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Old 10-09-2012, 03:01 AM   #5721
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Quote:
Originally Posted by Hazzard View Post
Good work tonight man, it was fun torturing you with the wraps.

Train with Faz on ANY day except the 21st and I'm game (and the 24th/25th).
Yeah "thanks" for the wrap Unfortunately this one is confirmed for the 21st as it's the best weekend for Faz and I but at least you'll be snapping necks and doing other gridiron stuff

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Originally Posted by BendtheBar View Post
Man points for just getting in and doing work. Hope you can get some sleep in tonight.
If I didn't train when I am tired, I wouldn't train. It builds mental strength as well. Got a decent 7 hours last night

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Originally Posted by Squatter View Post
Snappy would be an understatement Al. I think that is the best dynamic work I have ever seen in your log. Those Box squats were superb.

Big Pete is also looking spiffy!!
Thanks Jim. Hoping the box form translates to better free squat form as well.

Al
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Old 10-09-2012, 03:30 AM   #5722
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Yeah "thanks" for the wrap Unfortunately this one is confirmed for the 21st as it's the best weekend for Faz and I but at least you'll be snapping necks and doing other gridiron stuff
I'm easy to move dates around as long as you guys are, the 20th for example would be fine as well as long as it's morning or early PM.

Or the week after. Weekdays are difficult for me though. Would be great to get both of you down.
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Old 10-09-2012, 07:20 AM   #5723
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Big Vinny D answered my question

http://www.elitefts.com/view/?qa=176840

EXTRA

Shoulder raises
Front and side
10 reps each
1 set each with 6kgs, 8kgs and 10kgs

Standing Dumbell OHP
Neutral grip
18kgs for 3 sets of 10

Tricep pushdowns
5plates on stack for 2 sets of 50

Short and sweet today. Will do the same for lower body tomorrow and then smash some bench on Thursday.

Al
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Last edited by BendtheBar; 10-09-2012 at 11:18 AM.
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Old 10-09-2012, 11:15 AM   #5724
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No rest, just awesomeness. Keep it up big Al.
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Old 10-09-2012, 11:19 AM   #5725
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10/7/2012 9:28:22 PM - Al
I know your weigh-ins are generally 24hours but how would you structure a backload protocol for a same day weigh-in. I am competing at 205lbs (IPF/GBPF meet) and will be cutting around 7-10lbs. At the moment I am maintaining weight around 212 and backloading every day. My normal water load routine is from an article on EliteFTS where I load for a few days and shut off the night before.

Thanks in advance.

Al
The rule of thumb is that you want to put on the same amount of weight that you cut. 7 lbs is a lot of weight to put on in two hours, as that's usually the time someone gets before a meet on same day weigh ins. So you are asking me what "I" would do, I'd try to get down a little food like a banana or two and a few bagels. What I'd focus on most is trying to get as much lactose free skim milk down as I could. Kiefer had me do this for my last cut and I held weight much better than with gatorade. Remember, a gallon of fluid is 8 lbs, but you need to be able to hold on to it.

Good luck
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Old 10-09-2012, 03:05 PM   #5726
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I Know how that sleep deprived training is, I finally changed to a better job within my company to get more sleep and time off work. its tough but The show must go on, Keep killing it AL.
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Old 10-09-2012, 03:07 PM   #5727
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I Know how that sleep deprived training is, I finally changed to a better job within my company to get more sleep and time off work. its tough but The show must go on, Keep killing it AL.
Thanks buddy.

Al
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Old 10-11-2012, 04:35 PM   #5728
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MAX EFFORT BENCH PRESS

Floor Press against 50kgs chains
Bar for 2 sets
Add chains
Bar for 2 sets
60kgs x 3
80kgs x 3
90kgs x 2
100kgs x 2
107.5kgs x 2
115kgs x 2
115kgs x 2 (thought this was 120 but forgot to add the 2.5s )
120kgs x 1 Default PB

Close grip reps with 50kgs chains
80kgs for 2 sets of 8 and 1 set of 9

Wide grip pull ups
One set of 10

Done

Great session tonight. Got some good volume in. I really like this exercise to overload the lockout. It just doesn't get any easier all of the way up. Awesome. Next Max Effort will be with Faz and I'll be back in the shirt: I'm excited!


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Old 10-11-2012, 05:22 PM   #5729
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Awesome. Next Max Effort will be with Faz and I'll be back in the shirt: I'm excited!
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Old 10-11-2012, 05:24 PM   #5730
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Without me. ****ers.

Nice work tonight man, smashed that floor press. Dude in the blue dress-like t-shirt is pretty sexual as well. Lookin' hench.
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