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Old 09-04-2011, 09:38 AM   #31
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I understand now. I have always benched with benches that are a little too high so when I try to go flat footed I feel awkward.

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Thing is, I do feel my bench reps are 'better' now than last year with the same weight if that makes sense.
Absolutely. In 2007 I was still using a bodybuilder style bench. I keep working on form and I feel the same way you do. My bench strength is weakening with age but I feel my reps are better.
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Old 09-05-2011, 12:29 PM   #32
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Week 2: Conditioning 1
26 minutes of a jog, probably in the 4km mark because I jog SLOW! Was good only for that damned cramp that hit me at the end. Didn't feel tired or anything but I had ran my predetermined route and was happy with it.
2 sets of 30 push ups, 1 before and 1 after the jog.
Roll on tomorrow for some lifting!
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Old 09-06-2011, 12:51 PM   #33
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Week 2 Day 1:

Afternoon workout which meant I had more energy than on Sunday. Felt pretty good going in and the result was a damn solid workout. Ab work still making me more tired than the compound lifts lol!
In KG

Squat: 60x 5 80 x 5, 102.5 x 5 x 3: Not as easy as last week but I am loving the new wider stance. I can really get down lower and use hip power to drive myself up. I think I am going lower than before actually and I am very happy with my technique. Good sets.

Bench: 50 x 5, 65 x 5, 77.5 x 5 x 3: Bench as always, felt a bit heavy though I am happier with the flat foot stance. I still make an arch and my body is fairly tight as I lift. 10kg below my best 5 rep performance but felt heavier. Still, I was happy because they were good reps.

Barbell Row: 40 x 5, 50 x 5, 57.5 x 3: Underhand grip was nice. Smooth and easy.

Pull ups: B/W x 5*, 4: I am claiming a PR here. Just got chin above bar level I think for number 5. Surprised me actually. Need to learn how to kip properly!

Weighted Push Ups: B/W + 10kg: 2 x 15: I put the 10kg plate on my lower back because it is steadier there. Should I try and keep it mid or upper back. Liked the way these felt.

Abs
Decline sit ups: 25*, 25(rest pause 14, 7, 4) *PR for decline sit ups but my quads get more of a battering even though my legs stay still, hooked underneath a bar.
Rope Pulldowns: Pin 16: 2 x 25
Woodchops: 12.5kg Dumbbell: 3 x 10
Dumbbell side bend: 22.5kg: 1 x 20: These are good for my grip too!

Good start to the week, roll on Thursday!
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Old 09-06-2011, 06:04 PM   #34
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Squat: 60x 5 80 x 5, 102.5 x 5 x 3: Not as easy as last week but I am loving the new wider stance. I can really get down lower and use hip power to drive myself up. I think I am going lower than before actually and I am very happy with my technique. Good sets.


Strong work. How wide was your stance before the change?
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Old 09-07-2011, 02:41 AM   #35
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Originally Posted by BendtheBar View Post


Strong work. How wide was your stance before the change?

Thanks
I would say my stance was shoulder width and my hands on the bar were about the same. Now, the stance is WIDE and my hands are grabbing the bar wider. Makes for a steadier, smoother, deeper and above all, better squat.

Did 2 sets of 32 push ups, 1 set before and the other after a 31 minute jog which surprised me a little. 1 minute off a PR for time, no idea on the distance.

Last edited by Kuytrider; 09-07-2011 at 02:43 AM.
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Old 09-07-2011, 08:47 AM   #36
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Nice work Kuyt, strong squats and A+ on pullups too.
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Old 09-08-2011, 08:26 AM   #37
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Quote:
Originally Posted by T-Bone View Post
Nice work Kuyt, strong squats and A+ on pullups too.
Thanks mate

Week 2 Day 2:
Weights in KG

Squats: Light day
20x5
60x5
80x5x3

Deadlift:
70x5
85x5
102.5 x 5: Nice and easy

Overhead Press:
30x5
40x5
50x5x3: Felt difficult and could be 1 or 2 weeks away from failure here. But we will see. Not surprising as I normally do Push Press so my OHP is not so good.

Chin ups:
B/W: 9*PR, 7: The chins were ugly and I was all over the place but I got them

Dips:
B/W + 10KG: 8, 12*PR: Can see myself making 2 x 8 x 15kg next.

Ab work:
Decline sit up + 5KG: 2 x 15*PR
Rope pulldowns: Pin 17: 20, 15
Knee Raises: 15, 2 x 10
Side Bends: 25KG plate: 2 x 15
Woodchops: 15KG: 2 x 10

Arm curls: Decided to do these as assistance. Used, large barbell for first time, felt good:
30 x 8
35x 8
40 x 7
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Old 09-08-2011, 03:46 PM   #38
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Dips and chins for the win.
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Old 09-08-2011, 04:26 PM   #39
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Quote:
Originally Posted by BendtheBar View Post
Dips and chins for the win.
UGLY chins Uglier than the chins on Jabba The Hutt!
I figure that improvements in chins and dips can only help the bench and DL. Certainly won't hurt them
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Old 09-08-2011, 04:36 PM   #40
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Strong work.
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