2015-01-14 - Craig - Deadlifts - Conventional

6 x 5 x 60kg

2015-01-09 - Craig - Deadlifts - Conventional

5 x 50kg
4 x 5 x 55kg

2014-07-17 - Craig - Skill/strength - Stiff leg deadlifts

Straight Leg Deadlift
2 x 10

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http://youtu.be/d7xptywwh00


Straight Leg Deadlift
2 x 10 x 25kg

Comments

• Pretty good.
• Still not staying tight 100% consistently.
• Closer though.

2014-07-14 Craig - Skill/strength - Front squats

Front squat to box set just below Parallel
3 x 7
AMAP @60%

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http://youtu.be/cZWkVJE-_rM

Front squat
1 x 7 x 20kg 17" box
2 x 7 x 20kg 16" box
AMAP x 15kg 16" box

Comments

• That was a bigger drop than I intended.
  I thought I'd used a 12" box, 20kg bumper and 10kg bumper last time. Now that I check I see it was  the 20" box.
• Moving from 17" (plates as above) to the 16" (12" box, 20kg bumper) was harder than I thought.
• Watching the video I wasn't impressed, now that I see what I did I'm OK with them.

2014-07-10 - Craig - Skill/strength - Press

Shoulder press
1 set of 5
AMAP at 70%

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http://youtu.be/-_AnmmOrEew

Shoulder press
5 x 5 x 20kg
15 x 15kg

Comments

• Narrower grip and wider feet.
  Much more comfortable.
• More to be done, but I have hope now. Thank-you Jeff.

2014-07-07 - Craig - Skill/Strength - Max Pull-ups

Pull-up
3 x max

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http://youtu.be/BlZWRNvNi5Y

Pull-up
3 x max - red band


Comments

• After our conversation I figured I'd see if I could keep things under control with the next weakest band I had, even though I knew it would be too big a drop from the  assist I had been using.
• I can.
• Obviously not for many reps, but every one had my shoulder blades retracting well at the start. Not to the same degree every time and not as well as I'd like at the top,
• Good enough for now. I'll have something between this and what I was using next time.

2014-07-02 - Craig - Skill/Strength - Sumo Deadlifts, Good mornings

Sumo Deadlift
3 x 7
Good mornings
2 x 5

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http://youtu.be/st1HLn8cvqo

Sumo Deadlift
3 x 7 x 40kg
Good mornings
2 x 5 x 20kg

1. Sumo deadlift
   • Better.
2. Good mornings
   • I know I don't need to bend forward that far, normally my hamstrings stop me well before I get closer to parallel to the ground so I had no idea I was that low.
   • Rather surprised really.

2014-06-30 - Craig - Skill/strength - Floor press, Push-ups

Floor Press
5 x 5
1 max Set Push-ups

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http://youtu.be/Ywg_xh4gSxc

Floor Press
5 x 20kg

? Push-ups

Comments:

1. Floor press
   • The video is pretty bad.
     Things that were wrong, aside from doing 10 reps for the first set.
   • Actually mainly bring my left elbow in way too much. Right looks more Ok, although that could be the camera angle.
   • Maybe grip width is a bit wide.
     Not sure if I should narrow my grip or get my elbows under my hands.
   • Very wobbly bar path. Partly because it's light and I can get away with wobbling. Mostly 'cause I really suck at these.
2. Push-ups
• Oh jeeze.
• Just need to keep working on them.

2014-06-26 - Craig - Skill/strength - Dumbbell front squats, Air squats

Dumbbell front squat
2 x 10
30 Air squats

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http://youtu.be/eDFH3n_j-nI

Dumbbell front squat
2 x 10 x 12kg to 20" box
30 Air squats to 20" box

1. FS
   • Quite happy with those.
     I wish I could be more consistent, and stop wriggling my feet so much but that's just me I guess.
   • I was able to stand up straighter and didn't feel it in my shoulders this time. Pretty horrendous curvature in my spine. Again, normal, but yuck to see.
   • OK to use a lower box next time?
     18" perhaps?
2. Air squat
   • Again, not consistent, but much improved.

2014-06-24 - Craig - Skill/Strength - EMOM Pull-ups

EMOM 12
Pull-ups
3 reps

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http://youtu.be/7Ex2TaU3xCs

EMOM 12
Pull-ups - Green band
3 reps

Comments

• Shoulder blades behaving pretty well

2014-06-20 - Craig - Skill/Strength - Stiff leg deadlifts

Straight Leg Deadlift
2 x 10

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http://youtu.be/cILjl-KM5Kw

Straight Leg Deadlift
2 x 10 x 22.5kg

Comments

• Threw caution to the wind and ramped the weight. I know, reckless, but sometimes you have to push the envelope.

