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Old 05-14-2011, 12:20 PM   #701
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Unexperienced spotter are a pain! Still did some serious benching Al, good work.
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Old 05-14-2011, 12:25 PM   #702
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Thanks G and Swede.

Steve - Cleans from the floor. Brute strength > technique. Presses were strict though

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Old 05-14-2011, 03:45 PM   #703
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I am promised three training partners tomorrow. Should be good. I'm gonna be doing some front squats up to a heavy triple/double, looking at a PB 140kg's and John wants to pull from the floor in an effort to beat my 215kg's and reclaim his title of best deadlifters which, being built like a knuckle dragging Donkey Kong (extremely long limbs), he should definitely do. His previous best was 205. I think he'll smash that tomorrow and, if I'm as good as predicting his lifts as I am my own, I think he's good for 227.5kg's (500lb's)+. He wants 220 minimum so I'm sure I can bait him into more. Will try to get footage. Could be epic!

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Old 05-15-2011, 07:09 AM   #704
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MAX EFFORT SQUAT/DL

Leg swings, hip mobility, deep heat on knees

Front Squats
Bar x lots
60kg's x 8
90kg's x 5
110kg's x 3
122.5kg's x 3
132.5kg's x 3 PB
140kg's x 2 PB Bar slipped 3/4 of the way up on the second rep' but I don't think I'd have gone for another rep' anyways. Good spotting from John means I got away injury-free.

Speed Pulls against doubled blue bands (video will show set-up later)
60kg's x 2 testing set-up
90kg's for 4 singles
120kg's for 4 singles
Worked on getting hips through fast, keeping shoulders forward and trying to pull without chalk to test grip. Bands were really pulling the bar down!

Ab's Superset
Kneeling Cable Crunches ss Weighted Leg Raises
40kg's x 18 ss 8kg's dumbell between feet x 10
45kg's x 12 ss 8kg's x 10
45kg's x 10 ss 8kg's x 10

Might not look like much but I am beat! Front squats were killer but Swede inspired me to get 140kg's. Should definitely have chalked up my chest to help stop the bar slipping but thankfully John rescued me and helped to rack it. Speed pulls took a while to set-up (hence no shrugs today) but were brutally effective with the doubled bands. LOTS of tension at the top. Thinking I may work these slightly heavier next week for more rep's and alternating conventional and sumo. I am getting better at training ab's, purely because I have found weighted exercises to make them more challenging. Overall a solid session for me. My shoulders are bruised, my legs are killing me, my upper back was already fried from cleans yesterday but is now toasted after the speed pulls and my glutes are hurting already. Even my hands are killing me from trying to hold onto the bar with the band tension. Awesome! Now off to see family for a big roast dinner but will get video up later including deadlift footage of John pulling 500lb's!!! He's a monster.

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Old 05-15-2011, 08:01 AM   #705
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Awesome Fsquat pr! SFW
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Old 05-15-2011, 08:55 AM   #706
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I love lines like "It might not look like much"


Awesome work, great PB and good to see you had an on-the-ball spotter!
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Old 05-15-2011, 09:01 AM   #707
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Nice job on the PB brutha.
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Old 05-15-2011, 09:14 AM   #708
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Nice squats. 315 next!
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Old 05-15-2011, 09:29 AM   #709
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Its not the numbers that make you grow. Its the effort put in. ^5
Grow LtL Grow
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Old 05-15-2011, 09:38 AM   #710
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beastly solid!
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