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PostPosted: Fri Feb 15, 2019 5:52 pm 
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newportblue wrote:
mr flaps wrote:
newportblue wrote:
mr flaps wrote:
Signing up for the masters division of the Connecticut’s strongest man competition on May 11th. Should be fun.


Awesome. Do you know the events yet?

My session tonight was fun, nice to lift some “heavy” weight again. Even if I held back a bit.

Squat
1x5 160

Bench
1x5 115

Dead
1x5 180
3x5 152

Close grip bench
4x8 90



Circus Dumbbell press 120lbs 140lbs 160lbs

Frame carry 500lbs for 50 feet

Strict log press 200lbs as many reps as possible in 60 seconds.

Wagon wheel axle deadlift 500lbs as many reps as possible in 60 seconds

Atlas stones 190lbs, 210lbs, 225lbs, 240lbs, 275lbs


The frame and log seem pretty heavy. Looks fun tho



I’m shitting myself now 😂 I’ve got a lot of work to do and it’s going to be a pain in the arse going to different gyms to practice the events.
If the strict press was a regular bar I’d fancy getting 5-8 reps. I’ve never done the circus Dumbbell, but I’m strong with over head work. Never done stones, but I’m fairly good at getting heavy sandbags off the deck (I know the stones are a bit more awkward). The axle bar might be a problem as I’ve got pretty small wanking spanners, but you’re allowed straps. The frame will shouldn’t be a problem.


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PostPosted: Fri Feb 15, 2019 6:10 pm 
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The circus DB looks like it has a bit of technique to it. Can't just meat head it up.


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PostPosted: Fri Feb 15, 2019 6:26 pm 
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mr flaps wrote:
newportblue wrote:
mr flaps wrote:
newportblue wrote:
mr flaps wrote:
Signing up for the masters division of the Connecticut’s strongest man competition on May 11th. Should be fun.


Awesome. Do you know the events yet?

My session tonight was fun, nice to lift some “heavy” weight again. Even if I held back a bit.

Squat
1x5 160

Bench
1x5 115

Dead
1x5 180
3x5 152

Close grip bench
4x8 90



Circus Dumbbell press 120lbs 140lbs 160lbs

Frame carry 500lbs for 50 feet

Strict log press 200lbs as many reps as possible in 60 seconds.

Wagon wheel axle deadlift 500lbs as many reps as possible in 60 seconds

Atlas stones 190lbs, 210lbs, 225lbs, 240lbs, 275lbs


The frame and log seem pretty heavy. Looks fun tho



I’m shitting myself now 😂 I’ve got a lot of work to do and it’s going to be a pain in the arse going to different gyms to practice the events.
If the strict press was a regular bar I’d fancy getting 5-8 reps. I’ve never done the circus Dumbbell, but I’m strong with over head work. Never done stones, but I’m fairly good at getting heavy sandbags off the deck (I know the stones are a bit more awkward). The axle bar might be a problem as I’ve got pretty small wanking spanners, but you’re allowed straps. The frame will shouldn’t be a problem.


Have you done any competitions before? Strong man or powerlifting?

My advice would be to make sure you “practice as you play”. When I’ve done powerlifting comps the amount of people who fail lifts because they don’t follow the commands or don’t know the rules is ridiculous


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PostPosted: Fri Feb 15, 2019 8:38 pm 
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What are some good back exercises if I don't have a pull up bar just dumbbells and a bench?


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PostPosted: Fri Feb 15, 2019 8:59 pm 
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Single arm rows and lying overhead pull overs.


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PostPosted: Fri Feb 15, 2019 9:48 pm 
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Nolanator wrote:
The circus DB looks like it has a bit of technique to it. Can't just meat head it up.



How very dare you.


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PostPosted: Sat Feb 16, 2019 12:14 am 
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Clive Simms wrote:
What are some good back exercises if I don't have a pull up bar just dumbbells and a bench?

Upright dumbbell row for the shoulders/lats, croc rows for the lats/rhomboids/biceps and what Nols said.


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PostPosted: Sat Feb 16, 2019 12:19 am 
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Have being dealing with a knee injury from 2 years ago but getting back into the swing of it now. Can only lowbar squat as it doesn't put pressure pin my kneecap.

Current bodyweight - 90kg
Current squat, paused bench and dead: 160kg, 110kg and 220kg respectively. Looking for a beltless 180kg squat for reps, 125kg+ paused bench and 240kg deadlift this year.


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PostPosted: Sat Feb 16, 2019 8:33 am 
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feckwanker wrote:
Have being dealing with a knee injury from 2 years ago but getting back into the swing of it now. Can only lowbar squat as it doesn't put pressure pin my kneecap.

