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Old 05-20-2011, 11:09 AM   #771
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Thanks Carlos. Looking forward to SMASHING some reverse band bench tomorrow and then I think I've decided on some squats for Sunday. Gonna work up to a double, possibly a triple with 4pps all being well.

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Old 05-21-2011, 01:39 PM   #772
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MAX EFFORT BENCH PRESS

Plate RC warm-ups
Bar x lots
60kg's x 8
Add reverse red bands (take off around 20kg's at the bottom)
90kg's x 3
115kg's x 3
130kg's x 2
140kg's x 2
150kg's x 1
155kg's x 0
155kg's x 0

100kg's x 20 PB

Dumbell Rows
40kg's x 12
2 sets of 40kg's x 10

Chest Supported Row
1pps x 25 per arm

Annoyed with myself today. I made two mistakes on reverse band bench which meant that I got to a number which I missed twice. First mistake was to not be aggressive enough with my jumps. After the 130 I should have gone to 142.5 or 145 for a double and then gone to 152.5kg's which would have been a PB. The 150kg's felt and looked better than the last one but it also meant that I'd done an extra heavy set before getting to a PB attempt. Second mistake was to let my competitive edge call my numbers. John went from 150 to 155kg's and pressed it pretty clean so instead of dropping the bar down to 152.5 which I thought I could get, I left it at 155kg's to equal his lift. After all of the other sets I'd already done, this was NOT wise and I couldn't get the bar far off my chest on either attempt.

I managed to redeem myself slightly on the rep' out by hitting a rep' PB and beating John by one rep' in the process but let's face it: rep's are for losers. Heavy weight is where it's at Finished up with some back assistance. First time in a while doing dumbell rows but nothing's changed, they are still puketastic. Everyone else was finished after those but I did one extra set on the CSR as punishment. Don't plan on losing tomorrow. Squats up to a heavy double/triple. I will not be denied!!!

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Old 05-21-2011, 02:23 PM   #773
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Good benching LtL! 20x100kgs are damn impressive!!
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Old 05-21-2011, 09:38 PM   #774
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Your very hard on yourself Al - but i imagine that is a good thing. You will never be denied any lift - at least not for very long

Perhaps it would be better to have your lifts written down prior to training (if you don't already) and then stick to it unless of course you absolutely feel like rockin' an even heavier PB.

Squash those squats on Sunday Big Al
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Old 05-21-2011, 09:47 PM   #775
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Nice benching Brother!
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Old 05-22-2011, 03:27 AM   #776
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Quote:
Originally Posted by big_swede View Post
Good benching LtL! 20x100kgs are damn impressive!!
Thanks buddy. The bands were still on for that set so it's not uber impressive but I plan on getting to 100kg's x 20 straight weight by the end of the year.

Quote:
Originally Posted by Squatter View Post
Your very hard on yourself Al - but i imagine that is a good thing. You will never be denied any lift - at least not for very long

Perhaps it would be better to have your lifts written down prior to training (if you don't already) and then stick to it unless of course you absolutely feel like rockin' an even heavier PB.

Squash those squats on Sunday Big Al
Yeah I had a plan of what I wanted to hit but it needed to be more aggressive. The only bad mistakes are the ones you make twice so I'll work on it.

Quote:
Originally Posted by gaspers04 View Post
Nice benching Brother!
Thanks BigG. Just trying to come somewhere close to you!

Squats are set for this morning. Already lost two training partners, possibly gonna be down to one.

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Old 05-22-2011, 05:23 AM   #777
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strong benching buddy.

I like the heavy low rep stuff mixed up with the higher reps stuff you are doing onthis program, best of both worlds.

Looking very strong

Carl.
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Old 05-22-2011, 06:11 AM   #778
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Originally Posted by Carl1174 View Post
strong benching buddy.

I like the heavy low rep stuff mixed up with the higher reps stuff you are doing onthis program, best of both worlds.

Looking very strong

Carl.
Thanks Carl. This programme is looking to add strength AND size and hopefully not just in the power belly area

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Old 05-22-2011, 06:23 AM   #779
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MAX EFFORT SQUAT/DL

Deep heat knees and hamstrings
Bar x lots
Leg swings
60kg's x 7
100kg's x 3
130kg's x 2
150kg's x 2
165kg's x 2
180kg's x 3 PB

1.5 DL's (Kind of a DL and RDL combination. Vogelpohl and others do them in this video starting around 4:15 in:


100kg's for 2 singles, conventional, double over
130kg's for 2 singles, conventional, double over
160kg's for 2 singles, 1 conventional DO and 1 sumo
180kg's for 2 singles, 1 con and 1 sumo

Kneeling cable crunches
40kg's x 15
45kg's x 11
50kg's x 8

Standing Band Ab's with double reds
3 sets of 20

Awesome session. Lifted alone but got a good spotter who luckily was working today. 130kg's felt a little heavy, so did 150. 165 I got a bit more angry for and it went quickly. 180kg's I was crapping myself before I got under the bar so I REALLY wound myself up and it seemed to work. For those who don't know, my meet squat PB is 182.5kg's at the end of January and it was a bit of a grinder so today's PB was big. I reckon I'm good for around a 200kg's single now which is right on track.

I saw the 1.5 DL variation in the above video in the week and it looked a good one to work the muscles where I'm weak on the pull: glutes and lower back at lockout. Interestingly I struggled way more on the second half rep' when I did the sumo rep's than when I was conventional. I think the pendulum may have swung on that. Will keep training both though as I think it really helps.

Was running low on time and I have loads of house and garden work to do today so I didn't do any heavy shrugs, opting instead to do loads of ab' work (I know, I know, what a douche ) but I will do some dumbell shrugs on my dynamic lower day in the week to make up for it and sort out my trapzors.

All in all a great session and a great way to forget about the annoyances of yesterday. Also John was a no show today so I win by default Video to follow later.

LtL
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Old 05-22-2011, 07:40 AM   #780
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Nice session big man, 180kg for a triple is astounding brother, very very strong mate and to think i USED to squat roughly the same as you

Looking good buddy, keep it up mate and you will be a serious contender at the Nationals

Carl.
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