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Old 02-21-2010, 03:34 AM   #11
James Bland
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Monday 8th February

Back squat
20kgx10
40kgx5
50kgx3
70kgx2
80kgx5x3

Machine shoulder press 30x[2,3,5,10]x3

Hammer curls
17.5+17.5x10x3

45 degree back raise
5kg(behind head)x10x3

Think I might have gotten greedy with my squats, form didn't feel great. I feel like I am really changing my back angle as I come up out of the hole, as I come up my lower back rounds and then hips come forward so I have a more upright torso
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Old 02-21-2010, 03:34 AM   #12
James Bland
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Tuesday 9th February

Back felt a lot better than what I was worried about,

Rugby - first session at the club I have been wanting to try, did some touch rugby, contesting for the ball and clearing out ( which suited my grappling background) and defence drills working on communucating and maintaining a defensive fine. Lots of fun and am looking forward to going back Thursday.
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Old 02-21-2010, 03:35 AM   #13
James Bland
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Thursday 11th Feb

Went to Rugby again, not enough people turned up for a proper practice, went for a run with a few people, probably around 2 miles, longest I've ran for a long time
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Old 02-21-2010, 03:36 AM   #14
James Bland
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Frdiay 12th Feb

Row - 2000m - 8:58

Squat
20kgx5
40kgx5
50kgx5
60kgx3
70kgx2
80kgx5x2

Bench
20kgx20
30kgx5
40kgx3
50kgx2
62.5kgx5x3

Shoulder press
30x[2,3,5,10]x3

asssited chins
-50x[1,2,3]x3
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Old 02-21-2010, 03:36 AM   #15
James Bland
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Sunday 14th February

Squat
20kgx5
30kgx5
40kgx3
60kgx2
70kgx5x3

Bench
20kgx8
30kgx5
40kgx3
55kgx2
65kgx5x3

Rack pulls
60kgx5
80kgx3
100kgx3

asssited chins
-50x[1,2,3]x3
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Old 02-21-2010, 03:37 AM   #16
James Bland
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Tuesday 16th February

Shoulder press
30x[2,3,5,10]x3 & 30x[2,3,5]

Squat
20kgx5
30kgx5
40kgx3
60kgx2
72.5kgx5x3

Hang power cleans
40kgx3
45kgx3
50kgx3x5

Then headed over to ruby, pretty poor turn out again, played touch for around 30 minutes hoping some others would turn up but nothing happening so called it a night.
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Old 02-21-2010, 03:37 AM   #17
James Bland
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Thursday 18th February

Squat
20kgx5
30kgx5
45kgx3
60kgx2
75kgx5x3

Bench
20kgx8
30kgx5
40kgx3
60kgx2
67.5kgx5x3

Rack pulls
40kgx5
60kgx3
80kgx2
100kgx4

Really struggled to make squat depth this session, don't think I warmed up enough as I was in a bit of a rush. Noticed on the last set of rack pulls I was keeping my hips forward and torso up right moving the load from my lower back to my quads, need to keep an eye on this in the future.
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Old 02-21-2010, 03:41 AM   #18
James Bland
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Saturday 20th

Was selected for to be on the bench for the seconds, but when I got to the club the game had been cancelled due to bad weather. Headed to the gym instead.

asssited chins
-42.5x[1,2,3]

Shoulder press
30x[2,3,5,10]x3 & 30x[2,3,5,5]

Squat
20kgx5
30kgx5
40kgx3
60kgx2
77.5kgx5x3

Hang power cleans
40kgx3
45kgx3
50kgx3x5

Lateral raise

12.5kgx8x3

Hang clean form is pretty bad, it's pretty much an explosive reverse curl, need to concentrate on rotating my elbows and actually racking the bar at the top, nit just holding it like the bottom of a press.

a comment about my notation Yx[1,2,3]xZ is a ladder, 1 rep rest 10 seconds, 2 reps rest 20 second, 3 reps, rest 60 seconds between ladders.
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Old 02-21-2010, 10:49 AM   #19
James Bland
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Sunday 21st February

Treadmill intervals
2 min @ 7.0 mph, 1min @ 4.0mph repeated 10 times.

30 minutes of mobility/flexability work concentrating on calves, hamstrings, ankles and hips.

dumbbell prehab work with 3kg bells.
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Old 02-22-2010, 12:23 PM   #20
James Bland
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Monday 22nd February

Squat
20kgx5
30kgx5
45kgx3
60kgx2
80kgx5x3

Bench
20kgx8
35kgx5
40kgx3
60kgx2
70kgx5x3

Rack pulls
40kgx5
60kgx3
80kgx2
100kgx5

Better form with the rack pulls, squats felt good as well
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