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    JAN 12
    PWO: Creatine mono, beta alanine, 100 mg caffeine, BCAA, Hemavol
    simple 6, mash upper

    Bench: 45x10, 105x5, 125x5, 150x5, 170x5, 195x3, 220x2 (AMRAP), 225X1, 230X1, 170X5X5
    Pullup: 3 setsx4
    DB row: 55x3x12
    Pullapart series

    http://youtu.be/lI-mSRZyhd8
    single...Thoughts?
    I think I may have mashed the left side more thoroughly than the right since it appears my left side is more fluid and locks out better

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    Clean rep dude. Once you get some more leg drive I garuntee that'll go up even faster
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    Quote Originally Posted by Sean1332 View Post
    Clean rep dude. Once you get some more leg drive I garuntee that'll go up even faster
    Leg drive = screwing my feet into the floor harder/glute squeeze?
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    Quote Originally Posted by throneof View Post
    Leg drive = screwing my feet into the floor harder/glute squeeze?
    Not screwing like creating torque for a squat. Acquiring leg drive for the bench press is a pain in the ass and everyone is different and you honestly have to find it on your own lol.

    At around 1:00 he demonstrates leg drive. You don't have to get a huge powerlifter arch or anything crazy. Just acquiring some tension in your legs and squeezing some glutes will go a long ways.
    http://youtu.be/TLfo-VJGOK4
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    JAN 14

    Deadlift: 135x5, 165x5, 200x5, 230x5, 260x3, 290x4, 230x3x3
    SSB Good Morning: 65x2x10, 85x10, 95x2x10
    Assisted GHR: 5x5
    Barbell Shrug: 135x3x20
    Leg Raise abs: 3x10

    Stair Climber: Fat burn, level 2, 20 min, 53 floors

    Never done GHR, so I did it propped under a lat pulldown with a bench placed in front of me that I would land on with my hands, and then push myself up w momentum. Anybody have a better intro level way to perform GHR?
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    Without having actual access to a GHR? That'll work. You can also push off the floor instead of bench to increase the ROM.
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    Good job

    I have no idea on ghr I would be interested in it as well
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    Quote Originally Posted by Sean1332 View Post
    Without having actual access to a GHR? That'll work. You can also push off the floor instead of bench to increase the ROM.
    We have a GHR. I just don't have the confidence or proper ability to do it efficiently at the moment. I tweaked my left ham several months ago too, hence the conservative approach to my GHR setup.
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    Quote Originally Posted by throneof View Post
    We have a GHR. I just don't have the confidence or proper ability to do it efficiently at the moment. I tweaked my left ham several months ago too, hence the conservative approach to my GHR setup.
    Ah I got ya. I would imagine using the GHR instead of the lat pulldown pads would feel better. You can always sink your knees down a little more to make it easier. Do you have bands? When I first started them, I looped a band around my chest and attatched it behind me so as I extended, it became easier.
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    I haven't done BB shrugs in forever. I noticed while doing them, my left shoulder was lower than my right shoulder. It was also further in front of my body than the right... I wonder what the issue is. Anybody?
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    Quote Originally Posted by Sean1332 View Post
    Ah I got ya. I would imagine using the GHR instead of the lat pulldown pads would feel better. You can always sink your knees down a little more to make it easier. Do you have bands? When I first started them, I looped a band around my chest and attatched it behind me so as I extended, it became easier.
    We have bands. I will just youtube it. Hopefully they have an instructional video
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    Sounds like a bit of tightness to me u could try rolling or smash the areas around the shoulder see if it helps
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    Quote Originally Posted by throneof View Post
    I haven't done BB shrugs in forever. I noticed while doing them, my left shoulder was lower than my right shoulder. It was also further in front of my body than the right... I wonder what the issue is. Anybody?
    Anterior shoulder tilt maybe?

    Google:
    Eric Cressey shoulders
    Tony Gentilecore shoulders
    Kelly Starrett douchebag shoulder syndrome
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    Quote Originally Posted by Sean1332 View Post
    Anterior shoulder tilt maybe?

