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» robocop (Go to post)27-02-2008 @ 02:39 
26/02/08
my hamstrings where like death yesterday went for suna and jacuzi (speeling) then had my EMS machine on them for about 40 mins today to break down muscle soreness from killer workout on sunday
was showing off a bit with stones and with log and deadlift hit hams hard so i am well chuffed with the soreness good feedback for workout

done some chest stuff today to give lower body rest for deadlifts tommorrow and legs friday

decline bench
60k x60
100k x 25
140k x10
180k x 2
200k x 1 then dropp 180k x 1 140k x 4 100k x 6 60k x10

incline press
60k x 10
100k x 6
120k x 5
140k x 2 then big dropp like decline

dips
bw x 50 reps this took about 3 sets

done triceps

skuls pressdowns and so on wanted to do abbs but get them in after deadlifts tommorrow
» The Road To Scotland's Strongest Man Victory! (Go to post)26-02-2008 @ 02:41 
your still a lady boy
but i wanna see 250k again to prove it was not a fluke
before we go into
6 plates territory

gonna do some deadlift on wed so might be little off pace but i will try to put something solid out there
on the table say 220k for 10 i have a video of me doing 220k for 9 and bombing the 10th so i will try to fix that
» The Road To Scotland's Strongest Man Victory! (Go to post)25-02-2008 @ 19:34 
i know ken whats the deal with the bench i could do 120k when i was 16
your such a lady boy !!!!

haha

ill see you friday for some squatting chicken leg style
» robocop (Go to post)25-02-2008 @ 02:35 
missed legs on friday cause of bas***d work so i was looking forward to today
did some events with big ken and stainless

Ifsa speck log press
50k
80k
100k
110k all strict press
120k x 6 from floor to overhead (hopefully my event in the final) did first five in under 20 secs then paused then 6th if i pace myself should get minimum 8 will video it next week


van deadlift machine
510k x6
510k + ken (200k) Grin x3
510k + ken (200k) + stainless (95k)x 3

Stones
overhead pressed 80k few times
shoulderd 110k 130k few times
150k loaded
130k x 4

overall good session wanted to run about with 120k keg for practice of loading event but run out of time
pleased for big kens 120k press and stainless done some good stuff also

looking forward to next few weeks mental training
» robocop (Go to post)21-02-2008 @ 17:56 
session 3

going for my pressing medley
not done my log for a while as i have been focusing on barbell for scottish qualifer

warmed up with 110k x 3 on log

then 90k power snatch on barbell

then 100k on ifsa log

felt after some good warm ups i was ready to try it


wanted
130k log x 3 then 120k barbell x 3 then 110k ifsa log x 3

got 130k x 3 then 120k barbell x 2 then 110k ifsa log x 2


was i little off the pace a little rusty on shoulders
but i will have it nailed next week

felt good after two attempts at the medley

seated smith machine shoulder press

110k x3
120k x3
120k x2 drop set 100k 80k 60k then 40k

finished off with some side laterals

and went home to rest for legs tomorrow
» robocop (Go to post)21-02-2008 @ 17:49 
session 2
cardio

10 sets of 250m on concept rower
all sets under 50 secs

tough going cause my back was tiered from yesterday
» robocop (Go to post)21-02-2008 @ 17:47 
right thought i would get started on da journal

session 1 19th 02nd 08th

18inch deadlifts
powerlifters built some elivated ajustable deadlift things thought i would give them a try

warm up -
260k x 2
300k x 2
320k x 1
340k x 1

would have liked to have gone heavier but i did some meaty tyre flip on sunday did the big beast thing with no gripp and my forarms where f**ked so i was loosing my grip at 340 so left it there think i could get 380k with fresh grip


car deadlift frame

worked up to 530k
530k x 3
530k + criag callahan 100k ish x 3
done a lot more than this but again gripp was difficult

chins
bw x 6 x 3 sets

pull downs 18th plate x 6 dropp set to 16th for 6 14th for 6 then 12th for 6

streched back

abbs
incline sit ups 2 sets of 30 reps
leg raises 2 sets of 20 reps
» robocop (Go to post)14-02-2008 @ 13:44 
cheers guys very nice welcome feel all warm inside
saw that video of the new guy at your gym mark something looks like plenty of potentual there
once he gets his form fixed on the deadlift he could go places
Embarassed Embarassed Embarassed
» robocop (Go to post)14-02-2008 @ 02:56 
sounds like a plan i am gonna flip the beast 4 reps
no bored no tacky
then when i am warmed up shoulder 160 stone
» robocop (Go to post)14-02-2008 @ 02:53 
buck buck BUCK buck
ill see you fiday i am scared now cause i have to pull the finger out when your there
you wanna go to unit 20 on sunday or stay at the dawc
» robocop (Go to post)14-02-2008 @ 02:44 
Carl said:
hi mate, will be good to have another journal here, question for you

does ken squat deeeeep?


i dont want to bragg or nothing but ken could not squat 120k before i went to work on him now he is up to 250ish not bad huh

yeh kens squat is deep it has to be so his big ass can bounce off his chunky boy calves thats what gets him the rebound to come back up

unlike us skinny legs who need to use pure quad power

kens squat is comming along well had problem with balence and dropped his back at sticking point but since he has got squat shoes it has went away

but depth always good
» robocop (Go to post)14-02-2008 @ 02:39 
i dont want to start any fights on here i love everyone xxxxxx
just dont rip off any of my ideas xxxx
» robocop (Go to post)14-02-2008 @ 02:33 
sugden barbell is for pussies
sugden who
DAWC all the way b**ches
hahaha only kidding
right dont kick me off after one post
!!!!!!!!!!!!!!!!!!
hello everyone noticed that this fourm is full of the cool lifters can i be in your gang please
Eek Eek Eek Wink Wink Wink
normally i only play on riottraining but i thought i would come over and say hello to big Ken The thing joni jonny mills and the rest of you guys
checkin out the site its nice well done who ever runs it

this progress journal is my build up to final of scottish
should be fun will try to keep it up to date
i sometimes post some cool videos and love helpfull imput
but on the other side my spelling is terrible and sometimes i forget to post and stuff so gota take rough with the smooth
oh and sometimes i am a big b**ch if i think someone is being a knob but i will try to keep that quiet

get ready for robocop !!!!!!!!!!!!!

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