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Old 12-17-2013, 03:33 PM   #11
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Good work. I would definitely try to keep your upper back and arms tighter. That will help work to prevent any forward lean when you get fatigued.
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Old 12-18-2013, 10:08 AM   #12
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Thanks guys. I always welcome feedback.

I've always had that problem when I start getting fatigued. Feel like it has a little to do with my leverages. Definitely have a more deadlift friendly build. I concentrate really hard on keeping the back tight, but will try to focus more on the elbows. I also think having stronger quads would help me stay more upright.
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Old 12-19-2013, 05:57 PM   #13
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12/19 - Thursday - Bench C1W1

Bench strength is a little down, but so are all my other lifts. I'll get them back up! First time benching heavy since August.

Also, had a playoff hockey game last night which we got shut out 0-4. Was pretty rough and just didn't have any bounces go our way.

CG Bench
130 x 3 (forget the last 2 reps...thought it was the last warm up set.)
150 x 5
170 x 9 (Couldve grinded 1 more, but form was degrading)

Joker Sets

180 x 5
200 x 1

Down Sets
130 x 8 x 3

1A DB Row
50 x 10
60 x 10
75 x 10

Press
95 x 8 x 2
85 x 8

Pinwheel Curls / Side Raises
25 x 20,15,15 / 12.5 x 15 x 3

Pallof Press
25 x 10 x 3
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Old 12-19-2013, 09:10 PM   #14
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Nice work Nathan! 170x8 CG is good stuff!
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Old 12-20-2013, 09:52 AM   #15
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Originally Posted by KD5NFW View Post
Nice work Nathan! 170x8 CG is good stuff!
Thanks! I feel stronger with a close grip so thats how I do all my benching actually. That and I lose all my tightness trying to unrack with a wider grip since the j-hooks are too high and not adjustable where I go.
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Old 12-20-2013, 09:58 AM   #16
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Nice strong work!
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Old 12-20-2013, 10:02 AM   #17
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Nice strong work!
Thanks J Byrd! Maybe my next total will be as much as your squat! lol Thats something to be proud of.
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Old 12-20-2013, 11:21 AM   #18
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Quote:
Originally Posted by Nathan View Post
12/19 - Thursday - Bench C1W1

Bench strength is a little down, but so are all my other lifts. I'll get them back up! First time benching heavy since August.

Also, had a playoff hockey game last night which we got shut out 0-4. Was pretty rough and just didn't have any bounces go our way.

CG Bench
130 x 3 (forget the last 2 reps...thought it was the last warm up set.)
150 x 5
170 x 9 (Couldve grinded 1 more, but form was degrading)

Joker Sets

180 x 5
200 x 1

Down Sets
130 x 8 x 3

1A DB Row
50 x 10
60 x 10
75 x 10

Press
95 x 8 x 2
85 x 8

Pinwheel Curls / Side Raises
25 x 20,15,15 / 12.5 x 15 x 3

Pallof Press
25 x 10 x 3
Strong benching especially after a hockey game. Sorry to hear about the loss.

I see you also do the Pallof Press. How do you like it?
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Old 12-20-2013, 11:52 AM   #19
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Quote:
Originally Posted by dzarello View Post
Strong benching especially after a hockey game. Sorry to hear about the loss.

I see you also do the Pallof Press. How do you like it?
Thanks man! Yea, I do the pallof press every Thursday. I think its good to do since it forces me to brace my abs for every rep. They get sore everytime too. For abs its the pallof/ab wheel and thats pretty much it. I'd say the jump roping and burpees work them decently. And of course the main lifts themselves!
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Old 12-23-2013, 06:13 PM   #20
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12/23 - Monday - Deadlift C1W1

Felt really good today. Haven't done heavy-ish deadlifts in a while so didn't think I'd be as strong as I was.

Deadlift
235 x 5
270 x 5
305 x 12

Joker Set
325 x 5

Down Sets - 1.5" Deficit Paused several inches off the ground.
235 x 3 x 4 sets

Front Squat
115 x 5
135 x 5
152.5 x 9
115 x 7

Farmer Walks

Conditioning Circuit x 3
ab wheel x 15
jump rope x 100
burpees x 10
push ups x 10
prisoner squats x 10
db swing x 45 x 15
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