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Old 04-04-2013, 11:13 AM   #201
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That is T-shirt material there. PR or ER with a bar overhead and an ambulance off to the side waiting.

Good stuff LtL.
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Old 04-04-2013, 11:28 AM   #202
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That is T-shirt material there. PR or ER with a bar overhead and an ambulance off to the side waiting.

Good stuff LtL.
I stole it from Jamie Lewis of Chaos and Pain fame. He may even still have the t-shirts for sale
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Old 04-04-2013, 11:44 AM   #203
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I stole it from Jamie Lewis of Chaos and Pain fame. He may even still have the t-shirts for sale
I actually got one of those (I like t-shirts!). He changed it to PR or (a gun symbol) because some other sports group had PR or ER and threatened to sue him I think.

Anyways, great lifting and more PRs, less of casualty wards
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Old 04-04-2013, 04:53 PM   #204
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BENCH/SQUAT

Foam roller and band stretching

Bench Press
Bar x 3 sets
60kgs x 5
80kgs x 3
100kgs x 2
115kgs x 1
127.5kgs x 1
137.5kgs x 1 Flew up, feeling confident.
145kgs x 0 Misgrooved right off the chest. Very angry.
145kgs x 1 A bit slow but comfortable. +2.5kgs from last week.
Add slingshot
145kgs x 5

Squats
Bodyweight x lots
Bar x lots
60kgs x 5
100kgs x 3
130kgs x 1
160kgs x 8, 5 (hit safeties twice!), 2 hit safeties so hard I got stuck at the bottom so I unloaded the bar, reloaded it, belted back up and then did a final set of 5. Still +5reps despite only doing 3.5 sets.

CGBP
92.5kgs x 10, 10, 10 +2.5kgs from last week, same reps

Leg Press
210kgs x 10, 20 Ran out of time so did the last 2 sets in 1

Despite a 5:45am wake up call from Mini Al, I was feeling strong coming into the session. Volatile put pay to the fatigue and I felt good to go. 137.5 was really comfortable and I thought I'd be good for 145 with no problems. I don't think I respected it enough. I rushed it, misgrooved off the chest and missed badly. I reset, got tighter, made sure to hold the bar after the unrack and pressed a solid rep. That's equal to my best press at this bodyweight so pleased with that.

I made a small adjustment on squats and angled my toes out more. This relieved a lot of the pressure that I have been feeling in my hips and made me feel a lot stronger. The safeties on the rack are non-adjustable so I need to go back to squatting in the other one with no bars to avoid smashing into them. At least I know my depth is good now though... Assistance was strong again and I really pushed myself to get the last set on leg press to 20. My conditioning is back and I now feel much stronger at the end of my sessions which is good.

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Last edited by LtL; 04-04-2013 at 05:05 PM.
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Old 04-04-2013, 04:58 PM   #205
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Great workout Al! Strong stuff all around man! So on your squats you went "too low" and hit the safety bars? Keep up the great progress Al!!!
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Old 04-04-2013, 05:04 PM   #206
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Great workout Al! Strong stuff all around man! So on your squats you went "too low" and hit the safety bars? Keep up the great progress Al!!!
Yeah the cambered bar sits a bit lower so I wasn't mega deep, just deep enough to mess me up.
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Old 04-05-2013, 01:04 AM   #207
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Nice job Al, big last set with the leg press!
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Old 04-05-2013, 03:14 AM   #208
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Thanks Alan.
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Old 04-05-2013, 05:00 AM   #209
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Woke up this morning with a very tight and painful right hip flexor. I do not recommend smashing the bar into the safeties so hard that you have to climb out from underneath
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Old 04-05-2013, 05:48 AM   #210
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Originally Posted by LtL View Post
BENCH/SQUAT
Bench Press
Bar x 3 sets 60kgs x 5 80kgs x 3 100kgs x 2 115kgs x 1 127.5kgs x 1
137.5kgs x 1 Flew up, feeling confident.
145kgs x 0 Misgrooved right off the chest. Very angry.
145kgs x 1 A bit slow but comfortable. +2.5kgs from last week.
Add slingshot
145kgs x 5

Squats
Bodyweight x lots
Bar x lots
60kgs x 5 100kgs x 3 130kgs x 1
160kgs x 8, 5 (hit safeties twice!), 2 hit safeties so hard I got stuck at the bottom so I unloaded the bar, reloaded it, belted back up and then did a final set of 5. Still +5reps despite only doing 3.5 sets.

CGBP
92.5kgs x 10, 10, 10 +2.5kgs from last week, same reps

Leg Press
210kgs x 10, 20 Ran out of time so did the last 2 sets in 1
Strong working all around Al ... good to see you finally coming back to groove ... great lifting buddy ...
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