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Old 02-15-2013, 06:06 AM   #6501
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Thanks big man. These weights are feeling very comfortable at the moment. Might need to adjust my attempts up from my current: 1 - 170kgs, 2 - 180kgs, 3 - 190kgs... Looking forward to a bit more raw work for the next two weeks and then smashing some more shirt work in week 7. Will speak up on commentary next time.

Going to get in an extra session at work today. Nothing spectacular. Just going to try to get some volume in and make up for the extra assistance that I missed yesterday.
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Old 02-15-2013, 12:50 PM   #6502
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Mighty fine benching here Al,

Big and strong..... All day long!!


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Old 02-15-2013, 05:01 PM   #6503
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Originally Posted by markievicz View Post
Mighty fine benching here Al,

Big and strong..... All day long!!


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Thanks buddy.

Did a quick 20 minute session after work. The work gym has been moved and doesn't have a lat pulldown at the moment so didn't do very much at all; just dumbell work. I did:

6 sets of hammer curls 15-20 reps
4 sets of 3 way raises 10 reps each way
Rotator Cuff work: YWTL

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Old 02-15-2013, 11:59 PM   #6504
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Good stuff LtL!
You know that would be a good commentary if you talked about how you adjust your routine as life interferes. Like what you make sure you hit and why, how you shift things around. I remember you doing Westside four days a week in only three days too, or maybe that was just four workouts over 10 days, I forget. Anyway, you always seem to have a plan whenever you get thrown for a loop so talking about how you get around life's troubles that interfere with your plan would be helpful.

Just a thought. Or just prattle on, I like that too. Can't believe you didn't make fun of Pete when you had the chance! You know he'd have gone for blood if the situation was reversed!
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Old 02-16-2013, 02:49 AM   #6505
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Originally Posted by MikeM View Post
Good stuff LtL!
You know that would be a good commentary if you talked about how you adjust your routine as life interferes. Like what you make sure you hit and why, how you shift things around. I remember you doing Westside four days a week in only three days too, or maybe that was just four workouts over 10 days, I forget. Anyway, you always seem to have a plan whenever you get thrown for a loop so talking about how you get around life's troubles that interfere with your plan would be helpful.

Just a thought. Or just prattle on, I like that too. Can't believe you didn't make fun of Pete when you had the chance! You know he'd have gone for blood if the situation was reversed!
Thanks Mike. I'll talk about that for you tomorrow.
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Old 02-16-2013, 11:17 AM   #6506
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Good quality on the commentary. Talk a little about your eating. I'd like to learn more how things are going in that realm.
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Old 02-16-2013, 12:46 PM   #6507
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Originally Posted by BendtheBar View Post
Good quality on the commentary. Talk a little about your eating. I'd like to learn more how things are going in that realm.
I'll try to fit those both in tomorrow.
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Old 02-17-2013, 01:09 PM   #6508
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Squats - Speed work

Walked to gym in beautiful sunshine

Stretch with bands and foam roll

Cambered bar squats
Bar x 10
70kgs x 5
120kgs x 3
Suit bottoms on
120kgs x 2
160kgs for 6 sets of 2 with straps down and belt
Straps up and knee wraps on
205kgs (85%) x 2

All gear off for more squats
110kgs for 5 sets of 5

Leg Press
175kgs for 3 sets of 15, 1 set of 20

KB swings
4 sets of 10 with 16kgs bell

Ab roller
3 sets of 10 with bodyweight

Today went well. Speed and form was good on the lighter sets. I have been doing more rehab work in the week and have included calf stretching and banded hamstring stretches in the warm-up and this helped to not round my upper back like last week. All the speed sets were comfortable and depth was there or thereabouts. I used my heavier wraps today and that made a difference hitting depth, very hard getting down with straps up and that light weight. Good news is the suit with tighter straps and those wraps leaves me feeling bullet proof and capable of squatting something BIG. The double at 205 was easy enough. Was thinking about a triple but the pressure from the suit was causing me to lose hearing after rep 2 so I played it safe. Next week is heavy week and I plan on working up with the straight bar. Will be good to feel an opener and maybe a second attempt weight.

Assistance, as per usual, was hefty! The 5x5 squats went better this time as I played it safe on the weight. I ended up pausing the last rep of the last couple of sets on the safeties to show I was as deep as possible so definitely room for more weight there next time. Leg press was 25kgs more than last time as well. It's still a pathetic load and I'm still not comfortable on it but I'm getting better and more importantly I feel like my overall work capacity is going up. Makes me realise I was probably too cautious on Westside and should have pushed things more.

Overall I'm pleased with where I'm at right now and am excited with the progress to come. Here's the video:

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Old 02-17-2013, 01:36 PM   #6509
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Great workout Al! Strong work, likin the vids!
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Old 02-17-2013, 01:42 PM   #6510
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looking strong my brother from across the pond !!
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