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Old 03-02-2011, 10:38 AM   #11
LtL
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Thanks Abaddon.

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Old 03-02-2011, 11:25 AM   #12
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Training partner will be working late so tonight I bench alone, in hell

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Old 03-02-2011, 11:40 AM   #13
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Glad to see you back logging LtL!
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Old 03-02-2011, 12:29 PM   #14
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Have a good bench session big man

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Old 03-02-2011, 03:15 PM   #15
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Pasta powered sessions FTW Al I always set PB's after eating Mrs Squatters' Lasagna
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Old 03-02-2011, 04:22 PM   #16
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DYNAMIC EFFORT UPPER

Bench against red bands adding approximately 45kg's at the top
50kg's for 2 sets of 5
60kg's for 2 sets of 3
70kg's x 3
80kg's x 3
90kg's x 3

Pull Ups
4 sets of 7 rep's alternating grips
Wide grips are really wide on the set up I use and they are really hard on the shoulders. Moving forward I will be sticking to narrow and medium grips

Face Pulls
5plates x 15
6p x 15
7p x 15

Arm Super Set
EZ Bar Cable Curl ss with V bar pulldowns
9p x 15 ss with 5p x 15
10p x 15 ss with 6p x 15
11p x 15 ss with 6p x 15

Good first session back after the break. Love the fear that you get on the band bench: if I don't push this up, I'm getting stapled!!!

Rest of the assistance is moving along nicely, pull ups going back up in rep's again. Added a set here this week and moving forward I will be adding a rep per set each week until 4 x 10 then dropping to 5 rep sets and adding weight. Loving the higher volume and, because I trained by myself, short rest periods on the assitance. Had a good sweat going and, dare I say it, a bit of a pump. Maybe there's a bodybuilder in me trying to break out... Nah!!! I just like smashing weights

Dynamic Effort lower tomorrow. Going to try the 1 1/4 squats which I think will hurt. Bring it on!!! Now I eat

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Old 03-03-2011, 05:43 AM   #17
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Welcome!!! I cant wait to see this log!!

Thats some big benching there!! Cant wait to see you reach 600kgs!!
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Old 03-03-2011, 06:01 AM   #18
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Thanks buddy. I have a year to get there but the work starts now.

LtL
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Old 03-03-2011, 06:07 AM   #19
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Awesome job Al. We have a bench at iron sport set up for bands on the benching. I always wanted to give it a try just to see what its like. By the way my wife is now a part time employee there lol.
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Old 03-03-2011, 06:10 AM   #20
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If we had a bench set up for this it would be a lot easier. I have to carry the big 50kg's hex dumbells over, loop the bands around a the handle a few times and then over the bar. It's worth it though. Great exercise.

Good to hear you're enjoying the gym. You could follow Steve P's log at EliteFTS as well. Very funny guy.

LtL
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