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Old 11-26-2013, 10:57 AM   #11
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For vids, just upload them to youtube, and then you can embed them into your post.
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Meet PR's: (May 2014)
Squat 475 lbs
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Old 11-26-2013, 08:01 PM   #12
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11/26/12
Bench Press
Warm up -
1 mile walk on treadmill at 3.5 mph.
Stretching

BP warm up
135x8, 185x5, 225x5

260 5x5

Tricep cable extension - 75x8,7,6,5,4
---------------------------------------------
So I guess I've been benching like a bodybuilder for the last 25 years, not a power lifter.

This is the 2nd week of trying to change that. I've been arching the back, bringing the legs and butt back, using a wider grip and keeping the elbows in.

So far so good. My shoulders are not as sore after a workout and I'm really feeling it in the chest. I have been able to move the bar fairly well. It's still a little awkward, but once I figure out what works for me, I should be more comfortable with the lifts.
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Old 11-26-2013, 08:43 PM   #13
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Cool Squat 11/25/13











Here is the video from yesterday's leg workout. This is the 3rd set of 5 with 305. I can see I'm not getting low enough. Don't let the colorful floor distract you

Last edited by Booch10; 11-26-2013 at 08:54 PM.
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Old 11-27-2013, 05:56 PM   #14
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11/27
Stretch
Walk 1 Mile on treadmill
Stretch

Deadlift
Warm-up
Bar x 10
135 x 5
185 x 5
225 x 5
245 x 5x5

Barbell Bent Over Row
135 x 5
160 x 5
185 x 5x5

Barbell Curl
Bar x 10
65 x 5
95 x 5
105 x5,5,5,5,3

DL felt good, no pain or popping. Form is getting there.
Early workout tomorrow and then some major bulking!

Last edited by Booch10; 11-28-2013 at 10:23 AM.
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Old 11-28-2013, 10:22 AM   #15
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11/28/13
Squat 80% of Monday's Max

Stretching - experimented with different leg stances to see which one will allow me to get as low as possible. Narrow stance about shoulder width seems to work.

Bar x 10
135 x 5
185 x 5
225 x 5
245 x 5x5

Standing shoulder press
Bar x 10
65 x 5
85 x 5
105 x 5
125 x5,3,1

More stretching.
Was able to sink down much farther with the narrow stance. Not as stable as a wide stance, but keeping the weight on the heels helps. I'll see how it goes on Mon. when I use heavier weight.

Man, I'm hungry!
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Old 11-28-2013, 11:04 AM   #16
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Besides the squat stretches, I would recommend you get some proper squatting shoes. I have Nike Romaleos, but Addidias and Rogue also make some good shoes. They have a raised heel and keep you feet more stable and in place. You also need to learn how to spread the floor with your knees, or flower them, on the descent. This creates a hole for you to sink in to. On the way up, or the concentric, you bring the knees back in.

Hope you have a great Thanksgiving!
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My Favorite Part Of Lifting Is Having The Opportunity
Meet PR's: (May 2014)
Squat 475 lbs
Bench: 275 lbs
Deadlift: 501 lbs
Total: 1251 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 295 lbs
Deadlift: 510 lbs
Total: 1300 Lbs
Age 50
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Old 11-28-2013, 11:22 AM   #17
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Great advice, Squatter. I'll be sure to check out the shoes. I can tell the heels on my sneakers are not going to work.

Thanks again for your advice on my squat. Very much appreciated. I got some work to do.

Happy Thanksgiving to you and your gang.
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Old 11-28-2013, 12:37 PM   #18
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Stay strong. Happy Thanksgiving.
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Old 11-28-2013, 01:00 PM   #19
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Nice lifting, check out some hip mobility stuff on the youtubes. That may help with continuing to improve depth.
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Old 11-28-2013, 05:36 PM   #20
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Thanks J and BTB. I'll do some homework this weekend and try again on Monday. Enjoy your Thanksgiving.
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