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    Quote Originally Posted by snagencyV2.0 View Post
    looks like I been missing out on all the fun up in this biotch stop lying man - you crave them all the time, I know this decent dietary course combined with energy expenditure should equal this -- nice work! snag approves
    Pretty easy to catch up on. I go to the gym and do stuff and I eat food. Done.
    Yes, I crave avocados all the time. It is, by far, my favorite fruit followed closely by the tomato.
    I'm glad you approve. These next few weeks are going to be strength biased, so I'll probably start putting on some weight. I'm happy.

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    Quote Originally Posted by herderdude View Post
    I dunno, man. Shadow covering hip crease, can't really judge depth. 2 red lights. Just kidding, that's pure insanity. You, sir, have exponentially more ballz than I.
    First, my head is between my knees, no way can you give me a red light for depth. I'd like to file a formal appeal.
    Second, that was many moons ago. I can still ollie pretty high and land a few tricks, but it seems that concrete has gotten much harder over the years. I don't skate much anymore, for that reason.
    Quote Originally Posted by jimbuick View Post
    And his second love you ask? The 82nd ABN Division. Followed closely by Dan.
    Dan, yes. 82nd, um, not so much.
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    Quote Originally Posted by iparatroop View Post
    Dan, yes. 82nd, um, not so much.
    Yessssss...so.your saying there's a chance!
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    Quote Originally Posted by Danb2285 View Post
    Yessssss...so.your saying there's a chance!
    Duh.
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    Nothing going on the last couple of days. Stretched, mashed and rolled on Monday. This morning was more of the same but I added a little bit because I was feeling froggy. Some pullups and some jump rope action just to get the blood flowing. Tomorrow I will start gearing my training more toward strength and less toward the standard gym workouts. Things are gonna change a bit, will be implementing the cube.
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    Quote Originally Posted by iparatroop View Post
    Pretty easy to catch up on. I go to the gym and do stuff and I eat food. Done.
    Yes, I crave avocados all the time. It is, by far, my favorite fruit followed closely by the tomato.
    I'm glad you approve. These next few weeks are going to be strength biased, so I'll probably start putting on some weight. I'm happy.



    you're my favorite fruit
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    Quote Originally Posted by PalmFist View Post
    you're my favorite fruit
    You know all the right words.
    Quote Originally Posted by RegisterJr View Post
    Sub'd
    Welcome to the shítshow. You're now following a log where the OP has all kinds of different directions he's trying to go. Don't worry though, I'll be just as confused as you.
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    [QUOTE= You're now following a log where the OP has all kinds of different directions he's trying to go. Don't worry though, I'll be just as confused as you.[/QUOTE] I'm glad I'm not the only one who jumps formats a lot, I know it's not very efficient, but dam I hate being bored.
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    20131204

    http://youtu.be/SF12MQjxGyQ

    Cube W1D2

    I skipped day 1 (Monday) since it was deads and I did deads Sunday.

    Bench rep day

    Standard
    185x3x11

    CGBP
    155x2x8

    1"block pauses
    175x3x10

    Front raises
    25x2x10

    Pullups
    BWx2x10

    Brachialis (right arm) is painful. Thinking about getting it removed.
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    Quote Originally Posted by PalmFist View Post
    you're my favorite fruit
    Feeling completely left out :-(

