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  1. #91
    Registered User Notjericoe's Avatar
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    Pretty sure you shouldnt be failing when doing the bulgarian method....
    [QUOTE=question4u92]I was referring to squatting and benching 4x a week. Your logic here is strong and stubborn I must admit. You think it's beneficial to excessively squat and bench? An excess of ANYTHING is detrimental to your health.[/QUOTE]
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  2. #92
    Sockstethics SmallLats's Avatar
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    I'm with jericoe. All for this training but you keep missing reps which isn't helping you at all. Instead of being ambitious just grind out what you're positive you can hit then after 2-4 months of building up work capacity see where you at
    PRs: 475x2/315/495x4


    My Workout Log(Lat Building): http://forum.bodybuilding.com/showthread.php?t=162745601&p=1263001431#post1263001431

    Youtube: www.youtube.com/channel/UCouwhVbXTCRdAu5RomAf86Q

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  3. #93
    Registered User sgttom's Avatar
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    -Tuesday-

    Pistols: x5, x5, x7,

    Band Assisted Pistols: x10, x10

    Close Grip Bench: 120 x5, 130 x3, 155 x1, 175 x1, 195 x1, 210 x1

    Deficit Snatch Grip Deadlifts: 145 x1, 175 x1, 205 x2, 230 x2, 260 x2, 290 x1, 310 x1

    Pull Ups Band Assisted: x5, x12, x8, x4

    __________________________
    Pistols and pull ups were pretty low rep wise due to my fatigue from yesterday. There body weight so I don't mind doing higher volume with them. Decided to do snatch grip deadlifts once a week along with regular deads. Decided to cut it short on bench, 210 didn't go up very well though I think it was due to technique not strength. None the less I am trying to play it safe.

    Originally Posted by Notjericoe View Post
    Pretty sure you shouldnt be failing when doing the bulgarian method....
    Yeah bro. I really thought I had 240 pounds I did it a week ago.

    Originally Posted by SmallLats View Post
    I'm with jericoe. All for this training but you keep missing reps which isn't helping you at all. Instead of being ambitious just grind out what you're positive you can hit then after 2-4 months of building up work capacity see where you at
    Yea I am just stupidly impatient. Going to be going at it less intense from now on. Maybe I'll have 1 day every week or every two weeks where I take a risk.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  4. #94
    Sockstethics SmallLats's Avatar
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    Don't worry about risking ever man. Jericoe once told me to start "building" strength instead of "testing it". Keep on building and that one day where your physically and mentally "ON" then go all out
    Originally Posted by sgttom View Post
    -Tuesday-

    Pistols: x5, x5, x7,

    Band Assisted Pistols: x10, x10

    Close Grip Bench: 120 x5, 130 x3, 155 x1, 175 x1, 195 x1, 210 x1

    Deficit Snatch Grip Deadlifts: 145 x1, 175 x1, 205 x2, 230 x2, 260 x2, 290 x1, 310 x1

    Pull Ups Band Assisted: x5, x12, x8, x4

    __________________________
    Pistols and pull ups were pretty low rep wise due to my fatigue from yesterday. There body weight so I don't mind doing higher volume with them. Decided to do snatch grip deadlifts once a week along with regular deads. Decided to cut it short on bench, 210 didn't go up very well though I think it was due to technique not strength. None the less I am trying to play it safe.


    Yeah bro. I really thought I had 240 pounds I did it a week ago.


    Yea I am just stupidly impatient. Going to be going at it less intense from now on. Maybe I'll have 1 day every week or every two weeks where I take a risk.
    PRs: 475x2/315/495x4


    My Workout Log(Lat Building): http://forum.bodybuilding.com/showthread.php?t=162745601&p=1263001431#post1263001431

    Youtube: www.youtube.com/channel/UCouwhVbXTCRdAu5RomAf86Q

    Instagram: graylifts_
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  5. #95
    Registered User sgttom's Avatar
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    Originally Posted by SmallLats View Post
    Don't worry about risking ever man. Jericoe once told me to start "building" strength instead of "testing it". Keep on building and that one day where your physically and mentally "ON" then go all out
    Perfectly explained man. I tend to get caught up in lifting as heavy as possible and going to failure when I think that is often detrimental to making strength gains.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  6. #96
    Registered User CupcakeSquats's Avatar
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    Huh. I didn't see this log for some reason.

    In4 results. It's an interesting concept that's pretty applicable imo. I assume you're using daily maxes rather than an absolute 1RM each time right?

