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Quit Level & Restart? (log)11811

Cannonball private msg quote post Address this user
Like for instance in todays workout you could just swap CGBP for an equal amount, same weight of slow or count bench. Our volume is pretty much the same atm so

It does look like westside (?) so rotating exercises shouldnt be a problem
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WinnersNeverQuit private msg quote post Address this user
Yeah it is westside type conjugate system, and okay, I'll give that a go and swap out the tricep work on one day with that sort of bench
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WinnersNeverQuit private msg quote post Address this user
ME DEADLIFT
4" Deficit Deadlift
250kg 550lbs X1
220kg 484lbs X2,2 2,2

Box Squats
117.5kg 258lbs 10x2

Romanian Deadlift
180kg 396lbs 4,4,4,3

Seated Goodmornings
100kg 220lbs 4x8

Chins
8,6,6,6
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FiremanSi private msg quote post Address this user
Glute bridge vie this week ?? haha.

Also would u only go as high as 60% when doing 10x2 speed sets ??
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WinnersNeverQuit private msg quote post Address this user
I do 50-55-60% on my box squat max for squats as anything more and I feel it slpwly significantly.

On deads I do 50-55-60% and then add in bamds the next cycle of 50-55-60, then heavier bands before the next and restart the process when I next max out. Likewise on bench.
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WinnersNeverQuit private msg quote post Address this user
Been having trouble hitting depth on squats lately, very tight at the upper glute area, I think it's the illio-psoas(?) muscle as my massage therapist said to me when she found the tightness there a little while ago.

Just tried a new tip that I remember @irishgymsheep mentioning little while ago, don't use a foam roller, use some pvc piping instead, I used roughly one that is 4-5cm diameter and it fucking wrecks! 10X better than a foam roller.
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AarronStenner private msg quote post Address this user
@WinnersNeverQuit dude get a hard ball and sit on it then cross your leg over like on the limber 11 video, its amazing for where you said you babe tightness
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FiremanSi private msg quote post Address this user
Quote:
Originally Posted by AarronStenner
babe

Good advice babe. haha.

I upgraded to this one:



Gonna get a PVC pipe when this isn't good enough.
BUt what @aaron said really helps the glutes man. I have a couple of great stretches with bands for glutes but their hard to explain.
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_RudeCrew private msg quote post Address this user
Yo check this kid from the US. Hes only 21

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Cannonball private msg quote post Address this user
Sometimes when one think its the upper glute/lower back area thats tight because it gets crooked in the lower position of a squat/deadlift it can actually be because of tight adductor magnus
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FiremanSi private msg quote post Address this user
Dude i hope u have an idea for a new thread cause this ones nearly OVAAA !!
Post 486 IP   flag post
AarronStenner private msg quote post Address this user
@FiremanSi not again! I'm turning auto correct off. Fuck sake
Post 487 IP   flag post
WinnersNeverQuit private msg quote post Address this user
i'll try those ideas out

DE BENCH
Speed Bench 55%
90kg 198lbs 8x3

Pause 1-2"off chest (concentric) 66%
110kg
6
6
6
7
6

Military Press
70kg 154lbs 4,4,4,3

Deadstop rows
110kg 10x6

Rear Delt Raises
8kg 17.5lbs 5x20



Speed on the bench press was nice and quick, definite improvement from when I first started
Post 488 IP   flag post
WinnersNeverQuit private msg quote post Address this user
@_RudeCrew that's insane weight, haha lifetime goal
Post 489 IP   flag post
FiremanSi private msg quote post Address this user
Quote:
Originally Posted by WinnersNeverQuit
Deadstop rows
110kg 10x6

Like a pendlay setup ??
Post 490 IP   flag post
WinnersNeverQuit private msg quote post Address this user
Essentially, just not parallel to the floor
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WinnersNeverQuit private msg quote post Address this user
Fuck
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WinnersNeverQuit private msg quote post Address this user
it
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WinnersNeverQuit private msg quote post Address this user
this
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WinnersNeverQuit private msg quote post Address this user
thread
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WinnersNeverQuit private msg quote post Address this user
might
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WinnersNeverQuit private msg quote post Address this user
as
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WinnersNeverQuit private msg quote post Address this user
well
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WinnersNeverQuit private msg quote post Address this user
be OVEERRRRRRR!!!!!!!!
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Trev182 private msg quote post Address this user
NEW LOG
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340755 500 25
destitute