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RE: 2008 workout log - Apr. 5 2008 15:26:04
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Raskolnikov
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From: Margate, arson capital of the UK
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Weds 2nd April 2008
DEADLIFT
52kg x10
72kg x5
92kg x5
102kg x3
^warm-ups
116kg x5
116kg x5
116kg x5
116kg x5
116kg x5
*hamstring stretches before each working set*
BENT OVER ROWS
97kg x8
97kg x8
97kg x8
BARBELL CURLS
44kg x10
44kg x10
44kg x10
Sumos felt really good. As with last week, felt like I had a lot more left in the tank
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RE: 2008 workout log - Apr. 5 2008 15:30:37
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Raskolnikov
Posts: 2224
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Fri 4th April 2008
MILITARY PRESS
26kg x12
52kg x6
62kg x3
^warm-up
74kg x8
74kg x8
74kg x8
BARBELL SHRUGS
128kg x10
128kg x10
128kg x10
DUMBBELL SIDE RAISES
2 x 14.5kg x10
2 x 14.5kg x10
2 x 14.5kg x10
REVERSE FLYES
2 x 14.5kg x10
2 x 14.5kg x10
2 x 14.5kg x10
Shoulder dislocates 4 x 10
Practised the oly grip for front squats with 52kg from the rack. Held for 15 seconds then re-racked x 3
I want to be able to do the oly grip again for front squats so will be doing this several times a week after weights, along with some stetches I saw on the Stronglifts site - need to get wrist flexibility back to what it was
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RE: 2008 workout log - Apr. 5 2008 15:39:16
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Raskolnikov
Posts: 2224
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From: Margate, arson capital of the UK
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Sat 5th April 2008
FRONT SQUATS
26kg x12
52kg x6
92kg x4
^warm-up
110kg x8
110kg x8
110kg x8
ROMANIAN DEADLIFTS
110kg x8
110kg x8
110kg x8
STANDING CALF RAISES
120kg x25
120kg x25
Practised the oly style grip with 52kg from the rack - 3 x 15 second holds
Happy to have reached the 110kg mark for squats - onwards to 120kg 
Song for today: 'De Futura' by Magma:
http://uk.youtube.com/watch?v=a73XLkf43-s&feature=related
Bit of 70s prog from France. Not going to be everybody's cup of tea, but even if you think it sucks it's worth watching for the drummer's bizarre facial expressions. And the second drummer looks like a cross between Travis Bickle and Freddie Mercury
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RE: 2008 workout log - Apr. 5 2008 21:18:56
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Raskolnikov
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Cheers Lewis Nice to have a functioning computer once again
It's been about five months I've been back training and tbh I feel like my body could do with a bit of a break. I don't really feel like taking a week off completely and doing nothing so I'll probably do a week of lighter weights - about 50 - 70% of my current working sets
Just a bit of a step back for a week to relax - I think my body will thank me for it
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RE: 2008 workout log - Apr. 7 2008 15:44:59
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Raskolnikov
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Mon 7th April 2008
Ok just a light session today, here's wot I done innit:
BENCH PRESS
26kg x12
26kg x12
52kg x6
^warm-up
60kg x10
60kg x10
60kg x10
INCLINE BENCH PRESS
60kg x10
60kg x10
60kg x10
CLOSE GRIP BENCH
50kg x10
50kg x10
50kg x10
Shoulder dislocates: 4 x 10
Front squat clean grip holds: 3 x 15 seconds
Well that little lot only took about 20 minutes so I had some time to spare. Used it to try some new things:
Split jerks - empty bar x lots
Clean and jerk - empty bar x lots
Decided to try with a bit of weight on the bar:
26kg x5
26kg x5
Felt quite easy, tried with a bit more weight:
50kg x5
50kg x5
50kg x5
I thought they were quite a lot of fun to do. Make you a bit out of breath though!  May do some more on wednesday if time permits
Today's tune: 'Katy Song' by Mark Kozelek:
http://uk.youtube.com/watch?v=_4mw33-nEa4
Song starts properly around the one minute mark; prior to that it's him working out the chords to the song in a weird tuning
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RE: 2008 workout log - Apr. 7 2008 19:08:06
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Rusev
Posts: 1605
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From: Royston United Kingdom
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quote:
ORIGINAL: cricket_fire
Nice workout Dan
How do you like those romanians?
