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Old 07-12-2012, 03:56 PM   #5171
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I see what you mean. You are so much tighter in your video there and the unrack was much shorter. If I can unrack like that, I will be able to stay on my traps more. I'm gonna speed bench on the other bench this weekend and see if I can make that work. Thanks man.

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Old 07-12-2012, 04:42 PM   #5172
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EXTRA

Rolling and stretching

Tricep Pushdowns
Single arm with short super mini
3 sets of 20 per arm

Band pull aparts
3 sets of 10 with long super mini

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Old 07-13-2012, 02:19 PM   #5173
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DYNAMIC EFFORT SQUAT/DL

Light stretching and deep heat to lower back

Speed squats with ghetto safety bar and average bands
16" box
Week 2 of 3 week wave
Wider stance than usual. All of the way to the edge of the rack.

Bar for 2 sets
Add bands
Bar for 2 sets
Add suit with straps down
70kgs for 3 sets of 2
110kgs for 3 sets of 2

Working sets
130kgs for 4 sets of 2
150kgs for 4 sets of 2

Speed pulls from lowest hole in rack
Suit straps down

60kgs x 3
100kgs x 3
140kgs x 1

Working sets
160kgs for 5 singles
Straps up
180kgs for 3 singles

RDLs
80kgs x 10
100kgs x 10
120kgs x 10
140kgs x 9 but only 5 of those were good form

Ran out of time so will do abs tomorrow in my extra session.

Good session today. I put my box height up 2" as last week I was plopping onto the box a bit. Wider stance today as well which was snappy but had to concentrate hard on forcing my knees out. The stance made balance a little harder and walking the weight back in from max width is no fun but weights were light enough that I could manage ok.

Next was speed pulls which I decided to do out of the rack again but with the suit on. Tried a few reps with the straps up and results were... Interesting. I feel like if I could do that Mark Bell lengthened arms style lockout, it could work well. Either that or I need to learn to pull through the point where the suit loses power and I take over. Today the reps were a little two stage. Essentially the suit accentuates my existing form flaws right now. Gonna get a bit more practice in over the coming weeks and see if I can't remedy this.

Last I hit RDLs. Form was good but broke down as I got tired on the last set.

Session was intense. Disappointed I ran out of time for abs but with all of the faffing and gear set-up time, it was to be expected and I'd rather put my daughter to bed Will have video up later. Steak and chips to cook and eat first though

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Old 07-13-2012, 03:48 PM   #5174
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Quote:
Essentially the suit accentuates my existing form flaws right now. Gonna get a bit more practice in over the coming weeks and see if I can't remedy this.
You'll get it. I have faith.

Solid amount of RDL reps. Good work.
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Old 07-13-2012, 04:45 PM   #5175
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Thanks Steve. If I can harness the power, I could get a fair amount onto my pull from my squat suit. That's a big IF right now though.

Video uploading now.

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Old 07-13-2012, 04:48 PM   #5176
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Solid session mate, let's have a gander at the video.
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Old 07-13-2012, 05:36 PM   #5177
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Last edited by BendtheBar; 07-13-2012 at 09:31 PM.
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Old 07-13-2012, 05:48 PM   #5178
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Very natural squatting Al, your form looked much better on those box squats.
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Old 07-13-2012, 05:54 PM   #5179
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Thanks buddy. I'll be staying at that height for a while now working on sitting back further and arching harder before dropping back down to a below parallel box at which point my hamstrings should be strong enough to stop me from plopping.

What did you think about the pull?

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Old 07-13-2012, 06:03 PM   #5180
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Seemed pretty decent, bit of hesitation at the lockout and I think you'd be better served with throwing the head back rather than up. Good for the weight involved though.
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