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Sweetlou's training log

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    Quote Originally Posted by Rodja View Post
    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.
    Will do, what angles would you like next time? Ill be taking vids from now on so whatever angles are best ill move my phone or get my partner to take em when hes there. Also how do you get your hip when pulling sumo? Ill just get more vids haha

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    Quote Originally Posted by SweetLou321 View Post
    Will do, what angles would you like next time? Ill be taking vids from now on so whatever angles are best ill move my phone or get my partner to take em when hes there. Also how do you get your hip when pulling sumo? Ill just get more vids haha
    Either directly from the side or in front.

    My setup on sumos is:
    Position feet/shins about 1/2" away from the bar
    Descend into postion like a squat (e.g. flare knees, arch lumbar)
    Take big air
    Reach down for bar to lower myself the last 2-3"

    One thing to remember is that you should not be able to see the bar when you're about to pull. As Tate says, imagine you're trying to drop your nutsack on the bar as you're getting into position.
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    Quote Originally Posted by Rodja View Post
    Either directly from the side or in front.

    My setup on sumos is:
    Position feet/shins about 1/2" away from the bar
    Descend into postion like a squat (e.g. flare knees, arch lumbar)
    Take big air
    Reach down for bar to lower myself the last 2-3"

    One thing to remember is that you should not be able to see the bar when you're about to pull. As Tate says, imagine you're trying to drop your nutsack on the bar as you're getting into position.
    Acutally just saw that video last night, so I now understand how to do it better. Do you set your legs up so they are 90 degress at the knees or wider? Brian schwab that many guys set up to wide and lose their natural mechanical advantages.

    Also what do you mean I lost my arch when I unrack to squat? Care to share a vid of how it should look unracking. I had read that to unrack you should fire the glutes and that causes me to stand all the way up. Ive been doing this for awhile so id like to see what I should be doing. Thanks again. Ill get some side/front shots next week.
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    Quote Originally Posted by SweetLou321 View Post
    Acutally just saw that video last night, so I now understand how to do it better. Do you set your legs up so they are 90 degress at the knees or wider? Brian schwab that many guys set up to wide and lose their natural mechanical advantages.

    Also what do you mean I lost my arch when I unrack to squat? Care to share a vid of how it should look unracking. I had read that to unrack you should fire the glutes and that causes me to stand all the way up. Ive been doing this for awhile so id like to see what I should be doing. Thanks again. Ill get some side/front shots next week.
    My knees are at 90 doing a sumo pull. My shins are in line with the ring on the knurling.

    Regarding the unrack, ideally you are able to unrack it without losing the arch. I set the bar at about chest height and then really dig my traps into the bar and my knees are still bent. When I straighten my legs, the bar is clear, but my arch is still tight and I start to walk back.
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    Quote Originally Posted by Rodja View Post
    My knees are at 90 doing a sumo pull. My shins are in line with the ring on the knurling.

