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Old 02-09-2013, 07:12 PM   #6461
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Always strong Al!
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Old 02-09-2013, 08:48 PM   #6462
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Ever strong! Looking good Al
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Old 02-10-2013, 08:33 AM   #6463
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Strength, speed and control, excellent!
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Old 02-10-2013, 09:04 AM   #6464
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Thanks guys.

Cube Week 3 - Squats for reps

Stretch and foam roll

Squats with cambered bar
Bar x 10
70kgs x 5
120kgs x 3
Add suit bottoms and belt
150kgs x 3
170kgs x 1
Add knee wraps
170kgs x 10 (goal was 8)

Wide stance GMs
100kgs for 3 sets of 8

Dumbell lunges
22kgs bells for 3 sets of 10 per leg

Squats rep out
Goal was 50reps with 60kgs
Managed 2 sets of 25

Lat high row
80kgs x 15
90kgs x 15
100kgs x 15

Standing cable crunches
30kgs for a total of 80 reps

Another good session. The main squats were strong but need to work on keeping upper back tighter. Was an achievement for me to just have my knees wrapped for that long After that everything was hard. The high rep set was humbling. Conditioning definitely needs to improve.

Overall it was a fun session. Here's the video:

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Old 02-10-2013, 09:10 AM   #6465
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Great work LTL, squats were powerful.
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Old 02-10-2013, 10:12 AM   #6466
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Thanks buddy.
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Old 02-10-2013, 10:46 AM   #6467
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I don't know if this is a problem for you but, with myself benching 3-6x a week my shoulders were majorly internally rotated and it would cause me to lose my upper back in the hole. Getting in there with a lax ball helped majorly, and it's nearly not as bad
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Old 02-10-2013, 10:48 AM   #6468
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Quote:
Originally Posted by Rynpel View Post
I don't know if this is a problem for you but, with myself benching 3-6x a week my shoulders were majorly internally rotated and it would cause me to lose my upper back in the hole. Getting in there with a lax ball helped majorly, and it's nearly not as bad
Thanks for the heads up. I have been feeling quite tight in there recently so I'll give it a go.
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Old 02-10-2013, 11:00 AM   #6469
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Great workout Al! Lots of strong stuff and volume!!! Two days of work for me , keep working hard!!!
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Old 02-10-2013, 11:21 AM   #6470
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Good work Al.

Wanted to point out something I noticed. In the hole I see your upper back rounding on squats. Just watch that tightness. That can carry over to your lower back, leverages, etc.

Wasn't sure if the bar was contributing to that or not.

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