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Sweetlou's training log

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    Quote Originally Posted by Gutterpump View Post
    Sucks to be injured. I'm in the same boat right now. Do you use lacrosse balls at all, on your forearms, etc? It helped a lot when I jammed mine up last summer. I roll it around with the opposite hand, and also press against the wall with it and roll.
    Ill give this a try, and no just ice and foam rolling

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    2/17/12-DE Squat/Deadlift
    Workout:
    DE Squats
    245x2x8
    Speed Pulls
    225+60lbs chain at the topx1x10
    Glute Ham Raises
    Bwx12,10,10,8
    Leg raises
    Bwx10,10,8,8
    Notes: Ok well the experienced powerlifter saw how wide me and my partner squat as told us to squat more narrow. Well We tried it and it looked awful. Now mind you we squat wide bc our form looks good, we are faster, and naturally we just squat wide without thought. We would be perfect for gear haha. But we moved in and the weight felt heavier and my back was rounding out and my quads had to fire to get off the box. Now if anyone has any articles or opinions on raw squat stance Id love to read them over. Bc we both squat in chucks and train out abs, hips, glutes, and hams as assistence work. And hit great PRs at the meet with no pain or major form break downs. Personally I wanna just keep squating the way I am since it feels so natural tho.
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    2/18/12-DE Bench
    Workout:
    Chins warm-up
    10,10,6,7
    DE Bench
    125lbs bar weight+2 mini bands doubled up, 35-40lbs band tension at top
    9 sets of 3 reps, close, med, comp grips. Felt super fast today, things are coming along!
    Standing Oh BB Press
    75x10
    105x10
    135x7, been awhile since ive done these or dedicated delt work. So I will be focusing on delts for a lil to bring it back up
    Rolling Tricep Ext
    35x15,11,10,8,6
    Med Grip Cable Rows
    110x12,10,10,10, heavier then my old gym. Ive been doing a lot of chest supported rows lately, may try a kroc row or reg bb row to see if ive lost back strength
    BB Shrugs+4 way neck+shoulder horn
    225x10
    275x8, 30, 10x20
    275x8, 30, 15x15
    Notes: I went ahead and wrote up a basic template I will be following from now on and doing all my lift in 3 week waves unless I start to stall on the me work then it will become 2 week, then 1 week.
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    Sh1t, how did I miss this log? I was looking for one of yours around here, but I guess that was before sh1t hit the fan here which was mid January, kind of before you started the log.

    I didn't know your squat before, but you got a pretty strong one for sure. What's your bench at, do you know? Because a 245x6 JM press is pretty ridiculous. I know I can bench 315 fast with bicep tendonitis, but I couldn't do a JM press for that much weight, haha.

    Anyways, I wanted to address a few issues and I hope you may find what I say helpful. I hope you're not saying the forearm thing with the rope ab work is bothering you even after you do it ... because I can't really help you there besides pointing out obvious things to do. What I can say is that I do rope ab work as well. The way I do it is I explosively pull the rope down before I begin such that the nubs are on the sides of my chest, nestled basically between my pecs and shoulders. In this configuration my arms are flexed completely, as in my forearms are mushing up against my biceps, and my wrists are kind of turned inwards to hold the nubs against my body. When I bend down like this, it's almost as if the nubs of the rope are digging into my body, and so it's like my body is helping my hands hold the weight. I feel like this explanation may be somewhat poor, so ask away if you don't understand (and I may be able to put up a video, we'll see). Hope that can help the issue.

    The other thing is when you do a narrower squat, your knees have to bend and come forward after you sit back to allow the bar to be centered (something you avoid with a wide stance), otherwise you're going to basically be doing a good morning. So that'll require loose calves. I still squat with chucks, since it's easier to have only 1 pair of lifting shoes, so doing stuff like DC calf work really helped my calf flexibility which allowed me to better squat to depth with a narrow stance while keeping my back straight. You should also make sure you have proper hip mobility since this can be a source of problems (Zir Red has posted about this somewhere, definitely in some DerickVon threads).

