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KLEEN - STRONG BODY STRONG MIND!

Week 1 - Meet Prep in the books!

Hope everyone had a great weekend. I know I did. Was nice to not have a crazy schedule or anything bad go wrong this weekend.
Lots to update here.

Saturday was my first Dead Lift session of Prep and it went pretty well.

Warm Up - 6 minutes on Airdyne
Followed by 3 rounds of:
Squats x10
Push Upsx10
Recline Ring Rows x10
Burpees x5

Dead Lifts - Warm Up 135x5, 225x3, 315x3, 405x1 - Work Sets 425x6, 425x6, 425x6, 425x6, 425x4 - This was for an RPE 8, last time I did 425 for sets it was an RPE9 and one less set.

Rack Deads - 315x6, 405x6, 405x4 - These were suppoded to be light and quick reps but I overshot on the 405 since not overly familiar with strength curve on rack deads. The jack stands actually worked pretty well as an adjustable rack to get the bar set up correctly. I will probably do my next sets with 365 and see how that feels since 315 was too light and 405 was too heavy to get the speed I wanted.

Here is the video from my workout doing both the regular and Rack Deads.

[video=youtube;8nxAr5JAPwE]https://www.youtube.com/watch?v=8nxAr5JAPwE[/video]


Sunday - BFR / Hypertrophy Workout
Warm up to a good 12-15 rep working set, put on BFR Bands perform BFR set, rest 30 seconds, perform 2nd BFR set, rest 30 seconds, perform 3rd BFR set.

BFR Leg Extensions - worked up to 8 plates tied off then did my work sets there. Reps = 15, 15, 13

BFR Standing Single Leg Curls - worked up to 3 plates then tied off and did the BFR sets 15, 15, drop to 2 plates x15

BFR Leg Press Calve Raise - Full stack - x15, x15, x15

BFR Preacher Curls - 8 plates x15, 15, 14

BFR Rope Triceps Extensions - 9 plates x15, 15, 15

Leg Extension BFR video

[video=youtube;X2GIjbw6Sm4]https://www.youtube.com/watch?v=X2GIjbw6Sm4[/video]

Holy Crap!!!! I was dripping the whole time. What a draining workout this was. I was so shocked by how much this workout took out of me. Once I finished my arms and legs pretty much felt like dead weight the rest of the night. I literally went in took a shower then sat on my bed for what was going to be a moment. I didn't so much as move for a good 30 minutes just sitting there resting. You would think I just did a marathon dead lift and squatting session.


As far as other progress goes. I am still 204.8 just like last week but my back has filled out more and gotten more detailed. Diet is staying the same this week. Here is a picture of my back this week. Everything else kind of looks about the same to me but my back really seems to be what is changing right now.

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"I've seen weak guys with big pecs, big quads, big arms....but I've never seen a weak man with a big back." - Bill Kazmaier
 
Man! Don't spread those wings in a storm - you'd lift off! Looking great Chris!
 
Hyde said:
"I've seen weak guys with big pecs, big quads, big arms....but I've never seen a weak man with a big back." - Bill Kazmaier
Click to expand...

This is so true. Even on a thin guy a thick back will make them look powerful! Look at people like Jason Statham, or a little thicker but Matt Damon, or even Tom Hardy. They have good physiques but their backs are the key to what makes them look powerful. With average backs they would look like any other decently built average Joe.

Dma378 said:
Looking great from the backside....wait what?? Uh, you know what I mean....
Click to expand...
Oh Baby! I like it when you talk like that. Especially when you are whispering it in my ear... WAIT WHAT??!!?!?!!??!?!
jimbuick said:
That's a lot of deadlift volume in one day.



Jeebus
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Yes it is a lot of work but it felt good. Since we cut out the accessories we have a little more volume we can use there. Really trying to grease the groove with repetition right now. I am very excited to be going down to 3 rep RPE 8 sets this week. We were working more volume before and now actually focusing on increasing the weights more. Time to get that CNS firing hard!!!!

kenpoengineer said:
Man! Don't spread those wings in a storm - you'd lift off! Looking great Chris!
Click to expand...
Haha, Thanks Kenpo!

Tonight is going to be either front or hack squats RPE8 x 3 reps x 5 work sets, and some Speed benching. Looking forward to the hard work! I have to say this new schedule seems to be better suited to my joints. Feeling like I am getting some recovery on areas that were getting overworked with all of the volume and frequency. Very Happy about that!
 
