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Old 01-10-2013, 09:56 PM #1408
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Legs today

squat 330x10, getting up there, I also dont lockout at the top so its a little harder than normal. Do you guys think I could get 405x1?
hammer hack squat machine 320x15
leg extensions

tried SLDLs with a friend of mine who was there, we only did 175lbs trying to really feel it and those felt good
lying leg curls

Last edited by paintballh00dlum : 01-10-2013 at 10:08 PM.
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Old 01-10-2013, 10:28 PM #1409
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Old 01-11-2013, 08:15 AM #1410
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Seems a safe bet you can do 405 with those numbers.
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Old 01-11-2013, 01:06 PM #1411
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Old 01-11-2013, 01:26 PM #1412
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Ted will be happy to hear my foot may be ****ed up after all. Brb developing tendon and bone healing protocol.

Guess I need to work on my "balance" if u are aware...
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Old 01-11-2013, 01:39 PM #1413
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going to try and get some video of delt work today. with that, hopefully you guys can point out where im going wrong and what i need to fix.
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Old 01-11-2013, 04:15 PM #1414
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Ted will be happy to hear my foot may be ****ed up after all. Brb developing tendon and bone healing protocol.

Guess I need to work on my "balance" if u are aware...
Plz hurry, elbows are getting to where they hurt after just passing and catching

I was praying for death after being a lineout booster yesterday
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Old 01-11-2013, 05:40 PM #1415
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1/4 mile run
Deadlifts- 135x3, 185x3, 225x3, 275x3, 315x5, 275x5
Lat pulldown- 160x4x5
DB Rows- 70x3x10
Low cable rows- 3x10, 1x5

Will add BB rows next week.
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Old 01-11-2013, 06:01 PM #1416
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Plz hurry, elbows are getting to where they hurt after just passing and catching

I was praying for death after being a lineout booster yesterday
What type of elbow issues are you having?

Mid November I started getting bothered by an elbow issue as well and it lingered up until recent. Now it is relatively faint, but for a period of 4-5 weeks it was very strong.

I noticed the pain was actually becoming more prominent when doing shoulder and back (mostly lat) stretches. It was almost an inner elbow lingering up my arm type pain, if that at all sounds similar to yours?
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Old 01-11-2013, 06:47 PM #1417
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Quote:
Originally Posted by Lurker27 View Post
Ted will be happy to hear my foot may be ****ed up after all. Brb developing tendon and bone healing protocol.

Guess I need to work on my "balance" if u are aware...
Never happy to hear ST:F bros got hurt.
Although interested in healing protocol. Make me like Wolverine pls.


Also, horizontal leg press is a decent machine. Going to take a massive break from any form of squatting unfortunately.
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Old 01-11-2013, 06:51 PM #1418
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What type of elbow issues are you having?

Mid November I started getting bothered by an elbow issue as well and it lingered up until recent. Now it is relatively faint, but for a period of 4-5 weeks it was very strong.

I noticed the pain was actually becoming more prominent when doing shoulder and back (mostly lat) stretches. It was almost an inner elbow lingering up my arm type pain, if that at all sounds similar to yours?
Mine started out after heavy squats, it sounds almost identical to tennis elbow.
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Old 01-11-2013, 06:52 PM #1419
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Oh yeah and supinated DB curls rocked my world.
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Old 01-11-2013, 06:55 PM #1420
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Old 01-11-2013, 06:58 PM #1421
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Your quads legally qualify for their own zip-code.
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Old 01-11-2013, 07:05 PM #1422
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It's funny, because I do remarkably little quad work. I squat low bar with a fairly wide stance (although I have narrowed my stance a little bit lately) and almost never front squat. But thanks, and yes, I am pride of my quadz.
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Old 01-11-2013, 07:08 PM #1423
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lololol

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Old 01-11-2013, 07:13 PM #1424
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Thought the first pull was 575 and about shat myself at how quickly you pulled it. Good **** man
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Old 01-11-2013, 07:39 PM #1425
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No, the first one was 505. The second was 530, then I went ahead and jumped up to 575. The plan was to set it up as though I were in a competition and setting up for 575 to be my second attempt. I like to set up three attempts in training just like in a competition, so in this situation, 505 was my last warmup.

I can typically make three attempts no problem (I have only ever missed one third attempt on the deadlift, and one fourth attempt, and I have never not hit a PR pull in competition), but it's a pointless gym PR, so I figured I would give myself some practice with a different kind of situation. This comes only a few days after missing 555 at my other gym.

One thing I noticed is that my strength off the floor for all of those pulls were very slow off the floor, which is usually a very bad sign for me. My midrange and lockout has gotten a lot better, apparently. I do know now that I will definitely have to keep deficit pulls in my weekly training.
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Old 01-11-2013, 07:55 PM #1426
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video for you to critique my db press. gotta fix these lagging shoulders, and ill start with correcting form. my buddy didnt rotate the camera, but if you're having trouble seeing it, view it on youtube, and choose a larger player size.



push hypertrophy day

bb bench- 160x8-7x3
db press- 45x8x3, 50x6, 45x8 (last set is the video)
incline db bench- 65x8-7x3
cable flyes- 22(kg)x8x3
a whole slew of tricep work- single arm and double arm pulldowns
a whole bunch of lateral db raises using about 3 variations of form, trying to get 'dat feel', but it just isnt working
face pulls- 17.5(kg)x8x3

if anyone could link me to a good example of a db lateral raise, that'd be great. for whatever reason, i just cant seem to actively feel my lateral delt working, and it's disheartening.
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Old 01-11-2013, 07:58 PM #1427
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video for you to critique my db press.
Form looks fine; but needs more weight.

Also; and I'm not sure on the validity of this statement, but it just makes sense to me; but keep the DB as "flat" in your hand as possible. Don't let them tilt, and don't let your wrists bend.
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Old 01-11-2013, 08:02 PM #1428
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That form was better than mine. Then again I'm doing them with 80-85# db's, but admittedly I don't bring them down as low as yours (by just a tad though) and I don't pause at the bottom.

I'd say keep at it but try increasing the weight. I'll bet you could do heavier weight with similar form if you went faster with the same ROM. Although again, you might want that.
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