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ok. then cable rows it is. could i do dumbbell rows along side? i like dumbbell rows a lot.

If you want to do a little it's not big deal since you feel comf. with them. Make sure you don't do that torso rotation thing anymore. But it's sufficiently different that I think you should of couse do the cable rows first concentrating on really getting the feel of a row.

This is kinda what I've been talking about with certain movements being overrated. The best movement is the one you can do with the best technique. Even if a person never got barbell rows down he'd be better off dropping them altogether in favor of rows he can do well, verus just using a movement based on dogma.

But there is always something overrated by someone and underrated by someone. Exercises, programs, coaches, everything.

Squat Day
Cycle 12

Overall Impression:

so....went in and did squats yesterday...i was in a hurry and i didnt want to workout...but i think this was a good workout though.

The Workout:

Box Squats
- 225 lbs x 3 reps x 3 sets
i focussed really really hard on the negative and sitting down slowly, keeping my feet wides spread out on the floor and keeping my glutes tight when i am on the box. took some getting used to. i have a vid. will post later..

Front Squats
- 95 lbs x 6 reps
- 135 lbs x 6 reps x 2 sets
this was fucking difficult on my shoulders....i dont want to do this exercise again....im thinking of just doing regular back squats for more reps instead...

Regular Romanian Deadlifts without lockout
- 95 lbs x 15 reps x 3 sets
the goal here was to do RDL's but not lockout at the top. this will hopefully help build some strength and endurance which should carry over to my deadlifts...

Ab Work
skipped

Grip Work
skipped

Shoulder Prehab Work
- Push-up plus

Eric, sir, when you read this: i have a question: would it be ok for me to drop front squats and do safety bar squats instead?

Yes, do the safety bar squats buy you will be surprised at how hard they are. Don't try to go too heavy.

But what kind of shoulder problem do you mean with the front squats. You mean that they hurt your delts? Everybody has to get used to them. Or do you mean this in regards to your shoulder "difficulties"? It doesn't seem to me that they would put you in a bad position. Unless the problems are in the AC joint.

Bench Press Day
Cycle 12

Overall Impression:

so guys...i apologize for neglecting my journal off late so much. i have 5-6 vids which i will post next....they cover all the vids of this week.

i hope everyone is having a good weekend or planning to :)

The Workout:

Seated Unilateral Dumbbell Shoulder Press
- 55 lbs x 7 reps x 2 sets
pretty hard

Pull-ups
- 5 reps x 5 sets = 25 reps @ 2 minute Rest Intervals
my weight has increased so that could explain why this is getting more difficult.

Dips and Bent Arm Pull-overs Superset
- 7 reps x 3 sets and 45 lbs x 10 reps x 3 sets respectively
nice!

Ab Work
- Circuit Training 2 Circuits
2 exercises: Hanging Leg Raises 10 reps and Overhead Plate Side Bends 10 lbs x 10 reps

Shoulder Prehab Work
- Protractions using Push-up plus

ok video time...

chronologically:

Military Press Day:

Squat Day:

Bench Press Day:

Sweet vids Anuj, Ihave never given front squats the time to learn them they look tough.Say, with the box squats do use a high bar position or low bar? Looks like a high bar but I couldnt quite tell.

Having a pull-up race with that other guy? lol

IronWorker