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Old 06-24-2013, 01:58 PM   #711
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Originally Posted by JTurner View Post
Strong pulls and upper back work. Hook looked solid.
Thanks buddy. Physio just loosened up my back and adductor/hip flexor as well so I'm good to go
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Old 06-24-2013, 02:27 PM   #712
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Pulling like a machine Al. Will lead to bigger numbers for certain.
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Old 06-24-2013, 03:57 PM   #713
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Pulling like a machine Al. Will lead to bigger numbers for certain.
Thank you sir.
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Old 06-24-2013, 06:07 PM   #714
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Looks like I've missed some strong sessions. Keep on smashing Al!
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Old 06-24-2013, 09:12 PM   #715
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Originally Posted by LtL View Post
Thanks guys.

Deathlifts

Quick foam roll, band stretch for lats and deep heat applied to lower back and adductor (carefully!!!)

Sumo pulls
Double overhand grip
60kgs x 8, 8
100kgs x 3, 2
130kgs x 1
Add belt and switch to hook grip
150kgs x 1
160kgs x 1
170kgs x 1
Add Metal King Deadlifter with straps down
170kgs x 1
180kgs x 1, 1 Got a bit forward so redid it and got it cleaner
Drop to 160kgs and do triples but adding 10kgs per rep (watch video below
1 triple with hook grip
1 triple with straps

Raw sumo deficit pulls standing on 20kgs plates
120kgs x 5, 5, 3 Back was rounding in the middle. Not sure I'm flexible enough to do these yet.

Barbell rows
100kgs x 8, 10 (breathed better on second set)
120kgs x 10

Shrugs
180kgs x 10
220kgs x 8
250kgs x 5

Tried to drop down to 180kgs and do a hook hold after last set of shrugs but thumbs and upper back were toast and the bar didn't even move.

Great session today. Not often you'll hear me saying that on deadlift day Really pleased with how my hook grip held up; 180kgs is 20kgs more than I've ever hooked before. Also pleased with improved starting position for sumo: knees are out further and you can see my weight is right on the outside of my feet. Back was flat(ish) for the floor work but fatigued through the session and I struggled to get into position for the deficit pulls. Still a definite improvement from Christmas time. Really enjoyed the triples working up in weight. Stole the idea from Mark Bell who stole it from Konstantin Konstantinovs who knows a thing or three about big deadlifts. My plan is to continue with sumo work for technique and rows and shrugs to strengthen my upper back and feel some heavier weights. Good times. Physio tomorrow night and hoping to get my back realigned. I can feel something impinged but no pain or real discomfort. Still keen to get it sorted so I can be stronger and stay healthy. Also going to have her look at my adductor and see if I can't fix that as well. Here's the video (warning: shirtless powerlifter content):

http://youtube/TXi4ShYeNdQ
Great work Al! Great to hear you saying positive things about your deads! Smash on!!!
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Old 06-24-2013, 10:44 PM   #716
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Great session today. Not often you'll hear me saying that on deadlift day Really pleased with how my hook grip held up;
Excellent. Small steps forward.
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Old 06-25-2013, 03:10 AM   #717
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Originally Posted by Randoja View Post
Looks like I've missed some strong sessions. Keep on smashing Al!
Thanks mate.

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Originally Posted by Hunterace View Post
Great work Al! Great to hear you saying positive things about your deads! Smash on!!!
Thanks Jay.

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Originally Posted by BendtheBar View Post
Excellent. Small steps forward.
Indeed Steve. With no meet on the horizon for now, I plan on progressing my deadlift very slowly and really trying to work on form. We'll see how that goes...

No training tonight. Want to leave a day or so after physio for everything to calm down. Lower back is bruised but everything through there and my hip is moving a lot more freely. Going to try some raw squats tomorrow night unless my new briefs arrive beforehand in which case I'll definitely be gear whoring IF I can squeeze my fat a$$ into them

So plan for this week:

Weds - Squat raw against bands (or in briefs if they arrive), leg press, sled work and leg curls
Thurs - Bench raw up to a 137.5kgs triple then slingshot overload, incline dumbell and tricep extensions
Sun - Deadlift sumo in suit bottoms up to 182.5 then back off triples, then lighter raw rep work, barbell rows and shrugs

Also going to throw a couple of work sessions in there. Today I will just do arms and shoulders (seated) and then if I can make it early enough I will train on Friday morning and do upper back, abs and more curls
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Old 06-25-2013, 07:09 AM   #718
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Lunchtime pump session:

Seated dumbell OHP
Worked up in sets of 15 reps with a minute rest between sets
Did 25kgs x 15 and then got 13 on the next set

Supersetted this with seated hammer curls
Started with 10kgs for 15 reps then dropped to sets of 10
Did around 5 sets

Lateral raises
6kgs x 10, 10, 10

Dumbell preacher curls
10kgs x 10, 10

Lying dumbell extensions
12kgs x 10
16kgs x 10, 10

All done in 20 minutes or so.
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Old 06-25-2013, 07:53 AM   #719
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Good stuff Al! I wish I could break up some training days like that and get a little in at lunch, you make me jealous
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Old 06-25-2013, 07:54 AM   #720
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Good stuff Al! I wish I could break up some training days like that and get a little in at lunch, you make me jealous
I'm lucky work has a small gym in the building.
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