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Old 07-02-2012, 07:21 AM   #5081
J_Byrd
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Quote:
Originally Posted by LtL View Post
Quick extra session while Mini LtL has a nap.

Band pull throughs
3 sets of 10

Tricep pushdowns
3 sets of 25

Pull aparts
3 sets of 10

Done.

LtL
nice job sneaking in some work!
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Old 07-02-2012, 04:27 PM   #5082
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MAX EFFORT SQUAT/DL

Few light stretches

Sumo pulls against doubled super minis (~30-40kgs @top) and standing on a 20kgs plate each side to create a deficit
60kgs for 2 sets of 5
100kgs for 2 sets of 3
140kgs x 1 Double overhand
140kgs x 1 Switched to mixed grip
160kgs x 1
175kgs x 1
187.5kgs x 1 Default PB
200kgs x 0 Got greedy. Should have gone 192.5 or 195

Back off sets
160kgs x 3
140kgs x 5

Ghetto GHRs
3 sets of BW x 10

Kneeling cable crunches
2 sets of stack x 15

Faz picked this exercise to target my weak hips, glutes and hams. It worked That set-up was humbling to say the least and really shows up my muscular (and therefore form) weaknesses. This showed in how badly the 200kgs pull broke my form. Have to remember to take smaller jumps especially when I have bands on.

As I missed the top weight I punished myself with back off sets and then followed up with GHRs just to really destroy my hamstrings. Went to step over my bag afterwards and almost fell over as I couldn't lift my leg: good times.

Have moved my max bench forward to tomorrow night as it's Mini LtL's birthday on Wednesday

LtL
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Old 07-02-2012, 04:41 PM   #5083
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Nice work Ltl, I figured that would be a good exercise for you. definitely anything hip-related is going to work well for you. I know a guy who does Hip-Thrusters for max singles as well, using some pretty good weights (450+), they could also be useful.
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Old 07-02-2012, 04:44 PM   #5084
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Nice going on the deads Al. Deficit + bands are a humbling experience for sure.
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Old 07-02-2012, 04:47 PM   #5085
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Thanks man. I need lots of things to switch on my glutes and get them firing:

Glute bridges (same as thrusters?)
Kettlebell swings
Pull throughs in the extra sessions

It's not much fun working on stuff where I'm so weak but it will make me stronger in the long run which is all that counts.

LtL
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Old 07-02-2012, 05:30 PM   #5086
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I agree, last months i have been on the abductor/adductor machines (those in the corner that the housewifes use) 2 times a week, sucks but it has improved my lower body health, recovery and strength.
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Old 07-02-2012, 05:33 PM   #5087
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Interesting point Swede. Might throw in some band work for the a(b/d)ductors.

LtL
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Old 07-02-2012, 06:56 PM   #5088
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Happy birthday Mini. How time flies.

Sounds like that deadlift variation is a keeper.
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Old 07-03-2012, 12:27 AM   #5089
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Superb lifting LTL ... great wt. ... keep lifting ...
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Old 07-03-2012, 01:35 AM   #5090
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Great work LtL, says a lot for intensity when your legs are barely functioning after a session!
Fazc has this obsession with hip thrusting in general, needs to be looks at IMO
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