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Old 04-30-2013, 05:17 PM   #371
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DEADLIFTS

Foam roll
Band stretches
Lying hip stretches

Deadlifts
60kgs x 10
100kgs x 5
140kgs x 3
Add Metal King Deadlifter, straps down
170kgs x 3
190kgs x 1
207.5kgs x 1
Add baby powder to thighs
217.5kgs x 1, 1
Suit and belt off
160kgs x 3, 3, 3

Barbell rows
80kgs x 10
90kgs x 10, 10

Pull ups with neutral grip
BW x 8, 10, 8

So plan for tonight was to up the weight just 2.5kgs and do a single after 2 weeks of PB triples at 212.5 and 215. Didn't feel good this afternoon; dodgy stomach and acid indigestion so deload seemed good. On the way to the gym though I got to wondering if I could pull any better in my suit now so I threw it on. I kept the straps down and it took until 217 to get the legs all of the way up but once I did, I got really good pop even without the straps. Did 217 twice and with baby powder and the legs all of the way up it didn't catch too badly on the seam which has been a problem in the past. Because the suit makes it hard to get down to the bar, I have to be a bit more deliberate and I think that actually helped me to keep the bar in closer past my knees. As always I'm keen to hear feedback though

Stomach was still bothering me so didn't push assistance too hard but got some decent work in. I did skip abs but I'll make that up later in the week. I'll try the suit with straps up next week and make a decision on how to pull at the meet. I may still go raw but if I can gear whore a few more KGs, then I will

www.youtube.com/watch?v=Br-A7kZZgf4
Great work Al! Top set looked easy! Way to smash it!!!!!!
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Old 05-01-2013, 03:46 AM   #372
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Good work Al,
If anything I thought the second pull at 217.5kg looked better than the firstů
both looked easy enough for you.

The BB rows are also strong work.
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Old 05-01-2013, 03:48 AM   #373
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Great work Al! Top set looked easy! Way to smash it!!!!!!
Thanks Jay.

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Good work Al,
If anything I thought the second pull at 217.5kg looked better than the firstů
both looked easy enough for you.

The BB rows are also strong work.
Yeah I managed to get the bar in closer to me on the second pull which made for a smoother ride.

Stomach is still ropey today but hoping I can shake it off to train tomorrow.
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Old 05-01-2013, 06:58 AM   #374
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Strong pulls.
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Old 05-01-2013, 06:59 AM   #375
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Strong pulls.
Thanks buddy.
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Old 05-01-2013, 09:37 AM   #376
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Lockouts are getting better. Do you think about moving your head back at all during the last 6 inches of the pull? If not give it a try. If you practice this with no weight you will notice your hips natually pop forward.
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Old 05-01-2013, 09:43 AM   #377
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Lockouts are getting better. Do you think about moving your head back at all during the last 6 inches of the pull? If not give it a try. If you practice this with no weight you will notice your hips natually pop forward.
Thanks man. Key thing right now is to get that damned bar in close to my thighs so I don't have to rock back to pull it in. I will try to lead back with my head next time, thanks.
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Old 05-01-2013, 11:13 AM   #378
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2nd pull was butter Al!
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Old 05-01-2013, 11:26 AM   #379
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2nd pull was butter Al!
Thanks buddy. Now to do that with straps up and 30kgs extra on the bar
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Old 05-01-2013, 01:39 PM   #380
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Strong work Al!
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