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PostPosted: Sun Mar 03, 2019 6:11 pm 
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That for the circus DB press?
Can you do stuff like BB push press/jerk to smooth the drive-dip-catch pattern before moving on to unilateral work? Work the dynamic part of the movement.
Or is the DB version too specialist to have much crossover?


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PostPosted: Sun Mar 03, 2019 9:27 pm 
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Nolanator wrote:
That for the circus DB press?
Can you do stuff like BB push press/jerk to smooth the drive-dip-catch pattern before moving on to unilateral work? Work the dynamic part of the movement.
Or is the DB version too specialist to have much crossover?



You’re pushing from a slightly offset angle, but there should be some cross over. I’m going to finish up this 6 week training block and then see where I’m at. I’ve ordered a proper circus Dumbbell which should arrive any day.


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PostPosted: Mon Mar 04, 2019 10:10 am 
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Nolanator wrote:
Still alive, BC?


Just about. Pulled out at halfway on Saturday with recurring dizzy spells and nausea. Seems my cold from a few weeks back wasn't quite as gone as I thought. I took the sensible option before going too deep and potentially getting into more serious territory. I'd given it 30-45 minutes of "its a bad spell, it will pass soon MTFU"

Shame as I was running really well at the time and everything else felt good. Always another race to run


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PostPosted: Mon Mar 04, 2019 11:05 am 
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Shit one. Saw your post on Strava but didn't cop that you'd had to bail. Sensible option in the long term, though.


Back into the grove yesterday/today after a week off. It was my grandad's funeral last week. Obviously an emotionally draining few days, but the family were great and it was good to get together. It's refreshing to lift heavy things and talk utter poo with the regular morning gym group.

Yesterday:
OHP: 605x2,2, 67x1, 65x2,2
LPD: 60x12, 4 sets
Cable lat raise
EZ curls/skullcrushers
Narrow bench/incline curls

This morning:
Squat: 130x3, 5 sets
Front squat: 60x8, 3 sets
Hyper extensions: 15 x15, 3 sets
SL RDLs: 12.5x 10 each, 3 sets


Struggled with the squats a bit. No discomfort or particularly bad form, just generally had to concentrate harder to maintain form than before. I guess the week off explains that.
Front squats were tempo pause reps because I hate myself. My upper body and lungs were working hardest, not my legs. Christ, my upper back and shoulders are tight.


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PostPosted: Mon Mar 04, 2019 11:12 am 
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Not sure who I am following on Strava from here!

Anyway, long tech outing yesterday, low rating square blade rowing.


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PostPosted: Mon Mar 04, 2019 11:21 am 
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Rotator cuff (internal rotation) and hip flexor on right side are really acting up now - right when I was in the middle of a good series of making gains :x


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PostPosted: Mon Mar 04, 2019 5:39 pm 
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danny_fitz wrote:
Not sure who I am following on Strava from here!

Anyway, long tech outing yesterday, low rating square blade rowing.


I lurv that sort of paddle

2k erg test tonight.

Have made the mistake of going for a paddle this morning and getting carried away with how well it was going. Weary now, although that MAY also be on account of running a Head race yesterday


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PostPosted: Mon Mar 04, 2019 5:47 pm 
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feckwanker wrote:
Rotator cuff (internal rotation) and hip flexor on right side are really acting up now - right when I was in the middle of a good series of making gains :x


My right shoulder has gone to shit again and I'm falling back too. :x


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PostPosted: Mon Mar 04, 2019 5:50 pm 
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ManInTheBar wrote:
danny_fitz wrote:
Not sure who I am following on Strava from here!

Anyway, long tech outing yesterday, low rating square blade rowing.


I lurv that sort of paddle

2k erg test tonight.

Have made the mistake of going for a paddle this morning and getting carried away with how well it was going. Weary now, although that MAY also be on account of running a Head race yesterday


2km testing season is nearly upon us x(

Its all been 5km testing for me thus far.

Are you doing Head of the River at the end of the month?


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PostPosted: Mon Mar 04, 2019 5:57 pm 
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danny_fitz wrote:
ManInTheBar wrote:
danny_fitz wrote:
Not sure who I am following on Strava from here!

Anyway, long tech outing yesterday, low rating square blade rowing.


I lurv that sort of paddle

2k erg test tonight.

Have made the mistake of going for a paddle this morning and getting carried away with how well it was going. Weary now, although that MAY also be on account of running a Head race yesterday


2km testing season is nearly upon us x(

Its all been 5km testing for me thus far.

Are you doing Head of the River at the end of the month?


Subject to selection I am in our Masters E 8o for the Vets Head. You?