Current bodyweight - 90kg
Current squat, paused bench and dead: 160kg, 110kg and 220kg respectively. Looking for a beltless 180kg squat for reps, 125kg+ paused bench and 240kg deadlift this year.


Impressive :thumbup:


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PostPosted: Sat Feb 16, 2019 2:56 pm 
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Location: Mostly London........Mostly
So came in 4th in our category at Henley this morning. All three crews ahead of us were Oxford colleges so a bit younger then our boat. Reasonably happy with that.


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PostPosted: Sat Feb 16, 2019 3:07 pm 
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Managed to run 81 km's last week (Sunday start) as follows:

21
rest
4
8
16
rest
32

Felt good but need to do some serious core work.


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PostPosted: Sun Feb 17, 2019 1:12 am 
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51 for me. Pretty good week all in all.

5.99
3.02
7.66
7.66
7.01
4.94
15.08


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PostPosted: Sun Feb 17, 2019 1:15 am 
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Yiz are nuts. Tried gently running off some crippling leg DOMS this afternoon. Zero chance of getting out of bed for parkrun in the morning.
Think it's better more for getting the blood flowing.


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PostPosted: Sun Feb 17, 2019 1:17 am 
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I'm in the middle of pre-season training, but I am also aiming to do either a half marathon or wings for life in May so need to put in some long distances for that as well.

As I'm running by HR it's mostly easy KMs at the moment so I am feeling fresh as.


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PostPosted: Mon Feb 18, 2019 1:27 pm 
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I've been off hockey this season due to a persistent calf problem, but have being doing lots of other stuff (circuits, HIIT, pump, bike/row/elliptical cardio stuff) and back to feeling quite fit after a bad December.

Played hockey on Saturday - sweet Jesus I am in a whole world of pain. Quads, hamstrings, glutes and lower back are all farked. Am making lots of old man noises as I walk around the office today.....


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PostPosted: Mon Feb 18, 2019 3:01 pm 
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Clive Simms wrote:
What are some good back exercises if I don't have a pull up bar just dumbbells and a bench?


Image

Image

Two of the best


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PostPosted: Tue Feb 19, 2019 3:21 pm 
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Nice upper body session last night.

Duffalo Bar bench press

295 x 2
305 x 2
315 x 2
325 x 2
330 x 2

Strict press

165 x 5x5

Chest supported Dumbbell row

5 x 10 with 90lbers

Incline Dumbbell press

3 x 15 with 70lbers

Face pulls-IYT-band pull aparts x 3

Dumbbell tricep extensions

3 x 10 with 50lbers

Curls


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PostPosted: Tue Feb 19, 2019 3:29 pm 
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Ran 14km into work this morning,

Felt good,

Need to run back home at some point £$%& x(


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PostPosted: Tue Feb 19, 2019 3:40 pm 
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Hit a really good groove on bench this morning. Form felt really good and the drive was controlled and strong. Think it was as simple as exaggerating bringing my elbows under the bar. Didn't want to stop because reps close to my 1RM were going up and going up quite fast. Didn't feel like I was as close to 100% as I was.

Bench: 90x3, 95x2,2, 97.5x1, 100x1, 97.5x1
Paused bench: 90x2, 85x3, 80x4
Pull up: +15x5,5, +10x6,6
OHP: 60x3, 65x1,1,1
Seal row: 70 x6,6,6,6


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PostPosted: Wed Feb 20, 2019 6:06 am 
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Bastard of a squat session tonight.

Safety bar squat

Worked up to 455 for a single and then 5x5 @ 315lbs

GHR 3 sets of 12 ( first 6 reps of each set band resisted)

3 sets of 13 standing leg curls.

That safety bar is brutal.


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PostPosted: Wed Feb 20, 2019 8:45 am 
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blindcider wrote:
Ran 14km into work this morning,

Felt good,

Need to run back home at some point £$%& x(


Ran home last night, started to suffer after 10km. Proper hurting this morning.

Ultramarathon next weekend I haven't properly trained for

Winging it AGAIN x(


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PostPosted: Wed Feb 20, 2019 10:58 am 
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Me breathing out my arse on Saturday

[spolier]Image[/spolier]


Last edited by danny_fitz on Wed Feb 20, 2019 11:13 am, edited 2 times in total.

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PostPosted: Wed Feb 20, 2019 11:00 am 
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Deadlifting last night

Worked up to a 220kg pull for a single - wasn't happy with it though. Had to change from the bar I usually use as the knurling is all but gone to another bar but the latter has lots of 'whip' which really put me off. You're getting to halfway through the pull and the weights are only just leaving the ground!

