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PostPosted: Wed Feb 26, 2014 2:03 pm 
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Deific Wizard of Sagacity
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Jungledoc wrote:
I don't think Phil is as grindable as he was a couple of years ago!


oh he'll grind, don't you worry


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PostPosted: Wed Feb 26, 2014 2:06 pm 
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Proper Knob wrote:
Bob - I've benched 100kgs for a double a while ago, maybe a couple of years now. I decided a little while ago to do all my pressing with a pause, not long; just a count of one, but enough so there is no bounce. It makes all the difference. My pressing has been up and down over the last year, but finally it seems to be on an upward trajectory. Squats and deadlifts always keep going up, I put front squats in a while ago and have made some steady progress. The goal is 10 x 100kgs. Hopefully by the end of march I'll be there.


that's a good idea about the pause. I don't bench with a bar anymore but I do something similar with dumbells, lowering into the stretch and holding the stretch for a second before lifting again.

Keeps the reps more honest I feel, otherwise bouncing and momentum come into play. This way your reps are all uniform.

you going to try your hand at powerlifting?


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PostPosted: Wed Feb 26, 2014 6:15 pm 
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I've thought about entering a powerlifting meet, even gone so far as to have a look for local ones in my area. There's a local one in May but it would require becoming a member of a federation and it also falls on a weekend which is very inconvenient. In short, it's being considered and something I would like to have a pop at once. Just so I could say I did it.

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PostPosted: Thu Apr 24, 2014 12:44 pm 
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Deific Wizard of Sagacity
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nice to have you back Phil, I thought maybe you'd died.

Humour me a moment and give this exercise a try and see how you feel:



it apparently realigns your pelvis, because your pelvis is rotated to the right. Everyone's is, apparently.

I've been doing it a few days now and it's made such a huge difference to my posture already. Quite astounding really.

So a deadlift enthusiast like yourself may get some benefit.

Cheers


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PostPosted: Fri Apr 25, 2014 3:57 am 
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I am still alive and well. Just away for the Easter break.

I'll give that badboy a try. Cheers.

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PostPosted: Mon May 19, 2014 2:23 pm 
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if you're not doing your reverse pec dec like this Phil you're missing a trick

https://www.youtube.com/watch?v=YYA0rRAHAus


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PostPosted: Tue May 20, 2014 10:45 am 
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Clocked that video already. That is how I do them.

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PostPosted: Fri Apr 08, 2016 6:41 am 
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Nice set of deads!

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PostPosted: Sat Apr 09, 2016 5:16 am 
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Cheers Doc, my deadlift is coming along nicely. I've not really been focussing on it too much, I've been trying to bring my pitiful squat up to some sort of respectable standard. By my estimation anyhow.

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PostPosted: Sat Apr 09, 2016 5:25 am 
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Heres the new template for those who care or read this.

531 - 2 day split. The cycle will take 6 weeks to complete.

Bench 531 sets and reps
Press/Incline Press 5 x 10 @ 50%
Rows 5 x 10 @ 50%

Press 531 sets and reps
Bench/Incline Press 5 x 10 @ 50%
Rows 5 x 10 @ 50%

Squats 531 sets and reps
Front Squat/SB Squats 5 x 10 @ 50%
SLDL 5 x 10 @ 50%

Deadlifts 531 sets and reps
Front Squats/SB Squats 5 x 10 @ 50%
SLDL 5 x 10 @ 50%

For the 2nd cycle the assistance will change to the SST template. Conditioning is non negotiable, running two days a week. One hill sprint session, the other a 2km run.

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