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» Renegade Robson's Ridiculous Road to Ruin (Go to post)19-12-2018 @ 21:20 
Not yet Wayne! But Iím trying!

Wednesday

Strict press
75 x 5,5,5,5,5 - 2-3 min rest

High bar squat
150 x 10,10
8 second descent and pause
150 x 3

Zombie front squat
100 x 10

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)18-12-2018 @ 06:34 
Wayne_Cowdrey said:Nice work on the fronties Happy

More there?


Thanks Wayne was quite comfy, think 170 would have gone, no rush though Cool
» Renegade Robson's Ridiculous Road to Ruin (Go to post)17-12-2018 @ 21:37 
Monday

Back extension
10,10

Front squats - clean grip
150 x 1
165 x 1 - pb
152.5 x 3 - pb

Powerclean and PP
80 x 2,2,3,3 - short rest

Strict - slow negative
70 x 3,3,3,3,5 - 1 min rest

Ring pull-ups
Bw x 12

Ghr
Bw x 12

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)16-12-2018 @ 19:00 
Sparrow said:You sound like a man with a plan!
Whatís the plan regarding SM events? Would be great to get a session in with you JC and Marsbad in the not too distant future...


Going to start doing some as of tomorrow mate. Still in 2 minds about competing but going to start the events. The comp in jan has been put back until April and was considering northern quals in April too but back is glass.

Defo want to meet up at some point with you JC and marsden! Long overdue!
» Renegade Robson's Ridiculous Road to Ruin (Go to post)15-12-2018 @ 12:36 
Saturday

Bench - 60mm axle bar - paused
120 x 5,5,5
100 x 10

All superset with straight arm pulldowns
4x10

Tricep extension
15,15,15
S/s with
Barbell curl
15,15,15

Fin
» Britain's Strongest Man 2018/Giants Live GB (Go to post)14-12-2018 @ 20:15 
Watched this 3 times now. My favourite ever show, thought it was very entertaining

Great to see Hixx and Bish smashing it. Amazing standard and fantastic times for British strongman!
» Renegade Robson's Ridiculous Road to Ruin (Go to post)14-12-2018 @ 16:39 
Friday

High bar squat
220 x 2
170 x 10

8 second descent and pause
140 x 5,5

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)12-12-2018 @ 13:06 
Yeah they can be nasty on the knees Wayne but lot less pain if I focus on driving the knees out as much as I can in the bottom. Helps a lot, give it a try with lighter weights to start

Yeah struggling with overhead, itís a real weakness now, so need to push it hard although I like your thinking too lol. In fact push press, front squats and powercleans are all really weak so thinking of just doing these for a bit and some strict thrown in and try push them up!

Overhead is very weak in relation to my bench as Iíve done a 175 paused bench with a sub 100 strict! Must be addressed!
» Renegade Robson's Ridiculous Road to Ruin (Go to post)12-12-2018 @ 11:41 
Wednesday

Back extension
10,10,10

Pushpress
115 x 1
100 x 3,3
Awful

Front squat - 3 second down - 3 second pause
120 x 3
140 x 2 - pb
100 x 10 - no pauses

Powercleans
80 x 2,2,2,2,2 - 1 min rest

Strict
70 x 8

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)10-12-2018 @ 17:10 
Cheers mate want 100 ASAP

Monday

Powerclean and push jerk
100 x 3,3,3,3,3

Defecit speed deadlift - 1 min rest between sets
160 x 2,2,2,2,2,2,2,2

High bar squat
180 x 8

Ghr
Bw x 10,8

Trap bar rows
2 x 10

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)07-12-2018 @ 19:54 
Friday

Calves
5 x 20

Banded leg press
4 x 20
Superset with
Back extension
4 x 10

Prowler push
5 x 20m
10 curls after each one

Core stuff

Fin
» Zercher midget's lazy hunt for glory (Go to post)07-12-2018 @ 07:16 
Awesome progress Wayne!

Onwards to a 4 plater
» Renegade Robson's Ridiculous Road to Ruin (Go to post)06-12-2018 @ 20:16 
Thursday

Strict press
95 x 1,1

Scapula retraction rows
Bw x 8,8,8,8

Btn Savikas press - 5 sec negative
40 x 10,9

Side raises
Upright rows
Partial raises
Calves

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)05-12-2018 @ 19:11 
Wednesday

Zombie front squat
80 x 3,3,3,3,3,3

Twisting dips
Bw x 15,15,15
S/s with
Twisting pulldowns
15,15,15

Hill sprints
6 x 30 sec sprints with1 min walk

Core stuff

Fin
» Renegade Robson's Ridiculous Road to Ruin (Go to post)03-12-2018 @ 19:19 
Monday AM

Strict press
85 x 5,5,4
S/s with 10 chins after each set

Side raises
2 sets
10 chins after each set

Hill sprints
5 x 30secs with 1 min walk between


Monday PM

Power cleans
70 x 3,3,3
80 x 3,3,3
90 x 3,3,3

Deadís
170 x 3,3,3,3,3

Curls
20,12

Stair master
10 mins

Fin

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