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Old 07-13-2011, 03:10 PM   #1341
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MAX EFFORT LOWER

Squats
Deep heat to lower back and knees
Bar x 10
60kg's x 5
90kg's x 3
120kg's x 3
140kg's x 3

Nice and easy to get the blood flowing. Just because I felt like squatting.

Conventional Deficit Deadlifts
All pulls done standing on 2 x 20kg's plates
100kg's x 2
130kg's x 2
155kg's x 2
170kg's x 2
185kg's x 2 PBR
195kg's x 2 PB

Bulgarian Split Squats with dumbells
17.5kg's x 10 per leg PB

Really struggled with these and felt a tweak in the hip so left it there.

Kneeling Cable Crunches
Stack x 15
Stack +5kg's x 15
Stack +10kg's x 15 PB (I think)

Standing band crunches superset with lying leg raises
Double blue bands x 20 ss BW x 15
Dbl blue x 20 ss BW x 15

Wow, what a session! Last time I pulled from a deficit, I did it sumo and worked up to 180 for a double and then singles with 190 and 200 with a sketchy lockout on 200. This time I thought I'd try conventional and I was much stronger. Whether or not this means I'm stronger from the floor conventional remains to be seen but I'll be testing soon.

Pulls actually got easier as I went through. Around 155kg's they started to feel hard so I pulled faster and lo and behold I was stronger. Should have gone to the full 200kg's on the last set but I wanted a definite double and not one and a half so played it conservative.

The assistance work really finished me off and now I'm back home, showered and feeding my daughter before myself. Great session and very pleased with myself.

Video to follow.

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Old 07-13-2011, 03:14 PM   #1342
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Congrats on the deficit deadlifts! How well/much will they add to your normal pull? (If you know, that is)
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Old 07-13-2011, 03:21 PM   #1343
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Nice and easy to get the blood flowing. Just because I felt like squatting.
I know the feeling!!

Damn youre strong Al, always impressive workouts inhere.

Keep up the good work buddy, and I dont know if youve read this yet but I thought of you while reading it "Father Advice, Wendler Style" - T NATION | Training Lab LiVESPILL
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Old 07-13-2011, 03:22 PM   #1344
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Congrats on the deficit deadlifts! How well/much will they add to your normal pull? (If you know, that is)
Not sure yet. A lot of my DL assistance work at the moment is working on improving the top end of the lift and deficit pulls definitely do that. I'll keep you posted

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Old 07-13-2011, 03:24 PM   #1345
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Originally Posted by big_swede View Post
I know the feeling!!

Damn youre strong Al, always impressive workouts inhere.

Keep up the good work buddy, and I dont know if youve read this yet but I thought of you while reading it "Father Advice, Wendler Style" - T NATION | Training Lab LiVESPILL
Thanks Swedish. I saw that spill last night, great words of wisdom in there.

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Old 07-13-2011, 03:56 PM   #1346
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For the deficit deads, was that 2 plates per side or 2 plates total (1 per side) If 2 per side, how did you keep them from slipping?

When I first tried deficit deads, standing on 1 plate didn't seem to be enough - but i didn't have anything else to use.

Sick session once again Al. I think Fatherhood is going to help your lifting.
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Old 07-13-2011, 04:24 PM   #1347
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You smashed that workout! Congratulations on the PBs! You destroyed those deficit deads!
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Old 07-13-2011, 05:38 PM   #1348
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Originally Posted by Squatter View Post
For the deficit deads, was that 2 plates per side or 2 plates total (1 per side) If 2 per side, how did you keep them from slipping?

When I first tried deficit deads, standing on 1 plate didn't seem to be enough - but i didn't have anything else to use.

Sick session once again Al. I think Fatherhood is going to help your lifting.
It was 2plates stacked under the middle of the bar. I used the rubber coated plates which don't slip. Not sure how you could stack iron ones but you could use your stepper?

Thanks Jim. It's nice to escape the oestrogen trap which is my house (MIL, Mrs LtL, mini LtL and even a female cat) to the testosterone filled iron haven but it's also amazing to come home to my family at the end of it

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Old 07-13-2011, 05:41 PM   #1349
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You smashed that workout! Congratulations on the PBs! You destroyed those deficit deads!
Thanks BigJ. I'm thinking a move back to conventional pulling may be on the cards...

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Old 07-13-2011, 06:11 PM   #1350
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Nice session Ltl, strong work on the deficits. Did you start conventional and then move to sumo at some point or were you sumo from the beginning?
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