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Old 07-28-2012, 12:43 PM   #5301
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Doing family stuff today. Deadlifting in the morning. D.I.E.L?

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Old 07-28-2012, 01:53 PM   #5302
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Do I Even Lift

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Old 07-28-2012, 05:03 PM   #5303
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EXTRA

Nothing too extensive. Just mobility and upper body. Will finally be back in the gym and deadlifting tomorrow morning.

Rolling upper body and hamstrings/glutes which were tight from band GMs yesterday

Overhead tricep extensions
Long super mini band
2 sets of 25
2 sets of 20
All single arm
All done with no rest

Band pull aparts
4 sets of 15

Bed.

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Old 07-29-2012, 10:15 AM   #5304
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MAX EFFORT SQUAT/DL

Walked to the gym
Light stretching as I got set-up

Reverse average band deadlifts
Bands took 60kgs at the bottom
Don't completely deload at the top
Double overhand no chalk
110kgs for 2 sets of 3
150kgs x 3
190kgs x 2
Add belt and chalk
230kgs x 3/4 lost grip at lockout
Add lifting straps
230kgs x 1
250kgs x 1
270kgs x 1 PB but ramped. Too big a jump. Rookie mistake
260kgs x 1 much cleaner
265kgs x 1 grinder but still cleaner than 270

Ghetto GHRs with light band assistance
BW x 15
BW x 11
BW x 11

Back extensions on roman chair
3 sets of 15

Green band pulldown abs
2 sets of 30

Leg raises
4 sets of 10

FIN

Didn't feel strong coming into today. Truth be told I didn't want to train but I felt ok once I was in and working. Annoyed at myself for making that big jump. From how the 260 and 265 went, I think I could have made 270 cleaner if I'd have made those smaller jumps up to it. Stupid.

Fried my posterior chain as punishment after the pulls. Band assisted GHRs are way better than pushing myself off the bench. I can go way deeper and it's works me much harder. Everything else just hurt but that was what I needed.

Should be back in tomorrow night for max effort bench. Still undecided as to what I will do but it will be top end focused.

Here's today's video:


LtL

Last edited by BendtheBar; 07-29-2012 at 10:48 AM.
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Old 07-29-2012, 10:23 AM   #5305
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+ Food + Olympics...
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Old 07-29-2012, 10:24 AM   #5306
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Awesome work man, massive PB.
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Old 07-29-2012, 10:32 AM   #5307
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Thanks guys. Should have mentioned I also hit a belt PB today. 4th hole

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Old 07-29-2012, 10:39 AM   #5308
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Originally Posted by LtL View Post
Reverse average band deadlifts
Bands took 60kgs at the bottom
Don't completely deload at the top
270kgs x 1 PB but ramped. Too big a jump. Rookie mistake
260kgs x 1 much cleaner
265kgs x 1 grinder but still cleaner than 270
Quote:
Originally Posted by LtL View Post
Thanks guys. Should have mentioned I also hit a belt PB today. 4th hole
That was raw too (right?), so a very nice effort indeed despite the ramp and the 260 was smooth. Great work Al.

And great news on the belt PR!
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Old 07-29-2012, 10:48 AM   #5309
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Thanks buddy. My posterior chain hams up to my traps is all destroyed now. Good times.

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Old 07-29-2012, 10:48 AM   #5310
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Nice pulls, congrats on the PRs!
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