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Old 14-01-14, 23:42   #61
Mellor
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Quote:
Originally Posted by Teddie View Post
Just getting the bracing sequence down is going to be an achievement, I don't actually really understand what he wants from the book.
I think he is breaking it right down to baby steps to explain everything going on, but in reality once you understand whats happening you brace yourself much more efficiently.
Eg Core, Shoulders, Deep breath
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Old 15-01-14, 11:43   #62
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I'm lost on the whole "pull your rib cage down" part?
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Old 15-01-14, 12:17   #63
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Quote:
Originally Posted by LuckyLloyd View Post
I LOVE Deadlifts! The ultimate no bullshit lift.

But my coach rarely lets me train it. Training it often is frowned upon for numerous reasons and when it gets heavy you won't be able to sustain it.

Keep trucking though. Once you're doing stuff regularly that's a good start.
As someone who goes and does his own thing in the gym, including deadlifts, just wondering why it is frowned upon?
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Old 15-01-14, 12:43   #64
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Never heard of DL being frowned upon to me honest, would be curious as to why it's frowned upon also?
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Old 15-01-14, 13:53   #65
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Quote:
Originally Posted by Teddie View Post
I'm lost on the whole "pull your rib cage down" part?
As if you are trying to pull the front of your bottom rib down to your pelvis. You can't crunch it down as your glutes are tensed, but "trying to" will tense up your abs and core.
Then take a deep breath into your belly (is with you diaphram) and it gets even tighter.

Quote:
Originally Posted by brady23 View Post
Never heard of DL being frowned upon to me honest, would be curious as to why it's frowned upon also?
It was a bigger CNS load compared to other lifts, so it's easily over trained.
Even intense DL cycles like Coan Phillipi only involve DLs once a week. Compare to Smolov for squats, or smolov jr for bench
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Old 17-01-14, 22:17   #66
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Finished the book I was reading so will now get a chance to steam in supple leopard, looking forward to it. Backs wasn't as bad the next day but still annoying me so left out the dealifts today, gym was busy to couldn't get a rack for shoulder press.


Bench:
5x25, 5x30, 5x35, 5x40, 5x42.5

regret not going for 45 at the last set, 42.5 felt quite easy which is a great signed.

Squat:
warm-up 10x20
10x40, 10x45, 10x50

Decided to go a bit ligher on the weight after last time. Really noticed the extra reps in my legs.

Lunges:
10x7.5, 10x7.5, 10x7.5

Should really try and work in more lunges, love them.

Dumbell shoulder press 8x6kgs, 8x6, 8x6.
Later raises 8x4,8x4, 8x4

3 sets, with no break. Wrecked by the end of it.

Need to do some more cardio so going to aim for 2km in a quick time, rotating between sprints, walking and jogging.
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Old 21-01-14, 22:34   #67
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Squats:
10x20, 5x20, 5x20

10x45, 10x50, 10x55, 10x40

Was only going to do three but other stations busy at the time so did one extra set.

Rack pulls:
5x20, 5x20

5x40, 5x45, 5x55

Going to go back and try the full reps from now on I think. On Squats my depth is better and I've improved in maintaining a tight core as well so hopefully that should help my DL's.

Shoulder Press:
5x20, 5x25, 5x30, 5x35, 5x37.5

Last set was a really struggle. barely managed to finished off the 5.

Bench wasn't free to did

Dumbell shoulder press 8x7kgs, 8x6, 8x6.
Lateral raises 8x4kgs,8x4, 8x4

Horrible by the last set, needed breaks at least every second rep for the lateral raises.

Abs:
8 crunches + 30/20/20 seconds front planks for 3 sets continuous.

Wanted to do 30 seconds for each set of planks but body had a different idea.

Last edited by Teddie; 21-01-14 at 22:37.
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Old 25-01-14, 12:34   #68
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Friday 24th:

Deadlift:
5x40, 5x45, 5x50


Went well I think, gym busy so where I set up was hard to get a recording so will try it next time.

