LtL's Training Log

[Abaddon]

SFW Al!!

[Rich Knapp]

[MC]

That's a lot of work for 50 minutes, Al! Nice job!

[LtL]

Thanks Rich and Nard. Looking forward to some dynamic squats tonight although my shoulder is being a bit funky. Nothing a bit of foam and ball rolling won't fix hopefully.

LtL

[jesseisrael]

Kill it Buddy!!!

[gaspers04]

Originally Posted by LtL

DYNAMIC EFFORT BENCH

Bar x lots
Plate RC w/ups
60kg's x 8
Add red bands (around 40kg's at the top)
60kg's x 3
70kg's for 4 sets of 3
80kg's for 4 sets of 3

Pull Ups
Narrow Grip x 15
Wide Grip x 12
Monkey Pull Ups doing one narrow then climbing out to wide doing the next etc
Very fun exercise managed 6 rep's but John got 10. Damn my power belly!!!

Rotator Cuff Cleans
6kg's for 2 sets of 10

EZ Preacher Curls ss V Bar Pushdowns
30kg's x 10 narrow grip ss 45kg's x 20
30kg's x 10 wide grip ss 55kg's x 15
35kg's x 10 ng ss 50kg's 12

Awesome session tonight. Speed bench was hard but this is the heaviest of a wave of three weeks so that's to be expected. Pull ups were good but the monkey pull ups were killer. Definitely gonna be doing those again. Finished up with guns to get my pump on. You all know how I love the pump. All done in about 50minutes. Plenty of blood flowing, feeling refreshed. Good times.

LtL

Great looking Speed session Brother! If this was your heaviest of 3 waves what is the next cycle like, same weight or small increase?

[LtL]

Here's the plan. Bracketed parts are if I feel strong and fresh:

Week 1 - 60kg's + bands for 8 sets of 3 (or wave up to 70kg's for the last 4 sets)
Week 2 - 70kg's + bands for 8 sets of 3 (or wave up to 80kg's for the last 4 sets)
Week 3 - 80kg's + bands for 8 sets of 3 (or wave up to 90kg's for the last 4 sets)

I'm working off a 140kg's max' which is probably slightly lower than my actual max which is why I feel fine going up to 90kg's (65%) for the last 4 on week 3.

In the middle of a similar thing on squats at the moment:

Last week (week 1) 90kg's + blue bands for 8 sets of 2
Tonight (week 2) 100kg's + blue bands for 8 sets of 2 (increase sets if feeling strong, not weights)
Next week (week 3) 110kg's + green bands (higher tension) for 8 sets of 2 on parallel box

Based off a (again slightly low) 180kg's max.

All experimentation but as I don't have a meet for more than 6 months I can afford to play around and see what works.

LtL

[Squatter]

Have fun squattin' tonight Speedy

[LtL]

Thanks Jim.

LtL

[gaspers04]

Looks Good!