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PostPosted: Sat Mar 09, 2019 2:27 pm 
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17km low rate tech outing this morning.

Blustery conditions


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PostPosted: Sat Mar 09, 2019 5:23 pm 
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danny_fitz wrote:
17km low rate tech outing this morning.

Blustery conditions


2 paddles
07.45 - 2x - 10.5 km

10.45 - 4x - ~ 8km

We have to spin every 1,300m but it only seemed a tailwind for about 200m. Nasty


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PostPosted: Sat Mar 09, 2019 5:26 pm 
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ManInTheBar wrote:
danny_fitz wrote:
17km low rate tech outing this morning.

Blustery conditions


2 paddles
07.45 - 2x - 10.5 km

10.45 - 4x - ~ 8km

We have to spin every 1,300m but it only seemed a tailwind for about 200m. Nasty


Where is your stretch of water?

We get to spin every 5km


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PostPosted: Sat Mar 09, 2019 5:30 pm 
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danny_fitz wrote:
ManInTheBar wrote:
danny_fitz wrote:
17km low rate tech outing this morning.

Blustery conditions


2 paddles
07.45 - 2x - 10.5 km

10.45 - 4x - ~ 8km

We have to spin every 1,300m but it only seemed a tailwind for about 200m. Nasty


Where is your stretch of water?

We get to spin every 5km


From the top left to just short of the bottom right of the below

https://www.google.co.uk/maps/@52.0297787,0.7290491,15.75z

Honestly, it's NEARLY straight


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PostPosted: Sat Mar 09, 2019 5:48 pm 
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ManInTheBar wrote:
danny_fitz wrote:
ManInTheBar wrote:
danny_fitz wrote:
17km low rate tech outing this morning.

Blustery conditions


2 paddles
07.45 - 2x - 10.5 km

10.45 - 4x - ~ 8km

We have to spin every 1,300m but it only seemed a tailwind for about 200m. Nasty


Where is your stretch of water?

We get to spin every 5km


From the top left to just short of the bottom right of the below

https://www.google.co.uk/maps/@52.0297787,0.7290491,15.75z

Honestly, it's NEARLY straight


Fark

We have a gentle 5km S turn between Teddington and Richmond locks


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PostPosted: Sat Mar 09, 2019 10:32 pm 
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Parkrun with my dad and aunt this morning. That was fun. Never done one with someone I know before.
Jaysus, my dad is fast. I got sub-25, which was my goal. I haven't done a 5km where I actually pushed the pace in a month or more, between travel etc.

Seriously windy. On one stretch it was pushing sideways and the finish was straight into a headwind. It definitely helped in other parts, so it balanced out.


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PostPosted: Sun Mar 10, 2019 11:28 am 
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Have been doing the Oly lifts for about a year now. If anyone has ever wanted to whale on traps, nothing has hit mine as hard as the Cleans/Snatches.


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PostPosted: Mon Mar 11, 2019 1:37 am 
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Very please with myself

Squats with belt 3 x 5 @ 140 new PB for 3x5, found a new trigger, if my knee hurts, I am not driving from the hips - it felt easy


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PostPosted: Mon Mar 11, 2019 4:04 pm 
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Strong winds yesterday meant no on the water sessions.

Got stung with a 5km erg test instead.

Posted a fairly poor 19mins 12secs


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PostPosted: Tue Mar 12, 2019 11:46 am 
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Triathlon training weekend coming up, In Torbay rather than anywhere exciting like Majorca but still looking forward to it but...

Massive anxiety levels on the bike at the moment as my bicycle turned into a unicycle last week and really shook me up not to mention rip my leg to bits- not a quick release skewer but a bolt through that managed to unwind itself, no-one seems to know how or why this can happen and the mechanic managed to replicate the behaviour. Changed the bolt, disc brake calipers and wheel bearings and hopefully that will have found the issue - Theory is that something was either gripping or getting hot and making the things behave oddly. terrifying using that bike at the moment though and I was shaking when I got to work this morning :lol:

Got interviewed for a parkrun podcast on Saturday which is coming out on Thursday which is quite exciting


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PostPosted: Tue Mar 12, 2019 11:53 am 
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That sounds nice and stressful. :lol:

How was Saturday's run after trying to maim yourself the previous weekend?


Was flying yesterday morning, so did my session in the evening.
Squats: 130x3, 135x2,2, 140x1, 145x1, 140x1
Front squat: 70 x8,8,8
Hyper extensions: 15 x15 / SB pikes: x10, 3 sets
DB BSS: 10 x12 each, 3 sets


Then this morning, about 14 hours after the lower body session.
RDL: 130 x6,3 sets
Bench: 85 x5, 5 sets
OHP: 50 x8, 3 sets
DB inline: 25 x10 / SA DB row: 30 x8, 3 sets
Narrow LPD: 55 x12, 4 sets


DOMS in the glutes is beginning to build now. Gonna be tired this evening...


