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Old 03-17-2012, 08:19 AM   #4181
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Your progress is great Al, very inspiring! Shows that youre doing about everything right!
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Old 03-17-2012, 08:34 AM   #4182
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Thanks guys. Off to squat shortly. Reverse band work today but may end up repping more than maxing unless I can find a reliable spot as I'm flying solo today

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Old 03-17-2012, 08:59 AM   #4183
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Crush it Al.
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Old 03-17-2012, 12:33 PM   #4184
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MAX EFFORT LOWER

Deep heat warm-up

Sled drags
Two trips with 40kgs
One forwards and one backwards

Need to do more of this. Great warm-up for squats but I was breathing heavy and pumped. Conditioning needs to improve.

Reverse Band Squats
Bar x 10
Add reverse light bands taking around 30-35kgs in the hole
70kgs x 5
120kgs x 5
Add knee wraps
150kgs x 3
Add belt
180kgs x 3
200kgs x 3
220kgs x 2 PBR
240kgs x 1 PB

Ran out of time as gym closed. Will catch up on abs tomorrow.

Great session. Am still feeling the effects of last week's man flu: breathing is still laboured and energy is a little low but today was a success. I wanted to use the bands to get some overload and allow me to get used to squatting in knee wraps. I started with a pretty light wrap but by the final set I was getting an extra rotation or two out of them just by pulling them tighter. They're still not ├╝ber tight but they felt ok. I could walk out and set-up without too much bother as long as I concentrated and I felt stable. Without anyone I trusted to spot (had to brief and explain to two separate sets of side spotters not to touch the bar AT ALL unless I was going to die. This concept is alien to most "bro" lifters.) I kept the reps higher earlier and didn't push it to the max. 240 was hard but not too much of a grinder. Had a bit more in the tank but opted to live another day.

Now I feel beaten up and broken already so I will settle to watch the rugby and eat myself into a coma. No video today as I opted for two side spotters being as it's harder to f that up than spotting from behind).

Have a good weekend!

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Old 03-17-2012, 02:13 PM   #4185
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Awesome work mate. How did you find it wrapping yourself?
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Old 03-17-2012, 02:19 PM   #4186
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Thanks P. Wrapping was ok but hard to get started and hard to get even tightness. I knew I was rubbish at it. That's why I started at 150kgs. By the time I got to the last set I had a better technique and got good coverage all of the way up and then back down for a wrap as well. On the last set I lost sensation in my feet after so I'm getting close to your tightness

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Old 03-17-2012, 02:22 PM   #4187
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Quote:
Now I feel beaten up and broken already so I will settle to watch the rugby and eat myself into a coma.
My game plan as well.

My to destroy it man. I thought you might end up having a sub-par workout because of having no spotters.
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Old 03-17-2012, 02:44 PM   #4188
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I found some bro lifters to look after me. I annoyed them by telling them (quite tersely) not to touch the bar unless I was close to death. They were about to lift it out of the rack for me!!! Ah well better safe than sorry.

Might try to sneak in an extra session tomorrow.

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Old 03-17-2012, 02:48 PM   #4189
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practice wrapping the knees at home! I try to count the number of loops and make sure they are even.
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Old 03-17-2012, 02:52 PM   #4190
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I was planning to do that actually J but wasn't gonna tell anyone cos you all think I'm addicted already

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