    Regarding the unrack, ideally you are able to unrack it without losing the arch. I set the bar at about chest height and then really dig my traps into the bar and my knees are still bent. When I straighten my legs, the bar is clear, but my arch is still tight and I start to walk back.
    Got it, my partner went over that exact set up with me today. I now understand.
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    3-17-12-DE Bench
    Workout:
    Chins
    bwx7,8,8
    DE Bench w/ straight weight
    165x9x3 3 diff grips
    Oh DB Press Neutral Grip
    45x10,10,10 Pre-hab
    Chest Supported BB Rows with mini bands
    135x7,8,8
    Medicine Ball Pushdowns+Mini Band Pullaparts
    130x20/25
    150x20/25
    170x20/25
    190x20/25
    4 Way Neck Machine with DB Shrugs
    50lbs for 2 sets and 50x20,20
    Notes: Another pre-hab based session. Both me and my partner are mentally ready for a deload. Worked on my bench some more and its getting better just gotta find where to put my legs. Gonna get some ping pong balls to put under my heels to reinforce leg drive. Those rows werent even heavy, just a fight against the clock with the bands pulling us down. Fun day. Also worked on my squat and deadlift too.
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    What's going on, Lou?
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    Sorry guys, I got a few workouts to update. Monday me and some close friends drove to panama city beach for dayglo. I live in florida so it wasnt bad. It was a great time and a great way to celebrate turning 21. I had a blast for 2 days and really relieved some stress from my busy schedule. I was gonna go to ultra this weekend but I had to think about my past problems and my lifting goals, 3 more days of partying would not have been smart.
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    3/21/12-ME Bench, deload
    Workout:
    Chins
    5,5,5,5
    Flat DB Press
    55x10
    60x10
    65x10
    Seated Cable Rows
    110x12,12,12
    Medicine Ball Pushdowns+Rope Face Pulls
    190x20/60x15
    190x20/60x15
    190x20/60x15
    Notes: Easy day, pretty tired from the weekend.
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    3/23/12-DE Squat/Deadlift
    Workout:
    DE Box Squat w/ 60lbs of chain weight
    185lb bar weightx8x2, Pointed my feet out a lil more and really spread the floor, I sat back really well and didnt tip as much. I also was moving super fast to. Great change.
    Speed Sumo Pulls/Suit Work
    135x1,1,1
    225x1,1
    275x1 All good and fast reps really getting a good groove with light weights.
    Suit straps down (single ply titan superior)
    275x1
    315x1
    365x1
    405x1
    455x1
    495x1,1 All these reps flew up with ease except for 495 bc my straps were down and my upper back still is my weak link in my pulls/squats/bench, that middle trap area to be exact.
    GHRs
    10,10,20
    Land Mines
    10x10
    20x10,10
    Notes: I hate suiting up, pain in the ass and is like cardio. However I need to do it more often to see if I wanna compete in it. It is fun once your in the tho. Imma prob get a titan double ply centrion soon for squats and keep my superior for pulls.
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    3/24/12-DE Bench
    Workout:
    GPP
    Prowler Rows/Face Pulls
    prowler+50lbs. 200 meters total I believe, half rows half face pulls
    DE Bench w/ 60lbs chain weight
    115lbs bar weight w/ chainsx9x3 with 3 diff grips. I think I found my bench form, ME days will tell. FAST day tho.
    Oh Neutral Grip DB Press
    50x10,10,10
    Iso Hammer High Row
    180x15,15,15
    Tate Press
    35x15,15,15
    4 way neck machine+Hammer Curls
    10lbs neck
    20lbs neck+20x12
    30lbs neck+20x12
    40lbs neck, Pulled my neck earlier in the session and wanted to loosen it up.
    Conditioning: Prowler 100 mete sprints with adding weight every 50 meters. We started with 30lbs on the prowler ended up with 180 I believe at the end then went back down to 30. This put me on the ground just wanting air and water. Will start doing more gpp and conditioning, feels good.
