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GoTuNk!
Chile4591 Posts
On August 21 2012 23:38 mordek wrote: Anyone have a cue for engaging your glutes during a squat? I was trying to actively do it yesterday and I felt like nothing was happening. I'm assuming that's less than ideal... Think of pinching a coin with your glutes. | ||
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AoN.DimSum
United States2983 Posts
back squat: 130/5x5 snatch pull+ 2 deadlifts 115/1 snatch high pulls: 70/3x3 bn pp: 70/5 75/2 (wanted 5) ab roller I feel a big pr coming.  | ||
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phyre112
United States3090 Posts
If you've never actually done that, i'll tell you that however hard you think you should be squeezing, you actually need to squeeze twice as hard. Also foam rolling them beforehand, so that they're loose(er) and doing an accessory movement at the end of the workout that helps with them (ghr certain kinds of box jumps, bridges, some other stuff). T-nation has a good article on developing glutes and activating them, you should be able to find it with a quick Google search. | ||
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Luxae
Israel232 Posts
Squat 1x3 60, 80, 100, 3x3 120kg Press 1x5 40, 1x3 55, 2-2-3 65kg - really pleased with that, I was stuck on 1x1 65kg for a while. Deadlift 1x3 70, 100, 1x2 130, 1x1 152.5, 170kg PR, 1x3 140kg EZ-bar curls 3x5 bar+40kg | ||
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AoN.DimSum
United States2983 Posts
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Luxae
Israel232 Posts
On August 22 2012 04:47 AoN.DimSum wrote: ncie job :D Thank you! | ||
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GoTuNk!
Chile4591 Posts
Yesterday: Deadlift 170kgx3x2, 170kgx2x3, Pulls ups 8-8-8-6 (I want to start adding weight, but bringing my bag to put discs on it seems too much work t.t) Today I felt like shit upon waking up. Not happy with that, I decided to ignore my feelings and hit the gym for some PR's. FS: 125kgx1x15 (PR, 15 times) BP: 125kgx1x15 (I haven't benched this much in a lot time, I'm sure I can beat my 133kg pr with some rest) It seems adding pull ups and OHP variations is doing wonders for my BP, because my shoulders are just way more stable and balanced. | ||
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phyre112
United States3090 Posts
Pendlay warm-up progression for clean Clean & jerk: 20kgx3x1, 45kgx3x1, 50kgx1 55kgx1 57.5kgx1, 60kgx1, 62.5kgx1 65kgx1, 67.5kgx1x5 Pendlay warm-up progression for snatch Snatch: 20kgx3, 25kgx1, 30kgx1, 35kgx1, 37.5kgx1, 40kgx1, 42.5kgx1, 45kgx1x5 Some arm work. Missed two jerks on the top set of cleans. Power cleaned the first one too. Sucks, but I feel better about my jerk than about my clean, and better about my clean than about my snatch. Almost comfortable enough to start posting videos though. | ||
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FFGenerations
7088 Posts
squat 90kg 2x5 bad form, 80kg 1x5 today: squat 60kg 1x10 bench 80kg 3x6 ish , 70kg 1x12 dead reps at 110kg (fail 115) bench would be 2x better if my back didnt fuck up after 5 reps (same kinda issue i had when i was around 55-60kg, so itll go away/i need to change something - i think it happens when i bring the bar too low down on my chest like below my nipple or something, this would put the weight onto that area of my back and unbalance me) squat yesterday was lame, i will be squatting daily (light) again coz that was doing wonders for keeping my legs "warm" deadlift fine just had no grip strength could manage 1 single lone chinup o_O | ||
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mordek
United States12704 Posts
Dip 25kg 3x5 - pretty pleased with this. Pull-up 20.5kg 3,2,2 - Worse than monday. going to lower the weight and just start working up 3x5. a little ambitious this first week back in it. Running has been taking its toll I think and making me tired on the squats but Tough Mudder is less than 3 weeks away! woot woot. Also proud of my 28.5 min 4 mile run yesterday so not going to sweat the squats being tiring | ||
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decafchicken
United States20019 Posts
Cj at 50 70 90 110 120 125 130 135 140 150x2 missed both jerks:-(, then had to go to practice. Not bad for a quick work out with a mildly torn ac joint | ||
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Sneakyz
Sweden2361 Posts
Front squat 6x10 60kg (lolololol) Planks/crunches/reverse crunches Fuck my knees. | ||
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decafchicken
United States20019 Posts
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Sneakyz
Sweden2361 Posts
On August 24 2012 00:14 decafchicken wrote: Nice triple at 200kg! Thanks! I could use your legs though T_T | ||
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AoN.DimSum
United States2983 Posts
interesting site of programming. Just found it. | ||
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Luxae
Israel232 Posts
Squat 1x3 80, 100, 120, 1x1 142.5kg, 3x1 162.5kg PR - It's a volume PR, so it's not that exciting  BP 1x3 52.5, 65, 75, 85, 1-1-1F 102.5kg PR - Both my wrists were aching, so it's pretty nice that I managed the lift anyway. Chin ups 1x3 +40kg L pulls up 1x5 Dips 1x3 30kg, 15kg My wrists were really bothering me so I decided to not do the rest of the workout. | ||
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GoTuNk!
Chile4591 Posts
On August 24 2012 04:15 Luxae wrote: Today: Squat 1x3 80, 100, 120, 1x1 142.5kg, 3x1 162.5kg PR - It's a volume PR, so it's not that exciting BP 1x3 52.5, 65, 75, 85, 1-1-1F 102.5kg PR - Both my wrists were aching, so it's pretty nice that I managed the lift anyway. Chin ups 1x3 +40kg L pulls up 1x5 Dips 1x3 30kg, 15kg My wrists were really bothering me so I decided to not do the rest of the workout. Get a pair of powerlifting wrist wraps from inzer, they are fucking amazing. | ||
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AoN.DimSum
United States2983 Posts
muscle snatch 40/3x3 front squat: 125/3 130/2 PR! (hoping to get 3 reps next week) ab roller wednesday clean + hang clean + jerk: 90/1x3 clean pulls: 125/3x3 back squat: 140/1x4 planks | ||
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extr3me
Norway145 Posts
Last workout: Deadlift: Benchpress: One arm shoulder-press: 10x1 60kg 5x5 100kg 3x3 32.5kg 8x1 100kg 5x1 110kg 3x1 40kg (pr in reps) 5x1 140kg 8x1 100kg 5x1 180kg 2x1 200kg | ||
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Luxae
Israel232 Posts
On August 24 2012 05:05 GoTuNk! wrote: Get a pair of powerlifting wrist wraps from inzer, they are fucking amazing. Only reason I haven't gotten these already is that the shipping costs are more than likely well over the costs of the wraps themselves. But I suppose that if this shit continues I'll just have to fork over the money. | ||
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