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Old 03-15-2011, 05:42 PM   #131
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Thats solid benching right there btw!!
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Old 03-15-2011, 05:42 PM   #132
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That's Gary. He does a lot of my filming but for some reason tonight he added some colour commentary John knows if I'd gone first, he probably would have beaten me. He is freakishly strong and is a great deadlifter.

LtL
Any vids of John deadlifting?

They both seem like great training buddies and guys.
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Old 03-15-2011, 05:48 PM   #133
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Yes that sounds reasonable.

Thanks, i have vague plans on doing that in the future, need to get my squat form nailed first though, and find a raw competition somewere around my area.
You'll love it. Nothing like being on the platform to bring a PB out.

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Thats solid benching right there btw!!
Thanks Swede.

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Any vids of John deadlifting?

They both seem like great training buddies and guys.
I have a vid' of John pulling 205kg's like it was nothing but it has some VERY NSFW conversation in the background so I haven't posted it. He missed max effort DL at the weekend but we'll be doing it again in a few weeks so I'll post then. He's good for 5pps I reckon. He is tall with long arms which makes for great deadlifts.

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Old 03-16-2011, 04:51 AM   #134
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I am SORE today

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Old 03-16-2011, 05:50 AM   #135
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DYNAMIC EFFORT UPPER

Speed Bench
Bar x lots
60kg's x 5
70kg's for 2 sets of 3
80kg's for 2 sets of 3
90kg's x 3

Reverse Grip Bench Press
60kg's x 5
70kg's x 5
80kg's x 5

Then it got competitive. John repped out 80kg's and got 16. I got




18

Here's a funny video of my set on YouTube. BE WARNED it contains some NSFW language from me as I cramp after the set and from John when asked what he thought about getting beaten

YouTube - NSFW! 80kg's Reverse Grip Bench rep' out

So to recap: at this point I am feeling a bit pukey AND my right lat' is cramping. What's next? Pull Ups?! Oh great

4 sets of 9 (up from 8's last week)
Alternating wide and close grip

Cable Lateral Raises
2 plates for 2 sets of 15 per arm

Guns Superset
EZ Bar Preacher Curls ss with V Bar Pushdowns
30kg's x 15 ss 5p x 15
30kg's x 15 + some negatives (had my eyes shut for most so don't know how many) ss with V pushdowns 6p x 30 (J did 25 )

I am a broken man after that. Lots of competition to make up for light weights although 80kg's didn't feel too light after 17 rep's The video is very funny but a little too coarse on the language side for here. It's on my YT channel if you want it. After the session I managed to keep the PWO shake down but John apparently lost his

Speed squats tomorrow. Bring the pain!

LtL
Great job Al. Good job on keeping the shake down as well
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Old 03-16-2011, 05:59 AM   #136
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Thanks Tim. I think my stomach is getting stronger

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Old 03-16-2011, 06:05 AM   #137
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Looks like an awesome session Al, i cant see it at the minute due to work 'restrictions' but I can imagine.....

very strong lifting brother. Seriously impressive

Carl.
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Old 03-16-2011, 06:24 AM   #138
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Thanks mate. Was good fun last night. Pull ups are starting to hurt now though. 4 sets of 10 next week.

LtL
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Old 03-16-2011, 06:27 AM   #139
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Thanks mate. Was good fun last night. Pull ups are starting to hurt now though. 4 sets of 10 next week.

LtL
You lucky bastards I can't even do 4 sets of 1. I've benched 300 lbs,deadlifted 325 but cant do a single pullup. Oh well Cheers Mate
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Old 03-16-2011, 06:38 AM   #140
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Tim - Do pullups every session. Between exercises, start of session, end of session, all of the time. You'll be smashing up 10rep's in no time.

LtL
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