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Old 01-04-2012, 08:19 AM   #11951
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anyone got a nice core routine?
I don't do a "routine" but I do two things to help 'wake up' or 'link' my core before deadlifting in particular:


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Old 01-04-2012, 08:22 AM   #11952
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I don't do a "routine" but I do two things to help 'wake up' or 'link' my core before deadlifting in particular:

Dying Bug w/Wall Push www.chadwaterbury.com - YouTube

Leg Curl w/Single-leg Balance www.chadwaterbury.com - YouTube
thanks! Will for sure try that dying bug with wall push before deads and squats. been doing the leg curl one for warm ups!

Just feel the need to incorporate a core routine on my cardio days.
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Old 01-04-2012, 08:24 AM   #11953
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The dying bug feels SO GOOD after a set of heavy DLs. It seems to really stretch and relax your lower back and hamstrings. I love it
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Old 01-04-2012, 08:41 AM   #11954
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Good read IMO, I always thought those barbell hanging shrugs people do all the time to be a horrible idea

T NATION | One Shrug to Rule Them All
I've always preferred the military press shrug over traditional barebell/dumbell shrugs, but going to try this variation as well.

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Old 01-04-2012, 09:24 AM   #11955
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Changed my back day up a bit yesterday and did some Volume as I didn't want to lift to heavy. Did 2 plate stiff leg dead lifts for 10 reps then went straight into traditional dead lifts for another 10. I really focused on getting my hips low and exaggerating the initial pull off the floor. After I was done the 20 reps I would put the weight down readjust my grip and do BB rows right after. All lifts were done with double overhand grip. After that I did rows @102lb DB's for sets of 15. I can really feel it today in my Hamstrings (exactly what I was aiming for), lower back (exactly what I was aiming for) Upper back (exactly what I was aiming for) and Forearms (happy side effect means my grip was actually working hard)
Ended the workout with straight bar curls and incline BB curls. Solid first workout of the year gonna keep up the intensity!

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Old 01-04-2012, 09:32 AM   #11956
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Just came back from my first morning workout of the year
Deadlifted 345 x 1 @ 132... used straps and a belt
I could probably easily hit 385 this year
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Old 01-04-2012, 10:41 AM   #11957
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Gunna try that military press shrug…tnx
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Old 01-04-2012, 10:54 AM   #11958
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Would someone be able to pick up some kaizen isolate from costco for me, ill pay 5-10 extra just cause you made the trip thankss

First workout, ass to grass squats at 185, felt sooo good, I think I finally got my form down.
Lol, was trying to breathe when doing pullups, and my snot kept blocking the air Posted via RS Mobile
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Old 01-04-2012, 12:27 PM   #11959
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Had a shoulder re-alignment done over the Xmas break, my sister is an athletic therapist and osteopath and she's been treating me since my shoulder separation in May. Turns out I have overdone my shoulder and chest, and my muscles are causing my bones and joints up and forward more than they should be. Almost like a forced slouch that I can't see even when standing up straight with my shoulders back. So even though my back is decent I really need to build some lats to help pull everything back into alignment. She said my upper and lower traps were way overbuilt. I think she's just mirin'

But, just goes to show that balance in your workout is important. There can be a lot going on beneath the surface that you don't realize. I would encourage everyone here that's really into training, especially the heavy lifters, to get yourself checked out by a physio or the like once in a while just to keep informed of what's going on with your bones and joints. Would hate to see anyone end up with some problems down the line that could be easily preventable
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Old 01-04-2012, 12:43 PM   #11960
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Good advice and food for thought JD
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Old 01-04-2012, 12:52 PM   #11961
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great post JD. Ive wanted to see a chiro or physio for a long time.


jeffh needs to read that too
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Old 01-04-2012, 02:46 PM   #11962
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I was working chest today and a girl walked by and was 'Mirin me hard and walked right into a machine. :

Berz out.
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Old 01-04-2012, 03:16 PM   #11963
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I was working chest today and a girl walked by and was 'Mirin me hard and walked right into a machine. :

Berz out.


