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» Richards Training (Go to post)29-01-2020 @ 09:45 
29.01.20 Thornes Park Athletic Track

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x3
80kg x6
80kg x6
80kg x6
80kg x6
80kg x6
I think its the paused benching that is causing the shoulder discomfort.

Skullcrusher
1x10
3x8

Rope Pushdown
1x12
2x10
1x12
» Richards Training (Go to post)27-01-2020 @ 14:30 
27.01.20 Works Gym

General Mobilisation

Safety Bar Squat (Beltless)
Bar 2x5
60kg x3
70kg x3
80kg x3
92.5kg x5
92.5kg x5
92.5kg x5
80kg x10

Low Row
2x12
2x10

Pulldown (Underhand Grip)
2x10
2x8

Alt DB Curl
1x8
2x7

Cable Curl
2x10
» Richards Training (Go to post)26-01-2020 @ 13:51 
26.01.20 Works Gym

Upper Mobilisation

CGBP (Touch n Go)
Bar 2x5
50kg x3
60kg x3
72.5kg x3
85kg x5
82.5kg x5
82.5kg x5
82.5kg x5

Rope Pushdown
4x10
» Richards Training (Go to post)24-01-2020 @ 14:03 
24.01.20 Works Gym

General Mobilisation

Deadlift (Beltless)
70kg x5
70kg x5
100kg x1
100kg x1
115kg x1
130kg x1
145kg x1 (RPE 6)
130kg x5
130kg x5
130kg x5

1 Arm Low Row
1x12
4x10

Pulldown (Low Row Bar)
4x8
1x12

Oly Bar Curl
1x12
2x8

Preacher Curl
2x10
» Richards Training (Go to post)22-01-2020 @ 15:32 
22.01.20.Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
60kg x3
60kg x3
70kg x3
80kg x3
90kg x5
90kg x5
90kg x4 f5
80kg x5
80kg x5

Skullcrusher
4x10

Pushdown
4x10
» Richards Training (Go to post)20-01-2020 @ 14:32 
20.01.20 Works Gym

General Mobilisation

Safety Bar Squat (Beltless)
Bar 2x5
50kg x3
60kg x3
70kg x3
80kg x3
90kg x5
90kg x5
90kg x5
90kg x5

T Bar Row
5x8

Pulldown
4x10

Hyperextensions
BW 1x10
+10kg 2x10

Rope Pushdown
2x12
2x10

Alt DB Curl
1x12
2x8

Cable Curl
2x10
» Richards Training (Go to post)17-01-2020 @ 13:37 
Post Edited: 17.01.2020 @ 13:38 PM by richardduce
17.01.20 Viking Strength, Ossett

General Mobilisation

Deadlift (Beltless)
70kg x5
70kg x5
100kg x3
120kg x3
135kg x5
125kg x5
125kg x5
125kg x5

Pulldowns
4x10

Low Row
4x10

Messed about with Light Farmers and Sandbag.
» Richards Training (Go to post)15-01-2020 @ 15:06 
15.01.20.Works Gym

Upper Mobilisation

Paused Bench Press
Bar 2x5
50kg x3
60kg x3
70kg x3
80kg x3
87.5kg x5
87.5kg x5
87.5kg x5
87.5kg x5

CGBP (Touch n Go)
80kg x8

Skullcrusher
3x10

Rope Pushdown
3x10

Barbell Curl
15,10,10

Preacher Curl
2x10
» Richards Training (Go to post)13-01-2020 @ 14:58 
13.01.20 Works Gym

General Mobilisation

Safety Bar Squat (Beltless)
Bar 2x5
50kg x3
60kg x3
70kg x3
82.5kg x5
82.5kg x5
82.5kg x5

T Bar Row
5x10

Upper Back Mix Up
60 reps

Hyperextensions
3x10

Pushdowns
3x10

Alt DB Curl
3x8
» Richards Training (Go to post)10-01-2020 @ 14:12 
10.01.20 Works Gym

X Trainer
7 mins

Deadlift (Beltless)
60kg x5
60kg x5
80kg x3
100kg x3
122.5kg x5
122.5kg x5
122.5kg x5

Low Row
5x10

1 Arm Pulldown
3x10

KB Swing
2x10

Ball Slam
2x8
» Richards Training (Go to post)09-01-2020 @ 16:56 
09.01.20 Works Gym

Upper Mobilisation

Paused Bench Press (Next Level wk6)
Bar 2x5
60kg x3
60kg x3
60kg x3
70kg x3
80kg x1
86kg x5
86kg x5
86kg x5
86kg x5
86kg x5

Pushdowns
4x15

EZ Curl
1x15
2x10

Preacher Curl
2x10
» Richards Training (Go to post)06-01-2020 @ 15:09 
Post Edited: 06.01.2020 @ 15:09 PM by richardduce
06.01.20 Works Gym

General Mobilisation

Safety Bar Squat (Beltless)
Bar 2x5
60kg x3
70kg x3
80kg x5
80kg x5

T Bar Row
5x10

Pulldown (Low Row Bar)
3x10

Hyperextension
3x10

Rope Pushdown
3x12
1x15

Alt DB Curl
10,8,8

Concentration Curl
2x15
» Richards Training (Go to post)03-01-2020 @ 15:46 
02.01.20 Works Gym

Pulldown
6x10

Low Row
3x10

Bent Laterals
3x10

Wattbike
20 mins

Run
10 mins


03.01.20 Works Gym

Upper Mobilisation

Paused Bench Press (Next Level Wk 4)
Bar 2x5
50kg x5
60kg x5
72.5kg x5
83.5kg x5
83.5kg x5
83.5kg x5
83.5kg x5
83.5kg x7

Deadlift (Beltless)
60kg x5
60kg x5
80kg x3
100kg x3
120kg x5
120kg x5

Pushdowns
4x8
1x15

Oly Bar Curl
1x15
2x8

Cable Curl
2x12
» Richards Training (Go to post)30-12-2019 @ 18:43 
Post Edited: 30.12.2019 @ 18:43 PM by richardduce
30.12.19 Works Gym

General Mobilisation

Safety Bar Squat (Beltless)
Bar 2x5
50kg x3
60kg x3
70kg x5
70kg x5
Not done Squats for yonks

Deadlift
60kg x5
60kg x5
80kg x3
100kg x3
117.5kg x5
117.5kg x5

Pulldowns
5x12

Pushdowns
4x15

Alt DB Curl
3x10
» Richards Training (Go to post)27-12-2019 @ 14:04 
Post Edited: 27.12.2019 @ 14:05 PM by richardduce
27.12.19 Works Gym

Upper Mobilisation

Paused Bench Press (Next Level wk 4)
Bar 2x5
50kg x5
60kg x3
70kg x3
81kg x5
81kg x5
81kg x5
81kg x5
81kg x8

Deadlift (Beltless)
60kg x5
60kg x5
85kg x5
115kg x5
115kg x5

Low Row
5x10

Facepulls
3x12

Pushdowns
4x12

Oly Bar Curl
3x10

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