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Old 03-04-2013, 10:39 AM   #31
bruteforce
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Nice work Al. Subbed for epic strength increases.
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Old 03-04-2013, 10:50 AM   #32
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Thanks Brute. I need to catch your deadlift.
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Old 03-06-2013, 05:54 AM   #33
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Mini played up all day yesterday so instead of deadlifting I went home to rescue Mrs Al's sanity. In the gym tonight and ready to kill it. Planning on the following:

Deadlifts up to a max single or double
Back off sets, 2 triples at 80% of the above
Rack pulls just below knee up to a max set of 10
Pull ups, 3 sets of max reps
DB rows, 2 sets of 20
Abs

I can't wait!
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Old 03-06-2013, 09:15 AM   #34
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Looks like a solid plan Al,

Rip it up!
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Old 03-06-2013, 09:25 AM   #35
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For your abs user the Roman chair upstairs, hold onto a band with your arms outstretched, get someone to hold it to the side whilst keeping it tense and do crutches.
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Old 03-06-2013, 03:52 PM   #36
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Crush it Al!
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Old 03-06-2013, 04:49 PM   #37
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Time to kill it!
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Old 03-06-2013, 05:02 PM   #38
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Thanks guys. First decent deadlift session in a while tonight

Foam roll and stretch

Deadlifts
60kgs x 5
100kgs x 5
140kgs x 3
170kgs x 1
190kgs x 1
200kgs x 1
207.5kgs x 3
180kgs x 3
180kgs x 5 touch and go

Block pulls from just below knee
140kgs x 10
160kgs x 10
180kgs x 10

Pull ups
Neutral x 12
Wide grip x 8, 7.5

DB Rows
52kgs x 20, 20

Cable crunches for 3 sets of lots

I rolled the bar into me to initiate the pull again this week and it really helped to get my weight behind the bar and pull back. Sad fact for the night: that's the most weight I've ever repped on deadlifts. EVER! The touch and go set was interesting: way easier than resetting. Thinking about doing heavier back offs with that style instead or maybe 1 heavier touch and go back off and then 1 or 2 with a reset. Something to think about.

Assistance was pulling and volume. First time doing pull ups in a while. No fun at all but I'll get those numbers up as well as every thing else. I really attacked the DB rows this week. Just managed the two sets. Next dumbell weight in the gym is 60kgs so I'm planning on working up to 60 total reps before moving to bigger dumbells.

Overall I'm pretty pleased with tonight. I have some video which I'll post later. Back in tomorrow for bench and squats.
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Old 03-06-2013, 05:12 PM   #39
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Yes sir!!!
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Old 03-06-2013, 05:26 PM   #40
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Quote:
Originally Posted by EliteDreams View Post
Yes sir!!!
Thanks big man.

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