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I would say that's not your upper limit, the bar doesn't move that slow. And you are pausing your squat at the bottom, so don't do that and everything will feel lighter. Your head is all over the place. Fix your sigth on one spot, head sligthly down, and keep it there.

I did my first 200+ km on the bike. I got lost on the Eroica Hispania route, so did aropund 205 kminstead of the 193 planned. In the cold. And rain. And lots of mud. It was pretty fucking awesome and I did it without much problem, finishing ""strong"" and confortable. Last 2-3 months have been...

I'm not posting much here this time of the year because I'm focusing on cycling instead of lifting... but this it's interesting. Maybe there's nothing new for you guys, but for cyclinst this is like blasphemy...

Fri 24 / 3 / 17 - BW: 87.2 kg - OHP: 3 x 5 x 37.5 kg last set 8 reps + Chins: 3 x 5 x 8kg last set 7 reps - Spoto Press: 4 x 6 x 60 kg + Kroc Rows: 20kg (10 reps) - 25kg (10) - 30kg (20 reps) - 34kg (10 reps) - 20kg 2x8 - KB complex (swing-clean-press). 2 min on - 2 min off, x3 (12 reps per...

Thu 23 / 3 / 17 - BW: 86.5 kg - Sumo DL: 3 x 4 x 140 kg last set 5 reps - Paused Squat: 6 x 4 x 80 jg took it easy here - Front Squat: 3 x 8 x 55 kg - Farmer's Walk: 40kg DBs for some After 2 weeks of increedibly good weather, hot and sunny, yesetrday the cold was back and today it was...

The sun is back so I'm back on the bike. Today it was like 3 hour ride, good fun and ended at dawn with a great view over the city. No pics, sadly.

Sun 05 / 03 / 2017 - BW: 88-1 kg - Pendlay Row: 3 x 5 x 60 kg last set 10 reps + stir the pot abs - Bench Press: 3 x 5 x 60 kg last set 10 reps + band facepulls. Had to use a really shitty bench - OHP 3x10x30 kg + pullups 8-6-5 - DBs Bench 3 x 12 x 15kg DBs + DB row 3 x 15 x 15kg - Battle rope...

Sat 04 / 03 / 2017 - BW: 88.2 kg - Squat: 3 x 8 x 90 kg last set 10 reps belted. Felt horrible, the last one a little better. My left adductors where killing me and i was dropping way to slow, without confidence, misgrooved... - Hip thrust: 3 x 8 x 120 kg last set 10 reps - Conv DL EMOM: 2 reps...

Thu 2 3 / 17 - BW: 88.8 kg - OHP: 3 x 8 x 35 kg last set 10 reps - Chins: 3 x 8 x bw last set 9 reps - Spoto Press: 6 x 4 x 60 kg + Kroc rows: 20kg (10 reps) - 25 (10) - 30 kg (20 reps) - 34 kg (9 reps) - KB Swing&Clean&Press: 1 min on 2 min rest x 3: 16 kg - 20 kg - 20kg (6 reps per hand)

Tue 28 / 2 / 17 - BW: 87.8 kg - Sumo DL: 3 x 6 x 135 kg last set AMRAP x 9 (straps and belt for that) - Paused Squat: 6 x 4 x 85 kg - Front Squat: 3 x 8 x 55 kg - Farmers Walk; 45kg DBs x 25m x 4

Missed another day, but this has helped my bench, at least for reps.

rain and crappy weather is back. Mon 27 / 2 / 2017 - BW: 88.0 kg - Bench Press: 3 x 8 x 55 kg last set 15 reps (+6 rep PR!) + band facepulls - Pendlay Row: 3 x 8 x 55 kg last set 9 reps + landmine abs 20kg - OHP: 30 kg 10-10-6 reps + pullups 6-6-5 reps - DB Bench: 3 x 10 x 15kg DBs + DB Row 3...

I'm not logging anything because it's sunny and somewhat warm and I riding my bike everyday I can... and logging those is boring. I need to sharpen my form for a long sportive in June.

I'm over 2100 and I've only missed a day.

Well it is true, sorry guys. The hams don't work very much in the squat because, as the Dr. said, the don't change length during the movement: they shorten at the knee buy extend at the hip. So they aren't movers and just hang in there the whole time -...

You barely use the hamstrings in a squat. You use the quads a shit load low bar, high bar, front squat...

Tue 14 / 2 / 17 - BW: 89.0 kg TGU: 16-20-24kg Front Squat: 5 x 85 - 5 x 87.5 - 5 x 90 OHP: 5 x 5 x 40 kg + Pullups 5 x 5 x 8kg + band pallof press Getting back in the groove.

Actually Alan Thrall has a video update explaining why he was wrong about low bar and quads. You are extending your knees -> quads.

Missed them a day, so 19 is my best streak. 23 days 1267 pushups.

Fri 10 / 2 / 17 - BW: 89.4 kg Bike ride: 22h 7min - 38.6 km - 18.2 km/h - 240m elevation Just a spin with my brother to test the new configuration of my bike: it's going full retro mode to participate in Eroica Hispania, 195 km in pre-1987 bikes with lots of gravel roads. 650b x 38mm tires...