I didn't manage to update ofter my lift Tuesday night. It didn't go as well as I would have like. I had a NASTY case of PIP that hit my hip where I took my shot. It tightened it up so much that it had my knee tracking off. No matter how hard I tried to get it to warm up and release enough to work squats without it hurting my knee. So I did a lot of warm up sets on Front Squats but no actual work sets.

I did do the speed bench and tested my shoulder a little by using a Pyramid up scheme so I didn't jump up to quick and hurt it. SHoulder held out great through all 3 sets. I will end up starting with 205 next time and if I get all 3 sets with it and keep good speed I will go up from there.

[video=youtube;0eVURVmGrrE]https://www.youtube.com/watch?v=0eVURVmGrrE[/video]

Good news, I got an "Out for delivery" notice for my EliteFTS order. I got the belt in the mail last night. Man that thing is a BEAST. No question at all about if it will provide enough support. It is a really nice looking tanned leather. I am contemplating going to a leather worker and have them put my name on the back. Wouldn't be much but cost and would set it apart for sure. So happy the SSB will be here and I should get to use it tonight for some speed squats. Should be interesting since I have never used one before.

Just put in an order at True Nutrition. I have 8lbs of varying flavors of isolate coming, 500g L-Glutatmine, and a big thing of Karboload. Loving the nutrition portion of the diet. I have basically completely gotten rid of my acid reflux! I don't remember the last time I had heart burn. Very happy with that!!!!!!!
 
The SSB is a real b!tch. She makes you WORK to keep position. Remember the handles are just a place to put your hands, you should be neither pushing up on them or cranking down (putting you into spinal extension or flexion, and cheating for that matter). You can put your hands on the padding too if you like better.

It's all about the sequins for your belt. Pretty pretty princess
 
jimbuick said:
Good to hear the shoulder is feeling better.


Right on track at 10 weeks out.
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Thanks feeling pretty good after last nights workout.
Hyde said:
The SSB is a real b!tch. She makes you WORK to keep position. Remember the handles are just a place to put your hands, you should be neither pushing up on them or cranking down (putting you into spinal extension or flexion, and cheating for that matter). You can put your hands on the padding too if you like better.

It's all about the sequins for your belt. Pretty pretty princess
Click to expand...

You know it! Haha, no sequins for me. LOL

I had a hell of a time trying to figure out where to put my elbow so they could clear my thighs. I also kind of waffled a little on the way up on one of the reps. You can tell in the video I was still getting used to it and doing some speed work on top of it dropping in the bucket quickly was a challenge with a new bar. Heck it would be a challenge with a normal bar since I normally lower myself under quite a bit of control.

AirDyne 6 minutes
Viking Warm Up - 10 Squats, 10 Push Ups, 10 Recline Ring Rows, 5 Burpees for 3 rounds

Slingshot Bench - Bar X15, 95x8, 135x6 225x3, 275x3, 285x3, 305x3, 305x3, 305x3, 305x3 - I worked up in small jumps to an RPE8 also testing the shoulder. It felt great. I noticed a tiny bit of fatigue induced weakness on the right side on the last set but other than that everything felt great! Confidence is definitely building.

[video=youtube;u90m-3vdihU]https://www.youtube.com/watch?v=u90m-3vdihU[/video]


SSB Speed Squats - Bar x 10, 95x6, 155x3, 245x3, 265x3, 295x3, 295x3, 295x3 - Ended up at 62% of max here. Just on the upper end of ideal speed work. I forgot the bar was 20lbs heavier than normal. I will probably stay with that weight and just work to increase speed unless coach wants me to drop 20lbs to move faster. Felt pretty good. I almost dropped the bar on a warm up set. Trying to be careful with it because the clear coat on it is so nice I didn't want to screw it up first workout. My J-hooks don't have any cushioning so I fashioned some with duct tape and paper towel but the bar does not slide down it well. So I was trying to get it directly into the j-hook and missed. Notice after that I walked it into the rack and forced it to slide down. :)

[video=youtube;bDbtkmMqpgQ]https://www.youtube.com/watch?v=bDbtkmMqpgQ[/video]
 
What is the idea behind the Slingshot? I have heard of it and seen it in other vids too. And watching yours, it appears to actually assist in the lift.
 
