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Type: Posts; User: Xuaxace

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  • Replies
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    I do upper lower 4x then rest, so it is a 9 day...

    I do upper lower 4x then rest, so it is a 9 day split, lel.
  • there are a thousand things you can eat to fit...

    there are a thousand things you can eat to fit your macros. However if you are in a "clean eating" crusade, not so much.


    Personally I ate mostly diary products to get me through (4 winsdom teeth...
  • You what mate/.... The rotator cuff group is...

    You what mate/....

    The rotator cuff group is made of 4 muscles and sizeable ones at that

    http://i.imgur.com/GwzlCpb.jpg


    To OP, when benching improperly, like having the shoulder blades...
  • In order to put the middle delt in its strongest...

    In order to put the middle delt in its strongest position for shoulder abduction you want to have the shoulder internally rotated, this will point the pinky up and the thumb down.

    If the thumb up,...
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    Soft drinks slow down metabolism?

    Soft drinks slow down metabolism?
  • Sticky: Op is gonna make it

    Op is gonna make it
  • Replies
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    1,272

    Unless you are actually setting up your...

    Unless you are actually setting up your programming for a year, long term goal of x weight at a certain time are fairly useless IMO*. Yes we all like to think we will hit x weight at y time, but that...
  • I think it was the only time Eru interfered...

    I think it was the only time Eru interfered "directly"
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    17
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    455

    Benching twice a week is easy as long as you...

    Benching twice a week is easy as long as you ondulate the volume and intensity.
  • china

    china
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    72,871

    Today, dup bench continues paused bench ...

    Today, dup bench continues


    paused bench

    112.5 x 4
    112.5 x 4
    112.5 x 4
    112.5 x 4
    112.5 x 4
  • Replies
    2,952
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    72,871

    thanks james, I am ashamed at my lack of logging,...

    thanks james, I am ashamed at my lack of logging, but the gym has been going well, same as usually.

    Just to point out the main highlights, I finished smolov intense (most reps quick paused). On...
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    457

    brb 500g out of 100g

    brb 500g out of 100g
  • Replies
    3
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    245

    So you had a bad unrack, it happens to all of us....

    So you had a bad unrack, it happens to all of us. The more you practice and go through the motions, the less this happens.
  • Replies
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    72,871

    well.. haven't been keeping this on track, uni...

    well.. haven't been keeping this on track, uni has been balls out lately. Summary of the last week

    tuesday 165 x 3, 165 x 5 pause squats
    wednesday 100 x 6 x 6 pause bench
    thursday 165 x 3 x 4...
  • Thread: 3x8 vs 4x8

    by Xuaxace
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    753

    there is diminishing returns with volume, you...

    there is diminishing returns with volume, you would be better off using 3x8 and progress further with the weight
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    Based on what I can tell, the snatch grip is...

    Based on what I can tell, the snatch grip is fairly similar to a deficit pull, but requires considerably more back activation to keep the arms in that position (retraction), more lat engagement,...
  • I think GPA now has two categories (Raw and Raw...

    I think GPA now has two categories (Raw and Raw +) I assume the + is with wraps. So a fed that does both. I think it is on trial anyway.
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    2,952
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    72,871

    thanks james, went for 165 x 5 today, they were...

    thanks james, went for 165 x 5 today, they were quick and depth was not the best, but sitll a good archievement IMO.
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    I wouldn't recommend BtN pulldowns for most...

    I wouldn't recommend BtN pulldowns for most people, it puts the subscapularis (rotator) in a very ****ty position.



    I suggest throwing some pull ins rather than btn, info can be found here
    ...
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