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Old 03-04-2013, 05:32 PM   #41
leefarley
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man that sucks about the gym, hope you can get something sorted.
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Old 03-04-2013, 05:38 PM   #42
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Quote:
Originally Posted by leefarley View Post
man that sucks about the gym, hope you can get something sorted.
I know... I will sort it out in the end. This week is the hardest.
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Current: 107kg Squat, 82.5kg Bench, 130kg lDeadlift
Goal: 120kg Squat, 90kg Bench, 150kg Dead

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Old 03-04-2013, 07:38 PM   #43
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I think your approach is smart...good adaptations and attitude, smart pacing.

Competition is fun...don't rush your program for it though!

suggestions for gym issues...

not really serious squat solution: http://muscleandbrawn.com/forums/gen...born-lift.html

semi-serious bench solution: floor press!
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Old 03-05-2013, 06:55 AM   #44
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Quote:
Originally Posted by jdmalm123 View Post

not really serious squat solution: http://muscleandbrawn.com/forums/gen...born-lift.html
Why? Just... why? Lol!

And even if I wanted to do it, I still don't have space during peak hours. If I were to take a photo of how packed the gym is after 5-6 o clock until 9 when it closes you would think someone is giving away expensive free stuff and the whole freaking town is there! Up to 5 people waiting in line for the bench, squat, even the benches where you do dumbbell presses!

Apparently everyone's coming to my gym. Most of them people that bench and curl on a daily that don't progress at all.

First world poor student problems...
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Old 03-05-2013, 11:13 PM   #45
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I do not miss the large gyms!

Still, get 'er done...no excuses!
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Old 03-06-2013, 06:50 AM   #46
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sounds like you've got some real life stuff happening right now. hope everything resolves and you can get back to regular training. that totally sucks about the gym! i always attempt to kick guys out of the squat/power racks who do things like bent over row, curl, or full deadlift. there's absolutely no reason for them to take up the rack for 20 mins. with those exercises when other people need it to do squats.

isn't there any way you can get in there during non-peak hours? and maybe you can do an abbreviated program just to maintain strength for now.
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Old 04-14-2013, 01:44 AM   #47
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Just checking in to see how the training is.
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Old 04-14-2013, 03:02 AM   #48
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Squats look pretty good to me! Kind of a 2 part lift at the beginning but thats not the worst thing. At least you are sitting back. Instead of thinking of it as pushing your knees out, think of it as opening up your groin. Keep constant pressure opening everything up on the way down and up always pushing out on the sides of your feet. I read this in an old Ed Coan interview.
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Old 08-10-2013, 05:42 AM   #49
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After months of problems with training (shoulder injury, university exams, new physical job, family related problems) I am back. Sorry for this.


I have had a consultation with a powerlifting coach and he's helped me with a program that I have started following 2 weeks ago and I am going to log it here as well.

I have also been dieting for the past 12 weeks.

Without further ado:

Macros and cardio: 2725 calories, 190p, 300c, 85f - no cardio ; refeed once a week at 3265 calories, 190p, 435c, 85f.
Have lost 11lbs by now. At @182lbs at the moment.


Training:

Day 1:
Squat ME 2x1 90-100 1RM + 1 B/O set
Press Variation 40-60 reps
Deadlift ME 2x1 90-100 1RM+ 1 B/O set
Pull/Chin ups 3x1 90-100 1RM+ 1 B/O set
Biceps Variation 40-60 reps

Day 3:
Squat Hyper 65-75% 1RM 40-60 reps
Bench ME 90-100% 1RM 3x1 + 1 B/O set
Vertical Row 40-60 reps
Triceps Variation 40-60 reps
1 Accessory lift (usually a horizontal row)

Day 5:
Squat Variation 80% 1RM 4x2-3
Bench Hyper 65-75% 40-60 reps
Row Variation 65-75% 40-60 reps
Deadlift from boxes or Rack Pull 4x2-3


Strength is increasing really slow due to being on a cut for over 3 months now. Hopefully I won't stall.

I will be putting a video tomorrow of my Day 1. I have noticed that I can't stop rounding my lower back during a deadlift (be it sumo or conventional). Would be great if you guys could offer some advice on how to keep my lower back straight.
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Old 08-10-2013, 09:16 AM   #50
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Well, how do you do?!

Welcome back. Glad to see you've been at work while away.

Good luck with the program!
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