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  1. #1861
    Registered User ErikTheElectric's Avatar
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    +10lbs on my conventional pulls after another 90 minute spin session. I'm happy... Weight is also @ 168.4lbs after my session (lots of water loss).


    Upper back round of peace... *sigh*



    345 pull (+10lbs)

    DB hammer curls

    Paused Facepulls
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  2. #1862
    ( •_•)>⌐■-■ (⌐■_■) lee__d's Avatar
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    That rounding was modest, embrace it, lol.


    I'm sitting 6 days our from my meet, yay

    http://forum.bodybuilding.com/showth...1354653&page=1
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  3. #1863
    Registered User ErikTheElectric's Avatar
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    Paused Squats from today.. would be interesting to get some input. As my back looks rounded, IMO my depth felt fine.. I know it's rounded, but I've always squatted this way (due to my poor posture).


    Considering switching to low bar.. (for this mass gaining phase). Maybe it would suit me better?





    185 paused squats

    Goblets
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  4. #1864
    lagging quads connorpat1995's Avatar
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    your back is rounding out of necessity. The only way your upper body can lower itself into that depth is by folding over your legs, opening more at the hips would solve this. Otherwise it isn't safe to pause below parallel. You might be able to get away with that if you use a belt and/or have massively strong spinal erectors

    I do not like low-bar squats.
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  5. #1865
    #tallpeopleproblems unstrong's Avatar
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    Agree that your legs look more or less straight forward. Knees out!
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  6. #1866
    Registered User ErikTheElectric's Avatar
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    Originally Posted by connorpat1995 View Post
    your back is rounding out of necessity. The only way your upper body can lower itself into that depth is by folding over your legs, opening more at the hips would solve this. Otherwise it isn't safe to pause below parallel. You might be able to get away with that if you use a belt and/or have massively strong spinal erectors

    I do not like low-bar squats.
    I wouldn't say "massively strong" but they're decent (at best).

    Thanks for the 0.02$

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  7. #1867
    Registered User ErikTheElectric's Avatar
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    Originally Posted by unstrong View Post
    Agree that your legs look more or less straight forward. Knees out!
    My stance is extremely narrow (preference), I do actually have my knees pointed out. (It may be hard to tell from the video, because of the angle).
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  8. #1868
    #tallpeopleproblems unstrong's Avatar
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    Originally Posted by ErikTheElectric View Post
    My stance is extremely narrow (preference), I do actually have my knees pointed out. (It may be hard to tell from the video, because of the angle).
    I understand that, but keep in mind the narrower your stance gets, the longer your femur length will tend to look from the side angle. This means that your torso will have to cover more forward distance because your hips are farther back. The two ways to accomplish this are to either lean really far forward, or round your back. You did the latter. The fix (if you want to keep the same stance width) is that your toes and knees will have to point more outward than they are now.
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  9. #1869
    Come at me, bro! foodandfitness's Avatar
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    Erik,

    Back is certainly rounded.

    Might try widening your stance to be at least shoulder width.
    Stretching your calves and rest of your legs before squatting.
    "Push your chest out" to keep your upper back from rounding.
    Don't go down as far.

    Just my 2 cents
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  10. #1870
    100% Delirious themonkay's Avatar
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    thinking of trying out this really effective bench routine





















    eating
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  11. #1871
    Raver in Training VmissileX's Avatar
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    Originally Posted by themonkay View Post
    thinking of trying out this really effective bench routine


    eating

    Got a rant you wanna get off your chest (no pun intended) monkay?
    "Learn from Yesterday, Live for Today, Hope for Tomorrow"
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  12. #1872
    #tallpeopleproblems unstrong's Avatar
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    Originally Posted by themonkay View Post
    thinking of trying out this really effective bench routine



    eating
    Damn why didn't I think of that
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  13. #1873
    100% Delirious themonkay's Avatar
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    Originally Posted by VmissileX View Post
    Got a rant you wanna get off your chest (no pun intended) monkay?
    maybeh....

    although i'd rather not be in poverty bench status if i was ranting off about it lol

    Originally Posted by unstrong View Post
    Damn why didn't I think of that
    lol
    be fair to yourself mane
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  14. #1874
    Registered User ErikTheElectric's Avatar
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    Originally Posted by unstrong View Post
    I understand that, but keep in mind the narrower your stance gets, the longer your femur length will tend to look from the side angle. This means that your torso will have to cover more forward distance because your hips are farther back. The two ways to accomplish this are to either lean really far forward, or round your back. You did the latter. The fix (if you want to keep the same stance width) is that your toes and knees will have to point more outward than they are now.
    Originally Posted by foodandfitness View Post
    Erik,

    Back is certainly rounded.

    Might try widening your stance to be at least shoulder width.
    Stretching your calves and rest of your legs before squatting.
    "Push your chest out" to keep your upper back from rounding.
    Don't go down as far.

    Just my 2 cents


    Thanks for the 0.02$ guys.



    Going to try pointing knees further outward and see how it looks.
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  15. #1875
    Raver in Training VmissileX's Avatar
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    Originally Posted by themonkay View Post
    maybeh....

    although i'd rather not be in poverty bench status if i was ranting off about it lol

    bro i don't even...
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  16. #1876
    No Longer Look Like This InItForFitness's Avatar
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    Final week of the first cycle of 5/3/1 is in the books.