    Notes: Last day of my deload. Good week.
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    3/26/12-ME Squat/Deadlift
    Workout:
    GPP
    Push the prowler, 90lbs for 3 200 meter laps
    Conventional High Pulls Below the knees
    365x1
    405x1
    455x1
    495x0,0 I cant do high pulls, I can pull more off the ground and the same off a deficite. Will be dropping these. Cant get the form right.
    Reverse Hypers
    225x10
    270x10
    180+2 mini bandsx10
    Wide Grip High Cable Rows
    110x10
    130x8
    150x8
    Seated Rope Crunches
    idk but it was very hard i think 60x10,80x8,70x10
    Notes: Couldnt get my form right for high pulls, I must do something when I pull off the floor that allows me to carry the weight to lockout that I cant mimic on a high pull.
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    So this is sweetlou aye? mmkay. Well....... crush it
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    Quote Originally Posted by SweetLou321 View Post
    Notes: Couldnt get my form right for high pulls, I must do something when I pull off the floor that allows me to carry the weight to lockout that I cant mimic on a high pull.
    What are you doing? Rack pulls or pulling off blocks/implements? At any rate, it's awesome if you're doing either of those and not being able to do it with teh same weight you deadlift with. That would mean you found a real weak spot to work on.
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    Quote Originally Posted by Torobestia View Post
    What are you doing? Rack pulls or pulling off blocks/implements? At any rate, it's awesome if you're doing either of those and not being able to do it with teh same weight you deadlift with. That would mean you found a real weak spot to work on.
    It was off blocks. I dont see this as a weak point since its main function is to overload the top. Yet I can pull well over 50lbs more off the floor. I just couldnt get set up right.
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    Quote Originally Posted by JajaNe20 View Post
    So this is sweetlou aye? mmkay. Well....... crush it
    No drama, thank you.
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    Quote Originally Posted by SweetLou321 View Post
    It was off blocks. I dont see this as a weak point since its main function is to overload the top. Yet I can pull well over 50lbs more off the floor. I just couldnt get set up right.
    Oh I see, understood. A lot of people have different opinions on how to set up for those. I personally like to set up using the same form I would have if I had deadlifted from the floor and am at the height the bar is at. This is in contrast with setting up by approaching the bar, sitting back, and leveraging it from a "fully" seated position, which is a position you'd never be in if you had deadlifted off of the floor. Does that make sense?
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    Quote Originally Posted by SweetLou321 View Post
    No drama, thank you.
    No drama? I said crush it.
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    Quote Originally Posted by Torobestia View Post
    Oh I see, understood. A lot of people have different opinions on how to set up for those. I personally like to set up using the same form I would have if I had deadlifted from the floor and am at the height the bar is at. This is in contrast with setting up by approaching the bar, sitting back, and leveraging it from a "fully" seated position, which is a position you'd never be in if you had deadlifted off of the floor. Does that make sense?
    Yes that makes sense, but Idk how that would carry over to my pull if ill be in a position id never be in if pulling off the floor. Maybe thats the point tho?
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    Quote Originally Posted by JajaNe20 View Post
    No drama? I said crush it.
    Just making sure, and thanks man
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    3/28/12-ME Bench
    Workout:
    GPP: Chins bwx10,10,6,6. not really gpp i guess but makes me better none the less
