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Old 04-05-2012, 06:17 AM   #4331
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good to see that you are feeling better!
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Old 04-05-2012, 07:46 AM   #4332
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How you liking the KB swings? Keeping them around for a while?
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Old 04-05-2012, 09:21 AM   #4333
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@Swede Interesting. I need to learn some Swedish...

@J Thanks buddy. Still not 100% but much closer.

@Steve I like them but the gym's bells only go up to around 20kgs I think so will run out of weight soon.

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Old 04-05-2012, 12:54 PM   #4334
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That's too bad. I guess you could try and swing a dumbbell, though that might get tricky.
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Old 04-05-2012, 04:21 PM   #4335
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DYNAMIC EFFORT SQUAT/DL

Deep heat to lower back
Speed squats
16" box
Bar for 2 sets of 10
Add average bands (45-50kgs per side @ top. Pulled the 47.5kgs dumbell off the floor when I hooked it over the bar so had to pile another dumbell on top. Good tension.)
Bar for 3 sets of 5
60kgs for 3 sets of 2
Add suit with straps down
100kgs for 2 sets of 2
Suit was locking up above the box and making me plop onto it so raised the box another 2" to 18"
130kgs for 5 sets of 2
150kgs for 5 sets of 2
170kgs for 1 set of 2 Best set of the lot

Speed Pulls
Working on getting knees out and as much weight behind the bar as possible
60kgs for 2 sets of 5
100kgs for 2 sets of 3
130kgs for 4 singles
150kgs for 4 singles
170kgs for 1 single

During these singles I did four sets of 5 pull ups

Kettlebell swings
16kgs for 2 sets of 10
20kgs for 2 sets of 10

Cable twists for abs
5plates for 2 sets of 10 per side

FIN

Great session. Suit is loosening up and I got it on quite quickly over lycra shorts. Still hard to get down with those light weights but going to free squat on Monday in it to see if I can make depth with some real weight.

Worked hard on sitting back and firing hips and glutes to pull up off the box. Hazzard helped by telling me to f**k the wall. It really does work. In the middle sets I was getting my weight too far back and almost falling over but by firing glutes harder and snapping hips through really stopped that and got me rocking again.

Speed pulls went ok. Worked on getting knees out which meant my stance went a bit wider so I could sink down and get shoulders back. I am weak from the start in this position as I need to build up my hips but I think in the long run my deadlift will improve from doing this. Ugly will only get me so far so I may as well sort it now.

Kettlebell swings really finished my posterior chain off and then Hazzard gave me a new ab exercise to finish. Whole session took about 90minutes which considering I was in gear, I'm pretty pleased with.

Got some video which I'll edit now. Great start to the four day weekend

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Old 04-05-2012, 04:27 PM   #4336
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you said it buddy, great start to your weekend. awesome stuff!
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Old 04-05-2012, 04:48 PM   #4337
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Good work tonight mate, you were working hard.
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Old 04-05-2012, 06:17 PM   #4338
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Quote:
Hazzard helped by telling me to f**k the wall. It really does work.
Great start indeed hombre. Hip power activate.
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Old 04-06-2012, 04:29 AM   #4339
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@Tank - Thanks buddy.

@Hazz - When you only train thrice weekly, you have to go hard

@Steve - Very different squatting style but it should help me load the suit and squat more once I have those muscles up to scratch.

Here's last night's video:


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Last edited by BendtheBar; 04-06-2012 at 09:58 AM.
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Old 04-06-2012, 04:54 AM   #4340
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Looking strong and fast, great work.
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