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Old 07-21-2012, 02:27 PM   #5261
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Cool. I'll start with the bar, have Hazzard call me on depth and then work from there. Thanks.

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Old 07-22-2012, 05:27 PM   #5262
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EXTRA

Rolling upper back, lats, quads, hams, IT bands (ouch)

Band stretches for lats

Super mini band single leg curls
3 sets of 20 per leg no rest

Light band good mornings
3 sets of 15

Seated band row single arm
3 sets of 15 per arm no rest

More stretching

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Old 07-23-2012, 02:43 AM   #5263
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superb session LTL ... great lifting ...
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Old 07-23-2012, 06:47 AM   #5264
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Thanks man. I'm in again tonight for dynamic effort bench. Week 3 so gonna work up off the 3 board after speed work then plenty of tricep volume, some shoulder work and lats. Plan:

Speed bench against short super minis
9 x 3 @ 80kgs 3 grips
3 board lockout, thumbs from smooth
Work up in triples
Shoulder pressing
Shoulder isolations
Lat pulldowns
Guns superset of hammer curls and triceps extensions to finish

Hope to be done in 60-75 minutes. Feeling strong.

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Old 07-23-2012, 07:47 AM   #5265
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Quote:
Originally Posted by LtL View Post

Walk 1.5 miles to gym

100kgs for 2 sets of 2
130kgs for 2 sets of 2
150kgs for 2 sets of 2
170kgs for 2 sets of 2
185kgs x 1 solid rep
Add knee wraps
200kgs x 1 but the ugliest rep EVER
200kgs x 1 MUCH better

Walk home from gym
havent been in for a few days but this looks good to me big al.
nice job getting in some LIT too , i suppose it is summer and all that

i see you are also a rep now too? congrats on that
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Old 07-23-2012, 08:13 AM   #5266
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Crush them triceps Ltl.
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Old 07-23-2012, 08:40 AM   #5267
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Nice work buddy! Squatting is looking strong. Im hoping to get back to squatting tomorrow.
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Old 07-23-2012, 03:56 PM   #5268
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DYNAMIC EFFORT BENCH PRESS

Light stretching

Speed Bench against double choked short super minis
Week 3 of 3
Bar for 6 sets
Add bands
Bar for 3 sets
40kgs for 3 sets
60kgs for 3 sets
Working sets all done with 30 seconds rest
80kgs for 3 sets of 3 narrow grip
80kgs for 3 sets of 3 thumbs from smooth
80kgs for 3 sets of 3 POR

3board lockouts against short bands
100kgs x 3
115kgs x 3
122.5kgs x 3
127.5kgs x 3

Strict Military Press
50kgs x 8
60kgs x 8
65kgs x 6

Lat Pulldowns with wide grip
45kgs x 10
60kgs x 10
65kgs for 2 sets of 10

Hammer curls ss with rolling DB extensions
15kgs x 10 per side ss 15kgs x 10
15kgs x 13 per side ss 15kgs x 10
15kgs x 13 per side ss 15kgs x 10

FIN

Good session tonight. Trained alone so moved quickly. Today was the heaviest week of speed benches and I did it with the shortest rest period I can remember. Speed was a little down but with the bands adding around 30kgs at the top, maybe more, I'll take it especially with the narrow grips. Lockouts were good. I had maybe 2.5-5kgs more in me so I left it there. OHPs were fast to begin with but triceps soon tired. Still managed one rep more at 65 than last time though so at least there's a bit of progress there. Rest of the assistance was solid. All done in around 75minutes. Good times.

Few days off now before Max Effort Squat/DL on Thursday. Reverse band deadlifts with average bands. Should get some decent overload out of that. Between now and then though I will be doing lots of recovery and a couple of extra sessions: one for upper and lower tomorrow and one for upper on Wednesday.

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Old 07-23-2012, 03:57 PM   #5269
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All looks sexy mate.
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Old 07-23-2012, 04:04 PM   #5270
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Looking sexy? Business as usual buddy

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