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Old 07-16-2011, 11:30 AM   #1381
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Thanks Steve. You too.

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Old 07-17-2011, 08:19 AM   #1382
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DYNAMIC EFFORT LOWER

Dynamic Squats
Deep heat to lower back and quick stretch
Bar x lots
Add blue bands (approx' 90kg's @top)
60kg's x 2
90kg's for 4 sets of 2
100kg's for 4 sets of 2
110kg's for 2 sets of 2

Banded Leg Curls ss Dumbell Swings
Double blue x 12 ss 28kg's x 12
Dbl blue x 20 PB ss 28kg's x 12 PB as well (I think)

Barbell ab' rollouts
Kneeling x 10
Standing x 3/4 of the way to full extension +1 fail, 8 kneeling

Awesome session this morning. John and Dave were training and we were working on getting me more upright in the upper body and getting John's stance wider to make it easier for his knees and to reduce his ROM due to his long limbs. Was only planning to do eight sets but last set I hit one duff rep' and one good one so kept going until I got two perfect ones.

Assistance was hard. Leg Curls was the most band tension we've used and was so high that John cramped. Ab' rollouts are a new addition and are AWESOME! Target is to get a full standing rep' out ASAP.

All of this took quite a long time and it was still raining so didn't have time to play with the tire. Probably for the best as it's apparently 300kg's and BRUTALLY hard to flip. It was delivered on a truck and lifted off with a crane That will be a big challenge to move.

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Old 07-17-2011, 08:33 AM   #1383
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Nice session Al, I havent ever tried BB Roll outs, i may just try them

Not the best idea to be trying to flip a 300kg tire in the rain mate.. it was bad enough yesterday flipping the little tire we have at the gym as it was still wet.. 300kg's i cant imagine how that will feel

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Old 07-17-2011, 08:35 AM   #1384
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Good work ltl, 300kg tire sounds like fun, must be a big SOB!
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Old 07-17-2011, 10:08 AM   #1385
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300kgs....that will strengthen your deadlift.
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Old 07-17-2011, 12:30 PM   #1386
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Originally Posted by Carl1174 View Post
Nice session Al, I havent ever tried BB Roll outs, i may just try them

Not the best idea to be trying to flip a 300kg tire in the rain mate.. it was bad enough yesterday flipping the little tire we have at the gym as it was still wet.. 300kg's i cant imagine how that will feel

Carl.
The roll outs are the BEST ab' exercise I've found so far. Who would have thought I'd say this but now I've found interesting weighted exercises, I really enjoy training ab's

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Old 07-17-2011, 12:30 PM   #1387
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Good work ltl, 300kg tire sounds like fun, must be a big SOB!
I'll get a picture of the tire. It's HUGE!!!

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Old 07-17-2011, 12:31 PM   #1388
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300kgs....that will strengthen your deadlift.
It can only be a good thing IF I can flip it

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Old 07-17-2011, 12:33 PM   #1389
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It can only be a good thing IF I can flip it

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You'll get it. Because of the length of the tire, and all that physics and leverage type stuff that I forgot after college, I think you will surprise yourself.

I am guessing once you get it to the knees it feels a lot like a zercher.
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Old 07-17-2011, 02:11 PM   #1390
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Originally Posted by BendtheBar View Post
You'll get it. Because of the length of the tire, and all that physics and leverage type stuff that I forgot after college, I think you will surprise yourself.

I am guessing once you get it to the knees it feels a lot like a zercher.
This video told me everything I need to know:


I think you may be right you know...

Now if my ab's have stopped cramping by the time I train again, I should be good to go

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