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Old 03-25-2013, 12:32 PM   #141
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Here's to a healthy Easter break! And more crushing too.

Good stuff, Al. Keep getting after it.
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Old 03-26-2013, 05:29 PM   #142
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DEADLIFTS

Foam roll and stretches

Deadlifts
60kgs x 5
100kgs x 5
140kgs x 2
Add straps
160kgs x 1
180kgs x 1
Add belt
200kgs x 1
220kgs x 2 Mistimed the second rep and was harder than it should have been. First rep was better though.
Remove belt
180kgs x 3
180kgs x 4 touch and go

Block pulls
170kgs x 10, 8, 6

Pull ups
BW x 11, 8, 10

DB rows
52kgs x 16 per arm

Cable Abs
30kgs for 100 reps in 3 sets

Not a bad session tonight. Didn't pull last week so form was a bit rusty. Mistimed the roll slightly but the double was ok. Back offs without a belt (because Ed Coan said to) were hard and I think cost me a few reps on the block pulls after. Pull ups I was more strict on dead hangs between reps in set two so repped a bit faster for the last set. Again just out of practice. Ran out of steam on DB rows completely but still not 100% back on form after the sickness so that'll improve.

Overall pretty pleased with how it went. Back in on Good Friday for heavy bench and squat reps.
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Old 03-26-2013, 08:15 PM   #143
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Great work Al! Strong pulling there bud with lots a solid accessory work! Keep it up Batman!!!
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Old 03-26-2013, 09:09 PM   #144
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Nice session looking forward to see what you get in on your next session.
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Old 03-26-2013, 10:40 PM   #145
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Well Al, good to see you are happy with repping almost 500 lbs raw. I see you are still pretty good on the pull ups as well. Nice session overall.
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Old 03-27-2013, 03:20 AM   #146
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fine work here Al,

the roll you do on the deadlifts, can you get away with that in a meet?
i only ask as i have not seen it before.
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Old 03-27-2013, 04:04 AM   #147
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Quote:
Originally Posted by Hunterace View Post
Great work Al! Strong pulling there bud with lots a solid accessory work! Keep it up Batman!!!
Thanks Jay. Still not back to full strength but getting there.

Quote:
Originally Posted by prstylee View Post
Nice session looking forward to see what you get in on your next session.
Thank you sir.

Quote:
Originally Posted by Squatter View Post
Well Al, good to see you are happy with repping almost 500 lbs raw. I see you are still pretty good on the pull ups as well. Nice session overall.
Thanks Jim. I'd like to get back up to my previous PB of 28 pull ups from when I was lighter.

Quote:
Originally Posted by markievicz View Post
fine work here Al,

the roll you do on the deadlifts, can you get away with that in a meet?
i only ask as i have not seen it before.
Thanks Alan. Yes you can roll in the meet. If you watch Benni Magnusson pull in meets, he rolls the bar into him. I find it helps to get my weight back on my heels and start strong.
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Old 03-27-2013, 12:26 PM   #148
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solid dead day AL keep it up
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Old 03-27-2013, 01:33 PM   #149
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Thanks Rob.
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Old 03-27-2013, 03:29 PM   #150
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Nice work Big Al.
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