Dma378 said:
What is the idea behind the Slingshot? I have heard of it and seen it in other vids too. And watching yours, it appears to actually assist in the lift.
Click to expand...
Dma378 It does assist in the lift not sure how much seems like maybe 15-20 lbs at the very bottom. One thing it does is teaches you the correct and safe position to bench in with elbows down closer to the body instead of sticking out. The assistance can also be beneficial in strengthening the lockout because one could handle more out of the bottom than usual so they would be able to work the triceps and lockout portion harder and heavier.

The main reason I am using it is to keep my shoulder safe while working in a Full ROM while it recovers. I would either have to do partials or lighter work without it. This will have better carry over to full ROM pressing. The likelihood is that I will not be using it at all during the last 6 weeks. We are just getting me to the point I can work full ROM without it and not be at too much risk of re-aggravating it.
 
Dma378 said:
Thanks bro. Sounds perfect for you. (knocks on wood) my elbows and shoulders feel good on bench
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So long as you work proper form and keep changing things up a lot you will probably have a while to go before you have to deal with it too much. I have 31 years of training on this body now.
 
Dma378 said:
Thanks bro. Sounds perfect for you. (knocks on wood) my elbows and shoulders feel good on bench
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Overload. Lockout strength, confidence with bigger weights in your hands. They're honestly a lot of fun too.

Kleen, that dancing was mildly anabolic
 
Hyde said:
Overload. Lockout strength, confidence with bigger weights in your hands. They're honestly a lot of fun too.

Kleen, that dancing was mildly anabolic
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I thought you would like that. Might as well leave a bit of personality in there.
Dma378 said:
Probably worth picking one up!!
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Definitely a nice training aid, will help you build those big boy triceps too!
 
MrKleen73 said:
I thought you would like that. Might as well leave a bit of personality in there.

Definitely a nice training aid, will help you build those big boy triceps too!
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Reminds me of Silent Mike busting moves on the Supertraining vids; gotta have fun!

Slingshot is actually great for an arm day, let's you use your regular grip bench numbers on close grip!
 
Hyde said:
Reminds me of Silent Mike busting moves on the Supertraining vids; gotta have fun!

Slingshot is actually great for an arm day, let's you use your regular grip bench numbers on close grip!
Click to expand...

What a weekend. Had some great workouts.

Saturday was Deadlifts and had a lot of "fun" tearing through that workout.

Warm Up 10 Minutes - Airdyne

Dead Lifts - Warm Ups 135x5, 225x3, 315x2, 405x1 - Work Sets = 5 sets of 3 @ 475 / RPE8 - First and lest work set done with Over Under Grip and no Grip assistance.

[video=youtube;qY6W6ojezDc]https://www.youtube.com/watch?v=qY6W6ojezDc[/video]

Rack Pulls for speed - 365x3 x 3 sets Still figuring out the proper set up for this one. It is new to me. I think I had it just a wee bit too low this time but still effective.

Was a great workout.

Sunday - BFR Hypertrophy Session

Leg Extensions - Warm Up 90x15, 140x15, 190x15 - BFR 190x15 - 190x15 - 190x8 drop to 140x5

Seated Leg Curls Warm Up 60x15 BFR Sets 90x15, 90x15, 90x7 drop 60x5

Rotary Calve Press Warm Up 350x15, BFR 350x15, 350x15, 350x14

Supinated Cable Biceps Curl Warm Up - 90x15, 110x15, BFR 110x15, 110x15, 110x15

Cable Triceps Pushdowns Warm Up - 110x15, 140x15, - BFR 140x15, 140x15, 140x13


I had a massive pump this time. I used my knee wraps on my thighs this time and was definitely a better experience than using the BFR bands. Unfortunately I noticed something got on the wraps the destroyed some of the elastic so I am going to have to buy some new knee wraps. Probably a good thing those were over 10 years old.

I was a little worried about the belt being way too stiff at first and really cutting into me. However after this session I have only minimal bruising near the hip bone, and had a red line around where the top was. I was wearing it pretty tight too. VERY HAPPY with the purchase and would definitely buy again, not that I would ever have to. This thing will probably last me 20 years... Either way other belts I have used "fresh" destroyed me. I have zero waist at all, the crest of my hip bone is literally 1-1.5 inches below my bottom rib. If I put my middle and index finger together and put it on the top of my hip bone the second finger is actually touching the rib. Most belts bruise the hell out of me on my hip and my ribs so this one is pretty awesome as far as coming somewhat broken in. Should be pretty comfortable after a few weeks. LOVE the amount of support it gave over the Dead Lift Belt I was using.

