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Old 08-04-2012, 09:53 AM   #5351
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great consistent sessions LTL ... keep lifting ...
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Old 08-04-2012, 10:36 AM   #5352
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Have a good session.
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Old 08-05-2012, 05:31 AM   #5353
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DYNAMIC EFFORT BENCH PRESS

Walk to gym
Light stretch

Speed bench against doubled long super minis
Bar for 6 sets of 3 (done 3 sets at a time, one grip after another)
Add bands
Bar for 6 sets of 3 (done 3 sets at a time, one grip after another)
50kgs for 3 sets of 3 alternating grips
60kgs for 6 sets of 3 alternating grips
Working sets
70kgs for 3 sets of 3 fingers next to smooth
70kgs for 3 sets of 3 thumb from smooth
70kgs for 3 sets of 3 POR

3 board lockout work
Competition grip
No bands
100kgs x 3
125kgs x 3
135kgs x 3
142.5kgs x 3 +2.5kgs over last time

Incline dumbell bench
36kgs x 10
36kgs x 7

Meadows rows
30kgs x 10
40kgs x 10
50kgs x 10

Kelso shrugs
75kgs x 10
85kgs x 10
95kgs x 15

FIN

More write-up later.

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Old 08-05-2012, 06:08 AM   #5354
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Good solid work and volume there.
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Old 08-05-2012, 08:48 AM   #5355
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Keep charging hard.

Quote:
Meadows rows
Is that in the rack, bar against rack row?
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Old 08-05-2012, 10:46 AM   #5356
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Meadows rows for Steve:


Great session this morning. Had my buddy open the gym early for me (very cool) and I was in at 9:15. Had to go visit family for lunch so I hit as much as I could in the time I had. Pushed the band tension higher for this round of speed benching. The narrow grip sets were a bit slow so next week I will go up in weight and just go close and POR grips for 8 sets. Lockouts were good. At that height and with a comp grip, it is basically a tricep extension. This will definitely help shifted lockout. After that I was running short on time. Did some ancillary pressing but my triceps were shot so I moved onto back. Meadows rows were a new one for me. Gave a good lower lat pump and felt like a good angle to work from. Kelso shrugs went great today and managed to pile a bit more weight on which is good. After that I went and ate a massive meal at Mrs LtL's parents' house so I am having today as a refeed day and eating carbs all day. I trained on an empty stomach and 1.5scoops of Volatile. Worked better today. Good focus and energy without jitters. Going to try 2 scoops tomorrow as I will be training after eating. Tomorrow is Max Effort Squat/DL and I think I will be doing some good mornings. Probably a strict, arched back variant. Weights will be low I think as I am weak in the key muscle groups for this area but will hopefully get some good work in. Now though it's time to do house chores whilst watching more Olympics.

LtL

Last edited by BendtheBar; 08-06-2012 at 03:34 PM.
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Old 08-06-2012, 06:55 AM   #5357
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So I have arched back GMs lined up for tonight. Not expecting big weights but should work my weaknesses nicely. Gonna follow up with some paused squats, GHRs and abs.

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Old 08-06-2012, 07:28 AM   #5358
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Sounds like a good workout coming. Hit it hard man!
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Old 08-06-2012, 07:43 AM   #5359
ravimolasaria
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Awesome volume LTL ... great going ...
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Old 08-06-2012, 01:02 PM   #5360
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I love those Meadows' Rows Big Al!!

I had a big Italian Feast yesterday as well!!

BTW, what is competition grip?
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