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Old 02-23-2012, 06:38 AM   #4011
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Thanks guys.

Kuyt - Sounds like you need a better gym

JT - Hopefully going reasonably heavy on Sunday. Repping in 4s up to somewhere in the 130s raw and then slingshot on for one or two more sets.

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Old 02-23-2012, 08:40 AM   #4012
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The box is done Dad just has to do the smaller risers now.

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Old 02-23-2012, 09:22 AM   #4013
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Awesome!
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Old 02-23-2012, 09:49 AM   #4014
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Old 02-23-2012, 10:09 AM   #4015
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Quote:
Originally Posted by LtL View Post
The box is done Dad just has to do the smaller risers now.

LtL
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Old 02-23-2012, 03:27 PM   #4016
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Nice Dynamic Floorpressing man! And I like that box! =)
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Old 02-23-2012, 04:34 PM   #4017
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DYNAMIC EFFORT LOWER

Deep heat to lower back

Speed squats with cambered bar and light bands (approx 30kgs per side)

Bar x 10 x 3
Add bands
Bar x 5 x 2
70kgs x 3 x 3
90kgs x 2 x 2
Working sets
110kgs for 10 sets of 2

Sumo speed pulls
60kgs x 3 x 2
100kgs x 2 x 2
130kgs for 4 singles (short rest)
150kgs for 5 singles
170kgs for 1 single

Filmed last two reps

Back extensions against light band
25, 20, 20

Kneeling ab wheel rollouts
2 sets of 8 - pure hell

Average band ab pulldowns
1 set of 40 straight
1 set of 40 with 20 straight and 10 per side

Not a bad session tonight. Once the idiots had moved out of the rack next to me and stopped shrugging weights Mini LtL could shrug, I found a good rhythm which was good for my first time raw free squatting in quite some time. Two more sessions to go in this wave then should be equipped on the box.

Speed pulls are a work in progress. Really pleased with the difference that tucking my chin made: much shorter stroke and very easy to lockout. Looking at the video I'm still too loose in the upper body at the start but I'll work on it. May also need to get my shoulders more behind the bar... Keen to hear any feedback.

Rest of assistance was good. First time in a long time training two days in a row and other than a tight upper back and shoulder girdle, I felt pretty good. Great to have Hazzard in to abuse/ encourage me again. Hope to get back to a regular routine from next week and hit up some more training with him.

Have our company AGM at Arsenal football stadium tomorrow with free beer so Saturday could be a "recovery" day but back in on Sunday to hit some sets of 4 on bench. Shoulder is still feeling good and I'm looking forward to slingshotting a decent amount of weight

Video should be up soon.

LtL
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Old 02-23-2012, 04:37 PM   #4018
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Good session Al, cambered bar sounds sweet for speedwork!
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Old 02-23-2012, 04:42 PM   #4019
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Yeah it's a bit easier on the shoulders and also swings a bit challenging your upper back.

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Old 02-23-2012, 05:07 PM   #4020
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