they are ok cant stand the french mine you LOL
seriously nice to see more and more people doing front squats. i love to hate them and clean and jerks wow im impressed
< Message edited by Rusev -- Apr. 7 2008 19:10:03 >
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bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: 2008 workout log - Apr. 7 2008 23:09:40
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Raskolnikov
Posts: 2224
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From: Margate, arson capital of the UK
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quote:
ORIGINAL: Rusev
quote:
ORIGINAL: cricket_fire
Nice workout Dan
How do you like those romanians?
they are ok cant stand the french mine you LOL
Ba-dum-tish!
quote:
seriously nice to see more and more people doing front squats. i love to hate them and clean and jerks wow im impressed
I really rate front squats very highly. I went through a phase a while ago of really hating squatting, but love doing them now and look forward to the next legs session
The C+Js I threw in on a whim just to try them out, found them very enjoyable. No doubt my technique is pretty poor though. I like watching vids on Youtube of guys like Rezazedeh lifting - impressive strength and skill and beautifully executed too
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RE: 2008 workout log - Apr. 8 2008 22:35:06
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Rusev
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i will try to get my mate to film me doing some form of cjs and get him to down load them because im crap at trying to put stuff on here there is quite a few on the sugden barbell web site
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bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: 2008 workout log - Apr. 8 2008 22:43:43
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Raskolnikov
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Great, I'll definitely check them out
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RE: 2008 workout log - Apr. 9 2008 21:25:58
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Raskolnikov
Posts: 2224
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Weds April 9th 2008
DEADLIFT
50kg x10
70kg x5
^warm-up
90kg x10
90kg x10
90kg x10
*Hamstring stretches before each work set*
BENT OVER ROWS
50kg x10
50kg x10
50kg x10
BARBELL CURLS
26kg x10
26kg x10
26kg x10
Shoulder dislocates 4 x 10
Front squat oly grip holds 3 x 20 seconds
(Feels like wrists are starting to get a bit more flexible again, which is good)
Again the above didn't take very long so did a bit of experimentation with the spare time:
Hang cleans: 26kg x lots
Overhead squats: empty bar x lots
Decided to try overhead squats with a bit of weight (26kg) with my housemate observing - 5 x 5
Felt a bit funny at first but balance got better. He said my back is nicely arched all the way down, only at the very bottom the back straightens slightly. Last couple of sets this didn't happen, he told me I retained the arch
Finished with some more clean and jerks:
26kg x5
26kg x5
50kg x5
50kg x5
Really enjoyed the overhead squats, think I might start doing these in future on legs day
Quick song: 'Love Like Blood' by Killing Joke:
http://uk.youtube.com/watch?v=cVgMEsMZdcQ
One of my favourite bands
< Message edited by Raskolnikov -- Apr. 9 2008 21:27:35 >
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RE: 2008 workout log - Apr. 10 2008 21:58:18
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Raskolnikov
Posts: 2224
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Thurs 10th April 2008
Not much to report today. Went out for a bike ride this morning with a friend, about 10 miles. Sad to report that it tired me out more than it should have done, considering a couple of years ago I was happily riding about 20 miles a day on top of weights
Want to sort this out so I'm probably going to start doing a bit of cardio now on non-weights days - the weather's started getting nice and the fresh air's good
Quick song: Void - 'Who Are You?'
http://uk.youtube.com/watch?v=2JXLM8fS2jU&feature=related
Great band but short-lived. They did a split LP with another Washington DC band called 'The Faith', well worth getting
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RE: 2008 workout log - Apr. 10 2008 22:41:01
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T_Dawg Jack
Posts: 1228
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
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quote:
ORIGINAL: Raskolnikov
Thurs 10th April 2008
Not much to report today. Went out for a bike ride this morning with a friend, about 10 miles. Sad to report that it tired me out more than it should have done, considering a couple of years ago I was happily riding about 20 miles a day on top of weights
Want to sort this out so I'm probably going to start doing a bit of cardio now on non-weights days - the weather's started getting nice and the fresh air's good
Quick song: Void - 'Who Are You?'
http://uk.youtube.com/watch?v=2JXLM8fS2jU&feature=related
Great band but short-lived. They did a split LP with another Washington DC band called 'The Faith', well worth getting
I havent been on a bike ride for years. I got my car at 17 and that was that . Might have to dig out my old bike from the garden shed and give it a whirl this summer. I dread to think about the current state of my fitness levels especially as I could run a mile and a hlaf in 8 and a half minutes when I when was 16.
