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Old 09-07-2012, 09:50 AM   #5591
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No PR is safe the way you progress Big Al.

Very wide grip there. Does it have to be wide when shirted?
Thanks Jim. Grip was middle finger on the ring and has always been my competition width. Wider grip does help to load the shirt a bit more though.

Al
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Old 09-07-2012, 11:50 AM   #5592
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400 pounds of awesome! Not sure I needed to hear about lubricant and so forth!
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Old 09-07-2012, 01:58 PM   #5593
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Thanks Kuyt. Rest assured no lubricant was used last night.

Al
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Old 09-16-2012, 01:08 PM   #5594
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Back from holiday today.

Back on carb backloading tomorrow morning.

Back in the gym tomorrow night.

Normal service has been resumed.

Al
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Old 09-16-2012, 01:29 PM   #5595
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Back from holiday today.

Back on carb backloading tomorrow morning.

Back in the gym tomorrow night.

Normal service has been resumed.

Al
Haha - I didn't know you were on Holiday and was wondering why you hadn't posted for a week.hope it was great Big Al. Was this the first vacation with Fiorella?

What's on tap for iron destruction tomorrow?
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Old 09-16-2012, 02:19 PM   #5596
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Second holiday with Mini, first to Italy to see La Famiglia.

Tomorrow night is dynamic effort bench. I will finish the wave of speed benching I started before the break against double choked short super minis and will use the slingshot for a bit of overload. Then loads of tricep, assistance pressing and upper back work.

Al
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Old 09-17-2012, 01:02 PM   #5597
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Back from holiday today.

Back on carb backloading tomorrow morning.

Back in the gym tomorrow night.

Normal service has been resumed.

Al
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Old 09-17-2012, 03:30 PM   #5598
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DYNAMIC EFFORT BENCH PRESS

Speed bench against double choked short super mini bands
All warm-ups done with different grip each set
Bar for 3 sets
Add bands
Bar for 3 sets
50kgs for 3 sets
75kgs for 3 sets
Add slingshot
75kgs for 2 sets
Working sets
95kgs for 3 sets of 3 thumbs from the smooth
105kgs for 3 sets of 3 POR
Remove slingshot and add 3 board
120kgs x 1
135kgs x 1
145kgs x MISS
Remove bands
145kgs x 4 PBR

CSR
40kgs per side for 3 sets of 8

Lying EZ bar extension (* la Rippetoe)
40kgs for 3 sets of 10

Rope face pulls
8plates for 2 sets of 12

Tried to superset with rear delt flies but it was hurting my shoulder so stopped.

Mini woke us up at 5:30am and was very tight from all of the cramped cars and airplane seats yesterday so all things considered tonight wasn't too bad. Got a couple of extra sessions for the next two days and will be doing some serious rolling and stretching before hitting a full gear squat on Thursday. The countdown to the meet has begun.

Al
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Old 09-17-2012, 09:58 PM   #5599
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going to be a solid lift this week...and can not wait to see your lifts when meet time
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Old 09-17-2012, 10:00 PM   #5600
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Damn... still going strong in here!!!
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