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Old 09-28-2012, 02:54 PM   #5671
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DYNAMIC EFFORT BENCH PRESS


Speed bench press POR grip
Bar for 3 sets
Add doubled super mini bands, +30-40kgs @top
Bar for 2 sets
50kgs for 2 sets
Working with slingshot
70kgs for 5 triples
80kgs for 5 triples
Remove bands, still with slingshot
120kgs for 2 sets of 6

Incline Dumbell bench press
Palms facing in
30kgs x 15, 12, 7

Seated cable row
80kgs x 10
95kgs for 3 sets of 10

EZ bar skull crushers against doubled super mini band
Bar for 2 sets of 25
20kgs x 12

GHRs
BW for 2 sets of 6 Couldn't do more as calves were cramping

Good session tonight. Moved a decent amount of weight and concentrated on pressing straight up. Did some rep work after instead of board work as I'm benching max effort on Monday. Got good volume in and moved reasonably quickly (for a fatty). Will do a little extra upper body band work tomorrow and then smash dynamic effort squat/DL on Sunday. Happy weekend people!

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Old 09-30-2012, 08:04 AM   #5672
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DYNAMIC EFFORT SQUAT/DL

Speed squats off 16" box
Week 1 of 3 against greens giving 40kgs @ top
Suit bottoms on for all sets
Bar for 2 sets
Add bands
Bar for 2 sets
60kgs x 2
100kgs for 2 sets of 2
Working sets with belt on
125kgs for 10 sets of 2

Speed conventional pulls against doubled super minis
Suit straps down
60kgs x 2
100kgs x 2
Working
130kgs for 5 singles
Straps up
130kgs for 5 singles

Dumbell split squats
12.5kgs for 3 sets of 8

Kneeling cable abs
Stack for 3 sets of 15


Pleased with today. Angled my feet out more for squats to the point where my toes are just inside the edge of the rack and worked hard to arch coming off the box. My bands have dropped tension and are now 40kgs and not the 60 they once were so weights were a bit light but got some good form work in.

Today was also the first time I have ever been able to pull properly with the straps up and belt on using conventional. Hoping to be able to keep the form going as I move up the weights. Working hard to pull myself to the bar to load the suit. Very different to what I'm used to but makes a difference.

Decent bit of assistance to finish and I was out and home. For the first hour it was just me, Pete Hazzard and Ben in the gym. Was good to train with just the Berkshire Strong crew. Tunes blaring. No muppets getting in the way. If only all sessions were like that.

Al
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Old 09-30-2012, 08:18 AM   #5673
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Strong and fast. Pulling form is looking solid.
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Old 09-30-2012, 08:24 AM   #5674
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Thanks J. Just got to keep it that way as the weights rise.

Al
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Old 09-30-2012, 08:51 AM   #5675
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Form is looking good Al, fast, snappy and back looks great. Work that over and over and it'll be natural.
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Old 09-30-2012, 08:59 AM   #5676
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I said it last time but I'll say it again, I think your conventionals are looking strong. They are extremely fluid and powerful.
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Old 09-30-2012, 11:08 AM   #5677
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Those pulls are explosive.
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Old 09-30-2012, 01:54 PM   #5678
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Quote:
Originally Posted by Fazc View Post
Form is looking good Al, fast, snappy and back looks great. Work that over and over and it'll be natural.
Thanks buddy. I was pleased with today.

Quote:
Originally Posted by BendtheBar View Post
I said it last time but I'll say it again, I think your conventionals are looking strong. They are extremely fluid and powerful.
Thanks. Hopefully this translates to a solid PB at the meet.

Quote:
Originally Posted by Jen View Post
Those pulls are explosive.
Thanks Jen.

Scheduled to bench tomorrow night but may push it back a day... Probably not though

Al
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Old 10-01-2012, 04:19 PM   #5679
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MAX EFFORT BENCH PRESS

Bench Press all done POR grip
Bar for 3 sets
Foam rolling inbetween sets trying to loosen up lower body from yesterday
60kgs for 2 sets of 5
80kgs x 3
100kgs x 3
120kgs x 1
Add slingshot
140kgs x 1
160kgs x 1
Add shirt and 3 board
Shirt high
170kgs x 2
Shirt down a bit and belt on
180kgs x 2
190kgs x 1
200kgs x MISS
Pull shirt down more
200kgs x MISS better attempt but still got stuck halfway up

Face pulls superset with tricep pushdowns
9plates x 15 each exercise for 4 sets

Bearing in mind how rubbish I felt coming into the session and how tight my hips and glutes are after squats yesterday, tonight was pretty successful. I'm still learning the shirt so made a slightly ambitious jump to 200. All the sets up to that point were solid though. Probably had 195 in me. Second attempt was better and the shirt set was awesome but the first miss and another dodgy hand-off killed me.

Last time impressed off the 3board I was 8kgs (17lbs) heavier and managed 205kgs. The shirt was giving noticeably less pop now. I haven't washed it in three sessions so that will help a bit. Next session will be some raw top end work, probably floor press against chains then more full ROM work with bands to overload. Now I have a couple of days of extra assistance work sessions before Max Effort Squat/DL on Thursday.

No video tonight as I was lacking people to help.

Al
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Old 10-01-2012, 06:47 PM   #5680
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200 is a hefty weight. Stay after it. As long as you're not getting buried on the board you are close.
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