On that note, a girl I recognized as one of my friends fellow competitors in the WBFF was working out at my gym lastnight. She looked alright in pictures but when I saw her in person she was a bit Hopefully it was just an off day haha.

Spoiler!

Oh and Ian, I worked out @ Commonwealth for years before I moved to Van. I went there again during the Xmas break while I was visiting my parents and had a laugh at the gym. Equipment is so old and shitkicked, and the machines don't do a lot of weight. I was maxing them out doing an arm workout...... the highschoolers were jelly
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Old 01-04-2012, 03:37 PM   #11964
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No kidding! Too bad I didn't run into you. Yah the machines are awful. I mainly use the squat rack and dumbells. I only go there because I live next door and have one year left on my $25/month student rate
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Old 01-04-2012, 03:49 PM   #11965
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Can someone post a video of that military shrug. I looked confused as hell today while trying it.
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Old 01-04-2012, 04:17 PM   #11966
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Had a shoulder re-alignment done over the Xmas break, my sister is an athletic therapist and osteopath and she's been treating me since my shoulder separation in May. Turns out I have overdone my shoulder and chest, and my muscles are causing my bones and joints up and forward more than they should be. Almost like a forced slouch that I can't see even when standing up straight with my shoulders back. So even though my back is decent I really need to build some lats to help pull everything back into alignment. She said my upper and lower traps were way overbuilt. I think she's just mirin'

But, just goes to show that balance in your workout is important. There can be a lot going on beneath the surface that you don't realize. I would encourage everyone here that's really into training, especially the heavy lifters, to get yourself checked out by a physio or the like once in a while just to keep informed of what's going on with your bones and joints. Would hate to see anyone end up with some problems down the line that could be easily preventable
can so called sister heal my tendon . srs
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Old 01-04-2012, 05:09 PM   #11967
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attempted to pull 315 today ... couldn't do it
pulled a 255 though
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Old 01-04-2012, 05:12 PM   #11968
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sick workout despite 30minutes of sleep last night kept almost passing out in class, havent felt the high from gym in a while, hit new pr's for a few exercises

seated barbell shoulder pin press 7x2
old pr 135 7x2, today did 135, 140, 140, 140, 145, 145, 150

push press old pr 115 7x2, today did 115, 115, 115, 120, 120, 120, 130

then did some bb high pulls, bb shrugs, face pulls and bb rows
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Old 01-04-2012, 05:12 PM   #11969
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attempted to pull 315 today ... couldn't do it
pulled a 255 though
You jumped from a 1MR of 255 to 315...?
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Old 01-04-2012, 05:15 PM   #11970
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You jumped from a 1MR of 255 to 315...?
i don't deadlift often, so i tried aiming high but i failed
so i removed a plate from each side and put 10s and 5s instead
i wasn't sure how much i could deadlift
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Old 01-04-2012, 05:17 PM   #11971
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i don't deadlift often, so i tried aiming high but i failed
so i removed a plate from each side and put 10s and 5s instead
i wasn't sure how much i could deadlift


That sounds dangerous.
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Old 01-04-2012, 05:17 PM   #11972
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255 deadlift? that is pretty sick for ur size dude that was my 5rm last time i dld 2 months ago
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Old 01-04-2012, 05:35 PM   #11973
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i don't deadlift often, so i tried aiming high but i failed
so i removed a plate from each side and put 10s and 5s instead
i wasn't sure how much i could deadlift
you're fucking lucky you didn't hurt yourself too, i hope you had good form
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Old 01-04-2012, 05:50 PM   #11974
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attempted to pull 315 today ... couldn't do it
pulled a 255 though
Do you still train at the school gym?
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Old 01-04-2012, 05:55 PM   #11975
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sick workout despite 30minutes of sleep last night kept almost passing out in class, havent felt the high from gym in a while, hit new pr's for a few exercises

seated barbell shoulder pin press 7x2
old pr 135 7x2, today did 135, 140, 140, 140, 145, 145, 150

push press old pr 115 7x2, today did 115, 115, 115, 120, 120, 120, 130

then did some bb high pulls, bb shrugs, face pulls and bb rows
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Where do you set your bar?
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