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Old 04-21-2013, 09:48 AM   #311
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Originally Posted by LtL View Post
SQUAT AND BENCH

Did a lot of mobility work at home this morning including stretching, rolling and hip rehab so warm-up at the gym was a light foam roll and stretch

Squats
BW x 20
Bar x 10 Hip felt good
50kgs x 8 Still feeling good
70kgs x 8 Hip felt tight so added reverse doubled mini bands from the top of the rack taking around 40kgs in the hole
100kgs x 5
120kgs x 5
135kgs x 5
150kgs x5
165kgs x 5

Bench using log bar (similar to a football bar but only one set of handles)
Bar x 20
60kgs x 8
75kgs x 8
90kgs x 8
105kgs x 8
115kgs x 6

Leg Press (first time since injury)
125kgs x 15
175kgs x 15
225kgs x 15
250kgs x 15

Seated Dumbell OHP
26kgs x 16, 11, 8 (+8reps from 2 weeks ago when I did it)

Strong session today. Hip felt better raw and I could have pushed it a bit heavier but I'm squatting slow into the hole and almost pausing at the bottom and that could easily aggravate the injury. The reverse bands meant that I could squat at full speed and with proper form instead of feeling my way through the bottom part of the lift. The sets still weren't quite as explosive as I'd like but it's coming back. The 165 was comfortable, no grinding or anything but I could feel the hip so I stopped. It wasn't hurting or tearing, just letting me know it was there I'll probably do a similar session to this on Thursday and then suit up next Sunday and get back up over 200kgs again.

I'm still very mindful of working my triceps hard so used the log bar for bench reps today. First time ever using it and it is HARD. The shape of it makes it hard to control and the neutral grip really fries the triceps.

I worked up carefully on the leg press. Reps were a bit shallow but as long as I kept them there, it doesn't hurt my adductor. To be fair I'm not one of those guys you see with their knees on their chest when leg pressing anyways so this is probably not that different to what I normally do.

With the rotations I've made to rehab the injury I haven't done the OHP for a while and progress was awesome. That extra shoulder strength will definitely help my carryover in the shirt.

Great atmosphere in the gym again today. I trained alone but at the same time as two strongman guys and we helped and encouraged each other through the session. This definitely helps. .


7 weeks out today and finally starting to feel strong again. Hip is coming back nicely and bench and dead are moving on up. Hoping to keep riding this wave.
Great work Al! Strong stuff and hip feeling ok= win!!!
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Old 04-21-2013, 11:40 AM   #312
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Thanks guys. Hip feels ok so excited for the meet. Got to keep up with the rehab though.
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Old 04-21-2013, 01:27 PM   #313
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Great stuff man! You will smash the meet!
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Old 04-21-2013, 02:08 PM   #314
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Great stuff man! You will smash the meet!
Thanks buddy. I feel like I left a lot on the platform in November. Time to make amends.
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Old 04-23-2013, 04:56 PM   #315
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DEADLIFTS

Hip mobility and stretching

Deadlifts
60kgs x 10
100kgs x 5
140kgs x 3
170kgs x 2 No belt, no chalk, mixed grip
Add belt and chalk
185kgs x 2
200kgs x 2
215kgs x 3 PB and smoother than last week's 212.5 triple
180kgs x 3, 3, 3

Pull Ups
Trying to get a bigger ROM on these and get further over the bar
10 7, 7, 6
Not sure I managed a "proper" pull up. I heard someone muttering something about Crossfit...

DB Rows
Instead of banding plates to the 60kgs bell I tried to use one of the spinlock handles that the gym has. I loaded it to 70kgs, did 5 or so reps and then all of the plates fell off one side. Worse than that they all fell off because the bar was severely bent. Oops. Good job this was the gym owners idea!

