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  • At least the old back is filling back out.. Lol. ...

    At least the old back is filling back out.. Lol.
    90% from deads

    https://www.instagram.com/p/Cdx8BmKtOrA/?igshid=YmMyMTA2M2Y=



    Took 15 sets of Stretching and wedging under a bar today to...
  • Currently i can't say i can 😂 Took 10+ mins and...

    Currently i can't say i can 😂
    Took 10+ mins and some pretty abusive Stretching to get up a wide grip hibar..

    External rotation is my issue rn.
  • It was 2 fold really mate.. Ive squatted ...

    It was 2 fold really mate..

    Ive squatted heavy with a straight bar solid since 2016. Just got really boring and every session i had squats... Was getting me like 'ehh ill skip that, its fine'..
    ...
  • Progressive overload is the RESULT of doing...

    Progressive overload is the RESULT of doing appropriate quality work!

    If things are going up
    You're winning

    That's it. Keep going.

    Always room to be more efficient, but changing what's...
  • 1or2 nights... Strength - absolutely nothing at...

    1or2 nights...
    Strength - absolutely nothing at all
    Volume work -maybe dropping reps / more soreness
    Conditioning - definitely harder

    3+
    Strength - starts dipping
    Volume work - fef...
  • Sooo. Bought a nice new comp power bar. ...

    Sooo.
    Bought a nice new comp power bar.
    Couldn't wedge under the bar to squat....

    Well, Could hibar but what's the point in that. That's a variation. ;D

    Man has a year+ worth of mobility to...
  • Id have leg curs & extensions in there. But...

    Id have leg curs & extensions in there.
    But looks fine for what it is. 👍
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    That isn't what id call 'leveling up' your...

    That isn't what id call 'leveling up' your program tbh.
    And had some pretty glaring omissions.

    Boys above covering it well
  • As Everyone knows.... ill put bands on...

    As Everyone knows.... ill put bands on EVERYTHING! bars, machines bodies. :D

    I love the rev banded hack, done it for years for clients - my opinion is its NOT BETTER than just using it normally.
    ...
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    We different stacks in the old gym, some labeled...

    We different stacks in the old gym, some labeled kilo other lbs..

    Double it and add 10% is close enough for govt work
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    Might as well post my bench workout here too then...

    Might as well post my bench workout here too then 😂 starting with 120kg as a Conservative training max to build of sub maximally.

    Thursday..
    Football bar bench
    Top set of 10@8
    5*10-15 (@8~)
    ...
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    I see this with most guys who just lift for size,...

    I see this with most guys who just lift for size, its honestly much easier and really doesn't require much in the way of deloads unless you're really really hammering a ramp up.

    Bodybuilding...
  • Great work chaps! Yesterday i did a high...

    Great work chaps!

    Yesterday i did a high volume football bar bench session, and battered my triceps with btn laying triceps extentions. Finished with a tonne of band rows & pulls

    Today I did...
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    And more advantageous angles

    And more advantageous angles
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    I'm at the point I can't rep anyone decent any...

    I'm at the point I can't rep anyone decent any more... Cos i wont rep crap to get people off spread.

    I feel i have experienced this post.




    Ive been doing this since 2017. Well before i...
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    If im on program... Ill run a block and pivot...

    If im on program... Ill run a block and pivot every 5th week. Then run a new block. And track every thing meticulously.

    Ill drop the skill work as last resort.. But 1@6-7 max wll usually suffice...
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    It just be like this.... Pullups are just harder...

    It just be like this....
    Pullups are just harder than Chins or ng.
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    Cut volume Cut overall intensity Use self...

    Cut volume
    Cut overall intensity
    Use self limited variations
    Maintain some heavy skill work
    Try to enjoy and relax
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    Love mine! 3 legged 14" super grippy fat pad...

    Love mine!
    3 legged 14" super grippy fat pad with just enough sink to really let the upper back just settle in without being unstable.

    https://www.instagram.com/p/CdeCy2WNJcG/?igshid=YmMyMTA2M2Y=...
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    This is just getting boring now... Bunch of fully...

    This is just getting boring now... Bunch of fully grown kids.

    Weight classes are just height classes in disguise.



    Not technically natty.
    But these magical benefits people seem to think...
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