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Old 08-23-2013, 08:54 PM   #21
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Today was ridiculously hard for some reason. I went in with the intention to pull only conventional but I still think my conventional form is crap and needs work. Here's the log:

DEADLIFT
Warm Ups
135x2x5
225x1x5

Work Sets
255x5, conventional double overhand
295x5, conventional over/under
320x5+8(12), sumo over/under chalk. Switched to sumo because I wasn't confident with my conventional form, I'm going to post a video on the bottom of my 295 set. Any suggestions would be appreciate. On another note I beat my previous rep record at 320 which was 9 pulled conventional.

BBB Sets
225x10, conventional
185x4x10, pulled the first three conventional and the last sumo

AB CABLE CRUNCHES
70x2x10
80x2x10
70x1x10, even this felt crazy hard.

Was exhausted after these so I only do a couple sets of bodyweight dips.
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Old 08-23-2013, 08:54 PM   #22
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Here's the video of my 295 set, I can't get my hips to stay down once I initiate the pull. I try and use cues to correct this but I just can't do it. I'm not sure if it's really an issue because I'm still able to pull fast with good form, except that last rep which is really ugly.

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Old 08-24-2013, 12:02 AM   #23
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Form looks good, just try get a little closer to bar and pull towards you more. Try not to spend so long setting up on the bottom. Set your feet, take a breath, grip and rip. Also, don't hyperextend at lock out - that move is so 2002.
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Old 08-24-2013, 05:58 AM   #24
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Thanks man. Been trying to just setup and go but I get caught up checking cues over in my head, especially with conventional. Sumo still feels way more natural to me. I don't usually do the hyper extension at the top but I was trying to cue myself to pull more back towards the wall to try and keep my hips down.
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Old 08-24-2013, 10:13 AM   #25
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Good work TF. I think you are starting with your hips too low, and when you start to pull they rise because your body is looking for better leverage.
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Old 08-26-2013, 07:37 PM   #26
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Quote:
Originally Posted by BendtheBar View Post
Good work TF. I think you are starting with your hips too low, and when you start to pull they rise because your body is looking for better leverage.
That could be. I made a habit a while back of trying to drop my hips a little lower than I'm used to with the purpose of improving my leg drive and utilizing my glutes and hamstrings more. Lately I feel like I've just been cramming myself into a tight position, maybe more than necessary, and that could be the cause. I'll work on it this friday.

Here's my log from today, Cycle 3-Week 2:

BENCH
Warm Ups
45x3x10
95x5
105x5

Work Sets
145x3
165x3
185x3+6(9), same as last time I did 185. The only positive is that I think I'm finally working out some issues I had with my form, everything felt really good today, my shoulders never popped out of position once. Despite hitting the same reps 185 felt easier/stronger than I expected. I've narrowed my grip up again, I'm now lining my pinky up with the rings in the knurling. When I first started I was lining my index finger up with the rings, the narrower grip allows me to FEEL more tricep and lat recruitment.

BARBELL ROWS
135x2x10 (strict form)
155x2x10 (used a little momentum)
135x1x10 (strict), I used to do pendalays before I started 5/3/1 but cut them out due to the amount of volume. I decided to start doing regular BB rows on mondays under the suggestion of a member on here. My upper back is weak and I think it's effecting my deadlift so I'm going to work on it a little more.

V-HANDLE LAT PULLDOWNS
110x10
120x10
130x10
120x10
100x10

EZ CURLS
55x10
45x10
35x3x10
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Old 08-27-2013, 07:16 PM   #27
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LOW BAR SQUATS
Warm Ups
45x3x10
135x5
185x3

Work Sets
245x3
280x3
315x3+4 (7), w/out belt
315x4, w/belt, felt really good after the first set and wanted to get some reps in with the belt. These 4 were ridiculously easy. This is one of the first squat sessions in a while that felt really really really solid.

BBB Sets
185x10, pause reps
195x10
205x10
215x10
225x10

AB CABLE CRUNCHES
75x4x10, :30 second planks with a 25 plate on my back between sets
75x1x15, :60 second plank with a 25 plate as the finisher. BRUTAL

TRI PULLDOWNS
35x3x10
45x2x10


Today felt really good.
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Old 08-28-2013, 06:52 PM   #28
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First off, welcome to MnB!!

I've found that logging my workouts and joining this forum have really helped me step up my game. Keep up the great work!!
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Old 08-29-2013, 04:58 PM   #29
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I saw this AB circuit on the interwebz. I think it was on the bridge 9 T&A thread:

Incline sit up w/ weight: 20 reps
Hanging Leg Raises: 20 reps
Roll outs: 20 reps
Side bends w/ 100lbs DB: 20 reps

Do that 2-3x in circuit fashion, 3-4x a week and get brutal AbZzz
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Old 08-29-2013, 08:29 PM   #30
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Quote:
Originally Posted by DoomXIII View Post
I saw this AB circuit on the interwebz. I think it was on the bridge 9 T&A thread:

Incline sit up w/ weight: 20 reps
Hanging Leg Raises: 20 reps
Roll outs: 20 reps
Side bends w/ 100lbs DB: 20 reps

Do that 2-3x in circuit fashion, 3-4x a week and get brutal AbZzz

Hahah, dude. I will gladly try an ab routine from the B9 board.

OHP
Warm Ups
45x2x5
75x5

Work Sets
105x3
120x3
135x3+4 (7), beat my previous record of six and these felt really good!

BBB sets

75x10
85x3x10
95x10

BARBELL ROWS
135x4x10, strict form
185x10, cheat set

DB CURLS
15x10
20x10
25x10
20x10
15x15

Foam rolled my legs and did other mobility work in prep for deads tomorrow.
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