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yeah i know man. i was so pissed when i realized i forgot my mac card to. im getting stuff together now

Yeah, what I meant is that it's a support and activation thing. You will end up doing a lot of weight of course but it's kind of like external rotations. You will want to move the weight up but you don't need to approach it like it's a primary strength movement and start rapidly progressing the load rather than adding reps, etc...that's all I meant about weight.

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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.

oh ok. i misunderstood. you the first time. my bad.

today i messed around with some deadlifts and yes they are horrible. i see it and i will do whatever it takes to fix it. got to work late today. so i got ot the gym late. and i cut a few thing out because i wanted to go to the stadium an run and of course the shit is closed because of a game. fuckin sucks. anyway i still need to come up with a set routine. i have been kind of slackin on making one because i am starting a second job tomorrow and i had to be sure of what days i have free to workout.


i warmed up with some reps of 185 and after that i put on 315 to see what i could do. after i did 3 i was WORN OUT!!!!! that goes to show how shitty i am right now and it PISSES ME OFF!!! i feel like banging my head against the wall. everyone has to start off somewhere but damn. it took a lot out of me. once i did those i tried 275. i picked it up and i could do it but i knew i wouldnt have got a good amount of reps in so i finished with 3 sets of 5 with 225.


afterwards. i did a pyramid set of bench press because i didnt sdo any pushups on sunday and i wanted to get some reps and heavy weight in. i felt so tired when i hit the bench but i was able to do 12 @225, 10 @ 275, 6 @315 , 2@ 405, and repped out with 225 and did 12

afterwards i felt kind of ok again so i wanted to do somemore deadlift type of work so i did 3 sets of 3 deads into a clean and press, and just repped out with the press on the last set with 9 @ 205.


i left after that because i wanted to run, but the place was closed. i dont think it was a supr bad workout because now i know the type of volume i can handle with deadlifts and i was getting my form straightened out.


to anybody who actually read all thisi am asking for suggestions. and i am not asking to be annoying but i want any suggestions possible. i will have monday through wednsday available everyweek and everyday for the rest of the week is always in the air for which days i will have available to workout. in order to get my deadlifts and squats up i know i have to do them but i know they have ot be placed at the right time. so do you think i should squat one day, do deads the next and try to fit them in again somewhere in the rest of the week? or should i not worry about it that much as long as i am doing enough on the one day that i do them? i ask this because i tend to try and overdo shit and listening to you guys have helped me so far so a few suggestions would keep me from squating and deadlifting my life away

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OH SHIT!!!! ITS THE COPS!!!!

You clearly don't know shit about fuck - KANE

You're not some sort of mystical creature that is immune to a training effect- KANE

I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!!

yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway

get a vid of your deadlifts

if you work out 3 days a week....squat heavy the first workout...deads the second...light squats on the third...

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you know what. im gonna put my camera in my bad right now. every single day i forget to bring it. im not going to the gym tomorrow. i may go friday but if not i will start getting some vids up on monday.

im gonna get today and tomorrow in at the gym and i will post some vids next week. my lip was the size of philly and then i got this huge scar on it form it getting to big thats why i was out of the gym and since i may not get in th eamount of work i want this week that is the reason why i will wait till next week to post.

i will post deadlifts, clean and pushes, squats, squat good mornings, fuck it i may post everything i can if i can find a good way to set up the camera. but i will be looking for feedback on form. ill try to get in light weight vids and heavy. i will post the workouts i do this week even though they will be all over the place, but im starting to feel posting something will be better than nothing so i can backtrack.

about time you updated.

since the week was shot anyway i figured i had my camera in the bag so i would make some vids today. i turn on the camera and see that its almost dead due to my little brother using it all the dam time. so i said fuck it and tried some PRs. i never do them but since this is a wekk damn near lost i said her why not. and then you guys can tell me what i did wrong.

FYI i look horrible in these vids but there are all guys on here so i dont care


first i did 455 bench. i didnt warm up or nothing i just did a few ab wheel joints and put the weight on. i should have warmed up but i didnt want anythign to take away from my strenght cause i really didnt eat today at all. i put the 455 on and it look sooooooooo slow and stupid. i did it went to 475. i got it and it looked and felt way better. my arm wasnt leaning or nothing but i hit the damn post and if fucked me all up. since i had no spot i had to just throw in on the safety post and i knew i couldnt try it again. kind of upset i messed myself up but ill try it again when i have eaten warmed up and in better shape. also my bench usually looks way better than this i guess since i didnt warm and it was real heavy it didnt look good



here is the military press at 315. i cheated a little lol sorry. but if i didnt do that bench i think i may have been able to just push it straight up. but oh well giving it a little jerk though i think i may have been able to do 20 more pounds. ill try to get it up on a seperate day so i wont have to jerk it as much



did a few clean and pushes but the camera cut off on me. after lookin at the vid i normally get my ass lower than that. cant really explain why i was so high. the camera cut off in the middle but i did 2 sets of five. i look soooooooooooooo slow. after that i finished with 2 sets of 10 with 145. those felt way better. with the heavier weight it felt like i was muscling the wieght up. when i went lighter it felt like i was peeling the weight off the ground. and i felt myself being lower than before. the cleans were way more fluid. i guess i just have to practice, practice, practice. havent done these in years so hopefully i can get back up to speed



all in all i think the bench was ok. the second one was better but i deleted the vid cause i failed. no point in showing a failure. whether i hit the post or not. the cleans we so slow but when the camera cut off i did the 145s and i actually felt myself getting the form down better. so ill post more in a bit but the camera died on me. sorry fellas. and i finished it up with 1 set of ten dips and 2 sets of 8

i tried some pullups and i got a full one and when i treid the second one i was pulling so damn hard i felt the rack falling over so i got off lol. i guess racks arent meant for stubby 300 pound dudes to do pullups

You're one strong motherfucker monster.

Here's my 2 cents as far as the videos go:

Bench: Please don't do that kind of weight cold. Flat bench is becoming more notorious for causing pec tears and doing that cold is a very bad move. Your warmup shouldn't be taking much out of you strength wise, if anything the acclimation might let you push a heavier weight.

Cleans: I know you're getting back into them and everything, but I would focus on your clean. You've got the pressing power down, but your clean looks a bit mechanical (especially at the top end) and should be more fluid and explosive (can't find the word I was looking for lol).

<Insert cheesy youtube video here>

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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