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PostPosted: Mon Mar 04, 2019 6:02 pm 
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ManInTheBar wrote:
danny_fitz wrote:
ManInTheBar wrote:
danny_fitz wrote:
Not sure who I am following on Strava from here!

Anyway, long tech outing yesterday, low rating square blade rowing.


I lurv that sort of paddle

2k erg test tonight.

Have made the mistake of going for a paddle this morning and getting carried away with how well it was going. Weary now, although that MAY also be on account of running a Head race yesterday


2km testing season is nearly upon us x(

Its all been 5km testing for me thus far.

Are you doing Head of the River at the end of the month?


Subject to selection I am in our Masters E 8o for the Vets Head. You?


I'm definitely doing the Saturday head race although I might be doing Vets Head on the Sunday as well as our Masters D crew have tapped me up. Problem is I quite like the idea of going out and getting pissed on the Saturday after our race.


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PostPosted: Mon Mar 04, 2019 6:21 pm 
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danny_fitz wrote:
ManInTheBar wrote:
danny_fitz wrote:
ManInTheBar wrote:
danny_fitz wrote:
Not sure who I am following on Strava from here!

Anyway, long tech outing yesterday, low rating square blade rowing.


I lurv that sort of paddle

2k erg test tonight.

Have made the mistake of going for a paddle this morning and getting carried away with how well it was going. Weary now, although that MAY also be on account of running a Head race yesterday


2km testing season is nearly upon us x(

Its all been 5km testing for me thus far.

Are you doing Head of the River at the end of the month?


Subject to selection I am in our Masters E 8o for the Vets Head. You?


I'm definitely doing the Saturday head race although I might be doing Vets Head on the Sunday as well as our Masters D crew have tapped me up. Problem is I quite like the idea of going out and getting pissed on the Saturday after our race.


It is quite traditional to turn up for the Vets Head half cut, and to be introduced to your crew mates as you go afloat

Practising is generally frowned upon as not in the spirit of the event.

Unfortunately, a few clubs have started taking a Saracens like approach and trying to WIN stuff. I mean, it's just not on


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PostPosted: Mon Mar 04, 2019 6:49 pm 
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talking of Vets, I've agreed to play in my mates team one upcoming Friday night, we used to play in EM1 & Colts a fair while ago.
He said it would be a laugh and not too high a level, and in any case its rolling subs so come along for the Craig, so I agreed.



have found out, its against Saracens Vets.



:uhoh:


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PostPosted: Mon Mar 04, 2019 8:11 pm 
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backrow wrote:
talking of Vets, I've agreed to play in my mates team one upcoming Friday night, we used to play in EM1 & Colts a fair while ago.
He said it would be a laugh and not too high a level, and in any case its rolling subs so come along for the Craig, so I agreed.



have found out, its against Saracens Vets.



:uhoh:


Ah yes

My view: if they were better than me 20 years ago they'll still be better than me now .

7.43.0. Exactly the same as last test. Boo.


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PostPosted: Tue Mar 05, 2019 11:27 am 
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The DOMS today from yesterday's leg work. :uhoh:
I only took one week off and didn't over-do it on returning.

Good session today, though. Enjoyed the mix of upper and lower stuff. I've never done RDLs as a primary exercise, they've always followed DLs or squats. Nice doing them fresh and it got me nicely awake for the upper body work.

RDLs: 130 x6, 4 sets
Bench: 80 x5, 5 sets
OHP: 50 x8, 3 sets
DB incline / SA DB row
Close grip LPD

Didn't go bananas. Trying to keep the RPE down a shade and keep the form good.


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PostPosted: Wed Mar 06, 2019 4:22 pm 
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Adding more overhead pressing and not removing anything from my program ends in elbow tendinitis. ☹️


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PostPosted: Wed Mar 06, 2019 4:25 pm 
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ManInTheBar wrote:
backrow wrote:
talking of Vets, I've agreed to play in my mates team one upcoming Friday night, we used to play in EM1 & Colts a fair while ago.
He said it would be a laugh and not too high a level, and in any case its rolling subs so come along for the Craig, so I agreed.



have found out, its against Saracens Vets.



:uhoh:


Ah yes

My view: if they were better than me 20 years ago they'll still be better than me now .

7.43.0. Exactly the same as last test. Boo.


sadly, my gouty foot has put paid to me playing in this. had another flare up after my first gym sesh in months, which was only 30 mins on bike, 10 mins on X-trainer. so back on the meds, which give me dioherrea :x

just in no shape to play sport right now :lol:


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PostPosted: Wed Mar 06, 2019 4:37 pm 
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backrow wrote:
sadly, my gouty foot

:lol:
You fat bastard! :lol:


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PostPosted: Wed Mar 06, 2019 4:57 pm 
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Nolanator wrote:
backrow wrote:
sadly, my gouty foot

:lol:
You fat bastard! :lol:


its not fat or actual gout in fact - but treatment is the same.
over the years, wear & tear on my foot, plus (like 10% of the population and in common with people who started to walk at an early age, as I did) I have an extra bone in the out-step of my foot. Certain foods (in my case, appears to be Peperoni and salami and other processed pork) seem to trigger some Uric acid which make this extra bone act like an Irishman at a free bar.

