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Old 09-12-2013, 03:21 PM   #1151
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Originally Posted by linedriver465 View Post
Do you even lift? :P
J/k. Keep it up Al!
I second this. An exercise routine with some weights might help you tone up.

Just my $.02
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Old 09-12-2013, 03:32 PM   #1152
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send me the video when you are done.
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Old 09-12-2013, 06:02 PM   #1153
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Haha thanks guys. Hard session tonight. Full write-up and video tomorrow but ended strong with 215kgs (473lbs) single off a three board which is most straight weight I've ever handled and was the best rep of the night.

Now to sleep zzzzzzZZZZZZZZZZ
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Old 09-13-2013, 04:41 AM   #1154
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Paul Key Bench Cycle Week 2

Foam roll for upper back, hips and glute
Band stretch for upper back and shoulders

Bench press
Bar x lots x 3
60kgs x 5, 5
80kgs x 5
100kgs x 3
120kgs x 3
Add 3 board
145kgs x 3
162.5kgs x 3 Cheap PB
Add shirt
180kgs x 3
195kgs x 2 Hit rack at lockout on second rep so racked it
205kgs x 2 Going for three again but bobbled the bar at lockout and leant way over to left, recovered but second rep was grinder so racked it
215kgs x 1 Best rep of the night. Had 2 or 3 more in me easily.

Incline dumbell press
32kgs x 8, 10, 10

Supersetted with

Supermini band pushdowns
3 sets to failure

Hard session last night. I have a knot in my left lat/upper back and it was making it hard to activate my lats and stabilise the heavier weights. Managed to suck it up and get it sorted for the last set. I also pulled the shirt down a bit lower for the last set and I think that helped. It may be that the shirt was not quite on right and that was causing me to lean left as well.

Positives from last night:

- The weights felt good in my hands, not bone crushingly heavy
- Even with naff set-up on earlier sets I could muscle through and lock them out
- Wrist angle seemed better which again helped me press better
- Last set was butter and left a lot in the tank

Things to work on:

- Lat activation
- Wrist angle; still doesn't feel natural yet

Overall a good session despite all of the difficulties. Video will be uploaded tonight as the wifi is not working in the office today.
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Old 09-13-2013, 04:49 AM   #1155
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Building some strength in that shirt Al. Good work!
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Old 09-13-2013, 07:51 AM   #1156
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big work done Al, 215 is no joke!

how will the bench shirt hold up with the road to 100kgs?
will you need a new one? early xmas pressie from Mrs LtL ?
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Old 09-13-2013, 08:09 AM   #1157
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Quote:
Originally Posted by big_swede View Post
Building some strength in that shirt Al. Good work!
Thanks Swedish. Working hard to get that 200 full range at my next meet.

Quote:
Originally Posted by markievicz View Post
big work done Al, 215 is no joke!

how will the bench shirt hold up with the road to 100kgs?
will you need a new one? early xmas pressie from Mrs LtL ?
Thanks buddy. According to the guys at Darkside the shirt is a little on the loose side right now so 5kgs extra bodyweight should tighten it up nicely.
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Old 09-13-2013, 09:10 AM   #1158
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Wow - stunning & exciting powerlift at 473 with some held in the reserve tank. Looks like your CNS is handling it nicely.
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Old 09-13-2013, 09:26 AM   #1159
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Wow - stunning & exciting powerlift at 473 with some held in the reserve tank. Looks like your CNS is handling it nicely.
Thanks Jim. Looking forward to going heavier next week at Darkside and getting some more coaching.
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Old 09-13-2013, 09:39 AM   #1160
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Originally Posted by LtL View Post
Thanks Jim. Looking forward to going heavier next week at Darkside and getting some more coaching.
That's our Big Al - never heavy enough!
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