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Renegade Robson's Ridiculous Road to Ruin

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RobboIcon...27-11-2018 @ 06:21 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
DeanW92 said:Good deadlifting, quite a jump from the last few weeks. My strength drops quite a bit if i go through phases of not pushing maximal weights regularly.


Yeah mine does too mate. I’m following the Coan Phillipi deadlift routine so that was the plan
RobboIcon...28-11-2018 @ 21:05 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Post Edited: 29.11.2018 @ 07:03 AM by Robbo
Wednesday

Incline bench
135 x 1 + 10 bw chins
135 x 1 + 20kg chins x 6
135 x 1 + 20kg chins x 6
125 x 5

Dips
+60kg x 5
+40kg x 10

Pull-ups wise grip - slow eccentric
Bw x 6,6

Pec dec
10,10

Push downs
20,12

Curls
10,8

Hill sprints
5 x 20 sec sprints, 1 min jog between

Fin
RobboIcon...29-11-2018 @ 19:55 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Thursday

Front squat
155 x 1, f2nd - awful.

No hands front squat
110 x 7,7,7,7 - 2 mins rest

Bulgarian split squat
12, 8

Fin

Need to deload, totally beaten up
RobboIcon...03-12-2018 @ 19:19 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Monday AM

Strict press
85 x 5,5,4
S/s with 10 chins after each set

Side raises
2 sets
10 chins after each set

Hill sprints
5 x 30secs with 1 min walk between


Monday PM

Power cleans
70 x 3,3,3
80 x 3,3,3
90 x 3,3,3

Dead’s
170 x 3,3,3,3,3

Curls
20,12

Stair master
10 mins

Fin
RobboIcon...05-12-2018 @ 19:11 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Wednesday

Zombie front squat
80 x 3,3,3,3,3,3

Twisting dips
Bw x 15,15,15
S/s with
Twisting pulldowns
15,15,15

Hill sprints
6 x 30 sec sprints with1 min walk

Core stuff

Fin
RobboIcon...06-12-2018 @ 20:16 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Thursday

Strict press
95 x 1,1

Scapula retraction rows
Bw x 8,8,8,8

Btn Savikas press - 5 sec negative
40 x 10,9

Side raises
Upright rows
Partial raises
Calves

Fin
RobboIcon...07-12-2018 @ 19:54 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Friday

Calves
5 x 20

Banded leg press
4 x 20
Superset with
Back extension
4 x 10

Prowler push
5 x 20m
10 curls after each one

Core stuff

Fin
SparrowIcon...08-12-2018 @ 21:28 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
Nice stricts mate.

Robbo said:Thursday

Strict press
95 x 1,1

Scapula retraction rows
Bw x 8,8,8,8

Btn Savikas press - 5 sec negative
40 x 10,9

Side raises
Upright rows
Partial raises
Calves

Fin
RobboIcon...10-12-2018 @ 17:10 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Cheers mate want 100 ASAP

Monday

Powerclean and push jerk
100 x 3,3,3,3,3

Defecit speed deadlift - 1 min rest between sets
160 x 2,2,2,2,2,2,2,2

High bar squat
180 x 8

Ghr
Bw x 10,8

Trap bar rows
2 x 10

Fin
RobboIcon...12-12-2018 @ 11:41 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Wednesday

Back extension
10,10,10

Pushpress
115 x 1
100 x 3,3
Awful

Front squat - 3 second down - 3 second pause
120 x 3
140 x 2 - pb
100 x 10 - no pauses

Powercleans
80 x 2,2,2,2,2 - 1 min rest

Strict
70 x 8

Fin
Wayne_CowdreyIcon...12-12-2018 @ 11:50 
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Still got a little bit of strength
Member 400, 22018 posts
My knees dislike paused front squats, which is a shame because I think they're definitely worth doing.

I see you're struggling a bit with shoulders/overhead. Weight loss has hit my shoulder strength the most. I'm dealing with this by not bothering with it too much!
RobboIcon...12-12-2018 @ 13:06 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Yeah they can be nasty on the knees Wayne but lot less pain if I focus on driving the knees out as much as I can in the bottom. Helps a lot, give it a try with lighter weights to start

Yeah struggling with overhead, it’s a real weakness now, so need to push it hard although I like your thinking too lol. In fact push press, front squats and powercleans are all really weak so thinking of just doing these for a bit and some strict thrown in and try push them up!

Overhead is very weak in relation to my bench as I’ve done a 175 paused bench with a sub 100 strict! Must be addressed!
RobboIcon...14-12-2018 @ 16:39 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Friday

High bar squat
220 x 2
170 x 10

8 second descent and pause
140 x 5,5

Fin
RobboIcon...15-12-2018 @ 12:36 
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When I have enough cash, I get a deep tissue.
Member 465, 11029 posts
SQ 240, BP 175, DL 302.5
717.5 kgs @ 104kgs UnEq
Saturday

Bench - 60mm axle bar - paused
120 x 5,5,5
100 x 10

All superset with straight arm pulldowns
4x10

Tricep extension
15,15,15
S/s with
Barbell curl
15,15,15

Fin
SparrowIcon...16-12-2018 @ 08:25 
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always lookIng for the extra UT2 work.
Member 9, 18279 posts
SQ 210, BP 167.5, DL 260
637.5 kgs @ 103kgs UnEq
You sound like a man with a plan!

What’s the plan regarding SM events? Would be great to get a session in with you JC and Marsbad in the not too distant future...

Robbo said:Yeah they can be nasty on the knees Wayne but lot less pain if I focus on driving the knees out as much as I can in the bottom. Helps a lot, give it a try with lighter weights to start

Yeah struggling with overhead, it’s a real weakness now, so need to push it hard although I like your thinking too lol. In fact push press, front squats and powercleans are all really weak so thinking of just doing these for a bit and some strict thrown in and try push them up!

Overhead is very weak in relation to my bench as I’ve done a 175 paused bench with a sub 100 strict! Must be addressed!

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