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Richards Training

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richardduce		...	25-01-2019 @ 21:01
Member 691, 720 posts	24.01.19 Works Gym X Trainer 5 mins Mobisation Back Squat BW 2x10 Bar 2x5 50kg x3 60kg x3 70kg x3 80kg x3 90kg x8 90kg x8 Easy Speed Pulls 90kg x8 singles Bent Row 50kg x8 60kg x8 60kg x8 Face Pulls 3x10 Bent Laterals 3x10 25.01.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 60kg x3 70kg x1 80kg x1 90kg x1 Left 1 poss 2 in tank 65kg x8 65kg x8 Low Row Bar Pulldown 4x10 Pushdown 3x10 EZ Curl 3x10
richardduce		...	28-01-2019 @ 16:05
Member 691, 720 posts	28.01.18 Works Gym X Trainer 5 mins Upper Mobility CGBP (TnG) Bar 2x5 50kg x3 60kg x3 70kg x3 77.5kg x5 77.5kg x5 Lower Mobility Deadlift 60kg x3 60kg x3 80kg x3 100kg x3 110kg x8 110kg x10 Back Extension BW x10 +10kg x8 +10kg x10 Pulldowns 3x10 DB Curl 2x8 Wattbike 46 mins
richardduce		...	31-01-2019 @ 18:07
Member 691, 720 posts	31.01.19 Works Gym Foam Rolling Lower Mobility Back Squat BW2x10 Bar 2x5 50kg x3 60kg x3 70kg x3 82.5kg x3 95kg x8 95kg x8 Speed Pulls 90kg x10 singles Face Pulls 5x10 Wattbike 30 mins
richardduce		...	01-02-2019 @ 22:00
Member 691, 720 posts	Post Edited: 01.02.2019 @ 22:01 PM by richardduce 01.02.19 Works Gym Upper Mobility Paused Bench Press Bar 2x5 50kg x3 60kg x3 70kg x1 80kg x1 90kg x1 67.5kg x8 67.5kg x8 Everything lacked a bit of pop Bent Row 60kg 3x8 Low Row 4x10 Pushdown - EZ Curl Superset 3 Rounds
richardduce		...	04-02-2019 @ 14:33
Member 691, 720 posts	04.02.19 Works Gym Upper Mobility CGBP (Touch n Go) Bar 2x5 50kg 2x3 60kg x3 70kg x3 80kg x5 80kg x5 Lower Mobility Deadlift (Beltless) 60kg 2x3 80kg x3 100kg x3 117.5kg x8 117.5kg x8 Back Extension BW x10 + 15kg x8 + 15kg x8 Pulldown 3x10 Alt DB Curl 3x8 Wattbike 38 mins
richardduce		...	07-02-2019 @ 16:01
Member 691, 720 posts	07.02.19 Works Gym Lower Mobilisation Back Squat (Beltless) BW 2x10 Bar 2x5 50kg x3 60kg x3 70kg x3 80kg x3 90kg x3 100kg x8 100kg x8 Speed Pulls 90kg x8 singles Face Pulls 4x10 Pulldown x10/Rear DB Laterals x10 Superset 3 Rounds Wattbike 30 mins
richardduce		...	08-02-2019 @ 21:17
Member 691, 720 posts	08.02.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 50kg x3 60kg x3 70kg x8 70kg x8 Bent Row 60kg 3x8 Low Row 3x10 Pushdowns x10 x10 x8 Oly Bar Curl x10 x10 x8
richardduce		...	11-02-2019 @ 15:13
Member 691, 720 posts	11.02.19 Works Gym General Mobilisation CGBP (Touch n Go) Bar 2x5 50kg x3 60kg x3 72.5kg x3 82.5kg x5 82.5kg x5 Deadlift (Beltless) 60kg x3 60kg x3 80kg x3 95kg x3 105kg x3 122.5kg x8 Pulldown 3x10 Low Row 3x8 Alt DB Curl 8, 6, 10 Wattbike 45 mins
richardduce		...	14-02-2019 @ 16:07
Member 691, 720 posts	14.02.19 Works Gym Lower Mobilisation Back Squat (Beltless) BW 2x10 Bar 2x5 60kg x3 70kg x3 80kg x3 92.5kg x3 105kg x8 105kg x8 Back and hips creaky Speed Pulls 90kg x8 singles Back Extension BW x10 + 15kg x8 + 15kg x8 Pulldowns 3x10 Rear Laterals 3x10 Wattbike 34 mins
richardduce		...	15-02-2019 @ 20:55
Member 691, 720 posts	15.02.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 50kg x3 62.5kg x3 72.5kg x8 72.5kg x8 Low Row 3x10 1x8 Facepulls 2x10 Pushdowns 3x10 Oly Bar Curl 3x10
richardduce		...	18-02-2019 @ 17:10
Member 691, 720 posts	18.02.19 Works Gym Upper Mobilisation Bench Press (Touch n Go) Bar 2x5 50kg x3 50kg x3 60kg x3 67.5kg x3 75kg x8 75kg x8 CGBP (Touch n Go) 70kg x10 Pulldown (Low Row Grip) 4x10 Alt DB Curl 8, 7, 10 Wattbike 32 mins Left Deadlift till Thursday. Will see how pelvis and hips are then.
richardduce		...	21-02-2019 @ 18:04
Member 691, 720 posts	21.02.19 Works Gym Lower Mobilisation Back Squat (Beltless) BW 2x10 Bar 2x5 50kg x3 50kg x3 60kg x3 70kg x3 80kg x3 90kg x3 100kg x5 Deload of sorts Deadlift (Beltless) 60kg x3 60kg x3 80kg x3 100kg x3 115kg x3 130kg x8 130kg x8 Facepulls 4x10 Wattbike 37 mins
richardduce		...	22-02-2019 @ 21:11
Member 691, 720 posts	22.02.19 Works Gym Upper Mobilisation Paused Bench Press Bar 2x5 50kg x3 50kg x3 60kg x3 70kg x3 80kg x3 80kg x3 80kg x3 80kg x3 CGBP (Touch n Go) 70kg x10 Low Row 4x10 Oly Bar Curl 10, 8, 8
richardduce		...	25-02-2019 @ 14:53
Member 691, 720 posts	Post Edited: 25.02.2019 @ 20:21 PM by richardduce 25.02.19 Works Gym Upper Mobilisation Bench Press (Touch n Go) Bar 2x5 50kg x3 50kg x3 60kg x3 70kg x3 77.5kg x8 77.5kg x8 CGBP (Touch n Go) 72.5kg x10 Deadlift 60kg x3 60kg x3 80kg x3 100kg x3 120kg x5 Deload Pulldown (Low Row Grip) 4x10 Concentration Curls 2x10 Wattbike 45 mins
richardduce		...	28-02-2019 @ 15:23
Member 691, 720 posts	Post Edited: 01.03.2019 @ 20:54 PM by richardduce 28.02.19 Works Gym Lower Mobilisation Back Squat (Beltless) BW 2x10 Bar 2x5 60kg x3 60kg x3 70kg x3 82.5kg x3 95kg x3 106kg x5 106kg x5 Speed Pulls 90kg x7 singles Back Extension BW 3x10 Face Pulls 4x10 Wattbike 42 mins

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