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    07/08/2017

    Front Squat:
    65kg 4x3

    Dips:
    BW 5x7
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    09/08/2017

    C&J
    30kg-50kg warmups
    55kg x1
    60kg x1
    65kg x1
    70kg x1 missed jerk (matches all time PR in the clean alone)

    65kg clean was hard but the jerk was very very solid, more so than I was expecting. 70kg clean was again difficult, was pinned at the bottom. Jerk was very close. Last time I both cleaned and C&J 70kg was when I was weighing around 79kg however today I weighed in at 73kg. So it appears I've lost a bit of strength but that's alright because I reckon I'll PR at the end of the next training cycle and be even lighter. Taking 65kg to be my max (although its likely to really be 67.5kg or 70kg) I'm gunna deload and work on volume.

    Snatch highpull:
    40kg 5x3 (deloaded)

    Felt good
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    09/08/2017

    OHP:
    30kg x5
    40kg x3
    45kg x5 (PR)
    37.5kg x8

    5th rep on 45kg literally took like 40 seconds loool

    Accessories: chinup/pullup (8 reps each PR), GHD, lat pulldown
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    40 seconds, that time under tension bra
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    (Original post by TajwarC)
    10/08/2017

    OHP:
    30kg x5
    40kg x3
    45kg x5 (PR)
    37.5kg x8

    5th rep on 45kg literally took like 40 seconds loool

    Accessories: chinup/pullup (8 reps each PR), GHD, lat pulldown
    Been there done that, advice from more experienced lifters is typically to not grind that hard. Well done on the PB though
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    (Original post by UchihaMadara)
    40 seconds, that time under tension bra
    easily one weeks worth of hypertrophy from that one rep lol

    (Original post by Sae.HH)
    Been there done that, advice from more experienced lifters is typically to not grind that hard. Well done on the PB though
    Thanks
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    10/08/2017

    Snatch:
    25kg 3x2
    27.5kg 2x2
    30kg 1x2

    Couple misses

    Power Clean + Squat Jerk:
    35kg 2x1
    40kg 2x1
    45kg x1
    50kg missed jerk

    Lost shoulder/upper back mobility as I haven't done this in like 2-3 months :/ I miss training at uni tbh, more opportunity to do variations of the olympic lifts

    11/08/2017

    Back Squat:
    65kg 6x2

    First week of Tim Sword's 7 week front squat based programme, looks pretty good

    Bench:
    65kg x1
    60kg x4

    Still having problems with intensity. Got more advice from a guy who was benching 150kg (which I had to spot lol) on the bench next to me...He's still alive so its calm. Basically keeping wrists pointed as forward as possible rather than bending them back.

    Accessories: bicep curls, pullups/chinups 6x5 BW
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    think i suggested time back to film ur bench, might wanna do that still
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    13/08/2017

    Bench:
    60kg 4x4

    Push Press
    20kg x5
    30kg x3
    40kg x3
    50kg x3
    55kg x2 (matches PR)
    40kg x8 (PR)

    Accessories: core work, tricep extensions



    UchihaMadara

    Pretty evident that there isn't enough arch in my back now that I actually see the video... Need to be more like the guy on the other bench. I am using leg drive but it doesn't seem evident, so I need to use it...more I guess. I hate filming upper body stuff lol
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    14/08/2017

    Front Squat:
    55kg x2
    60kg x2
    65kg 6x4

    Difficult but felt better than I was expecting

    Clean Pull:
    60kg x3
    75kg 4x3

    Accessories: BW Dips 4x8
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    (Original post by TajwarC)
    Pretty evident that there isn't enough arch in my back now that I actually see the video... Need to be more like the guy on the other bench. I am using leg drive but it doesn't seem evident, so I need to use it...more I guess. I hate filming upper body stuff lol
    Yh there isn't enough scapula retraction to create a beneficial arch to reduce the ROM along with the added benefits of putting less shear force on your shoulders. Other than benching more with your ideal set-up, doing a lot of face pulls can help whilst maintaining a retracted scapula as that's what your trying to do during your set on a bench press. Without waffling on I would first try focus on implementing better scapula retraction with the aim of meeting the sternum and the bar as high as possible
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    (Original post by UchihaMadara)
    Yh there isn't enough scapula retraction to create a beneficial arch to reduce the ROM along with the added benefits of putting less shear force on your shoulders. Other than benching more with your ideal set-up, doing a lot of face pulls can help whilst maintaining a retracted scapula as that's what your trying to do during your set on a bench press. Without waffling on I would first try focus on implementing better scapula retraction with the aim of meeting the chest and the bar as high as possible
    PRSOM, cheers fam
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    15/08/2017

    C&J
    40kg x(1+3)
    50kg x(1+2)
    52.5kg x4(1+3)(PR)

    Snatch highpull:
    40kg x3
    42.5kg x3
    45kg x3

    Snatch deadlift:
    60kg 3x3 (PR)

    Accessories: weighted lower back extension
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    16/08/2017

    Back Squat:
    50kg x3
    60kg x2
    80kg 3x2

    OHP:
    30kg x5
    40kg x3
    47.5kg x2 (PR)
    40kg x8 (PR)

    Accessories: pullup 1x10 (PR), chinup 2x5/6
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    17/08/2017

    Snatch:
    20kg x3
    25kg x3
    27.5kg 2x2 (1 miss)
    30kg x2
    32.5kg x2 (PR)

    Snatch balance (without moving feet)
    30kg 5x2

    In order to emphasise landing position in the snatch. RIP my wrists though, its harder to get under the bar without shuffling your feet

    Accessories: rear delt flies, lat pulldown
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    Hopefully your wrists go Jannah bro
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    (Original post by UchihaMadara)
    Hopefully your wrists go Jannah bro
    LOOL inshallah
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    18/08/2017

    Front Squat:
    55kg x2
    60kg x2
    65kg 5x3

    ez

    Bench:
    40kg x5
    50kg x3
    60kg x3
    65kg 2x3
    70kg x1 (lifetime PR)

    dw I'm not a typical gym bro who benches more than he can squat lol

    Also weighed in at 72.6kg BW indicating a 7.0kg loss since the beginning of my cut. Dropped in weight slightly faster than I was aiming for so I'm going to try and maintain/recomp over the next few weeks and then continue cutting when uni starts. Progress is a bit slower than before (obviously due to lower BW but also I'm not taking caffeine or creatine either) but I'm still increasing most of my lifts. So only until I really struggle to PR will I begin to increase my calories
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    20/08/2017

    Bench:
    40kg x5
    50kg x3
    60kg x5
    60kg 4x4

    Some sets easier than others, defo a form issue. On the sets where my setup is more solid, the reps are much easier. Just need to work on consistency tbh

    Push Press:
    30kg x3
    40kg x3
    50kg x3
    55kg x3 (PR)

    Accessories: pullups/chinups 4x6, dumbell curls, tricep extensions
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    21/08/2017

    Front Squat:
    40kg x3
    50kg x3
    57.5kg 6x3

    ezpz

    accessories: BW dips 5x8 (PR)
 
 
 
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