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A bit of this and a bit of that!

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NickR		...	28-04-2011 @ 16:17
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290 670.0 kgs @ 95kgs UnEq	AM CG Bench Press 110kgx6 115kgx5 120kgx2 Face Pullsx15 s/s Pushdownsx15 x4 sets 30s RI
NickR		...	02-05-2011 @ 12:56
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290 670.0 kgs @ 95kgs UnEq	Inc Db Press x12,12,10 18 inch deadlift 220x1 270x1 300kgx1 Chins - BWx10,8,8 Good to feel some weight in my hands once again.
cannings07		...	26-05-2011 @ 10:12
such a bitch Member 797, 303 posts SQ 225, BP 147.5, DL 237.5 610.0 kgs @ 80kgs UnEq	[IMG]https://lh4.googleusercontent.com/-U7pKbdn81Po/TXjLDvvFchI/AAAAAAAAA4w/O9gRwCsxqkE/tumbleweed.gif[/IMG]
NickR		...	14-07-2011 @ 18:35
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290 670.0 kgs @ 95kgs UnEq	Post Edited: 14.07.2011 @ 18:36 PM by NickR A bit of a and a bit of that continues.....been a busy boy but now back into some regular training. For now looking at alot more GPP work around basic power lifts. This week: Mon military press - 5/3/1 - 60/65/70kg 120S RI lat raisex10 s/s upright rowx10x4 sets 60s RI shrugsx10x4 sets 60s RI shuttles - (10m up&backX2) 10s on 10s offx 6 repeats x2 sets (1 min rec btn sets) Straight line running - 25m sprints x5 efforts, effort every 20 seconds - 50m sprints x3 efforts, effort every 60 seconds Tues Bench press - comp grip - 100kgx3, 110kgx3, 90kgx10 90s RI NG Chinsx8x3sets 60s RI Bench Pullx10 s/s Inc Chest Flyx10 x4 sets 30s RI Cable Chest Flyx10 s/s Rev Db Chest Flyx10 x4 sets No RI Weds Prowler push - 15-20m s/s tyre flipsx3-5 (5ft diameter 120kg ish)x4 repeat efforts x4 sets 60s between sets Thurs Grid Running (71m in 15s + 32m in 15s) x8 effortsx2 sets 2 min between sets
NickR		...	02-08-2011 @ 18:58
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290 670.0 kgs @ 95kgs UnEq	Some time away followed by a solid 10 days training in roughly the following order last week: comp grip bench upto 115kgx3, 95x10 drop back set 20 minute fartlek followed by 20mx8 sprints 20s RI grid running - 76m (in 15s or less)x33m recovery jog (15s or less) x8 efforts x2 sets 2min RI....nearly killed me! this week (so far..) steady state run - 20 minutes + 20 minutes swimming...lung burner! comp grip bench 100kgx3 120kgx3 100kgx10 conditioning - touch rugby - 50 minutes (no break...bleurgh!) back squat (first time in god knows how long!) 60x5 100x3 120kgx3........felt like someone landed a small country across my shoulders! deadlift (also first time in god knows how long!) 100x3 140x3 180x2 200x1 220x1 240kgx1 belt added loose....easy...quietly suprised. Probably a combination of GPP and years of deadlifting explains why back strength maintained so well past 2 months, did this straight after touch so squats were never gonna be flash...but seem to recover by deads. BW - 90kg
NickR		...	08-08-2011 @ 21:01
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290 670.0 kgs @ 95kgs UnEq	few recent sessions upper strength is coming back... friday inc db press x15x15,15 60s RI tri extx200 in least number of sets poss inc chest flyx20x2 sets today bench press - comp grip 100x1 115x1 125kgx3 105kgx9 tri extx200 for min sets cable low flysx150 for min sets
thrower		...	08-08-2011 @ 22:02
percy Member 384, 353 posts SQ 250, BP 162.5, DL 287.5 700.0 kgs @ 88kgs Eq	Good to see you getting back into training Nick and posting.Like the minumum number of sets approach for high number of reps.Must try it. Paul
NickR		...	13-08-2011 @ 13:18
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290 670.0 kgs @ 95kgs UnEq	thanks d! recent sessions Thurs RE upper bench 60x3 80x3 100kgx12 kb lat raisex8 s/s decline db flysx12 x3 sets 60s RI tri pushdownsx30x4 sets Friday Rower 300mx1 effort x5 sets 60s RI av time 1min 02.5s treadmill work 20s on 10s off 16-17kph for 2 mins 1min RI x4 sets woodchopsx50 russians twistsx50 Saturday squat 60x3 100x3 130x3 140x3 deadlift 100x2 150x1 190x1 230x1 added belt 250kgx1
NickR		...	15-08-2011 @ 21:45
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290 670.0 kgs @ 95kgs UnEq	Bench Press 60x5 80x3 100x1 120x1 130kgx2 110kgx7 OH BB Ext'sx12,8,8 s/s MB Lat Raisex10 x3 sets
NickR		...	16-08-2011 @ 18:12
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290 670.0 kgs @ 95kgs UnEq	Tempo runs 100m x 5 efforts av pace per effort 14.5s 2-2.5 min walk recovery in between efforts Not alot to look at....but this ended me inside 15 minutes!
IainKendrick		...	16-08-2011 @ 18:54
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280 710.0 kgs @ 93kgs UnEq	Hope all is well. Svelte at 90kg
NickR		...	18-08-2011 @ 19:10
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290 670.0 kgs @ 95kgs UnEq	Thanks Ian, slowly returning all is good, ps nice deadlift pb! bench press - rep effort 60x5 80x2 105kgx10 kettlebell skull crushers 8kgx12 12kgx10x2 sets 12kgx5 / 8kgx8 / 4kgx10 really challenging these...more range thange with bar/dumbells and less stable! strength still way off...meh give it 4 weeks!
NickR		...	21-08-2011 @ 10:17
likes supermans house Member 1421, 607 posts SQ 220, BP 160, DL 290 670.0 kgs @ 95kgs UnEq	did this yesterday... back squat 60x3 100x2 140x1 160x3 belt added deadlifts 100x2 150x1 200x1 230x1 260kgx1 coming back.
thrower		...	21-08-2011 @ 12:29
percy Member 384, 353 posts SQ 250, BP 162.5, DL 287.5 700.0 kgs @ 88kgs Eq	Good stuff Nick.Lifting coming back .Well done with victory over Leeds RFL and old boss.He is a good guy and I hope he does well at Wembley next week. Regards, D.
Ross_Harkins		...	21-08-2011 @ 14:47
Cleverer than YOU Member 1228, 1046 posts	Good to see you start up your log again, what's the plan for the next while, any future comps?

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