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Rico		200kg DL milestone!!	24-10-2010 @ 16:20
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Todays session: Deadlift Hook grip 50x5 60x5 100x1 150x1 170x1 Belt on, mixed grip 200xf Belt off 200x1 PB!!! 210xf Hook grip again 170x1x3 170x3 Power Jerks Warmed up with strict bar x lots then Power clean 60x5 " 70x3 Continental 80x3x3 All fast reps, happy with them all! Clean pulls Hook grip 120x5 Shrugs Hook grip 120x5 Also did some high rep shoulder rehab. Very happy with that session, 9kg Deadlift pb! Probably should have tried for 205kg instead of 210 but oh well. Power jerks all smooth. Did clean pulls and shrugs mainly to get used to the hook grip. Tomorrow overhead assistance!
Shaun		...	24-10-2010 @ 19:38
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Nice log here, I'll be sure to follow.
Rico		...	25-10-2010 @ 17:36
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	A pretty mediocre session today but i was long overdue one. CGBP Ring and little finger on the knurling, paused on chest: 20x5 40x5 70x3 80x3 85x3x2 70x5x2 CG Incline Bench Never done these before but felt ok, anything to improve overhead! Same grip and pause as before: 20x8 50x5 70x3 bit of a struggle 50x5 Rack Lockout Again, anything to help overhead. Probably a 5" ROM, close grip: 50x5 90x5 110x5 130xf 110x8 Tricep bar incline press 10x5 30x5 50x5 50x4x2 Pushdowns Worked up to whole stack +10kgs : 8,8 Also some shoulder rehab.
Rico		...	25-10-2010 @ 17:37
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Shaun said:Nice log here, I'll be sure to follow. Cheers man ill keep an eye on yours too.
Rico		...	26-10-2010 @ 20:50
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Todays session. Oly shoes arrived today but obviously the postie was a c*nt and didnt even attempt to walk up the stairs to my flat and so left a 'sorry you were out' note at the front door, even though there were five people in the flat at the exact time. W*nker. Oh well, ill get them tomorrow from the sorting office. Had a bit of a row with the mrs and walked to the gym whilst listening to enter shikari as loud as possible. Result: f*cking psyched! Box Squats Warmed up with normal squats: 20xlots 60x5 100x5 Then box and belt: 140x3 very easy 160x2 easy 170x2 PB double! 175x1 PB!!! 140x3x3 all easy Front Squats 60x5 80x3 80x3 110x1 PB!!! second rep was an abort job SLDL DOH/hook grip, no belt 60x5 100x5 140x3 160x2 Mixed grip 170x1 180x1 PB!!! Defecit SLDL 3" box, mixed and last set straps due to a strange slit in my thumb callous. 140x3x3 110x5x2 F*cking knackered but well happy with that, makes up for the average session yesterday. PB's in box squat, frontie and SLDL!! This hard graft is good, im enjoying it.
Rico		...	27-10-2010 @ 18:01
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Todays session. Collected my oly shoes from the sorting office. Had a s**ts night sleep and only some weetabix and a shake to eat. Anyway: Overhead Strict to warm up: 20x5 60x5 Power clean and jerks: with belt 70x3 80x2 90x1 90xf 80x3 85x2x3 Power clean and push press: 70x5 70x5 70x8 don't know where that came from 70x5 70x5 50x5 Happy with that. Oly shoes were odd at first but getting used to them slowly. Not training for a few days as the gf is coming to visit. Should be back to training on tuesday!
Rico		...	03-11-2010 @ 18:21
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	First training session in what seems like ages (only a week in reality though). Lost some weight over the weekend and ate nothing apart from two weetabix and a shake before the gym. Anyway it went like this: Box Squats First time with oly shoes. Warm up with 60x8, 100x5 Parallel box and belt: 140x3 160x2 170x1 180xf 175xf 170x1 140x3 Power clean and jerk 40x5 60x5 70x3 80x3x3 SLDL 60x5 110x5 150x3 Feeling knackered after that so cut it short Snatch Never done these before. Started with hang snatch: 20xlots to get tech half decent 25xlots 35x8 40x8 Push press As quick as possible: 60x8 60x8 60x5 SGBTNPP Trying these to help with my inflexible shoulders. 20xlots 40x8 Shoulder rehab stuff, uni gym has just got some Pullum bands so did some dislocations and pull aparts. Apart from the failed squats and s**tty SLDLs it was a fairly good session, which is as good as I could hope for after a weekend of s**t diet and lots of booze. Felt great to be back training. Definitely lost some belly as my belt felt loose when usually it feels snug. Can't be bad!
