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Old 06-10-2013, 03:48 PM   #171
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Squat: 60,67,75x3
Bench: 50,57,65x3
Fat grip Chins: 50 reps
Hammer curls: 10kg 12,10,10

Finished with some pullaparts and a whole bunch of grip stuff. Had 30chins done before even starting the workout. Mostly triples with a couple of sets of 5. Last rep of squats was pretty shit, knees in, slow concentric and just felt shit aswell. Maybe i can blame it on the heavy front squats on saturday.
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Old 06-10-2013, 04:33 PM   #172
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Nice work Soc, 50 chins is hard going no matter how many it is at a time !
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Old 06-11-2013, 08:44 AM   #173
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You kids and your crazy high rep chin-ups
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Old 06-12-2013, 05:16 AM   #174
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2 days later, my forearms are still sore from the fat grip chins. And somehow, i still have minor soreness in my lower abs area from the front squats. Not ideal for deadlift day.
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Old 06-12-2013, 05:19 AM   #175
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2 days later, my forearms are still sore from the fat grip chins. And somehow, i still have minor soreness in my lower abs area from the front squats. Not ideal for deadlift day.
deadlifting today also, lets tear it up!


keep the hard work going in here
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Old 06-12-2013, 01:55 PM   #176
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Deadlift: 85, 97, 110x3, 70kgx10, sumo DL 60x3, 70x3
Press: 37.5x3, 42.5x3, 47.5x5 (PB)
Assisted chins: 40 reps
Shrugs: 90kg x5,3x10
Hammer curl: 10kg 3x12 (PB?)
DB Press: 10kg 4x10

Feeling very weak this week on squats and deadlifts, barely getting the required reps and not with great form, despite having bettered those weights in previous weeks. Used straps on the DL topset and i dont like how they affect my form because i lose position at the start when i have to fix them.
Press PB..i think, by a single rep. Hard to explain why i can get 50x3, but 47x4 was my best before today.

The rest of the workout was just rep work. Triples on the chins (30 reps without the fat gripz), shrugs werent too heavy but i could still only get 5 without straps. I held the final set for 60seconds and then did another timed hold without the straps and just about held on for 30seconds on the first set, 12 on the second lol.

Completely forgot about the sumo pulls on DL. Watched Clint Dardens videos on them, he always stresses getting the shoulders behind the bar. I tried that last week with 60kg, i barely got the bar moving. With shoulders in front of the bar the bar flys up. If Rippetoe taught me anything its that the bar needs to be under the scapula, its kind impossible to do that with the shoulders behind the bar.
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Last edited by Soc; 06-12-2013 at 03:58 PM. Reason: add DL work
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Old 06-14-2013, 09:24 AM   #177
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Think about pulling the bar back towards the body as you lift. That might help. If you start with the shoulders behind the bar from the start you are generally seated too low.
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Old 06-14-2013, 02:19 PM   #178
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Think about pulling the bar back towards the body as you lift. That might help. If you start with the shoulders behind the bar from the start you are generally seated too low.
I was just testing the waters after watching lots of videos from supertraining, Clint and Dave Tate. The 2 latter always stress being behind the bar with the hips over the bar. Maybe they are just cues, but to me that seems physically impossible, or maybe its just with my measurements.
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Old 06-14-2013, 02:28 PM   #179
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Assisted Chins: 10x3
DB bench: 10kgx10, 12.5kgx10, 15kg 6x10
DB Row: 15x10, 20x10, 25kg 4x10,1x20
DB press: 10kg 5x8
Hammer curl: 10kg 7,8,10

10kg bar: bb row 2x50, press 30,20. Curl: 2x25

Everything above, aside from the DB row, was with the fat gripz. Took a break from legs, feels like all the cycling eats into my leg recovery.
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Old 06-14-2013, 03:28 PM   #180
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feels like all the cycling eats into my leg recovery.
Without a doubt.
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