Richard Ivory

  1. 2016 and a better year

    well finally i can restart to train again properly after a bad 2015 health wise i now hope to make 2016 a better year
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  2. Week 10 Day 1

    Friday March 6th 2015

    Squat
    5 x 20 kg
    5 x 50kg
    3 x 70kg
    3 x 90kg
    4 x 110kg rpe 7
    4 x 115kg rpe 8
    4 x 120kg rpe 9

    touch & go Bench press
    5 x 20kg
    5 x 40kg
    3 x 60kg
    1 x 80kg
    4 x 90kg rpe 7
    4 x 95kg rpe 8
    4 x 100kg rpe 9

    Close Grip Floor Press
    6 x 20kg
    6 x 40kg
    6 x 50kg
    6 x 60kg rpe 7
    6 x 70kg rpe 8

    Comp ...
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  3. Week 9 Day 3

    Wednesday March 4th 2015

    2CT Paused Squats
    4 x 20kg
    4 x 40kg
    4 x 60kg
    2 x 4 80kg
    4 x 90kg rpe 7
    4 x 95kg rpe 8
    4 x 100kg rpe 9

    Bench Pin Press
    4 x 20kg
    4 x 40kg
    4 x 60kg
    4 x 80kg rpe 7
    4 x 85kg rpe 8
    4 x 90kg rpe 9

    Good Morning
    5 x 20kg
    5 x 30kg
    5 x 40kg
    5 x 50kg
    5 x 55kg

    Notes


    2CT Paused ...
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  4. Week 9 day 2

    Monday March 2nd 2015

    Bench Press
    5 x 20kg
    5 x 40kg
    3 x 60kg
    1 x 80kg
    3 x 90kg Rpe 8
    3 x 95kg Rpe 8.5
    3 x 100kg Rpe 10

    Deadlifts
    5 x 70kg
    5 x 100kg
    3 x 120kg
    1 x 150kg
    3 x 155kg Rpe 7
    3 x 160kg Rpe 7.5
    3 x 165kg Rpe 8

    Overhead Press
    5 x 20kg
    5 x 30kg
    5 x 40kg
    5 x 50kg
    5 x 55kg rpe 7
    5 x 55kg rpe 7.5
    5 x 55kg ...
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  5. Week 9 Day 1

    Friday February 27th 2015

    Comp Squats
    5x20kg
    5x50kg
    3x70kg
    1x100kg
    3x115kg Rpe 8
    3x117.5kg Rpe 8.5
    3x120kg Rpe 9

    T&G Bench Press
    7x20kg
    7x40kg
    7x60kg Rpe 7
    7x70kg Rpe 7.5
    7x80kg Rpe 8
    7x90kg Rpe 10


    Close Grip Bench Press
    5x40kg
    5x60kg Rpe 7
    5x65kg Rpe 7.5
    5x70kg Rpe 7.5
    5x75kg Rpe 8

    Straight Arm Lat ...

    Updated 03-02-2015 at 06:31 AM by Richard Ivory

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