To be fair, everything is better than a 20 minute run.
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Even a 30mins run?
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Good question! But I think yes because my goals don’t include any running speed, just the ability to perform one. Whereas 100 PCs, even light ones, must have some carryover!
Conditioning update. 1.1 mile walks holding baby yesterday and today.
I don’t appreciate you using my own jokes against me, mate.
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Oh I get it now. You snarky bastards.
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Be nice, I don’t have any of my own.
8/30/2021 Monday
Coffinworm anchor week 1 day 1
Squats. 5x135, 170, 195, 220, 195, 220.
245 hoping for a PR. I have done it for 2 reps before and was hoping to get 3. I got 1 per video above. Disappointing.
5x5 bench press 150
5x10 knee raises
5x10 rows 135
Incline press 115 x 13,12
If theres feedback on the video I’d like to hear it.
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My opinion is that the bar was too heavy for you today, to be honest. I don’t see any egregious form breaks between rep 1 and rep 2. I’ll have another look later when I get more peace.
Meanwhile @aldebaran @Koestrizer @simo74
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Well we all have bad days unfortunately…
Form looks good enough. What I see: slight back extension as you go down, losing a bit of bracing. Then the bar doesn’t do in a straight line over your mid-foot, it shifts towards significantly towards the hole. If you look at your feet you can see the slight shift forward, heels lightly raising. I would suggest using different shoes and try to keep the weight over your mid-foot at all time
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Thanks @aldebaran @dagill2
I 100% agree it was too heavy.
Thanks for the suggestions. I’m wearing my stable shoes with heel inserts. Do you think that’s a bad idea? I thought they would help and they feel stable to me, compared with a running shoe.
As far as Coffinworm goes, I’m in the anchor which has a PR set at 100%TM (and joker sets above that, which obviously aren’t happening!).
I had raised TM by 10lb from the previous CW cycle which made this quite heavy… I suppose I should drop by 10/20 lbs and continue on?
Goal is to hit 315x1 in 10 months.
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Then no it just looked like unstable shoes to me. It is very light though, just work on trying not to bend forward (but with near max or max weight of course this is super hard…)
TM are supposed to be 90% of your real max right? I’d prefer going too light than too heavy anyway
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My 2c then, having seen this a few times now, is that I don’t see you getting big air in your belly. Watch someone like @simo74 before he squats, or even more when he deadlifts, and you see a big gasp of air trying to get as much as he can, then the effort as he tries to squeeze it down and create a brace. I can’t visibly see you doing this.
Watching the lift itself, you can see the point on the first rep where the bar starts moving forward, away from the midline of the foot. To me, that’s a bracing issue, not a strength issue. You managed to muscle out of it on rep 1, but not on rep 2.
Since he’s posting as we speak, what’s your thoughts @Cyrrex
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Thanks guys.
@aldebaran yeah TM starts at 85-90% of your 1RM. But every 3 weeks you are supposed to increase your TM by 10lbs (or 5…) I had my TM at 225 when I started CW but raised it through the process. I’m thinking that CW is relatively unique among the 5/3/1 programs and it doesn’t make a lot of sense to add between the “leader” and “anchor” (I know that’s probably jargon to you, sorry!)
@dagill2 I’ll watch some Simo’s and try to emulate the big breath!
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The way Simo takes air and stablizes his body is almost boner inducing. For squats, this is critical…your whole body has to be ready for it.
The others have spoken to technique, I will speak to the psychology. Either you are controlling the bar, or it is controlling you. In that video, it looks like the bar is squatting you, not the other way around. Go up to it like you own it, get BOTH FEET under the bar during the unrack and lift it off like you are the boss. You should feel such a brace in your entire body that it does not feel heavy at all when you take it off the rack. This is half the battle.
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Yep, I agree. Nothing majorly stands out that would have given you a second rep, if it had been corrected. I would like a shot that shows the feet for general feedback (cut it out @Cyrrex !).
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Never took you for a foot guy, but okay…
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I am not judging but the popularity of this fetish absolutely blows my mind! Like how and why?
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No idea, I don’t get it. At their very best, a foot just barely manages to be Not Gross in my book.
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Agreed. I mean it’s a harmless fetish and whatever is consensual is fine anyway but… It’s just so hard to comprehend, haha.
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Great. Great. Now, what other fetishes are super gross, let’s all discuss here in this log.
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