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    5 miles outdoors should be nothing to a man who...

    5 miles outdoors should be nothing to a man who has done Murph
    Next time you'll have to man up and wear a 20lb vest :D
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    Congrats on the bench PR .... you've got great...

    Congrats on the bench PR .... you've got great pressing strength: nice to get a triple @ over 2pps :)
    You set a cracking pace for that assistance work ... that's 200 reps in 405 seconds = awesome...
  • That machine looks ideal: the way the cables work...

    That machine looks ideal: the way the cables work means that it doesn't force your movements to track in a particular path, and like you said, forces you to activate all your stabilisers



    ...
  • 40-50 first set ..... NFW! I'm good for max 20...

    40-50 first set ..... NFW! I'm good for max 20 reps .... you're showing me there's something I've got to work on :)
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    Congratulations John! Are you planning now to...

    Congratulations John! Are you planning now to take on clients as a PT? Over the years I've seen hundreds of trainers in the various places I've worked out and there's only ever a handful who have...
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    It sounds like you are really enjoying this...

    It sounds like you are really enjoying this push-pull-legs approach now Moose, and you must be doing sumthinrite .... still got leg DOMS 3 days later, BW still heading south, becoming a bit of a...
  • So much posting to catch up on :D My Rogue oly...

    So much posting to catch up on :D

    My Rogue oly bar has great knurling and great balance and a really nice spin, and the Rogue OSO collars are beautiful. I've never played with an Eleiko bar and...
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    Doing good work on your diet and weight loss ......

    Doing good work on your diet and weight loss ... Calorie restriction, hit macros, time your fuel. ... that's what's worked for me
    There's a load of things I like about your training Shane: lots of...
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    Ha .... we're always trying to find a magic...

    Ha .... we're always trying to find a magic bullet :) I've thought that your benching has been looking good for a while now so I'm sure it's just a matter of time under the bar .... doing OK when...
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    Can't ask for more .... who wouldn't want to make...

    Can't ask for more .... who wouldn't want to make 5lbs per week? :) You're keeping up big volume and with the cals in surplus I'm expecting that you've got plenty more upside
    Good luck with the run...
  • I do like your selection of exercises Chris: I...

    I do like your selection of exercises Chris: I was thinking through each of the sets and going from the incline DBs to the decline HS press would have had the whole of the the delts, tris and pecs...
  • It's very cool that your daughter is so enthused...

    It's very cool that your daughter is so enthused :) 4 year old CrossFitters :p .... don't mention it the Greg Glassman cos they'll do it if they can see money in it: the guy is worth $200m and looks...
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    Friday 22nd July 2016 Metcon @ home Metcon...

    Friday 22nd July 2016

    Metcon @ home

    Metcon @ home with John
    Running/Thruster/deadlifts
    320m run
    15 thrusters @ bar weight - 20kg
    15 deads - 80kg
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    Thanks Shawn ... it wasn't a long workout but I...

    Thanks Shawn ... it wasn't a long workout but I was flat out for the 11 minutes and I felt like I'd done plenty :)
    The ITB is really annoying .... I've worked through plenty of injuries but of this...
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    Plenty more sumos today and nice mixing it up...

    Plenty more sumos today and nice mixing it up with the conventional and then the sumo sets. Are you using a mixed grip for the sumos or going DOH with versas?
    Your 350 bench is better than my...
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    Thursday 21st July 2016 am .... rehab ...

    Thursday 21st July 2016

    am .... rehab

    ITB/TFL deep tissue massage

    5 rounds of
    Reverse TRX flyes
    Pavlov presses
    Single leg TRX pistol squats
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    Thanks PP! Thanks for dropping by Brian ;)...

    Thanks PP!


    Thanks for dropping by Brian ;) ... the last time you checked in I'd just hit PBs with a 165 squat and a 190 dead but that was two years ago and it's been backwards since: rehabbing...
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    I've taken advantage of JP being away to slack...

    I've taken advantage of JP being away to slack off on the conditioning ahead of a metcon session I have planned for Friday with my friend John :p (plus I've had a bad dose of asthma this week which...
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    Good news about your job Ray ... it sounds like...

    Good news about your job Ray ... it sounds like the merger will be of benefit so that's a good start
    Excellent strength work with the training with heavy trap bar deads, benching and MPs. I always...
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    That was huge session with some very heavy...

    That was huge session with some very heavy squatting ... you made the 265 reps look very quick and easy for you and I thought the power snatch complexes looked great. It's nice that you can work so...
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