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Old 08-06-2012, 03:36 PM   #5361
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Originally Posted by LtL View Post
Meadows rows for Steve:



LtL
Thanks. I have used those before, but am old school and call them one armed T-bars.
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Old 08-06-2012, 03:40 PM   #5362
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Great volume Al. Getting swole n strong:-)
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Old 08-06-2012, 04:20 PM   #5363
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Jim - Competition grip is the widest grip I can manage and what I would use at a meet. For me that is middle finger on the ring.

MAX EFFORT SQUAT/DL

Arched back GMs
Bar for 2 sets
40kgs x 5
50kgs x 5
60kgs x 3
70kgs x 3
80kgs x 1
90kgs x 1
100kgs x 2
110kgs x 1
120kgs x 1
130kgs x 1

Paused squats
100kgs x 3
120kgs x 3
140kgs x 1
160kgs x 1
180kgs x 1 PB

Janda sit-ups
37
50 rest paused gaps of three breaths

Great session tonight. Sank the GMs until my upper back started to round and then came up. Worked up slowly to 130 to get more work in but form broke down at that point so called it there. Wasn't happy that I hadn't gone heavy though so decided to work up to a max on paused squats. It was meant to be a three count at the bottom but Pete left me down there for around five on all but the 180. I wasn't going to make that big a jump for the last set but as per usual he pushed me more than I was comfortable with and I couldn't say no Thanks Pete!

Forgot my bands so couldn't do GHRs. Finished with a Janda sit-up competition with P instead. 50reps and an ab cramp was my reward. Winner.

Video to follow soon for GM critique.

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Old 08-06-2012, 09:21 PM   #5364
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solid work out mate...keep it up
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Old 08-06-2012, 09:35 PM   #5365
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I have to ask, what is the benefit of pausing a squat?

Incredible GM's Big Al, even tho they were not "heavy enough"
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Old 08-07-2012, 03:32 AM   #5366
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Thanks Rob.

Jim pausing a squat is like pausing the bench, it overloads the bottom end of the movement.


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Last edited by BendtheBar; 08-07-2012 at 09:55 AM.
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Old 08-07-2012, 06:40 AM   #5367
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Originally Posted by LtL View Post
MAX EFFORT SQUAT/DL

Arched back GMs
130kgs x 1

Paused squats
180kgs x 1 PB
For me that wt. is actually heavy for GM .... solid paused squats LtL ... great lifting as usual ...
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Old 08-07-2012, 06:56 AM   #5368
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Good work last night mate, enjoyed torturing you on the paused squats.
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Old 08-07-2012, 06:58 AM   #5369
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Far better there Al!

You nailed the form there mate, very, very, very well done
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Old 08-07-2012, 07:02 AM   #5370
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For me that wt. is actually heavy for GM .... solid paused squats LtL ... great lifting as usual ...
It's also a heavy GM for me, just not a heavy weight in general if you know what I mean.

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Good work last night mate, enjoyed torturing you on the paused squats.
Thanks for making me do 180 as well.

Quote:
Originally Posted by Fazc View Post
Far better there Al!

You nailed the form there mate, very, very, very well done
Thanks buddy. I'm pleased with how they looked and my back and hams are sore today so all round good work.

Interesting thing I noticed on paused squats is that with my new wider stance I actually couldn't achieve full depth as my hips were locking up badly. Brought my stance in slightly for the 160 and 180 sets and was below parallel with no problems. I need more hip mobility work especially now that I am sitting at a desk all day again. Did some stretches this morning and feel looser already.

LtL
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