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Old 01-26-2013, 02:39 PM   #6381
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Originally Posted by Hunterace View Post
Great workout Al!!!
Thanks buddy. Took Mini to a play centre this afternoon and I am now ravenous. Dinner will be EPIC tonight.
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Old 01-26-2013, 05:52 PM   #6382
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Doin good LtL,keep it up.
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Old 01-26-2013, 10:39 PM   #6383
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150kgs for 8 sets of 3
Those looked REALLY good. Depth was rock solid.
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Old 01-27-2013, 05:09 AM   #6384
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Thanks guys. Squatting with knees further forward like my raw form is more natural and I think will net me a bigger squat at the meet.
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Old 01-27-2013, 08:09 AM   #6385
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BOOM! Big work still going on in here.
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Old 01-28-2013, 11:07 AM   #6386
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Originally Posted by LtL View Post
Cube Week 1 - Explosive Squats

Foam roll and band assisted stretching

Speed squats with cambered bar
Suit on straps down with belt and knee sleeves
Warmed up and then did:
150kgs for 8 sets of 3

Really worked hard on getting these to depth:

Cube Week 1 - Explosive Squats - YouTube

Then I put on full gear and did 1 set of 2 @ 80% which is 195kgs. Tightened straps felt great. Looking forward to taking some heavy weight soon.

All gear off except knee sleeves because I'm old

Deep squats with Olympic shoes
Should have been 5x5
First set was 130kgs x 5
Upper back was knackered and I was folding so dropped the weight and did:
110kgs for 4 sets of 5

Leg Press
Tried to do one legged reps but the sled sticks so did:
150kgs for 4 sets of 15

Kettlebell swings
12kgs x 15
16kgs for 2 sets of 15

Ab wheel from knees
BW for 3 sets of 10

Great session today. The raw work has me squatting more naturally in gear and I like it. Speed work was hard to get down to depth but worth the effort. I need to make sure I'm comfortable down there. The gym was empty so no footage of the heavier double as I used the only other person to spot and make sure I didn't fall over in my knee wraps. Depth was there or thereabouts but it was more about feeling out the gear. Tighter straps are giving a lot more support and I think I've put on some quad size because my legs are cut to shreds!

The volume after was humbling. The weights felt light but hard if that makes sense. Got through it all in around 90minutes which was good. Also learnt that the gym is definitely getting a new power rack custom made to Elite FTS style specs AND a Swiss bar. Excited. Will be back in on Monday for Deads. Between now and then I will be doing my best to try to recover. Right now I can barely walk without a limp. Am I a bodybuilder now???
YES!!! the transformation is almost complete! lol, j/k. You should try bodybuilding, at least once for fun and lifetime experience.
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Old 01-28-2013, 04:03 PM   #6387
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Fine looking and fast squats Al! Your hard work is evident.

You have always been building your body!
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Old 01-28-2013, 04:17 PM   #6388
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Thanks guys.

One day Emeka. One day.

Mini and Mrs are sick so pushed deadlifts back to tomorrow to help at home and get some rest. Tomorrow night is suited speed work, snatch pulls and loads more. Excited!
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Old 01-28-2013, 05:20 PM   #6389
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Hope the women get well quick Al. Good to have something to look forward to tomorrow.
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Old 01-29-2013, 04:51 PM   #6390
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Cube Deadlifts Week 2
Explosive
Something is better than nothing

So now Mrs and Mini are better and I have the sinus cold Felt like crap so did what I could and got out.

Speed pulls
Warmed up to 150kgs x 1 raw
Then Metal deadlift suit and belt on for:
6 sets of 3 with 150kgs

Was meant to be 8 sets but my head was killing me from sinus and suit pressure combined.

Snatch Grip Block Pulls
95kgs for 3 sets of 12

Skipped squats as my head was killing me

Lat pulldowns
60kgs for 3 sets of 10

Tried back raises, was meant to do 50, managed 20, made my head worse so I quit and came home.

Positives from the session:

- I did it
- The speed pulls were the fastest I've ever pulled that weight. My suit is the nuts even if it does make my head explode with this cold.

Negatives:

- I am sicker than I thought and need rest.
- No benching for me until Friday but I may have a work function I need to attend so I may end up doubling squats and bench at the weekend. Will see how I get on.
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