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Old 05-12-2013, 01:12 AM   #441
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Quote:
Originally Posted by LtL View Post
BENCH PRESS
Bench press
Bar x lots x 2 60kgs x 8 80kgs x 5 100kgs x 3 115kgs x 2
127.5kgs x 1 137.5kgs x 1 145kgs x 1
Add shirt
165kgs x 2 (2board then 1board)
175kgs x 1 1board
185kgs x miss. Held around 2/3 way up but couldn't finish
185kgs x miss. Almost locked out then lost it at the top.

Tricep tri-set
12.5kgs dumbells CG floor press/Tate press/rolling extension
1 set of 12 reps each
1 set of 15 reps each

Light band triceps pushdowns
2 sets of lots
Superb benching big Al ... 145 just flew ... 175 looked comfortable. 185 is up for grabs ... Missed by just a fraction ... going great buddy ... keep up the great work ...
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Old 05-12-2013, 02:17 AM   #442
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Originally Posted by Hunterace View Post
Great work Al! Keep working hard, that 185 will be yours! Smash on!!!
Thanks Jay.

Quote:
Originally Posted by Squatter View Post
Really close on the 185 Al Which means you will rock it soon
Exactly Jim

Quote:
Originally Posted by MikeM View Post
Al, I'm not an expert as you know. One thing that strikes me though is I think you should be pushing more toward your feet than towards your face. The gear is driving you up towards your face for sure, but if you could harness that and use it more towards straight up than back towards the pins, you'd be better off.

Just my uninformed .02! No knowledge of gear. Just saying what popped in my mind as I watched the vid. I hope it helps or at least doesn't hurt!!
You're spot on. It's as Steve says: I need to focus in pushing the bench away from me. I can drift towards my face if I start to struggle.

Quote:
Originally Posted by ravimolasaria View Post
Superb benching big Al ... 145 just flew ... 175 looked comfortable. 185 is up for grabs ... Missed by just a fraction ... going great buddy ... keep up the great work ...
Thanks Ravi. Raw stuff feels easy right now. Just need to get that across into the shirt.

Off to squat soon. Working with straps up for the first time in a couple of months. Looking at hitting 240 which is around my opener.
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Old 05-12-2013, 07:42 AM   #443
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SQUATS

Foam roll
Stretching

Squats
Bar x lots
40kgs x 10
60kgs x 8
80kgs x 5
100kgs x 5
120kgs x 3
140kgs x 1
155kgs x 1
Add suit bottoms and belt
180kgs x 1
Add knee wraps
200kgs x 1
Straps up
220kgs x 1 (very high)
240kgs x 1 to depth. Gym PB

Super mini band seated leg curls
Single leg x 30, 30
Double leg x 30

Weighted sit-ups
20kgs x 20, 5 breaths then another 10

Good session today. First time with straps up in 3 months and amazing the difference they make. Raw up to 155 which is 15kgs more than last week. No pain at all which is a great sign. Still no explosive power but I feel it coming back. I washed my suit before the session and was amazed how high 220 was. Everything was so tight I thought I was definitely down there. Jumped to 240 (5kgs over meet PB) and sank it deeper. Felt a few blood vessels pop so I knew it was time to come back up. I had kept position really well on the way down so the squat was comfortable. Not super fast but no grind or slowing either. Very pleased. Opener will probably be 235 to make sure I absolutely bury it then a sizeable jump to around 245 I think.

Asisstance is dropping down now. 5 weeks out so it's about getting specific with the main lifts and then using assistance lifts to aid recovery and not beat me up any more. Couple of days off now before deadlifts.

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Old 05-12-2013, 09:43 AM   #444
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You were still warming up with 220! The 240 looked great and deep al. Congratz on the big PR and accomplishment. You just might have to adjust your goals for the meet!
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Old 05-12-2013, 09:51 AM   #445
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240 looked really good. How hard did that feel?
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Old 05-12-2013, 09:54 AM   #446
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Great work Al! Congrats on the big PR! Looked great man, keep smashing!!!
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Old 05-12-2013, 02:19 PM   #447
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Nice work Al, that 240 looked good. 235 Will be a nice opener for you.
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Old 05-12-2013, 02:28 PM   #448
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You were still warming up with 220! The 240 looked great and deep al. Congratz on the big PR and accomplishment. You just might have to adjust your goals for the meet!
Thanks Jim. Good job I filmed the 220. Watching it back pi$$ed me off enough to make sure I buried the 240

Quote:
Originally Posted by BendtheBar View Post
240 looked really good. How hard did that feel?
Thanks Steve. Relatively speaking the 240 was easy. It's like we have said before; above a certain point it all feels heavy but that's definitely the deepest I've gone with that much weight and the smoothest it moved.

Quote:
Originally Posted by Hunterace View Post
Great work Al! Congrats on the big PR! Looked great man, keep smashing!!!
Thanks Jay. Felt great to smash this today especially as it was my 3rd session in 4 days which is what I normally do in 7

Quote:
Originally Posted by markievicz View Post
Nice work Al, that 240 looked good. 235 Will be a nice opener for you.
Thanks mate. Thinking about 235 opener then jumping straight up to 250. Still undecided though...
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Old 05-12-2013, 06:37 PM   #449
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love the session Al, keep up the good work
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Old 05-13-2013, 04:42 AM   #450
ravimolasaria
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Quote:
Originally Posted by LtL View Post
SQUATS
Squats
Bar x lots 40kgs x 10 60kgs x 8 80kgs x 5 100kgs x 5 120kgs x 3 140kgs x 1 155kgs x 1

Add suit bottoms and belt
180kgs x 1
Add knee wraps
200kgs x 1
Straps up
220kgs x 1 (very high) 240kgs x 1 to depth. Gym PB

Super mini band seated leg curls
Single leg x 30, 30
Double leg x 30

Weighted sit-ups
20kgs x 20, 5 breaths then another 10
Awesome squatting big Al ... 240 looked very very smooth ... superb doing mate ... keep up the beastly work ...
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