I should have had an operation to remove the bone about a decade ago, I chose not to and am paying the price now.


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PostPosted: Wed Mar 06, 2019 5:25 pm 
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:P


Deadlifts. In lifting shoes or barefoot? Been doing them barefoot for years, but I do RDLs in my lifting shoes.
I'd say the benefit of barefoot over standard runners is fairly clear-cut, but I haven't really tried for myself to see how lifting shoes feel.


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PostPosted: Wed Mar 06, 2019 5:32 pm 
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mr flaps wrote:
Adding more overhead pressing and not removing anything from my program ends in elbow tendinitis. ☹️


How much squatting are you doing? Especially low bar... that really irritates my elbows if I’m pressing often.

Nolanator wrote:
:P


Deadlifts. In lifting shoes or barefoot? Been doing them barefoot for years, but I do RDLs in my lifting shoes.
I'd say the benefit of barefoot over standard runners is fairly clear-cut, but I haven't really tried for myself to see how lifting shoes feel.


By lifting shoes do you mean Olympic lifting shoes?

Personally I’ve always gone with minimal soled shoes for dead’s. Something like converse or specialist flat lifting shoe. You do sometimes see people deadlifting in Olympic shoes but for me seems like you’re just increasing ROM.


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PostPosted: Wed Mar 06, 2019 5:59 pm 
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Low bar has been absolutely f**king my elbows lately, it’s manageable but quite uncomfortable at times. Seems to hit my the worst taking plates off the rack.

I always DL in my bare feet. Picking up a bar with 1 plate on I’m my heels at the end of my workout feels very weird.

Edit: I do RDL’s in whatever footwear I happen to be wearing at the time


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PostPosted: Wed Mar 06, 2019 10:02 pm 
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newportblue wrote:
mr flaps wrote:
Adding more overhead pressing and not removing anything from my program ends in elbow tendinitis. ☹️


How much squatting are you doing? Especially low bar... that really irritates my elbows if I’m pressing often.

Nolanator wrote:
:P


Deadlifts. In lifting shoes or barefoot? Been doing them barefoot for years, but I do RDLs in my lifting shoes.
I'd say the benefit of barefoot over standard runners is fairly clear-cut, but I haven't really tried for myself to see how lifting shoes feel.


By lifting shoes do you mean Olympic lifting shoes?

Personally I’ve always gone with minimal soled shoes for dead’s. Something like converse or specialist flat lifting shoe. You do sometimes see people deadlifting in Olympic shoes but for me seems like you’re just increasing ROM.


Only low bar squatting once a month. I’m rotating between low bar, front squat and safety bar.


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PostPosted: Thu Mar 07, 2019 11:13 am 
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Beastly pulling (fnar) session this morning.

Lats have outrageous DOMS from Tuesday, when all I did was narrow LPD and SA DB rows for medium weight and high-ish volume. Haven't done SA DB rows in ages, so maybe that's what's fried them.
Bracing on DLs was pretty sore. Didn't go too bananas with the lat specific stuff either. I'd like to be able to move without crying for the next few days.

DL: 160 x3,3,3, 170 x1,1
Deficit double paused DL: 100 x8, 3 sets
Hip thrusts: 150 x10, 3 sets
Pull ups: +10 x3,3, +15 x3,3,3
Seal rows: 70 x6, 4 sets


The deficit paused DLs were good. Really focused on form and technique. Heart was going like the clappers and I was massively out of breath by the end. Deficit was a good 2". Will certainly keep them up for a bit and see how the regular DL goes.


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PostPosted: Thu Mar 07, 2019 2:13 pm 
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2 x sessions of paving slab lift and carries (after cycling to work and back) the last couple of evenings. Feeling it slightly now.

Thinking of marketing a form of paving slab related workout programme now. "7 Minute Slabs"?


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PostPosted: Thu Mar 07, 2019 2:15 pm 
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Slabs for Abs.

That kind of manual work can be so exhausting. Individually lifting something like that isn't too bad, but the centre of gravity can be awkward and after hours of it the fatigue really accumulates.


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PostPosted: Thu Mar 07, 2019 2:23 pm 
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Nolanator wrote:
:P


Deadlifts. In lifting shoes or barefoot? Been doing them barefoot for years, but I do RDLs in my lifting shoes.
I'd say the benefit of barefoot over standard runners is fairly clear-cut, but I haven't really tried for myself to see how lifting shoes feel.

