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Old 02-22-2013, 04:52 PM   #6531
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Originally Posted by Squatter View Post
Despite your self described summary of the deads as awful, I am sure there was at least some progress. Solid sntach grip deads. I can only do them with versagripps.

Your maybe benching as I write this (8:30PM England time) so I am sending some strength vibes over!
Thanks Jim I think they arrived too late as I'd just finished missing my second 3 board press
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Old 02-22-2013, 05:19 PM   #6532
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Cube Week 5

Foam rolling
Stretching
More lat stretching

Bench press
Bar x lots x 2 with more back stretching in between
60kgs x 5
80kgs x 3
100kgs x 3
120kgs x 2
All of these reps were paused an inch or so above the chest to increase pop off the chest. If Spoto does it, so should you.
Add 3 board
140kgs x 3
150kgs x 2
157.5kgs x 1
165kgs x Miss. Technical miss; touched too low.
165kgs x Miss. Strength miss. Probably from missing the first one

Punishment time

After the second miss I took my wraps off, stripped the bar, re-wrapped and went straight into:

CGBP (paused 1" off chest)
85kgs for 2 sets of 12
75kgs x 9

Incline dumbell press
22kgs x 12
22kgs x 9 triceps pump from hell so just couldn't lock out, rested a few breaths and then finished the set with 3 more

Chest flies with super mini bands
3 sets of 10

Supersetted with Barbell military press
40kgs x 8
30kgs x 8
30kgs x 10 last 3 reps weren't quite locked out

Super mini band pushdowns for 3 sets of as long as possible which was probably somewhere from 50 down to 30 reps

Hammer curls with football bar
2 sets of 30 reps with the 18kgs bar

Still can't eat properly, worked like a demon all day, straight home, put Mini to bed, forgot preWO, stiff from deadlifts; none of it matters. It was still my mothereffing set (YouTube CT Fletcher if you don't get that reference).

Presses were ok but as ever with the 3 board I should have spent longer warming up on it to find the groove. Dumped the first one too low and was too tired for the second. My rules for misses go something like: technical miss is ok, try again. Strength miss, volume and minimal rest assistance for punishment so my triceps got spanked tonight. 30kgs shoulder press was a joke. I could throw it over my head but could not for the life of me straighten my arms to lock it out. Pump from hell. Next week is a deload bench week with floor press reps before getting back in the shirt for the final push before the meet which is sneaking up fast. 5 weeks out on Sunday.

Sunday's squats are heavy: 3 sets of 2 @ 205kgs and then I'm thinking of two reps in full gear @ 217.5kgs and 230 if I'm feeling good. Got Mrs Al's Stepdad coming with me. He will be handling me again this time so I'm going to teach him how to wrap my knees.

Bad sessions are the yin to the yang of good ones.
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Old 02-22-2013, 05:22 PM   #6533
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How low was that bad boy?
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Old 02-22-2013, 05:25 PM   #6534
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Originally Posted by BendtheBar View Post
How low was that bad boy?
Around 1 hour 20. I got a real shift on as was running late and tired.
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Old 02-22-2013, 05:30 PM   #6535
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Originally Posted by LtL View Post
Thanks Jim I think they arrived too late as I'd just finished missing my second 3 board press
Damn, my fault. Still almost 350 lbs off of 3 board is pretty decent, especially considering you were kinda cooked from a long day going into the session.

Accessory work looked semi-brutal at the least. Pretty cool you and the father in law are able to do this together.
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Old 02-22-2013, 07:32 PM   #6536
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Great work Al! Misses suck, but you busted your ass and are getting stronger, keep progressing!!!
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Old 02-23-2013, 02:20 AM   #6537
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Still a quality workout for most of us ... keep smashing the wts. LtL ... great going ...
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Old 02-24-2013, 02:08 PM   #6538
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Thanks guys.

Today's session: Heavy squats

Foam rolling
Stretching
Banded stretching
Goblet stretch

Squats
Bar and 60kgs for plenty of reps
Suit bottoms on
110kgs x 3
Add belt
150kgs x 2
180kgs x 1
Add knee wraps
205kgs for 3 doubles
Straps up and heavier knee wraps on
230kgs x 1 Very comfortable. Should be an opener in 5 weeks.

Was running short on time at this point as we needed to get back for a roast dinner so did:

Deadlifts
100kgs for 3 sets of 8

Supersetted with Leg press
180kgs for 3 sets of 15 Didn't lock knees on these, kept constant tension, pump-tastic

Once family had gone I did banded leg curls and planks at home so I only really missed the lunges

Solid session today. Very pleased with how fast the squats moved and looking comfortable for a decent PB come 5 weeks time. Not the best angle on the video to see depth as the hack squat was in the way but I think they were in. Judge for yourselves:


Back in on Tuesday for heavy deadlifts: 205kgs for doubles from the floor in gear. Redemption time
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Old 02-24-2013, 02:25 PM   #6539
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Smart work on the squats. Tight and smooth. What fed do you lift with?
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Old 02-24-2013, 02:33 PM   #6540
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Great work Al! Lookin strong bud, keep smashin!!!!!!
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~~~Second Amendment~~~
A well regulated Militia, being necessary to the security of a free State, the right of the people to keep and bear Arms, shall not be infringed.

~~~2 Chronicles 15:7 ~~~
But as for you, be strong and do not give up, for your work will be rewarded.

!!!MY HEAD HURTS!!!
My Training Log
http://muscleandbrawn.com/forums/sho...734#post494734
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