    2 Board Press w/ comp grip
    275x1
    315x1
    335x1, easy
    355x0 just shy of lockout
    345x1 PR, not bad. Really hammering my bench form in.
    Dips w/ bands
    Bw+doubled up monster mini and mini bandx8
    Bw+2 doubled up mini bandsx8
    Bw+1 doubled up mini bandx12 (it felt like the band weight was the same the whole way thru and they were just yanking me down, made my tris contract very hard)
    Hang Cleans
    175x3x3 (never do these, just working on the form, my partner does strong man so he wants to start to work on his clean more)
    Banded Medicine Ball Pushdowns+Pullaparts
    2 mini bands+140lbsx33/monster minix40
    2 mini bands+170lbsx23/monster minix30
    2 mini bands+190lbsx12/monster minix30
    2 mini bands+140lbsx32
    4 way neck machins
    35lbs for 2 sets of 10, tweaked my neck last week taking it easy.
    Notes: Overall great session and a big step up from where ive been the last few weeks. Idk how much 2 board presses will help me as it feels like I barly have to lower the bar. Next cycle is full bench so Im excited to see how things go. Ive hit PRs on my main 3 variations of bench, floor press was 245 now 275, Cambered bar was 245 for 1 and now its 270x2, and 2 board is now 345 for 1 where it was 335 before. Im excited anyways.
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    3/30/12-DE Squat/Deadlift
    Workout:
    DE Box Squat w/ Bands
    185lbs bar weight+monster minisx8x2
    Speed Sumo Pulls w/ Straight weight
    250x10x1
    Elevated GHRs
    bwx10,10,10,10
    Grappler
    25x8
    35x8,8
    Notes: Got some good tips from an older and more experienced powerlifter. He was mentioning my squat/sumo pull form. He said I was ducking my feet out to much making me unbalanced and decreasing my leverages. He explained how it puts pressure on the back side of the joint and how wide I am im getting no quad in my lift. Mostly glutes/hips. He suggested I find my happy medium to where my hips,glutes,quad,and hams all work together on both lifts. This will prevent injuries and allow for my lbs lifted. It made sense, so ill be playing my squat/pull stance the next few sessions to really get a better groove.
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    3/31/12-DE Bench
    Workout:
    GPP: Chinsx8,10,8,9 various grips
    DE Bench w/ doubled up mini bands
    95lbs bar weight w/ bandsx9x3 3 diff grips
    Shirt work
    275x0 didnt touch
    315x0 touched but the shirt is to loose to use, it wasnt mine tho. Ill be ordering one soon.
    Standing Oh BB Press
    135x10
    155x5,5,5
    Rolling Tricep Ext
    45x10
    35x12,15
    Iso Hammer Low Row
    230x12,15,12
    4 way neck machine+external prehab
    35x2 sets of 15, 8lbsx2 sets of 15
    Notes: Tried a shirt today, two loose by far. Ill be ordering some gear in prep for a meet in october to hopefully compete geared. Ill be getting a titan super centurion for squats and maybe pulls or ill just use my titan superior for pulls, and a titan super 2-ply F6 for benching.
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    4/2/12-ME Squat/Deadlift
    Workout:
    GPP: Walking with the prowler loaded with 50lbs. 3 200meter laps.
    Sumo Pulls w/ Chains
    225+90lbs chain weight at lockoutx1,1,1
    275+90lbs chain weight at lockoutx1
    315+90lbs chain weight at lockoutx1
    365+90lbs chain weight at lockoutx1
    405+90lbs chain weight at lockoutx1
    455+90lbs chain weight at lockoutx0, missed it just below my knee, form didnt break everything looked good. It just was a long pull and I ran out of energy and had to dump it. Need to get faster. Not a bad day for only pulling sumo 10-15 times ever.
    Reverse hyper w/ bands
    180lbs+2 mini bandsx10,10,10
    Close Grip Seated Cable Rows
    110x10
    130x10
    150x10
    Seated Rope Crunches
    60x10
    70x10
    80x9
    Notes: Good session and the best ive felt pulling in awhile. I worked on my sumo stance some more and really got a happy medium between my hips, glutes, hams, quads. Im not sure yet but I think my sumo may pass my conventional soon with how much better it feels.