    Quote Originally Posted by iparatroop View Post
    20131204 http://youtu.be/SF12MQjxGyQ Cube W1D2 I skipped day 1 (Monday) since it was deads and I did deads Sunday. Bench rep day Standard 185x3x11 CGBP 155x2x8 1"block pauses 175x3x10 Front raises 25x2x10 Pullups BWx2x10 Brachialis (right arm) is painful. Thinking about getting it removed.
    Nice work my man
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    When you say 1" block pauses, how did you do those?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by bean5er View Post
    Feeling completely left out :-( Nice work my man
    Awwww, you're special in your own way.
    Quote Originally Posted by herderdude View Post
    When you say 1" block pauses, how did you do those?
    The matting on the floor of the gym is solid rubber (no give). It's 1/2" thick. There's a couple of pieces laying around that are about 8" long and 4" wide. I stacked two on top of each other and taped them for a 1" block, and laid them on my chest lengthwise. Let the weight descend at a normal pace until it hits the block, stay tight, hold for one second and push the weight.
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    Okay, so like a board press. That's what I was thinking you meant. The pause 1" off the chest that Lilly describes in the Cube is where you hold the weight one inch off of the chest by yourself, and then press it up. It teaches you to drop quickly, catch the weight with your lats, and use your lats to hold the weight. Try it, mucho more effective for a raw lifter.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Okay, so like a board press. That's what I was thinking you meant. The pause 1" off the chest that Lilly describes in the Cube is where you hold the weight one inch off of the chest by yourself, and then press it up. It teaches you to drop quickly, catch the weight with your lats, and use your lats to hold the weight. Try it, mucho more effective for a raw lifter.
    Got it. Will make that adjustment next time that it calls for the pause presses. Sent Sean some video of my bench. No leg drive, no arch but I had a reason behind it, as I wanted to plateau on chest/triceps strength before I used the aid of arch and leg drive. Per his advice, I will be implementing at least the leg drive next bench session as well.
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    Quote Originally Posted by iparatroop View Post
    Got it. Will make that adjustment next time that it calls for the pause presses. Sent Sean some video of my bench. No leg drive, no arch but I had a reason behind it, as I wanted to plateau on chest/triceps strength before I used the aid of arch and leg drive. Per his advice, I will be implementing at least the leg drive next bench session as well.
    No doubt, practice how you play. Gotta grease the groove for competition. If you want to get the chest/delt/tricep structure down pat for bigger presses, do it in your assistance. Those CGBP will go a long way in that regard as well. Leg drive can be very important, e.g. Dan Green. But it takes some mastery, hence why we practice. I just watched a video where he talks about that. I'll link it here in a minute.

    EDIT: Here it is. Little long, but a ton of good information. http://www.youtube.com/watch?v=jN_IPqJ9_X4
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    I'll watch it later because of its duration.

    Here's what I showed Sean this morning. Using a calculated 1RM of 275, I came up with roughly 185 for the first three sets.

    http://youtu.be/43I6QYthQxQ
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    Plenty of strength there for that weight. I'd like to see you touch a little lower, but you'll figure out where your touch point is when you do those pauses 1" off of your chest. Getting up onto your traps (not necessarily arching) and touching at your sternum isn't just for moving more weight, it protects your shoulders so you can keep on pressin.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    I agree on the weight. I used Lilly's template for figuring out the weight. It was pretty light, I'll admit.
    You mean touching lower as far as nipples vs sternum?
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    Quote Originally Posted by iparatroop View Post
    I agree on the weight. I used Lilly's template for figuring out the weight. It was pretty light, I'll admit.
    You mean touching lower as far as nipples vs sternum?
    That's alright about the weight, I imagine you're extremely well conditioned to rep out at 70% 1RM. Heavy and explosive days should be a different sttory. Heavy days are easy for me and rep and speed kill me.

    Yes, precisely. Touch at sternum/xiyphoid/abs instead of nipples. You do a good job of stacking the bar over your wrists and elbows, but your elbows are wayy out to the sides. Takes your lats out of the picture entirely. Instead, the thing that takes the load on the way down is your internal rotators. That doesn't hold up for long. Tuck your elbows a little bit (upper arm should be at a 30-45 degree angle to your torso) and the bar will go where it needs to. I personally touch on my upper abs, but that's just my anthropometry.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Knowledge noted, adjustment will be made and video of next bench session will be shown marking what are hopefully improvements. Thanks a ton.
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    I have a buddy who is trying to get back into this whole lifting and fitness thing. He's a good dude and I've known him for a long time. I don't often plug threads, but I'm gonna plug this one. I don't know everything, but I think with all the support here on AM, together we can get things figured out. If you don't mind following another thread and giving a guy some assistance and support, you can click on this link and sell your soul. Thanks fückers.

