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Old 06-07-2011, 03:40 PM   #971
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DYNAMIC EFFORT BENCH

Plate RC warm-ups
Bar x lots
60kg's x a few
Add red bands
70kg's for 4 sets of 3
80kg's for 4 sets of 3

Lat Pulldown with ultra wide grip
55kg's x 12
65kg's x 10
70kg's x 10 PB for ultra wide

Face Pulls
9plates x 10
10p x 15

GUNZZZZZZZZZZZZZZZZ
Straight bar cable curl with rotating fat bar ss V bar pushdown
11p x 15 ss 40kg's x 10
12p x 15 ss 50kg's x 10
13p x 15 PB ss 50kg's x 10

Despite being very tired all day, as per usual I felt absolutely fine as soon as I set foot in the gym. Damn I love that place! Caught up with Big Simon who finished a close second in England's Most Powerful Man at the weekend so that was good.

Bench was a bit challenging tonight. On the heavier sets I felt a little unstable and I think that was a bit of a GM hangover from Sunday. Other than that and the standard lower back tightness, all was good in the hood.

Ultra wide pulldowns gave a great stretch. For a person with normal length arms, these would be standard pulldowns but for alligator-armed Al, they're WIDE Threw the face pulls back in as I had switched them out for RC specific stuff recently and I don't think it's as beneficial so I'm going back to rear delt' stuff.

I think it was Tom last week who told me not to grip so hard on the curls and to try cable curls. I did both tonight and it was much better so thank you.

Dynamic Squats tomorrow and I'm embarking on a 3 week wave of squatting off the box (bench) against bands. Week 1 tomorrow: 90kg's against blues, wave up to 110kg's halfway through. Week 2 will be 100kg's waving up to 120kg's halfway through and week 3 will be 120kg's waving up to 140kg's halfway through. I felt some great stretches doing box squats last week so I want to see how a whole cycle will work for me.

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Old 06-07-2011, 03:50 PM   #972
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Looking good al, and good luck with the box work for squats. Its always fun.
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Old 06-07-2011, 03:50 PM   #973
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nice work as always Al. I like how the program is fluid and you change it to suit your need as you go along, its obviously working real well for you as you are getting stronger by the minute almost.

Keep it up buddy, you're an inspiration

Carl.
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Old 06-07-2011, 04:00 PM   #974
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Quote:
Originally Posted by big_swede View Post
Looking good al, and good luck with the box work for squats. Its always fun.
Thanks Swede.

Quote:
Originally Posted by Carl1174 View Post
nice work as always Al. I like how the program is fluid and you change it to suit your need as you go along, its obviously working real well for you as you are getting stronger by the minute almost.

Keep it up buddy, you're an inspiration

Carl.
Yeah the Westside programme is great fun and very flexible. I love the variety. There is a set structure but within that you can do whatever you want. It's great. Also I've lifted at 90% of my max on max effort days, sometimes more with reverse bands or the bench boards, for about 7 weeks now with no deload and although I'm obviously sore, I'm hitting PB's every week. Now that's pretty cool.

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Old 06-07-2011, 04:09 PM   #975
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Good job Big Man!!!!
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Old 06-07-2011, 04:20 PM   #976
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Thanks J

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Old 06-07-2011, 04:50 PM   #977
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Quote:
Dynamic Squats tomorrow and I'm embarking on a 3 week wave of squatting off the box (bench) against bands.
Good luck - sounds like a great idea. Your CNS will be so used to bands that once you take them off the weight will just fly up. Can't go wrong!
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Old 06-07-2011, 05:48 PM   #978
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I like the idea of box squatting, is the purpose to help strength out of the hole? Nice speed work too.
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Old 06-07-2011, 06:46 PM   #979
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gunzzzzzzzzzzzzzzzzzzz!
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Old 06-07-2011, 06:56 PM   #980
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Al tired. Al go to gym anyway.

/The end.

Happy ending.

Hope you guys rest well tonight.
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