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Old 12-02-2013, 01:40 AM   #1611
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Originally Posted by LtL View Post
Bench Press
Bar x lots 60kgs x 8 80kgs x 8 100kgs x 8 110kgs x 8 120kgs x 8
Add slingshot
140kgs x 8

Incline dumbell 30kgs x 12, 12, 9
Incline EZ bar extensions 20kgs chain per side x 10, 7, 5
Dips
Super mini x 2
BW x 5
Gave up

Super mini band pushdowns 100 reps
Sorry to hear about your loss big Al .. Bench looking extremely good right now ... keep up the great work buddy ...
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Old 12-02-2013, 02:14 AM   #1612
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Sorry for the loss Al

Great bench work, 800kgs will fall come March. Get after it
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Old 12-02-2013, 02:14 AM   #1613
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Thanks guys. I am a different kind of sore this morning!
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Old 12-03-2013, 06:14 PM   #1614
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Week 1 - Squat and Deadlift

Foam roll and band stretch

Squats
Bar x lots
60kgs x 8
100kgs x 5
Belt on
140kgs x 1
160kgs x 1
Add briefs
180kgs x 1
200kgs x 1
Add wraps
220kgs x 1
230kgs (506lbs) x 1

5" block pull
140kgs x 2
170kgs x 2
190kgs x 2
200kgs x 2
207.5kgs x 2
212.5kgs x 2

Raw pause squats
100kgs x 5
Almost died pausing those so dropped to
80kgs for 4 sets of 5

Really enjoyed being back in gear. This is the first session programmed by JByrd and he punished me. Managed to get all of this done within 100 minutes so moved reasonably fast. Squat wasn't too deep but felt good. The raw deep work helped me open knees on the way down. Felt strong and fast and more in the tank.

Block pulls went well considering I haven't pulled conventional for 5 months. Technique could be better but even this is an improvement on what I have done before I think.

Pause squats were humbling. JB said to do them light. 100kgs wasn't light enough!!! Just horrible.

Great session overall and excited to start this prep.

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Last edited by BendtheBar; 12-04-2013 at 04:11 PM.
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Old 12-03-2013, 09:02 PM   #1615
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Pleasant surprise too see you lifting conventional for sure! I hear ya on the paused fivers, as I did them a few sessions ago, but liked them alot.

squat depth looked just right to me. Well done on a brutal session!
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Old 12-04-2013, 01:30 AM   #1616
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Quote:
Originally Posted by LtL View Post
Week 1 - Squat and Deadlift
Squats
Bar x lots 60kgs x 8 100kgs x 5
Belt on
140kgs x 1 160kgs x 1
Add briefs
180kgs x 1 200kgs x 1
Add wraps
220kgs x 1 230kgs (506lbs) x 1

5" block pull
140kgs x 2 170kgs x 2 190kgs x 2 200kgs x 2 207.5kgs x 2 212.5kgs x 2

Raw pause squats
100kgs x 5
Almost died pausing those so dropped to
80kgs for 4 sets of 5
Strong as hell ... Super strong squatting and pulls big Al ... 800 in March for sure ...
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Old 12-04-2013, 01:35 AM   #1617
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Looking at that session out would appear that either JB doesn't like you, or he is gonna help you get monster strong

Good start Al
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Old 12-04-2013, 09:11 AM   #1618
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Pleasant surprise too see you lifting conventional for sure! I hear ya on the paused fivers, as I did them a few sessions ago, but liked them alot.

squat depth looked just right to me. Well done on a brutal session!
Really? I thought it was high but pleased with how it went.

Quote:
Originally Posted by ravimolasaria View Post
Strong as hell ... Super strong squatting and pulls big Al ... 800 in March for sure ...
More in the tank there. I reckon I could do close to 250 in briefs.

Quote:
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Looking at that session out would appear that either JB doesn't like you, or he is gonna help you get monster strong

Good start Al
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Old 12-04-2013, 09:18 AM   #1619
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Great work Al! Strong session, liked how you really popped those hips for deads!
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Old 12-04-2013, 10:37 AM   #1620
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Thanks. I need to do a better job at staying tight as I initiate the pull but I was pretty pleased with the effort overall.
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