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Old 11-02-2013, 02:48 AM   #1481
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Shirted Bench Press - YouTube

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Old 11-02-2013, 05:34 AM   #1482
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Strong benching, I was surprised how easy the presses looked after the fights to touch.
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Old 11-02-2013, 05:37 AM   #1483
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Originally Posted by JTurner View Post
Strong benching, I was surprised how easy the presses looked after the fights to touch.
Thanks man.
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Old 11-02-2013, 07:23 AM   #1484
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looking vry strong big Al
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Old 11-02-2013, 11:37 AM   #1485
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You are a beast and the videos are entertaining.
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Old 11-02-2013, 03:12 PM   #1486
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Default Al's Training Log

Thanks guys.

Coan Deadlift Routine - Week 9

Foam roll and stretch for lats and hips
Sumo Pulls
70kgs x 5, 5
120kgs x 3
150kgs x 1
Add belt
170kgs x 1
192.5kgs x 2
Belt off
162.5kgs x 3, 3, 3

All assistance done for 2 sets of 5

Power Shrugs
140kgs

SLDLs
140kgs
145kgs for second set

Bent over rows
120kgs

Underarm pulldowns
55kgs per side

Then finished with hammer curls for 8 x 8

I finished my bench session last night at 10pm. This session started just 15 hours later and needless to say I felt it. The double was good and my upper back was noticeably better positioned after my physio loosened it all up but everything else felt a bit laboured. Got the work done though and now time to recover/pack the house for the move. DOMS is just setting in from bench and triceps and forearms are sore as hell. When the posterior chain kicks in as well, this will be fun. Time to up my Ark3 dose I think.

www.youtube.com/watch?v=mKKuFgatQ4Y
800kgs or die trying
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Old 11-02-2013, 04:33 PM   #1487
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training is looking good in here Al. How are you liking the Coan dead routine?
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Old 11-02-2013, 05:22 PM   #1488
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Originally Posted by bruteforce View Post
training is looking good in here Al. How are you liking the Coan dead routine?
It's very hard both because I am still learning to be better at SLDLs and rows and also because it's just a brutal set-up. Weights are moving well though and feeling lighter so I'm excited to see what I put up in Dec.


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Old 11-04-2013, 02:09 PM   #1489
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Strong pushing and pulling Al
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Old 11-04-2013, 02:20 PM   #1490
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Been having a good look through these training logs, some really impressive stuff.
Bench video was awesome, I was expecting you to struggle with the weight considering how slow it was lowered but you just powered it back up every time.
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