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"Rise and Rise Again....Gillingham Deadlift"

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    #32
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Today with Phat L

    Warm up

    The ususal...

    Speed deads

    100kg x3x5

    Squats
    60x5 80x5 90x5x4 102.5x3x2 110x2 122.5x1

    Strict press
    barx5
    40x5
    60x5x2

    Bench
    60x5 80x5 90x5x2

    Good mornings
    50kgx8x4

    Fat bar beadlifts
    26kg bar
    +10x3
    +20x3
    +30x3

    42kg Dumbell shrugs + strict rev 27kg fat bar curls

    super set of 10-15 shrugs + 8 curls for 4 rounds

    blabberings on
    Speeds were pish as they should be. Squats were fine. Strick press was grand + 2.5kg next week bench the same + 2.5kg. I hate good mornings. I love fat bar deadlifts.

    I <3 lifting stuff


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    #33
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Today

    Rollin on a pipe 6 positiona x lots

    Stretching
    Quads,hamstrings,calves etc

    Hip mobility
    swings front and side x lots

    goblet squats
    strecthed out the adductor as it was a little sore too.

    discloations and band pull a parts x lots

    36in box jumps
    5x5

    Metcon
    24in box jumps
    20kg kbell swings
    pushups

    21-18-15-12-9-6-3

    no time for this as my timer battery is dead.

    24in jumps from distance...

    landed nicely from 5 ft a few times

    Rotator cuff
    lots x lots of rotation stuff

    Floor sweepers
    40kg over the head x10x4

    Crap
    Well that felt absolutely great!


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    #34
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter



    Warm up & flexability
    The usuals



    OH squats
    barx5 30x3 40x3 50x1 55x1---so much more there

    Introductory Microcycle wk 2
    this week calls for me to be able to hit 85% for 5 reps by weekend

    90x5x2 100x5 110x5

    Front Squats
    62.5x5x2

    Bench
    60x5x2 92.5x5x2

    Chest supported rows
    30kgx8x4

    Trap bar shrugs
    120kgx10x5

    ez bar curls

    against a wall x10 @at 30kg

    Cardio
    ark trainer??? 20 min intervals

    S*it talk

    Loved it. OH's were so easy...im so comfortable in the position now. Squats were grand...it was as if my back said...ah i remember this now! front squats...one of the oly lifters is back working in UL now so its like having a coach :) hands in a bit more elbows out more take more of the bar on my shoulders and hey presto this is easy. bench was fine. I love our new chest supported row if it had tits id consider marrying it. Cardio cause i is fat.

    new aims
    100kg front squat by xmas also.


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    #35
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    oh and i want to overhead squat 80kg by xmas..

    ill update the first post


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    #36
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    the drifter wrote: »
    oh and i want to overhead squat 80kg by xmas..

    ill update the first post

    ROFL i've decided to just follow you around doing more than you.


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    #37
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    itsallaboutheL wrote: »
    ROFL i've decided to just follow you around doing more than you.

    thats fine...let me know when you hit 87.5kg bw and we can compare then...


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    #38
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Your log's reading like my log. Like.


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    #39
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    the drifter wrote: »
    oh and i want to overhead squat 80kg by xmas..

    ill update the first post

    If you manage to hit 80 oh by xmas surely you'll be able to go way higher than 100 on the frontsies?


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    #40
    d'Oracle
    Registered Users Posts: 7,025 ✭✭✭d'Oracle


    brianthebard wrote: »
    frontsies?

    You just took gay and made it gayer.


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    #41
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    d'Oracle wrote: »
    You just took gay and made it gayer.

    I reckon he's gonna start leaving the 25's out in the sun so the red fades to pink....


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    #42
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    back squat is the main goal...

    in not going to take my focus off that to go after a big front squat....if i hit more them 100 i do...if not then ill just have to hit a double bw back squat wont i..


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    #43
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Jujitsu

    2 hours


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    #44
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter



    Warm up & flexability
    pipe rollin
    5 positions


    Hang cleans
    barx5 30x3 40x3 50x3 60x3 70x1x2 75x1

    Introductory Microcycle
    60x5 80x5 90x5x2 100x5 115x5

    Strict press
    62.5x5x2

    Bench
    60x5x2 92.5x5x2

    Rev hypers
    bwx8
    +5kgx8
    +7.5x8
    +10kgx8

    Glute Ham raises
    bw+5kg bar behind neck x8x4

    Rev fat bar curls
    17kg bar
    +10kgx8
    +15kgx5x5
    +10kgx8

    Russian twists
    12kg medicine ball x10x4

    Cardio
    Ark trainer...some interval thingy 20 min

    mindless ramblings
    all weights up this week happy with the 115kgx5 thats me at my 80-85% i needed to hit this week. the weight on the hang clean was easy..need to work on the technique. Cardio is ghey but necessary.


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    #45
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    We should become weightlifters


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    #46
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    itsallaboutheL wrote: »
    We should become weightlifters

    na...why specialise at one thing when you can be awesome at everything...


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    #47
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    the drifter wrote: »
    na...why specialise at one thing when you can be awesome at everything...