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PostPosted: Tue Mar 12, 2019 11:57 am 
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Nolanator wrote:

How was Saturday's run after trying to maim yourself the previous weekend?



Awful, the 50mph wind in one direction was hell as well and on our twisty course was causing pure chaos


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PostPosted: Tue Mar 12, 2019 12:01 pm 
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blindcider wrote:
Nolanator wrote:

How was Saturday's run after trying to maim yourself the previous weekend?



Awful, the 50mph wind in one direction was hell as well and on our twisty course was causing pure chaos


I'd imagine that spiral is awful with a strong wind.

I was back home and ran with my dad and my aunt. Showed them your course on Stava. They definitely hadn't ever seen a course like it.
Wind was very strong for us, too. Most of the course had some tree cover, but a couple of spots had a long open fetch across the park. The finish line/lap marker was like running through treacle in strong gusts. Made it hard to up the pace for the finishing kick.


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PostPosted: Tue Mar 12, 2019 12:11 pm 
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Deadlifts yesterday

Deads: 5x3 @ 200kg
Deficit deads: .x5 @ 120kg

Face pulls and plate rows to finish. Lower back is torched today (but that's more related to shitty squatting form the other day).


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PostPosted: Tue Mar 12, 2019 3:04 pm 
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feckwanker wrote:
Deadlifts yesterday

Deads: 5x3 @ 200kg
Deficit deads: .x5 @ 120kg

Face pulls and plate rows to finish. Lower back is torched today (but that's more related to shitty squatting form the other day).


Nice. I’ve not done deficits in ages.


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PostPosted: Tue Mar 12, 2019 4:16 pm 
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Thought I’d switch from pure strength work and give Dolph Lundgren’s programme a go at the weekend - can’t actually straighten my arms or lift them higher than my waist today :uhoh:

I suddenly have some respect for the lads sat by the mirrors in their cut-off wife-beaters, doing 10 different types of curls!


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PostPosted: Wed Mar 13, 2019 8:43 am 
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Good session last night. Bench feels like it’s moving.

Bench
1x5 127
1x1 132
1x1 137

Safety bar squats
1x3 165
5x3 140

Chins
3x8 bw+5

Curls


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PostPosted: Wed Mar 13, 2019 9:06 am 
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Nothing personal to contribute but a friend of mine recently completed Ironman Taupo (his first Ironman) and came in 25th overall, 5th in the 25-29 age group. Raced and trained on a fat based diet - https://www.multisportaustralia.com.au/ ... earch=kerr


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PostPosted: Wed Mar 13, 2019 9:13 am 
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Supposed to be running a 50km this weekend but have come down with a bladder/kidney infection. On antibiotics and feeling much better but Doc says probably not depending on bloodwork. :((


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PostPosted: Wed Mar 13, 2019 9:17 am 
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sorCrer wrote:
Supposed to be running a 50km this weekend but have come down with a bladder/kidney infection. On antibiotics and feeling much better but Doc says probably not depending on bloodwork. :((


I think your bladder and kidneys are doing you a favour !


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PostPosted: Wed Mar 13, 2019 10:57 pm 
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The Native wrote:
Nothing personal to contribute but a friend of mine recently completed Ironman Taupo (his first Ironman) and came in 25th overall, 5th in the 25-29 age group. Raced and trained on a fat based diet - https://www.multisportaustralia.com.au/ ... earch=kerr

3:18 marathon time after doing all of that shit before hand :shock: :shock: :shock: :shock:


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PostPosted: Thu Mar 14, 2019 2:59 am 
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Yesterday’s squat session.

Low bar- 5 doubles @425lbs
5x5 @315lbs

Good mornings worked up to 8 reps @ 225lbs

GHR 3 x 12

Light yoke walks 150’ x 4 @ 365lbs


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PostPosted: Thu Mar 14, 2019 11:38 am 
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Really enjoyable DL/back session this morning.

DL: 160x3, 170x2,2, 175x1, 180x1, 170x2
Deficit double pause DLs: 110 x8, 3 sets
Hip thrusts: 150 x10, 3 sets
Pull ups: 15x5,5, 20x3,3, 15x5
Seal row: 70 x6 / Rear flies, 3 sets


I narrowed my DL stance there recently and it feel way better. Brought my feet closer together by a couple of inches so that I'm definitely less than shoulder width apart. Feels way more comfortable through my hips and there's a much better hinge, even on difficult reps.
Enjoying the paused reps. Serious emphasis on form. Back isn't feeling it though, which is a good sign.
Top DL and 3rd paused DL sets.


