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Old 06-10-2012, 04:12 PM   #4851
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Overall the session took an hour and although I had to push myself, I am glad I got it done. Another bench session in the books is one step closer to a 200kgs bench.
One step closer.
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Old 06-10-2012, 05:06 PM   #4852
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That's how I need to think Steve.

Did some rolling and hip mobility work with bands tonight. Should be doing Max Effort Squat/DL tomorrow and thinking rack or block pulls....

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Old 06-10-2012, 05:17 PM   #4853
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Sounds like things are moving well. How was the speed and lockout of the DE day?
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Old 06-10-2012, 05:50 PM   #4854
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Still strong on the pull-ups Big Al & great job on the 7KG's fat loss!! I am going to try to cut about 15 lbs after the meet and holidays.
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Old 06-11-2012, 04:08 AM   #4855
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@J - Speed was ok. Lockout was strong. Moving in the right direction.

@ Jim - Thanks. I feel healthier and better conditioned for dropping some of the excess.

Hoping to get to gym around 4 to deadlift with the guys. Will see how Mini behaves today.

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Old 06-11-2012, 07:03 AM   #4856
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some great progress here LTL ... great going ...
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Old 06-11-2012, 08:14 AM   #4857
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Thanks Ravi. Mini and Mrs are better after sleeping most of the morning so should be good to go for Max Effort Deadlifts with the Berkshire Strong crew

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Old 06-11-2012, 03:27 PM   #4858
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MAX EFFORT SQUAT/DL

Bit of light stretching to warm up back

Rack pulls against doubled short super minis adding around 50-60kgs @lockout.
All pulls done from lowest hole in the rack so around upper shin height.
Bar for a few sets
60kgs for 3 sets of 3
100kgs for 2 singles
140kgs x 1
160kgs x 1
175kgs x 1
190kgs x 1
200kgs x 1
205kgs x 1 Default PB

Back off sets
160kgs x 3
100kgs x 10

With Mini and Mrs LtL unwell what was originally going to be a 4pm session started just after 8pm. As per Faz's suggestion I set the bar low which is a horrible height for me but which really makes me work the weak part of the pull. As it got heavy my technique started to break down. The bands pull me forward and make it hard to get the hips through. Camera crapped out on the 200kgs pull but it was slow. 205kgs never stopped moving and didn't get hitched but was a bit ramped. Still I felt like this was an exercise which broke my form and allowed me to overload the weak point so I'll take that.

Didn't have time for assistance so just stripped the bar and did two back off sets with very little rest. Great burn on the hams and glutes for the 100kgs set to finish. All done in around an hour

Will edit video and post shortly along with more reflections on the session.

One step closer.

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Old 06-11-2012, 03:41 PM   #4859
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Good stuff Ltl, work the weaknesses.
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Old 06-11-2012, 04:56 PM   #4860
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Will write the rest of my comments in the morning. I am too tired to construct sentences to describe my thoughts right now

LtL

Last edited by BendtheBar; 06-11-2012 at 05:58 PM.
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