Deficit paused deadlift - 140kg 3x5, 160kg 3x3
Sumo deadlift x( - 140kg 5x8
Dumbbell row - 50kg 3x5

Did some ab work then.


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PostPosted: Wed Feb 20, 2019 1:39 pm 
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feckwanker wrote:
Deadlifting last night

Worked up to a 220kg pull for a single - wasn't happy with it though. Had to change from the bar I usually use as the knurling is all but gone to another bar but the latter has lots of 'whip' which really put me off. You're getting to halfway through the pull and the weights are only just leaving the ground!

Deficit paused deadlift - 140kg 3x5, 160kg 3x3
Sumo deadlift x( - 140kg 5x8
Dumbbell row - 50kg 3x5

Did some ab work then.



Nice 👍


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PostPosted: Wed Feb 20, 2019 1:46 pm 
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How does the safety bar affect the movement of a squat? More of a quad dominant stance?

I can't pull sumo properly. My groin/adductors are so tight that I can't open my stance up enough and comfortably pull through with vertical shins.


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PostPosted: Wed Feb 20, 2019 2:11 pm 
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Nolanator wrote:
How does the safety bar affect the movement of a squat? More of a quad dominant stance?

I can't pull sumo properly. My groin/adductors are so tight that I can't open my stance up enough and comfortably pull through with vertical shins.

You might lose some upper back tightness using the safety bar forcing you to fall forward more, ergo, working your quads more.

Sumo is awful and the ROM is cheating (IMO) - my ankles were not to happy with me doing it either!


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PostPosted: Wed Feb 20, 2019 2:18 pm 
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I'm conflicted on sumo stance. Definitely a shorter overall ROM to go from the floor to lock out, compared to conventional; but the hip ROM is way higher. I find it uncomfortable forcing my hips to externally rotate as much as is required, in addition to just being stiff as fuck in my adductors. I find that I load up my lower back quite a bit because I can't reach all the way down to the bar. Serious glute burn as well on locking it out.

Might toy with them a bit as assistance work for conventional DLs and as a way of building up the hip ROM over time.


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PostPosted: Wed Feb 20, 2019 2:27 pm 
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Nolanator wrote:
How does the safety bar affect the movement of a squat? More of a quad dominant stance?

I can't pull sumo properly. My groin/adductors are so tight that I can't open my stance up enough and comfortably pull through with vertical shins.



More load on the quads and core. It’s bang in between a back squat and a front squat which for some reason makes it very hard to drive out of the bottom of the squat.


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PostPosted: Wed Feb 20, 2019 2:49 pm 
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Nolanator wrote:
I'm conflicted on sumo stance. Definitely a shorter overall ROM to go from the floor to lock out, compared to conventional; but the hip ROM is way higher. I find it uncomfortable forcing my hips to externally rotate as much as is required, in addition to just being stiff as fuck in my adductors. I find that I load up my lower back quite a bit because I can't reach all the way down to the bar. Serious glute burn as well on locking it out.

Might toy with them a bit as assistance work for conventional DLs and as a way of building up the hip ROM over time.

Sumo depends on how you pull it. I tend to pull very high conventionally as it is so when I pull sumo my hips don't open too much as I'm not sinking into it. As a result, I probably pull more through my back and quad than my glutes and hammies which is something I'm trying to rectify. I only train sumo to assist my conventional though.


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PostPosted: Wed Feb 20, 2019 3:19 pm 
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feckwanker wrote:
Nolanator wrote:
I'm conflicted on sumo stance. Definitely a shorter overall ROM to go from the floor to lock out, compared to conventional; but the hip ROM is way higher. I find it uncomfortable forcing my hips to externally rotate as much as is required, in addition to just being stiff as fuck in my adductors. I find that I load up my lower back quite a bit because I can't reach all the way down to the bar. Serious glute burn as well on locking it out.

Might toy with them a bit as assistance work for conventional DLs and as a way of building up the hip ROM over time.

Sumo depends on how you pull it. I tend to pull very high conventionally as it is so when I pull sumo my hips don't open too much as I'm not sinking into it. As a result, I probably pull more through my back and quad than my glutes and hammies which is something I'm trying to rectify. I only train sumo to assist my conventional though.


I tend to pull from a fairly high starting point, too. When I try sumo, the open stance seems to load my lower back more. Hence trying for a lower starting point, which isn't something I'm used to.


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PostPosted: Wed Feb 20, 2019 3:56 pm 
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Any time I’ve tried sumo I’ve ended up absolutely shredding my shins. Sumo is also for cheaters etc.


