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Topics - SUBZ

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Universal Topics / How to build my new program using the andriod app
« on: March 07, 2015, 02:01:12 PM »
I have done the 3 day a week program and I'm almost done with the 4 day a week program posted on the forum.
My lifts are: squat 178kg, bench 115kg, dead 180kg. My weight is 86kg and I am around 190cm. I will be max testing at the competition day, since I just ran into a cold the first week of the cometition cycle. (I have never been to a meet, and I'm not planing to do so at the moment)

My question goes like this. I am planing on useing the Advanced programs in the app. I know that I should have a volume at around 1000. I can see that there are small, medium and large load prep and comp cycles, but I'm not sure which cycle I sould start with. Which one I sould do after the first, and so on..

Should I go something like this: prep medium load, prep large load, prep small load, comp medium load? Or what would you recommend? :)

Universal Topics / How do you warm up?
« on: November 22, 2014, 01:49:07 PM »
How do you guys warm up before a workout?

I usually row with focus on my push and core activation so that it feels a bit like a deadlift. I also focus on squeezing my shoulder blades together at different angles. After that I use a light band to warm up my upper back and shoulders. I also stretch out a little before workout, so I am can do full ROM. But when I start my workout at 50%, 60% and 70% I don't really feel like I'm properly warm. First when I hit my real working sets, I feel pretty warm..

Do you use any warm up routines? For squat, bench and sumo deads? I would really like to know what others are doing..

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