleased with today. Things seem to be coming together at just the right time.
Luuuuuukey		...	19-01-2016 @ 20:21
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Squat Bar x 2 x 10 60kg x 2 x 5 80kg x 5 100kg x 3 120kg x 3 135kg x 3 147.5kg x 1 157.5kg x 2 x 3 77.5kg x 5 x 10
Luuuuuukey		...	22-01-2016 @ 20:35
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Bench Press Bar x 2 x 10 50kg x 2 x 5 60kg x 5 70kg x 5 80kg x 5 90kg x 2 100kg x 3 x 2 52.5kg x 5 x 10 Machine Lateral Raise 5 x 10 Push Down 5 x 12
Luuuuuukey		...	23-01-2016 @ 13:20
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	Deadlift Bar x 10 60kg x 3 x 5 100kg x 5 120kg x 3 140kg x 2 160kg x 1 180kg x 1 200kg x 4 x 1 Row Bar x 10 50kg x 5 65kg x 5 75kg x 3 85kg x 3 92.5kg x 3 x 5 Narrow Grip Pull Down 3 x 10 Deadlifts were bloody hard today. 4 singles at 95% of my current PB is pleasing though.
40_plus		...	23-01-2016 @ 18:56
and thats just his waistline Member 391, 2799 posts SQ 217.5, BP 152.5, DL 272.5 642.5 kgs @ 89.1kgs UnEq	It didn't take long for the squat strength to come back.
Luuuuuukey		...	24-01-2016 @ 12:46
Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5 560.0 kgs @ 80kgs UnEq	40_plus said:It didn't take long for the squat strength to come back. Getting there.

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