Here is a nice little picture of the hamstring development that has been occurring over the last several months of crushing dead lifts.

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Nice split in that calf !! looks more like a COW!!
 
Awesome stuff. That's my favorite set and rep scheme for building the deadlift, and working 5x3 at 475 was pretty much my exact routine for 600. If it helps you get in better position, you can wear the belt up on your ribs for the deadlift. I put mine just below my xyphoid process. Very high in the front, and tilted toward low in the back, though it's still semi-high. The only caveat: I don't need support around L5-S1 vertebrae, I need it more at L1.
 
I wear mine high too.


Wearing it low makes it impossible to get into a good position for me, I'm typically better off without one than I am wearing it low.
 
Mine is over the belly button on the front (with a bias towards above it) and tilted lower in the back for pulling. For squat it's biased down off the belly button and even in the back. Since we're talking fashion!
 
how do you guys put your belt up so high? the loops in my pants are always right on my waist...


hahaha
 
Dma378 said:
Awesome Ham and Calf development!!
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Thanks Daniel! I don't know that I have ever seen my hamstrings look that good. Perfect lighting coming in from the side to display those lines.
Rocket3015 said:
Nice split in that calf !! looks more like a COW!!
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Thanks Rocket!!!!! I consider myself pretty lucky to have a nice set of calves.
herderdude said:
Awesome stuff. That's my favorite set and rep scheme for building the deadlift, and working 5x3 at 475 was pretty much my exact routine for 600. If it helps you get in better position, you can wear the belt up on your ribs for the deadlift. I put mine just below my xyphoid process. Very high in the front, and tilted toward low in the back, though it's still semi-high. The only caveat: I don't need support around L5-S1 vertebrae, I need it more at L1.
Click to expand...

You probably won't believe me but the belt is already covering my bottom 2-3 ribs on the side where I am wearing it now. Feels like cement it is so supportive. I might try it up a little higher to see how if feels but it was actually pretty comfortable and I didn't notice any feeling of not being able to get into position.

jimbuick said:
I wear mine high too.


Wearing it low makes it impossible to get into a good position for me, I'm typically better off without one than I am wearing it low.
Click to expand...
I think I got used to putting mine on a little higher with that DL belt. It wasn't as supportive and flexed more but performed better when a little higher.
Hyde said:
Mine is over the belly button on the front (with a bias towards above it) and tilted lower in the back for pulling. For squat it's biased down off the belly button and even in the back. Since we're talking fashion!
Click to expand...
It is so funny with my shape there is no effective way I could put the belt on above or below my belly button. It would be covered by a 4 inch belt regardless. However like I mentioned with it covering my ribs and going down to the hips there is almost no part of my core that is not being supported which is pretty cool.
booneman77 said:
how do you guys put your belt up so high? the loops in my pants are always right on my waist...


hahaha
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I wear my around my neck but only for masturbation purposes. WAIT WHAT????
Hyde said:
We all wear mom jeans, bro - that tight denim gives you more pop out of the hole on your squat
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Funny I thought Mom jeans were designed to keep you from getting back into the hole. :)
herderdude said:
Small junk?
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LOL
jimbuick said:
Speak for yourself.
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Tell him Slim Jim! It's not small damn it!!!!

[video=youtube;DJUtjMX37PU]https://www.youtube.com/watch?v=DJUtjMX37PU[/video]

Excited about training tonight. Also excited to see what my new changes are to my diet. I sent a depleted pic to coach this morning so he can make some adjustments to get weight climbing. He just wanted to see how I looked a little depleted and dry.

Here is one of the shots of me at 202.4 this morning depleted.
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Here I am crunching down some to show abs more but it makes my loose skin pool up a little at the bottom. This is a good sign though because it means my waist is getting smaller faster than my skin can keep up. My abs should look like pretty damn awesome when the skin tightens a bit more.

Invalid Link Removed
 
Abs looking Great !
 
Hyde said:
Man I laughed so hard. Pics aren't working on my phone for some reason.
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Hyde

They were attached here is a link to them see if that works. Seems to work better for phones when it is a link.