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PostPosted: Wed Feb 20, 2019 4:03 pm 
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Stevus55 wrote:
Any time I’ve tried sumo I’ve ended up absolutely shredding my shins. Sumo is also for cheaters etc.

:thumbup:


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PostPosted: Wed Feb 20, 2019 4:03 pm 
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danny_fitz wrote:
Me breathing out my arse on Saturday

[spolier]Image[/spoiler]


Crew 25?

Are you playing at the Vets Head in March?


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PostPosted: Wed Feb 20, 2019 4:12 pm 
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Nolanator wrote:
feckwanker wrote:
Nolanator wrote:
I'm conflicted on sumo stance. Definitely a shorter overall ROM to go from the floor to lock out, compared to conventional; but the hip ROM is way higher. I find it uncomfortable forcing my hips to externally rotate as much as is required, in addition to just being stiff as fuck in my adductors. I find that I load up my lower back quite a bit because I can't reach all the way down to the bar. Serious glute burn as well on locking it out.

Might toy with them a bit as assistance work for conventional DLs and as a way of building up the hip ROM over time.

Sumo depends on how you pull it. I tend to pull very high conventionally as it is so when I pull sumo my hips don't open too much as I'm not sinking into it. As a result, I probably pull more through my back and quad than my glutes and hammies which is something I'm trying to rectify. I only train sumo to assist my conventional though.


I tend to pull from a fairly high starting point, too. When I try sumo, the open stance seems to load my lower back more. Hence trying for a lower starting point, which isn't something I'm used to.


The Westside Barbell disciple I met swore that the sumo deadlift is the “key to it all”. I’m not a fan and I think it’s seen as having huge benefit to geared lifters


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PostPosted: Wed Feb 20, 2019 4:44 pm 
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mr flaps wrote:
Nolanator wrote:
feckwanker wrote:
Nolanator wrote:
I'm conflicted on sumo stance. Definitely a shorter overall ROM to go from the floor to lock out, compared to conventional; but the hip ROM is way higher. I find it uncomfortable forcing my hips to externally rotate as much as is required, in addition to just being stiff as fuck in my adductors. I find that I load up my lower back quite a bit because I can't reach all the way down to the bar. Serious glute burn as well on locking it out.

Might toy with them a bit as assistance work for conventional DLs and as a way of building up the hip ROM over time.

Sumo depends on how you pull it. I tend to pull very high conventionally as it is so when I pull sumo my hips don't open too much as I'm not sinking into it. As a result, I probably pull more through my back and quad than my glutes and hammies which is something I'm trying to rectify. I only train sumo to assist my conventional though.


I tend to pull from a fairly high starting point, too. When I try sumo, the open stance seems to load my lower back more. Hence trying for a lower starting point, which isn't something I'm used to.


The Westside Barbell disciple I met swore that the sumo deadlift is the “key to it all”. I’m not a fan and I think it’s seen as having huge benefit to geared lifters


Sumo ruined my piriformis muscle. Had the worst low back/ glute/ hip pain.

Sumo is a lot more technical than normal deadlift. People generally try and “squat” the weight up which isn’t the way.

I think it all depends on body proportions. If you’ve got long limbs I think you’re better pulling conventional ( I’m so jealous of the people who can lock out their deadlifts with the weights only just over their knees because their arms are so long). Whereas if you have a long torso I think sumo is better.


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PostPosted: Thu Feb 21, 2019 11:10 am 
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Leg volume this morning. Felt queasy at times and the DOMS is going to hit like a bus tomorrow and over the weekend.

Squat: 130 x5, 5 sets
Sumo DL: 11 x6, 3 sets
RDL: 120 x6, 3 sets
Hyper extension: 15 x15 / SB pikes: x8, 3 sets


Left adductor was tight and pinching a bit to start with and my hips were generally a bit stiff throughout the squats. The whole squat part of the session was an exercise in fighting to keep good form. Got through it eventually.


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PostPosted: Thu Feb 21, 2019 12:02 pm 
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Benching last night

Paused bench: 100kg 5x3, 105 x 1, 107.5 x 1 (failed 110 twice)
Floor press: 80kg 3x5, 90 3x3
Incline dumbell: 35kg 4x6
Cable flies: 27.5kg 3x8


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PostPosted: Thu Feb 21, 2019 3:01 pm 
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14k erg at UT2 this evening :thumbup: :uhoh: x(


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PostPosted: Thu Feb 21, 2019 3:58 pm 
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Nice knowing you.


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PostPosted: Thu Feb 21, 2019 8:11 pm 
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Some interesting views from people on the rugby players lifting weights thread. Apparently a 120kg professional rugby doing a 200kg high box squat is super impressive.


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