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Pre-season training

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big49ersfanIcon...11-08-2007 @ 15:39 
The longest serving member without a tagline
Member 41, 395 posts
SQ 255, BP 165, DL 267.5
687.5 kgs @ 103kgs UnEq
20mins dynamic warm up

box jumps worked upto a 3x1x40'

circuits

tred sled @ 1/2 resistance 2x5second with 3 sec break
stright bar deads 140kgx3
20meter sprints with mountain climber starts x 4
free squats 140kgx3
forwars sled drags 40kgx 30meters
backward sled drags 40kg x 30meters

x3 with 1 min break between sets

was puffing to say the least
big49ersfanIcon...13-08-2007 @ 19:59 
The longest serving member without a tagline
Member 41, 395 posts
SQ 255, BP 165, DL 267.5
687.5 kgs @ 103kgs UnEq
MEUB

max effort 4 board press worked upto 160kg
blue band resisted press ups in 30sec 27, 25
rows ss bent rows 90x8x3 ss 10x10x3
curls ss skulls 17.5x8x3 ss 31x6x3
side plank ss front plank ss side plank 30sec each x2
big49ersfanIcon...15-08-2007 @ 23:19 
The longest serving member without a tagline
Member 41, 395 posts
SQ 255, BP 165, DL 267.5
687.5 kgs @ 103kgs UnEq
Post Edited: 15.08.2007 @ 23:25 PM
MELB

box squats with average bands worked upto 160kg+band x 3
speed squater squats 3x8x20kg's
double mini bands back extensions 3x10

20mins of stretching
big49ersfanIcon...16-08-2007 @ 17:52 
The longest serving member without a tagline
Member 41, 395 posts
SQ 255, BP 165, DL 267.5
687.5 kgs @ 103kgs UnEq
REUB

225/102.5kg bench press rep test 17 rep then 10 reps i think it was an imporvment of 1 rep so i was happy
flat db press 37.5x8x3
lat pulls ss face pulls 90x8x3 ss 30x10x3
iso hammer curls 15x8x3

rugby training tonight let myself off of abs
RobIcon...16-08-2007 @ 18:10 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7164 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
That's some nice benching mate, are they full reps or done in the NFL test style?

Have you started work yet? You seem to have a lot of time to train Wink
big49ersfanIcon...16-08-2007 @ 21:59 
The longest serving member without a tagline
Member 41, 395 posts
SQ 255, BP 165, DL 267.5
687.5 kgs @ 103kgs UnEq
sending cheque tommorrow rob sorry for delay i is s**t!

worked today for aboout 2 hours oh what a life start full itme on monday

no they are full reps but absolutely no pause i.e. touch and go/ with some bounce off the bottom
CarlIcon...18-08-2007 @ 15:58 
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Loves rugby league ...
Member 13, 14460 posts
SQ 230, BP 180.5, DL 262.5
673.0 kgs @ 128kgs UnEq
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i'll have to save 1.5k first lol

i would love to do that
big49ersfanIcon...18-08-2007 @ 18:43 
The longest serving member without a tagline
Member 41, 395 posts
SQ 255, BP 165, DL 267.5
687.5 kgs @ 103kgs UnEq
Post Edited: 18.08.2007 @ 18:45 PM
or just kill off a grandma lol (sorry im not well in the head and find these sort of things funny)

20mins dynamic warmup

worked upto a 36' box jump with a 20lbs weighted vest on

ciruits

tred sled 1/2 resistance 3x5secs
deadlifts 140kgx3
sprints with mountain climber starts 20mx4
squats 120kgx3
flward sled drag 30mx50kg
backward sled drag 30mx50kg

repeat 3 times

puked

lovely

rest 30mins

note for self for next week
4 x tred sled sprints
increase squats using bands
increase deads to 150
increase sled to 60kg

stretched with bro for 20mins
big49ersfanIcon...21-08-2007 @ 21:55 
The longest serving member without a tagline
Member 41, 395 posts
SQ 255, BP 165, DL 267.5
687.5 kgs @ 103kgs UnEq
3 board bench worked upto a single 4 160kg
single arm bench 2x20x25kg
single arm row 3x8x50 ss bd seated power cleans 3x8x10kg
average and mini band curls 3x8 ss tricep push downs 3x50kgx8
averge band push downs 2x50
abs worked 5mins non stop
big49ersfanIcon...22-08-2007 @ 22:04 
The longest serving member without a tagline
Member 41, 395 posts
SQ 255, BP 165, DL 267.5
687.5 kgs @ 103kgs UnEq
Post Edited: 22.08.2007 @ 22:04 PM
box squats with average bands worked upto a single @ 180kg which i think is 250kg at the top... felt good
single leg squats with avarge bands and 10kgs 3x8
pull thrus 3x8x50
face pulls 2x8x25
5mins ab worked continuously
big49ersfanIcon...23-08-2007 @ 22:55 
The longest serving member without a tagline
Member 41, 395 posts
SQ 255, BP 165, DL 267.5
687.5 kgs @ 103kgs UnEq
pylo press up 5x3
rep effort decline bench 70x31, 70x25
chins 8x3 ss seated db clean 15x8x3

rugby practice
RobIcon...23-08-2007 @ 23:00 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7164 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Training looks good Craig, have you sent that cheque off yet?

Has your rugby season started yet? Is all the training paying off?
CuddlesIcon...24-08-2007 @ 11:25 
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Eat.Cycle.Sleep.Win
Member 2, 12525 posts
SQ 190, BP 150, DL 280
620.0 kgs @ 99kgs UnEq
Administrator
So, how was De Franco?? Learn much?
big49ersfanIcon...24-08-2007 @ 13:45 
The longest serving member without a tagline
Member 41, 395 posts
SQ 255, BP 165, DL 267.5
687.5 kgs @ 103kgs UnEq
where you been?

ye i leanrt how to squat properly lol.... my training is better than before the dude is a don to behonest. best 6 weeks of training ever.
big49ersfanIcon...05-09-2007 @ 22:54 
The longest serving member without a tagline
Member 41, 395 posts
SQ 255, BP 165, DL 267.5
687.5 kgs @ 103kgs UnEq
just a note to sday nto keeping a log any more season has startted and so im ino inseason trianign which to be honest will bore the f**k out of you all to let you know this is what i am doing but not updating

monday-
3 weeks of this
work upto 5x2 @40-60% with heavy chain on squats
lower back work
neck work
cuff work
ab work

then a week of
max effort squat
lower back work etc

if game was heavy will wait a week for this

tuesday- training
wednesday-

3 weeks of
bench work upto 5x3 @ 40-60% with chain
may do shoulder work here i.e 3x8 of db press
lat work ss upper back
biceps ss tricep
cuff work
ab work

then on week 4 ( a different week from squats will go to a 5/4/3/2 rep max)

friday- off

saturday - game

sunday- reovery day
P.n.f stretching
bath
will probably do cuff, neck and ab work as well

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