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    Quote Originally Posted by rob112 View Post
    Good call. Being impatient usually doesn't bode well in these situations.
    At best, I would just be treading water if I start up again. At worst, I re-injure myself.
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    9/29

    OHP
    135x12
    155x8
    155x10
    135x15

    Meadows Row
    90x3x15

    DB Pullovers
    70x10
    80x10
    90x10

    Rope Pressdown/Hammer Curls
    90x3x8/55x3x8

    Prone DB Rear Fly
    20x50
    20x40

    Decent amount of volume today. Wanted to do some chest pressing, but couldn't get a good chest contraction and scrapped it for pullovers. OHP is feeling nice and strong, which has to bode well for putting on some delt mass.
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    Solid session, as always.

    Just curious, what's your approximate 5RM for OHP?
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    Strong OHP, man. Good stuff.
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    Quote Originally Posted by liftandswim View Post
    Solid session, as always. Just curious, what's your approximate 5RM for OHP?
    I've done 185 for 5 a few times. I think I got 6 reps once and they were never to failure.

    Quote Originally Posted by CincyKiller45 View Post
    Strong OHP, man. Good stuff.
    Thank you, sir. I don't quite get ramped up for OHP like I do on other lifts, but I've gotten much better at it this year.
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    Hmmm.... DB pullovers.

    I've seen these done a few ways, how did you do them?
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    Quote Originally Posted by jimbuick View Post
    Hmmm.... DB pullovers. I've seen these done a few ways, how did you do them?
    Perpendicular to the bench with knees, hips, and shoulders flat like a tabletop.
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    Quote Originally Posted by Rodja View Post
    I've done 185 for 5 a few times. I think I got 6 reps once and they were never to failure.

    Thank you, sir. I don't quite get ramped up for OHP like I do on other lifts, but I've gotten much better at it this year.
    It's hard to get up for such a relatively light exercise, and yet optimal OHP requires as much tightness as any of the big 3. Definitely an odd combination.
    Training log:
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    Quote Originally Posted by Rodja View Post
    Perpendicular to the bench with knees, hips, and shoulders flat like a tabletop.
    Hmmm, I think I'm gonna add those in next bench day.

    Haven't done pullovers in a long time.
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    10/1

    Speed Pulls (+short mini bands)
    365x6x3

    Front Squat
    225x10
    275x2x3

    Rolling Hypers (weight behind head)
    BW+25x3x20

    Goal of the day was simple: get back my positioning on my pulls. Something had been off for a few weeks and I figured it out today: lack of tightness in the lats and not spreading the floor at the beginning of the pull. I looped the bands under my feet to really force me to stay tight and to pull the bar towards me at the top as the bands pull you forward.
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    Bought one of these last night:
    http://m.dickssportinggoods.com/prod...17719.11580723

    Have been able to work out adhesions in ways I've never been able to previously. Tightness in midtraps and scap when I flex is instantly taken away, albeit briefly. With more consistent usage, I expect it to be gone completely.
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    oooo fancy
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    Quote Originally Posted by Sean1332 View Post
    oooo fancy
    Works for the psoas as well.
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    10/3

    Flat Bench
    135x3x8

    Incline DB Press
    70x10
    75x2x10

    Lat Pulldowns
    200x3x12

    T-Bar Rows (supinated)
    135x3x12

    Cambered Curls/Tate Press
    95x3x10/40x3x10

    Prone DB Shrugs/Rear Fly
    70x3x15/25x3x15

    After using my little knobber thing for the past couple days, I decided to give bench a go. The first set with 135 was crap and I racked it after a rep. My setup was off and I touched too low. I found that to squeeze my entire trap and lat areas, drive my heels down as hard as possible, and touch about 3" higher than my old groove. This helped me to keep external rotation of the humerus and keep the pain at bay. I only wanted to do a few sets and work on the set up instead of even thinking about moving some real weight. Everything else after that went well and I'm getting ready to ramp everything up for December.
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    Great to see you flat benching again. Even if it's with 135. Every road has to start somewhere.
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    Quote Originally Posted by liftandswim View Post
    Great to see you flat benching again. Even if it's with 135. Every road has to start somewhere.
    I was apprehensive after the first set with 135 as it hurt like hell. I racked it and then started over with a tighter trap position and touched much higher on my chest. I'm usually at the bottom of my sternum, but this was more mid chest.
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    ^ I need to do that. Good lifting, man.
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    Quote Originally Posted by Sean1332 View Post
    ^ I need to do that. Good lifting, man.
    I'm planning on doing some Ram next week and then trying on the shirt. I'm curious how everything is going to go down.
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    10/5

