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Old 07-01-2013, 08:52 AM   #761
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Strong work going on Al! Very good pulls and nice to see that sumo is finally coming around to you.

Are you think of switching your comp pull to sumo?
Thanks buddy. If I can really nail the technique I think I will be better off in the long run with sumo but that's a big "if" right now I'm getting there but still need a flatter back at the start and that'll give a better lockout.
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Old 07-01-2013, 04:15 PM   #762
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Deadlifts looked smooth Al. Keep it rolling.
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Old 07-01-2013, 04:16 PM   #763
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Deadlifts looked smooth Al. Keep it rolling.
Thanks man.
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Old 07-01-2013, 04:49 PM   #764
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I see no fat anyone here. Great work.
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Old 07-01-2013, 04:59 PM   #765
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I see no fat anyone here. Great work.
Thanks man.
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Old 07-01-2013, 05:42 PM   #766
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get some Al
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Old 07-02-2013, 01:17 AM   #767
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Looks like the technique on sumo is coming along very nicely Al, smart work as usual
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Old 07-02-2013, 02:27 AM   #768
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DEADLIFTS
Sumo deadlifts
Double overhand
70kgs x 10, 10 120kgs x 5, 3
Switch to hook grip
150kgs x 1
Add suit bottoms and belt
150kgs x 1 170kgs x 1 182.5kgs x 1, 1
Suit off. Still belt and hook.
Triple of 150/160/170
Straps on
130kgs x 8, 5

Barbell rows
80kgs x 10 100kgs x 10 120kgs x 8

Farmers walk
Distance there and back is 20m
60kgs per hand for 2 trips
80kgs per hand for 1 trip
90kgs per hand there. Stripped it and walked back with. 60kgs

Strong DLs and Rows big Al ... keep up the great work buddy ... And yes congrats on winning that office lottery ... many more to come ...
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Old 07-02-2013, 05:23 AM   #769
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Nice vid. Loved the farmer walks. Lookin swole. In the beginning of the vid the guy in the back needs to squat deeper. Sorry lol.
On the sumos, I feel like you're setting up like its a conventional. Open those knees and hips wide and drop your nuts on the bar. Use the uncomfortable stretch to start the lift instead of the raw power you use. You can tell me to piss off but I think it will help you lift more.
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Old 07-03-2013, 04:55 PM   #770
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Thanks guys.

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Originally Posted by fenrisulfr View Post
Nice vid. Loved the farmer walks. Lookin swole. In the beginning of the vid the guy in the back needs to squat deeper. Sorry lol.
On the sumos, I feel like you're setting up like its a conventional. Open those knees and hips wide and drop your nuts on the bar. Use the uncomfortable stretch to start the lift instead of the raw power you use. You can tell me to piss off but I think it will help you lift more.
I agree. I'm working on it but I don't have the flexibility yet. That is my ideal form. Not sure I'll ever get there but I'll keep trying.


SQUATS

Stretch to warm hips. Felt like someone had poured gravel in there today.

Squats
Bar x lots x 2
60kgs x 8
100kgs x 5
130kgs x 3
147.5kgs x 1
Add new briefs and new lever belt
165kgs x 1 A mile high
190kgs x 2 Still a mile high
205kgs x 1 Deeper
Add wraps
215kgs x 1 6" high
225kgs x 1 4" high but smooth

Leg press
200kgs x 10
250kgs x 10, 10, 10

Light band leg curls
40, 40, 30

Cable abs
9plates x 25, 25
9plates x 10 in front and 7plates x 10 per side

Decent session tonight. Rack is still broken at the gym so had to be lifted out of the rack again. Otherwise I would have gone to maybe 235 and got close to depth. All of the reps moved well and I was pleased with my form first time out. Hip was crunchy but held up ok. Need to keep stretching and it will get there. Back is close to 100% now. Will work in briefs again next week and hopefully get a lift in. Back in tomorrow night for some bench. I have video which I will post later but all it shows is a tubby guy half squatting
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