    With that said, I don't know how narrow you're actually talking about, and squatting wider will definitely be better for moving heavier weight than squatting narrower. It's simple physics, you have an increased foundation, better support, and more leverage that way. But if you're sinking like 5 inches between standing straight and setting up for the squat you probably should bring it in, haha.

    Anyways, I'll definitely be revisiting this log.
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    I get what your saying for the rope crunches, and yea its still a lil flared up. Not bad tho I can still do all my work. Ill try it that way the next time I do them, will be a month or two tho unless things just get much much better.

    And I did some research and im not gonna move my squat in unless its apart of my ME work for the day. Mostly bc I prefer to squat the way I do and it fixed a hip issue I had awhile ago. My calves and hips are good I do alot of up keep and stretching.

    And my in gym PR was 315 but my meet PR was 275, a meet is a new world compared to training and I didnt realize how much a 475 squat PR took out of me. But I have since addressed some form issues in the bench. Also JM presses are great yet for raw strength they wont have the same carry over as it would for a geared lifter of course.

    And I had another log but I lost track with it so I decided to start a new one with my current training.
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    2/20/12-ME Squat/Deadlift
    Workout:
    Suspended GMs, still trying to figure out proper bar height for these.
    275x1
    285x1
    315x1
    335x1
    365x1
    Reverse Hypers
    135x10
    160x10
    180x10
    Chest Supported Cambered Bar Rows
    135x10
    185x8
    205x6
    Romain Chairs+Walking Abductors or Adductors idk
    Bwx15, short monster mini
    Bw+Mini Bandx15, short monster mini
    Bw+mini Bandx10, short monster mini
    Notes: I dont like suspended goodmornings, idk how to set them up right yet haha.
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    2/22/12-ME Bench
    Workout:
    Chins w/ mini bandx8,6 Bwx6,5
    Floor Press
    185x3
    225x1
    245x1
    275x1
    285x0,0 My tendons were hurting some making it impossible to get in the groove, ill get it next time. I hate floor presses no groove on them, any tips would be great.
    Flat DB Press
    55x10
    65x10
    75x8,8 Felt super heavy after the floor press
    Iso Hammer High Row
    180x20,20,20
    Light Band Oh Ext+Face Pulls
    20/10
    15/10
    15/10
    15/10
    4 Way Neck+External Rotators
    35 for 2 sets, 10x15,15x12
    Notes: I hate floor presses but I love them. I dont know for sure yet but I feel they will help my bench. I find it hard to find my groove on the lift and tuck into my back right. Its all a learning process. I did floor press my meet PR tho. Also I need to make sure I have no more joint flare ups while pressing.
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    2/24/12-DE Squat/Deadlift
    Workout:
    DE Box Squats w/ Monster minis
    225+Bands for 6 sets of 2
    Speed Sumo Pulls w/ Mini bands
    225+Bands for 6 sets of 1
    GHR
    Bwx8,8,8
    Land Mines
    barx12
    bar+10x12
    bar+15x10
    Notes: Tried sumo pulls today and my partner said I was ever faster then conventional which I all I usually pull. So I will be doing speed work this way for now. Im giving a shot out to rodja for him explaining that ppl with lower center of gravity being better for sumo and power squats. Well im gifted with the huge legs and glutes so imma try it out. Its gonna take some time to learn form. Wrecked my hams, glutes, and low back. Was gonna do conditioning but my partners hams cramped up on ghrs haha.
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    2/25/12-DE Bench
    Workout:
    Chins warm-up with fat bar
    8,8,6,6
    DE Bench w/ Doubled up mini bands
    135lbs w/ bands for 9 sets of 3
    OH Grappler Press
    50lbsx12
    60lbsx8
    70lbsx8
    Oh Band Ext w/ Light Bands
    10,10,8
    Iso Hammer Low Row
    270x8,8,8
    DB Shrugs+4 way neck+Shoulder horn
    60x12/35lbs/15x15
    80x20/35lbs/15x15
    Notes: Good session, even faster on bench then before.
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    2/27/12-ME Squat/Deadlift
    Workout:
    Box Squat
    315x1
    365x1
    405x1
    425x1 PR
    Reverse Hyper
    140x15,15,20
    Pendlay Chest Supported Cambered Bar Rows
    135x5
    155x5
    185x5
    205x2
    185x5
    Roman Chairs
    Bwx12,12,15
    Notes: Good session. Hit a sticking point off the box then I fired my glutes and blasted it up. Some ppl just piss me off, im not gonna go into it here lol.
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    Nice Box Squat PR, Lou.
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    Quote Originally Posted by Torobestia View Post
    Nice Box Squat PR, Lou.
    Thanks man, its 50lbs from my raw squat PR, about right.
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    Quote Originally Posted by SweetLou321 View Post
    Thanks man, its 50lbs from my raw squat PR, about right.
    What do you mean? Is your box squat supposed to be about that much lower from your raw squat? If so, I don't think I have a 455lb raw squat yet by any means. It might be only +5-10lbs higher than my box squat. Where do you think the discrepancy comes from?