    Google:
    Eric Cressey shoulders
    Tony Gentilecore shoulders
    Kelly Starrett douchebag shoulder syndrome
    I will research these ASAP. Thanks for the guidance bro. I will let you know how it goes
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    JAN 15

    OHP: 60x5, 75x5, 90x5, 105x5, 115x3, 130x5 (AMRAP), 105x3 sets x 5reps
    http://youtu.be/MTc-_glml9U

    does the right side look like it's not locking out? in the mirror from the front it appeared linear... though the rear footage looks like it lacks a straight line on *******... but the camera looks like it is on a slight tilt. what do you guys think?

    Incline DB press: 55x5x10
    Seated Row: 80x5x12
    Pullapart series x 3
    Tri Pressdown x 3

    Stair climber: 20 min, aerobic mode, 52 floors, level 2
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    Deload

    Squat: 45x2x10, 85x5, 115x5, 135x5
    Bulgarian split squat: 3x10x BW
    Reverse Hyper: 3x10x20 lbs
    DB shrug: 3x20x45 lbs
    Ab wheel: 3x10

    stairclimber: 20 min, level 2 fat burn

    Adjusted squat form as Napalm and Sean suggested

    http://youtu.be/dnPHcXkLu34
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    How did u like the split squat
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    Quote Originally Posted by Duramaxhd View Post
    How did u like the split squat
    BSS are the tools of Satan.
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    Lol u speak the truth
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    Quote Originally Posted by Duramaxhd View Post
    How did u like the split squat
    I don't like them. First time doing them, too. The leg placed on the bench burns along with the leg squatting. Trying to do exercises out of my comfort zone. But I like walking lunges much better. Prob just go back to them
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    Just finished deload week. Have to find a way to keep these interesting. I also ceased all preworkout supps this week; could be why I dragged all week. Whatever... Sat or sun I will begin MC 5 with squat
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    MC 5/WK 1

    Squat:45x10, 100x5, 125x5, 145x5, 170x5, 190x7 (AMRAP), 145x3x8
    http://youtu.be/TbFPGkDnhEA
    http://youtu.be/TS_iC58pgTQ

    Thoughts on form...?

    Walking lunge: 3x20x20 lbs
    Stiff leg deadlift: 95x10, 105x10, 115x10
    Walking Plank: 3x10
    Unilateral band facepull w/ rotation x 3 x 10
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    Lookin solid
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    Quote Originally Posted by Sean1332 View Post
    Lookin solid
    Thanks man. Knees are good enough behind toes? I'm really trying to sit back now.
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    Quote Originally Posted by throneof View Post
    Thanks man. Knees are good enough behind toes? I'm really trying to sit back now.
    Definetly, dude. Those honestly look like warmup sets.
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    Quote Originally Posted by Sean1332 View Post
    Definetly, dude. Those honestly look like warmup sets.
    Oh wow. That makes me feel good. They did feel tough though.

    I'm going with 5 lb jumps each MC on all lifts
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    MC 5 WK 1

    PWO: BCAA, creatine mono, beta alanine, agmatine, ALCAR, caffeine

    Bench: 45x2x10, 105x5, 130x5, 150x5, 175x5, 200x5, 150x3x8
    Lat PD: 100x3x15
    Dips: 3x10
    Band Pullaparts: 3x15-20
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    MC 5 WK 1

    Deadlift: 140x5, 170x5, 200x5, 230x5, 265x9, 200x3x5
    Leg curl: 40x3x15
    Ab wheel: 3x12
    Calves: 3x20

    Stair Climber: 20 min., 52 floors
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    MC 5 WK 1

    OHP: 45x10, 65x5, 80x5, 95x5, 105x5, 120x7, 95x3x8
    DB Row: 65x3x10
    Incline DB Press: 55x3x10
    Pullaparts X 4
    Skull Crusher: 35x3x15
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    MC 5 WK 1

