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i always get those two mixed up.

You'll get it straight. It helps if you write it down..by hand, lol. Well, that helps me anyway.

i wish i had a chalkboard...then i could write it 100 times

How bout a little dry erase board? It's 2008.

ha....screw you

^^ Haha you guys crack me up

Yes, I always protract at the top. I used a band also for added resistance for the first few sets. Then towards the end I didn't need it. Weak weak weak. I start my push ups with my chest on the floor. Then I push up. At the top, I protract my scapulae. Then I retract them to a neutral position. Then I move about halfway down. From that point, I accentuate the descent and retract my scapulae. Then repeat.

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Cuwel.

Conventional DL (3" deficit) - 3X2 205
Sumo DL - 245X2, 295X2, 315X2, 345X2, 365X1, 315X2
Pull ups - 4, 4
Pull downs - 160X5
Chest supported t-bar rows - 3X5 90

No more heavy pulling or squatting for 2-3 weeks minimum. I'm a little burned out. I had a shake PWO w/ 30g of protein & about...70g of carbs. Then fried chicken, fries, and a biscuit for my PWO meal. I'm going to go make or buy a fatty sandwich on white bread, eat some candy, and conclude my carb up for the day.

Another carb up ? I thought you finished Friday or Saturday.

I did. New game plan is this: 24 hour carb up every 7 days. Middle of the week, carb up for 6 hours after a heavy leg or pull workout. I just can't survive for 7 days without the carbs. I think that it will work out better this way. What are your thoughts?