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» 2014 season (Go to post)14-05-2014 @ 15:54 
Squat
135-3,3,3,3,3,3

Incline bench
95-3,3,3,3,3,3

Fin
» 2014 season (Go to post)13-05-2014 @ 07:11 
90 mins of mma, was first class tonight really enjoyed it
» U90 wsm events (Go to post)12-05-2014 @ 16:45 
LessThanLuke said:
I stand corrected then. I know it was 1 english in the 90s. But obviously James Ward was there too as reigning champ.


Didn't Shane get invited as well last year
» mma fight (Go to post)12-05-2014 @ 11:19 
rossphillips said:I thought Brett did reyt well


Yeah I thought he had the win based on the first round but it was close
» mma fight (Go to post)12-05-2014 @ 07:54 
MarkClegg said:
Nice vid mate !


Pressing the wrong button it's on the other thread
» mma fight (Go to post)12-05-2014 @ 07:51 
My brother had his first fight last week, it made me really want to have a go, that's if I want a soft sod. Here's his vid if anyone wants to take a look. He's the short one and lost but it was a close fight

» mma fight (Go to post)12-05-2014 @ 07:50 
My brother had his first fight last week, it made me really want to have a go, that's if I want a soft sod. Here's his vid if anyone wants to take a look. He's the short one and lost but it was a cl
» 2014 season (Go to post)10-05-2014 @ 11:35 
Deadlift
170-10,10,10

Strict press
90-2,2,2,2,5

Circuits
Box jumps
Bag clean and press
Weighted split lunge
Ball slams
Kettle bell swings
Boxing

30 seconds on each x 2

Fin
Think am going to have to re think squating twice a week knees feel a bit sore this week
» 2014 season (Go to post)09-05-2014 @ 14:18 
Complexes
Deadlift
Power clean
Power clean and front squat
Power clean and strict
30,40,50,60,70,80,90

80 x2 on each
70 x3 on each
60 x4 on each

Circuit
Prowler 20 m
Weighted split lunge x 20
Box jumps x10

X 3

Boxing
» Ross's training life (Go to post)09-05-2014 @ 09:51 
chaos said:Nice pull and lol at you failing a squa when you actually hit dpeth! Homo


I thought this, Ross's too deep is a normal box squat
» 2014 season (Go to post)08-05-2014 @ 18:32 
rossphillips said:U fancy training sat pal ?


Sorry mate am up in Newcastle this weekend
» 2014 season (Go to post)08-05-2014 @ 18:31 
GATES said:dont really understand your routine that you are doing but how can you have a 170 squat and a 150kg lunge that is madness.


Iv done a 140 lunge pal, and predicting a 150 in 4 weeks time. Part of the routine is based on actual max and the other part is predicted max, that been said my squat numbers are very conservative due to wanting to take a steady build up, my actual max squat is prob around 210 just in my knee sleeves. If that makes sence
» SPOLA has not been a failure ! current leaderboard enclosed (Go to post)08-05-2014 @ 13:35 
Motorbiker said:U95kg class

1.General_ill 152.5kg
2.Sawyers 141lg
3.Motorbiker 131kg
4.Killelay 130kg
5.Smalls 100kg
6.Ed Clarke 60kg


Current leaderboard i think.


Was the weight class upped by 5 kg cos dans a fat f**k
» 2014 season (Go to post)08-05-2014 @ 13:33 
Squat
120-4,4,4,4,4,4

Incline bench
85-4,4,4,4,4,4

Fin
» 2014 season (Go to post)06-05-2014 @ 20:33 
rossphillips said:Wot is juggernaught routine pal ?


Al text u it pal

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