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Old 10-04-2013, 06:02 AM   #1291
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Originally Posted by 5kgLifter View Post
Hope the sleep and moving boxes and furnishings and such settles soon; nice work, considering the headache and all as well.
Thanks Babs. Raw work always makes me feel weak and the headache definitely didn't help.

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Originally Posted by TomGJD View Post
Very nice work there fella! New home set up sounds good.
Thanks Tom.

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Originally Posted by BendtheBar View Post
Take a couple of Advil and then some Nyquil.

Some you got some sleep hombre.
Had a decent sleep last night and it's almost the weekend. Things are looking up
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Old 10-04-2013, 09:40 AM   #1292
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My Crew has been doing more Floor Pressing as the first lift of late. Hope it works out well for you. Isn't it cool how the bar got rid of your headache!!
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Old 10-04-2013, 10:31 AM   #1293
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My Crew has been doing more Floor Pressing as the first lift of late. Hope it works out well for you. Isn't it cool how the bar got rid of your headache!!
I think floor press is a great builder for shirted bench but also for grinding through those slower raw benches. I also use it to practise pushing my belly up at the bottom of the press. I can get 2-3" less range of motion by forcing my belly up to the bar. Need to work on doing that to help me touch in my shirt.

Feeling tired again today and work is manic but will be finished soon and will hit the work gym for some rear delt and forearm work before I head home and continue packing/stressing
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Old 10-04-2013, 01:56 PM   #1294
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great work mate i cant wait to see the home gym and hear stories from there
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Old 10-04-2013, 05:10 PM   #1295
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great work mate i cant wait to see the home gym and hear stories from there
I'm unbelievably excited about building it. Only 20metres squared but I plan on having a cardio corner (elliptical and TRX straps) for Mrs Al, a full power rack, and a deadlift platform. Picking up a second hand lat pulldown and kettlebells as well. It'll be better equipped than your average health club gym
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Old 10-05-2013, 01:43 AM   #1296
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Raw pressing
Floor press
50kgs x 5, 5 80kgs x 5 95kgs x 5 110kgs x 5, 5, 5, 5, 5

CGBP
60kgs x 8 80kgs x 8
Add slingshot
100kgs x 8 (used wide grip by accident) 110kgs x 8, 8

EZ Bar Tricep extensions with around 20kgs chain off the floor
Bar x 10 30kgs x 10, 8, 6
Still a nice session to me big Al ... Strong volume ... keep up the great work brother ...
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Old 10-05-2013, 02:28 AM   #1297
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Still a nice session to me big Al ... Strong volume ... keep up the great work brother ...
Thanks Ravi.
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Old 10-05-2013, 03:52 AM   #1298
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I plan on having a cardio corner (elliptical and TRX straps) .......
I almost spat my coffee.... But then I read,

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for Mrs Ltl...
LMAO...
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Old 10-05-2013, 04:18 AM   #1299
LtL
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Join Date: Jan 2010
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LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!


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I almost spat my coffee.... But then I read,



LMAO...
You know better than that. You don't get a physique like mine doing cardio in the gym
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Old 10-06-2013, 11:13 AM   #1300
LtL
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Join Date: Jan 2010
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LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!


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COAN DEADLIFT ROUTINE WEEK 4

Stretch with average bands on hips
Foam roll

Sumo pulls
70kgs x 5, 5
120kgs x 3, 1
150kgs x 1
Add belt
175kgs x 1
192.5kgs x 2
162.5kgs x 3, 3, 3

Circuit of death
SLDL 112.5kgs
Bent over row 112.5kgs
Underhand lat pulldown 47.5kgs per side
Arched back good mornings 80kgs

All done for 3 sets of 8. 90 seconds rest between exercises and 2-3minutes between circuits.

Really pleased with today. The lighter raw work may have left me fresher or it may have been the extra mobility I did last night or it may have been the Ark1 and caffeine/ephedrine combo or I may finally be getting better at sumo deadlift. Most likely a combination of all of the above. This is the peak of the first part of the cycle. Next week I drop back a bit in weight and change from circuit assistance to 3 x 5 with the inclusion of power shrugs as well. This then begins the build-up to the goal weight of 215kgs. That's still ridiculously low but I am hopeful that at the meet 2 weeks after the end of the cycle I can improve further and finally get a sumo PB!

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