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Old 06-07-2011, 09:43 PM   #981
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Originally Posted by LtL View Post
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.

LtL
Awesome dude! Glad it helped. That os what this site is here for (Thanks to Steve).

Way to make it happen even though your butt was dragging all day. True grit!
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Old 06-08-2011, 04:43 AM   #982
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Originally Posted by jp_ottawa View Post
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!
Thanks buddy.

Quote:
Originally Posted by Creechur View Post
I like the idea of box squatting, is the purpose to help strength out of the hole? Nice speed work too.
It helps to teach proper technique and makes the squat harder as you lose your stretch reflex at the bottom. Good fun.

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gunzzzzzzzzzzzzzzzzzzz!
Yeah I'm all about the pump

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Originally Posted by BendtheBar View Post
Al tired. Al go to gym anyway.

/The end.

Happy ending.

Hope you guys rest well tonight.
Got a much better night last night thanks Steve.

Quote:
Originally Posted by Szelago View Post
Awesome dude! Glad it helped. That os what this site is here for (Thanks to Steve).

Way to make it happen even though your butt was dragging all day. True grit!
Thanks Tom.

LtL
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Old 06-08-2011, 05:09 AM   #983
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great work as always Al. You're a true inspiration buddy!!
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Old 06-08-2011, 05:46 AM   #984
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Thanks Tim. I just love to train. There's very little which will keep me out of the gym.

LtL
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Old 06-08-2011, 11:17 AM   #985
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I reckon the aroma of iron perks you up as soon as you walk in the door. Many gratz on the wide grip pull down PB Big Al. I love box squats. I might give them another go as well sometime soon. I even tried front box squats once.
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Old 06-08-2011, 11:23 AM   #986
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I like the sound of the iron Jim. Plates clanging together. Music to my ears.

LtL
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Old 06-08-2011, 11:28 AM   #987
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I like the sound of the iron Jim. Plates clanging together. Music to my ears.

LtL
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Old 06-08-2011, 12:25 PM   #988
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Great job ltl. It is a lot of fun watching you get srong as f*ck. And QUICK
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Old 06-08-2011, 01:55 PM   #989
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LtL getting down to business.
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Old 06-08-2011, 03:53 PM   #990
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Great job ltl. It is a lot of fun watching you get srong as f*ck. And QUICK
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LtL getting down to business.
Thanks guys.

LtL
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