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PostPosted: Thu Mar 14, 2019 2:01 pm 
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Nolanator wrote:
Really enjoyable DL/back session this morning.

DL: 160x3, 170x2,2, 175x1, 180x1, 170x2
Deficit double pause DLs: 110 x8, 3 sets
Hip thrusts: 150 x10, 3 sets
Pull ups: 15x5,5, 20x3,3, 15x5
Seal row: 70 x6 / Rear flies, 3 sets


I narrowed my DL stance there recently and it feel way better. Brought my feet closer together by a couple of inches so that I'm definitely less than shoulder width apart. Feels way more comfortable through my hips and there's a much better hinge, even on difficult reps.
Enjoying the paused reps. Serious emphasis on form. Back isn't feeling it though, which is a good sign.
Top DL and 3rd paused DL sets.



I’ve never tried paused reps. What’s considered a standard percentage of your 1rm to use with them?


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PostPosted: Thu Mar 14, 2019 2:05 pm 
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Had a quick google before I did them last week and went with 50-60% ish. Could definitely go heavier, but I wanted to get a reasonable number of reps in and keep good form.
My recent 1RM is 190. Last week I did the paused ones at 100, this week 110 and it was grand. Well below my belt or wraps threshold, which is usually above 140/150.

I'm also doing them from a deficit, which changes things a bit.


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PostPosted: Thu Mar 14, 2019 3:08 pm 
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Hawk97 wrote:
Have been doing the Oly lifts for about a year now. If anyone has ever wanted to whale on traps, nothing has hit mine as hard as the Cleans/Snatches.

It's obv. just the high-pull bit which is intrinsic to both lifts. So you could just do the high-pulls.

I think Oly weight lifting is kick-ass and feels awesome to do the moves. But a few years ago I decided to stop doing it. It's just too dangerous in the city gyms I have available and - in my opinion - if you're not actually competing as an Olympic Lifter it's kind of a waste of time and the danger outweighs the benefits. After all, I suspect it makes a bee's dick of difference to the average amateur sportsman (or almost any sportsman for that matter) to just break them down into their component moves (deadlift, highpull, front squat, press, etc.), and doing that is also way safer.

Just my 2c. But I do think they're bad-ass. I sometimes watch Oly Lifting comps at work on YouTube if it's a slow day. This is a great channel:

https://www.youtube.com/user/ssteinmeir


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PostPosted: Thu Mar 14, 2019 3:15 pm 
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The dude is such a freak.

https://www.youtube.com/watch?v=aa4sR5XuuBM


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PostPosted: Fri Mar 15, 2019 4:48 am 
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Mog The Almighty wrote:
Hawk97 wrote:
Have been doing the Oly lifts for about a year now. If anyone has ever wanted to whale on traps, nothing has hit mine as hard as the Cleans/Snatches.

It's obv. just the high-pull bit which is intrinsic to both lifts. So you could just do the high-pulls.

I think Oly weight lifting is kick-ass and feels awesome to do the moves. But a few years ago I decided to stop doing it. It's just too dangerous in the city gyms I have available and - in my opinion - if you're not actually competing as an Olympic Lifter it's kind of a waste of time and the danger outweighs the benefits. After all, I suspect it makes a bee's dick of difference to the average amateur sportsman (or almost any sportsman for that matter) to just break them down into their component moves (deadlift, highpull, front squat, press, etc.), and doing that is also way safer.

Just my 2c. But I do think they're bad-ass. I sometimes watch Oly Lifting comps at work on YouTube if it's a slow day. This is a great channel:

https://www.youtube.com/user/ssteinmeir


Yeah, apparently the catch is about 50% of the risk of injury in Oly lifting. I do much the same as you in terms of strength training, but I will sometimes throw in some light Oly lifts for conditioning. But I always keep the reps reasonably low as I don't want to get too fatigued and lose form. I'll do stuff like sets of 5 clean & press EMOM with a low weight like 50-60kg.


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PostPosted: Fri Mar 15, 2019 9:07 am 
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blindcider wrote:
Got interviewed for a parkrun podcast on Saturday which is coming out on Thursday which is quite exciting


Listened to the Podcast last night, I knew my accent was horrific but I never knew quite how much i sound like an inbred farmer :x



:lol:


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PostPosted: Fri Mar 15, 2019 2:54 pm 
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Nolanator wrote:
Had a quick google before I did them last week and went with 50-60% ish. Could definitely go heavier, but I wanted to get a reasonable number of reps in and keep good form.
My recent 1RM is 190. Last week I did the paused ones at 100, this week 110 and it was grand. Well below my belt or wraps threshold, which is usually above 140/150.

I'm also doing them from a deficit, which changes things a bit.



I might have a go with them today.


