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Old 06-06-2012, 04:01 PM   #4821
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Thanks Steve. Eating for maintenance for a while now before the final push to drop the last few kgs.

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Old 06-06-2012, 05:17 PM   #4822
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CGBP is definatey a great tri stength builder. Also JM Presses. I personally like trying close grip board presses at or just below your sticking point. Maybe alternate these on your assistance bench day.
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Old 06-07-2012, 02:40 AM   #4823
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Thanks Roger. I'll mix those in on dynamic day.

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Old 06-07-2012, 05:14 AM   #4824
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looking good Al. I have bench day today on 5/3/1. I was planning on doing military press 5 x 10 at 50% and Kroc rows any other assistance work that you feel would be helpful?
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Old 06-07-2012, 05:39 AM   #4825
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Hypertrophy work for triceps (isolation) and maybe some pull ups in there as well.

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Old 06-07-2012, 05:52 AM   #4826
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How's the garden/back yard looking?

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Old 06-07-2012, 06:40 AM   #4827
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It's raining so no more garden work. The house is looking good though

Truth be told I just woke up from a pre-lunch nap

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Old 06-07-2012, 12:26 PM   #4828
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DYNAMIC EFFORT SQUAT/DL

Speed Squats off 14" box
Bar for a few sets
Add average bands
Bar for a few sets
Add suit with straps down
60kgs for 3 sets of 2
100kgs for 2 sets of 2
Working sets, all done with 30seconds rest from end of set to starting set-up
140kgs for 4 sets of 2
150kgs for 4 sets of 2

Sumo speed pulls against average band looped over feet
60kgs for 2 sets of 3
100kgs for 2 singles
Working sets
120kgs for 8 singles with 30 seconds rest between pulls

"Strict" Rows
100kgs x 5
110kgs x 5

Form was so bad that I stopped and did:

Barbell rows lying face down on an incline bench
60kgs x 10
80kgs x 10

Ghetto GHRs done with a light push off the bench at the bottom
3 sets of 10

Leg raises
3 sets of 15 slow and strict

FIN

Pretty good session. Elbows and forearms were sore from straight bar squats on Monday and benching yesterday but everything loosened up as I went through. High paced work was challenging but concentrated on arching hard and sitting back. Bands really try to pull you forwards so upper back got a good workout as well.

Speed pulls were good. Played around a bit with form and hip height at the start of the pull and high hips seems to feel better. Interesting if that works out with heavier weights.

My rows were a disaster again so the gym owner who was working suggested a stricter variation which worked great. Being face down on the bench with feet slightly elevated, eliminates all momentum and really hits the upper back hard. Definitely a keeper.

Started doing GHRs again. Stopped for a while as they were hurting my knees but now I'm less of a chunker they were pain free. Well apart from the searing pain in my hamstrings obviously.

Finished up with abs as the other guys turned up to start deadlifting but couldn't stick around as I had to fetch Mini LtL from nursery. Overall a good session where I worked on my weaknesses. Will be back in on Saturday or Sunday for dynamic effort bench but now it's time to eat a LOT: I am ravenous

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Old 06-07-2012, 12:29 PM   #4829
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Good work mate and...

Quote:
Originally Posted by LtL View Post
My rows were a disaster again so the gym owner who was working suggested a stricter variation which worked great. Being face down on the bench with feet slightly elevated, eliminates all momentum and really hits the upper back hard. Definitely a keeper.
Yes! I definitely approve of that variation. My preferred variation though is.... cable row. I friggin love a good cable row machines. I'll sit on it a few times a week and smash out 5 sets each time if I could!
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Old 06-07-2012, 01:05 PM   #4830
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Cable rows are on the cards for dynamic bench day

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