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Old 01-22-2013, 06:32 PM   #6361
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Nice set that.
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Old 01-23-2013, 01:35 AM   #6362
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Originally Posted by LtL View Post
Cube Week 1
Deadlift repetitions
Deficit deadlifts
Standing on 25kgs plate
70kgs x 5 110kgs x 3 150kgs x 2 170kgs x 1 170kgs x 8

Block pulls
192.5kgs for 3 sets of 3

ATG squats with ghetto safety squat bar
100kgs x 8
120kgs for 2 sets of 8

GHRs for 4 sets of 10

Pulldown abs
30kgs for 3 sets of 30 done 10 per side then 10 straight
Strong start ... very very strong deficit DLs. ... great going LtL ...
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Old 01-23-2013, 04:39 AM   #6363
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strong deficit work Al ,

nice idea with the 25kg plate too
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Old 01-23-2013, 08:52 AM   #6364
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Form was pretty good Al. The only thing I noticed was that your lower back seemed to round during the last few reps. As a mental cue I tighten my lower back before each rep. Not sure if that will help.

Overall though looks good.
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Old 01-23-2013, 09:02 AM   #6365
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Quote:
Originally Posted by LtL View Post
Cube Week 1
Deadlift repetitions

Foam roll and stretch

Deficit deadlifts
Standing on 25kgs plate
70kgs x 5
110kgs x 3
150kgs x 2
170kgs x 1
170kgs x 8

Block pulls
192.5kgs for 3 sets of 3

ATG squats with ghetto safety squat bar
100kgs x 8
120kgs for 2 sets of 8

GHRs for 4 sets of 10

Pulldown abs
30kgs for 3 sets of 30 done 10 per side then 10 straight

Cube Rep Deads - YouTube

Well that was pretty much as hard as I thought it would be. Form needs to be more consistent over the course of the set. Some reps I kept the bar nice and close and some I let it get a bit forward on me. I can get away with it at this weight but as the weeks go on and the weights go up, I won't be able to.

To then do more pulls afterwards was hard. Weight felt light but I had to concentrate really hard on getting tight to make it easy. Great combination.

Ghetto safety bar and super deep squats kicked my a$$ but I sacked up and used the proper weight for the last two sets. More GHRs and abs to finish. All done in around 90 minutes and a horrendous hamstring pump. Good times. I love the deadlift volume on this. It beats me up badly but I feel like I am working to improve my pull which is good.
Great work Al! !!
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Old 01-23-2013, 09:38 AM   #6366
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Originally Posted by Squatter View Post
Those deficits were alot of hard work Al! Well done. I know that between Fazc & Co. you will progress on that form. Rock solid assistance work
Thanks Jim. Hoping that doing reps on deads for the first time in over 2 years will make a difference on the platform.

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Originally Posted by Fazc View Post
Nice set that.
Thanks!

Quote:
Originally Posted by ravimolasaria View Post
Strong start ... very very strong deficit DLs. ... great going LtL ...
Thanks Ravi.

Quote:
Originally Posted by markievicz View Post
strong deficit work Al ,

nice idea with the 25kg plate too
Thanks Al. Gotta stand on something

Quote:
Originally Posted by BendtheBar View Post
Form was pretty good Al. The only thing I noticed was that your lower back seemed to round during the last few reps. As a mental cue I tighten my lower back before each rep. Not sure if that will help.

Overall though looks good.
I noticed this when I was doing the snatch pulls last week: I am LAZY about tightening up my lower back before I pull. Need to sort this.

Quote:
Originally Posted by Hunterace View Post
Great work Al! !!
Thanks Ace. Plenty of volume that I'm feeling today.

Excited about bench tomorrow night!
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Old 01-23-2013, 05:21 PM   #6367
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170kg for 8....one word describes you.........MONSTER
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Old 01-23-2013, 05:23 PM   #6368
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170kg for 8....one word describes you.........MONSTER
Not quite mate but I'm trying, thanks.
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Old 01-24-2013, 02:36 PM   #6369
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Almost bench time. First though the bigger challenge: Mini Al's bath and bedtime
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Old 01-24-2013, 02:41 PM   #6370
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Almost bench time. First though the bigger challenge: Mini Al's bath and bedtime
I'm jelly - I wish it was my bedtime! I am so sleepy today. Nothing that a few squats tonight won't cure.

Anyhow, SHFB today Al!
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