    EDIT: to clarify, I've always known and understand why box squats are harder than regular squats ... it's the same reason pause pressing/floor pressing is harder than bench pressing. The dead stop releases tension built up in the muscle, and you don't get the extra power from the stretch reflex (is that what it's called? it's been a while) to help you push more weight.
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    Quote Originally Posted by Torobestia View Post
    What do you mean? Is your box squat supposed to be about that much lower from your raw squat? If so, I don't think I have a 455lb raw squat yet by any means. It might be only +5-10lbs higher than my box squat. Where do you think the discrepancy comes from?

    EDIT: to clarify, I've always known and understand why box squats are harder than regular squats ... it's the same reason pause pressing/floor pressing is harder than bench pressing. The dead stop releases tension built up in the muscle, and you don't get the extra power from the stretch reflex (is that what it's called? it's been a while) to help you push more weight.
    Well westside says that ones max box squat is about 70% of their meet squat, but they train in gear and I do not. But both me and my gym partners box squat is about 50lbs less then out raw squat. Your raw squat should not be that close to ur box squat. That means you train your box squat to much and your not getting carry over. Id have a good 50/50 mix of raw and box squats since the form is also slightly different. You may be groove squating too.
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    Quote Originally Posted by SweetLou321 View Post
    Well westside says that ones max box squat is about 70% of their meet squat, but they train in gear and I do not. But both me and my gym partners box squat is about 50lbs less then out raw squat. Your raw squat should not be that close to ur box squat. That means you train your box squat to much and your not getting carry over. Id have a good 50/50 mix of raw and box squats since the form is also slightly different. You may be groove squating too.
    I think I do train box squat too much. I've pretty much done that movement almost exclusively since I had so many problems drilling the motor pattern into my muscles. Now I can actually do a full squat with pretty good form for most of the set (and achieving full depth is no problem anymore by any means), but I guess as you said without having trained it for all this time I dont get much carryover. Thanks for bringing that up.
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    Quote Originally Posted by Torobestia View Post
    I think I do train box squat too much. I've pretty much done that movement almost exclusively since I had so many problems drilling the motor pattern into my muscles. Now I can actually do a full squat with pretty good form for most of the set (and achieving full depth is no problem anymore by any means), but I guess as you said without having trained it for all this time I dont get much carryover. Thanks for bringing that up.
    Of course man, unless you squat in gear the box squat should not make up all your squating.
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    2-29-12-ME Bench
    Workout:
    Chins
    Bwx7,7,7,7
    Camber Bar Bench, about a 2-3 inch camber with a 1 board since I dont the have gut my partner does haha.
    225x3
    245x3
    255x3, doing triples. Stopped here as it was pretty hard and I got 2 more weeks of this.
    Incline DB Press
    60x10
    70x12 PR b 3 reps
    80x7 PR
    Neutral Grip Cable Rows
    100x20
    110x20
    120x20
    Mini Band Pushdowns w/ Rope Face Pulls
    100 pushdowns
    60x12
    70x12,12
    Conditioning: 4 100meter sprints with 90lbs on the prowler. Very out of shape. Went home sick from this and laid down for 2 hrs before moving again lol.
    Notes: Will start building my conditioning back up.
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    3-2-12-DE Squat/Deadlift
    Workout:
    GHR
    Bwx5,5
    DE Box Squat with straight weight
    235x12x2
    Speed Sumo Pulls with monster minis
    225 w/ bandsx8x1 Tore up my legs but form is getting better.
    GHR
    Bwx10,10,10,15
    Land Mines
    barx12
    10x12
    20x10
    Notes: Tired, but fast session.
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    3-3-12-DE Bench
    Workout:
    Chins
    Bwx7,7,7,7
    DE Bench with straight weight
    135x9x3, 3 different grips
    Grappler Oh Press
    50x10
    60x10 PR
    60x10
    Oh Band Ext with light bands
    12,10,8
    Chest Supported Wide Grip T-bar rows
    90x10
    135x10
    170x6
    90x10
    Incline DB Shrugs+4 way neck+External Pre-hab
    60x15/40/8x15
    80x15/40/15x12
    90x12
    Notes: Forgot to do cardio, oh well fast session. It felt like cardio anyways haha.
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    3-5-12-ME Squat/Deadlift, my 21'st bday too!
    Workout:
    Box Squat
    315x1
    365x1
    405x1
    430x1 PR, it felt heavy but came up faster and easier then 425. Very happy with a PR regardless if its just 5lbs lol
