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Old 02-12-2014, 01:28 PM   #1111
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Every inch of depth counts

Good luck on the house JD!!
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Meet PR's
Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 02-13-2014, 09:22 PM   #1112
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Quote:
Originally Posted by BobbyMac View Post
I started working on getting really low with my squat a few months ago and really liked it. My hip flexors were shot at first but they got used to it.

Good luck on the house, man. I work out by myself anyway so having a home gym is like an even bigger dream of mine than actually owning a home!
cool. i felt it much more than I expected. will hit it again tomorrow and monday.

not gonna lie, i will have my own office and gym in the basement....i will live down there!

Quote:
Originally Posted by KD5NFW View Post
Every inch of depth counts

Good luck on the house JD!!
i'm happy since before dropping even one notch lower was no good for my back...it's possible that 40 hours a week on my feet has been some kind of therapy for me since this time it seems to be going well.
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Last edited by jdmalm123; 02-14-2014 at 05:58 PM.
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Old 02-14-2014, 08:50 AM   #1113
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Quote:
Originally Posted by jdmalm123 View Post

not gonna lie, i will have my own office and gym in the basement....i will live down there!
Just add a bar and a flat screen and you'll be good to go.
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Old 02-17-2014, 07:52 PM   #1114
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Default Holy crap...a workout!

Deep Squat: BWx10
Push up: BWx15
Pull up: BWx5

Pendlay Row
135x5
135x5
135x5
135x5
45x25

>SS with<<

Push up
10
10
10
10
10

DB Row
40x5/side
40x5/side
40x5/side
40x5/side
40x5/side

>SS with<<

Offset Push up
4#MBx5/5
4#MBx5/5
4#MBx5/5
4#MBx5/5
4#MBx5/5

DB Curl
20x10
20x10
20x10
20x10
20x10

>SS with<<

DB Skull
20x10
20x10
20x10
20x10
20x10

COMMENTS
BW deep squats are held at bottom. Feeling stable. Will use as warm up and start adding weight this week.

Minimizing my horizontal pressing for a while. Push ups only. Will go heavy on OH pressing though.

This week will be a feeler to see what's good. I will add weight or reps next week.
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Old 02-17-2014, 09:40 PM   #1115
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Good push pull JD! Work those squats up slow and steady!
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Meet PR's
Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 02-18-2014, 10:48 PM   #1116
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Deep Squat: BWx10
Push up: BWx10
Pull up: BWx5

#9 Squat
135x5
135x5
135x5
135x5
BWx10

>SS with<<

RDL
135x5
135x5
135x5
135x5
BWx10

Leg Ext
50x5
50x5
50x5
50x5
50x5

>SS with<<

Eccentric Calf Raise
BWx5/side
BWx5/side
BWx5/side
BWx5/side
BWx5/side

Sit Up
+25x10
+25x10
+25x10
+25x10
BWx10

COMMENTS
Anterior delts are mildly sore from yesterday's push ups. Very light doms in mid back.

Dropped another notch in the squat rack. That puts my squat about 3" lower than it's been for a long time. Weights are light, but I want a better squat for now...heavier squat later. One or two more notches to go until I'm ATG...we'll see if that works out...

Eccentric calf is two legs up, one leg down and focus on bottom stretch. Right calf is still tight, but improving.
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Old 02-19-2014, 07:47 AM   #1117
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Getting into a training rhythm again, Good sessions.
Strong core work! Reminds me of something missing.

FYI; ATG squatting is how I popped my ACL, just be careful JD.
Heard a light pop when stretching before training no other signs till just buried the last set of front squats.
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Old 02-19-2014, 08:02 AM   #1118
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According to Rippetoe a proper squat to depth should not affect knees at all. Front squats are different though.
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Old 02-19-2014, 10:11 PM   #1119
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Originally Posted by OneMorePlate View Post
Getting into a training rhythm again, Good sessions.
Strong core work! Reminds me of something missing.

FYI; ATG squatting is how I popped my ACL, just be careful JD.
Heard a light pop when stretching before training no other signs till just buried the last set of front squats.
Yeah, good week so far. Today (wed) is day off. then thu/fri for push/pull and DL/gut.

Thanks. I've been BW squatting deeper than with weights to get prepped and I'm lowering the depth one notch per week until I'm ATG with weight. Worst case I get a better squat, even if 100% ATG is no good for me.

Quote:
Originally Posted by fenrisulfr View Post
According to Rippetoe a proper squat to depth should not affect knees at all. Front squats are different though.
I'm a fan. Legs/knees feel fine/loose after deeper squats yesterday and calf actually feels looser. I think adductor work from deeper squats is helping the line down into the calves.
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Old 02-20-2014, 09:56 PM   #1120
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Deep Squat: BARx10
Pull up: BWx5
MP: BARx10

MP
95x5
95x5
95x5
95x5
95x5

>SS with<<

Chin up
BWx5
BWx5
BWx5
BWx5
BWx5

DB Shrug
40x5
40x5
40x5
40x5
40x5

>SS with<<

Dips
BWx5
BWx5
BWx5
BWx5
BWx5

Delt raises
8x10 side/rear
8x10 front
8x10 side/rear
8x10 front
8x10 side/rear

COMMENTS
Low back sore today...think it was from Tuesday's squats, but yesterday was a day off and today is upper push/pull, so I should be GTG tomorrow for DLs.

MP was cleaned from the floor once per set.

Chins felt good, but used gloves since bar was near freezing...do not like gloves.

Shrugs seem minimal but they are too much for me in quantity, so focus was quality reps.

Dips were ok, gotta re-groove them, left lateral arm felt tight. Probably ticep or delt attachment on humerus.

Need the direct work on anterior delts...I think they are just weak.
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