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11-12-2012, 11:46 AM #361
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11-12-2012, 11:54 AM #362
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11-12-2012, 11:57 AM #363
Day 15:
Thoughts of the Day:
I expected good numbers, but got great numbers. I think this is a 5RM PR so im gonna call it that. Was so tempted to just say **** it
go for 5 plates but that day will come. After the deadlifts i was smoked so thats why theres only 2 sets of rows and nothing else.
Supplements Taken:
1 scoop of PreSurge
1 scoop of Creatine RT
6 caps of Intraxcell
6 caps of Orange Triad
Training:
Deadlifts-
315x5
360x5
410x5 5RM PR
315x5
325x5
335x5
345x5
355x5
Barbell Rows-
225x5
225x5
Motivation:
|~| EXTREME PULL UPS CREW |~|
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11-12-2012, 12:07 PM #364
Nice pulls man, your speed off the floor is awesome. Start hitting those rack pulls to work on that lockout strength and you'll blast through 5 plates easy.
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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11-12-2012, 12:17 PM #365
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11-12-2012, 12:19 PM #366
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11-12-2012, 12:21 PM #367
actually i think his lockout is still strong enough. the problem with his deadlift is he is still using a lot of low back in the bottom of the lift. by the time he gets to the lockout portion he is not "weaker" there but simply in a bad position to start with. the fact that he locked out 410 for 5 reps in this position show he has some excellent upperback, trap, and hip strength.
EPC you are going to have to train yourself to sit back into this lift more and recruit more hammies, glutes, and quads into it.You would be surprised just how much time I have to waste.
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11-12-2012, 12:39 PM #368
Thanks. I would say im close, maybe next month or at least by the end of the year
yeah i came down off center on the 5th which kinda messed everything up. i know
do it
thats why i was going wider. you do realize that the only way im getting that weight off the floor is by using back. my squat is 150+lbs less than my deadlift|~| EXTREME PULL UPS CREW |~|
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11-12-2012, 12:57 PM #369
yes but what can you quarter squat? lol the quads play an important role in deadlift but not nearly as much as the hammies and glutes do in bringing your trunk to a vertical position.
your low back is already strong as fuk, your traps/lats are strong as fuk, the only real weakness you have is form. even if you can only squat 225 that would still be some assistance to the back in pulling 410 or 450 or even 500.
still 410x5.5 is pretty damn good for a day's work lol. next time also get a vid of one of those lighter BBB sets. would like to see what you pulling 315 looks like compared to almost 100 pounds heavier
Edit: you are right a wider stance might help you. i dont know if a full sumo stance would be a good idea but see if spreading the feet out help. also do you front squat on any day?You would be surprised just how much time I have to waste.
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11-12-2012, 01:14 PM #370
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11-12-2012, 01:24 PM #371
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11-12-2012, 02:31 PM #372
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11-12-2012, 02:50 PM #373
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11-12-2012, 02:58 PM #374
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11-12-2012, 03:04 PM #375
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11-12-2012, 03:12 PM #376
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11-12-2012, 03:13 PM #377
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11-12-2012, 04:20 PM #378
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11-12-2012, 04:22 PM #379
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11-12-2012, 04:27 PM #380
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11-12-2012, 04:54 PM #381
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11-12-2012, 04:54 PM #382
Fuk it why not:
http://forum.bodybuilding.com/showth...#post978337133I am currently prepping for a Bodybuilding show, follow my journey :
http://forum.bodybuilding.com/showthread.php?t=163848201
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11-12-2012, 05:16 PM #383
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11-12-2012, 05:44 PM #384
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11-12-2012, 05:47 PM #385
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11-12-2012, 06:24 PM #386
- Join Date: Sep 2010
- Location: Saint Marys, Georgia, United States
- Age: 55
- Posts: 844
- Rep Power: 6332
Day 8!
Thoughts of the Day:
It was good to back to the heavy weight after the weekend. Really motivated by the progress. Just like EPC told me earlier, the weight would come back pretty quickly and I felt it today.
Supplements Taken:
1 scoop Optimum Nutrition Vanilla Hydro-whey
3 tabs Optimum Nutrition Opti-men
1.5 scoop of Cellucor C4
6 caps of Intraxcell
1 scoop Optimum Nutrition Hydrobuilder (post workout)
1 scoop Optimum Nutrition Casien (at bedtime)
Training:
Overhead Press-
60x5
75x5
95x5
110x5
125x5
140x7
Dips (+25 lbs)-
x15 (x3)
x12 (x2)
Chin-ups-
x10 (x3)
x10 (x2)
Cable cross-over
15x15
20x15
25x15
30x12(x2)
Overhead presses felt solid and I added 2 more reps to my chin-ups from last week. Once I get to my 5 sets of 10, then it's time to start adding weight.
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11-12-2012, 07:38 PM #387
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11-12-2012, 09:34 PM #388
use a cross arm grip..... i do and have had no issues so far. for YOU these arent necessarily going to be heavy. unless you are going to start getting interested in power cleans and cleans ofcourse then yeah you might want to get that wrist flexibility down
Happy Birthday
bertstare
@MTCS, solid pressing. and dips, and chinups too lol. i like the combo of exercises you got for 5/3/1You would be surprised just how much time I have to waste.
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11-13-2012, 04:29 AM #389
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11-13-2012, 06:24 AM #390
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