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Old 09-21-2012, 05:40 AM   #131
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20/9/12

Dumbbell Shoulder Press - 34kg x8,8,7,7,6

Dumbbell Lateral Raises - 18kg x8 (4 sets)

Behind the Neck Press - 40kg x8, 45kg x8, 50kg x6, 55kg x5

Lying Rear Delt Flyes - 20kg x8 (4 sets)

Barbell Shrugs - 100kg x10, 120kg x10, 130kg x8, 140kg x8, 150kg x6, 160kg x4
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Old 09-21-2012, 02:52 PM   #132
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Loving the quality, consistent effort. That's how it's done.
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Old 09-22-2012, 05:02 AM   #133
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Loving the quality, consistent effort. That's how it's done.
Thanks for the support Steve
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Old 09-22-2012, 05:05 AM   #134
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21/9/12

Squats - 100kg x8, 110kg x5, 120kg x5, 130kg x3, 140kg x1

Tried 145kg but didnt feel comfortable when I got half way down so left it
I need to squat more often and build my confidence with the bar on my back


DB Rows - 40kg x10 (5 sets)

Cable Rows - 90kg x8 (5 sets)

Finished with some curls
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Old 09-22-2012, 09:21 AM   #135
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Jealous of your shoulder pressing!!!

As for the squat, try some walkouts. I did it for a while and it was great. In fact, I need to get back to them. Start by unracking, walking back and holding the weight for 15-20 seconds or more if you feel ok and the rerack the bar. Try for 2-3 sets as it were. I always set the safety bars high just in case! Maybe start with 150kg and go up to 160-170 and beyond. I tell you, the weight feels like its going to crush you but lo and behold, 130-140 felt good on my back when before it felt rubbish. You'll probably feel a difference within a couple of walkout sessions.

It's best to do it after a squat session too obviously
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Old 09-22-2012, 09:29 AM   #136
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Originally Posted by JordanK91 View Post
21/9/12

Squats - 100kg x8, 110kg x5, 120kg x5, 130kg x3, 140kg x1

Tried 145kg but didnt feel comfortable when I got half way down so left it
I need to squat more often and build my confidence with the bar on my back

Frequent squatting can be good for that. Just don't feel pressure to push to max levels each workout. Those triples and 5's will be plenty for top end strength.

Good luck and smash.
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Old 09-24-2012, 04:35 AM   #137
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Quote:
Originally Posted by Kuytrider View Post
Jealous of your shoulder pressing!!!

As for the squat, try some walkouts. I did it for a while and it was great. In fact, I need to get back to them. Start by unracking, walking back and holding the weight for 15-20 seconds or more if you feel ok and the rerack the bar. Try for 2-3 sets as it were. I always set the safety bars high just in case! Maybe start with 150kg and go up to 160-170 and beyond. I tell you, the weight feels like its going to crush you but lo and behold, 130-140 felt good on my back when before it felt rubbish. You'll probably feel a difference within a couple of walkout sessions.

It's best to do it after a squat session too obviously
Brilliant thanks Kuyt.. I'll give that a try next time I squat.. I feel like my body can squat more but my head isnt allowing me to?
I think I need a strong doseage of MAN UP AND SQUAT

Quote:
Originally Posted by BendtheBar View Post
Frequent squatting can be good for that. Just don't feel pressure to push to max levels each workout. Those triples and 5's will be plenty for top end strength.

Good luck and smash.
Thanks Steve I'll hit some more volume again
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Old 09-24-2012, 04:37 AM   #138
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23/9/12

Bench Press - 80kg x8, 85kg x8, 90kg x5, 95kg x3, 100kg x1 (3 singles)

Military Press - 40kg x8, 50kg x8, 55kg x6, 60kg x6, 65kg x4

CGBP - 60kg x5, 70kg x5, 80kg x5
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Old 09-24-2012, 06:55 AM   #139
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Strong presses!
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Old 09-24-2012, 09:39 AM   #140
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Quality pressing work. Stay hard after it.
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