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Old 08-18-2013, 10:57 AM   #1511
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You made it look so easy Kd, both on squatting and cgbp, clean and sοlid form.
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Old 08-19-2013, 07:59 AM   #1512
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Quote:
Originally Posted by KD5NFW View Post
Real Results 4-day Upper/Lower
W15 D4 Friday

Squats
Bar x 10
135 x 5
185 x 8 x 5 +10lbs
Felt good. No pain. Hopefully depth is at least parallel and form isn't shameful?

Set 2
www.youtube.com/watch?v=7KzVk1pd8Dg

RDL
240 x 8 x 4 +5lbs superset with shrugs

Shrugs
240 x 10 x 4

Ab wheel (on knees)
BW x 12 x 3

Calf raises single leg
BW+20 x 13 x 3 +3 reps

Leg extensions
170 x 12 x 3 +3 reps

SSSM (super set sex machines)
Adductor
90 x 10 x 3

Abductor
90 x 10 x 3
SOLID squats!! And strong RDLs too. How's the sex machines treating you...notice any transfer into your main lifts?
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Old 08-19-2013, 10:31 AM   #1513
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You made it look so easy Kd, both on squatting and cgbp, clean and sοlid form.
Thanks nacho! Pressing seems to come pretty natural for me, but squats take a lot of work and concentration!

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SOLID squats!! And strong RDLs too. How's the sex machines treating you...notice any transfer into your main lifts?
Thanks Kat! Not sure if I am getting any benefit from the sex machines or not. I will say that a month or so after starting to incorporate them into my routine, the "g" is pretty close to 100%. It definitely showed me how weak my adductors and abductors are though !!
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Old 08-19-2013, 07:31 PM   #1514
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Real Results 4-day Upper/Lower
W16 D1 Monday

Flat BB bench
230 x 3 paused
255 x 2 paused
275 x 1 x paused vid
Now if I can just remember to wait for the rack command lol
280 x 4 x 5 +5lbs

Add Bench Daddy (all reps paused)
315 x 3
345 x 3
385 x 1 not paused but no bro bounce out of the hole either vid



Pullups (slightly wider than shoulder width grip)
BW x 8 x 4 +4 reps
BW x 7 x 1

Superset with OHP

Standing OHP
165 x 3+2PP x 1
Too heavy after all the bench work so dropped weight.
145 x 5 x 3

BB curls
45 x 25, 12

Dips
BW+55lbs x 10, 9, 7

edit: no idea why it keeps adding the http even when I remove it when I copy/paste

Last edited by KD5NFW; 08-20-2013 at 09:09 AM.
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Old 08-19-2013, 07:34 PM   #1515
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Great work Rich! Fixed the vids for you! Lots more +s! Keep it up big guy!!!
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Old 08-19-2013, 08:04 PM   #1516
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Great work Rich! Fixed the vids for you! Lots more +s! Keep it up big guy!!!
Thanks Jay! All I see is links still I never had this issue before with YT vids. Not sure why all the sudden I am having difficulties argghh!
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Old 08-20-2013, 02:47 AM   #1517
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Make sure you tell them it's your first meet and they should cut yoou a break if you fluff a command. I fluffed the rack command at my first meet and they let it go. Besides, how can they expect a senile old fart like yourself to remember anything?

Bench daddy best invention sinner the wheel?
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Old 08-20-2013, 08:18 AM   #1518
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That's some strong Bench Pressing.
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Old 08-20-2013, 08:48 AM   #1519
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First bench at my first meet....kept telling myself "wait for the rack command"
Pressed it and racked it...RED light

Next attempt...ALMOST did the same thing but W/O partnet yells "WAIT!!!!" I caught it just before it hit the upright

Now I practice commands on all my beching 2-3 weeks before the meet with W/O partner giving the commands.....
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Old 08-20-2013, 09:04 AM   #1520
KD5NFW
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Originally Posted by Squatter View Post
Make sure you tell them it's your first meet and they should cut yoou a break if you fluff a command. I fluffed the rack command at my first meet and they let it go. Besides, how can they expect a senile old fart like yourself to remember anything?

Bench daddy best invention sinner the wheel?
Exactly! I'll be doing good to remember to wear my singlet

It does seem I am getting a little carryover from my bench daddy work.

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That's some strong Bench Pressing.
Thanks OR!

Quote:
Originally Posted by moeheep View Post
First bench at my first meet....kept telling myself "wait for the rack command"
Pressed it and racked it...RED light

Next attempt...ALMOST did the same thing but W/O partnet yells "WAIT!!!!" I caught it just before it hit the upright

Now I practice commands on all my beching 2-3 weeks before the meet with W/O partner giving the commands.....
Haha Marvin I can definitely see myself doing that too! Hoping to have someone there that can help me out with commands and depth and such!
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