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Old 04-22-2011, 02:12 PM   #511
LtL
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Quote:
Originally Posted by jesseisrael View Post
Damn good job Al!!!!
Thanks Jesse. Pressing is feeling good at the moment.

Quote:
Originally Posted by big_swede View Post
Great job bro!! Congrats on the PR!!



^This fits my new approach too, thanks for the quote!
Thanks Swede. That quote works well for a lot of people who want to SHFW.

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Old 04-22-2011, 02:23 PM   #512
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On a whim I just decided to have an ice bath to try to help my back. 5 minutes of pure hell. Hopefully it relieves some of the tightness.

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Old 04-22-2011, 02:59 PM   #513
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Old 04-23-2011, 07:30 AM   #514
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Quote:
Originally Posted by LtL View Post
MAX EFFORT BENCH PRESS

RC warm-ups with 2.5kg's plates
CGBP
Bar x lots
60kg's x 8
80kg's x 5
100kg's x 3
115kg's x 1
125kg's x 1
132.5kg's x 1 PB
137.5kg's x 1 PB

Dumbell Bench Press
30kg's for 2 sets of 20

Straight Bar Tricep Pushdowns
6plates for 2 sets of 15

Seated Cable Row
75kg's x 15
75kg's x 20

EZ Bar Standing Curl
35kg's x 10
30kg's x 10

Awesome session with the guys today. Sun is shining, weather is sweet, makes me wanna move, well the bar

CGBP's felt strong. I went for 132.5 to make sure I got the PB before pushing it. Didn't think I would get 140 after that by the way I had to grind out the 137.5 I think I was right, good call. John hit 137.5 then went on to get 140 for the win. Also attempted 145 and ran out of steam. If he had made the straight jump I think he may well have got it.

Got lots of volume in the rest of the session. I read a good quote about assistance the other day which said something along the lines of: "The exercises should be things that you have difficulty on at light weights so that you can work hard without burning out your CNS. This will allow you to lift heavier for longer without deloading." This matches my thinking as well. I want things which add to my performance on the big 3 and not detract from them.

Lastly my back/forearm issue is starting to flare a bit again. Forearm was tight as hell during the heavy pressing today and also as I got tired on the dumbells although I could adjust the angle slightly to help there. It didn't hold me back and after a bit of icing PWO it feels ok but this is another sign that it's time to deload. I have a wedding tomorrow so have pushed my max effort Squat/DL back to Monday and then next week I'll just do dynamic effort sessions with reduced volume and no max effort before slipping back into the normal routine the week after. I think my body will thank me for it.

Here's the vid:

YouTube - Max Effort Bench 22/04/11

LtL
Hectic lifting Al! That is a beast mode bench
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Old 04-23-2011, 08:51 AM   #515
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Monster PR Al. Congrats.

Exceptional quote as well:

Quote:
"The exercises should be things that you have difficulty on at light weights so that you can work hard without burning out your CNS.
Btw, when I saw ^ Carl's picture at first it didn't look like ice...
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Old 04-23-2011, 07:15 PM   #516
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Grtas on the PBs!
That quote makes a lot osense.
Keep smashin!
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Old 04-24-2011, 05:27 AM   #517
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Quote:
Originally Posted by Carl1174 View Post





Carl.
It wasn't pleasant but it seems to have done the trick. Back feels a lot looser.

Quote:
Originally Posted by Ripped64 View Post
Hectic lifting Al! That is a beast mode bench
Thanks Rob.

Quote:
Originally Posted by BendtheBar View Post
Monster PR Al. Congrats.

Exceptional quote as well:

Btw, when I saw ^ Carl's picture at first it didn't look like ice...
Thanks Steve. Pressing is coming along nicely at the moment.

Quote:
Originally Posted by Szelago View Post
Grtas on the PBs!
That quote makes a lot osense.
Keep smashin!
Thanks buddy. Reverse band squats on the smash menu tomorrow.

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Old 04-24-2011, 09:12 AM   #518
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Congrats on the pr, al! 300lbs+ close grip bench press puts you in a different league now!
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Old 04-25-2011, 06:31 AM   #519
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Quote:
Originally Posted by ILoveLifting View Post
Congrats on the pr, al! 300lbs+ close grip bench press puts you in a different league now!
Thanks buddy.

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Old 04-25-2011, 08:05 AM   #520
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MAX EFFORT SQUAT/DL

Leg swings, deep heat application, bit of shoulder stretching
Bar x 8
60kg's x 8
100kg's x 5
Add reverse bands, take barely 20kg's at the bottom of the squat
140kg's x 3
160kg's x 1
175kg's x 1
187.5kg's x 1 Most weight I've ever squatted so PB
200kg's x 1 Bigger PB

I definitely have one more in me but not today. Was feeling a bit pukey at this point. Little did I know.... As the weather was really nice I decided farmers walks would be a good DL substitute.

Farmers walks
40kg's per side for 1/2 car park with no set downs
40kg's per side for whole car park with no set downs x 2
Feeling VERY pukey
60kg's per side for 1/2 car park
60kg's per side for whole car park

FIN

I have not done that much cardio in a LONG time (as you can see in the video). Halfway through the last trip Dave had to resort to lying to me to get me going again ("There's a car coming." There was no car ). For the last 10-15metres my grip was shot. My hands were almost completely open and I was hanging on by fingertips but Dave had made it all of the way (with straps) and I was determined to beat him. Afterwards I lay on the floor for quite a while before I was ready to get up and carry the stuff back inside.

I had planned to do leg curls and ab's but honestly I could barely breathe without retching so I called it a day. Awesome session and a great way to destroy myself before a week off. Now I'm gonna recover a bit before heading to Mrs LtL's grandparents for more food

Here's today's video:


LtL
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