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Narrowbacks Training Log

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RobIcon...21-03-2014 @ 18:02 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7165 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
21st March

Deadlift
40 x 8 x 2
60 x 8 x 2
80 x 5
90 x 5
100 x 5
105 x 5 x 2

Steps Ups
BW x 8
12 x 8 x 3

Strict Press
20 x 20, 20, 17

Dumbell Row
5 x 50
10 x 25

Scap Pushups
20 x 3

Decided to leave squats for a while and do step ups instead, think they will have more benefit for cricket given the single leg aspect and less chance of injuring myself.
dr_hazbunIcon...21-03-2014 @ 19:16 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Nice deadlifts.

You can't stop squatting.
RobIcon...24-03-2014 @ 18:15 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7165 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Post Edited: 24.03.2014 @ 18:18 PM by Rob
dr_hazbun said:You can't stop squatting.

I intend to have another go in a few months, but cricket is priority at the moment so I need the single leg work. I'm hoping the step ups will help squats when I get back to them.


24th March

Power Clean
20 x 5 x 3
30 x 5
40 x 5
45 x 5
50 x 5
55 x 5 x 3

Chin Ups
BW x 3
+5 x 3
+10 x 3
+15 x 3, 3, 3, 3, 3

Step Ups
BW x 8
20 x 8 x 3

BN Strict Press
20 x 15, 15, 12

Dumbell Row
10 x 30, 30

Video of last set of power-cleans (55x5), any input appreciated:

RobIcon...28-03-2014 @ 17:32 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7165 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
28th March

Deadlift
40 x 8 x 2
60 x 8
80 x 5
90 x 5
100 x 5
110 x 5 x 2

Steps Ups
BW x 8
10 x 8
20 x 8
25 x 8

Dumbell Row
10 x 40 x 2

And some shoulder mobility work to finish.

Deadlifts, 110x5 second set:

EDCLARKEIcon...28-03-2014 @ 18:09 
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Sugdens 2nd fastest spastic.
Member 85, 9960 posts
SQ 170, BP 130, DL 260
560.0 kgs @ 90kgs UnEq
deadlift weight coming up nicely mate. is that the same training top you used to wear when you were 110kg ,looks a little baggy nowHappy
dr_hazbunIcon...31-03-2014 @ 15:55 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
I saw Tokar again.
RobIcon...31-03-2014 @ 19:11 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7165 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Ed - well spotted mate, I've had my money's worth out of that top, had it when I first started training at Sugden! Still got most of my old kit, my Rehbands are a bit loose but still do the job fortunately.

Sam - how is he? Tell him it's the year of the comebacks and to get a journal started.

31st March

Power Clean
20 x 5 x 2
30 x 5
40 x 5
50 x 5
55 x 5
60 x 5 x 3

Chin Ups
BW x 8
+5 x 8, 8

Step Ups
BW x 8
10 x 8
20 x 8
25 x 8 x 3

BN Strict Press
20 x 17, 15, 13

Scap Pushups
20 x 3

Concentrated on pulling power cleans in rather than up and it seemed to help. Thanks to Andy C for the advice.

Raised platform 1" on step ups and did them with bar in front rack rather than dumbbells, made them much more difficult.
dr_hazbunIcon...31-03-2014 @ 19:54 
tabbouleh and fattoush salads were very refreshing
Member 267, 8733 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq
Next time our paths coincide, I will ask for his consent to have a pic taken of us standing together for my journal. I doubt he'll agree though Unhappy
RobIcon...08-04-2014 @ 16:07 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7165 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
3rd April
Saw the physio about my shoulder which has been getting sore from cricket - diagnosed inflamed biceps tendon and a bit of tightness in rotator cuff; likely cause scapula not firing at all causing shoulder to roll forward when bowling. Bit of treatment and given some stretches / scapula control exercises to do. Back next Thursday.


4th April
Face pulls x 25 x 5
Split Squats x 10 x 3
Miniband Adductions x 10 x 2


7th April

Deadlift
40 x 8 x 2
60 x 8
80 x 5
90 x 5 x 2

Steps Ups
BW x 8
10 x 8
20 x 8 x 3

Planks
+5 front, right, left

Right hamstring went sore after this, felt a little tiny pull at the weekend just bending over to pick something up but didn't think much of it. At the physios on Thursday to check progress on my shoulder (feeling much better incidentally) so will get him to look at it then. Season starts next weekend so hopefully be ready to go by then!

Training wise will probably add in push up variations and overhead shrugs to help with shoulder health, will keep working on power cleans and deadlifts but it's going to be light/maintenance type workouts for a little while.

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