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Messages - alexander_moura

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Eye of Sheiko / Re: Squat form check appreciated!
« on: March 10, 2015, 01:28:15 PM »
Hello. First impression: you need to squat deeper.Try to get really tight, hold your breath and squat

CMS, MS, & MSIC (4-day programs) / Re: Squats suffering on 4day program
« on: December 16, 2014, 04:58:07 PM »
Yesterday I did the last  front squat of the adaptation cycle( week 4).  The third exercise, squat, was terrible, felt super heavy, and lost the third rep of de fourth set. I'm worried too..... :-\

Requests / Re: App Tutorials
« on: November 25, 2014, 10:15:44 PM »
I will buy an iphone just to buy the app........
(but it would be nice to export the data to a computer)

Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: 3 Day Program
« on: November 20, 2014, 06:15:13 PM »
Thanks a lot, Robert. I will be starting next monday the 4 day program. My squat improved during the 3 day program, but my deadlift not( in fact, I lost the 100% in the mock meet.)I really think I need much more volume in the deadlift ( 2 days a week), and more variation for the bench press.  :)

Sportsmen: 1st, 2nd, & 3rd Classes (3-day programs) / Re: 3 Day Program
« on: November 15, 2014, 09:40:17 PM »
is it possible to add bands or chains in the bench press and deadlift in the 3 day program? If yes, how it could be done? Thanks in advance.

Training / Re: Joe Bull Evaluation skills (Squat - Bench)
« on: October 15, 2014, 07:12:49 AM »
 vary fast and solid squat. Nice!

Universal Topics / Re: Cardio
« on: October 10, 2014, 07:23:13 PM »
What are Boris, or anyone elses thougths on cardio. I want to do some cardio on my days off for health and general well being. I usually do it one or two times per week on the days off, I do a little running (about 2 km) for warming up, then kick-boxing on a punch bag and then running back for a total of 1 hour per workout. I also like to do a little additional grip and forearm excersize on some days off (grippers or persian clubs). I do the 12 week, 3 days/week program. So a week could look something like this:
Monday: Lifting
Tursday: grip training
Wednesday: Lifting
Thursday: rest
Friday: Lifting
Saturday: Cardio and grip
Sunday: rest

Watch this
Ask Sheiko (vol 1)

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