Thanks IW.

Sunday 16th March
Volume Day

Step ups 45lbs db's 5x12
Pull throughs 120lbs 5x10
Bench PR 127.5kg 1x1
Rows 95kg 5x5
Grip work 90kg 2x5, 60kg 1x10

Here is a vid of my Step Ups, 2 warm up sets and 2 work sets. Any advice??

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Oh, man, Marv, that looks really not safe. Anything else you can use? Maybe if feels more stable than it looks.

They look good. You need to learn to control the negative. You are basically dropping onto your rear foot. It's very hard to get that down but it's important and will help with what you're trying to do. If you continue to drop onto your foot like that as the weight gets heavy you could end up with some wicked shin splints. That's the only advice I could give. You'll be able to control the descent more as you go...it's a strength, balance, and rhythm issue. Not something I can describe you just figure it out. They look very good though and you're keeping a nice upright posture.

Gday Eric

The only other option I have is using a work out bench with a padded top or maybe a flight of steps. It felt Quite stable. Does it matter how far I step back? If so what difference does it make?
I will get a vid up of the pull throughs soon. I can really feel them in the glutes today.


Thanks MaRvO.

Well if you feel safe go for it.

The distance of the down leg makes much the same difference as stride length in split squats and lunges. The further back the leg the more glute and hamstrings and the closer the more quads. When you step farther back you should be able to feel the extra tension in the glutes especially. I would keep it back a bit. Not too close.

You could stand to be just a bit higher. Right now you might want to stick with that height to work on it and then maybe put one plate on the stack to adjust it up a bit...use that as a progression before adding more weight.

I posted some info on this once upon a time...I'll try to dig it up.

Here: http://www.bodybuilding.net/training...le+supplements

Thanks Eric I will read up.

Tuesday18th march
Recovery Day

Squat 132.5kg 2x4
Press 60kg 1x1
Dynamic Press 37.5kg 4x3, 35kg 4x3
Deadlift 195kg 1x1

I worked a 10hr day and was rooted, the gym was a sauna. I was only able to press my 3x3 for 1x1. However I managed another Deadlift PR. I guess the Squat deload helped.

MaRvO.

Congrats on the deads PR Marv :weights:

nice pr man...that's big.

Gday Widdoes and Pity.

Thanks guys, Im pretty keen to pull 200.
I have reduced my calls the last couple of weeks. I had blown up to 88kg. Im now back at 85kg and would like to get down to atleast 82.
The waistline was getting a little out of control.

MaRvO.