Bar becomes ur centre of gravity over midfoot when gets heavy enough. Kinda forces a specific technique to pull it off
Well, that assumes you are smart enough to keep the bar over midfoot, which the video sorta opened my eyes too. Pretty obvious in hindsight.
My bum elbows are probably the main problem with rows now, although I think the Dead Rows might be manageable.
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I’m fine Rob thanks for asking. I’m a bit sad of course, and feeling a bit alone and lost. BUT I’m fine and I know that all of that is a normal reaction.
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Row with an EZ curl bar, using the semi-supinated grip. Total rowing game changer for me - I get a great mid-back squeeze, can go light for a pump or heavy-ish for strength and, as opposed to the pronated or totally supinated grip on a straight bar, the EZ grip angle doesn’t bother my elbows or shoulders.
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That’s…actually a very good idea. Will try that for sure tomorrow.
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Thanks! Let me know how it feels. I discovered it by accident lifting in my backyard a year or two ago. Now, I never row with a straight bar.
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Monday 22nd June - week 3
Squats
Bar x 10
70 x 5
90 x 3
110 x 1
130 x 1
145 x 1 (319 lbs) RPE 7 felt slower than in looked
127.5 x 4 x 5 sets (281 lbs) - RPE 5, 5, 5, 5, 5
Felt good, nice depth and speed. Rest were shorter than normal because I just felt ready to go. Good sign.
Bench
Bar x 10
70 x 5
82.5 x 8 x 5 sets (182 lbs) RPE - 6, 6, 6, 7, 7
Up and down, up and down. Speedy !!
Bulgarians
65 x 8 x 4 sets (143 lbs)
These hurt, a lot. Starting to get a sore neck and a pressure headache by the end.
CGBP
75 x 7 x 6 sets
SS
Inc sit ups
10 x 3 sets
Really good session tonight. Everything moved pretty much as it should. Today was a good day.
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A little bit of everything from tonight’s session.
https://www.instagram.com/p/CBvCuIXASnt/?igshid=18hfnfelocktu
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Dems some quarter split squats. Knees should be bruised from bashing the ground
Gotta keep that tension on the quads, my arse is big enough already 
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I am unsure if we want Bulgarians on our t-shirt of things we hate, but lol. Somehow they are both the best and worst at the same time.
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How do you like having your toe on the bench? I put the top of my foot on it (shoelaces on the bench) and I think I use my support leg less. It also lowers the back leg a bit.
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I know that was aimed at Simo, but I am doing the same as you. Feels weird otherwise.
I hadn’t really thought about it J, that’s just the way I always do them. I will have to try the other way. With regards height, the bench I use is quite low anyways so toes in isn’t probably too much of a factor. Although I am also pretty low so maybe it is. Hmmm I need to think!
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It spreads out the force on the trail leg which might make balancing easier. Once I tried it the “new” way I never went back.
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It is my middle daughters 9th birthday today. I can’t believe how quick that time has gone. We introduced a new member to the family today, a 9 week old black Labrador puppy called Joey. We are fostering a pup for the Australian border force. He will be with us for 12-18 months and then go off to learn to be a detector dog. This is going to be interesting !!
https://www.instagram.com/p/CBzvt8BgrnS/?igshid=bczyrwotmcen
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Best tnation post today!
Been wrestling with the desire to get a dog - had one before but they’re such a tie, but also awesome.
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Yeah, when I saw the way Rob was doing it, I almost got a sympathy cramp or something.
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Who’s a good boy!
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Thursday 25th June - week 3
Bench
Bar x 10
70 x 5
90 x 3
100 x 1
110 x 1
117.5 x 1 RPE (259 lb)
102.5 x 4 x 5 sets (226 lbs) RPE 8, 8, 9, 9, 9
Single was a little slow but not really hard. Rest moved fine just a little slow .
Squat
Bar x 10
70 x 5
90 x 3
115 x 6 x 4 sets (253 lbs) RPE 6, 6, 6, 6
Weren’t easy but not too hard either, tried to keep quads and glutes tight all the way down and use the stretch. Felt pretty good.
Row
85 x 8 x 5 sets
Pull up (hands facing close grip)
5, 5, 5
SS hanging knee raise
15, 15, 15
Good session, feeling a little tired tonight but got the work done
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