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Old 06-29-2011, 02:50 AM   #1261
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Originally Posted by Creechur View Post
Awesome work ltl, strong lifting. I like the idea of the triceps hell, sounds like it good be fun . Whilst there's all this talk about competition pausing - I have a quick question. Whenever you pause a bench, do you bring the bar down to your chest and keep tension on all of your muscles or do you allow the bar to sink in and then when you're ready to press just go all out? I'd like to know which is the right way to go about it haha!
Thanks buddy. When you pause a bench don't completely relax, you need to stay tight. In a meet you need to bring the bar to a complete stand still before you get a press command from the judge. When you get the command, you'll need to explode the bar upwards. If you're relaxed that will be very hard to do.

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Originally Posted by Rich Knapp View Post
Nice work. ^5
Thanks Rich. ^5

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Originally Posted by IronManlet View Post
Great pressing!
Thanks IM.

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Originally Posted by MikeM View Post
Good stuff as always! 130x 3 and you made it look pretty easy. That's some serious pressing!
Thanks Mike. Didn't feel too easy but all rep's were solid so I'll take that.

Forearm was sore last night and still is a little this morning. I'm sure it'll be fine to squat though. Baby pending I'm looking at a PB double tonight

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Old 06-29-2011, 03:54 PM   #1262
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MAX EFFORT SQUAT/DL

Deep heat on lower back
Leg swings and stretches
Bar x a few
60kg's x 3
100kg's 3
130kg's x 1
150kg's x 1
165kg's x 2
175kg's x 2
185kg's x 1 Accident and aborted set
185kg's x 2 PB

RDL's conventional and RAW, no belt
100kg's x 10
130kg's x 10
Add straps
150kg's x 10 PB

Kneeling cable crunches superset with lying leg raises
14plates x 20 ss BW x 10
Stack x 20 ss BW x 10
Stack x 20 ss BW x 10

I felt more awake coming into this session and I got my nutrition for the day better so I set myself up well. Legs were still a little sore from farmers walk at the weekend but nothing too bad. Warm-ups went well. Got a little forward on the 150 but all going well. Worked up to 185 without incident. Weights were moving well and I was looking at trying for a triple on my top set. Got under the bar for 185, unracked it and set up and it felt great. Sat back and then BOOM: I hit a bar on the rack next door. I stabilised and squatted it but reracked. A bit annoyed because I'd seen the bar but thought it was out of the way and annoyed at my spotter that he didn't see it and move it. Anyways no harm done so I regrouped. I didn't want to leave it too long as I got very worked up for the first attempt and it's hard to replicate that twice so I rested just enough to make sure I wasn't injured, POD's Alive track came on and I knew it was time. Set up, was so worked up I was growling as I readied myself to come under the bar. Felt a little heavier but got a solid double. Could maybe have got a triple if I hadn't had the accident but 185 is still the most straight weight I have ever squatted AND I doubled it. Not too shabby.

RDL's started a bit light but I was being deliberately careful. Ab's are getting more enjoyable every time I do them. I'm loving the variety of exercises I've found and am enjoying causing myself brutal stomach pain

Here's the video. All squats are side on to show depth. Hoping they're all white lights


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Old 06-29-2011, 04:00 PM   #1263
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Looking strong dude!!
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Old 06-29-2011, 04:02 PM   #1264
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Squat PR! Congrats. 500 squat soon. Most I ever did with 405 was 7.

Depth is white light all the way hombre.
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Old 06-29-2011, 04:05 PM   #1265
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Thought you were going to inflict some harm on that 'tank top bodybuilder' of a spotter.Haha, hope he isnt a close friend

Great work AL!!!!
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Old 06-29-2011, 04:05 PM   #1266
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Thats some explosive work mate!! Congrats on the PR's!
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Old 06-29-2011, 04:25 PM   #1267
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Originally Posted by muscle_g View Post
Looking strong dude!!
Thanks G.

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Originally Posted by BendtheBar View Post
Squat PR! Congrats. 500 squat soon. Most I ever did with 405 was 7.

Depth is white light all the way hombre.
Thanks buddy. 230kg's this time next year.

Quote:
Originally Posted by ILoveLifting View Post
Thought you were going to inflict some harm on that 'tank top bodybuilder' of a spotter.Haha, hope he isnt a close friend

Great work AL!!!!
He's a work colleague and a nice enough bloke. Not the most attentive spotter though and I don't think he fully understands powerlifting so I didn't get too mad at him. I may have hurt his feelings but nothing a plate of chicken and cottage cheese won't fix

Quote:
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Thats some explosive work mate!! Congrats on the PR's!
Thanks Swedish. I now have IOMS Looking forward to a few days off which will shortly turn into a week off when mini LtL arrives.

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Old 06-29-2011, 04:52 PM   #1268
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Getting damn strong...
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Old 06-29-2011, 04:59 PM   #1269
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Getting damn strong...
Thanks J. I'm working on it

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Old 06-29-2011, 05:15 PM   #1270
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Great squats, depth looked solid. Looked like you had 2 more reps in you!!! I would have gave your ass a judo chop and not let you rack it till you did a few more. Be happy your on the other side of the pond, haha! Again GREAT JOB!
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