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Old 03-26-2013, 05:03 PM   #11
TomGJD
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nice deads and strong rows.
Thanks fella! Deads and rows are big favorites of mine.
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Old 03-28-2013, 05:57 PM   #12
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Hard enough session tonight. Focusing on technique and really nailing depth so I won't get caught out again. Did these in my singlet as well and had a guy sitting at the side watching to ensure I was well below depth,not even just below.
Squat
60kg 5
100kg 5
150kg 1
180kg 3
180kg 3
180kg 3
The first few reps were slightly paused to ensure depth was bang on. I was very conscious of it. By the last set I was actually quite tired oddly enough. First set I reckon at least 2 reps were left in the tank. Last rep of the last set I went completely ass to grass for no other reason than to make sure I can get out of that position if I accidentally fall into it. Came back up handy enough, but slow to the point of grinding through the middle section.
Long pause squat
140kg 5
140kg 5
140kg 5
140kg 5
140kg 5

My legs are actually in bits now even though the weights were low enough. Longest squat session in a while now. Back to full bore training now. Hopefully another few weeks with this focus on depth and control will allow me to hit my best numbers under comp conditions. The strength is there, I just need to be able to perfect my form to make sure I get white lights.
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Old 03-29-2013, 10:28 AM   #13
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good shit boss! keep it up

those long squat sessions are brutal. its legit doing like an hr of the stair master on full blast
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Old 03-29-2013, 10:53 AM   #14
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Very heavy work. Have a great weekend.
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Old 03-29-2013, 12:19 PM   #15
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good shit boss! keep it up

those long squat sessions are brutal. its legit doing like an hr of the stair master on full blast
Thanks fella! Feeling sore enough today now.
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Old 03-29-2013, 12:20 PM   #16
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Very heavy work. Have a great weekend.
Thanks very much man! Same to you.
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Old 03-29-2013, 05:33 PM   #17
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Awesome squat session! That's gonna leave a mark.

Good stuff Tom. Keep hard after it.
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Old 03-30-2013, 01:29 AM   #18
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Awesome squat session! That's gonna leave a mark.

Good stuff Tom. Keep hard after it.
Cheers man! Hopefully that's just a good start for this prep.
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Old 03-30-2013, 01:32 AM   #19
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Good session last night. Hard though and ended up falling asleep soon after getting home.
Weighted chins
30kg 6
30kg 5
30kg 5
not bad, great rom. Will build these up nice and slow again.
Wide grip pulldown
100kg 6
100kg 6

paused strict press
75kg 6
75kg 6
75kg 6
75kg 6
not bad. I've noticed I have difficulty with balance once the weight is near lockout. May be a form issue.

Paused close grip bench ( stressing the pause and serious speed)
115kg 6
115kg 6
115kg 6
115kg 8 ( last rep was grinded out)

powershrug
200kg 1
260kg 8
260kg 5
strict shrug
200kg 5
Tired at this stage but 200 felt light enough.
Incline skullcrusher
60kg 27 rest paused reps

ez bar curl
60kg 30 rest pause reps
Arms were fried after this. Need more weight next time.
Sin e. Feeling strongish.
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Old 03-30-2013, 05:50 AM   #20
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Strong work here mate
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