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    If you're feeling lower back pain for deadlifts, lower the weight and get the form right. Also getting someone to wheelbarrow you over a foam roll is a good way of relieving soreness. I had pains with squats before so I lowered the weight by about 30% and perfected the form. Didn't take me long to get back to where I was but with much deeper and more effective technique. With deadlifts you don't need to always go all out. I find if you're aiming for 80% of your max, for example, across the board then with deadlifts 70-75% would probably be better. If you're left really sore it can be detrimental to your progress in other exercises.
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    30/7/14

    DB flat bench - 27.5kg (6,6,6,6)
    Barbell incline (paused) - 40kg (8,8,8)
    T bar rows - 75kg (4) 73.75kg (5,5,5,5) PB
    Shrugs - 90kg (3x8) PB
    Leg press (there was a leg press challenge in the gym lol) - 110kg (40 reps)

    Dumbbell bench has been hurting my chest for a while now, causing me a weird pain a couple of inches below the clavicle. Anyone else had this? The pain goes away a couple of seconds after each set.


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    (Original post by Reps4Jesus)
    30/7/14

    DB flat bench - 27.5kg (6,6,6,6)
    Barbell incline (paused) - 40kg (8,8,8)
    T bar rows - 75kg (4) 73.75kg (5,5,5,5) PB
    Shrugs - 90kg (3x8) PB
    Leg press (there was a leg press challenge in the gym lol) - 110kg (40 reps)

    Dumbbell bench has been hurting my chest for a while now, causing me a weird pain a couple of inches below the clavicle. Anyone else had this? The pain goes away a couple of seconds after each set.


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    Nice rowing, you're getting stronk
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    (Original post by tehforum)
    Nice rowing, you're getting stronk
    Cheeeers, will hopefully get a few sets of 5 at 75kg next time


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    1/8/14

    Dumbbell split squats - 20kg (5x5) PB
    Dumbbell shoulder press - 20kg (7,7,7,7) PB
    Lat pulldown - 61.25kg (5x5) PB
    Overhead DB extension - 20kg (9,9) PB
    Hammer curls - 12.5kg (8,8,6 and a half) PB

    PEANUT BUTTER ON EVERYTHING



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    Very nice mate, keep it up


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    (Original post by Angry cucumber)
    Very nice mate, keep it up


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    Cheers

    I can almost smell the 22.5kg dumbbell press


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    (Original post by Reps4Jesus)
    Cheers

    I can almost smell the 22.5kg dumbbell press


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    One more PB on the 20s and your good to go

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    (Original post by Angry cucumber)
    One more PB on the 20s and your good to go

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    That's the plan


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    5/8/14 - injured right knee so no legs for a week or so

    Decline barbell bench - 60kg (5,5,5) PB
    Slight incline dumbbell press - 25kg (6,6) PB
    T bar rows - 75kg (5x5) PB
    Shrugs - 92.5kg (8,8,8) PB then 35kg dumbbells (8,8) PB
    Overhead dumbbell extension - 22.5kg (8,8,8) PB
    Hammer curls - 12.5kg (9,8,6)
    Drop-set hammers until failure with no rest - 10kg (12 reps) 7.5kg (14 reps) 5kg (8 reps) 4kg (7 reps)
    Weighted planks - 10kg (40 seconds) 15kg (30 seconds) 20kg (30 seconds)

    Noice.



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    Only got 4 reps out of the 75kg t bar row last time so to get 5x5 this time it's fair to say im pretty happy


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    7/8/14

    Dumbbell shoulder press - 20kg (8,8,8,8) PB
    Lat pulldown - 62.5kg (5x5) PB
    CGBP (paused) - 42.5kg (8,8,8) PB I think
    Side raises x lots
    Rear delt flyes - 3kg (3x8)
    DB hammer curls - 12.5kg (8,8,7) PB




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    9/8/14

    Barbell bench (paused) - 55kg (5,5,5) PB
    Incline DB bench - 22.5kg (6,6)
    T bar rows - 76.25kg (5x5) PB
    Shrugs - 30kg dumbbells (10,10,10)
    Overhead DB extension - 22.5kg (8,9,8) PB
    Hammer curls - 12.5kg (8,8,6)

    When I place the bar down on the ground after t-bar rows my lower to mid back feels quite fatigued for 3-4 seconds then the pain goes away..any idea what this is?



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    13/8/14 Major muck-about session bcos holiday soon lol

    Flat bench (paused) - 60kg (5,5)
    Squats (paused) - 60kg (5,5,5)
    DB rows - 27.5kg (8,7,6)
    DB flat bench - 25kg (15)
    Rear delt flyes - 4kg (8,10,10)
    DB stiff leg deadlifts - 22.5kg (8,8,8)
    Side raises - 5kg x lots
    Curls - 27.5kg (8,6,5)

    Major leg gains are going to be made when I get back from holiday and start using the uni gym...stay tuned


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    26/8/14

    Just back from a week drinking abroad, strength has gone down horrifically :P

    Squats - 60kg (5x5)
    DB bench (paused) - 25kg (3x5) 22.5kg (2x5)
    DB rows - 25kg (5x5)

    Deed.


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    In. Train hard and get your strength back!! :yy:
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    (Original post by Reps4Jesus)
    26/8/14

    Just back from a week drinking abroad, strength has gone down horrifically :P

    Squats - 60kg (5x5)
    DB bench (paused) - 25kg (3x5) 22.5kg (2x5)
    DB rows - 25kg (5x5)

    Deed.


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    it's all in the mind, you can't lose much in a week.
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    (Original post by AreebWithaHat)
    it's all in the mind, you can't lose much in a week.
    Guess you haven't been to zante before

    Nah I reckon I'll build it back up in a week or two


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    28/8/14

    DB shoulder press - 20kg (6,6,6,6)
    Lat pulldown (paused) - 50kg (6,6,66)
    Deadlifts - 100kg (1x5)
    Close grip bench (paused) - 42.5kg (8,8,8)
    Hammer curls - 12.5kg (8,6,5)
    Side raises (two pauses) - 3kg (8,8,8)
    Rear delt flyes - 4kg (8,8,8)

    Pleased.


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    30/8/14

    Squats - 50kg (10,10,10) all paused
    DB flat bench (paused) - 25kg (6,6,6,6)
    DB rows - 27.5kg (3x5) then 20kg paused (8,8,8)
    DB Shrugs - 40kg (8) 37.5kg (8,6,6)
    DB extension - 22.5kg (10,10,10) PB

    Getting there! I can almost taste the squat rack in the uni gym


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