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Old 06-08-2011, 04:19 PM   #991
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DYNAMIC EFFORT SQUAT/DL

Bit of stretching
All squats done to bench which is around parallel, possibly a hair below
Bar x lots
60kg's x 8
Add blue bands (approx' 90kg's @ top)
60kg's x 2
90kg's for 4 sets of 2
110kg's for 4 sets of 2

Banded Double Leg Lying Curls ss Dumbell Swings
Double Reds x 20 ss 26kg's x 10
Dbl Reds x 20 ss 26kg's x 15
Dbl Reds x 22 ss 26kg's x 20 PB (got carried away competing with John )

Kneeling Cable Crunches (facing stack)
11plates x 15
13p x 15
Stack x 15

Lying Leg Raises ss Weighted Plank
BW x 20 ss BW + 10kg's for 30seconds PB

Wow! Tonight was a battering for my posterior chain and core. The box squats make me squat a little wider and helps to push knees out. Really starting to use abductors which is good. Leg Curl/Swing superset was BRUTAL. John went first and kept hitting more rep's so I had to keep up. Glutes were almost cramping on the last set. This will ultimately help sumo lockout I'm sure.

Also trained with a new guy tonight: Steve. He used to be a personal trainer so when it came to working weighted ab' exercises, he really knew how destroy us. The last set pushed me over the edge and although he and John went on to do one more set, I was finished. I forgot water and had a severe headache at that stage whilst also trying to stop being sick. Now that's a good session

Next up is Max Bench which will be Friday or Saturday. Probably going to be Floor Press. John can't do either day unfortunately so hopefully I can find someone to handle for me. Dave is still broken after his shoulder operation; 10 days into rehab' and still working on getting his full ROM back. Gary is on holiday. Hopefully I can get Big Rich who works at the gym to help on Friday. Not sure I trust anyone smaller than me to hold 140kg's+ near my face while I get set Sure I'll sort something out.

Night all.

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Old 06-08-2011, 06:16 PM   #992
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Sounds like a killer session. Wish I had access to a cable stack for crunches and face pulls.
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Old 06-09-2011, 03:08 AM   #993
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Sounds like a killer session. Wish I had access to a cable stack for crunches and face pulls.
Thanks Steve. If you don't have a cable stack you can do the same exercises with resistance bands and a power rack. EliteFTS have regular sales on theirs so it's worth keeping an eye on them.

Solid DOMS in glutes, ham's and quad's this morning

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Old 06-09-2011, 03:24 AM   #994
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Session looks killer buddy... wish i could be there for Fridays session big guy, but I need to be home for the kiddies at 3:00pm

The core work looks extreme pal, with the weights plank, do you literally just put a plate on your arse and do the plank ?? I need to start working my core a bit i think. It gets hit hard with the deads, squats, oly stuff, but I think some direct work has only gotta help the big lifts as the poundages get bigger

Great stuff in here again though Al, as always

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Old 06-09-2011, 03:52 AM   #995
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Thanks C. The wieghted plank I saw on a Supertraining video. We did it as a normal plank but with a 10kg's plate laid across the small of the back. I actually thought I was going to die it was that hard. Great exercise

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Old 06-09-2011, 06:31 AM   #996
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I think I just ghost-hurled at that ab work.
MASSIVE session Al!!
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Old 06-09-2011, 06:33 AM   #997
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Old 06-09-2011, 06:34 AM   #998
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I think I just ghost-hurled at that ab work.
MASSIVE session Al!!
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Thanks guys. It was brutal. I loved it.

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Old 06-09-2011, 08:55 AM   #999
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That session sounds SICK, Al! Nice work!
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Old 06-09-2011, 09:06 AM   #1000
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Thanks Nard. It was fun.

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