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Old 11-18-2011
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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.

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Old 11-19-2011
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Hey bro Im super impressed with your strength and dedication. For all the people out there who bullshit about serious training, your a great example of somebody who really does bust their ass in the gym.
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Old 11-19-2011
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Thanks mate, means alot coming from you

I just wish I had a bit more to show for all years of hard work, but patience is a virtue I guess
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Old 11-19-2011
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Hey Johan. Whats up with the arch in your back while you bench? Is that on purpose, is it technique? I'm curious, I've always been told that it's bad to do that.
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Old 11-19-2011
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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
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Old 11-19-2011
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Interesting, I'll have to play around with that a bit.
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Old 11-19-2011
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Let me know how it works out if you give it a go! I think the upper back tightness is the number one most important thing.
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Old 11-20-2011
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http://criticalbench.com/images/fund-arch2.jpg

NOT a good arch
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Old 11-20-2011
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^^ Unnecessary for someone just training, but excellent for a competitive powerlifter
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Old 11-20-2011
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this is really impressive!

Mein Gott!! Johan is a Giant!

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bench press, deadlift, front squat, powerlifting, squats, strength training, weightlifting


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