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Old 02-06-2013, 07:02 AM   #6431
J_Byrd
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Its not the bent overs that made you that way, its cause your a fat gear whore lol jk
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Old 02-06-2013, 07:05 AM   #6432
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Quote:
Originally Posted by J_Byrd View Post
Its not the bent overs that made you that way, its cause your a fat gear whore lol jk
The truth hurts
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Old 02-06-2013, 04:05 PM   #6433
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I row nekkid. No gear at all.
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Old 02-06-2013, 04:06 PM   #6434
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Originally Posted by BendtheBar View Post
I row nekkid. No gear at all.
One of the benefits of a home gym I guess
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Old 02-06-2013, 04:22 PM   #6435
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Originally Posted by BendtheBar View Post
I row nekkid. No gear at all.
Way forward.

Al, I answered your question in my video. As best I could
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Old 02-07-2013, 05:30 PM   #6436
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Cube Week 3
Shirted bench to opener

Foam roll and light stretching
Apply deep heat to lower back as it was still stiff from deadlifts
Gradually feel a little more alive and ready to lift

Bench Press
Warmed up to 120kgs raw then put the shirt on
Collar left high
140kgs x 3 off 2 board
Add belt and pull slack out of shirt
160kgs x 2 1st off 2 board and 2nd off 1 board
Pull shirt a bit lower and secure with belt
170kgs x 1 Full ROM with pause. Ridiculously easy.

Incline DB Bench Press
28kgs for 2 sets of 15 and 1 set of 12

Light band pressdown
Total of 100reps over 6 sets

Standing DB OHP
15kgs for 3 sets of 15

Super Mini band flies
3 sets of 15

Curls
Various hammer variations for 4 sets of high reps

Great session tonight. Felt sluggish and tired heading in but got going eventually and once I got the shirt on everything flew up. The full ROM 170 was the smoothest I've ever pressed that weight. Really pleased with it.

Assistance on this programme is still brutal but at least now I know how to judge the weights better so I can almost complete all of the reps on each exercise. It's humbling to use the lower weights but it gets the job done and it seems to be making me stronger so I'll take it.

I have video from Tuesday and tonight but I want to do a VoiceOver so I will put it up tomorrow or maybe after squats on Sunday.
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Old 02-07-2013, 05:52 PM   #6437
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hell of a day Al.....how you like the cube
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Old 02-07-2013, 05:54 PM   #6438
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Great work. Seems like you're adjusting to the volume pretty quickly if you ask me.

I love the detail and explanations too. I bought the Cube last month and want to run it this summer so your thoughts on it are very helpful.

Good one JB!

Man, when you've got a baby in the house it's like you're sick off and on for years! Wait until she starts school! A whole new round of germs to adjust too. Ah, Good times!
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Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
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Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 02-07-2013, 05:54 PM   #6439
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It's good Rob. Weird combination of physically challenging heavy stuff and mentally and work capacity challenging assistance.
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Old 02-07-2013, 05:55 PM   #6440
J_Byrd
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great work Al!
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