it looked fast and steady, with just a slight decrease in speed just out of the hole.
Yeah I just recently found out that videos is the greatest teacher.
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I haven’t used video to look at lifts before and it certainly is interesting. When you are in the lift the depth is hard to judge and time slows down. I recorded a set of squat and bench last night and for both it felt a lot slower when I was lifting. What I thought was a pause on the chest was pretty close to touch n go. I won’t use it every workout but will throw a few vids in here now and then. Hopefully if I keep working hard then one day I’ll have something worth recording, lol !!
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Video is always fun to watch. My deadlift PR felt like it took 4-5 seconds to pull but on video it looked pretty normal.
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Friday 15th Feb Micro 3 wk 2 Deadlift and OH press
Deadlift
Bar x 10
65 x 5
105 x 3
125 x 3
140 x 4 RPE 8
140 x 4 RPE 8 little slow
140 x 4 RPE 9 little faster but feeling heavier
140 x 4 RPE 9 hard
140 x 4 RPE 9.5 harder !!
Happy with the pulls tonight, last 2 sets were hard but got it done. Now to recover and get ready for next week.
Oh press - band pull aparts between sets
Bar x 10
45 x 5
62.5 x 4 RPE 8 felt heavy and slow
62.5 x 4 RPE 8 little faster this set
62.5 x 4 RPE 9 no leg drive yet happy
62.5 x 4 RPE 9 no leg drive last rep was sloooooow
62.5 x 4 RPE 10 last rep was a grinder, thought it wasn’t going past half way but just kept pushing hard. Happy.
Made sure I rested 3 mins minimum on the last 2 sets. My shoulders seem to be effected by short rest more than anything else.
Pull ups +5kg short rest
8, 7, 8, 8
Hanging leg raise x 20, hammer curl 12.5kg x 20, push up x 30
2 rounds
Very pleased with how it went tonight. Made a couple of adjustments to the program after not getting all the reps 2 weeks ago. Got every rep tonight and finished with a good pump and nothing out of place. Quality
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Set 2 from tonight
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Nice deadlifts mate
Those looked pretty good.
Thanks @painter27 and @MarkKO. I was happy with them but noticed on the video that my shins could maybe be more vertical at the start of the pull. It might be the camera angle. Any tips ?
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“everyone loves a good pull” 
looking smooth
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yup nice pull, don’t know about how to get them more vertical.
@MarkKO have a cue of sitting back more. I tried it, but I don’t really get it, yet.
When I pretend to get in position without a bar at all, I can actually feel and see what’s going on, and I can shift the weight to the heel and see the shins goes vertical.
When there’s a bar, not.
A month ago I’d have said, yes, too far forward. Except my coach actually tells us to start that way and jump into the pull, so…
Thought you would like that Irish!!
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Hmm interesting, I guess while the weights are going up and form looks ok I won’t worry too much. If it isn’t broke don’t fix it.
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I know how you feel, I can sit back more and keep the shins vertical at lower weight if I focus on it but when it gets heavier I go back to my usual form.
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Not everyone pulls the same, if it’s working for you stick with it.
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I’m going to do the same, stick to the old form I guess. But work hard to improve on a few cues. Bending bar around shins and brace the hell, I suck at bracing.
Btw I thought those pulls looked good, strong and fast.
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Thanks mate, I know what you mean about the bracing. I tend to brace ok on the first rep but not as good on the rest. I guess these are all things to work on and with each improvement comes a few more kgs.
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Went for a walk to the park with the kids today, it’s about 1km from the house, the kids rode bikes and I ran/walked along side them. 2km run walk and I was sweating hard when I got home. Decided it was time to start conditioning again.
Did some bag work tonight. 10 rounds of 2 mins on with 30 second test. All done it 25 mins but man was it hard work. I was dripping sweat all over the garage and puffing like a steam train by the end.
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Tuesday 20th Micro 4 week 1 - Squat and Bench
Squat
Bar x 10
65 x 5
85 x 2
105 x 1
115 x 1
125 x 1 RPE 9.5 depth was good, speed was a bit slow but still happy
102.5 x 4 RPE 7 good speed
102.5 x 4 RPE 8
102.5 x 4 RPE 8
102.5 x 4 RPE 9 went a little too deep on the last rep which made it harder!!
102.5 x 4 RPE 8 better
Really happy with squats today. Getting closer to 3 plates each Micro cycle. Quality !
Bench - band pull aparts between sets
Bar x 10
65 x 5
85 x 2
100 x 1 felt a little slow
105 x 1 RPE 9 no long pause but a good firm touch and press up. Moved pretty well.
92.5 x 4, 4, 4, 4, 4
RPE 8 felt slow, 8 bit quicker, 8, 9, 9
Row
87.5 x 5, 5, 5, 5
Upright row
25kg x 25 x 2
Stoked with how it went today. I had to move my workout from Monday to Tuesday this week. Also had to train later after my daughters karate class. Didn’t finish training until 9pm tonight so not sure how I’ll sleep!!
The wife wanted to go to the gym on Monday and you know what they say “happy wife, happy life” and the bonus is if she trains more she gets even hotter…winning 
The extra days rest definitely made the legs feel a little fresher and sure that helped with squats tonight. Shoulders and triceps a little sore from boxing on Sunday night which may have effected bench slightly but it was still good.
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What program to you run?
Squat bench one day - DL OHP the other. Some days 5 across topset others one topset and then backoff.
Is it planned or do you go by feel?