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Old 06-14-2012, 03:53 PM   #4891
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Thanks J. Felt good.

DYNAMIC EFFORT SQUAT/DL

Cambered bar squats onto 14" box in suit bottoms and knee sleeves
Bar for a few
60kgs for 2 sets of 3
100kgs x 3
140kgs x 3
140kgs x 1
170kgs x 1
185kgs x 1
200kgs x 1
210kgs x 1
220kgs x 1 PB

Wide sumo speed pulls
80kgs for a few warm-ups
120kgs for 8 singles

Dimel deadlifts
60kg for 3 sets of 20

Suitcase deadlifts
60kgs for 2 sets of 5 per hand

Tonight was meant to be speed sets against average bands and then work up for three singles but Mrs LtL was delayed back from work and I left in a rush WITHOUT my bands

Only realised when I had the suit on so just made the best of it and worked up. Weights felt light but was trying to keep strict form: sitting back, knees out, pause on box and pull up with posterior chain. 200kgs was easy. 210 was ok. 220 was a slight grinder. Could have gone heavier but not with good form so called it there. This was meant to be a moderate heavy day after all.

Speed pulls are much harder with the wider stance and I really feel them hitting my hips which is the aim. Dimels are hard and, as Hazzard's video will testify, look hilarious. Suitcase ab work was as much grip as anything but was a good finisher.

Overall tonight was a slight change of plan but turned out alright. Two days off now to recover and rest. [BROHUG]Thanks again to Hazzard for his help and encouragement [/BROHUG]

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Old 06-14-2012, 04:48 PM   #4892
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Last edited by BendtheBar; 06-14-2012 at 05:59 PM.
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Old 06-14-2012, 04:49 PM   #4893
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Old 06-14-2012, 04:52 PM   #4894
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Looking good

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Old 06-14-2012, 05:59 PM   #4895
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Quote:
Originally Posted by LtL View Post
Eccentric looked solid. Didn't look like ti was fighting you.
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Old 06-14-2012, 07:29 PM   #4896
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Ltl, I just checked the mini video of your last bench session. You could leave the collar higher on your shirt when you seat it and you aren't tucking your elbows at the bottom of the lift. try to "bend the bar" at the bottom in the shape of an inverted U. This will bring your elbows in and the bar will touch.

I would recommend staying away from shirted board presses until you can touch. Board presses reinforces bad form. You will leave elbows out and aim at the board. I would also recommend getting in your shirt every week, not every three weeks. Sorry it took a while to respond, but I'm on the other side of the country at a meet with limited access to the net. Hope this helps.
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Old 06-15-2012, 01:26 AM   #4897
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That's great advice thanks Ryano, really appreciate it.

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Old 06-15-2012, 03:26 AM   #4898
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Working that depth, this is more like it Al! Good effort for a DE day

Good progress mate.
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Old 06-15-2012, 03:52 AM   #4899
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Thanks Faz. Still a long way to go but I'm getting there.

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Old 06-15-2012, 05:45 AM   #4900
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Watching last night's video again I need more upper back strength. My chest drops as I come off the box and I get forward onto my knees. Need to keep that arch and chest up.

The upper back is to the powerlifter what the bicep is to the bodybuilder. Gotta keep working it.

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