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Old 02-10-2013, 12:08 PM   #6471
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Originally Posted by Hunterace View Post
Great workout Al! Lots of strong stuff and volume!!! Two days of work for me , keep working hard!!!
Thanks Ace.

Quote:
Originally Posted by BendtheBar View Post
Good work Al.

Wanted to point out something I noticed. In the hole I see your upper back rounding on squats. Just watch that tightness. That can carry over to your lower back, leverages, etc.

Wasn't sure if the bar was contributing to that or not.

Yeah I commented on this in the video. Annoyed with myself because I think it's just laziness and not concentrating on it
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Old 02-11-2013, 03:56 AM   #6472
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Thanks guys.
Cube Week 3 - Squats for reps

Squats with cambered bar
Bar x 10 70kgs x 5 120kgs x 3
Add suit bottoms and belt
150kgs x 3 170kgs x 1
Add knee wraps
170kgs x 10 (goal was 8)

Wide stance GMs
100kgs for 3 sets of 8

Dumbell lunges
22kgs bells for 3 sets of 10 per leg

Squats rep out
Goal was 50reps with 60kgs
Managed 2 sets of 25

Lat high row
80kgs x 15
90kgs x 15
100kgs x 15
SUper strong session LtL ... Not an easy job to do 10 reps @380+lbs ... very very strong brother ... keep smashing the wts ....
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Old 02-11-2013, 04:00 AM   #6473
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SUper strong session LtL ... Not an easy job to do 10 reps @380+lbs ... very very strong brother ... keep smashing the wts ....
It's easier when you cheat and gear whore the reps up
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Old 02-11-2013, 07:01 AM   #6474
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It's easier when you cheat and gear whore the reps up
HAHAHA!

Some solid leg work there. You and BTB noticed the same thing I did. Diff was the weight forcing that, you were just either not keeping enough air, or just being lazy

Looks like you are adjusting to the volume some, good to see!

What app did you use to do the voice over?
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Old 02-11-2013, 07:14 AM   #6475
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HAHAHA!

Some solid leg work there. You and BTB noticed the same thing I did. Diff was the weight forcing that, you were just either not keeping enough air, or just being lazy

Looks like you are adjusting to the volume some, good to see!

What app did you use to do the voice over?
I think it was more laziness and lack of stretching in the warm-up than the weight. It was so light I could have done 10 more if I could have dealt with the pressure in my head. When I lose the ability to hear anything, I know it's time to rack it

I use iMovie for iPhone to edit all of my videos. Started using some of the tutorials on it and am learning some more cool tricks.
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Old 02-11-2013, 08:00 AM   #6476
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Love the repwork on the squat Al! Big numbers!
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Old 02-11-2013, 08:25 AM   #6477
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Love the repwork on the squat Al! Big numbers!
Thanks Swedish. Hoping it reaps rewards come meet time.
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Old 02-12-2013, 05:17 PM   #6478
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Cube Week 4
Deadlift Reps

Stretch and foam roll

Deficit Pulls standing on 25kgs plate
70kgs x 5
110kgs x 3
150kgs x 1
180kgs x 1
195kgs x 1
195kgs x 6

Block Pulls
195kgs x 3
205kgs x 3

Ghetto Safety Squat Bar squats
110kgs for 3 sets of 8

GHRs 2 sets of 10, 1 set of 9 + 1 HUGE calf cramp

Cable Abs 30kgs for 40 total reps

Tonight was a hard session. Hit up a 12 hour work day and then went straight to the gym. Seeing as my PB from this deficit was 205kgs for a double, I wasn't overly confident coming in but I sacked up and got it done. The burn in my glutes was awful but I concentrated on form and just kept pulling. That was followed by more pulling. Did the first set then upped the weight for the second. Second rep of the triple the bar got forward on me but corrected on the third and finished strong. Squats were really hard as I am still sore from Sunday and by the time I got to GHRs I was cramping badly. Was due to do another set but couldn't deal with my calves cramping.

Have some video which I will probably combine with my Valentines Bench session. Awesome session tonight
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Old 02-12-2013, 05:43 PM   #6479
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Solid work Al,keep gettin it!
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Old 02-12-2013, 05:44 PM   #6480
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Great workout Al! All that hard work after a long day at the job, way to conquer!!!
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