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» Ross unequipped journal (Go to post)09-06-2013 @ 11:58 
Thurs 06/06/13

strict press (beltless/from rack/straight back):

2x5x40kg, 1x5x50kg, 1x5x55kg, 4x8x60kg

weighted chins: 4x7x25kg

Sat 08/06/13

bench press:

2x5x60kg, 1x5x80kg, 1x3x100kg, 2x3x112.5kg, 5x2x120kg, 3x12-15x90kg

deadlifts (beltless): 2x5x60kg, 1x5x100kg, 1x5x140kg, 1x5x160kg, 1x5x190kg easy enough
» Ross unequipped journal (Go to post)05-06-2013 @ 09:27 
You should see how huge Danny is getting very quickly - claims its weightgainer shakes, must be the best weightgainer shake ever invented!! doubled 150 high neck last night and it was piss easy. Another hot day, played it by instinct today as never at my best when it's hot.

Tues 04/05/13

Back squat (ATG/beltless/low neck/olympic bar):

2x5x20kg, 1x5x60kg, 1x5x90kg, 1x4x110kg, 1x4x130kg, 1x2x150kg.
2x2x160kg, 2x2x165kg, 1xfailx167.5kg, 2x1x167.5kg after failing it (bar rolled on way up)1x5x140kg

Bench press: 70kgx10, 2x15x90kg, 1x12x90kg

No time for upper back, will make up for it on Thurs along with chins.
» Ross unequipped journal (Go to post)02-06-2013 @ 15:12 
Post Edited: 02.06.2013 @ 15:13 PM by Ross_Harkins
cheers Weige, they were actually rather easy, the movement felt alien as had not done them in so long. Looking forward to getting back to full strength in everything. going to keep the beltless going for as long as possible. Also now that I'm getting regular physio, hopefully will keep niggles and injuries at bay long enough to get a comp under my belt this year...we shall see eh!

When are you going to drop by for a bit of training and a laugh at Dannybols expense, btw he was hilarious on Thursday, busy going out the back fire door shouting at folk including the fitness bootcamp crowd wearing their coloured bibs and telling them C'mon son, you can do it! also shouted at ginger haired folk saying he found ginger hair offensive, also targetted some teenage girls and boys in a group walking by, told her to drop to her knees and suck him off lol!

He saw a female couple with a pram, and asked them if it was his wean? lol
» Ross unequipped journal (Go to post)01-06-2013 @ 23:24 
Sat 01/06/13

bench press:

60kgx5, 80kgx5, 2x5x105kg, 6x3x117.5kg, 3x12x90kg this is needed more on Tues

Deadlifts (beltless) after a layoff of nearly 3 months!! I followed Louise....

2x5x70kg, 1x5x100kg, 1x5x120kg, 1x5x140kg, 1x5x150kg, 1x5x160kg, 1x5x170kg not bad, but to avoid injuries, going to take it very slowly for the build up again so as to make steady progression, its amazing how hard 56% of my previous max felt compared to half a year ago Happy

Yeah buddy!! onwards and upwards I suppose.
» Ross unequipped journal (Go to post)01-06-2013 @ 23:18 
Thurs 30/05/13 My blackberry screen is goosed so it has been laid to rest, now got an Iphone4 with Three and no signal!Grin

Standing strict presses from rack (beltless/straight back):

2x5x20kg, 2x5x40kg, 2x5x50kg, 2x5x60kg, 2x4x70kg need to spend more weeks at this as am determined not to lean back at all until I get to the really heavy stuff!!

weighted chins: 25kgx5, 30kgx5, 35kgx4, 40kgx2 long way to go but just to try it, 2x5x27.5kg
» I defeat all man. Soon I defeat real champion. (Go to post)29-05-2013 @ 21:44 
Louweazel said:Squat:1 @155kg (suit & wraps), had to attempt this twice due to hilarious suit/ upper back related failure. YEAH FRENCH CAPITAL PUNISHMENT!!
1 @160kg (suit & wraps), "Hurr Durr do more weight Louise" fannies need to shut up and train more instead of getting all up in my business.

1X6 @120kg, (suit bottoms), I regret not forcing 8 on this though, upper back was going but I could have just reset on the last 2. YES YOU COULD HAVE!

Could have turned out worse if the spotters hadn't caught it. ERM...ME AND STEVIE DID DANNYBOL RAN AWAY!
» Wiegieboard gets his grunt on. (Go to post)29-05-2013 @ 21:38 
Wiegieboard said:I just got 3 months gym membership to a place with a squat rack for 10 quid a month.

