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Old 10-03-2012, 04:55 PM   #5701
J_Byrd
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So your not far off your previous 3board best at 17lbs lighter and for full range? I would call that progress!!!
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Old 10-04-2012, 04:35 PM   #5702
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Quote:
Originally Posted by J_Byrd View Post
So your not far off your previous 3board best at 17lbs lighter and for full range? I would call that progress!!!
Thanks JB. Losing the weight has been mentally tough but I'm getting there.

MAX EFFORT SQUAT/DL

Arched GMs with reverse light bands
Bar for 2 sets
Add bands lightening 20kgs at the bottom
60kgs x 5
80kgs x 5
100kgs x 3
115kgs x 2
122.5kgs x 1
130kgs x 1
135kgs for 4 singles
120kgs x 5
100kgs x 5

Dimmel deadlifts
60kgs x 20
70kgs for 2 sets of 20

Spread eagled sit-ups
20kgs plate behind head for 2 sets of 20

Cable side crunches
35kgs for 2 sets of 10 per side

FIN


Good Mornings kick my ass. I suck badly at them. I feel my posterior chain is capable of more right now but I am limited by my upper back. I was coming up when it started rounding tonight. Rather than stacking more weight on and folding myself, I stuck at 135 and worked technique trying to get a perfect rep. Then I did two down sets to work more technique. The result is that my upper back is currently already getting sore

To summarise tonight's session was light but still destroyed me. Good times.

Al
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Old 10-04-2012, 04:49 PM   #5703
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Definitely looks like you got the most out of your light day, which would be heavy for any non beast human lol. Keep up the good work Al. I locked out every rep on bench today, feels good.
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Old 10-04-2012, 04:54 PM   #5704
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Good lifting tonight mate.

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Old 10-04-2012, 07:12 PM   #5705
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It's ok to suck. just suck less each workout. I know you will. I suck at them too for what it's worth.

How were the dimels?
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Old 10-05-2012, 02:38 AM   #5706
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Good stuff Al, your forms getting better and looking strong now. Pushing this up to 180 and beyond will really reap the rewards I reckon.
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Old 10-05-2012, 04:08 AM   #5707
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Quote:
Originally Posted by Randoja View Post
Definitely looks like you got the most out of your light day, which would be heavy for any non beast human lol. Keep up the good work Al. I locked out every rep on bench today, feels good.
Yeah I'm pretty sore today in all of the right (weak) places. Glad you're lifting properly now. Not locking out will only come back to bite you in the a$$ at a later date.

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Originally Posted by Hazzard View Post
Good lifting tonight mate.

Thanks mate. Last night was fun. Good banter/energy in the gym. Now if we can just get James to sack up a bit and lift what he's capable of...


Quote:
Originally Posted by BendtheBar View Post
It's ok to suck. just suck less each workout. I know you will. I suck at them too for what it's worth.

How were the dimels?
I'm starting to suck less. My glute and ham strength has come up nicely. Just need more mid-upper back and I'll be sticking an extra plate on them. Dimmels are good but they do burn a LOT! Amazing how hard that little weight can be.

Quote:
Originally Posted by Fazc View Post
Good stuff Al, your forms getting better and looking strong now. Pushing this up to 180 and beyond will really reap the rewards I reckon.
Thanks buddy. Felt ok last night. Looking forward to getting this exercise stronger and watching my squat and dead climb too.

So I'm a little sore today but nothing too bad. Only working a half day and then I have lunch and drinks at a very nice restaurant (www.beetleandwedge.co.uk) because I hit my sales targets

Then I get to recover on Saturday before dynamic bench on Sunday. Good times. Happy Friday everyone!

Al
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Old 10-05-2012, 04:45 AM   #5708
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great lifting Ltl ... as BTB says suck less with each successive session ... strong numbers ...
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Old 10-05-2012, 08:19 AM   #5709
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Solid session. Enjoy the food and rest.
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Old 10-07-2012, 06:26 AM   #5710
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DYNAMIC EFFORT BENCH PRESS

Speed bench week 2 of 3
Bar for 6 sets
Add doubled super minis +35kgs at the top
Bar for 2 sets
Add slingshot
50kgs for 2 sets
Working
77.5kgs for 4 sets of 3 Thumbs from the smooth grip
87.5kgs for 4 sets of 3 POR grip

Add 3 board and remove slingshot
100kgs x 3
115kgs x 3
120kgs x 2

Seated cable row
Neutral grip
70kgs x 10
75kgs for 2 sets of 10
75kgs x 15

Low medium high cable pulls sitting backwards on an upright bench to stay strict
2 sets of 10plates for as many as possible

Rolling DB extensions superset with Fat Gripz hammer curls
22kgs x 8 ss 12.5kgs x 10
22kgs x 8 ss 12.5kgs x 10
22kgs x 12 ss 12.5kgs x 12

GHRs
BW for 2 sets of 10


Solid session today. Mini is not sleeping and that combined with some heavy sessions is kicking my a$$. I normally feel like this at this point leading up to a meet though as my weights have gone up on Max Effort but I haven't dropped any volume on my assistance yet. Got a couple more weeks before I start pushing the main exercises even heavier but also dropping back on assistance. It'll all pay off in the end.

Al
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