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Old 08-02-2012, 07:30 PM   #5341
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Finished with spread eagle sit-ups which are fast becoming a favourite.
Where did you pick that one up from? Feet secured throughout the situp?
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Old 08-02-2012, 10:32 PM   #5342
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Doing work as always, LtL. Great looking DE session.
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Old 08-02-2012, 10:41 PM   #5343
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I like the name of the pre-wo, Volatile I will have to order me some as soon as I need some more, as I am now training after work.

I am going to try some speed front squats next week. Hopefully I can get some bands soon. Do these look OK? Any others I should get on the Elite Site?

Elite FTS

I am also curious as to the spread eagle sit ups.

Great training Big Al!!
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Old 08-03-2012, 02:25 AM   #5344
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Great session Al, very strong
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Old 08-03-2012, 05:01 AM   #5345
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Thanks guys. Spread eagle sit-ups are an old Westside favourite. Legs out wide and straight and then crunch the abs.

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Old 08-03-2012, 11:02 AM   #5346
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Great work LtL, speed front squats sound brutal!
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Old 08-03-2012, 11:38 AM   #5347
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Quote:
Originally Posted by LtL View Post
Thanks guys. Spread eagle sit-ups are an old Westside favourite. Legs out wide and straight and then crunch the abs.

LtL
These sound very tough! Nice work big man
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Old 08-03-2012, 12:11 PM   #5348
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Quote:
Originally Posted by LtL View Post
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
Solid speed work !
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Old 08-04-2012, 07:10 AM   #5349
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Thanks Trap.

Little session from the work gym last night.

Lat Pulldowns
3 warm-up sets
4 sets of 10 working up to around 80% of the stack

Shoulders superset
6kgs dumbells
15 lateral raises and then 15 front

Guns superset
3 sets of 20 Tricep Pushdowns with 3 sets of hammer curls with 18kgs

Weighted sit-ups
3 sets of 15 with 25kgs dumbell on chest

Dynamic effort bench tomorrow.

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Old 08-04-2012, 09:30 AM   #5350
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The cheek of you calling almost 300 pound deadlifts 'speed pulls'

Great work big guy!
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