    Reverse Hyper
    135x15,20,20 PR for 2 sets of 20
    Chest Supported Cambered Bar Pendlay Row
    135x5
    185x5
    205x5,5,5 PR's
    Roman Chair
    Bwx15
    Bw+mini bandx15
    Bw+monster minix12 PR
    Notes: Felt like ass coming into this session, really had to get my mind right to kill this session. But I got 4 PRs today and felt great about them. Mind over matter today. 430 felt like it was gonna crush me coming out of the rack and on the way down but easy up.
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    3-7-12-ME Bench
    Workout:
    Chins
    Bwx7,7,7,8
    2-3 inch cambered bar bench w/ a 1 board
    225x3
    245x3
    265x2
    260x3 PR
    Incline DB Press
    55x10
    65x10
    80x8 PR
    Close Grip Seated Cable Rows
    90x20
    100x20
    100x15
    Mini Band Pushdowns+Rope Face Pulls
    100
    60x12,12,12
    4 Way Neck Machine w/ Shoulder Horn
    45x2 sets. 15x20, 20x15
    Notes: Still a lil rundown and didnt get the cals I needed for this. But I got a PR regardless! Also Im going to take a week to deload after this 3 week wave and just do assistence stuff. Its time.
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    3-9-12-DE Squat/Deadlift
    Workout:
    GHR
    Bwx5,5
    DE Box Squat w/ straight weight
    255x12x2
    Speed Sumo Pulls w/ Monster Minis
    235 w/ bandsx7x1. Ive done some reading on sumo pulling and will quite the bands and do chains for straight weight from now on and work on form. Also 1 month or so Ill be working up to a heavy single to see what breaks down ect.
    GHR
    Bwx10,10,10 Elevatedx16
    Grappler
    25x8
    35x8,8
    Notes: Good session, still working with sumo pulling.
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    3-10-12-DE Bench
    Workout:
    Chins
    Bwx7,7,7,8
    DE Bench w/ straight weight
    Numbers were all over the place today. As my partner noticed I was pushing thru my toes and not my heels causing my but to come off the bench. We finally fixed this issue and I finally learned why bench a full body movement. Time to perfect this.
    Oh Grappler Press
    65x10
    90x5
    65x10
    Oh Band Ext with light bands
    15,15,15
    Chest Supported T-bar row wide/med grip
    3 platesx10,10,10
    Incline DB Shrugs+4 Way neck+External Pre-hab
    60x20/45/8x15
    60x20/45/8x15
    Notes: Good session, happy to be one step closer to improving my sh!t bench. Im a great puller and squater. Im a horrible bencher. Time to make me good at what I suck at. Time to bench haha.
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    3-12-12-ME Squat/Deadlift
    Workout:
    Box Squat
    315x1
    365x1
    405x1
    435x1 PR
    Reverse Hyper
    135x20,20,20 PR
    Mini Band Pullapartsx100 total reps
    Notes: I did not sleep well at all last night. Woke up for work and felt like a zombie. Work was super busy and barly got to eat. Then I got home and just wanted to pass out. Not to mention my diet was off the past few days. Good thing next week is my deload bc im ready to just recover. I got the Pr I had in my mind. My sticking point is half way up but I accelerated right thru it. I did some prehab to finish. I helped this kid with his squat for a spot so it worked out. So my current PR is 435 or 445 if I actually account for the 55lb squat bar, Ive been just using 45lbs in my math. So thats a total of 40lb increase in 3 weeks. Im happy.
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    You're setting PR's at a damn good clip. I've only set 3 the past 6 weeks: 415x1 on squat, 250x5 on bench, and 455 traditional deads.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    You're setting PR's at a damn good clip. I've only set 3 the past 6 weeks: 415x1 on squat, 250x5 on bench, and 455 traditional deads.
    Thanks man, Ive really been setting my mind right and listening to my body. I coulda swore you pulled a 495 not long ago on deads no? Also my GPP and conditioning load has dropped quite a bit prob allowing for the PRs to set in. Ive also been training with a conjugate method but insted of switching the lift every week im doing it every 3 weeks as dave tate says beginners should do. When I stop hitting PRs every week for 3 weeks I will move to a 2 week rotation then 1 week.
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    Quote Originally Posted by SweetLou321 View Post
    Thanks man, Ive really been setting my mind right and listening to my body. I coulda swore you pulled a 495 not long ago on deads no? Also my GPP and conditioning load has dropped quite a bit prob allowing for the PRs to set in. Ive also been training with a conjugate method but insted of switching the lift every week im doing it every 3 weeks as dave tate says beginners should do. When I stop hitting PRs every week for 3 weeks I will move to a 2 week rotation then 1 week.
    495 is my PR on sumo, but they take a major toll on my hips and can't do them often.
    M.Ed. Ex Phys
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    sup sweetlou.. thats a growing squat # you got there..

