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Old 11-08-2009, 03:11 PM   #71
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Look at your overhead squat and imagine there is 100lb up there. Could you hold it up there like that? Hell no. You would fall straight on your face if that were any more than 20lb. The weight must be centered directly overtop of your center of gravity.

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Old 11-08-2009, 03:35 PM   #72
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Quote:
Originally Posted by Pitysister View Post
and squeeze your ass like crazy at the end of that pullthrough.

when in doubt....always squeeze that thing
As gay as this sounds, this is true. At the top of a deadlift, pullthrough or anything - including a military press, ALWAYS squeeze your ass.

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Old 11-09-2009, 12:02 PM   #73
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Look at your overhead squat and imagine there is 100lb up there. Could you hold it up there like that? Hell no. You would fall straight on your face if that were any more than 20lb. The weight must be centered directly overtop of your center of gravity.

IW

Right, that's what I'm having problems with. I can't get my arms back far enough. Probably leaning too far forward too, but the arms won't go. Working with it

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Old 11-09-2009, 12:06 PM   #74
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Thoracic Extensions.
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Old 11-09-2009, 01:13 PM   #75
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Thoracic Extensions.
^ x eleventy billion
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Old 11-09-2009, 01:19 PM   #76
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^^ + me
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Old 11-09-2009, 03:33 PM   #77
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Camera batteries jumped ship while I was filming my first set today so I have no videos. Fortunately I got a spot by the wall mirror and was able to watch my form as best as I can. Both lifts went well, a lot of concentration went into back curvature and keeping the arms up on squats. I'm having a difficult time with that one, but doing the best I can. One thing to note is that my back naturally is pretty rounded. I'll toss up a pic if anyone cares for it, but that might have a lot to do with the curvature and arm dropping problem. It's not a strength thing, but range of motion. I did some thoractic extensions on a small medicine ball today, am waiting on a foam roller. Gotta bid on another one, got an email from the vendor saying sorry, this is actually out of stock. Fun.

DL: 5x2x225
FS: 5x3x95
Core work
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Old 11-09-2009, 03:56 PM   #78
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you can use a couple rolled up bath towels as well. works pretty well. your back may naturally have too much kyphosis....but that doesn't mean it has to stay that way

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Old 11-10-2009, 03:35 PM   #79
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Ok, next week (and please take videos):

DL: 225 lbs x 2 reps x 5 sets
FS: 95 lbs x 3 reps x 6 sets
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Old 11-12-2009, 08:36 AM   #80
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I'm only posting the vid of the 5th set of yesterday's presses, form didn't change any so I figured this would do. They were more difficult, but I got all the reps in. It was a pain managing the camera for pushups with a plate on my back, but form was fine.

MP: 5x3 with 100
Pushups: 25lb on my back, 22, 17, 16
Pullups: Adding 10lb each time for sets of 3, missed 3rd rep of 65 (started at 5lb to keep managing the plates easier)
Core work

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