I like that song as well Dan!
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RE: 2008 workout log - Apr. 11 2008 12:51:01
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Raskolnikov
Posts: 2224
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From: Margate, arson capital of the UK
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Fri 11th April 2008
MILITARY PRESS
26kg x12
^warm-up
40kg x10
40kg x10
40kg x10
Shoulder dislocates 4 x10
Front squat oly grip holds 3 x 20 seconds
Decided to omit shrugs and the isolations. The above took about 10 minutes so decided to try out overhead squats some more
Empty bar x10
Empty bar x10
26kg x5
26kg x5
26kg x5
30kg x5
36kg x5
40kg x5
Last couple of sets felt a bit wobbly but manageable. Won't be going up in weight for these for a while till I get used to them
So that's my light week almost over with. Light legs session tomorrow then back to the heavier weights on monday
Choice of song today: 'Goethe' by Tar
http://uk.youtube.com/watch?v=DJwIgdInEy0
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RE: 2008 workout log - Apr. 12 2008 14:58:41
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Raskolnikov
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Sat 12th April 2008
Shoulder dislocates 4 x 10
Various wrist stretches
Front squat oly grip holds 3 x 20 seconds
FRONT SQUAT
26kg x12
50kg x6 (used the clean grip for this set)
^warm-up
70kg x10
70kg x10
70kg x10
ROMANIAN DEADLIFT
70kg x10
70kg x10
70kg x10
*Hamstring stretches before each set of RDLs*
Done
Wanted to try a light set of squats with the oly grip so did stretches first to limber up. Only did one set but that felt alright. Don't feel confident enough to use this grip with heavy weights yet, but in time I'll try it out. Wrist flexibility has already improved quite a bit in a short space of time, but don't want to force it
Back to the heavy weights on monday
Song: 'Let It Slide' by Mudhoney
http://uk.youtube.com/watch?v=WbmULwkTXio
A great band, before they became a sad caricature of themselves
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RE: 2008 workout log - Apr. 12 2008 22:20:55
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Rusev
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my mate down loaded some comp lifts on sugden barbell club web site - training videos under Rusev at 2005 masters
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bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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RE: 2008 workout log - Apr. 12 2008 22:27:49
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cricket_fire
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From: Ontario, Canada
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Nice work lately my friend
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RE: 2008 workout log - Apr. 13 2008 14:23:47
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Raskolnikov
Posts: 2224
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quote:
ORIGINAL: Rusev
my mate down loaded some comp lifts on sugden barbell club web site - training videos under Rusev at 2005 masters
Cheers Rusev - just had a watch of the training videos. Very good of you to give up some of your time to coach others. Wish I was a bit nearer to where you are!
The 2005 Masters' video - what was the problem with the second clean and jerk? Was it a problem with the bar or how the plates were loaded?
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RE: 2008 workout log - Apr. 13 2008 14:24:50
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Raskolnikov
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quote:
ORIGINAL: cricket_fire
Nice work lately my friend
Thanks bro. I'm especially pleased with how quickly my flexibility has improved - fair way to go yet though!
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RE: 2008 workout log - Apr. 13 2008 20:30:44
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Rusev
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i can see where you are coming from if the bar is not loaded properly thats not the lifters fault the loaders may get a bollocking. my left elbow touched my knee for a millisecond and i knew it thats why i did a song and dance about it as i run off. puts dought in the 3 refs minds. i increased in the final lift anyway and it looked the easiest clean of the night (my jerks always easy) but believe me it didnt feel that way
_____________________________
bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1
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