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Old 06-19-2013, 03:46 AM   #671
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Originally Posted by LtL View Post
Squats
Cambered bar squats
Bar x lots 60kgs x 5
Add average bands
60kgs x 3 100kgs x 3
Add suit bottoms and belt
120kgs x 3 140kgs x 3
Add wraps
160kgs x 3 180kgs x 3

Leg Press
185kgs x 10 235kgs x 10, 10, 10

Sled drags
40kgs x backwards 20m and forwards 20m
60kgs for the same
Strong working big Al ... keep smashing the wts. buddy ...
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Old 06-19-2013, 03:50 AM   #672
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Thanks Ravi. Need to up my volume but I'm getting there.
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Old 06-19-2013, 05:18 AM   #673
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I hope so. Weightclasses are the standard ones so I'd compete at 90kgs but with a 24hr weigh-in so I can definitely get back up to around 95-96kgs with an official 90kgs lifting weight. Over double BW should be a given.
24hr weigh-in , that shouldnt be a problem for you then....
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Old 06-19-2013, 05:20 AM   #674
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Exactly. I will follow my normal protocol but with no carbs and that should see me under 90kgs by the Saturday.
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Old 06-19-2013, 08:19 AM   #675
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Thanks Swedish.

Squats

Cambered bar squats
Bar x lots
60kgs x 5
Add average bands
60kgs x 3
100kgs x 3
Add suit bottoms and belt
120kgs x 3
140kgs x 3
Add wraps
160kgs x 3
180kgs x 3

Leg Press
185kgs x 10
235kgs x 10, 10, 10

Sled drags
40kgs x backwards 20m and forwards 20m
60kgs for the same

Decent session tonight. Still not feeling 100% after the meet but getting close. 180 triple was comfortable and could have gone higher but hamstring felt a little off afterwards so didn't push it. Back to leg press and reps were hard but felt good to do this and sled drags to get the blood flowing. Adductor is still bothering me a little but didn't feel too bad on raw reps. Put gear on early to be safe. Still haven't been told if I'm doing this meet at the end of July but I am training as if I am. The federation is multi ply so I have briefs on order from Ken Anderson which will hopefully arrive next week along with a 10mm lever belt. Fingers crossed I have enough time to break them and get used to using them under my suit.

Thursday will be raw bench and some slingshot overload. Here's tonight's video:

Squats against bands - YouTube
Great work Al! Beating up them legs!!!
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Old 06-19-2013, 09:52 AM   #676
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Good stuff Al! I need to start adding the bands into my training some more.
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Old 06-19-2013, 08:20 PM   #677
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Nice work Al. Good luck on getting into the meet. I'm sure you deserve to be there and hope you get it. I hear you on the volume too. Seems like volume is where it's at these days.

You could do a Vlog on your sled training if you like. I am incorporating that in haphazardly and would be interested in your thoughts about when where and how you work in sled or any other fullbody/strongman conditioning into your powerlifting.

Cheers.
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Old 06-20-2013, 03:29 AM   #678
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Nice work Al. Good luck on getting into the meet. I'm sure you deserve to be there and hope you get it. I hear you on the volume too. Seems like volume is where it's at these days.

You could do a Vlog on your sled training if you like. I am incorporating that in haphazardly and would be interested in your thoughts about when where and how you work in sled or any other fullbody/strongman conditioning into your powerlifting.

Cheers.
Thanks Mike. I don't have the time or the inclination to do stupid Eastern European style volume. I just need to get my work capacity back up a bit after the meet.

I love the sled and when we move house and I get my own home gym, I plan on using one on a more regular basis, ideally daily! I will try to do a VLog and blog post with my thoughts on it later this week.
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Old 06-20-2013, 06:26 AM   #679
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Doing the work you do in the gym, while loosing weight is very impressing Al. Respect!
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Old 06-20-2013, 06:27 AM   #680
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Doing the work you do in the gym, while loosing weight is very impressing Al. Respect!
That's the great thing: I haven't lost weight. I've maintained around 95-96kgs
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