    Restarting
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    Quote Originally Posted by herderdude View Post
    Plenty of strength there for that weight. I'd like to see you touch a little lower, but you'll figure out where your touch point is when you do those pauses 1" off of your chest. Getting up onto your traps (not necessarily arching) and touching at your sternum isn't just for moving more weight, it protects your shoulders so you can keep on pressin.
    Exactly this ^^^

    Quote Originally Posted by iparatroop View Post
    I have a buddy who is trying to get back into this whole lifting and fitness thing. He's a good dude and I've known him for a long time. I don't often plug threads, but I'm gonna plug this one. I don't know everything, but I think with all the support here on AM, together we can get things figured out. If you don't mind following another thread and giving a guy some assistance and support, you can click on this link and sell your soul. Thanks fückers. Restarting
    Fo sho
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    Quote Originally Posted by jimbuick View Post
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=93 345"/>
    Sad, but true.
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    Quote Originally Posted by jimbuick View Post
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=93 345"/>
    Quote Originally Posted by iparatroop View Post
    Sad, but true.
    Lol I actually put that pic on FB yesterday
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    20131205

    http://youtu.be/TU_xpBjMAZA

    Did a little bit of OHP work today with some jumprope to get the blood flowing. All OHP is done standing from the front rack position.

    Bar x 15
    95x12
    115x2x12
    135x2x10
    155 press and hold for :20, press and hold for :10-:15 x2

    Limited time this morning so that's all I got in with some jumprope between sets. Tomorrow is squats. Exciting stuff.
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    Quote Originally Posted by iparatroop View Post
    20131205 http://youtu.be/TU_xpBjMAZA Did a little bit of OHP work today with some jumprope to get the blood flowing. All OHP is done standing from the front rack position. Bar x 15 95x12 115x2x12 135x2x10 155 press and hold for :20, press and hold for :10-:15 x2 Limited time this morning so that's all I got in with some jumprope between sets. Tomorrow is squats. Exciting stuff.
    I had a short day myself. Dosed my back with some heavy sets. I got some squatting to look forward to tomorrow also.
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    Well.......f*ck me, right!!
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    sooo...what's gay in here?

    Quote Originally Posted by Wrivest View Post
    f*ck me right!!
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    20131206

    http://youtu.be/Gwku_nO55oA

    Cube W1D3 (explosive squats)

    Competition Stance
    185x3x8

    Front squat
    155x3x5

    Pause squat
    185x8x3 (3 second pause)

    GHR
    3x15

    Cut session short due to time.

    20131209
    Cube W2D1 (explosive deads)

    Competition stance
    245x3x8

    Block pulls (~4")
    265x2x5

    Deficit Pulls
    225x3x8
    http://youtu.be/RjEqmyxEn2I

    Shrugs
    225x3x10
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    Nice work.

    We have been discussing shrugs exhaustively today in another log, coincidentally.
    "The Iron never lies to you."~Henry Rollins
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    Nice work. Loooong set of deficits. Not looking forward to doing those again in a few weeks.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by jinxie View Post
    Nice work. We have been discussing shrugs exhaustively today in another log, coincidentally.
    Thanks bud. I took them out of my routine for a long time, as the benefit seemed somewhat negligible. After breaking down the oly lift movements, though, it seems appropriate to reimplement them, even if Lilly hadn't called for them. The shrug plays a pretty big role in cleans and in snatches, and that doesn't even touch on the added benefit of having ginormous traps.
    Quote Originally Posted by herderdude View Post
    Nice work. Loooong set of deficits. Not looking forward to doing those again in a few weeks.
    I like them. I'm sure that they won't be quite as fun when I progressively add more weight.
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    Quote Originally Posted by iparatroop View Post
    Thanks bud. I took them out of my routine for a long time, as the benefit seemed somewhat negligible. After breaking down the oly lift movements, though, it seems appropriate to reimplement them, even if Lilly hadn't called for them. The shrug plays a pretty big role in cleans and in snatches, and that doesn't even touch on the added benefit of having ginormous traps. I like them. I'm sure that they won't be quite as fun when I progressively add more weight.
    No doubt, if it's holding back your lifts, or you just like ginormous upper traps. Fwiw, I've had great fortune developing mine with upright cable rows, but they don't load the upper traps nearly as much as a conventional shrug, no doubt. But my upper traps grow merely from writing a stern letter, lol, so it's all good.
    "The Iron never lies to you."~Henry Rollins
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    40 pages late IN


    Edit: liking a post of two in the past doesn't sub me so had to post something lol
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    Good video wish I had a broomstick up my back side when I dead lifted... WAIT WHAT???
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    Quote Originally Posted by MrKleen73 View Post
    Good video wish I had a broomstick up my back side when I dead lifted... WAIT WHAT???
    Uhhhhhhhhhhhhh
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