    Press - 165 x 1(+5)


    Deadlift - 360 x 1(+3)


    Bench - 270 x 1(+2)


    Squat - 285 x 1(+3)





    Cycle 1 Results


    Press
    Start : 165
    End : 180
    Change : +15

    Deadlift
    Start : 410
    End : 415
    Change : +5

    Bench
    Start : 305
    End : 315
    Change : +10

    Squat
    Start : 320
    End : 330
    Change : +10

    BIG 3 TOTAL
    Start : 1,035lbs
    End : 1,060lbs
    Change : +25lbs



    Week 3 PR Highlights : 4/4 Lifts
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  17. #1877
    100% Delirious themonkay's Avatar
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    You gonna do your deload week casey or take the new protocol of skipping every other one?





    inb4 casey goes:
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  18. #1878
    No Longer Look Like This InItForFitness's Avatar
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    Originally Posted by themonkay View Post
    You gonna do your deload week casey or take the new protocol of skipping every other one?
    Will be skipping every other one and running back-to-back cycles, then deload.
    Especially considering I started what was a little bit on the lighter side for the initial cycle.

    Now that I've got truer 1RM's it should make for a more accurate determination of what my strength looks like going through this cycle.
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  19. #1879
    Lifting Vicariously Domicron's Avatar
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    can i get your guys' feedback on my knees in this squat? is there too much lateral movement? i've been told in the past to keep my knees out when i squat and maybe i'm overcompensating. also, i normally don't video from the front, so it's a bit distracting being able to see myself.

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  20. #1880
    100% Delirious themonkay's Avatar
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    ^^^^^^^^^^^^^^^^^^^does it hurt?
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  21. #1881
    Lifting Vicariously Domicron's Avatar
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    Originally Posted by themonkay View Post
    ^^^^^^^^^^^^^^^^^^^does it hurt?
    no. it felt a little unstable, but i think that was mostly me getting distracted by my dashing good looks.
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  22. #1882
    100% Delirious themonkay's Avatar
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    Well it looks fine to me. I can see where you fel unstable with them though. If you feel that again, remember "show your crotch"
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  23. #1883
    100% Delirious themonkay's Avatar
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    Pull ups + 30lbs *6, or if you want to be anal about my last rep, we'll call it 5. Need to stop being lazy and by a belt for this lol
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  24. #1884
    Registered User ErikTheElectric's Avatar
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    Push day today, felt like crap failing the fifth rep.. Wouldve liked a new 5RM but I'll take 4.


    New PR on weighted dips made up for it.
    (35DB + BW x 6)


    Weighted dips (wide grip) (35DB)
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  25. #1885
    "showtime a-holes" DAaaMan64's Avatar
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    Originally Posted by themonkay View Post
    Pull ups + 30lbs *6, or if you want to be anal about my last rep, we'll call it 5. Need to stop being lazy and by a belt for this lol
    That's pretty nuts dude.

    My only comment would be at a climbing gym they'd give you a 0 unless you do each rep from a dead hang.
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  26. #1886
    100% Delirious themonkay's Avatar
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    Originally Posted by DAaaMan64 View Post
    That's pretty nuts dude.

    My only comment would be at a climbing gym they'd give you a 0 unless you do each rep from a dead hang.
    Fuk them

    They don't got lats lol

    Thx though!

    I honesty don't really see the point of dead hang out other than the fact you can do them, or if you're just warming up with body weight.
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  27. #1887
    "showtime a-holes" DAaaMan64's Avatar
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    Originally Posted by themonkay View Post
    Fuk them

    They don't got lats lol
    yeah it is true they rarely ever do. They are mostly taught to offload as much weight onto their legs as possible.
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  28. #1888
    Registered User ErikTheElectric's Avatar
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    Squats from today.. + 10lbs after 90 minutes of spinning! (255 x 5) for five sets.


    Almost dead.


    Felt MUCH better pointing my toes further out today..

    165

    255

    255
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  29. #1889
    I'm VitaminVendetta PerpetualMotion's Avatar
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    So, at the beginning of the Transmutation phase of Sheiko, there's a max out portion. I have 8 more weeks left, 4 of which is the taper, but the numbers I have @ 166:

    375 high-bar squat
    280 comp. bench
    465 unbelted conventional DL

    Not too bad. I'm a sumo DLer and a low-bar squatter, so this is the first time I've ever high barred. I'll be switching back to sumo on the taper. Numbers I used for my spreadsheet and what I maxed at:

    365 squat
    260 bench (I hurt my left shoulder for following something stupid someone did in the gym)
    425 DL

    On max out day, I'm shooting for 405 high bar, 295 bench, and hopefully 535 sumo DL. Gonna run Smolov Jr. after.

    Originally Posted by themonkay View Post
    Pull ups + 30lbs *6, or if you want to be anal about my last rep, we'll call it 5. Need to stop being lazy and by a belt for this lol
    Chopping the top ROM, which is the hardest part. You can get up pretty high on a neutral-grip chin, and I don't think any of those qualified as a single rep. Compare your ROM to this:



    Admittedly, his is pretty extreme and there's a happy medium, but you need to get up higher. If it makes you feel any better, I called out Lvisaa on his DB bench depth a long time ago.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  30. #1890
    lagging quads connorpat1995's Avatar
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    Originally Posted by ErikTheElectric View Post

    Felt MUCH better pointing my toes further out today..


    looking much improved, but your upper back appears to round and your shoulders point somewhat backward at the top. Do your best to activate your lats and retract your shoulder as much as possible.
    I know it's tough to do it beltless while keeping your ribcage down but with some work you can nail it. Pec stretches before squats can make it a little easier to pull them back
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