    Squat (46 Ace brief)
    415x3
    465x3
    505x2
    535x1
    560x1 PR

    Unilateral Leg Press
    270x3x15

    Hypers
    BW+45x3x15

    Today could not have started off much worse. I was literally having to eat as I was warming up as I was running really late to train. I maybe spent 3 minutes doing any mobility/MFR/band work and just had to start training. 235 and 325 felt off and my knees were cranky. I started to wonder how it was going to turn out and then, at 415, everything flipped on. I was able to get my technique down and bury my squats. I planned on working up to just the 535, but decided to go for a higher number. From the unrack to rerack, everything was solid. I sat back perfectly and knees were tracked the entire way. The depth felt right and looked low from my vantage in the mirror ahead of me, but no tape to confirm. I'm definitely getting lower than my previous meet training cycle, though.
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    Congrats on the PR.
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    I think I might get a pair of briefs. And a DL suit.
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    Quote Originally Posted by jimbuick View Post
    I think I might get a pair of briefs. And a DL suit.
    Might as well just get a squat suit and pull in that.
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    Quote Originally Posted by Rodja View Post

    Might as well just get a squat suit and pull in that.
    For conventional?
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    Quote Originally Posted by jimbuick View Post
    For conventional?
    Yes, unless you're just using them for raw overload. The straps are what make the biggest difference when pulling.
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    Quote Originally Posted by Rodja View Post

    Yes, unless you're just using them for raw overload. The straps are what make the biggest difference when pulling.
    Cool, I want them for competition (strongman, not PL).

    If I get it, do I want multi or single?
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    Does strongman allow multi?
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    Nice work in the turn around Rodja and congrats on the PR
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by Sean1332 View Post
    Does strongman allow multi?
    I'd be lying if I said I knew for sure, but I'm pretty sure they allow whatever you want to wear (depending on the promoter, but the high level comps usually allow suits for DL.)
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    Quote Originally Posted by jimbuick View Post
    I'd be lying if I said I knew for sure, but I'm pretty sure they allow whatever you want to wear (depending on the promoter, but the high level comps usually allow suits for DL.)
    I only ask because I THOUGHT I heard single ply only. I'm probably talking out of my ass though.
    I got my shirt from Inzer's bargain rack for cheap. They always have cheep suits.
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    Single is easier to use and get into as well. I'd probably go that route.
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    Do any of the single ply suits have the Velcro straps?
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    Quote Originally Posted by jimbuick View Post
    Do any of the single ply suits have the Velcro straps?
    I want to say that some Titan suits have them. I can't remember which model, though. NXG, maybe?
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    Quote Originally Posted by Rodja View Post

    I want to say that some Titan suits have them. I can't remember which model, though. NXG, maybe?
    I only ask because I've seen guys wearing the suits with velcro staps in strongman.

    I was trying to use that to figure out if multiply was allowed lol (I thought only multi had the Velcro)
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    Quote Originally Posted by jimbuick View Post
    I only ask because I've seen guys wearing the suits with velcro staps in strongman. I was trying to use that to figure out if multiply was allowed lol (I thought only multi had the Velcro)
    I know they have single ply suits with Velcro, but I'm not sure which ones they are since I skipped ahead to multiply.
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    Usually they say deadlift suits allowed, not specifying single or multi ply. One guy in my comp had a metal ace squatter, two ply and Velcro. I would say get yourself one with Velcro so you can make the adjustments if you want. If you get a regular one You can always have Velcro put on the straps as well.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    10/6

    OHP
    135x12
    155x8
    155x9

    HS Row (pronated, concurrent)
    170x3x12

    Incline DB Press
    70x2x10

    DB Pullovers
    70x12
    80x2x10

    Band Facepulls/Pressdowns (light
    2x20/2x20

    I found my TENS unit the other day and have been using it at least 2-3x daily on my upper back. Why I didn't do this months ago is beyond me as its paid immediate dividends. I've even used it for my biceps to get out some of those adhesions. Incline was painless and I was able to get some great lat contractions since I was able I keep the humerus in the proper position. I'm quite happy right now because of this change.
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    I've been looking at buying one since they're relatively inexpensive.
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    I am unaware of this thing. When life stops Fing my A I will will look into it. Maybe a Christmas gift to bobby
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Name:  image-635898296.jpg
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    Feels good.
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    10/8

    Speed Pulls (+short monster minis)
    325x2
    375x2x8

    SG SLDL
    235x10
    285x2x8

    DB BSS
    25x3x10

    Standing Cable Crunches
    120x3x15

    Still kinda struggling with my positioning from the floor. I know that I'm not sitting back enough and that's what I need to correct. I probably hit the right groove only 70% of the time, which is an awful percentage for me. I'm feeling strong and when I get the right hip and rib position, the weight flies off of the floor.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  

  
 

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