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Old 08-18-2012, 04:50 PM   #5441
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EXTRA

Missed the extra session yesterday as worked 11.5 hours straight and was beat.

Tonight's session all done with long super mini band and all done in one set:

Pull aparts
50reps

Single leg curls
50reps per leg

GMs
25reps

Single arm row
50per arm

Max Effort bench tomorrow morning. POR grip for a max off 3board. Have only used this exercise twice in the past year and got 165 and then 170. Both were with competition grip. Hoping for a PB but with narrower grip as well.

Al
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Old 08-19-2012, 12:09 AM   #5442
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Bring home a big PR.
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Old 08-19-2012, 08:00 AM   #5443
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MAX EFFORT BENCH PRESS

Walk to gym

Bench press
POR grip
Bar for 2 sets
60kgs x 8
80kgs x 5
100kgs x 2
115kgs x 1
125kgs x 1
135kgs x 1
Add 3 board
150kgs x 3
157.5kgs x 1
165kgs x 1
167.5kgs x 1 PB with stricter form and this grip. Was losing form so rather than ugly up another rep, I called it there.
Add slingshot and removed boards
140kgs for 2 sets of 6 (+1 rep over last time)

Sled work outside in the blazing sunshine
Sled +20kgs for 20 face pulls and then 20 overhead tricep extensions

Did the above twice in a row with no rest and was beyond pumped. Great combo.

So not quite the 170kgs+ I was looking for but a good session nonetheless. Felt a bit slow on the full range stuff but having gone heavy on Monday, this was no surprise. Tried to stay tight onto the boards instead of crashing them as I used to. A tip from Mike Wolf (Westside 800+ bencher before the multi ply era) stuck in my head: imagine there's an egg on the board and try not to break it. This combined with the narrower grip made the exercise much harder. Didn't get much footage today as my camera kept running out of memory but will post the two sets I did manage to capture later on. First I am taking Mini off for her first ever swimming lesson

Al
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Old 08-19-2012, 09:13 AM   #5444
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Solid top weight broski
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Old 08-19-2012, 09:16 AM   #5445
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one hell of a bench session keep it up
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Old 08-19-2012, 10:06 AM   #5446
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Thanks guys. Swimming has just killed me off. Stick a fork in me, I'm done.

Al
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Old 08-19-2012, 11:40 AM   #5447
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Way to bring home a PR.
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Old 08-19-2012, 12:16 PM   #5448
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Thanks Steve. Feel beat now. Front squats could be interesting tomorrow night

Al
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Old 08-19-2012, 12:40 PM   #5449
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How long has it been since you did them?
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Old 08-19-2012, 01:09 PM   #5450
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Nice work on the bench Al! Also that assistance work using a sled sounds like a great way, got inspired:-)
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