    im following, silently....


    btw im going to start posting in my log again.. lol im so inconsistant... im going to a USAPL meet in may in PA... bench/dead comp...

    going to attempt 600 if they have a deadlift bar im told they bend more...
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    Glad you're having a really good training season, Lou. Keep up the PRs!

    Quote Originally Posted by swollen87 View Post
    going to attempt 600 if they have a deadlift bar im told they bend more...

    They do. It's because they're longer, so the further the weight is the more stress is felt by the bar in the middle.
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    Quote Originally Posted by Rodja View Post
    495 is my PR on sumo, but they take a major toll on my hips and can't do them often.
    Oh see my PR with sumo is 365 but I dont have good form yet. And my PR conventional is 501. Im working with my sumo deadlift right now. I got very good at exploading with conventional and getting everything behind the bar that I cant pull properly until about 275-315 bc the bar comes off the ground before I pull.
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    Quote Originally Posted by swollen87 View Post
    sup sweetlou.. thats a growing squat # you got there..

    im following, silently....


    btw im going to start posting in my log again.. lol im so inconsistant... im going to a USAPL meet in may in PA... bench/dead comp...

    going to attempt 600 if they have a deadlift bar im told they bend more...
    they will, they are called comp bars afterall. So it a standard between meets. If you pull 600 I wanna see it for sure since you weight close to me.
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    Quote Originally Posted by Torobestia View Post
    Glad you're having a really good training season, Lou. Keep up the PRs!


