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Old 11-04-2012, 06:45 AM   #5841
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DYNAMIC EFFORT BENCH

Incline dumbell bench and face pulls to warm-up

Speed bench against 10kgs chain per side
Week 2 of 3
All sets done with chains but not noted
Bar for 2 sets of 3
50kgs for 2 sets of 3
Add slingshot
70kgs for 2 sets of 3
Working sets
85kgs for 4 sets of 3
100kgs for 4 sets of 3

Barbell tricep extensions with same chains
Bar x 10
30kgs x 10
35kgs x 5 Elbow hurt so stopped

Lat pulldowns
Neutral grip
50kgs x 10
60kgs x 10
65kgs for 2 sets of 10
Wide grip
70kgs x 10

Gun attack
Light band triceps pushdowns SS Fat Gripz hammer curls
40 ss 12.5kgs x 20
26 ss 12.5kgs x 20

Light band overhead extension ss concentration curls
20 ss 12.5kgs x 8
Same extensions ss Hercules curls
20 ss some weight for around 15

Done.

Other than the pressing, everything was light and easy. Faz's idea for this speed cycle was to get used to heavier weights at the bottom position. I felt myself losing tightness on the first couple of sets with 100 but cleaned it up for the last two. Also worked on tucking elbows hard and then throwing them back out on the way up. Kept a fast pace and even got a pump today. Am I a bodybuilder now???

3 weeks out today. Entry form is complete and will be sent tomorrow.
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Old 11-04-2012, 09:13 AM   #5842
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Originally Posted by LtL View Post
I felt myself losing tightness on the first couple of sets with 100 but cleaned it up for the last two.
That's the idea yeah, keep that tightness near the bottom. Especially as you need to get used to being lighter.

And no, you're not a bodybuilder now
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Old 11-04-2012, 11:05 AM   #5843
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Originally Posted by LtL View Post
Kept a fast pace and even got a pump today. Am I a bodybuilder now???
I checked the rule book and it said: no. Accidental pumps are allowed at least several times per year.

Mishaps happen. Get back on the horse next time.

Bring it home man.
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Old 11-05-2012, 11:18 AM   #5844
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cant wait to see how the meet goes, i am sure you will do well!
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Old 11-06-2012, 05:33 PM   #5845
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DYNAMIC EFFORT SQUAT/DL

Lat high rows and GHRs as warm-up

Squats against chains
Bar for 2 sets of a few
Add 40kgs chains
Bar x 2
50kgs chains
Bar x 2
60kgs x 2
Add suit, straps down
100kgs x 2
130kgs x 2
155kgs for 4 sets of 2
Straps up
170kgs x 2
Add knee wraps
185kgs x 2

FIN

Considering I wasn't going to train today and it took me forever to get going, I'm pretty pleased with how it went tonight. Last set was 235kgs at the top which is around second attempt weight so felt good to smash a comfortable double feeling this rubbish. Heaviest set also felt the best. Video to follow shortly.
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Old 11-06-2012, 05:49 PM   #5846
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Very fine squatting Al!
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Old 11-06-2012, 09:20 PM   #5847
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Hang tough. Hope you feel better.
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Old 11-07-2012, 01:55 AM   #5848
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Consistently strong sessions LtL ... you will definitely rock in the meet ...
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Old 11-07-2012, 02:47 AM   #5849
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Thanks guys. Antibiotics seem to be kicking in already which is good. Here's last night's video:

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Old 11-07-2012, 03:25 AM   #5850
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great work last night Al, hopefully the antibiotics will have you back to normal by the weekend.
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