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    is about 45% of a balanced total (c&j 55%.)

    is about 45% of a balanced total (c&j 55%.)
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    Cameron Swart in the superheavies.

    Cameron Swart in the superheavies.
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    You should focus alot of your energy working the...

    You should focus alot of your energy working the jerk. You should be doing full cleans in your routine, maybe not always, but definetly some.
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    There is a list of registered clubs in the US...

    There is a list of registered clubs in the US here http://www.msbn.tv/usavision/displayPage.aspx?id=730 This means they have registered as USAW members and have paid club fees. I think they also...
  • Most people lack the hamstring flexibility to get...

    Most people lack the hamstring flexibility to get in the deep squat position; ankle flexibility is also common. Any stretches for those areas will help.
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    Your squats are perfect.

    Your squats are perfect.
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    Supposed to catch it higher? Do you mean pull it...

    Supposed to catch it higher? Do you mean pull it higher? You should catch the bar on your shoulders with your elbows up high, and you only need to pull it high enough to drop down and catch it. As...
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    Yes you can use power shrugs or you can do cleans...

    Yes you can use power shrugs or you can do cleans twice per week. If your lower back is getting too much work power shrugs sounds like a good alternative. You will use more weight here, but if you...
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    You may not have pain now and you won't if you...

    You may not have pain now and you won't if you continue to do them properly. This means your knees will track over your toes. You cannot back or front squat properly without your knees going...
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    Why are you hitting your groin? You should be...

    Why are you hitting your groin? You should be contacting the bar ~mid thigh. You're grip is probably too wide; narrow your grip and the bar will contact you lower.
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    I strongly recommend not using a belt at all. If...

    I strongly recommend not using a belt at all. If you must, Inzer makes good ones.
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    I've discovered that nothing beats up my core...

    I've discovered that nothing beats up my core like holding weight overhead. Get in the rack and hold as much weight overhead for 30 seconds.
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    Just make sure your arms are fully extended at...

    Just make sure your arms are fully extended at the top posistion. This may require you to widen your grip.
  • Thread: Power Shrugs

    by Innocent
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    The second video looks close, but he shouldn't...

    The second video looks close, but he shouldn't bend his arms.
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    If your deadlift and squat are making good...

    If your deadlift and squat are making good progress, I would just reset bench press back some. Or if you're not that fatigued you could change the set/rep scheme on bench press to something like 8...
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    I have a pair of the do win shoes. I wear size 9...

    I have a pair of the do win shoes. I wear size 9 nike (mens, US) and size 8 for the do wins. I think a 7.5 might be better. I didin't notice them being wider than other shoes.
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    Not quite. Its like a clean pull except you...

    Not quite. Its like a clean pull except you finish the pull with your arms after the second pull. The bar should roughly reach chest height with proper weight. Hold the bar like you would for a...
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    Anything to strengthen your posterior chain. If...

    Anything to strengthen your posterior chain. If you want to spend time specifically concentrating on the power clean, I would recommend clean pulls to your knees with a pause and also full clean...
  • Its not a problem, thats just the way it is. I...

    Its not a problem, thats just the way it is. I suggest you buy a pair of weightlifting shoes with a wooded heel or just get used to bending forward. You can stretch your hips and hamstrings some...
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    That is good advise. I've been doing 4 sets of...

    That is good advise. I've been doing 4 sets of 10 and seeing good strength gains. Hard to believe, but the high rep stuff can be good for strength.
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