Low cable rows
85kgs x 10, 10 with hold on last rep

Ab wheel
10 kneeling +1 failed attempt at a standing rep, 15 kneeling

Very pleased with tonight's pulls. Dropped the volume on warm-ups to doubles and have been getting decent sleep. Both combined led to a really strong triple and back-to-back PBs. As you can see in the video, I was quite excited to get the last rep

Assistance was OK. Back off sets went well and pull ups were a better ROM. DB rows were a disaster. After destroying the DB handle I also tried to band more plates onto the largest DB in the gym and that fell apart as well. Need to think about alternatives for next week.


Back in on Thursday and will be shirting up for the first time in 2 months. I'm excited and at the same time prepared for the possibility that it could be horrendous. Fingers crossed for the former. After that I'll be testing the hip with some more raw reps on squats. Now it's time for bed.
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Old 04-23-2013, 05:00 PM   #316
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Great workout Al! Congrats on the big pull PR! As far as pull ups go, if your feeling your back and lats scream, F rom! I don't go all the way down, many say it's 3/4 reps, but I don't care cause it builds my back better than going all the way down and fully extended! Keep up the intensity and hard work bud!!!
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Old 04-23-2013, 10:41 PM   #317
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Way to get angry Al - don't think i have ever seen it that badass. Pulls looked good and speedy to me and it's really nice to hear you start saying positive things about your progression in form with them.

Really that was one of my favorite vids from you.
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Old 04-24-2013, 01:09 AM   #318
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Excellent Al, back to back PRs, yes please!
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Old 04-24-2013, 02:06 AM   #319
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Quote:
Originally Posted by LtL View Post
DEADLIFTS
Deadlifts
60kgs x 10 100kgs x 5 140kgs x 3 170kgs x 2 No belt, no chalk, mixed grip
Add belt and chalk
185kgs x 2 200kgs x 2 215kgs x 3 PB and smoother than last week's 212.5 triple
180kgs x 3, 3, 3

Pull Ups
Trying to get a bigger ROM on these and get further over the bar
10 7, 7, 6

DB Rows
Instead of banding plates to the 60kgs bell I tried to use one of the spinlock handles that the gym has. I loaded it to 70kgs, did 5 or so reps and then all of the plates fell off one side. Worse than that they all fell off because the bar was severely bent. Oops. Good job this was the gym owners idea!

Low cable rows
85kgs x 10, 10 with hold on last rep

Ab wheel
10 kneeling +1 failed attempt at a standing rep, 15 kneeling
Superb lifting big Al ... loves the intensity at which you pulled 215 ... great session overall ...

Loves the expression of the guy standing behind you @215 ... He looked amazed ...
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Old 04-24-2013, 02:48 AM   #320
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Originally Posted by Hunterace View Post
Great workout Al! Congrats on the big pull PR! As far as pull ups go, if your feeling your back and lats scream, F rom! I don't go all the way down, many say it's 3/4 reps, but I don't care cause it builds my back better than going all the way down and fully extended! Keep up the intensity and hard work bud!!!
Thanks Jay. I was only going to pull it for a single... I'm inclined to agree with you although when I got my whole head over the bar, they did hurt more...

Quote:
Originally Posted by Squatter View Post
Way to get angry Al - don't think i have ever seen it that badass. Pulls looked good and speedy to me and it's really nice to hear you start saying positive things about your progression in form with them.

Really that was one of my favorite vids from you.
Thanks Jim. I think what happened was just me letting out my hatred for deadlifts

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Originally Posted by markievicz View Post
Excellent Al, back to back PRs, yes please!
Indeed. 1RM calculator puts me around 237.5kgs now so I am hopefully on course for a PB at the meet.

Quote:
Originally Posted by ravimolasaria View Post
Superb lifting big Al ... loves the intensity at which you pulled 215 ... great session overall ...

Loves the expression of the guy standing behind you @215 ... He looked amazed ...
Thanks Ravi. If I don't get intense, I simply can't deadlift. Squats and bench take a lot more control but with deadlifts I just get really angry, grip and rip.

Yeah Little Carl was a little bemused wasn't he
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