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Thx Widdoes

I think I was concentrating too hard on sitting back before that I let everything come loose, these felt much better and due to being tighter I was much faster off the box, good stuff!

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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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whoa, whoa, whoa, whoa.


did i really miss this?


you said...."poo poo"

LMAO Pity

So as I said I have been working on bench set up, I read this article here http://www.elitefts.com/documents/step_up.htm and I am trying to get my feet underneath and behind me and drive on to my toes, problem is my lower back is FRIED, not sure if its DOMS or just the fact that I need to work my lower back more effectively.Anyone got any thoughts on that? alos anyone got ant tips on how to stretch out and get a bigger tighter more secure arch for benching?

i've been doing the one where you lay on your back, and pull your knee into your chest...supposed to stretch the ass and low back...2-3 times a day...once right after waking...i either do some mobility stuff or spend like 2 minutes on the elliptical to get blood flowing...and then do a quad/ham/low back/priformis/it stretch..


i'm not sure that it will "give" you an arch...i think that comes naturally....

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Hey guys I have decided to make a few changes in the routine.I am splitting up to a 4 day split, 2 lower days and 2 upper days, my reason being work is crazy right now and I think squatting before benching is taking its toll on my bench.I will also be working with heavier weights on one day each and keeping the DE days.

Today heavy squat day

I upped the weight on squats and was pleasantly surprised with how things went, I hit 5 pretty solid doubles with 115kg, not bad, the rest of the workout consisted of some RDLs a few pullthrus and heavy abs.Great workout.

Heavy squat 12/5/08
Squat 5x2 115kg
RDLs 3x5 80kg (these felt great)
Pullthrus 2x12 70kg
Kneeling cable crunches 4x8 70kg

The plan is to squat heavy as long as I can and rotate in some other exercises when things stall, box squats and GMs possibly.Oh and I got vids comin of the squats and RDLs.Cheers

Good luck with the routine changes.

Thanks widdoes, vids should be up tonight.

I think it may be a good idea to do a test day to see where your 1RM stands for your major lifts.

The doubles are a great idea but it would be good to know just how heavy you really are lifting and plan for that. With max work it's a bit different than volume work. If you are lifting so light that you can "just keep going untill you stall" without that comprimising you then you are probably lifting too light for that amount of volume to be usefull.

On the other hand if it IS heavy enough then you don't want to do it until you outright stall. Remember just having a bad day is not a stall when you are doing the volume work. But with max work you usually do not want to keep plugging away in the face of failure becasue you will end up losing ability.

In the past if you stalled you could just decrease the volume and even up the intensity and unstall yourself. But with max work you need to plan for a limited run and according to what you are doing you need a way to manage it.

Instead of explaining a bunch of theoretical stuff, though, how about you do a testing day (maybe rest up for it a bit or have some easy days)...then it would be much easier for me to help you plan. Or if you think you can give very good estimations...

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

squats
E thx man will def have a few questions for you soon