    IDIBISHDI


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    #48
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Hanley wrote: »
    IDIBISHDI

    Hanley can f*ck off until he has run a half marathon...


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    #49
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    the drifter wrote: »
    Hanley can f*ck off until he has run a half marathon...

    I'm surprised that last comment didn't get an infraction for smugness tbh.


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    #50
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Tonight

    Jujitus

    Grading tomorrow...need some serious amount of sleep and a seriously easy day in the office tomorrow..


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    #51
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Best of luck.

    No bother to yeah


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    #52
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Good luck with it dude. Stay away from the walls.


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    #53
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Green belt aced...

    nailed it...one small hickup but perfect other than that...

    fook this recovery ****....push yourself as far as you can...you get one shot with this body abuse the sh*te out of it...

    * this post is brought too you by a whole lot of crona...stick that up your diet hanley! :P


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    #54
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Today

    Warm up and hips
    the usuals

    Speed Deads
    60x5
    80x3
    100x3
    110x3


    Front squats
    40x3
    60x3
    70x1
    90x1
    100x1
    105x1-PB

    mwhaaaaa that was easy

    Strict press
    40x5 62.5x5x2

    Fat bar deadlifts
    27kg bar +20x3
    +30x3x2

    Bench
    60x5
    80x3
    92.5.x5x2

    Fat handle dumbell hammer curls
    18kgbellsx8x4

    Thoughts
    I have some serious issues. I need some form of mental help. A sane person would never even consider attempting a front squat pb after a grading. the 105 was easy..loads more left. strict press was grand. Bench was easy out...5 second pause on the last rep of each set. We got some fat grip hadles so played around with them at the end.

    L has a serious deadlift.


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    #55
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    LOADS left in the front squat.

    Your bench is just silly


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    #56
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Tonight

    Warm up
    Usual

    OH Squats
    30x3 40x3 50x1 60x1 60xfail 60x1 -- minter--

    Squats
    60x5 80x3 95x9x4

    Front squat
    40x5
    60x5
    70x5x2

    Bench
    60x5
    80x5
    95x5x2

    chest supported row
    40kgx8x4

    Trap bar shrugs
    120x8x4

    Fat bar rev curls[/B
    bar+10x8 bar+15x6x2 bar + 10x8

    Cardio
    arc trainer...20 min

    Babbelings
    3 kinds of squat in one session....WIN!


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    #57
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Warm up

    usuals

    Hang cleans
    40x3 50x3 60x3 70x1 im not happy about my technique...but ill come back to this

    Squats

    60x5 80x5 102.5x7x5

    Snatch variations
    all dont with 7kg technique bar...laugh all ye want

    power snatchx3x6

    hang snatch from just above kneex3x6

    oh squat from jump positionx3x6

    jerk into oh squat x3x6

    full snatchx3x6

    Thoughts
    right...14hours of work today..hit ul at 9...ive been meaning to spend some time with the olyers for a while but we have all been busy..got some time with one of them tonight and had me doing decent full snatches within 25 minutes...fair enough it was a 7kg bar..but its an achievement for me :) i scrapped the benching and the strict press today as my time was better spent with the olying....oh and the squats were grand!


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    #58
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Fair play getting in. I wasn't even gonna slag ya for missing training today after talking to ya earlier :D


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    #59
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    it depends on who im working with...the manager i was with today is a runner so understands training...he told me to go train at 9 o clock...he also bought pizza :P


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    #60
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Warmups
    Usual+

    all with tech bar
    OH squats from jump position
    Snatch Balance
    Full Snatch
    x lots

    Squat
    110x5x7-FML

    Front squats
    barx5
    40x5
    60x3
    70x5x2

    Strict press
    40x5
    60x3
    65x5x2

    Bench
    95x5x2

    Seated row
    120kgx8x4

    Preacher curls
    some form of weight x lots

    Jibberjabber
    13hour work day. Were moving office..it sucks..ive never been this busy. Im loving the OLY stuff..i could do it all day and not get bored of it. Squats were though..but i got through them. Front squats were fine. Strick Press...im so going to blits 70x5x2...if i dont push press 100kg soon there is something wrong. These russian dudes are nuts...thats 35 squats..


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    #61
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    Warmups

    As per normal + lots and lots of rolling

    OH squats from jump position
    Snatch Balance
    Full Snatch
    x3x3

    Squats
    115x3x10

    Strict press
    barx5
    40x5
    65x5x2

    Bench
    60x5
    80x5
    95x5x2

    Good mornings
    40kgx5x5

    Fat Fat bar deadlifts
    27kg bar + 30kg x1x5 with a 20 second hold at the top

    supersetted with

    plate shrugs
    20kg per hand x30x5

    Floor sweepers
    40kgx10x4

    supersetted with

    Fat grip hammer curls
    18kg bells x8x4

    thoughts
    ****ing flu...could not get warm tonight, couldnt hit the postitons in the OLY lifts
    and it took till the 3rd set of the squats for them to look right...after that they were pish though. bench is still good as are the strict press. changed the fat bar deadlifts to include a hold this week...liking it this way going to run with it


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