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Hyde said:
Damn if that's you depleted...
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Yes, not flat as a pancake but depleted I think I could truly deplete myself with another day of trace carbs but this is depleted for what I have been lately. My picsare normally the day after a high carb day. My high days are 285 right now, and I get 3 of them a week Tues, Thurs, and Saturday. Sunday was a lower carb day at 175g, and that BFR work rifled through that quickly. Monday was a trace carbs only day so the only carbs I had were what was in 4 scoops of whey protein and 4 ounces of almonds. The rest was ground beef and ground turkey.

I dropped 3 lbs since Sunday morning when I was 205.3 and was 202.4 this morning. So I am decently depleted, but not completely flat. Part of the reason you don't see much vascularity in these pics.
 
Holy Crap! Loading up the SSB was night and day different than fast and light! I was shocked how different 335 felt. I moved up to 385 and did one rep but my belt but into me real hard. So I re-racked and readjusted but was also shocked at how fugging hard 385 was. I waited a couple minutes because I wasn't going to count that rep as part of the working set and got back under the bar. Again I hit a single, could have done a hard double, but decided this was nowhere near an RPE8. So I ended up doing 5 sets of 3 @335.

SSB Squat - 155x8, 245x3, 335x3, 385x1, 385x1, 335x3, 335x3, 335x3, 335x3

Using that bar with heavier weight on it makes you feel like you are on a Bosu ball. My hips were playing hell stabilizing it for some reason. Also again I noticed that I tend to end up rock bottom although not trying to do ATG squatting. I guess the more upright position just drops me down through my hips easier. It is really hard trying to push the weight while adjusting to a new and somewhat awkward lift.

[video=youtube;OTJ8zknh8PI]https://www.youtube.com/watch?v=OTJ8zknh8PI[/video]

Speed Bench 135x6, 205x6, 205x6, 205x6 - felt good on these. No issues. Will go up next time. As you can see I was just a wee bit sweaty!

[video=youtube;gqoIi_UQOBU]https://www.youtube.com/watch?v=gqoIi_UQOBU[/video]

On to the dietary changes. Well we are doing it big time. It is time to gain some weight guys! My calories were increased by 400 a day and all from easily digested carbs. I am expecting to see some changes on the scale pretty quick just from extra glycogen storage alone! One big and enjoyable change was the addition of 2 pop tarts every morning at breakfast. WooHoo! Although adding that to 5 eggs, 2 cups spinach, and 2 oz of almonds made for one hell of a meal this morning. I had a hard time getting it all in to be honest.
 
MrKleen73 said:
On to the dietary changes. Well we are doing it big time. It is time to gain some weight guys! My calories were increased by 400 a day and all from easily digested carbs. I am expecting to see some changes on the scale pretty quick just from extra glycogen storage alone! One big and enjoyable change was the addition of 2 pop tarts every morning at breakfast. WooHoo! Although adding that to 5 eggs, 2 cups spinach, and 2 oz of almonds made for one hell of a meal this morning. I had a hard time getting it all in to be honest.
Click to expand...

OH man am I jealous of your new diet!... So many fun pop tart flavor options too haha
 
booneman77 said:
OH man am I jealous of your new diet!... So many fun pop tart flavor options too haha
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Yeah, I sent my son to get me the brown sugar ones last night... He came back with the small box. LOL I will probably go tonight and pick up a few different flavors. I hope they still have that Reeses Cup flavor, it was off the chain last time I had it!

I can't lie bumping carbs like this makes me a bit nervous. This will be the highest my carbs have been consistently for YEARS! I am really putting a lot of trust in my Coach but he has given me nothing but good reason too. So happy I decided to work with him and will probably stick with him for a good bit to learn from him as well.
 
First, the trick w your bfast if you're not doing it already is to eat all your savory foods first, then eat the poptarts as dessert. Your brain doesn't register sweetness and savory on the same satiety scale and toggling the 2 is the best way to eat when you are already stuffed (Herder taught me this for after a watercut).

Second, since you are precomp and only using the SSB because you have to (and not to make it harder), try putting your arms out wide on the bar like a yoke to balance it easier.

Third, the Reese's flavor poptarts are called Gone Nutty, and they come with only 6 in a box instead of 8 but wrap them in gold foil. Still worth it
 
MrKleen73 said:
Yeah, I sent my son to get me the brown sugar ones last night... He came back with the small box. LOL I will probably go tonight and pick up a few different flavors. I hope they still have that Reeses Cup flavor, it was off the chain last time I had it!

