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Old 04-24-2012, 01:53 PM   #4511
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Thanks Kuyt. Physio went well tonight. Had a few knots in my back worked out. Gonna do a light conditioning style session tomorrow and then bench heavy in the shirt on Thursday. I'm excited!

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Old 04-24-2012, 06:24 PM   #4512
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Heavy ass benching...
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Old 04-25-2012, 02:55 PM   #4513
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LOWER BODY AND PREHAB

Warmed up on treadmill for 10minutes

Using super mini band:
Single leg curls - 3 sets of 20
Knee kicks - 2 sets of 20

Hip mobility stretch circuit
Unweighted split squats

Standing cable crunches - Stack for 3 sets of 20

Double leg curls, lying, using light band - 2 sets of 20

Back extension against light band - 2 sets of 15

Lying leg raises - 3 sets of 10

Band assisted hip stretch - light band for 60seconds per leg

FIN

Missed a session for physio last night so wanted to make up for it. Always best not to load up on weight the day after an adjustment so I did some volume posterior chain and ab work coupled with stretching and prehab for lower body. Nothing crazy but was moving quite fast and feel great afterwards.

Tomorrow night normal service will be resumed as I attempt to take 4pps down to a one board in my shirt. Excited!!!

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Old 04-25-2012, 03:10 PM   #4514
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Quote:
Tomorrow night normal service will be resumed as I attempt to take 4pps down to a one board in my shirt. Excited!!!
And at a lighter weight to boot.
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Old 04-25-2012, 03:25 PM   #4515
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Quote:
Originally Posted by LtL View Post
Tomorrow night normal service will be resumed as I attempt to take 4pps down to a one board in my shirt. Excited!!!

LtL
And the rest! You'll need more weight to get it lower anyway.

Great little session mate.
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Old 04-25-2012, 03:29 PM   #4516
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Hit it hard on bench tomorrow Big Al
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Old 04-25-2012, 03:54 PM   #4517
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Thanks guys.

@Hazz - Don't forget to bring your crowbar to get me into my shirt tomorrow

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Old 04-25-2012, 04:53 PM   #4518
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Get it bro!
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Old 04-26-2012, 02:59 PM   #4519
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MAX EFFORT BENCH PRESS

Bench Press
Bar x lots for 3 sets
60kgs x 5 for 2 sets
80kgs x 3 for 2 sets
100kgs x 2
115kgs x 2
130kgs x 2
Add Slingshot
145kgs x 2
Add Super Katana
160kgs x 2 off 2 board
175kgs x 2 first rep off 2 board, second off 1 board
190kgs x 1 off 1 board PB
200kgs x 0 lost it at the top. Shirt had ridden up.
200kgs x 0 no energy left.

FIN

The above took nigh on two hours and at the end I was beat. Really pleased with the 190kgs. Also had Dean set my shirt lower which was way better. Even though I missed 2 attempts at 200kgs, I feel like I learnt a lot. With the shirt set lower I also really felt the power of the shirt. Just have to get better at controlling the weight and keeping it in the groove. Also need a crapload more tricep strength.

MASSIVE thanks to Hazzard for saving my face as I lost the first 200kgs attempt. Will NOT be getting ahead of myself and pressing without side spots again. Lesson learned.

Planning to catch up on the assistance tomorrow night. Possibly at the gym, more likely with bands at home. Here's tonight's footage:


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Old 04-26-2012, 03:11 PM   #4520
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Nice one! Blow out any blood vessels?
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