2014-06-18 - Craig - Skill/Strength - Front Squats

Front squat to box set just below Parallel
3 x 7
AMAP @60%

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 http://youtu.be/CsuBPtDyHcE

Front squat to 17" box
3 x 7 x 20kg
AMAP x 20kg.


Comments

• Not as prescribed, a little over an inch above parallel I think, but closer.
• The result was not as tidy as with a 20" box, but the reasons weren't due entirely to the depth.
• I didn't keep my stomach tight and butt lost tension often.
• Some reps were good and I'm very happy with those.

2014-06-16 - Craig - Skill/Strength - Press

Shoulder press
1 set of 5
AMAP at 70%

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http://youtu.be/NwCMxclXv9s

Shoulder press
5 x 5 x 20kg
15 x 20kg

Comments

• Missed videoing the first set.
• Honestly don't know how I feel about those. There might be some improvement in shoulder position?
  Probably not as my elbows were way wide.

2014-06-13 - Craig - Skill/strength - Max Pull-ups

Pull-up
3 x max

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http://youtu.be/Jigkf1tVaOw

Pull-up
3 x max - green band


Comments

• What's with my left shoulder? I thought it was my right that wasn't rotating correctly.
• The right is, but it's the one that hurts. Confusing.
• Still not in line to set pull-up world records, but getting OKer. Yeah, it's a word.

2014-06-10 - Craig - Skill/strength - Deadlifts, Good mornings

Sumo Deadlift
3 x 7
Good mornings
2 x 5

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http://youtu.be/icZtEaiqL7I

Sumo Deadlift
3 x 7 x 40kg
Good mornings
2 x 5 x 20kg

1. Sumo deadlift
   • I could not get my femurs to rotate out as afar as they did last time.
   • In the last set I pushed it hard and they did for a few reps.
   • From the video, things look OK, ish, so I guess I'll take it.
2. Good mornings
   • Hips got better as I worked through these.
   • Even if you switch me off sumo work, I'm sticking with these as warm-up/mobility work. Both exercises do wonders for my ability to get my hips tight.

2014-06-05 - Craig - Skill/Strength - Dbell Front squats, Air Squats

Dumbbell front squat
2 x 10
30 Air squats

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http://youtu.be/cAym-ZEVnxA


Dumbbell front squat
2 x 10 x 12kg to 20" box
30 Air squats to 20" box

1. FS
   • Not as good as last time (http://youtu.be/ytceDjPHwVA). I seem to have my feet wider and that isn't working so well for me.
   • Or I've been sitting too much and the last time was just after laying down through illness so my hamstrings knew what they were supposed to be doing.
   • I felt it much more in my shoulders this time, I remember my back feeling tight and solid through them then. Not so much this time.
2. Air squat
   • OK if you like that kind of thing.

2014-06-03 - Craig - Skill/strength - Floor press, Push-ups

Floor Press
5 x 5
1 max Set Push-ups

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No video today.
Got up late and sacrificed camera set-up to get something done.


Floor Press
5 x 20kg

7 Push-ups

Comments:

1. Floor press
   • Felt OK- ish.
   • Shoulders were packed fairly well, more work to do though,
2. Push-ups
   • Shoulders rotated OK, but that was  about it. Just weak as .

2014-05-29 - Craig - Skill/Strength - Pull-ups

EMOM 12
Pull-ups
3 reps

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http://youtu.be/8iPA1cr2K0c

EMOM 12
Pull-ups - Green band
3 reps

Comments

• Budget editing job I'm afraid, i.e. no editing, so lots of standing around waiting for the next minute.
• Shoulders don't look right, I don't think I'm getting my shoulder blades back enough still. They didn't feel like I was rolling my right shoulder over as much as usual, so that's a plus.

2014-05-26 - Craig - Stiff leg deadlifts

Straight Leg Deadlift
2 x 10

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http://youtu.be/eaBbqQO3ZNU

Straight Leg Deadlift
2 x 10 x 20kg

Comments

• Impressive ROM!
  Not.

2014-05-22 - Craig - Front squats

Front squat to box set just below Parallel
3 x 7
AMAP @60%

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http://youtu.be/aXSTO_y3RSg

Front squat to 20" box
3 x 7 x 20kg
AMAP x 20kg.


Comments

• I stayed with the higher box and just the bare given how little I've been training.
• The results of attempting to keep my elbows up as I touched is discernible and paid off. Thank-you for that cue Jeff.
• I'm very happy with those.
• Not happy with the kyphosis. I've been working too much and not taking care of that, ie breaks at work and mobility at home.