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Old 08-30-2012, 08:06 PM   #5541
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solid lifting Lt keep it up....and keep pounding the weight around
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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Old 08-31-2012, 12:22 AM   #5542
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Thanks guys. Upper back is in pieces this morning but forearms and elbows still don't hurt which they normally would from straight bar work. Higher bar position FTW

Al
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Old 08-31-2012, 09:04 PM   #5543
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Nobody out-works you Al. Hips seemed too high to me as well. Does this cause loss of leverage and hip drive?

At any rate, still superb work and lifting.
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Old 09-01-2012, 02:15 AM   #5544
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It's not the height of the hips per se that's the problem. I lose leverage when they come up and my upper body doesn't. Then I end up in a tabletop and basically have to stiff leg pull to finish. If I can keep the hips and upper body in the same relative positions throughout the pull, which I did better on the second filmed pull, I will be a lot stronger.

Al
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Old 09-01-2012, 04:54 AM   #5545
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Good stuff Al. I have the same issue as you with the hips coming up first sometimes, when I incorporated halting deadlifts into my training it helped alot with keeping the upper body "locked" in place.
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Old 09-01-2012, 05:18 AM   #5546
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For the later reps I worked hard on engaging the hamstrings and glutes at the start and that seemed to help. Going to be doing even more deadlifting moving forward in the lead-up to the meet. I'll get there.

Backload last night was three doughnuts and a large thin crust pizza with reduced fat cheese. Woke up this morning at 95.4kgs Should be 95 on Monday after more controlled backloads tonight and tomorrow.

Plan is now a couple of weeks of the same protocol after holiday or until I hit 95-96 again then I will add in more carbs pre-training and post training. Even if I'm 97kgs, a week of lower carbs and water loading will have me at 93 come the meet. Getting excited now. Holiday in a week and then game time!

Al
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Old 09-01-2012, 07:04 AM   #5547
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Good work big man. You prove my point on my own weight loss being necessary too. You say you will be 93kg come meet time and I guarantee that if you stood beside me when I was also 93kg, you would look miles bigger.
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Old 09-01-2012, 07:53 AM   #5548
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With dehydration I will only be 93kgs for the weigh-in. By the time I'm lifting I plan on being back up to 95-96kgs. If I had a 24hour weigh-in it would be even higher than that I think but thanks for the compliment

Al
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Old 09-01-2012, 09:28 AM   #5549
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Quote:
Originally Posted by LtL View Post
Plan is now a couple of weeks of the same protocol after holiday or until I hit 95-96 again then I will add in more carbs pre-training and post training. Even if I'm 97kgs, a week of lower carbs and water loading will have me at 93 come the meet. Getting excited now. Holiday in a week and then game time!

Al
Been a while. Really looking forward to seeing what you can get done on the platform.

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Old 09-02-2012, 07:06 AM   #5550
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DYNAMIC EFFORT BENCH PRESS

Speed bench against double choked short super minis
Bar for 6 sets alternating grips
Add bands
Bar for 3 sets of 3
50kgs for 3 sets of 3
65kgs for 3 sets of 3
Working sets
85kgs for 3 sets of 3 fingers on the smooth
85kgs for 3 sets of 3 thumbs from the smooth
85kgs for 3 sets of 3 POR

Remove bands
CGBP 100kgs x 3 getting used to pressing without bands

Tricep hell
100kgs from chest to 3 board and back down in doubles

3board close grip lockouts
100kgs x 17

Stopped. Felt too sick to continue. Mini has been sick this week and between her being in our bed breathing germs all over us and the lack of sleep that gave me, I am now sick as well. Was debating not training this morning. I'm glad I did to get at least a little bit of work in but it's frustrating to say the least to waste a session.

Only one more week of training before holiday and I have max effort deadlifts, a max bench session and, if I can squeeze it in, a dynamic effort squat/DL session. Providing I feel better I will push pretty hard and go heavy on all three days but I need to feel better first. Lack of sleep, a strict diet, a sick daughter and some hard sessions last week have kicked my ass.

Onwards and upwards.

Al
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