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Old 04-15-2012, 07:00 AM   #4441
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Good session Al!!
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Old 04-15-2012, 08:16 AM   #4442
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@Fazc - Pinkies On Rings

@JT - Gonna write about that now. They're still weak but getting better.

@Swedish - Thanks brother.

Was a good session today. Got in early and DK John and I had the whole place to ourselves pretty much. Had to do a fair bit of rolling and stretching to loosen up the back but was ok once I got going. The band set-up added a bucketload of tension and still had a fair amount at the chest. Forearm didn't twinge so went full ROM.

I worked up in triples as far as I could. Was going for 3 on the 105 but the second rep was a grinder so racked it and upped the weight for one more rep. The video below shows that the rep was quite tidy but still a couple of things to work on:

1. Stop anticipating the press. I actually accelerate the bar as it reaches my chest, just a little but this needs to be tidied up.
2. Harder to see on the video but when the rep gets hard halfway up I have a tendency to let the bar drift towards my face and untuck my shoulders to finish the rep using more delt than tri. With heavier loads this will be a recipe for disaster. Need to keep working on my tricep strength and stay with the rep and lot the bar drift.

Assistance was all isolation and high volume. Going to keep up with isolations on max effort days and more compounds for dynamic effort. Both days are high rep.

After the session my back was tight again so I plunged into a bath of cold water and 3kgs of ice cubes for 10minutes. This has helped some but I have still booked a physio appointment for next week to get it properly released.

Pleased with today and, all being well, I will be back in my shirt for my next max effort session to see if I can get something to touch.

Here's the video:


Excuse the angle

LtL

Last edited by BendtheBar; 04-15-2012 at 08:35 AM.
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Old 04-15-2012, 08:47 AM   #4443
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Quote:
I had the whole place to ourselves pretty much.
I always like Sunday gym training in the states for that reason.

Quote:
Harder to see on the video but when the rep gets hard halfway up I have a tendency to let the bar drift towards my face and untuck my shoulders to finish the rep using more delt than tri.
I do this as well. am trying to work on it.

One thing I want to ask is how the shirted work is going with eccentrics? You fighting yourself at all to slow the eccentrics and find the groove, or does the shirt pretty much force you to slow no matter what?
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Old 04-15-2012, 08:51 AM   #4444
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The shirt stops you dead if you are trying to go down slightly out of the groove. You have to really think about rowing the bar to your chest. Will be interesting to see how it goes over a longer ROM.

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Old 04-15-2012, 10:52 AM   #4445
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Here's my long term aim:

http://t.co/kGqnuC6S

Will probably need go down to the 93kgs class to be more competitive but not for a while.

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Old 04-15-2012, 05:39 PM   #4446
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Just found out that those numbers ^^ are raw

MIND

BLOWN

Still 800kgs equipped sounds good.

(P)REHAB

My ice bath after training has made my back 100 times better. I highly recommend these to anyone who trains heavy. I have been I icing after training for a while but this is next level.

Did some light upper body rolling earlier in the afternoon. Tonight I did:

Rolled upper body with roller: thoracic, lats, traps and rear delts
Lower body with roller: glutes and hams
Lower with rumble ball (hard plastic small and with lumps on): IT bands

QL stretch

Hip mobility circuit. Once through per side. This circuit seems to get more complex every day as I add more in. Once I have this completed I may film it to show you all the madness. Flexibility is already feeling better but will be interesting to see if these translates into bigger lifts. It's certainly making it easier to get warm quicker when I lift.

Now time for bed.

LtL
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Old 04-15-2012, 05:48 PM   #4447
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Just found out that those numbers ^^ are raw

MIND

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They are indeed, the IPF is stepping up it's raw efforts.
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Old 04-15-2012, 05:50 PM   #4448
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Video was strong! Angle was wrong.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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Old 04-15-2012, 05:58 PM   #4449
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@Fazc - Crazy raw strength there.

@Tank - Sorry. Balanced camera on a nearby bench and didn't think it through

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Old 04-15-2012, 10:19 PM   #4450
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Originally Posted by LtL View Post
Here's my long term aim:

Nominations for the IPF Classic World Cup | Powerlifting Watch

Will probably need go down to the 93kgs class to be more competitive but not for a while.

LtL
10th on that list is 1540. 1st is 1716. Huge, but you'll get there. I know you will.

Just get to 4-5-6 and every pound (kg sorry) is icing.
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