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PostPosted: Fri Mar 15, 2019 2:59 pm 
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Was benching this morning and my spotter pointed out that my feet were set quite unevenly. My right one was a good couple of inches further out, my left one tucked more underneath me.

I'd just been setting up so that they felt equal, but my right hip is tighter in extension so they were set differently. Made a conscious effort to set evenly for a few heavy singles and I think I had a more stable drive, even though it felt weird in my hips.


Definitely something to work on.


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PostPosted: Fri Mar 15, 2019 7:56 pm 
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danny_fitz wrote:
sorCrer wrote:
Supposed to be running a 50km this weekend but have come down with a bladder/kidney infection. On antibiotics and feeling much better but Doc says probably not depending on bloodwork. :((


I think your bladder and kidneys are doing you a favour !


:lol:

Been given the all clear and am off tomorrow at 6am...


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PostPosted: Tue Mar 19, 2019 12:04 pm 
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A guy had a fit in my gym yesterday evening. I was hanging around waiting for a rack as it was mental busy and this guy collapsed to the floor and started convulsing.
Thankfully, one of the staff was off duty and doing his own session beside where it happened, so there was a first aider dealing with him within seconds. A number of staff came up to deal with him and eventually an ambulance showed up.
Meantime everyone continued on with their sessions around them, but giving them a bit of space. I wouldn't have minded if they'd closed the weights area. The gym staff even had the emergency defib kit out and ready before the ambulance arrived, but they didn't need it. They stuck up privacy screens after a while and eventually got him into more comfortable positions, eventually taking him to hospital. Had an oxygen mask on, pulse monitor on his finger, blanket over him on the floor while he was in the recovery position.

This morning I was chatting to the staff member who was first to him and he was saying that the guy wasn't breathing for about 45 seconds, and that he was ready to start CPR before the guy recovered that much. Couldn't clear his airway. The staff guy had just finished a heavy lower body session and his CNS was fairly fried and then had this massive adrenaline jolt. Said he was shaking quite a bit at one stage as he dealt with the collapsed guy.

Thankfully, it seems to have ended up OK. Scary thing to see. The guy hit the deck and started groaning with his arms convulsing out in front of him like he was doing a parody of a fit.


It's occurred to me at times over the years that I'd like to do a first aid course, just to have it in the locker. This has convinced me that I definitely should.


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PostPosted: Tue Mar 19, 2019 12:08 pm 
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Ended up getting a decent session in in the end yesterday. Was genuinely an hour between arriving and eventually getting a rack, between the place being rammed on a Monday evening, and the poor guy causing part of the weights area to be unusable.

Worked squats up to a few singles at 145kg and a few doubles at 140. Then front squats and hyper extensions for volume

This morning was RDLs followed by bench 87.5kg 5x5, OHP, DB incline, DB rows, narrow LPD.


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PostPosted: Tue Mar 19, 2019 12:21 pm 
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not the first time you've been near to a fit man in shorts and a mask eh ?


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PostPosted: Wed Mar 20, 2019 11:08 am 
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Did 170x3 on safety squat bar last night. I’d hoped to work up to 180 over the next few weeks but last nights 170 was a killer.

I’ve been taking 5kg jumps over the last few weeks. So looks like it’ll come down to 2.5 or I might just go to singles.

My goal of 200 seems a long way off :blush:


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PostPosted: Wed Mar 20, 2019 11:26 am 
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Was on a Triathlon Training camp this weekend gone focusing on Short hard sessions at max effort

1. Swim session with video taken for analysis of technique
2. Swim Session with triathlon specific race drills - drafting, chaingangs, pursuits.
3. Bike session - Due to the gusting wind we did this as a turbo interval session - Hit 1500watts at one point (for a very short time) :shock:
4. Interval run session - Repeats of 250 and 500m at faster than 5km pace. Also some video taken for analysis of run stride
5. Bike/run Brick session - 2 laps of Torbay velopark followed by a 500m out and back repeated 4 times
6. Swim session similar to session 2

Got absolutely smashed at the swimming because as I was the slowest swimmer in my lane these were proper beasting sessions for me and in the third I got proper bad cramp in my right calf and hamstring :lol:


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PostPosted: Thu Mar 21, 2019 12:18 pm 
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All the deadlifts. Felt good this morning.
Then some deficit double paused reps, weighted pull ups, and seal rows.

Callouses are shredded now.


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PostPosted: Thu Mar 21, 2019 1:53 pm 
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The belt :thumbup:

One of my calluses tore off last week x(


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PostPosted: Thu Mar 21, 2019 1:56 pm 
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I'm a fidgeter, bite my nails, hands constantly moving. I pick at my callouses absent-mindedly and then bite them off without realising that people are looking at me. :lol: x(
They're usually fairly soft as a result and the fresh surface constantly tears on the gnurling.


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