    They do. It's because they're longer, so the further the weight is the more stress is felt by the bar in the middle.
    Thanks man, im only 21 and im just starting to hit my groove lately. My technique keeps getting better and better. Not to mention Im eating like a pig. Im about 210 right now.
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    Quote Originally Posted by Rodja View Post
    495 is my PR on sumo, but they take a major toll on my hips and can't do them often.
    Ever considered gear or pulling in briefs?
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    Quote Originally Posted by SweetLou321 View Post
    Ever considered gear or pulling in briefs?
    I've considered briefs, but haven't looked into them too extensively.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    I've considered briefs, but haven't looked into them too extensively.
    Well I will be trying sumo in my next deadlift cycle, and depending on how my hips feel I will be trying it in my single ply titan superior with straps down. I plan on moving over to gear sooner or later and love to squat in it, very nice twist.
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    3-14-12-ME Bench
    Workout:
    Chins
    Bwx7,8,8,8
    Cambered Bar Bench w/ 1 board
    225x3
    245x3
    270x2, didnt set up right and go pulled loose on the lift off. Im technique is getting better as all the sets before were fast and strong. So much better then ever before. This is Pr as my best single for this lift is 245x1, and 265x2 for a double. So im still happy.
    Straight Bar Chest Supported Pendlay Row
    225x5,5,5,5,5
    Conditioning/Assistence/Pre-hab circuit: High Box Jumps to platformx10, Medicine Ball Slamx10, Monster Mini Unilateral Face Pullsx25, Mini Unilateral Pushdownsx25. This was done back to back for 10 straight minutes. Only rest was however many breathes it took to finish the movement. Ended up doing 4 laps.
    4 way neck machine
    50x2 sets
    Notes: So I didnt get much sleep last night and worked today so I was once again running on E. My gym partners shoulder has been bothering him, most likely an overuse thing. So we cut the assitence and tried something different today. We both got PRs again so we cut the inclines. Then we did our row work then all our other stuff for extra volume and prehab in a circuit. I put this together after reading kabukis blog post about concentric training (I believe this was it). Stuff like GPP and how it works to increase volume, recovery, and strength in time. We are both out of shape so have decided that once a week we will do our main lift, one main assistence, then some form of concentric conditioning/prehab work. Then neck or abs. We both work the same job so we can only train about 2 times a week together out of 4. These will always be done together. This is to help us recover better and get in some conditioning each week with out GPP. Also he trains for strongman so this will help im get in work for that too, not to mention make things fun. We will also be doing a planned deload after every 2 cycles. We train conjugate system yet we are raw so we will deload more often. So it will look like this for bench.
    Floor press-3 weeks of singles
    Cambered bar bench w/ 1 board-3 weeks of triples
    Deload
    2 board press-3 weeks of singles
    comp bench press-2 weeks of doubles, 1 week of singles
    Deload
    And Squat/Deadlift
    Goodmorning variation-3 weeks of triples unless suspended (which is a single)
    Box Squat-3 weeks of singles
    Deload
    Pull variation of the time sumo/conv-2 weeks high pulls, 1 week off the floor. Not to failure, like 95%
    Free Squat-3 weeks of singles
    Deload
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    3-16-12-DE Squat/Deadlift
    Workout:
    DE Squat w/ straight weight
    275x10x2, I got a vid of my 9th set for some of you to comment on.
    Speed Sumo pulls worked up to a heavy single to see where form breaks down ect
    135x1,1,1,1,1
    225x1,1,1
    275x1
    315x1
    365x1, got a vid for this set for feedback also
    405x1
    455x0, hips shot up so I stopped the pull no need to max here
    Mini Band Unilateral Leg Curls+Reverse hyper
    25/90x15
    25/90x15
    Ab/Adductors+Grappler
    minix10/10, 10x10
    minix10/10, 35x10
    Notes: Good session overall. Happy with the 405 pull. It came up and locked out good. I got a vid of 365 and I can see that I duck my head at the top which rounds out my back. Also my hips look to high and far away from the bar. I have no idea how to set up for sumo as im a conventional puller. I read a few articles on elitefts but still got no idea how to set up or how it should feel or even look.
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    Quote Originally Posted by Rodja View Post
    I've considered briefs, but haven't looked into them too extensively.
    Once I learn how to use youtube I got a vid of me pulling sumo Id like you to comment on. I have no idea how to pull so Id appriciate it.
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    Squat
    http://www.youtube.com/watch?v=873Q9...ature=youtu.be

    Sumo pull
    http://www.youtube.com/watch?v=4MM7z...eature=channel

    Idk how to embed so if anyone knows please explain. Also how do you set up for a sumo pull? How far away from the bar ect?
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    Quote Originally Posted by SweetLou321 View Post
    Squat

    Sumo pull

    Idk how to embed so if anyone knows please explain. Also how do you set up for a sumo pull? How far away from the bar ect?
    It's hard to give too much based off of the angle, but lower the bar on squats. When you unrack it, you lose all of your arch.
    M.Ed. Ex Phys
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