LtL's Training Log

[LtL]

I see what you mean. You are so much tighter in your video there and the unrack was much shorter. If I can unrack like that, I will be able to stay on my traps more. I'm gonna speed bench on the other bench this weekend and see if I can make that work. Thanks man.

LtL

[LtL]

EXTRA

Rolling and stretching

Tricep Pushdowns
Single arm with short super mini
3 sets of 20 per arm

Band pull aparts
3 sets of 10 with long super mini

LtL

[LtL]

DYNAMIC EFFORT SQUAT/DL

Light stretching and deep heat to lower back

Speed squats with ghetto safety bar and average bands
16" box
Week 2 of 3 week wave
Wider stance than usual. All of the way to the edge of the rack.

Bar for 2 sets
Add bands
Bar for 2 sets
Add suit with straps down
70kgs for 3 sets of 2
110kgs for 3 sets of 2

Working sets
130kgs for 4 sets of 2
150kgs for 4 sets of 2

Speed pulls from lowest hole in rack
Suit straps down

60kgs x 3
100kgs x 3
140kgs x 1

Working sets
160kgs for 5 singles
Straps up
180kgs for 3 singles

RDLs
80kgs x 10
100kgs x 10
120kgs x 10
140kgs x 9 but only 5 of those were good form

Ran out of time so will do abs tomorrow in my extra session.

Good session today. I put my box height up 2" as last week I was plopping onto the box a bit. Wider stance today as well which was snappy but had to concentrate hard on forcing my knees out. The stance made balance a little harder and walking the weight back in from max width is no fun but weights were light enough that I could manage ok.

Next was speed pulls which I decided to do out of the rack again but with the suit on. Tried a few reps with the straps up and results were... Interesting. I feel like if I could do that Mark Bell lengthened arms style lockout, it could work well. Either that or I need to learn to pull through the point where the suit loses power and I take over. Today the reps were a little two stage. Essentially the suit accentuates my existing form flaws right now. Gonna get a bit more practice in over the coming weeks and see if I can't remedy this.

Last I hit RDLs. Form was good but broke down as I got tired on the last set.

Session was intense. Disappointed I ran out of time for abs but with all of the faffing and gear set-up time, it was to be expected and I'd rather put my daughter to bed Will have video up later. Steak and chips to cook and eat first though

LtL

[BendtheBar]

Essentially the suit accentuates my existing form flaws right now. Gonna get a bit more practice in over the coming weeks and see if I can't remedy this.

You'll get it. I have faith.

Solid amount of RDL reps. Good work.

[LtL]

Thanks Steve. If I can harness the power, I could get a fair amount onto my pull from my squat suit. That's a big IF right now though.

Video uploading now.

LtL

[Fazc]

Solid session mate, let's have a gander at the video.

[LtL]

You Tube

You Tube

LtL

[Fazc]

Very natural squatting Al, your form looked much better on those box squats.

[LtL]

Thanks buddy. I'll be staying at that height for a while now working on sitting back further and arching harder before dropping back down to a below parallel box at which point my hamstrings should be strong enough to stop me from plopping.

What did you think about the pull?

LtL

[Fazc]

Seemed pretty decent, bit of hesitation at the lockout and I think you'd be better served with throwing the head back rather than up. Good for the weight involved though.