This is the issue I have with using a DL bar in training more than a stiff bar. It lets you get away with poor positioning. IMO if you pull twice a week, make sure at least once is on a stiff bar off the floor and preferably beltless. If you pull once a week, do it with a stiff bar until you’re eight weeks out from your meet. If you’re not a PLer, there’s probably no good reason to use a DL bar.
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Haha welcome to The Complete Power Look Program!
Yep, my lower back is typically torched by the time I make it to BB rows. They are usually quite ugly and upright.
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I’m considering just doing chest supported rows since I have the option at the Y. If I’m at home then I’ll probably keep struggling with them.
The Deadlift bar is awesome! If I pull twice a week then one of them is in my basement on the Rogue Bar.
I go beltless as long as I can every workout. I put the belt on when I feel like the risk/reward ratio is tipped in favor of risk. Some days I’ll pull 4 plates beltless and others I put it on for 3. Lately I’ve probably gone to the belt early but my SI joint really doesn’t want to stay in place so I give myself a little extra support.
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10.24.17
Woke at 229.2 lbs.
Yesterday’s Nutrition
3698 calories, 375g carbs, 159g fat, 227g protein
Took some measurements this morning because it’s been awhile and I’ve had several good days in row - - - i.e. I haven’t had an all out binge so my body should be in a normal place instead of bloated or starved. All measurements in cm. (change since 7.25.17 when weight was 219.8 lbs)
Neck - - 42 (-0.5)
Chest - - 113 (+2.5)
Abdomen - - 92.5 (+4)
Waist - - 91 (+1)
Hips - - 106 (+2.25)
Quad - - 64 (+3)
Calf - - 40.5 (+1)
Bicep - - 40 (+1)
Forearm - - 33 (no change)
Chest measurement taken at nippples. Abdomen at belly button, hips at my widest point.
Edit to add change from July 25th
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Nice man! Whats with the neck size reduction lol. How does that work?
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Ehh that’s close enough to blame operator error. I do all this myself so it’s not perfect. I just try to be consistent in where I measure and how tight I get the tape.
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Can also just be bloat/lack of bloat. Going tighter/looser, etc. Reasonable size neck though, supposedly the calves, bicep, and neck measurements should match if you want those old style aesthetics.
That’s what I heard once upon a time but I’ve never done anything to emphasize them. I do arm training. I’ve never done any direct neck work. And I’ve stopped training calves because they never change.
The most disappointing measurement is my abdomen–up over 1.5 inches 
Cardio?
1 mile run with no warm-up. 8:29
Barbell Rollout
4 x 10 with 35’s
superset with
45 Degree Back Extension
4 x 12 w/ 25 lbs
Cable Side Crunch (pressing down)
3 x 15 ea w/ 110
Full V-Up
2 x 10 no weight necessary
Swimming
6 laps continuous with various strokes. 7:22
1 lap freestyle x 3 with plenty of rest between
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Made me lol - first time I tried these I was humbled.
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Today’s Nutrition
I’m done eating and proud of my day. I wanted to go low carb because it’s a rest day in terms of lifting.
3523 calories, 144g carbs, 215g fat, 268g protein
I ate eggs, brisket, cauliflower, hummus, peppers, a pear, peas, Swiss steak, and peanut butter. I know 144g carbs isn’t low for most people but it is for me. It was a struggle to avoid bread, potatoes, pasta, and rice.
Back to normal eating tomorrow though and I can’t wait. I have a PB&J sandwich I made Sunday for work but never got around to eating.
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Those people are weird.
I read a research article or watched a webinar for some continuing education for my certs and one guy said that no one needs more than 80g of fat. He said that more fat just makes it easier to store fat. I tried to play with my ratios and dropping my fat put my carbs near 500g!
I decided to ignore that or just tuck it away for later. There are real world results that go against that statement.
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I do fine between 60 and 70 grams of fat
It’s not so much that I need or want a certain amount of fat. When I input my percentages I always end up with more than 80g. I’m currently doing 45C/25P/30F which is 416/231/123g of each.
I could drop the fat but then I’d be eating 500g of carbs… Which I could easily do.
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10.25.17
Woke at 230.2 lbs with a shirt on.
Warm-up & Cardio
2 lap dynamic warm-up followed by 4 laps of running the straightaway and walking tube curve at about 70%.
This completes my trend of doing my cardio/conditioning three days in a row and then taking four days off.
Push Press
115 x 5
135 x 5 x 2
165 x 4 x 5 sets
I alternated between my usual push press and behind the neck press. I think I’ve decided that I’m actually better at the regular version and it’s better on my shoulders.
OHP
105 x 8 x 2
115 x 5 x 2
Pull-ups
10, 8, 6, 5
High Incline DB Press
55 x 8 x 2
65 x 6 x 2
Reverse Cable Fly
40 x 10 x 2
Reverse Cable Fly (Delt Emphasis)
30 x 10 x 3
SA Reverse Press-down
50 x 20
60 x 10
Long break talking
60 x 10F/10B/10T
60 x 10T/10B/10F
This workout was longer than it should have been but my kids enjoy playing at the Y so I have no problem taking my time. Monday, Tuesday, and Wednesday I use up the full two hour time limit at the KidZone. I think it’s good for everyone’s mental and physical health. The kids get out of the house and get to play and I get some alone time.
On a different note, I met a guy who had a failed supplement company and is selling his product dirt cheap. I bought a 10 lb bag of Syntha-6 protein, and three different types of pre-workout for $70. He only charged me $40 for the protein and $10 each for the Pre-Workout. Jackpot!
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Does this guy have a website lol
My text messages started to look like a drug deal.
What do you have?
EWP, ON, and C4.
How much?
$10
For that price I’ll take one of each.
That was the texting about pre-workout 
EWP - - Enter With Purpose
ON - - Optimum Nutrition
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Haha. Here in australia the cheapest but best protein I’ve found is blackbelt.
5kg WPC =11 ibs for $100 Aud or $77 us. Which is pretty damn good and free shipping for $100+ Aud orders. They have a massive flavour range and lots of products also.
$40 Us dollars - or 50 Aud for 10 ibs of syntha6 is awesome. Such a shame that shipping would be heaps lol otherwise id ask for this Guys contact.
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