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Old 09-27-2011, 05:21 PM   #451
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Default Tues Sept 27th 2011

DE bench day. Some videos are being uploaded...

Bench press:
135 x 3
135 + light bands x 3
155 + light bands x 3 x 7 sets

Machine shoulder press:
half rack x 10 x 4 sets

Lying DB lateral raises:
20 x 12 x 2 sets
25 x 6

Hammer DB curls on incline bench:
37.5 x 10
37.5 x 7
37.5 x 7

Forearm work

Abs work

Done.
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Old 09-27-2011, 05:56 PM   #452
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Old 09-27-2011, 06:37 PM   #453
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Set up look solid, elbows are coming around, everything there looks ok. I would like to see your feet farther back in the set up. It should hurt in the hips a little. I use to set up exact same way. I know its light, but having someone lift out to you will help cut down on getting flatten some.
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Old 09-27-2011, 06:42 PM   #454
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Quote:
Originally Posted by J_Byrd View Post
Set up look solid, elbows are coming around, everything there looks ok. I would like to see your feet farther back in the set up. It should hurt in the hips a little. I use to set up exact same way. I know its light, but having someone lift out to you will help cut down on getting flatten some.
Thanks, that's excellent advice. I'll try to tuck my feet a bit more, it will probably help with the arch. Its weird, I feel like I have a decent arch, but when I watch the video I look totally flat! Having someone hand me the bar while I hold a tight arch might solve that problem.

I'll try to post some improvements in the coming weeks.
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Old 09-27-2011, 06:50 PM   #455
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I also forgot go mention that you could get a few various size pvc pipe to put under lower back. Will help push arch up over time.
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Old 09-27-2011, 06:52 PM   #456
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Looking solid JP. I envy your speed.

What type of elbow sleeves are you using?
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Old 09-27-2011, 07:08 PM   #457
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Quote:
Originally Posted by BendtheBar View Post
Looking solid JP. I envy your speed.

What type of elbow sleeves are you using?
Thanks. Im using Grizzly sleeves. Google tells me there available from Amazon, and lots other places.
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Old 09-27-2011, 10:08 PM   #458
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Quote:
Originally Posted by jp_ottawa View Post
Thanks. Yeah, the facilities are nice. We have two wooden lifting platforms and two new heavy duty power racks. If you ever come to Ottawa, this is the place to be!
Yeah, well I'm working on it.
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Old 09-30-2011, 01:56 PM   #459
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Default Fri Sept 30th 2011

DE squats. This is the first week of a mini-cycle with safety squats on a low box. The weight is light, the bar is moving fast, and my lower back is fried due to the SLDL.

I decided to go raw for this first week, and focus on technique. I haven't done a lot of safety bar squats, and the form is a bit different compared to regular squats. Basically, I find that I'm always fighting a tendency to hunch over.

Safety bar low box squats (raw):
bar x lots
155 x 5
245 x 2 x 4 sets
255 x 2 x 4 sets
260 x 2 x 4 sets

Stiff-leg DLs (3'' deficit platform)
135 x 10
185 x 10
200 x 10

Pull throughs:
heavy bands + half rack x 12 x 2 sets

DB shrugs
100 x 12 x 3 sets

Calf work
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Last edited by jp_ottawa; 10-01-2011 at 01:08 PM.
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Old 09-30-2011, 04:42 PM   #460
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Nice session and some strong work on the safety bar squats. 240 to a low box is strong no matter what bar is being used.
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