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    Beast pulls. Yeah man, lots of people wish they could do sumo stance. Pretty sure that wide of a stance gives you more leverage, and with a slightly shorter distance allows you to pull more. Problem is mobility for most. Plus, hell, Big Benny and the next 2 strongers pullers pull conventional so who really knows =p That's beside the point, though. Were the pulls with a suit? just curious
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    Quote Originally Posted by Torobestia View Post
    Beast pulls. Yeah man, lots of people wish they could do sumo stance. Pretty sure that wide of a stance gives you more leverage, and with a slightly shorter distance allows you to pull more. Problem is mobility for most. Plus, hell, Big Benny and the next 2 strongers pullers pull conventional so who really knows =p That's beside the point, though. Were the pulls with a suit? just curious
    No those pulls were raw, not as strong as my conventional pull however. I get great leverage on conv pulls with a lot of myself behind the bar. Im still learning the sumo stance to help my conv pulls. If I suit up ill mention it. My PR with a single ply straps down sumo pull is 500x1.
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    4/4/12-ME Bench
    Workout:
    GPP: 500lb Tire flipping, 3 rounds of 5 flips. The sun here in florida is brutal.
    Chins
    Bwx8,8,7,8 Im working on my form on these, didnt realize I had issues haha
    2 Board Press
    275x1
    315x1
    345x1
    355x0, wasnt in the cards today, Ive never been set up better for any press in my life either. 345 came right up, I worked keeping my wrists straight, wraps werent tight enough, and getting a better tuck. My weak point on my bench is no longer my back or core, its my delts/tris as I was stable and in control lowering the bar.
    Dips
    Bwx10
    Bw+45x10
    Bw+70x8
    Bw+90x5
    Bwx10, my strength on dips went down.
    Hang Cleans
    135x5,5
    165x3
    185x1, the last two just flew right out of my hands, my grip went.
    165x3,3 hook gripped and these came easy
    4 way neck machine
    35lbsx2 sets of 15.
    Notes: Rough session for sure. Learned my weak point on bench is tris/delts right now. My back is finally starting to get where it needs to be for bigger numbers. Ill be hitting the tate presses, extensions, dips, and oh presses hard for now. I already started but I cant let them slip again. The tire/hang cleans really got me. Sore already.
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    4/6/12-DE Squat/Deadlift
    Workout:
    GPP: 20 500lb tire flips in 10min. Worked on form.
    DE Box Squat w/ Monster Minis
    Didnt happen, I must have tweaked something doing those sumo pulls on my right inner thigh. Not bad I could squat but I felt it so I opted to take it easy to avoid any real injury.
    Speed Conv Pulls
    315x8x1 I got some vids of this, Ill post up. Ill not I gave blood yesterday and was tired this day, so everything felt a lil slow.
    Elevated GHRs+Landmines
    Bwx10/25x8
    Bwx10/35x8
    Bwx10/35x8
    Bwx13/10x10
    ABductor/Adductor pre-hab on the 4 way hip machine
    60lbsx20/20, 20/20
    Notes: good session super tired, like god damn tired hahah.
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    Anyone know which macro is the bodies prefered energy source? Carbs or fats? I kinda wanna lock my diet down a lil more then just a lot of food. Lately its about 250-275g pro/300-400g carbs/150-200g fats. I dont like carbs all the much and I force them down.
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    Quote Originally Posted by SweetLou321
    Anyone know which macro is the bodies prefered energy source? Carbs or fats? I kinda wanna lock my diet down a lil more then just a lot of food. Lately its about 250-275g pro/300-400g carbs/150-200g fats. I dont like carbs all the much and I force them down.
    You bodys preferred source is carbs, although you can make it run on fats, if you eliminate ALL carbs ie ketogenic diet