    Steve Goggins did something similar where he would utilize a heavy single and some triples and fives after then wave them both in a somewhat linear fashion.
    My log: http://forum.bodybuilding.com/showthread.php?t=154949233
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  7. #97
    Registered User sgttom's Avatar
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    Originally Posted by CupcakeSquats View Post
    Huh. I didn't see this log for some reason.

    In4 results. It's an interesting concept that's pretty applicable imo. I assume you're using daily maxes rather than an absolute 1RM each time right?

    Steve Goggins did something similar where he would utilize a heavy single and some triples and fives after then wave them both in a somewhat linear fashion.
    I have been going for true 1 rep maxes several times a week. I originally planned on doing triples after working up to a 1 rep max though I haven't been doing that. Going to cut down and only go for a true 1 rep max once every week or every few weeks though.

    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  8. #98
    Registered User sgttom's Avatar
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    -Thursday-

    Pistols: x10, x10

    Band Assisted Pistols: x4, x10, x15

    Incline Board Bench: 120 x5, 130 x3, 155 x1, 175 x1, 200 x1, 210 x1, 200 x3

    Pull Ups Band Assisted: x5, x15, x7, x7, x6

    ________________________________-
    Decided not to go for 220 on Incline bench. My incline setup is really poor and its getting hard to unrack the weight as the bar is racked above my neck. I'll have to rig something better up. Happy getting 15 reps on pull ups today, felt easy. Hoping they will progress quickly. My goal for pull ups is 40 in a row. Will take a lot of training tho.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  9. #99
    Registered User sgttom's Avatar
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    -Good Friday-

    Pistols: x3(band assisted), x10 (regular)

    Bench: 135 x3, 180 x1, 200 x1, 215 x1, 220 POUNDs x1, 200 x3

    Conventional Deadlift: 235 x1, 275 x1, 310 x1, 350 x1, 370 POUNDs x1

    Pull Ups Band Assisted: x5, x10, x10

    _________________________________
    Today is a fast day so my energy levels were low. Because of that I shortened the workout, less sets and reps. I think I could have got 390 on the deadlift. I decided not to as 370 felt too hard. I think it was because I was sitting too far back though. I was under the impression the shoulders should be behind the bar, which after some research I found to be untrue. Was going to go for 225 on the bench, decided to play it safe and go for 220.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  10. #100
    Registered User sgttom's Avatar
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    Maxes from last week.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  11. #101
    Registered User CupcakeSquats's Avatar
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    Are you injured? Just wondering why you choose to do pistol squats instead of squats.

    Mirin training cave.
    My log: http://forum.bodybuilding.com/showthread.php?t=154949233
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  12. #102
    Unregistered Loser SUAS's Avatar
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    Originally Posted by CupcakeSquats View Post
    Are you injured? Just wondering why you choose to do pistol squats instead of squats.

    Mirin training cave.
    Yeah, iirc he mentioned he picked up a weird injury that flares up when he does regular squats
    Log:
    http://forum.bodybuilding.com/showthread.php?t=165224651
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  13. #103
    Registered User sgttom's Avatar
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    Originally Posted by CupcakeSquats View Post
    Are you injured? Just wondering why you choose to do pistol squats instead of squats.

    Mirin training cave.
    thanks bro

    Yeah I've been getting hip pain. My right hip hurts when doing squats any significant weight. Hoping my splits flexibility training and eliminating sumo deadlifts may alleviate it.

    Originally Posted by SUAS View Post
    Yeah, iirc he mentioned he picked up a weird injury that flares up when he does regular squats
    yeah hopefully it will go away soon. Still have yet to try foam rolling I just really hate foam rolling.


    -Tuesday-

    Pistols: x3, x4, x5, x5, x10

    Bench: 110 x5, 130 x3, 155 x1, 175 x1, 200 x1, 210 x1, 220 x1

    Snatch Grip Deadlift: 170 x2, 190 x2, 225 x2, 255 x2, 290 x1, 305 x1, 320 x1

    Band Assisted Pull Ups: x8, x6, x6, x6, x6

    Went fine today. Pistols felt really tough but felt easier by the last set. Maybe I should have done a warm up prior.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  14. #104
    Registered User sgttom's Avatar
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    -Tuesday-

    Pistols: x3, x4, x4, x5, x10

    Bench: 110 x5, 130 x3, 155 x1, 175 x1, 200 x1, 210 x1 220 x1

    Snatch Grip Deadlifts: 170 x1, 190 x1, 225 x1, 255 x1, 290 x1, 305 x1, 320 x1

    Band Assisted Pull Ups: x8, x6, x6, x6, x6

    _________________________________
    Everything went fine today. Pistols were feeling rough the first few sets. Felt better by the last set. I think I should have warmed up more.

