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Old 04-14-2013, 02:51 PM   #271
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Originally Posted by Hunterace View Post
Great work Al! Sucks you felt something off again, even if it was minor! Keep working smart and hard bud!!!
Thanks Jay. I was just being cautious. It all feels better now than it did before I trained so that's always good.

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Originally Posted by big_swede View Post
Speedy recovery Al, good stuff.
Thanks Swedish. Not all of the way there yet but I'm getting there.
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Old 04-15-2013, 06:26 AM   #272
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Nice working big man ... take your own time for complete recovery ... keep up the good work brother ...
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Old 04-15-2013, 09:21 AM   #273
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Quality rehabbing work again Al
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Old 04-15-2013, 09:37 AM   #274
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Originally Posted by ravimolasaria View Post
Nice working big man ... take your own time for complete recovery ... keep up the good work brother ...
I'm getting there. I'm slowing myself down with the mantra that I should rehab once properly instead of half assing it, getting another injury and doing more.

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Quality rehabbing work again Al
Thanks Jim.
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Old 04-15-2013, 04:14 PM   #275
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Smash that triple tomorrow Al.
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Old 04-17-2013, 03:23 AM   #276
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DEADLIFTS

Foam roll
Band stretches for hams, hips, lats and shoulders

Deadlifts
60kgs x 8
100kgs x 6
140kgs x 3
160kgs x 3
Add belt
180kgs x 3
197.5kgs x 3
212.5kgs x 3 PB

Pull Ups
20, 14, 3 ultra slow and strict. More reps on first two sets.

DB rows
65kgs x 12 per side +1 rep from last week

Average band abs 50, 50

EZ Bar curls
30kgs for 2 sets of max reps. Got bored counting after 10

Did not expect much from last night. I had meetings in London today so was on a train at 7:15 and didn't eat normal amounts. I also managed to get my standard 5.5 hours sleep. All I can say is, just imagine how strong I'm going to get if I ever manage to get an uninterrupted 7 hours per night?!?!

Pulls felt really explosive but got heavy quickly. The top triple was absolute max effort as this morning I woke up to a burst blood vessel in my eye and some on my face. I concentrated more on keeping the bar in close to my thighs and I felt like I could finish the last rep with better form when it got really hard. Unfortunately my battery died so no footage Hope it looked as good as it felt.

Was feeling it in my hamstrings from the 10s on Sunday and the triples on the warm-up sets so no back offs tonight. Pull ups were stronger than last week although I will add that it was pointed out to me that form is, shall we say, not the strictest... I'm not Crossfit bad but I'm not getting my whole head over the bar either. I'm probably getting eyes and nose (maybe just eyes) above the bar but still. I'd rather do a few more reps quickly and with less strict form than go slow and super strict and do less. Hell just holding my fat ass up off the floor for that long is an exercise in itself! Rows were good and curls were boring. Decent session. Hip feels ok. Pretty tired from walking around LDN but hoping for more squat progress on Thursday.
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Old 04-17-2013, 03:37 AM   #277
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Congrats on the deads, especially considering everything. Amazing pullup sets.
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Old 04-17-2013, 03:38 AM   #278
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Fine deadlifting al, congrats on the pb tripple.
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Old 04-17-2013, 03:39 AM   #279
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Congrats on the deads, especially considering everything. Amazing pullup sets.
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Fine deadlifting al, congrats on the pb tripple.
Thanks guys. Need to get that triple up to 225-230 then I'll be motoring. It's all progress though.
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Old 04-17-2013, 03:57 AM   #280
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Strong pull ups Al, stronger deadlifts!
That's a nice triple, keep it going
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