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  #31  
Old 09-01-2015
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Originally Posted by Narkissos View Post
The sumos start good.

We might need to look at adjusting your rep range to hold off fatigue.
I am thinking about lowering planned weights by a few %. But to be brutally honest my main problem is mental lazyness. It takes a tremendous amount of focus for me to really keep the core tight and after a few reps I tend to default into slacking and defaulting to my old round back style. I became aware of this rather recently so hopefully just sacking up a bit will solve it!
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Old 09-01-2015
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Crazy.

Great vid!
This method is so crazy efficient that I don't even know what to make of it. My main fear is that it just shuts down the body's pain perception and allows working heavy even when the body should say no. It feels like magic and that is bound to have some drawback hmm.
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  #33  
Old 09-01-2015
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The squats look better here. But, the movement pattern is still off.

I don't think you're using your hips.

Looks like knee extension, followed by locking out of hips at the very end.

So it forms a wavy movement instead of a violent hip-driving party.
What do you think is the cause? Weak hips or faulty movement pattern?

I have also noticed the wavy motion and I can feel it when I squat but it is very hard to break. Been doing it for years. During warm ups I can maintain a nice vertical motion but with weight or fatigue the lateral motion starts :/

I know I got weak sauce glues though. Now when I started pulling sumo my ass is getting record sore so maybe that will help.
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  #34  
Old 09-03-2015
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Sumos, bench and close grip inclines.

I had something funky going on in my right hamstring today so I was a bit cautious when pulling. I am fairly happy with most reps except the third rep on the heaviest set.

Bench was solid and ok today, not much to comment on that. I was a bit stronger than I expected and could have done a heavier 3 rep set but without a spotter or power rack it isn't worth the risk.

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Old 09-16-2015
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After a 2 week break from squatting to let my knees heal a bit I am back to it. I dialed back all weights by 20 kilo and kept it light and really tried to engage my glutes. Not sure if it worked but knees are not complaining.

I have had a bunch of awesome bench workouts lately. On Tuesday I hit 112.5 kg for 5 super easy reps and today I hit 117.5 kg for 4 reps (I forgot do turn on the camera for the top set and last back of set ) followed by two back of sets on 112.5 kg. I am really in the flow when benching now and I hope nothing will screw it up, my estimated max is around 140 kg now so I am the strongest I have been in the bench since 2010'ish.

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Old 09-20-2015
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2015-09-20

Today I did sumo pulls, pause bench, feet up bench and slow squats. For sumo I just went up to 150 kg to feel how my hamstring would handle it, it went ok but I decided to not do any more pulls today. No point in being greedy!

Overall a pretty good workout, no knee pain today. Squats I did very light and focused on depth.

Bench felt solid, looking at the video might ass might have slightly lifted of the bench on a few of the reps so I need to lock that down properly before it turns into a bad habit. I missed my top set of 4 reps on 112.5 kg.

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  #37  
Old 09-21-2015
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2015-09-21

low box squats, 2 count bench (a 2 count pause on the chest) and rows. I focused mostly on getting my ass and hammies to work on the box squats so I didn't pay much attention on the weight. My chest was toast like hell after yesterday so I didn't go wild on the 2 count benches either.

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  #38  
Old 09-28-2015
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Workouts on the 24th and 28th.

Squat depth was a bit shady on some of the sets but I am happy with the top sets. I have been doing ab wheel work every single day and I can feel it helps to keep me stable when squatting. Overall two good squat sessions and no pain what so ever!

Bench was so so, on the 24th I was very tired. I was supposed to work up to 117.5 kg but on 112.5 I felt so weak that I called it a day. Today I did half board press, since I don't have a board I just used the squat pussy pad. The goal is to completely relax a the bottom and then push again. Doesn't look like it but I did it. Felt ok, solid session.

Yesterday I did deadlifts but didn't film it. Worked up to 2 solid reps on 180 kg in the sumo, no pain in hamstring and it was silly easy!


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  #39  
Old 10-01-2015
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2015-10-01

Solid session today again, worked up to 4 reps on 135kg in the squat and 3 reps on 122.5 in the bench.

I found a nifty bar path analysis software that I played around with. It will be a great tool to make sure I keep my reps consistent and to spot where I lose consistency!




It is very obvious how close I am to failing on the third rep on the bench top set. The bar was moving purely horizontally for a short while.
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  #40  
Old 12-12-2015
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Its been a while now since I posted a vid, here are some random videos from the last week.

Bunch of tripples on 140kg low bar squats and close grip with 110kg
https://www.youtube.com/watch?v=l4aEyzGQZK8

Sumo deads, tripples on 175kg. Had a bit funky back so groove was all over the place.
https://www.youtube.com/watch?v=zEUvqw959BA

(slight) pause bench tripples on 115kg
https://www.youtube.com/watch?v=2XN9nVW_zK0

Training is going fairly well, had 2 weeks of all lifting when we where traveling so that dropped my strength a bit but now I am back in bizniz. All small nagging injuries healed up as well.
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