I can't lie bumping carbs like this makes me a bit nervous. This will be the highest my carbs have been consistently for YEARS! I am really putting a lot of trust in my Coach but he has given me nothing but good reason too. So happy I decided to work with him and will probably stick with him for a good bit to learn from him as well.
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Highly recommend:
Maple bacon (maybe the best of all time)
Chocolately caramel
Confetti Cupcake/Sugar cookie (fairly similar)
cinnamon roll (kinda similar to brown sugar)
PB&J

Avoid:
any of the soda flavors (root beer, orange)

Skip/Pass:
cookie dough (nothing special... just boring)
cookies n creme (theres like 2 diff "types but theyre the same... very basic - if you love them tho, cant miss)
 
The Orange Crush I picked up the other day is extremely orange/tart, but definitely no dreamsicle overtones like I had foolishly hoped.
 
Hyde said:
First, the trick w your bfast if you're not doing it already is to eat all your savory foods first, then eat the poptarts as dessert. Your brain doesn't register sweetness and savory on the same satiety scale and toggling the 2 is the best way to eat when you are already stuffed (Herder taught me this for after a watercut).

Second, since you are precomp and only using the SSB because you have to (and not to make it harder), try putting your arms out wide on the bar like a yoke to balance it easier.

Third, the Reese's flavor poptarts are called Gone Nutty, and they come with only 6 in a box instead of 8 but wrap them in gold foil. Still worth it
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I did, I ate my eggs and spinahc first then the pop tarts. It was work to finish them but I would have had a much harder time if I had tried the eggs last. Probably would thought about giving up, pushed through but been miserable doing it. At least with the pop tarts last each forced bite was a forced bite of goodness!

I think that is the plan either having the arms out wider on the camber part of the bar or adjust my stance. I did one like that and down and up felt good but I lost tightness at the top. Will have to keep playing with it. Coach said he wants me to try and set it up with as much feel of a low bar as possible. So I may try bringing the elbows in, move the feet out a tiny bit (noticed I am lining up my feet closer like a high bar squat) and push up on the handles just enough to get the weight distributed a little farther back and more like a Low Bar Squat. With those shorter handles it makes it harder to do that to an excessive degree which is good and part of why I got it over the other SSB's I was looking at. Their handles were all a good 4-6 inches longer and apparently that makes it easy to use the leverage to cheat yourself out of the bottom on the lift.
booneman77 said:
Highly recommend:
Maple bacon (maybe the best of all time)
Chocolately caramel
Confetti Cupcake/Sugar cookie (fairly similar)
cinnamon roll (kinda similar to brown sugar)
PB&J

Avoid:
any of the soda flavors (root beer, orange)

Skip/Pass:
cookie dough (nothing special... just boring)
cookies n creme (theres like 2 diff "types but theyre the same... very basic - if you love them tho, cant miss)
Click to expand...

I will look for the maple bacon for sure. Chocolaty Caramel sounds good too. I am sure that the cinnamon roll is yummy too.
Hyde said:
The Orange Crush I picked up the other day is extremely orange/tart, but definitely no dreamsicle overtones like I had foolishly hoped.
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So the orange crush is more like orange crush soda flavor than dreamsicle huh. Was it still good or not enjoyable?
 
Crush it totally a sweet soda flavor. Very "fake" orange. Not dreamsicle at all tho
 
booneman77 said:
Crush it totally a sweet soda flavor. Very "fake" orange. Not dreamsicle at all tho
Click to expand...

Okay I will avoid it. Not a fan of Crush soda anyway more of a mandarin flavor than orange. When it comes to orange you just have to stick with Sunkist...
 
Pop Tarts ARE BAD FOR YOU!! That is all. Lol
 
kenpoengineer said:
Pop Tarts ARE BAD FOR YOU!! That is all. Lol
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:) I definitely would not call them a "Health Food" that's for sure. However this is one time when the processed carbs are precisely what the Dr ordered. The idea is ease of digestion, and creating a large insulin spike to drive the glycogen into the muscle. Normally the day starts with lower carbs to keep lipolosys going in the AM and metabolic flexibility throughout the day. The goal now is to turn on the anabolism for the day by starting off with carbs which sets the tone for the amount of insulin released in response to the rest of the meals that day. Rather than focusing on burning fat the focus is building muscle the whole day.


jimbuick said:
True that.
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Ha! LOL Nice edit, and so true!
 
Results off adding pop tarts.
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Impressive! I sure wish you were a neighbor!
 
Damn it's amazing how fast you fill out. Still looking tight tho for sure which is even better
 
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