cheers I liked a lot of barbell work definitely worth it imo. :) but doing deadlifts and squats in the same session is a BIG no no for me. It really wasn't a good idea.

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pussy :P

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Right, time to get this log moving today!

Really busy in the gym today so i managed to grab the shitty power rack and keep hold of it all session - hurrah!

Deads - 110kg 3x3
DB bench - 22s 4x10
Chins - 8,7,6,6
Military press - 30kg 10,9,8,6
DB hammer curls - 12s 10,10,8 (i was using good form but even so, these are so pathetic!)

Didn't kill myself but it felt good non the less. Next step is getting firmly back on counting cals which will start tomorrow.

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why'd you need the rack for that workout?

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Ahh come on fella the power rack is not shitty!! Best bit of equipment and if your gym has got it that is a blessing!

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Let me guess....

deadlifts and military pressing!

I just spent 20 minutes explaining to my mate it isn't a smith machine it is a power rack!!
ahhhh

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deadlifts are done off the floor!
and you could clean the weight up for the press.

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Both can be done in a power rack too.

Good idea to clean off of the floor but you'll get to a weight that you won't be able to clean and can only press that is where the power rack helps me.

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also you deserve to be stabbed for doing dumbbell stuff in a power rack, and especially bicept curlz :P

i use the squat rack to put the weight down after cleans or squats, most gyms don't really appreciate you throwing the weight on the floor...

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in order of strength it should be something like:

deadlift -> strongest
squat clean
power clean
push jerk
push press
shoulder press -> weakest

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