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Old 12-13-2012, 09:55 AM   #6121
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Originally Posted by LtL View Post
Back in tonight and doing:

CGBP with Slingshot - 135kgs for 6 sets of 3
Box squats - 120kgs for 6 sets of 3
Sumo pulls - 160kgs for 6 sets of 3

If I'm feeling good, I'll do more sets
Make it so.

I think I'm going back to alternating between sump and conventional for a while.
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Old 12-13-2012, 10:16 AM   #6122
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Originally Posted by LtL View Post
Back in tonight and doing:

CGBP with Slingshot - 135kgs for 6 sets of 3
Box squats - 120kgs for 6 sets of 3
Sumo pulls - 160kgs for 6 sets of 3

If I'm feeling good, I'll do more sets
Do it!!

One of the Crew guys just got a slingshot.
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Squat 475 lbs
Bench: 286 lbs
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Deadlift: 520 lbs
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Old 12-13-2012, 04:41 PM   #6123
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Session 6

Foam rolling and light stretching

CGBP
All sets done thumb distance from the smooth
Bar for 2 sets
60kgs for 2 sets
80kgs x 1
100kgs x 1
Add slingshot
120kgs x 1
140kgs x 1
Working sets
140kgs for 6 sets of 3 (+10kgs from last time)

14" box squats
Bar for 2 sets
60kgs x 3
100kgs for 2 sets of 3
120kgs x 1
130kgs x 1
Working sets
130kgs for 6 sets of 3 (+20kgs from last time)

Sumo pulls with narrower stance
60kgs x 3
100kgs x 3
140kgs x 1
160kgs x 1
Working sets
160kgs for 6 sets of 3 (+5kgs from last time)

Decent session. F woke us up at 5am this morning and proceeded to scream until I distracted her with Peppa Pig. 1 and 3/4 hours of constant PP later, it was time to get up This left me pretty tired coming into the session. Bit of caffeine and foam rolling and I was warming up feeling ok. Bench was hard work. Back was fatiguing and staying tight was hard but all sets were completed. Box squats without bands are harder to stay stable on and as I got tired there were a couple of dodgy reps but overall they were snappy and quick. Hips felt rough warming up but a bit of stretching and some blood in there, they felt fine. Narrowed my stance on sumos and it felt much better. Bar speed was good and lockout seemed strong. Will post video shortly.

Kept volume low as I am hoping to get back in tomorrow night. It's Mrs Al's birthday on Saturday so will probably take the whole weekend off. Feeling good.
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Old 12-13-2012, 04:45 PM   #6124
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Solid. Sumo's feeling any smoother?
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Old 12-13-2012, 04:53 PM   #6125
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Solid. Sumo's feeling any smoother?
Felt a lot more powerful and smoother. Video shortly.
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Old 12-13-2012, 05:07 PM   #6126
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Old 12-13-2012, 05:55 PM   #6127
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Great workout Al! Kids are wonderful and keeping us from sleeping
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Old 12-13-2012, 05:55 PM   #6128
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Damn Al, Sumo's are looking great - snappy and quick also. Super strong CGBP as well.

Happy birthday to Mrs Al as well! Will you be surprising her with something this weekend?
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Old 12-13-2012, 06:56 PM   #6129
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Old 12-13-2012, 08:36 PM   #6130
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Originally Posted by Hunterace View Post
Great workout Al! Kids are wonderful and keeping us from sleeping
Thanks buddy. F has currently been up and crying intermittently for 1.5 hours. It is 1:30am. SWYD
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