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Old 06-27-2012, 09:22 AM   #18676
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Changed Leg Day up a bit today.

Back Squats
275 x 4
245 x 5
225 x 10

Form felt week, too much emphasis on my quads rather then my whole legs, so Pulled out the old low box made out of those step up pilates/aerobics things.

Dropped the weight to 185 and went LOW.
Could only power out 185 x 6 x 3 but felt soo good.
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Old 06-27-2012, 10:44 AM   #18677
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Those 'clean pulls' look like a recipe for disaster and a blown back. I can understand Olympic level lifters doing them as a workup for their lifts but for us at a 'hobby' level they're not needed. If you want traps do behind the back shrugs on the Smith machine with relatively light weight but perfect form. Do a weight that you can comfortably do with perfect form and rep it til it burns. Then rep some more and hold it.

Like Halo said guys doing massive weight with free weights or bars are wasting their time. At my gym they're always the guys who don't do deadlifts or squats so that should tell you something. I do a MAX of a plate and a 25 on the Smith machine and my traps are frequently commented on.
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Old 06-27-2012, 10:56 AM   #18678
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Clean pulls are about as simple as olympic style lifts get. Just like any lifts, start with a lower weight and work your way up, making sure form is good. You can fuck yourself up on any lift, even curls as people here have proven.
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Old 06-27-2012, 11:16 AM   #18679
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Did deads yesterday, 245 x 10 x 2 , 265 x 10 x 2

Last edited by JD35; 06-27-2012 at 11:24 AM.
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Old 06-27-2012, 11:37 AM   #18680
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do power shrugs for h00g3 traps bros
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Old 06-27-2012, 11:50 AM   #18681
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do power shrugs for h00g3 traps bros
power shrug =/= clean pull? Looks like basically the same thing


JD as long as your back stays arched I don't see how you could hurt yourself .. but it is a scary thought to have 315 lbs in your hands and all your weight on the balls/toes of your feet. maybe wear a belt for extra safety
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Old 06-27-2012, 01:26 PM   #18682
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FUUUU, I hurt my back after attempting my squats goal...
Now I have a back pain and I am thinking i should do alternate exercise than squats...
Is there any substitute to squats?
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Old 06-27-2012, 01:45 PM   #18683
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my all beef and egg diet is backfiring on me, im up 12 lbs ROFl..... going to have to hit the chicken breast again
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Old 06-27-2012, 01:55 PM   #18684
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my all beef and egg diet is backfiring on me, im up 12 lbs ROFl..... going to have to hit the chicken breast again
First..What made you think about doing all beef and egg only?

Second...I don't think I would last on those two staple foods alone for more then 2 days!
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Old 06-27-2012, 02:09 PM   #18685
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First..What made you think about doing all beef and egg only?

Second...I don't think I would last on those two staple foods alone for more then 2 days!
pete rubbish
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Old 06-27-2012, 02:23 PM   #18686
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Originally Posted by Santofu View Post
FUUUU, I hurt my back after attempting my squats goal...
Now I have a back pain and I am thinking i should do alternate exercise than squats...
Is there any substitute to squats?
If you're looking for a long term alternative to squats than no, there are no substitutes.

If you just want some leg exercises to do until your back is good enough to squat again, don't worry about it. Your time would be better spent rehab'ing your back, mobility work and strengthening your core. This way you can squat to depth in the future without compromising your lower back.

I hurt my back a couple weeks ago too and all I've been doing is a lot of stretching and some body weight squats to work on technique.
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Old 06-27-2012, 02:42 PM   #18687
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my all beef and egg diet is backfiring on me, im up 12 lbs ROFl..... going to have to hit the chicken breast again
Looks like you need halos bible of dieting
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Old 06-27-2012, 04:20 PM   #18688
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My.coooooore.

Me and a friend split 5 lbs of.egg protein from true protein


Shit makes my stims work 40 times better
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Old 06-27-2012, 05:32 PM   #18689
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now that's a clean pull
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Old 06-27-2012, 06:04 PM   #18690
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Old 06-27-2012, 06:23 PM   #18691
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Picking up a road bike tomorrow. Hoping my legs grow to this...


and my upper body doesn't shrink. I'm fucking pumped, I think I've been lacking in the cardio department.

Spandex pics to come
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Old 06-27-2012, 06:48 PM   #18692
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now that's a clean pull
Maybe that's how ur supposed to do it, but that super intense rapid, fast paced movement looks really uncontrolled and risky, looks kinda sketchy for the older folks....
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Old 06-27-2012, 07:47 PM   #18693
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lol it looks like his shit could snap up at any time

sweet whiplash of peace
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Old 06-27-2012, 09:24 PM   #18694
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Quote:
Originally Posted by Santofu View Post
FUUUU, I hurt my back after attempting my squats goal...
Now I have a back pain and I am thinking i should do alternate exercise than squats...
Is there any substitute to squats?
you're probably not bending your knees enough and trying to arch your back when you're going down..
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Old 06-27-2012, 09:58 PM   #18695
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Quote:
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FUUUU, I hurt my back after attempting my squats goal...
Now I have a back pain and I am thinking i should do alternate exercise than squats...
Is there any substitute to squats?
Sounds like your form wasn't good.

Either you didn't breath in properly to push out your core (reducing any strain on lower back)

Or you descended down too fast, compacted the shit out of the back

Or you didn't correctly grip the bar, such that you were tightening the upper and lats.

No substitute for building t-rex legs other than squats [unless you were genetically given large calves/quads, and just need to tone them ]
And you might want to get that back checked out if its' tough to walk or mobility issues. Either way, I'd lay off the gym.

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On a side note, is it just me or has the T-nation articles been lacking in substance.

Last edited by subordinate; 06-27-2012 at 10:09 PM.
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Old 06-27-2012, 10:07 PM   #18696
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Skinny, you workin out on your birthday?

Anyway, happy birthday, have a good one... hope its been a good year of gains for you
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Old 06-27-2012, 10:16 PM   #18697
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Skinny, you workin out on your birthday?

Anyway, happy birthday, have a good one... hope its been a good year of gains for you
Thanks dude, heading out to the gym right now!
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Old 06-28-2012, 12:55 AM   #18698
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booty shorts in winter, thick ass jogging pants in summer. Situation, you are one confusing lad.

Tried dem clean pulls halo ... dunno if everyone was staring at me because they were miring, or if it was cuz i kept dropping the bumper plates on the way down . Sick trap pump
I brought out the short shorts tonight. Too bad you werent there. I went late like when you usually go too.
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Old 06-28-2012, 02:15 AM   #18699
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I brought out the short shorts tonight. Too bad you werent there. I went late like when you usually go too.
Oh, I saw
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Old 06-28-2012, 05:55 AM   #18700
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Alright, gonna give the layne norton program a try... I've mostly been sticking to my own routines but will give this a go... Somewhat skeptical of the number of supersets he adds in but mehhhh
hey im planning to do the program as well. I've been checking out other programs and ibodybuilder doesn't even seem good at all. Any modifications in the days?
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