    OHP: 45x10, 65x5, 80x5, 95x5, 105x5, 120x7, 95x3x8
    DB Row: 65x3x10
    Incline DB Press: 55x3x10
    Pullaparts X 4
    Skull Crusher: 35x3x15
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    MC 5/WK 2

    Squat: 90x5, 110x5, 135, 155x3, 175x3, 200x3, 155x3x6
    Stiff leg DL: 95x10, 115x10, 115x10
    Leg ext: 40x3x15
    Calves X 3

    Stair climber 20 min level 2

    Watched "so you think you can squat." Excellent tutorial. I have made several adjustments to my squat, thus I am now weaker. Squatting a certain way my whole life has made me heavily reliant on a certain technique. However, this adjustment in form is necessary and I am confident I will end up stronger in the long run. I feel like I am relearning the squat
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    MC 5/ WK 2
    Bench: 95x5, 115x5, 140x5, 165x3, 185x3, 210x3, 165x3x6
    Lat Pulldown: 110x3x12
    Dips: 3x10
    Machine preacher: x 3
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    Deadlift: 125x5, 155x5, 185x5, 215x3, 245x4, 280x3, 215x3x4
    Good morning: 45x10, 65x10, 85x10, 95x10
    Leg curl: 40x3x15
    Leg ext: 40x3x20
    Calf raise: x3
    crunches: 3x15
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    PWO: 5 G BCAA, 5 G creatine mono, 3.2 g beta alanine, 1 G agmatine, 200 mg caffeine caplet

    OHP: 45x10, 55x5, 70x5, 85x5, 100x3, 115x3, 130x4, 100x5x6
    Lat pulldown: 110x5x10

    Lackluster eating last couple days. Hit all my numbers, but did not feel the zeal. Also ditched the Uncut. It delivered great workouts, but I did not like the lingering amped feeling that lasted all friggin day.
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    U got that feeling from uncut? never really had that feeling myself of course I take in a lot of caffeine throughout the day so probably it doesn't bother me or just don't notice a difference from a normal day... It did seem when I took a stim break that my motivation went out the window without it thou
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    Quote Originally Posted by Duramaxhd View Post
    U got that feeling from uncut? never really had that feeling myself of course I take in a lot of caffeine throughout the day so probably it doesn't bother me or just don't notice a difference from a normal day... It did seem when I took a stim break that my motivation went out the window without it thou
    Everybody responds differently to everything. I don't drink coffee, tea or soda. I remember taking NOxplode years ago and felt like absolute dog shyt. I had to go home that day and ditch my training session! There were also a number of ingredients in Uncut that I honestly didn't even know what they were, though I suppose I could have researched them. Going to stick with bulk ingredients so I know what I'm taking in and at what doses. It's also cheaper
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    MC 6 WK 3

    Squat: 45x2x10, 90x5, 110x5, 135x5, 145x5, 170x5, 190x3, 215x2
    Pause squat: 170x3x3
    Walking lunge: 20x3x24
    Reverse hyper: 20x3x15
    Calfs x 3 x 20
    Ab wheel x 3x 10

    Stairclimber x 20 min level 2

    http://youtu.be/MvjhJogEuho

    squat form check anybody? 215x2
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    MC 6 WK 3

    Bench: 175x5, 200x3, 225x1, 175 x5
    Pause bench: 175x2x3
    Lat pulldown: 120x3x10
    T Bar row: 50x3x10
    Pullaparts x a ton
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    Doing good in here man
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    MC 6 WK 3

    Deadlift: 230x5, 265x3, 295x1
    Speed Deads: 215x5x2
    Good Morning: 45x10, 65x2x10
    Led Curl: 40x3x12
    Leg Raise w thrust: 3x10

    Went a little wider with stance/grip and felt stronger on deads. No longer doing AMRAP set either. Just getting designated reps. Also thinking about deloading every fourth week instead of seventh.
  

  
 

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