LtL's Training Log

[LtL]

Cube Week 1 Bench

Quick stretch

Floor Press
Warmed up with a fair few reps and then hit:
100kgs +50kgs chains x 1
107.5kgs +50kgs chains x 1
112.5kgs +50kgs chains x 1

You Tube

You Tube

Last time I pressed I got 120kgs with the same amount of chains but I think I managed to get a set-up with more chain off the floor today which is why the lifts were harder. Here's last time's video:

youtu.be/eVqpSc6-8mw

Regardless I was pleased with how strict my form was and how I managed to grind through the top part of the lift.

Bench press
90kgs for 2 sets of 15

Holy crap that pumped me up!

Lat pulldowns
55kgs for 3 sets of 12

Strict DB shrugs with pause at the top
42kgs for 3 sets of 15

Strict military press
50kgs for 2 sets of 12
On the third set my triceps failed at 5 reps, racked the bar, rested a bit and got 3 more reps strict and 1 push press but then couldn't do any more.

Overall tonight was a strong session. Bit disappointed I didn't get a PB but that's the Westside mentality creeping in. This routine is about building towards the end goal which for me is the meet in April. Need to remember that. Squats up next on Saturday and it's explosive work with sets at 60%.

[Hunterace]

Great workout Al! Strong stuff, PB or not! Keep workin hard bud!

[LtL]

Originally Posted by Hunterace

Great workout Al! Strong stuff, PB or not! Keep workin hard bud!

Thanks buddy. Chest pump has just subsided two hours later!

[KD5NFW]

Great work Al!!

[BendtheBar]

Overall tonight was a strong session. Bit disappointed I didn't get a PB but that's the Westside mentality creeping in. This routine is about building towards the end goal which for me is the meet in April. Need to remember that. Squats up next on Saturday and it's explosive work with sets at 60%.

Keep that focus and sell out to the program.

You got this.

[ravimolasaria]

Originally Posted by LtL

Cube Week 1 Bench
Floor Press
Warmed up with a fair few reps and then hit:
100kgs +50kgs chains x 1
107.5kgs +50kgs chains x 1
112.5kgs +50kgs chains x 1

Bench press
90kgs for 2 sets of 15

Lat pulldowns
55kgs for 3 sets of 12

Strict DB shrugs with pause at the top
42kgs for 3 sets of 15

Strict military press
50kgs for 2 sets of 12

Strong numbers LtL ... Strong benching ... keep up the hard work buddy ...

Holy crap that pumped me up!

Am I looking the log of an bodybuilder ...

[markievicz]

Originally Posted by LtL

Floor Press
Warmed up with a fair few reps and then hit:
100kgs +50kgs chains x 1
107.5kgs +50kgs chains x 1
112.5kgs +50kgs chains x 1

Bench press
90kgs for 2 sets of 15

Bit disappointed I didn't get a PB but that's the Westside mentality creeping in. This routine is about building towards the end goal which for me is the meet in April. Need to remember that. .

Strong work as usual Al ,
Stay focused for April and big numbers will follow for sure!

[LtL]

Originally Posted by KD5NFW

Great work Al!!

Thank you sir.

Originally Posted by BendtheBar

Keep that focus and sell out to the program.

You got this.

I'm on board. Excited to ride this out.

Originally Posted by ravimolasaria

Strong numbers LtL ... Strong benching ... keep up the hard work buddy ...


Am I looking the log of an bodybuilder ...

Haha did you see the little belly poking out as I benched? Not quite stage ready yet but certainly putting on some size; put on a suit jacket which fitted ok in September and my lats and shoulders almost burst out of it

Originally Posted by markievicz

Strong work as usual Al ,
Stay focused for April and big numbers will follow for sure!

Thanks buddy. Can't wait to get back on that platform. Feel like I have something to prove after last time.

[LtL]

Cube Week 1 - Explosive Squats

Foam roll and band assisted stretching

Speed squats with cambered bar
Suit on straps down with belt and knee sleeves
Warmed up and then did:
150kgs for 8 sets of 3

Really worked hard on getting these to depth:

You Tube

You Tube

Then I put on full gear and did 1 set of 2 @ 80% which is 195kgs. Tightened straps felt great. Looking forward to taking some heavy weight soon.

All gear off except knee sleeves because I'm old

Deep squats with Olympic shoes
Should have been 5x5
First set was 130kgs x 5
Upper back was knackered and I was folding so dropped the weight and did:
110kgs for 4 sets of 5

Leg Press
Tried to do one legged reps but the sled sticks so did:
150kgs for 4 sets of 15

Kettlebell swings
12kgs x 15
16kgs for 2 sets of 15

Ab wheel from knees
BW for 3 sets of 10

Great session today. The raw work has me squatting more naturally in gear and I like it. Speed work was hard to get down to depth but worth the effort. I need to make sure I'm comfortable down there. The gym was empty so no footage of the heavier double as I used the only other person to spot and make sure I didn't fall over in my knee wraps. Depth was there or thereabouts but it was more about feeling out the gear. Tighter straps are giving a lot more support and I think I've put on some quad size because my legs are cut to shreds!

The volume after was humbling. The weights felt light but hard if that makes sense. Got through it all in around 90minutes which was good. Also learnt that the gym is definitely getting a new power rack custom made to Elite FTS style specs AND a Swiss bar. Excited. Will be back in on Monday for Deads. Between now and then I will be doing my best to try to recover. Right now I can barely walk without a limp. Am I a bodybuilder now???

[Hunterace]

Great workout Al!!!