I used to pull conventional in oly shoes as assistance every now and again to get the quad activation. Typically though, I pull in Adidas wrestling shoes - loads of grip and flat soled so no ankle rolling.


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PostPosted: Thu Mar 07, 2019 2:26 pm 
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Nolanator wrote:
Slabs for Abs.

That kind of manual work can be so exhausting. Individually lifting something like that isn't too bad, but the centre of gravity can be awkward and after hours of it the fatigue really accumulates.


Yeah, lifting real world objects is a bit different to the controlled gym environment. I worked as a labourer in the summer hols as a student years ago and one of the other lads who was a bit of a gym monkey was totally useless in that building site environment of repetitive and off-balanced lifting. Builders and farmers usually come into that category of lifelong strongness without necessarily ever looking strong


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PostPosted: Thu Mar 07, 2019 2:29 pm 
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I did a year and a half of removals after dropping out of uni, so still have some residual dad strength left over from that. Not much carryover to gym lifts though!


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PostPosted: Thu Mar 07, 2019 2:29 pm 
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blindcider wrote:
Nolanator wrote:
Slabs for Abs.

That kind of manual work can be so exhausting. Individually lifting something like that isn't too bad, but the centre of gravity can be awkward and after hours of it the fatigue really accumulates.


Yeah, lifting real world objects is a bit different to the controlled gym environment. I worked as a labourer in the summer hols as a student years ago and one of the other lads who was a bit of a gym monkey was totally useless in that building site environment of repetitive and off-balanced lifting. Builders and farmers usually come into that category of lifelong strongness without necessarily ever looking strong.


And that translates really well into rugby. Being good at that kind of off-axis or 3D physical work is invaluable in rucks. More like wrestling than anything.


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PostPosted: Thu Mar 07, 2019 11:22 pm 
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My circus Dumbbell arrived. The 3” handle is a f**king nightmare, you just can’t get a secure grip on the bastard.


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PostPosted: Thu Mar 07, 2019 11:30 pm 
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mr flaps wrote:
My circus Dumbbell arrived. The 3” handle is a f**king nightmare, you just can’t get a secure grip on the bastard.


Trump Hands.


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PostPosted: Thu Mar 07, 2019 11:35 pm 
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10 x 2 min erg this evening with 3 min rests.

Avg 1:46.8


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PostPosted: Thu Mar 07, 2019 11:48 pm 
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7.7km done this morning. Got an interval session later this arvo as well. Now it's time to eat all the food.


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PostPosted: Fri Mar 08, 2019 1:12 am 
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Jay Cee Gee wrote:
mr flaps wrote:
My circus Dumbbell arrived. The 3” handle is a f**king nightmare, you just can’t get a secure grip on the bastard.


Trump Hands.


Yup


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PostPosted: Fri Mar 08, 2019 4:35 am 
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Did OK (for me) last night

Deadlift 3 sets of 5 @140kg
Bench Press, 1ct pause 4 sets of 5 @ 90kg
3-0-3 Tempo Squat 3 sets of 8 @ 100kg (and these bastards absolutely killed me)


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PostPosted: Fri Mar 08, 2019 6:16 am 
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_fatprop wrote:
Did OK (for me) last night

Deadlift 3 sets of 5 @140kg
Bench Press, 1ct pause 4 sets of 5 @ 90kg
3-0-3 Tempo Squat 3 sets of 8 @ 100kg (and these bastards absolutely killed me)



Tempo squats are nasty.


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PostPosted: Fri Mar 08, 2019 8:52 am 
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danny_fitz wrote:
10 x 2 min erg this evening with 3 min rests.

Avg 1:46.8


Nasty

Well done


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PostPosted: Fri Mar 08, 2019 11:14 am 
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I'm trying to incorporate tempo work in as assistance to the main lifts. Build better control through sticking points and maybe some size.
I did tempo pause front squats on Monday after heavy triples on regular squats. Mad DOMS on Tuesday. Yesterday was paused DLs and today I started with tempo pause squats. Didn't go too heavy on the squats this morning, more interested in just getting the movement done properly. Mondays are for pushing things there.


Tempo pause squats: 90x6, 3 sets (3-1-0)
Bench: 90x3, 95x2,2x2, 97x5,1, 90x3
Paused incline: 60x8, 3sets
DB floor press: 27.5x8 / Band face pulls, 3 sets


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PostPosted: Fri Mar 08, 2019 11:14 am 
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mr flaps wrote:
My circus Dumbbell arrived. The 3” handle is a f**king nightmare, you just can’t get a secure grip on the bastard.


3" diameter? That's huge!


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