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Old 08-22-2013, 04:58 PM   #1041
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Originally Posted by Squatter View Post
Love your strategically placed sled pulls to keep you honest on the squats!

Excellence in training as per usual Big Al leg pressing must of felt cardio-ish
Yeah the leg press was horrible but it seems to work.

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Originally Posted by markievicz View Post
Sounds like Sunday will be fun with the mono, is that a new gym you will train at our just a one off?
Nice sled work too
I'm trying to get over there once a month. They are a great crew and I'm learning a lot from them.

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Originally Posted by BendtheBar View Post
Smash those squats on Sunday.
On it. Shirted bench first tomorrow night.
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Old 08-23-2013, 09:29 AM   #1042
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SQUATS

Light stretch

Cambered bar squats off 16" box
Bar x 10
40kgs sled pull
Add 40kgs chains
Bar x 5
60kgs sled pull
60kgs x 3
80kgs sled pull
90kgs x 3
80kgs sled pull
115kgs x 2, 2, 2 (45seconds rest)
80kgs sled pull
115kgs x 2, 2, 2

RDLs
60kgs x 8
80kgs x 8
100kgs x 8
120kgs x 8

Leg Press
225kgs x 20
275kgs x 35 rest paused

Decent session tonight. Squatting heavy on Sunday with Darkside so left the gear off and did some speed work. The reps were still hard with the short rest. Also used a wider stance and really hit the hips hard. Overall speed was good. Did sled pulls inbetween to improve conditioning and to make sure I kept the weights lower on squats. Need to bring RDLs back but form was a lot better than when I did them last year and was only 20kgs down on all time PB so that will do. Finished with leg press. Was going to do three sets on leg press but repped out the second set instead. Overall a decent deload session and plenty in the tank for Friday's shirt work and Sunday's squats.
Great workouts Al! Know I missed a few ! Strong progress and glad you're sort of "deloading" although it doesn't look like that ! Smash on bud!!!
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Old 08-23-2013, 09:34 AM   #1043
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Great workouts Al! Know I missed a few ! Strong progress and glad you're sort of "deloading" although it doesn't look like that ! Smash on bud!!!
Only deloading the squat. Going heavy again on bench tonight. Shirted 3 board work for triples. Hoping to hit 220kgs again
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Old 08-23-2013, 04:49 PM   #1044
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BENCH PRESS

Bar x lots x 2
60kgs x 5, 5
80kgs x 5
100kgs x 3
120kgs x 3
Add 3 board
140kgs x 3
160kgs x 3
Add shirt
180kgs x 3
195kgs x 3
210kgs x Fail to unrack and stay tight with only one spotter. Abort.

Incline bench against doubled super mini
20kgs x 15
24kgs x 10, 10, 10

Face pulls and triceps pushdowns superset
2 sets of 25 on each

Not a bad session but severely short handed in the gym tonight with only Hazzard there working/spotting. We did ok until 210 at which point the awkward bench set-up and extra weight killed it. I untucked my shoulders trying to help out of the rack, lost my arch and couldn't recover. No point in risking injury to either of us so just took shirt off and moved on. Incline press against bands was hard to lockout and stabilise: a Paul Key favourite and a great exercise. Pumped up with some isolations after to finish.

I am feeling pretty beaten up right now. I am off work next week and we are hoping to get a last minute holiday somewhere so after Sunday's (hopefully very) heavy squats, I will deload next week and then start a raw block for 3-4 weeks.
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Old 08-23-2013, 05:04 PM   #1045
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Nice work, LtL, even with the forced cut short session.
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Old 08-23-2013, 05:05 PM   #1046
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Nice work, LtL, even with the forced cut short session.
Thanks Babs.
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Old 08-23-2013, 06:00 PM   #1047
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That weight is huge. Badass al.
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Old 08-24-2013, 01:34 AM   #1048
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That weight is huge. Badass al.
Thanks buddy. With more spotters there was more in the tank for sure but safety first.
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Old 08-24-2013, 10:16 AM   #1049
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210kgs x Fail to unrack and stay tight with only one spotter. Abort.

.
I know that must be frustrating.
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Old 08-24-2013, 01:01 PM   #1050
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I know that must be frustrating.
Yeah it was but Reading festival is on this weekend and my usual crew is there. Excited for my Windsor session tomorrow. 1.5hours travel by train to get there. Worth it.
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