    Look into quinoa, tons of cals and carbs, easy to eat, and it contains ecdysteroids
    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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    Quote Originally Posted by SweetLou321 View Post
    Anyone know which macro is the bodies prefered energy source? Carbs or fats? I kinda wanna lock my diet down a lil more then just a lot of food. Lately its about 250-275g pro/300-400g carbs/150-200g fats. I dont like carbs all the much and I force them down.
    If you don't like them, then there's no reason to eat that many of them.
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    Thanks guys, the only reason I eat them still is bc I notice my sessions are better with them that high. Its mostly fruit, veggies, rice, and potatoes tho.
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    4/7/12-DE Bench
    Workout:
    GPP: 50lbs on the prowler, 3 100 meter laps. 50 meters fo face pulls followed by 50 meters of rows.
    Assisted Chins-Bw-100lbsx10,10
    DE Bench w/ doubled up minis
    115 bar weight w/ bandsx9x3 3 diff grips. I got a lot of form work today and my bench seemed to improve a lot. I fixed my feet and the way I tuck to be more even when pressing.
    Standing Oh BB Press
    135x10
    155x5,5
    165x5,5 Building my oh press strenght back up
    Iso Hammer Low Row
    230x12
    270x10,10
    Conditioning: Circuit of Medicine Ball Slams (10 reps)+Jump Rope (20 jumps)+Overhead Mini Band Ext (20 reps)+Kettlebell Swings (10 reps). 15min straight, completed 9 total laps no rest.
    Notes: Great session, finally got prehydrated for my workout. Ive had trouble with it lately. Fixed my bench form some more which is nice and felt better. Also im starting to get some oh press strength back. Overall great day and I feel great now.
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    4/9/12-ME Squat/Deadlift
    Workout:
    GPP: 20 tire flips with a 500lb tire
    Conv Pulls w/ Chains
    315+90lbs chain at the topx1
    365+90lbs chain at the topx1
    405+90lbs chain at the topx1
    455+90lbs chain at the topx0, so it appears neither my conv or sumo are much better then the other. I hit a wall off the ground on this, no form break down just not enough speed to overcome the chain loading on. Ill continue to work on my sumo as ive been really liking it. Overall not to happy with these pulls today.
    Reverse Hypers
    270x10
    270+2 mini bandsx10,12
    Dead Stop Leg Press with feet as wide as possible and high as possible.
    180x10
    270x10
    360x10, easy sets. Cut it here as this is the first quad work ive done in forever. Ive heard from several big lifters that doing dead stop leg presses in the same spot as ur pull helps you break the floor. Well i couldnt breakt he floor like I wanted with sumo or conv so im gonna add it for now.
    Seated Medium Grip Cable Rows+Seated Rope Crunches
    100x12/80x8
    100x12/70x10
    100x12/70x10
    70x10
    Notes: Good session, not happy with my pulls but I think I finally need to add quad work to help me break the floor better with pulls.
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    Quote Originally Posted by SweetLou321 View Post
    If you can, take less time during the set up. IDK if it was the camera skipping a frame, but watch your hips at :24. They're elevated and then "pop" down and you appear to be a tad behind the bar, but I can't tell because of the shirt.
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    Quote Originally Posted by Rodja View Post
    If you can, take less time during the set up. IDK if it was the camera skipping a frame, but watch your hips at :24. They're elevated and then "pop" down and you appear to be a tad behind the bar, but I can't tell because of the shirt.
    I dont see what your talking about from my end. Pop down? I deff need to speed up my set up, I set up faster with sumo. The thing is when I use a hook grip I had to start by locking my hands in then position. Ill work on just setting up and hook grip then rip. Thanks for the tips.
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    Quote Originally Posted by SweetLou321 View Post
    I dont see what your talking about from my end. Pop down? I deff need to speed up my set up, I set up faster with sumo. The thing is when I use a hook grip I had to start by locking my hands in then position. Ill work on just setting up and hook grip then rip. Thanks for the tips.
    I should have said pop into position.
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    4/11/12-ME Bench
    Workout:
    GPP: 3 100 meter pulls of 50% face pulls and 50% rows with the prowler, 50lbs on it.
    Chins
    Bwx10,10
    2 Board Press
    225x3
    275x1
    315x1
    345x1
    355x1 PR. I fixed some tweaks in my bench set up, made it faster. I also tweaked where I put my feet and hands to get better leg drive and make it so I stopped dipping my wrists back. My partner said it looked like I was in a shirt bc I loaded slowly into my lats then blew the weight off the board with ease. I probably had anout 10-15lb in me but stopped here as it was a 10lb PR already.
    Dips
    Bwx10
    Bw+45x10
    Bw+70x10
    Bw+90x7 weight was swinging to much
    Bwx10
    Hang Cleans
    135x3
    165x3
    195x3
    195x3
    Power Cleans
    195x3 switched over for my work out partner to better understand cleans. Will continue with power cleans for a lil while now.
    4 Way neck machine
    35x2 sets of 15 reps each way.
    Notes: Great session all around. Fixed my bench form some and it feels like a night and day difference. Very excited for things to come.
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    Quote Originally Posted by Rodja View Post
    I should have said pop into position.
    Is that bad?
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