Bench:
5x25, 5x30, 5x35, 5x40, 5x42.5

42.5 was alot harder than last time.


Dumbell shoulder raises 8kgs + Lateral raises 5 kgs 3sets.


Was limited on time and all the racks were being used so couldn't wait around for squats.
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Old 25-01-14, 12:38   #69
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I've done a few of the Supple leopard tests

Overhead Squat test: This would be a fail if there was a failure mark. Get about half way to parallel and the bar over my head starts coming forward.

Hip hinge test: My back turns into a U-shaped about half way down.
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Old 28-01-14, 22:11   #70
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Squat:
Warm-up 5x20
5x40, 5x45, 5x50,5x55, 5x60, 5x60, 10x40, 10x40

Looking back I think I over did it a bit! Trying to squat with feet pointed straight ahead which is quite different .

Shoulder Press:
5x25, 5x30, 5x30, 5x35, 5x35.

rack Pulls:
5x20
5x40, 5x60

Dumbell press + lateral raise
8x6kgs + 8x4kgs
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Old 29-01-14, 23:15   #71
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Got a good half an hour of recording air squats tonight. Realised that my normal squat is pretty terrible. Back folds forward very quickly and reaches nearly horizontal at the bottom of my squats. The bottom of my squat is always above parallel which isn't good either. With the new routine I'm hoping I'll have more time in the gym which I'll spend the weights doing a lot of stretches.
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Old 30-01-14, 21:54   #72
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Bench:
Warm-up: 5x20
5x30,5x35, 5x40

Squats:
Warm-up 5x20, 5x30
5x50,5x55,5x60

didn't get a chance to do a row.

Abs:
8 crunches + 30 seconds plank x 4.

10 minutes of stretching.
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Old 01-02-14, 16:02   #73
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Good session today. First time I've done some foam rolling before or even after a session. Great to not have to rush things as well. Only realised after I'd done squats that I wasn't meant to do them this session.

Squats:
warm-up 5x20, 5x30, 5x30

5x50, 5x55, 5x60

Press:
warm-up 5x20, 5x20

5x30, 5x35, 5x40

Hanging:
Didn't do pull down so instead just hung on a chin-up bar for a long as I could. About 15 seconds three times.


Abs:
crunches + 25 seconds plank x 3
Leg raises

Did my 1km as well. Really hate treadmills.
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Old 05-02-14, 16:58   #74
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Warm-up
.50km jog
Stretching
Foam rolling

Rack pulls:
warm-up 5x20, 5x20, 5x40
5x60

Can't seem to grasp the form for these at all.

Shoulder Press:
5x20, 5x20
5x35, 5x40, 5x40

Big struggle on the last set. Just about managed to finish it off.

Hanging:
Gonna to make more of an effort to move upwards from now on. Not sure I'll do very well though. Grip seems very weak.


Excercise bike:
first time on and didn't time it. Going to use this to replace my run at the end of my workout, need to work on my thigh strength so this should help.

Abs:
10x3 crunchs + 20 second planks

foaming rolling + stretching to finish off.
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Old 07-02-14, 22:58   #75
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6th Feb:

.50km jog, stretching than foam rolling.

Bench:
warm-up 5x20, 5x20, 5x20
5x30, 5x35, 5x40

Squats:
5x20, 5x30,5x35
5x50, 5x55, 5x60

10x40 with a narrow grip and only went down a small bit to target the thighs.

Dumbell row:
8x10, 8x10, 8x10


Exercise bike:
1min sitting down, 30 seconds standing up for about 10 minutes. Sitting up really kills the thighs.

Abs:
10 crunches + 25 second planks x 3.
Legs up.


Today:

gym was very busy to gave up on the idea Id get my regular routine down. Foam rolling and stretching.

