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havent been posting much.. got a meet coming up sept 8th

any tips for alleviating knee and hip pain from squatting besides pain relievers? i can barely walk halfway through a squat session. ive been doing some stretching and foam rolling, but maybe not...

DE upper 8/22

Speed bench vs 80lbs chain
185 X 3 X 4 - por
185 X 3 X 3 - wide

DB incline
85 X 15
85 X 18

ME lower 8/20

Squat opener
475 X 1 - wraps
515 X 1 - wraps

last time i got 515 on the 3rd attempt. today it felt like a speed squat

Reverse hyper
1pps X 12

Worked up a bit on bench today. Vincent Dizenzo came to do a seminar. It was awesome, nice guy, real helpful. bench is my worst lift and i def got some good advice

worked up to 315 X 1 X 2
need...

ME upper 8/15

CG incline
225 X 3
235 X 1
245 X 3
260 X 3
270 X 3
280 X 3

ME lower 8/13

Squat bar vs chains (80lbs)
425 +c X 2
475 +c X 1
475 +c X 2
knees and hips were killing me

Deadlift
405 X 1 X 2

Upper 8/11

DB bench
50, 65, 75, 85 X 10
100 X 20

Skullcrushers
80 X 15
100 X 10 X 3

DE lower 8/10

Buffalo bar vs light bands free squat
275 X 2 X 8

i think did something else but i didnt write it down

Deload lower 8/6

Hyperextensions
X 15 X 3

CSR Tbar
25 X 20 X 3

lots of sled pulling

Upper 8/4

Savickas press
95 X 10
115 X 10
135 X 8
145 X 8

DB rows
120 X 15

DE lower

SSB free squat vs 120lbs chain
255 X 2 X 8

Hyperextension vs mini band
X 20 - no mini
X 12
X 14

thanks TKD. i really like the swiss bar and plan to use it more, it definitely takes stress off of the delts.

i take %s into account and try to go up every week in 3 weeks cycles, starting...

ME lower 7/30

Deficit deadlift off 1 plate
495 X 1
545 X 1
585 X 1
600 X 1
605 X 1 -vid

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RE upper 7/28

DB bench
50 X 10
65 X 10
75 X 10
85 X 10
100 X 20

CSR t bar

DE lower 6/27

warmup with some reverse hyper

SSB box squat + 80lbs chain
255+C X 2 X 2
265+C X 2 X 5?

Straight arm pull down
30 X 30

ME upper 7/25

Bench
315 X 2
325 X 2
335 X 1
345 X 1
355 X 1

Seated DB shoulder press

ME lower 7/23

SSB box squat vs 80lbs chain
390 + C X 3
410 + C X 3
430 + C X 3
440 + C X 3
450 + C X 3

Reverse hyper

Upper 7/21

DB bench
50 X 10
60 X 10
70 X 10
85 X 25
90 X 20

atlas stones

DE lower 7/20

SSB box squat
240 X 2 X 9

Speed pulls
325 X 2 X 3 conventional
325 X 2 X 3 sumo

Pullthrus on beltsquat