    Originally Posted by CupcakeSquats View Post
    Are you injured? Just wondering why you choose to do pistol squats instead of squats.

    Mirin training cave.
    thanks bro

    Yeah I've been getting hip pain. My right hip hurts when doing squats any significant weight. Hoping my splits flexibility training and eliminating sumo deadlifts may alleviate it.

    Originally Posted by SUAS View Post
    Yeah, iirc he mentioned he picked up a weird injury that flares up when he does regular squats
    yeah hopefully it will go away soon. Still have yet to try foam rolling I just really hate foam rolling.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  15. #105
    Registered User sgttom's Avatar
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    Double post above Whoops....
    _____________________________________-


    -Thursday-

    Pistols: x4, x2, x3, x5, x10

    Incline Board Bench: 105 x2, 125 x2, 145 x2, 170 x2, 190 x2, 200 x1

    Band Pull Ups: x3, x5, x5, x5, x6


    __________________________________________________ ___-



    -Friday-

    Pistols: x3, x3, x5, x17

    Bench Press: 118 x5, 140 x3, 160 x1, 185 x1, 205 x1, 220 POUNDs x1

    Conventional Deadlift: 195 x1, 235 x1, 270 x1, 310 x1, 350 x1, 350 x1, 390 POUNDs x1

    Band Assisted Pull Ups: x3, x4, x5, x13


    Made some changes to the program listed in the video below.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  16. #106
    Registered User sgttom's Avatar
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    Injured my lower back on a trampoline. I am not sure if I will be able to deadlift for a while. We shall see though. I sure hope I am not going to be out of squatting AND deadlifting.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  17. #107
    Banned shadowbobo8028's Avatar
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    Originally Posted by sgttom View Post
    Injured my lower back on a trampoline. I am not sure if I will be able to deadlift for a while. We shall see though. I sure hope I am not going to be out of squatting AND deadlifting.
    gws m8
    try foam rolling & stretching if u can
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  18. #108
    Registered User sgttom's Avatar
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    Originally Posted by shadowbobo8028 View Post
    gws m8
    try foam rolling & stretching if u can
    Been doing front and side splits ery day. I landed on the trampoline in an over extended position and just snapped my back. I was ok until then, deadlifts were feeling great last session.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  19. #109
    Registered User sgttom's Avatar
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    [------Week 10-------]

    All numbers in pounds.



    -Monday-

    Pistols: x5, x5, x5, x5, x7

    Board Bench Press: 125 x4, 145 x4, 170 x2, 190 x2, 200 x2, 210 POUNDs x2, 200 x2

    Pull Ups: x3, x5, x6, x5, x4, x3

    _______________________________
    Workout went good. I injured my lower back on the trampoline yesterday and I was surprised to find I had no lower back pain while lifting. We'll see how deadlifts go tomorrow. Did a few reps at 120 pounds today with no pain or anything, though that is really light weight. Pistols felt strong today. Anyhow, I modified my program a bit here is the new layout.

    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  20. #110
    Registered User Notjericoe's Avatar
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    I guess you are doing you own modified version of the method, by why stray from the root of the program? Why are you not sticking to doing your major compound lifts 7x a week? I mean you are supposed to be running this high frequency right?

    I know you are injured so you cant squat, but why program so many bench variations instead of just doing your competition bench every single day?



    These questions are just out of curiosity.
    [QUOTE=question4u92]I was referring to squatting and benching 4x a week. Your logic here is strong and stubborn I must admit. You think it's beneficial to excessively squat and bench? An excess of ANYTHING is detrimental to your health.[/QUOTE]
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  21. #111
    Registered User sgttom's Avatar
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    Originally Posted by Notjericoe View Post
    I guess you are doing you own modified version of the method, by why stray from the root of the program? Why are you not sticking to doing your major compound lifts 7x a week? I mean you are supposed to be running this high frequency right?

    I know you are injured so you cant squat, but why program so many bench variations instead of just doing your competition bench every single day?



    These questions are just out of curiosity.
    Well I originally based this program off of the information Curls4Girls provided in this thread.
    http://tnation.t-nation.com/free_onl...01282&pageNo=2

    He says he does a bench variation 4-5 times a week. Squat 6-7 times a week. Later in the thread he said he mostly does competition bench, rarely other variations. I may start just doing competition bench along with maybe board presses. No incline or close grip.