Did lunges and step ups with 7.5kgs for awhile. Then did excercise bike for about 15 minutes with 30 seconds sitting down, 15 seconds standing up. Could barely walk getting off the bike.
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Old 09-02-14, 22:14   #76
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Did my first ever air squat to parallel this evening. Boom! Now I just need to do it with some weight on my back. In an effort to tidy up and maximise my time in the gym I'm going to plan my sessions before I go to the gym. Here's tomorrow's....

5 mins Exercise bike
5mins dynamic stretching
5mins foam rolling
- 1 min calves, 30 second each
- 1 min hamstrings 30 seconds each
- 1 min thighs, 30 seconds each
- 1 min abductors, 30 seconds each
- 1 min tennis ball on tight areas

Deadlift:
Warm-up 3x5
1x5

Press:
Warm-up 3x5
3x5
Accessory:
3x8


Exercise bike 10mins
30 seconds seated, 15 seconds standing

Abs:
Legs raises
30 second planks x 3

10 mins static stretching:
2min hamstrings, 1 min each leg
2min thighs, 1 min each leg,
2mins adductor 1 min each leg
2mins calves, 1 min each leg
2mins hips, 1 min each leg


It's not perfect, but a start. Over the next week I hope to get a good idea of what each stretch I'll use and improve on the abs routine with some research.
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Old 10-02-14, 23:20   #77
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5 mins Exercise bike - done
5mins dynamic stretching - done
5mins foam rolling - done


Rack pulls:
Warm-up 5x20, 5x30, 5x30
5x50, 5x50

Forgot to record the first set so did a second. Looking at the video form seems much better than the last time I recorded.

Bench:
warm up 5x20, 5x20, 5x20
5x40, 5x40, 5x40

Only realise now that I was meant to do press. Weight felt fine, 5x42.5 up next.

Hanging:
15seconds x 3. Grip isn't great at all. Hand felt very raw after these.

1/4 Squats:
5x20
5x50, 5x50, 5x50

Had lots of time to waste so did some squats and only went down about a quarter of the way to hit the thighs.


Exercise bike 10mins - failed, was in bits at about 8mins and pussied out. ugh.
30 seconds seated, 15 seconds standing

Abs: - failed
Legs raises
30 second planks x 3

Only did 20 second planks

10 mins static stretching - done
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Old 11-02-14, 07:03   #78
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Don't throw in 1/4 squats imo! If you must, throw in additional core / cardio work but there's never any shame in breezing through your assigned lifts and calling it. If you stick at this you'll eventually dream of times where you wanted to do more.
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Old 12-02-14, 14:30   #79
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I did it before work so it was either extend it a bit more or go to work early, I think extending it will generally win that one. Although after today's workout maybe not! Need to brush up on my core exercise knowledge.
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Old 12-02-14, 17:54   #80
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A:

Exercise bike 5 mins - done
Stretching 5 mins - done
foam roller 5 mins - fail, they were all being used

Squats:
5x20, 5x20, 5x30, 5x30
5x55, 5x60, 5x65

Felt good. Need to record the next session.

Hanging x 1 for 20 seconds, hanging x 2 for 15 seconds.

Bench:
5x20, 5x20, 5x20
5x42.5, 5x42.5 5x42.5

Amazed I managed this! Had to use the power rack and having to move the bench into it was a struggle. warm-up sets even felt like a battle. Somehow found the third set at 42.5 the easier one. Delighted at seeing the finish line urging me on probably.

Barbell rows:
8x20, 8x20, 8x20, 5x30, 5x20

This was the first time doing the barbell variant so wanted to get the practice in.

Bike:
5km in 10:58mins

No idea if I was just weak like a kitten or these bikes have some different resistance setting on them but I found this horrible. I tried to do the 30/15 seconds but when I first stood up I collapsed back down after 10 seconds and knew there was no way I could do it for 10 mins. So just grinded it out sitting down, much tougher than last time out.

Abs:
25 seconds planks x 3
3x8 leg raises

10 minute stretching - done
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