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  #661  
Old 12-10-2009, 03:57 PM
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Originally Posted by HardCory View Post
Form on squats has greatly improved, good stuff.
Thanks, I am truly working on it. I know that if I can nail my form, my strength will go back up and I'll eventually surpass my old PR's.
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  #662  
Old 12-11-2009, 11:42 AM
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I am super happy with the box squats, my form was tight (IMO) and my glutes are on fire today so I know that I was utilizing them well.
Did this happen naturally when doing box squats? or is there a way to trigger the glutes into action, as the only thing that is feeling the burn after squats is my quads and i need to change that.
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  #663  
Old 12-11-2009, 01:23 PM
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No, it does not happen naturally, you still have to focus on it. In fact, I set my box so low that it would be really easy to shift all the stress to my quads if I didn't really try to use my glutes and stay tight.

It should be easier to focus on though, in the sense that you typically use lighter weights on box squats.
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  #664  
Old 12-12-2009, 01:56 AM
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Upper

Close Grip Bench bottom half partials (super explosive)
40, 70, 90, 120, 140, 160, 180, 200x5

Close Grip Bench regular ROM
220, 230x5
200x8

Dips
BW, +15, 30, 45, 60x5
BW+75x5 http://www.youtube.com/watch?v=ex7DgvALwYQ
BW+20x11

I think that is a PR, but I can't remember, it's been awhile since I did dips.

Face Pulls
50, 4x10

Short and sweet, I had 2 days off going into this, the rest did me good, I am 95% in terms of getting over my cold. Although, even this morning I was hacking up a little bit of phlegm. This was the longest cold I've had in ages.

Looking foward to some sumo deadlifts next workout...but my butt is still sore from box squats!
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Last edited by Commander; 12-12-2009 at 04:20 PM.
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  #665  
Old 12-12-2009, 02:21 AM
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Those dips were deep, I predict some DOMS in your upper chest.
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  #666  
Old 12-12-2009, 04:03 AM
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That is some strong dips commander. I remember the good old days when i could do parallel bar dips heavy now they mess up my shoulder.

Your adding some size man 195 at 5'10 ain't bad. What did you weight when you starting posting at abc.
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  #667  
Old 12-12-2009, 04:29 PM
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Quote:
Originally Posted by HardCory View Post
Those dips were deep, I predict some DOMS in your upper chest.
Yeah, I'm feeling it today!

Quote:
Originally Posted by superbilt View Post
That is some strong dips commander. I remember the good old days when i could do parallel bar dips heavy now they mess up my shoulder.
Thanks, the heavier sets started to hurt my right collar bone area, that's always where I feel the pain on heavy dips.

Quote:
Originally Posted by superbilt View Post
Your adding some size man 195 at 5'10 ain't bad. What did you weight when you starting posting at abc.
Thanks again, I joined in September '07, but really started posting in April of '08, at that time, I was stuck at 180 for what seemed like forever. But reading/posting here at ABC has been a tremendous source of motivation. I feel like I have learned enough diet and training wise that I can manipulate my bodyweight. I hope to gradually work up to 215 (without excessive fat gain).

---------

Lower

Sumo Deadlift
276 (plus 20 each set) 416x3

Glute Ham Raise
BWx5 http://www.youtube.com/watch?v=Mkpt9kVTrPQ
BWx4,4

That video is my best GHR set yet, I am slowly progressing.

SS w/

Lateral Squats
BWx10, 3 sets

Pullups
BW, +10, 20, 30, 40x5
BWx9

SS w/

Situps
BW+10, +25, +35, 35, 35x8
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 12-12-2009 at 04:51 PM.
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  #668  
Old 12-14-2009, 03:13 PM
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Chest still sore from Friday night, and hams rocked from Saturday.

I had a great weekend with my kids, my wife was out of town, so my boys and I played board games, walked the dog at night to enjoy the Christmas lights, watched Rudolph the Red-nosed Reindeer together, played with action figures and went to a rockin' magic show with illusionist, Jason Bishop. My kids loved it and so did I.

The highlight of the magic show, Jason Bishop asked for some Dads to step foward. I was one of 4 who got to try and bend a steel bar that he was going to step through to make sure it was legit. When he looked at me, he said, "Now, you look big and strong, does the bar seem to be fine?" And he actually mentioned that I looked big and strong a second time, true story. My kids got a kick out of that....and so did my ego.

Diet update:
I lost about 1 pound this week after increasing calories, I guess I got my metabolism revving from last week's increase in calories. My average weight was 194.7

Calories will increase from 3960 to 4126 (fat 123, carb 521, protein 238)

Looking foward to push presses tonight
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 12-14-2009 at 03:18 PM.
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  #669  
Old 12-14-2009, 07:00 PM
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i think the big question on everyones mind is, did you bend the steel bar?
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  #670  
Old 12-14-2009, 08:18 PM
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i think the big question on everyones mind is, did you bend the steel bar?
Ah, my head won't fit through the door soon.......

No, I couldn't bend the bar, but I REALLY wanted to, I asked the illusionist if I could use my head to try and bend it (like below) but I don't think he heard me so I just tried to bend it with my hands.

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