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Old 07-31-2012, 01:22 AM   #5331
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Nice new PR LtL, looks a great session to me. I guess the 30 minute walk to and from the gym is helping you shed a lb or two each week,
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Old 07-31-2012, 02:10 AM   #5332
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very strong work mate ... great lifting ...
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Old 07-31-2012, 04:49 PM   #5333
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160 was butter. 170 looked strong too. Perhaps another 5-10 pounds in that.
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Old 07-31-2012, 05:17 PM   #5334
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Thanks guys.

A little extra session tonight:

Rolling and hip mobility stretching - 5-10minutes of various stuff

Seated banded rows
3 sets of 25

Seated leg curls
3 sets of 25

One armed tricep pushdowns
3 sets of 25

All done with long super mini bands

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Old 08-01-2012, 02:09 PM   #5335
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You obviously lift often enough to shatter PR'sLike Steve said, you likely had more in you, but you always seem to have more, if not now, the next time.

Are you taking in live any Olympic action like the weightlifting?
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Old 08-01-2012, 02:55 PM   #5336
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Loving the weightlifting. It's timed perfectly so I can watch the finals as I get home from work Now though it's time for beach volleyball

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Old 08-01-2012, 03:14 PM   #5337
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Old 08-01-2012, 05:15 PM   #5338
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EXTRA

Rolling for upper body - 5 minutes
Lower body feels good after mobility work last night

Overhead single arm triceps extension
3 sets of 25 per arm

Band GMs
3 sets of 20

Band pull aparts
3 sets of 20

All done with super mini band whilst watching these lovely ladies.

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Old 08-02-2012, 04:22 PM   #5339
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DYNAMIC EFFORT SQUAT/DL

30minute walk to the gym

Speed front squats
12" box against light bands
Bar for 3 sets
Add bands
Bar for 2 sets of 2
60kgs for 2 sets of 2
80kgs for 2 sets of 2
Working sets
95kgs for 2 sets of 2
Too slow so dropped to
85kgs for 10 sets of 2

Conventional speed pulls
1 plate deficit and doubled light band
60kgs for 3 singles
100kgs for 2 singles
Working sets
130kgs for 10 singles

RDLs
100kgs for 3 sets of 10

Spread eagle sit-ups
20kgs for 3 sets of 15

FIN

Good session tonight. Did front speed work tonight and damn it was hard. Had to drop the weight to keep the speed up. After 4 sets I only wanted to do 6, so I did 8 and then 2 more for good measure. All sets were horrible but form got better. Very hard on the upper quads and upper back.

Speed pulls went really well. Dipped a little lower at the start as per Steve's advice and it made the whole pull cleaner. Hopefully I'm onto something.

RDLs were brutal. Not least because I had Pete shouting at me the whole way through to keep my form tight and to slow the reps down. Very hard on the glutes, hams and back.

Finished with spread eagle sit-ups which are fast becoming a favourite.

First session on Volatile tonight. Need to work on dosage and timing but focus and pump were solid and no jitters. Feeling like I will sleep well too which will be a bonus over all other preWOs

Will do a little session at the work gym tomorrow and then dynamic bench at the weekend.

LtL
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Old 08-02-2012, 05:34 PM   #5340
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That all looks really good Al, I'll be looking to hit some Front Speed work at some point as well.

I'm assuming they were to a box right?
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