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  #11  
Old 11-20-2011
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Thanks :)
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  #12  
Old 11-21-2011
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Todays workout

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  #13  
Old 11-22-2011
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epic workout log lol

:)
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  #14  
Old 11-22-2011
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Old 11-24-2011
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Originally Posted by Johan View Post
Friday 18 November 2011

Front squat 115kg*5 115kg*5 115kg*3

Close grip bench 100kg*5 110kg*3 120kg*3 125kg*1 130kg*1 135kg*1 140kg*fail

Deadlift 175kg*5

I am quite satisfied with the bench, I am hitting about 90% of my previous 1RM despite not having benched seriously for years. Lets see if I will be able to blow past my old 150kg 1rm.

Squatting today was a grinder, every rep was hard, brutal and ugly. I didn't get the last two reps on the last set so I will have to redo the weight before I increase weight. So lets see if I get it on Monday. The front squats are becoming VERY hard. I have taken my 5 reps for 3 sets weight from 80kg up to todays 115kg. 80kg was of course not near my max but it has still been an amazing linear progression. Soon I think I will hit the ceiling with this method, then I will switch to Texas Method after resetting the weight once.

I am starting to deadlift again, I will do a heavy set of 5 reps every Friday. Today I hit it with 175kg. My best 5 rep was probably around 190kg so I am doing about 90% of my previous best as well now without having trained deadlift for a long time.

I am quite dead now it will be interesting to see how long it takes to recover my old strength levels in the deadlift and bench. Now hopefully with much better form in the deads.

http://www.youtube.com/watch?v=QOTck_5TfsE
Solid.

Doesn't the uneven loading on your spine during the max effort front squat leave your back tired?
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  #16  
Old 11-24-2011
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Its technique , I always do powerlifting style bench press. Arched back, tucked elbows, retracted scapula etc. It shortens the stroke a bit and also boosts the overall tightness in the body, enables leg drive etc. Much safer for the shoulders and chest as well (although it does lower the chest recruitment in the movement and puts more of it on the triceps).

One would have to arch the back a lot for it to be bad in anyway.

I think my arch looks more than it is though due to having the belt on and the t-shirt being baggy around it.

A good arch should be about high enough that someone could comfortably slide an arm between the bench and the lower back. Here is some good pointers by Dave Tate
http://www.youtube.com/watch?v=iHHGtQn0V5I
Good vid Jo
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  #17  
Old 11-24-2011
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  #18  
Old 11-24-2011
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Nice!
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  #19  
Old 11-24-2011
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Solid.

Doesn't the uneven loading on your spine during the max effort front squat leave your back tired?
Strangely enough it doesn't really. Although the front squats during that workout was sinfully ugly. I think all the years I did with super ugly deadlifts kind of made my back retard strong in all kinds of weird configurations lol. My body all the time wants to assume those positions and its a constant fight for me to stick to proper form.

After I saw that video though I decided to drop down to sets of 3 instead for a while and I will work more on depth and more on keeping elbows up so that my upper back doesn't collapse as much.

Today I hit 3 sets of 3 with 117.5kg and yesterday I quite easily did a new 1rm of 125kg. Goal is to hit 3 sets of 3 with 120kg before I leave for a two week vacation. Then when I am back I will reassess my program and change some things up.

Training has been very successful this fall. Starting conservative at 80kg and squatting 2 or 3 times a week and adding 2.5kg each time has been a very good approach. My old 1rm of 120kg has been blown away! Consistently chipping away on the same program for a few months works wonders

Goal for the first half of next year will be to continue to slowly lean out while I blow away my old strength records(230kg deadlift, 150kg close grip bench) and also improve on the lifts I have been focusing on now.
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  #20  
Old 11-24-2011
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lol @ 'retard strong'.
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