Bongo next month 
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This has just made me check I can do so.
3 each side down the middle of the office, thats enough, knackered now.
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PS my left knee sounded like a ratchet with all the clicking.
Iāve just had 6 weeks off from the gym after straining my back by twisting and taking a 10kg weight off the trap bar 
. Just got back to it this week. It feels like I have never been to a gym in my life - but Iāll get back there slowly - its so frustrating though as I was getting super fit ( for me) before it happened.
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Youāll find the muscle memory will soon kick in and it will get easier. I had 4 weeks off and dropped the weight loads on returning, but then started upping the weight by 5/10kg rather than the usual 2.5.
I reckon within about 4-5 weeks Iāll be back to where I left off
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If youāre just getting back into squats for maintenance or whatever then no donāt go back to an empty bar. Go back to about half your max, or just below.
If youāre planning to build up again to your max and beyond then it can be worth starting lower to perfect your form by the time you get to really heavy lifts. IMHO.
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Correct form over weight every time!
Depending on reason for previous layoff, if injury go safe, but as long as its easily controlled half previous lift should cut it for most
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Bloody love this!! What a boss lady.
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DLāing gave me my back injury 
although its ok back in gym monday, back on the 5 * 5 standard. started the 5 sets inc WU and back to low weights with a 20,40,3 * 50 on all 3 exercises, squat, bench, barbell rows. Bit achy yesterday, it was 5 weeks out, but nice ache not injury. Will build up to WU and 5 * 5 in next couple of weeks and get weight back to normal levels slowly
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Need some new gym shoes, last pair from 2018!
Anyway, was just going for some Metcons, but saw theseā¦.
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Here you go
Nice colour scheme too!
Menās Bare-XF Pro Barefoot Gym Shoes | INOV8 UK Men's Bare-XF Pro Barefoot Gym Shoes | INOV8 UK
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I bought Inov8 some time ago though, but toe box is really narrow
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Did my first proper legs session in a while.
4 days later Iām still walking like I sh1t myself 
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Iāve done a few leg sets in the last couple of days but have made that mistake a few times of going too heavy too soon so kept the leg press around 190kg
Hamstring and quads as well, not as heavy but hoping to build up.
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Booked on a 30 min ālearn to liftā session with the purest of the gyms today.
Had a really nice session actually, though it was too short and went too fast.
Started from a beginnerās perspective on the studio weights to check form etc.
Did BW squats, single dumbbell squat, then studio bar. Was told I had great squat form 
but then the weights were light AF, so probably not too hard! 
Then did some standing row thingies. Weight was easy, but getting in the right position was hard initially. Again started on the studio bar, then went downstairs and used the Olympic bar.
Then only had time to do some incline bench DB chest press. That one blew my mind trying to think about the positioning etc.
Itās so alien to me at the moment that iām expending a lot of energy trying to work out where my various body parts should be! Itās just practise though, and iām sure itāll come. Iāll keep it light until the movements become 2nd nature and then iāll start dialing up the weight I think.
Might go back for another session to learn about deadlifts, as I have a few of them in my program (trap bar and Romanian).
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You can alter feet position on the leg press to target different muscles. If you already knew this apologies!
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The best approach 
Donāt be afraid to film yourself! Its the only way to keep an eye on form if your on your own.
Definitely get some form tips for deadlifts. Youāve got less chance of making mistakes with a trap bar. RDLs can be difficult to hit the target areas if youāve got tight hamstrings (most runners). Tight doesnāt necessarily mean bad just that your ROM can be much smaller
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Thanks, I had read that somewhere and try to have them as I think they target hamstrings and glutes compared to quads for the other position.
But I am a bit of a gym numpty!
Nice, thanks.
But there is a less than 0% chance that Iām filming myself! That is a non negotiable. Iād rather quit lifting forever and live in perpetual injury.
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