How far apart were your hands? I know they couldn't have been 4". For me, there is about a 1/2" of knurling showing between my hand and the smooth part of the bar. Feet about 6" apart, toes pointed at 10:30 and 1:30 :)

I don't feel the most powerful/comfortable from this position, but I pull the most weight from this position.

Which Al said to pull from that position? Just curious.

Ya , they were on the inside of my feet so which is why it was all fucked up. I was going off memory from what he said and that's when the Dyslexia kicked in and everything got twisted , :) . Went back to normal ( for me ) stand on my 3rd set. This is what I will be doing from now on , but I will move my feet in to about 6" apart like you said.

You wouldn't know Al :D and it's dosen't matter since I didn't do what he actually told me to . This is why I have to write everything down.

Here are some video's from this weeks workout.

Flat Bench 275 x 8


Military Press ( not using legs as much )
185x3


Good Mornings 225x8 - bent knees and don't go to par .

Nov 25th

Military Press
145x3 , 165x3 , 185x3 ( missed 4th rep )

Upright rows
3x12 @ 95

Tricep pushdowns
3x20 @ 130

Cardio : skated laps for about 45 minutes.

What happened to the hybrid press? lol

IW

Cool. I thought you might say Al Caslow in which case I would have said he pulls sumo. :) I saw him in Hickory, NC about a month ago. It's crazy that he can do what he does without cutting weight...he weighed 176lbs and lifted in the 181 class.

Nov 28th


Treadmil 5 min walking @ 2.5 RPM
Dynamic stretches ( hips , knees , ankles )

Squat : 135x8 , 225x5 , 315 x 5

405x5 , 450x3 , 505x1+2 ( 3 total . Did 4 but as you can tell by the video I didn't even come close to par ). I should have been able to get well over 5 reps on this , but being on night shift is taking a toll on my eating and sleeping , it always does.



I think my dept was good , but I need to work on tucking my elbows , their still flaring out a bit.


Leg Curls : 3x12 @ 130


Step Ups with 35lbs db's - did about 30 step ups , basically until my grip gave out.



I was running out of time so I didn't do to much assessory work as you can tell.

I debated even going to the gym today. Pre workout meal was only a shake. Post workout was 3 scoops of Dark Matter . 1hr after 1 cup pasta , 6oz lean ground beef with some spinach and cheese.





weight = 238lbs.

Not to bust your balls, but why do you squat high so often? The guys I've trained with never squat high, so I was wondering if there was a reason.

Because I suck :D

swallow the pride and lower the weight :) or does the hip mobility suck?