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Old 04-23-2012, 09:54 PM #1093
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Not yet, but I will be. Army National Guard.
hope you'll be taking the time on 5/3/1 to work on your conditioning lol

I'm seriously thinking about 5/3/1 once I hit my short term goal lifts so I can keep making progress with less time in the gym and really get into better shape overall.
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Old 04-23-2012, 10:20 PM #1094
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damn it i was hoping youd turn into a big powerlifter. srs. but maybe after army national guard?
BCT is only ten weeks, with AIT being 16 weeks (well, depending on what MOS I do). But after that, I'll be back in school and I only have drill one weekend a month. I'll still be training. My hope is that BCT will cut enough fat off of me that I'll have some room to bulk and be a solid 181lb lifter. My lifts will go down, for sure, but they'll come back and I'll be able to get better relative numbers at the new weight class.

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hope you'll be taking the time on 5/3/1 to work on your conditioning lol

I'm seriously thinking about 5/3/1 once I hit my short term goal lifts so I can keep making progress with less time in the gym and really get into better shape overall.
The overall volume will help on my conditioning a bit, and I'll be doing bodyweight stuff and running () on off days.


5/3/1 is a great program for most people because it gets you to think about training density and doing **** that works. Go heavy, get some volume in, don't **** around, keep your program based around the compound lifts. If it's awesome, do it. If your mother does it, either she's awesome, or you shouldn't be doing it.
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Old 04-23-2012, 10:41 PM #1095
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i have some flexibility issues which cause me to need a wider stance to get full depth on my squat - is that okay as long as i'm getting to depth or something i need to work on?
you need to spend lots of time in the squatted position just chilling - multiple minutes every day
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Old 04-23-2012, 10:41 PM #1096
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hope you'll be taking the time on 5/3/1 to work on your conditioning lol

I'm seriously thinking about 5/3/1 once I hit my short term goal lifts so I can keep making progress with less time in the gym and really get into better shape overall.
**** dat homie we puttin you on lemur
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Old 04-23-2012, 10:45 PM #1097
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you need to spend lots of time in the squatted position just chilling - multiple minutes every day
this
and also throwing some 5lb plates under your heels when you squat will help you get used to going all the way down. Eventually once you are used it you'll be able to do it perfectly without them.
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Old 04-23-2012, 10:55 PM #1098
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this
and also throwing some 5lb plates under your heels when you squat will help you get used to going all the way down. Eventually once you are used it you'll be able to do it perfectly without them.
I personally wouldn't suggest this, because this shifts the focus towards the quads and most people are already hamstring-weak. It would be better to do a ton of mobility work and practice proper squat form with body weight or lightened bar weight.
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Old 04-23-2012, 10:58 PM #1099
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hamstring-weak
This is incredibly relevant to me
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Old 04-23-2012, 11:01 PM #1100
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It's relevant to the majority of the population. The invention of the chair, along with shoes with gigantic arch supports and huge soles, has ****ed the posterior chain up beyond belief.
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Old 04-23-2012, 11:52 PM #1101
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Can see and feel all the muscles in Delts.
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Old 04-23-2012, 11:59 PM #1102
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what?
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Old 04-24-2012, 12:30 AM #1103
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Also hit a gnarly arm triangle->backtake->RNC finish on one of the instructors of my new school today
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Old 04-24-2012, 01:23 AM #1104
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Can see and feel all the muscles in Delts.
definitely the first place that real striations show up, i feel like dana lynn bailey in the gym now


because of the shoulder striations


















**** u guys im not gay
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Old 04-24-2012, 01:26 AM #1105
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Paging Lauren
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Old 04-24-2012, 02:13 AM #1106
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what?
What?

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definitely the first place that real striations show up, i feel like dana lynn bailey in the gym now


because of the shoulder striations

**** u guys im not gay
I just googled her name. My god, she is more ****ing ripped than I am.
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Old 04-24-2012, 02:20 AM #1107
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Idk why I posted that in here. Thought I clicked the pictures thread or something.
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Old 04-24-2012, 04:39 AM #1108
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Old 04-24-2012, 06:27 AM #1109
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you need to spend lots of time in the squatted position just chilling - multiple minutes every day
Starrett suggests accumulating 10+ minutes a day in the squat position when working on general mobility, just to give you a general idea of where to start.

this should help get you started:

http://www.mobilitywod.com/2012/01/e...er-mob-rx.html

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**** dat homie we puttin you on lemur
lol. There are a lot of variables in the near future that may affect my gym time. How long do you guys generally take for your LEMUR workouts? I currently take about 1:30, and I'm thinking that something that takes 60 minutes or less would be a bit more ideal in my given situation.
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Old 04-24-2012, 11:44 AM #1110
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Today was an off day/nbc day
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Went outside to the basketball courts and did squats ss w/ squat jumps grabbing the net.
Static stretching
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Old 04-24-2012, 11:54 AM #1111
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I usually take 45-60 minutes.
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Old 04-24-2012, 04:13 PM #1112
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lat pulldown: (another Korean machine) #6x12 #7x12x2 #8x12
DB shoulder presses: 40's x12 50's x12x2 60'sx10
deadlift: 135x12 185x12x2 225x12
DB front raises: 20x12x3 25x12
T-bar row: 2platesx12x2 3platesx12x2
side cable raises: #2x12x4
seated cable row: 150x12x4
rear delt reaises: 25'sx12x4

havent done deads in a long time, went light.
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Old 04-24-2012, 05:02 PM #1113
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Few PR's today
Deadlift 315X4
Leg press 7PPX5
hack squat 250x5
first time using wraps for my knees, feelsgoodman
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