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Old 08-11-2012, 12:41 PM   #5401
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That is a solid meal! Makes me want something like that right now, nice lifting too.
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Old 08-11-2012, 01:54 PM   #5402
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now thats a nice menu
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Old 08-11-2012, 02:51 PM   #5403
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Followed the meat feast last night with the attached.

Al
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Old 08-11-2012, 10:54 PM   #5404
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slow for 36 reps :O now that is pretty killer
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Old 08-11-2012, 11:44 PM   #5405
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Quote:
Originally Posted by LtL View Post
Followed the meat feast last night with the attached.

Al
Dear Lord!!! Drool....

Silverback Barbell
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Old 08-12-2012, 03:59 AM   #5406
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Thanks guys. @Rob it was reasonably easy. Just a bit of a burn towards the end. Would like to get up to 2 minutes of continuous reps.

Dynamic effort squat/DL today. Week 2 of my raw front squat speed wave: 80kgs for 4 sets, 90kgs for 4 sets. Then I'm gonna do some heavier speed pulls and maybe some deadlift reps to get some more volume in on pulls. Then GHRs, back extensions and abs. Should be a good one.

Al
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Old 08-12-2012, 10:26 AM   #5407
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DYNAMIC EFFORT SQUAT/DL

Walked to gym. PB time of 18minutes.

Speed front squats
Week 2 of 3
12" box and double choked light bands
Bar for 2 sets
Add bands
Bar for 2 sets
50kgs x 2
60kgs x 2
70kgs x 2
Working sets
80kgs for 4 sets of 2
90kgs for 4 sets of 2

Speed pulls
1 plate deficit and doubled light band
60kgs x 3
100kgs x 3
Working sets
130kgs for 7 sets of 2
130kgs for 1 set of 5

Ghetto GHRs with light band assistance
10
12
13

All were supersetted with back extensions on the roman chair
BW for 1 set of 15 and 2 sets of 10

Suitcase deadlifts
60kgs for 3 sets of 5 per hand

Great session. Started training at 12:30 and at that point had been up for five hours and no food. Just a large cup of coffee and 1.5scoops of Volatile. Front squats felt better than last week. Little faster but looking at the video I need to sit back more from the start of the descent. I think I look ok coming off the box but my knees come too far forward on the way down.

Tried something different and put some more volume into my speed work as per a suggestion in one of Bell's recent Power Project videos. Doubles went well but I think I'm stopping short of lockout on these for some reason Again looking to hear feedback on this.

Despite no food I had good energy for assistance and finished the session well. Bodyweight has been up and down this week. It's weird my waist is the same size if not smaller but I have gained 3kgs and am back up over 100 again. Weird

Overall I'm feeling good right now. Going to do one more speed cycle raw after this one and then get back in the suit. Got a few more changes I've been discussing with Fazc but I'll talk more about those later. Here's the video. Seems to look better now I'm using iMovie instead of the other app:


Al

Last edited by BendtheBar; 08-12-2012 at 10:31 AM.
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Old 08-12-2012, 10:33 AM   #5408
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Looked fast and strong. Those speed front squats are man-makers.

Hips still popping up a little on deads. What those arms. They looked bent, and when they straightened your hips are popping up. Bad chain reaction.
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Last edited by BendtheBar; 08-12-2012 at 10:40 AM.
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Old 08-12-2012, 10:49 AM   #5409
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Cool to see some vids of those Fronts, look like something I'll do at some point.

Quote:
Originally Posted by LtL View Post
Doubles went well but I think I'm stopping short of lockout on these for some reason Again looking to hear feedback on this.
I felt like that on my last Dead session as well, I think we just need to make more a consious effort to commit to the finish that's all.

Quote:
Despite no food I had good energy for assistance and finished the session well. Bodyweight has been up and down this week. It's weird my waist is the same size if not smaller but I have gained 3kgs and am back up over 100 again. Weird
All good!
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Old 08-12-2012, 10:56 AM   #5410
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Been thinking through the "rolling start". I have noticed that on a good percentage of rolling starters I also notice the hips coming up as the pull is initiated. This morning I was struck with a possible reason why.

The supinated hand is rowing, so to speak, and isn't always being straightened before the pull starts.
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