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PostPosted: Dec.02.17 10:16 pm 
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New approach to paused bench

http://www.jtsstrength.com/articles/201 ... -benching/


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PostPosted: Dec.03.17 4:16 am 
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Training note:

-Still PR togtoogood, erchimtei yavj bna. Ongorson doloo honogt high volume squat orsnoos hoish guya neg bishee. Odoo hurtel tavirch ogohgui hatuu bna. Squatiin orond DB lunges neg week hiiye.

-Omnoh article deer bichsen shig Spoto Benchiig erguulj beltgeldee oruulna. Close grip bench hiigeed ehelsen, deer ni dips hiij bgaa. Benchdee shine yum oruulahgui bol gatsaad bna.

-Buh orgolt deeree volume nemej bgaa. Urd ni dutuuldag bsaniig uguisgehgui. Buh orgolt deer 3-6 sets.

-Ajil ih bgaa tul 2 doloo honogt niitdee 5 udaa gym yavna. Ehniiht ni 2 udaa, daraachiinht ni 3 udaa gm.

-Creatine boliod 3-4 doloo honog bolloo. Biyees buren garsan baih uchirtai. Tegsen ch gesen huch sain bna! Dahiad neg creatine load hiigeed, off bolohod zun bolno.

-Ene zun serious cut hiiye gej bodoj bna. Six pack gargaya. Goyo zurag avahuulii. haha. Plan: carbiig tas hasna, odriin zuvhun 8 tsagt yum idne. Doloo honogiin neg odor buren matsag barih uu yah uu? Tegehed six pack ooroo garaad irne. Gol ni plandaa unench baih.

Peace!


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PostPosted: Dec.11.17 12:51 am 
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Training note:

-Ongorson week 3 yavah bsan chadsanguiee.

-Quad bainga sore bgaad bsan Bench Press ees shaltgaalj bgaam bna. Bench dee leg drive oruulaad ehelsnees hoish quad dandaa sore yavah bolov. Tseej shahalt buten biyenii dasgal gej yag unen.

-Onoodor jin uzsen 176lb (79.9kg) bna. Hedhen doloo honogiin omno 168 boltson bsan. Jin nemj bna gedeg bol bulchin nemj bgaa.

-Ireh doloo honogt zaaval 3 yavna.

-Tuesday 260aar shahaj uzne dee. I feel confident.


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PostPosted: Dec.11.17 12:58 am 
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NCA_D wrote:


Lower the weight quickly to about an inch off the chest. In this position to maintain, and hold the weight there you will have to be unbelievably tight. Once it’s there, pause for a split second.

Press the bar about 2/3 through the lift, and then let the bar lower. By pressing this far you are maximizing lat, pec, and delt recruitment without hitting the triceps just yet.

As the bar lowers a second time you want to pause, just as before, about one inch off the chest. Then with all your strength you want to explode the weight to the top. Completion of this cycle constitutes one “rep”.

You want to pick a weight that is challenging to get for 6-8 reps. I have found that 60-70% for 2-3 sets is very taxing, but still allows for maximum recovery, yielding the best result.


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PostPosted: Dec.13.17 6:18 am 
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-260d 4dohoo uzlee. Aldlaa. Jil duusahaas omno zaaval orgono doo.

-I am sick with pink eye.

-Heregledeg bench deeree bish shal oor bench deer uzsen mash evgui blaa. Zaaval orgood sursan bench deeree PR shahaj bnaa.


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PostPosted: Dec.14.17 2:38 am 
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Huchtei haragddag er hamgiin sexy

http://rspb.royalsocietypublishing.org/ ... 9/20171819


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PostPosted: Dec.17.17 5:04 am 
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Note:

-ene 7 honog 3 yavav.

-tseej shagalt deer jiliin omnoh volumed odoo l hureh gej bna! Beltgeliig taslana gedeg yamar urshigtaig endees harj bolno. 5 sar aldahad, ergej hevendee orohiin tuld 5, 6 sar zartsuulna.

-quad evgui heveer ni guriigeed squat hiihed halaad hund orgoj chadaj bna. Quad dandaa zoviurtai yavaas bgan. 30 garaad neeree jaahan uhardag yum bnaa. Ter tusmaa ulam orgono.

-yurunhiidoo mash saihan bna. Buh yum.

-100kg eer bent row hiigeed eheltsen! Iim hurdan iim hundeer bent row hiine gej bodoogui. Grip sain bhad neeree balaig ni avch bnaa


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PostPosted: Dec.24.17 6:15 am 
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Sqeeze, break, spread the bar

https://youtu.be/6uwDtBClQqg


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PostPosted: Dec.28.17 11:37 am 
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260lb шахлаа (*ss went up, but i don't care). Жил дуусахаас өмнө амжив.

5 дахь attempt deeree chadav.


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