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Old 01-17-2013, 10:55 PM   #331
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Default It's a deload bro

Cycle 8 Week 4 Day 3
35 minutes

Bench
150 x 5
175 x 5
205 x 5 paused
175 x 5
150 x 5

Incline bench ~30 degrees
115 x 10 x 3

Broseph high cable crossovers
40 x 10
50 x 10
60 x 10

Straight bar culz in the mirro bro
110 x 5
100 x 6
90 x 7
80 x 8

Cardio
20 minutes LISS treadmill
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Old 01-17-2013, 11:02 PM   #332
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Broseph high cable crossovers

Straight bar culz in the mirro bro
lulz
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Old 01-18-2013, 09:49 AM   #333
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Your the best big brother in the whole wide world!

Nice job sneakaing in some paused bench.
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Old 01-18-2013, 10:57 AM   #334
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lulz


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Originally Posted by Squatter View Post
Your the best big brother in the whole wide world!

Nice job sneakaing in some paused bench.
Thanks Big Jim!! I so need to get my bench arch/tightness better. Guess I'll watch the So You Think You Can Bench series again this weekend.
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Old 01-18-2013, 11:01 AM   #335
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Here's a pm Mike96 sent me. I need lots of work on bench form too, well bench and every other lift . Maybe it'll help....

I have been training people online for about two years and I do youtube videos coaching them. You need to work on your setup on the bench. Here is a vid to one of my guys explaining to him how to setup. He doesnt bench on his toes (I do) so I cover using flat feet in the first one. The second vid is how to do it up on your toes. Hopefully, it helps.


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Old 01-18-2013, 11:11 AM   #336
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Thanks Jay I will check those out at home. Any vid more than 30 seconds takes an eternity to load here at work
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Old 01-18-2013, 05:37 PM   #337
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High bros what?

Keep smashing!
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Old 01-18-2013, 08:06 PM   #338
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Default stick werk

Cycle 8 Week 4 Day 4
40 minutes

Power clean
135 x 5 x 3

Squat
165 x 5
195 x 5 vid wide stance for me
225 x 5 vid narrower stance
195 x 5
165 x 5

45 leg press
3pps x 15 x 3

Laying leg curlz
100 x 10 x 3

Cardio
20 minutes LISS elliptical

I felt like the narrower stance with 225 was much better depth. Still can't sink it into my head to keep my upper back tight but at least I didn't lean too far forward I don't think. Critiques please
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Old 01-18-2013, 08:21 PM   #339
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great squat depth and upper body control...

seeing the littlest bit of pelvic tilt/butt wink... keep working that hip mobility...

nice work!
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Old 01-18-2013, 09:49 PM   #340
KD5NFW
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Originally Posted by jdmalm123 View Post
great squat depth and upper body control...

seeing the littlest bit of pelvic tilt/butt wink... keep working that hip mobility...

nice work!
Thanks JD! Constant work in (hopefully) progess with squats for me
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