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Journals / Re: Merkley's guide to pretend lifting
« Last post by ShawnJ on Today at 06:12:59 PM »
Great looks looking squats and metcon Merk! Scale is looking good after a cheat and in good shape to push it to the 190's! Had me a sweet cheat lastnight as well, so good!
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on Today at 06:03:23 PM »
Lower
Morning Weight: 184.4

Hip circle side steps and monster walks
Glute bridges

PMT rack pulls, hole 4:
Bar x 10
135 x 5
225 x 5
315 x 3
405 x 3
495 x 2

Program Sets:
545 x 5
545 x 5

Box squats to 12 inch box:
Bar x 6
135 x 5
185 x 3
225 x 3
275 x 3 vid
300 x 2 vid
320 x 1 vid

Squats:
315 x 3 vid
320 x 3 vid
330 x 3 vid

Lunges holding 50lb DB's:
6
6
6
6

SLDL's full reset off floor:
135 x 8
225 x 6
225 x 6
225 x 6
225 x 6

Dun:

Notes: good workout today. Rack pulls felt a bit better than last session but still damn heavy lol. Still playing with squat form. Decided to try out box squats and they went very well. After that wanted to practice the ques with some real squats, went ok but was having the bar roll up my back on a few reps, not sure if it's the narrower grip, fatigue from the previous work or what. Will keep my eye on it and fix it somehow.
Finished up with lunges and SLDL's and should be in rough shape tomorrow.
Picked up another overtime shift tonight so will probably take tomorrow off. Goal for diet is to hit 179 but July 1st, lets goooooooo!!!! Bring it Davey




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Nice!

What did you do to fix the shoulders? Rehab? Light work? Surgery?

-Stopped the Ninja shenanigans (mostly)
-Stopped pressing heavy overheads (now I just walk and my hands and do handstand push ups)
-Stopped one arm snatch
-Stopped weighted muscle ups

Work harder than ever to do "perfect" warm ups. Also shifted to a Robertson style undulating periodization.

No surgery (yet) but I have "stable" slap 1 (Right) and slap 3 (left) tears.

1 slap tear and partial rotor cuff tear (20% tear) on my left shoulder. I'm doing DB presses but lighter weight for more reps and light lateral raises plus lots of high rep face pulls. Shoulder is feeling better so I guess I'll keep at it (lightly).
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Lifting Videos / Re: STFU and post a vid of you lifting something heavy
« Last post by Bando on Today at 04:03:53 PM »
handstand push ups

Are these easy on the shoulders? I always see guys do them and wonder why they don't just OHP.
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Lifting Videos / Re: STFU and post a vid of you lifting something heavy
« Last post by FLEX on Today at 03:22:30 PM »
From Friday:

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Lifting Videos / Re: STFU and post a vid of you lifting something heavy
« Last post by cmoore on Today at 01:20:58 PM »
Nice!

What did you do to fix the shoulders? Rehab? Light work? Surgery?

-Stopped the Ninja shenanigans (mostly)
-Stopped pressing heavy overheads (now I just walk and my hands and do handstand push ups)
-Stopped one arm snatch
-Stopped weighted muscle ups

Work harder than ever to do "perfect" warm ups. Also shifted to a Robertson style undulating periodization.

No surgery (yet) but I have "stable" slap 1 (Right) and slap 3 (left) tears.
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Nice!

What did you do to fix the shoulders? Rehab? Light work? Surgery?
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Journals / Re: Merkley's guide to pretend lifting
« Last post by Merkley on Today at 12:40:52 PM »
Sunday METCON

 10 Min Rowing
 20 Tire Flips
 10 Incline DB raises
 30 sec Box Jumps (I decided to graduate to the bigger boxes to jump on today)
 10 Standing DB Press
 30 sec Battle Rope (managed 70 in 30 sec, compared to 40 when I first started)
 20 Burpees (I still hate them, just not as much as I did)
 30 sec Farmers walks (Instead of the trap dead bar I decided to use the 100 DB's...I prefer the trap dead bar)
 10 Min Rowing

 4 rounds done in just shy of an hour. During that time I was helping shoot videos and dodge children (not a common occurrence, hopefully the last).

 Cresting into week 8 of cutting. This is where things start to get tough. The next 4 weeks I'm going to be pushing hard to get into the 190's as I drop food and increase energy expenditure. I've been considering walking to the gym once a week (4.1 km one way). As the weeks move on I will increase the days I walk to the gym. Of course this is just an idea, Mrs. M may not the idea of me being away so much.

 I'll figure it out as I go along.

 Right now I'm 207 (this is after having a cheat meal on Friday night).

 Happy Sunday!
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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on Today at 09:15:29 AM »
6/25/2017 Workout with my Son

Got to the gym at 6:20 am.
* Stretch

* Warmup
          20 minutes on the Arc Trainer.

* Barbell Incline Press
          15 @ 105 lbs.
          12 @ 135 lbs.
          10 @ 165 lbs.
          6 @ 185 lbs., 6 @ 155 lbs., 6 @ 135 lbs.

* Reverse Grip Cable Pulldowns
          15 @ 110 lbs.
          12 @ 150 lbs.
          10 @ 170 lbs.
          6 @ 190 lbs., 6 @ 150 lbs., 6 @ 130 lbs.

 * Hex-Bar Deadlifts
          12 @ 145 lbs.
          10 @ 195 lbs.
          8 @ 245 lbs.
          6 @ 275 lbs., 6 @ 225 lbs., 6 @ 195 lbs.

* Seated Overhead Dumbbell Press
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 65 lbs., 6 @ 50 lbs., 6 @ 40 lbs.

* Various Ab Exercises
        ( Hollow spoon holds, Crunches, Glute Brides, Pushups) * 3

* Foam Rolling
         Hamstrings, Calves, Quads, Back

* Stretch

Workout totaled 1 hour and 40 minutes.
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Journals / Re: SumoDL's conventional programming
« Last post by SumoDL on June 24, 2017, 10:25:58 PM »
Moving right along in here  :thumbsup:

Are you bolting or welding the 2x2 steel?

Most likely will be bolting, I might add an L bracket to the 2x2 steel because there is already horizontal holes in the top of the rack. Don't have welder though.

=========================================

Today's effort.

Squat
BW x 10 x 3
135 x 5
185 x 5
225 x 3
245 x 2 x 3
265 x 2
285 x 2
225 x 10

Bench
135 x 10
185 x 5
235 x 5
245 x 5
255 x 5
265 x 5
275 x 5
285 x 5

Seated Row
90 x 10
115 x 10 x 3

Squats seemed a bit more productive than recently. Went to shoulder width and low bar, to test the waters. No discomfort while squatting, so it will be interesting to see how recovery goes.

Made up the bench session from yesterday. Was aiming for a top set at 275 x 5, but had a bit left in the tank. The last rep at 285 was slow, but not a full out grind.

Took the maiden voyage on seated rows and kept them strict.
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