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Old 09-21-2012, 09:19 PM #64
black_angus
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Quote:
Originally Posted by theDJ View Post
black angus towards the end of your last video are you trying to go for a closer than usual grip or is that your usual bench grip? /dumbquestion
That is a close grip. Not super close, mind you; I've been known to do them with my thumbs touching the smooth part of the bar. My normal bench grip is fairly narrow, however.



9/21- Deadlift #9

Deadlift- 2x3@465
Parallel box squat- 5x1@405
Klokov presses- lots

Notes: The pulls weren't too bad. Squats were rather slow but that's to be expected after these tougher pulling sessions, and I wasn't using wraps either. The Klokov presses were from a bit of a challenge a few of us on the team had. It was a bad idea.
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Old 09-22-2012, 09:40 AM #65
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Incline BB: 180x12 180x10 225x7, started last rep 2-3" above chest
HS flat: 72s 82s 92sx8
Cable flys: 25 15, 20
RGBP smith: 195* 8, 8, 13
WG cable curls: 72 8, 8, 16
Skip ext: 80 10, 15
Reverse curls: 80 12, 14
Pushdowns: 57 15, 19
CG cable curls: 50 15, 19

Meant to do 160x12 for the first set of Incline. My last rep on the final set was so slow that a 70 year old man ran over ready to grab the bar, lol.
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Old 09-22-2012, 12:29 PM #66
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Originally Posted by black_angus View Post
That is a close grip. Not super close, mind you; I've been known to do them with my thumbs touching the smooth part of the bar. My normal bench grip is fairly narrow, however.
i noticed that as well in a couple of your vidz but i thought i was just seeing ****

would definitely explain why your tris are so much stronger than your chest imho

deadlift day has arrived, once again. resetting back to triples and will prolly end up going for a PR today. im liking this deadlift routine cause it really is forcing me to go really heavy every dam time and i feel like its working pretty well too

after this 6 weeks im really hoping to be close to a 405 pull but if i dont get it i wont worry too much. i have also given thought to how effective this routine would be when substituting normal deadlifts with deficit deads after this 6 week cycle as i believe that is the weaker part of my lift, thoughts on this anyone?
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Old 09-22-2012, 02:08 PM #67
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Old 09-22-2012, 09:22 PM #68
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Originally Posted by FHS JewFro View Post
i noticed that as well in a couple of your vidz but i thought i was just seeing ****

would definitely explain why your tris are so much stronger than your chest imho

deadlift day has arrived, once again. resetting back to triples and will prolly end up going for a PR today. im liking this deadlift routine cause it really is forcing me to go really heavy every dam time and i feel like its working pretty well too

after this 6 weeks im really hoping to be close to a 405 pull but if i dont get it i wont worry too much. i have also given thought to how effective this routine would be when substituting normal deadlifts with deficit deads after this 6 week cycle as i believe that is the weaker part of my lift, thoughts on this anyone?
I believe that until you're pulling in the mid 400s at least, you're better off just doing regular deadlifts. Even if you're "weak off the floor" you'll be better served getting strong.
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Old 09-22-2012, 09:52 PM #69
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Adding in deficit deadlifts isn't a bad idea, but don't replace your normal pulls with them. I have no idea what program you're running, but my preference would be to add in a bunch of singles wherever you can find a spot for them. Even 7-8 singles at 80% should add strength.


Seriously though, just ****ing get stronger.
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Old 09-22-2012, 11:18 PM #70
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Did some leg press and front squats. Finally getting back into legs, still recovering from knee surgery in jan.
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Old 09-23-2012, 12:57 PM #71
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Wide pulldowns: 200 4x5, 8
CGPD: 200 8, 8, 16
Damico's: 80 6x10, 14
DB rows: 85 8, 9, 18
Cable rows: 210 3x12
Deadlifts: 295x12



Going to cut soon
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Old 09-23-2012, 07:14 PM #72
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Helped spot a guy squatting 605 in just a belt.

Humbling.

also, checked out the gym at 204
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Old 09-23-2012, 09:29 PM #73
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So you weren't wearing a shirt, shoes or pants?
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Old 09-23-2012, 09:40 PM #74
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Shoulders/Tri's

Seated DB press- 50x10, 55x10x2, 60x10
Military Press- 3x10
DB lateral raise- 4x10
Overhead Press machine- 3x10, 6
Skullcrushers- 3x10
Tricep extensions- 4x10
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Old 09-23-2012, 10:49 PM #75
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So you weren't wearing a shirt, shoes or pants?
He was in the belt.

And sweats and a Universal t, because he's sponsored.
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Old 09-23-2012, 11:19 PM #76
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Quote:
Originally Posted by Pump Revolution View Post
Wide pulldowns: 200 4x5, 8
CGPD: 200 8, 8, 16
Damico's: 80 6x10, 14
DB rows: 85 8, 9, 18
Cable rows: 210 3x12
Deadlifts: 295x12



Going to cut soon
Should be lookin boss after the cut!
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Old 09-23-2012, 11:49 PM #77
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Thanks, can't wait to start it. So sick of cramming food all day.
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Old 09-23-2012, 11:54 PM #78
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9/23- bench #10

Bench- 2x3@240
Close grip press- 8x2@175
Face pulls- a ton

Notes: These flew up. I could pause for a full three seconds on each rep and still get them with ease. My narrow grip press is surprisingly strong; I had actually never done them with such a narrow grip. I may do it more often, as I really liked the tricep work I got. Video will come tomorrow.


As a bit of a side note, I am now vice president of the powerlifting club here. zomg yay
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Old 09-24-2012, 01:36 AM #79
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Quote:
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Finally got the video up:



I don't think I have any magical ceiling lifting in this one. I had to re-upload it once already.
I never post here, but two things that no one has seemed to have pointed out:

On your squat, when you dip down, I see a little bit of butt wink. Your tailbone is tucking down slightly, and it "breaks" the straightness of your spine. When your spine isn't straight, it loses tension and can lead to injury when you go heavier on your lifts. Box squats help a ton with this, and helped me clean up my form a lot in the last few months. Some people swear only by box squats to help with butt wink, others simply use it to correct form and move on.

On your deadlift, your lower back is arched a little bit before you lift the barbell. Try rolling the bar a half-inch or so further away from the middle of your foot, and then tuck your butt a little lower so that your shins touch the bar. That's when you should lift your chest to straighten out your back. Then, just lift your butt and shoulders at the same time.

Good job nonetheless.

Edited for wording.
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Old 09-24-2012, 01:38 AM #80
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Old 09-24-2012, 01:40 AM #81
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Unless you're totaling elite, I really don't care what you have to say.
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Old 09-24-2012, 01:41 AM #82
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Old 09-24-2012, 01:51 AM #83
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What do you pull?
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Old 09-24-2012, 01:53 AM #84
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Nothing fancy.

SQ: 245
DL: 285 (coming from an injury as a result of a curved back, should be higher)
Straight Legged DL: 150 (mostly to help strengthen my lower back as a result of my injury)
OHP: 135
Cleans: 135
Bench: 170
Bent over barbell row: 110

Just started lifting in May after being a cardio-induced jackass for a year. Going for strength, not hypertrophy.

Edit: I'm taking a pause on cleans/OHP to help out my rotator cuff. I should be back into them by next week once I get a compression wrap for my shoulder.
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