Wot? Are we all sacked then!? Wink
» Ross unequipped journal (Go to post)29-05-2013 @ 21:34 
Phone has been off for two days, god damn blackberries never again!! dropped high neck squats, as at the moment it seems my spine/glute injury doesn't like it even though its far lighter than my low bar. Hard to explain but sacked it Saturday in favour of low neck and feels more recovered already, so it definitely likes low neck. Who knows might be able to resume deadlifts sooner than I think?

Tues 28/05/13

back squat (ATG/beltless/low neck):

2x5x20kg, 2x5x60kg, 1x5x90kg, 1x5x110kg, 1x4x130kg
1x4x150kg, 6x2x160kg core was dead after this, taught me how to stay very fookin tight! Grin legs and glutes are dead today which is good.

wide grip bench press:

2x10x60kg, 1x10x80kg, 2x8x100kg ran out of time, plan as always to up the reps each week with 100kg, need to beat what I did before best was 5x10

snatch grip rows: 2x8x80kg no time again, more to balance out the pressing
» Ross unequipped journal (Go to post)29-05-2013 @ 21:25 
Louweazel said:As a physicist and powerlifter this article might interest you.

I found it when I was looking for deadlift stuff again.

Interesting but seems like common sense.
» A doctor's routine (Go to post)25-05-2013 @ 16:54 
Nice benching, do you ever get tight pec tendons or lumps in the pecs, find when go heavy this always happens then I have to drop back again and get physio to loosen it up again as the tightness severly limits power and mobility from the bottom otherwise.
» Iain's Training (Go to post)25-05-2013 @ 16:50 
Sounds like the same issue I've been having for months! Sorry to hear, you will bounce back - excuse the pun! Just ease in gradually, play smart with choice of load or volume on any given day etc. I still haven't deadlifted for months, won't return to pulling until my back is 100%.
» Ross unequipped journal (Go to post)25-05-2013 @ 16:38 
Sat 25/05/13 another very hot day

Squats (ATG/beltless/low neck):

2x5x20kg, 2x5x70kg, 1x5x100kg, 2x5x125kg, 4x3x140kg

Bench press: 2x5x60kg, 80kgx5, 2x5x105kg, 3x2x115kg, 2x2x117.5kg

Snatch grip rows: 2x5x80kg, 3x5x90kg

Everything felt hard due to the heat, was supposed to be triples on bench but went safe with doubles, will keep upping the rep work on Tuesdays. Back a little stiff from physio yesterday, managed to find 'the' comfortable technique on last 2 sets and they were quicker.
» Ross unequipped journal (Go to post)23-05-2013 @ 19:46 
Thurs 23/05/13

Strict press (straight back/standing):

2x5x20kg, 2x5x40kg, 2x5x50kg, 2x5x60kg, 3x5x65kg

Close grip board press (feet up): 70kgx10, 2x10x90kg

Weighted pullups: 25kgx5, 2x5x35kg, 1x4x35kg
» Ross unequipped journal (Go to post)21-05-2013 @ 21:09 
Tues 21/05/13

Back squat (ATG/beltless/low neck):

2x10x20kg, 2x5x60kg, 1x5x100kg, 1x4x130kg,

2x5x140kg pretty good although heat was sapping energy away,

3x3x155kg, 1x2x155kg failed third legs and energy levels said erm no! Decided not to continue due to the baking heat

Bench press: 2x10x60kg, 1x10x80kg, 2x7x100kg even this was hard!! Grin

Snatch grip rows: 3x10x80kg

A dogs**t of a workout, hope to pull this back neck week, I can't seem to do volume or anything really well in hot weather it seems.
» Ross unequipped journal (Go to post)19-05-2013 @ 01:29 
Cheers Weige, I missed overhead stuff, want to get into it good this time. Everyone noticed Dannybol is on a Dianabol bloat, puffy as f**k, big body changes, he got some stick that's for sure - sugar puffs n all Grin

Sat 18/05/13

Back squat (ATG/beltless/high neck/narrow):

2x10x20kg, 2x5x60kg, 1x5x90kg, 1x4x110kg,
2x5x125kg, 5x3x135kg

Bench press:

1x5x60kg, 1x5x80kg, 2x5x102.5kg,

Snatch grip rows: 4x6x80kg

My training is going to plan, slow and steady so am satisfied. Zack and Kyle doing good too, this is week 4 for kyle squatting 5's with 37.5kg when he couldn't squat with a bar on week 1. Louise doing well on bench some good milestones for her with 80kg x 6's raw and 100kg x 3 shirted.

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