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Roberts Training Journal.

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trystIcon...03-12-2010 @ 18:06 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq
SuperSteel101 said:Nice session buddy, solid PB there too!


Cheers mate! Any pb a good one these days!
trystIcon...03-12-2010 @ 18:14 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		FRIDAY.

DECLINE DUMBELL PRESS.

28kg x 15.
38kg x 12.
48kg x 8.
48kg x 8.

DUMBELL FLY.

20kg x 15.
24kg x 12.
28kg x 10.

CABLE FLYS.

20kg x 15 x 3.

TRICEP DIPS.

B.W X 10 X 10.

TRICEP PUSHDOWNS.

20kg x 20.
25kg x 15.
30kg x 15.
35kg x 10.
40kg x 10.

TRICEP ROPE PULLS.

15kg x few x lots.

Quick and easy friday sesh.
trystIcon...10-12-2010 @ 18:47 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq
Post Edited: 10.12.2010 @ 19:24 PM by tryst
FRIDDAY.

Ok, not trained for a week because of the weather so wanted a decent sesh. Marc and i both up.

SQUATS.

70kg x 5.
110kg x 3.
150kg x 2.
170kg x 5. (Suit bots & belt on)
190kg x 2. (+ wraps)

170 set were prob all high except 5th rep. Messing around with form n stance. 150 set were a.t.g. Depth aint a prob for me, i cant stop myself from dropping right down. Wouldnt mind being able to hover around or just above depth to see if i could handle more weight instead of going mega deep every time. Once i max out wrapped, i wiil go back to raw for reps to see if i can sort it out.

DEFICIT DEADS.

60kg x 5.
110kg x 5.
160kg x 5. (mixed grip)
180kg x 3.

18" RACK PULLS.

200kg x 1.
240kg x 1.
280kg x 1. (P.B)
300kg F x 2.

Well we thought it was these weights...
Marc lost his grip 3 times at lockout when pulling 305, he couldnt understand why cos he pulled 300 for 3 easy last wk. Took off 2.5 aside for my 300 attempt and got the bar moving on one side but not to be. Went for a pee, came back to Marc stripping the bar and adding it up. 147.5 aside. Marc was pulling 315 and me 310!! So i actually done 250 then 290 and failed 310 not 300! We musta put 25s on at one point and counted 20kg. Our plates are all same colour, make sure we keep em all same next time! Grin
macaIcon...11-12-2010 @ 17:51 
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Member 1224, 652 posts
nice 18inchers again MOFO!! 300kg before xmas is definately do able...
trystIcon...11-12-2010 @ 20:25 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		As long as i keep an eye on what your taking off/putting on your side of the bar, instead of trying to do me in, i might manage it!!
ThingIcon...11-12-2010 @ 21:19 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq		Strong work dude
trystIcon...16-12-2010 @ 15:48 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq
Thing said:Strong work dude


Cheers big fella!


THURSDAY.

Ok, trained once last week due to arctic weather and first time this week due to heavy man flu and bizarre 5pm - 3am shift im on this week. Think im slightly overdosing on flu meds too....

BENCHPRESS. (Max Grip Width)

Bar x 20.
60kg x 10.
80kg x 5.
100kg x 3.
120kg x 3.
100kg x 5.
100kg x 5.
100kg x 5.

First tentative bench in a few weeks.

DIPS.

BW x 10.
BW+25kg x 6.
BW+50kg x 3.
BW+25kg x 6.
BW x 10.

TRICEP PUSHDOWN.

20kg x 15.
30kg x 15.
40kg x 15.

ROPE PULLDOWNS.

20kg x 15 x 3.

Not much to log but good to be back doing a wee bit.
SuperSteel101Icon...16-12-2010 @ 15:53 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 kgs @ 80.6kgs UnEq		Looks a good first session back Robert. What grip do you use in competition? (stupid question really as I seen you bench in a competition recently but I can't recall doh).
trystIcon...16-12-2010 @ 16:13 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		Last time out, all warm ups etc wide, index finger on ring then for max attempts or comp lifts, middle finger on the ring. Im working my way in to pinky on ring, how you finding it?
Your bench looks just as strong either way at the mo.
SuperSteel101Icon...16-12-2010 @ 16:39 
Avatar
over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 kgs @ 80.6kgs UnEq
tryst said:Last time out, all warm ups etc wide, index finger on ring then for max attempts or comp lifts, middle finger on the ring. Im working my way in to pinky on ring, how you finding it?
Your bench looks just as strong either way at the mo.


Sounds good mate, a lot of strong raw benchers seem to favour the pinkies on the ring grip. I really enjoyed using it today, the 150's I've done recnetly with max width grip were very fast and strong reps (except on Monday there lol), todays pinkies on the rings effort was noticably harder but I think it definately has potential for me and no doubt for you too.
trystIcon...16-12-2010 @ 16:47 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq		defo mate, i feel the lift easier wider at the mo but feel slightly narrower will be more powerfull once i get it working.
IrishMarcIcon...16-12-2010 @ 16:49 
no really Irish
Member 1196, 5908 posts
SQ 312, BP 230, DL 320
862.0 kgs @ 114kgs UnEq
maca said:your squats where good yesterday especially beltless! i recon annother week or two heavy training hit the unit aswell then start our deloding programme for a month light weights train the events lightish aswell and finish up the year fresh hopefully injury free. 2011 start all over again bigger and better..


Marc you've been deloading for a few years now right mate?
trystIcon...16-12-2010 @ 18:09 
Member 1819, 409 posts
SQ 182.5, BP 150, DL 220
552.5 kgs @ 89kgs UnEq
IrishMarc said:
Marc you've been deloading for a few years now right mate?

And counting........
macaIcon...16-12-2010 @ 18:37 
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Member 1224, 652 posts
IrishMarc said:
Marc you've been deloading for a few years now right mate?


ive been deloading now for 3yrs! just wait till i start hitting it big time f**kers!!
likesadeadkfIcon...16-12-2010 @ 18:56 
Member 1384, 483 posts
SQ 210, BP 140, DL 275
625.0 kgs @ 97kgs UnEq
Post Edited: 16.12.2010 @ 18:56 PM by likesadeadkf
tryst said:defo mate, i feel the lift easier wider at the mo but feel slightly narrower will be more powerfull once i get it working.


Im by no means a great bencher but ive found that this was the case for me and my bench has been coming on quite well after changing. Some nice dips in there. Im rubbish at dips!

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