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Old 06-16-2013, 07:56 AM   #641
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Fathers Day training

Had around an hour so plan was to floor press and do some sumo technique work. Here's how it went:

Rack was busy so pulled first

Foam roll

Sumo pulls
60kgs x 5, 5
100kgs x 5, 5
Add suit bottoms
140kgs x 1
Add belt
140kgs x 1
160kgs x 1, 1
180kgs x 1, 1
200kgs x 1, MISS as a grabbed a handful of my suit slippers I still had on, removed suit slippers and added talc, hit a last single

Sumo was weird. Everything up to 200 was really fast and smooth. 200 was harder than it should have been. Still happy with how it all felt for the first sumo pulls in around 4-5months.

Floor press with Fat Gripz
Bar x lots
60kgs x 8
80kgs x 8
95kgs x 8, 8

Quick press at the end as needed to get back for my Fathers Day lunch

Overall a decent session. Going to really hammer my sumo deadlift over the coming weeks and see if I can PB with it. My increased hip mobility seems to help me get my knees out at the start. Just need to work on upper back position/strength I think. Worth a shot though. Felt much better than on Thursday and ready to get back at it properly from next week. Plan is to do a small session at lunch tomorrow. I have physio on Tuesday night so no training then and then I will bench heavy (ish) with some raw and slingshot work on Thursday.
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Old 06-16-2013, 09:05 PM   #642
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200kg Sumo is not too shabby for being a bit rusty. I am sure you'll be back up to speed in no time. 95 kg floor presses is what I should have been doing on Saturday lol.

Hope lunch was a great one and mini was on her best behavior!
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Old 06-17-2013, 01:01 AM   #643
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Nice pulls al, I presume that was with mixed grip.
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Old 06-17-2013, 01:54 AM   #644
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Strong stuff big Al ... keep smashing the wts. buddy ...
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Old 06-17-2013, 03:18 AM   #645
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Originally Posted by Squatter View Post
200kg Sumo is not too shabby for being a bit rusty. I am sure you'll be back up to speed in no time. 95 kg floor presses is what I should have been doing on Saturday lol.

Hope lunch was a great one and mini was on her best behavior!
Yeah 200 was ok yesterday. I need to keep filming, keep hammering my starting position and maintaining a flat back to make my lockouts stronger. I also plan on doing a lot of heavy pulls from knee height and some form of shrugs as well to really bring back my upper back strength so I can maintain the position.

Floor press with Fat Gripz is a humbling experience. Engaging the triceps to lockout is REALLY hard and I barely squeaked the last rep into the rack

Quote:
Originally Posted by markievicz View Post
Nice pulls al, I presume that was with mixed grip.
Thanks buddy. Yes they were all mixed grip. Project hook is on hold at the moment as I may well be competing again at the end of next month.

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Originally Posted by ravimolasaria View Post
Strong stuff big Al ... keep smashing the wts. buddy ...
Thanks Ravi. Not strong yet but feeling more recovered and ready to get back to heavy stuff again.

Going into the work gym at lunch today to do a quick 20minute session then squatting tomorrow night. I should also have an update on my competition plans very soon as well.
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Old 06-17-2013, 03:52 AM   #646
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Thanks buddy. Yes they were all mixed grip. Project hook is on hold at the moment as I may well be competing again at the end of next month.
did you mention this before? apologies if i missed it , and spill the beans!
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Old 06-17-2013, 04:06 AM   #647
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did you mention this before? apologies if i missed it , and spill the beans!
I am just firming up details now but I am looking at competing in the GPC and then qualifying for their British Bench Championships which are at the FitExpo in Manchester later this year. It's a big step up in competition and I'm not sure what the qualifying standards are yet but I have ordered my briefs and am going to give it a decent shot.
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Old 06-17-2013, 04:08 AM   #648
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nice one Al , no doubt about it that you will give it your all.

that will be great to qualify for the British Bench Championships.
Lifting at FitExpo will be pretty cool!

go get it big man,
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Old 06-17-2013, 04:46 AM   #649
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Quote:
Originally Posted by markievicz View Post
nice one Al , no doubt about it that you will give it your all.

that will be great to qualify for the British Bench Championships.
Lifting at FitExpo will be pretty cool!

go get it big man,
Will do what I can. It's an untested multi ply federation so even with briefs under my suit and a perfect day, I will be a long way behind the top guys but that's what I want; I need to step up and get more competition. Nothing drives your training more than finishing 200kgs behind the winner
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Old 06-17-2013, 09:28 AM   #650
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Lunchtime session

Lat pulldowns
Shoulder raises 3 ways
Standing dumbell press
Tricep pushdowns
Scap retraction rows
Hammer curls

3 sets of each done as a pair of supersetted exercises. All done in 20 minutes.

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