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Old 01-02-2014, 11:50 AM   #1701
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Happy new year Al! Smash the weights!
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Old 01-03-2014, 06:35 PM   #1702
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Week 5 - Squat/DL

Foam roll and band stretches for hips

100kgs x 3, 3, 3
Add belt
140kgs x 2
Add backwards 44 Super Centurion
160kgs x 2
172.5kgs x 2
185kgs x 2
197.5kgs x 2
210kgs (462lbs) x 2

Cambered bar squats
100kgs x 3
120kgs x 3
140kgs x 3
155kgs (341lbs) x 3

Single Leg Dumbell GMs
3 x 8 @ 15kgs

Really pleased with tonight. First time pulling from the floor in gear in 6 months and I felt really strong. Form was on point and although 210 was a pretty comfortable weight, that's a PB for sumo I think. Still have a few balance issues at the top as you can see my knees wobble a bit but if I engage my glutes better, that should prevent that.

Raw squats were explosive even with my equipped width stance and even the dumbell GMs are improving. Did the first set on each leg without falling over once

JB has me feeling effing great right now. If you want coaching, he is your man!

Video to follow tomorrow morning.
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Old 01-04-2014, 02:21 AM   #1703
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Great work Al! Congrats on the PR, I think ! Keep it going bud!
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Old 01-04-2014, 02:26 AM   #1704
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Quote:
Originally Posted by LtL View Post
Week 5 - Squat/DL
Foam roll and band stretches for hips

100kgs x 3, 3, 3
Add belt 140kgs x 2
Add backwards 44 Super Centurion
160kgs x 2 172.5kgs x 2 185kgs x 2 197.5kgs x 2 210kgs (462lbs) x 2

Cambered bar squats
100kgs x 3 120kgs x 3 140kgs x 3 155kgs (341lbs) x 3

Single Leg Dumbell GMs
3 x 8 @ 15kgs
Strong working big Al ... pure awesomeness here ... keep up the great work buddy ...
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Old 01-04-2014, 03:13 AM   #1705
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Thanks guys.

www.youtube.com/watch?v=U96Axv72cjo
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Old 01-04-2014, 05:05 AM   #1706
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Strong work buddy.
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Old 01-04-2014, 03:40 PM   #1707
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Pulls just keep looking better and better.
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Old 01-04-2014, 04:03 PM   #1708
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Thanks guys. The coaching from Clint Smith a few months back and JB's programming has my pull feeling great.

Back in tomorrow for some light assistance work. Just working bodybuilding reps and blood flow to recover for a big squat next week.
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Old 01-05-2014, 03:46 PM   #1709
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Week 5 - Filler

Foam roll
Band stretches for upper body
Mini band shoulder warm-ups to loosen up

Barbell rows
60kgs x 8, 8, 8
90kgs x 8
100kgs x 8
110kgs x 8
120kgs x 8

Explosive pull-ups
12 singles alternating from wide grip to underhand narrow

Incline EZ Skull Crushers
20kgs chain per side x 15, 20, 25, 30

Supersetted with hammer curls
Each set was 10 reps both arms together and then 10 reps per arm cross body
Started with 8s then did 10s and last 2 sets were 12.5kgs

Standing average band abs
4 sets of 20 with some side reps in there

Working on weak points and recovery today. Just getting ready for a big squat on Wednesday. Oh and who doesn't want bigger arms
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Old 01-06-2014, 12:15 AM   #1710
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Quote:
Originally Posted by LtL View Post
Week 5 - Filler
Barbell rows
60kgs x 8, 8, 8 90kgs x 8 100kgs x 8 110kgs x 8 120kgs x 8

Explosive pull-ups
12 singles alternating from wide grip to underhand narrow

Incline EZ Skull Crushers
20kgs chain per side x 15, 20, 25, 30

Supersetted with hammer curls
Each set was 10 reps both arms together and then 10 reps per arm cross body
Started with 8s then did 10s and last 2 sets were 12.5kgs

Standing average band abs
4 sets of 20 with some side reps in there
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