The Road to Russia

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Re: The Road to Russia

Postby Rilla on Tue Jul 28, 2009 10:32 pm

All good points. Agree completely. :)
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia

Postby cleaver on Wed Jul 29, 2009 10:45 am

Coop_de_Ville wrote:Not for bobsleigh though, so long as you can hold the sled in a strong position where you can transfer the power properly it is the legs that you will get the most benefit. I definitely agree though that if I am to reach my target weight of 105kg over the next few years then bench will be useful in putting that mass on.



You can also use bench press for super compensation purposes before an all out event involving the lower body. ;)
Rilla wrote:Up the dose.
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"I think it's all to do with influences from the Bollywood film industry," says Mr Patel.
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Re: The Road to Russia

Postby Coop_de_Ville on Thu Jul 30, 2009 8:20 pm

Session 2

A.1 Deadlifts supersetted with box jumps x8

190x3
200x2 (PB)
210x1

Form was poor today, felt fatigued from yesterdays sprints but still got some good weights.

B.1 Front Squats supersetted with tuck jumps x10

105x5
107.5x5
107.5x5
107.5x5

Back feeling a bit stronger.

C.1 Explosive Step Up on low box

70x5
80x5
90x5

D.1 Pull Up

3 sets of 5 BW

D.2 CGBP

3 sets of 5 60kg.

Tired at the end of this session got a rest day tomorrow.
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Re: The Road to Russia

Postby Rilla on Thu Jul 30, 2009 8:28 pm

Is it just me or are those numbers a bit on the low side (from deads and down)?
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia

Postby Coop_de_Ville on Thu Jul 30, 2009 8:29 pm

Went up on Deads by 5kg on each set and went up 2.5kg on the fronts. I did go a bit easier on the step ups though.
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Re: The Road to Russia

Postby Rilla on Thu Jul 30, 2009 8:31 pm

My bad. I thought you were pushing bigger weights on fronts. Hm. Must be me...
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia

Postby Karlos on Thu Jul 30, 2009 8:35 pm

Nice work, looking strong to me!
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Re: The Road to Russia

Postby Coop_de_Ville on Tue Aug 04, 2009 7:51 pm

Boom! New 1RM

Deadlifts

Ramped up warm up

200kgx1
210kgx1
215kgx1 PB
220kgx1 PB

Went up fast! Form was a bit out on the 220 but maxing out so not that concerned.

Fronts

105x5
110x5
110x5
110x5

Step Ups 3 sets of 5 Explosive and very light weight

Core Circuit.

Got my race suit today as you can see>>>>
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Re: The Road to Russia

Postby Richard on Tue Aug 04, 2009 8:09 pm

Great deadlifting Coop.

Race suit looks very camp. You could be the next ESN gay icon :D
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Re: The Road to Russia

Postby Coop_de_Ville on Tue Aug 04, 2009 8:15 pm

Cheers rich

Image

I think this one may be just what you are looking for!
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Re: The Road to Russia

Postby cleaver on Tue Aug 04, 2009 8:31 pm

looking so hawt. You are my new icon of homo goodness
Rilla wrote:Up the dose.
That's the only way you fucking junkies overcome adversity.

"I think it's all to do with influences from the Bollywood film industry," says Mr Patel.
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Re: The Road to Russia

Postby Karlos on Tue Aug 04, 2009 9:29 pm

So hot, want to touch the highknee. lol what's that off?

Very nice deadlifts ma man. Would you say hex bar is easier once you get used to it?
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Re: The Road to Russia

Postby Coop_de_Ville on Tue Aug 04, 2009 9:33 pm

I dont think it is any easier but it does save a fair bit of back crunching, for me anyway! But I much prefer it to the normal bar.
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Re: The Road to Russia

Postby Rilla on Tue Aug 04, 2009 9:37 pm

Think I just jizzed in my pants. :)

You using a hex/trap bar now?
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia

Postby Karlos on Tue Aug 04, 2009 9:39 pm

http://www.youtube.com/watch?v=4pXfHLUlZf4

ohhh right 8-)

http://www.youtube.com/watch?v=NisCkxU5 ... 47&index=0

on a non-related note :lol:

I wana try the hex bar.
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Re: The Road to Russia

Postby Coop_de_Ville on Tue Aug 04, 2009 9:40 pm

Yeh the diamond bar rather than a normal one.

I know i do look sexy, wait till i get my helmet on too!
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Re: The Road to Russia

Postby Rilla on Tue Aug 04, 2009 9:54 pm

Ah ok.
Wish I had one of those bars. They look ace.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia

Postby Richard on Wed Aug 05, 2009 9:08 am

Coop_de_Ville wrote:Cheers rich

Image

I think this one may be just what you are looking for!


Saved for some private time later on :P

What's with all this love for the trap bar - are they good? What for? I've never used one.

And please post a pic wearing the helmet :D
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Re: The Road to Russia

Postby Rilla on Wed Aug 05, 2009 9:51 am

Trap bar is easier on the lower back than regular deadlifts. They place the stress a bit more in line with the body instead of in front of it like straight bar deads.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia

Postby Richard on Wed Aug 05, 2009 11:32 am

So it might help with my back issues to do them occasionally instead of conventional deads?
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Re: The Road to Russia

Postby Rilla on Wed Aug 05, 2009 11:38 am

Richard wrote:So it might help with my back issues to do them occasionally instead of conventional deads?


I would definately say so.
They move the stress a bit more to the quads from what I can tell. Nothing major, but changing the leverage naturally changes the way it hits you.
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: The Road to Russia

Postby Richard on Wed Aug 05, 2009 12:12 pm

That would be good, my quads need more work now I dont squat.
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Re: The Road to Russia

Postby Coop_de_Ville on Tue Aug 25, 2009 10:06 pm

First weights session in about 2 or more weeks due to camps and trials. Trials have gone well and I am now definitely going on season, I will be on the Europa cup 2 man circuit and hopefully get selected for the olympic squad.

Todays session is the start of a 3 week power/sharpening up phase

PC-SJ/ Drop hurdle jump x5

3 Sets of 60kg x 5

Explosive High Step Up/ Single leg bounds 3 reps per leg

3 Sets of 40kgx5 per leg

Isometric Hold Box Jump Squats

3 sets of 50kg x 5 reps

Bench Press

3 sets of 70kg x 10 reps

BB Bicep Curl

3 sets of 30kg x 10 reps

Core cicuit
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Re: The Road to Russia

Postby ollie on Tue Aug 25, 2009 10:29 pm

Coop_de_Ville wrote:First weights session in about 2 or more weeks due to camps and trials. Trials have gone well and I am now definitely going on season, I will be on the Europa cup 2 man circuit and hopefully get selected for the olympic squad.


Nice work Coop - congrats 8-)
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Re: The Road to Russia

Postby Rilla on Wed Aug 26, 2009 9:01 am

That's huge. Congrats! :)
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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