    I am only doing it 4x a week as I just have a lack of time. 4x a week bench and squat is still high frequency tho.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
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    Bench: 240 x1
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  22. #112
    Registered User sgttom's Avatar
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    -Tuesday-

    Band Assisted Pistols: x6, x7, x20, x5

    Bench Press: 118 x3, 140 x3, 160 x1, 185 x1, 205 x1, 220 POUNDs x1, 205 x2

    Deficit Snatch Grip Deadlift: 165 x2, 200 x2, 230 x2, 265 x2, 295 x2, 315 x2, 330 POUNDs x1

    Band Pull Ups: x5, x6, x13

    ______________________
    Good day overall. Pushed it to the limit on pistols. Was going for 330 on bench press but 95%, 220, felt too hard so I stopped there. Seems like I lost strength on Pull Ups. I did 16 when I first tried the band assisted pull ups. Maybe I should incorporate weighted pull ups again.
    yolo- you only lift once


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  23. #113
    Progress WatsonS90's Avatar
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    Originally Posted by sgttom View Post
    Good day overall. Pushed it to the limit on pistols. Was going for 330 on bench press but 95%, 220, felt too hard so I stopped there. Seems like I lost strength on Pull Ups. I did 16 when I first tried the band assisted pull ups. Maybe I should incorporate weighted pull ups again.
    I take it you mean 230, not 330?? Lol

    Do you always do pull-ups last? Maybe you're a bit fatigued when starting them maybe...
    "Quit being a lil' bish!" - Ogus

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  24. #114
    Registered User sgttom's Avatar
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    Yes lol. 330 I wish. Yeah I've always done Pull Ups last. Maybe, though I'd rather be fatigued for pull ups then say bench.
    yolo- you only lift once


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  25. #115
    Registered User sgttom's Avatar
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    -Thursday-

    Pistols: x5, x4, x7, x7, x10

    Board Bench: 115 x5, 140 x3, 160 x1, 185 x1, 205 x1, 220 x1, 230 POUNDs x1, 205 x4

    Pull Ups: x5, x5, x6, x7, x8

    ______________________________
    Everything went as planned. Can't wait to deadlift tomorrow.
    yolo- you only lift once


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    Bench: 240 x1
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  26. #116
    Registered User sgttom's Avatar
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    Pistols: x4, x4, x6, x5, x20

    Bench Press: 118 x5, 140 x3, 160 x1, 185 x1, 205 x1, 220 x1, 230 POUNDs x1

    Conventional Deadlift: 200 x1, 240 x1, 275 x1, 315 x1, 355 x1, 395 POUNDs x1, 355 x1

    Band Assisted Pull Ups: x3, x3, x12

    __________________________________________
    Very happy with my deadlift. My form on 330 bench press was a bit ugly. Pull ups were terrible, only got 12. Hit 20 reps on pistols, legs were burning.
    yolo- you only lift once


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  27. #117
    Registered User sgttom's Avatar
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    { -----Week 10----- }

    All numbers in pounds


    ____________________________-

    Monday-

    Pistols: x5, x6, x4, x5, x10, x25

    Board Bench: 120 x5, 145 x3, 170 x1, 190 x1, 215 x1, 230 x1, 235 x1

    Pull Ups: x2, x2, x3, x9, x5

    ______________________________
    Decided to PR on pistols. It was super tough. My goal is 50 repetitions. Half way there. Was going to go for 240 on board bench. Decided to cut it short. Pull Ups meh ok


    My maxes from last Friday.
    yolo- you only lift once


    Sumo Deadlift: 480 x1
    Back Squat: 450 x1
    Bench: 240 x1
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  28. #118
    Registered User sgttom's Avatar
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    -Tuesday-

    Pistols: x5, x5, x5, x10, x5

    Bench Press: 118 x5, 140 x3, 160 x1, 185 x1, 205 x1, 220 x1, 230 POUNDs x1, 205 x2, 205 x2

    Snatch Grip Deadlift: 170 x1, 205 x2, 240 x2, 270 x2, 305 x1, 325 x1, 340 POUNDs x1, 305 x3

    Pull Ups Band Assisted: x4, x5, x13, x9

    ______________________________________

    Happy with the workout. Pistols felt easy. 330 went up poorly on the bench. Gotta work on keeping the bar path more consistent.
    yolo- you only lift once


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    Bench: 240 x1
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  29. #119
    Registered User sgttom's Avatar
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    Really going to try to keep this in mind next time I deadlift. I have been getting into the deadlift position with a rounded back then straightening it after grabbing the bar just like Stuart says not to do.


    Though I have been bracing my abs and glutes I haven't really been activating my lats. I think this is contributing to the lower back pain I've been getting. When I activate my lats I notice I get a lot more upper back soreness instead of lower back.
    yolo- you only lift once


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    Bench: 240 x1
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  30. #120
    T R A P . M O R E Jaywalking's Avatar
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    why dont you use a mixed grip
    Clean and jerk: 242
    Snatch: 176
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