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Old 07-04-2012, 04:57 AM   #5111
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Yeah I think I could have got it but the forearms were complaining so I didn't push it.

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Old 07-04-2012, 05:53 AM   #5112
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great pressing Al,

what benefit does the fat gripz bring to the press?

That first lift looked very easy , ill agree with fazc and suggest 142 was attainable.

happy B-day to mini - nice to have the day off to spend it with her.


Brilliant Hazz gif also

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Old 07-04-2012, 08:16 AM   #5113
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Thanks Mark. Fat Gripz are a form of underloading where I make the exercise more difficult so that I use less weight to get the same effect. I try to mix up under- and overloading on my max effort days but the overload tends to be more fun

Been to the kids play zone with Mrs and Mini this morning. Now getting the company car valeted for it to go back tomorrow.

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Old 07-04-2012, 08:45 AM   #5114
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Old 07-04-2012, 08:56 AM   #5115
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Originally Posted by LtL View Post
Thanks Mark. Fat Gripz are a form of underloading where I make the exercise more difficult so that I use less weight to get the same effect. I try to mix up under- and overloading on my max effort days but the overload tends to be more fun

Been to the kids play zone with Mrs and Mini this morning. Now getting the company car valeted for it to go back tomorrow.

Ltl
thanks for that Al , good points to note,

great picture of mini by the way

hope you guys are having a great B-day
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Old 07-04-2012, 05:25 PM   #5116
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EXTRA

Rolling upper back and lats
Hip mobility work

Band pull throughs
3 x 10

Band Pushdowns
3 x 25

Band pull aparts
3 x 10

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Old 07-05-2012, 07:27 AM   #5117
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DYNAMIC EFFORT SQUAT/DL

Ghetto safety bar speed squats
Week 1 of 3
14" box and green bands
Bar x lots for 2 sets
Add bands
Bar for 2 sets of 2
60kgs x 2
Add suit with straps down
60kgs x 2
100kgs for 2 sets of 2
Working sets all done with 45 seconds rest
120kgs for 5 sets of 2
140kgs for 5 sets of 2

Pin 1 speed rack pulls
Against doubled short super minis
60kgs for 2 sets of 3
100kgs for 2 singles
Working sets
120kgs for 8 singles with 30 seconds rest

RDLs
100kgs x 10
120kgs x 10
120kgs x 8

CSR with neutral grip
1pps x 10 per arm
2pps for 2 sets of 10 per arm

Green band pulldown abs
4 sets of 25

Triceps pushdowns
30kgs x 10
15kgs for 2 sets of 10 per arm

Lat high row
1pps for 3 sets of 25

Felt pretty recovered and strong coming into this so decided to do a little more work than usual. The makeshift safety squat bar (cambered bar with a manta ray to push the bar up higher and lifting straps for handles) was pretty unstable and forced me to work my upper back hard to stay tight and keep form. Speed actually increased through the sets so that was promising. Still plopping onto the box a little bit so NEED stronger posterior chain!

Did speed pulls as rack pulls for a bit of variety. That height is hard for me as I have less time to build up the speed to get through the bands. Good work done here.

In line with strengthening my posterior chain, RDLs were next. I am very weak on these but will keep pushing them and variations over the coming months.

Did a bit more back work, abs and some extra triceps and was done. Very hot and sweaty in the gym today and trained alone which meant it took a little longer to get everything set-up and taken down but still done in around 1h45 so not too bad.

Couple of days off now before dynamic bench on Sunday. Have Mini LtL's birthday party on Saturday so that will be a training session in itself

One step closer.

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Old 07-05-2012, 08:17 AM   #5118
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Quote:
Originally Posted by LtL View Post
DYNAMIC EFFORT SQUAT/DL

Bar x lots for 2 sets
Add bands
Bar for 2 sets of 2
60kgs x 2
Add suit with straps down
60kgs x 2
100kgs for 2 sets of 2
Working sets all done with 45 seconds rest
120kgs for 5 sets of 2
140kgs for 5 sets of 2

Pin 1 speed rack pulls
Against doubled short super minis
60kgs for 2 sets of 3
100kgs for 2 singles
Working sets
120kgs for 8 singles with 30 seconds rest

RDLs
100kgs x 10
120kgs x 10
120kgs x 8

CSR with neutral grip
1pps x 10 per arm
2pps for 2 sets of 10 per arm

Green band pulldown abs
4 sets of 25

Triceps pushdowns
30kgs x 10
15kgs for 2 sets of 10 per arm

Lat high row
1pps for 3 sets of 25

LtL
that's a looooong session LTL ... You have moved a hell lot of wt. Very good going ... How much time did it take to complete this monstrous session ... Must be 90+ minutes ...
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Old 07-05-2012, 08:26 AM   #5119
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Thanks Ravi. Took around 1h45 but there was some chatting inbetween exercises as well as a lot of equipment to set-up and put away. At a push I could have done it in 90minutes I reckon.

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Old 07-05-2012, 09:04 AM   #5120
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Strong raw pressing and a lot of solid work in that DE session. Some good motivation to go deadlift.
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