Rico		...	04-11-2010 @ 20:59
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Todays session. Squats Don't usually train squats two days in a row but I wanted to experiment with different stances and bar positions. Usually I have a wide stance and high bar position. Low bar and shoulder width stance 20xlots 60xlots 100x5 120x5 140x3 100x8x3 Felt great and was easy to get depth with the oly shoes, will definitely be squatting like this in future Front Squat 50x5 70x5 80x3x3 Rack position is giving wrists less grief now, yes! Bench Not done normal bench in 6 months or so and decided to give it a go. Pinkies and inch from rings. All paused: 20x8 20x8 50x5 70x5 80x3 90x2 Finished with a set of close grip: 70x5 Deadlift Warmed up with some power cleans at 60kg then: In oly shoes: 60x5 120x20 blowing like a train after, only stopped to chalk up. 130x1 170x1 190x1 Shoes off: 205xf don't know why I went for this, got it to knees though. 160x5 Had only gone in with the goal of doing 120x20 but ended up doing a few singles and a set of 5. Good session, happy with new squat set up and bench isnt too s**t considering the amount of time its been. Going to keep adding weight to the 20 rep deads until i cant get 20 then drop the reps and up the weight etc etc. Not sure if it is going to help my 1RM but it will certainly help with my conditioning.
Rico		...	06-11-2010 @ 16:42
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Just back from todays overhead session. Legs stiff as bricks from two days in a row squatting but dragged myself in. Jerk from rack 20x5 40x5 60x3 70x2 80x2,2,2,2,2,2,2,2 Push press 60x3,3 60x8 BTN Jerk First time going relatively heavy on this 20xlots 40x5 50x5 60x3 70x2 80x1,f,1 Snatch 20xlots 40x2,2,2,2,2 Plus shoulder rotations and facepulls x lots of reps Quite happy with that session, felt like I was in for ages though. Vending machines were broken so had to drink my shake during my workout instead of the usual powerade. Didn't notice much difference. Wrists feeling much more comfortable with the rack position now.
Rico		...	07-11-2010 @ 16:49
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Post Edited: 09.11.2010 @ 16:22 PM by Rico Todays squat session. Started the first day of a 6 week russian squat (back squat only) routine which involves squatting three days a week. Legs still stiff from the other day. Squat 20xlots 60x5 100x5 140x2,2,2,2,2,2 last rep was a grind but safe. Front Squat 60x5 80x3,3 100x1 120xf silly going for this really 60x8 Some band hip flexor stuff and obligatory shoulder rotations and facepulls x lots. Rack position feeling good on front squats now.
Rico		...	08-11-2010 @ 17:02
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Overhead session today. BTN Jerk 20xlots 40x5 60x3 80x2,2,2,2,2 85x1 90xf Power Jerk 60x5 82.5x2,2,2,2,2,2 second set was the worst, everything was all over the place but it went up 87.5x1 92.5xf Push Press As fast as possible: 62.5x5,5,6,6 Happy with that session, now that my wrists are used to the rack position i've brought in my grip a bit on jerks and push press and it feels more secure. 2nd day of russian squat routine tomorrow!
Rico		...	09-11-2010 @ 16:20
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Day 2 of russian squat routine. Squat 20xlots 60x5 100x5 140x3,3,3,3,3,3 tough but got them all Front Squat 60x5 82.5x3,3,3,3,3,3,3,3 all very quick and as deep as possible Short and sweet, left it at that!
Wes		...	09-11-2010 @ 16:37
31.6 and Obese !! Get in.... Member 869, 1355 posts SQ 320, BP 200, DL 310 830.0 kgs @ 97.5kgs Eq	Good log, will make interesting reading, some strong stuff in there !
Rico		...	09-11-2010 @ 17:04
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Cheers mate, thanks for the encouraging words!
Rico		...	10-11-2010 @ 16:44
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260 595.0 kgs @ 97kgs UnEq	Todays session: Overhead and CGBP Shoulders and legs very stiff going into the gym, lacking in energy today. BTN Jerk 20x5 50x5 70x3 80x2 85x1 90xf Jerk 50x3 70x3 80x2 90xf Seated Press Not done this in a while. Pause at chest. 20x5 40x5 50x5 60x4 70xf 60x3,3 62.5x3 CGBP 20x5 50x5 70x5,5,5 As fast as possible. Easy. Rotator cuff work and face pulls x lots. Fairly average session but happy with seated press, will try to work on this more often.

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