I know my body well enough to know it would cheat 
Thanks for the tip, might try them at some point.
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Then why do mine hurt for a week 
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Pro tip for step up: the leg that you are not stepping up with, place a 5kg plate under the heel of that foot. That way you just think āheel to plateā and it makes it easier to stop you cheating.
I normally have my step up box beside me and hold 1 dumbbell with the opposite side hand Iām stepping up with.
Make sense?
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Because you use your quads a bunch, they just arenāt the main driver. They play a key role at certain points, but how hard they work is going to depend a lot of your stance, your leverages, etc
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Totally, I just did some BW step ups.
Now Iāll try them like you described
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I find it hard to not try to drive really hard with the quads especially if the bar stops going up. Any tips to use the posterior chain more ?
Sit back. Think of driving your hips forward as you come up.
So much Rippetoe: āHIP DRIIIIIIVVEEEEEā
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Woke at 81,3 kg ā 179,2 lbs
Yesterday 2400 calories.
Yes Iām backing of a bit. Iām 53 and very vain. Iāve got these skinny legs and arms with veins popping out all over, and fitting that with a belly hanging out over the belt is not looking good. Iām not cutting at all, just going to sit on maintenance around 80 - 81 kg.
Todayās training
Rise of the Viking 5/3/1
C3W4D3
Warmup: Jump rope, stretch, yoga stuff, kneeling bottom up KB press, band work
SGHP
5x40, 5x50, 4x55, 3x60, 2x65, 1x70 kg
Bench Press
3 x 60 kg, 67,5 kg, 75 kg, 82,5 kg all reps paused
4 x 90 kg 198 lbs first rep paused PR by 2 reps (tying an all time rep PR from 2 years ago).
Overload unrack for 10 sec
1 @ 105 kg
Back off
3 x 6 @ 60 kg 3 count pause at chest and 3 count pause 1-2 inch above chest. Good stuff.
OHP
6 x 2 @ 42,5 kg
SS
BB row between the first 3
3 x 10 @ 35 g
Step ups between the last 3
3 x 10 BW.
Push up
3 x 12
SS
DB curl
3 x 12 @ 8 kg
Done in just under an hour
Tying my old 90 kg rep PR was kind of cool, it was way stronger and at that time I did 2 ugly reps with 2 plates, so Iām closing in I can feel it.
Step ups were a new experience very wobbly and unstable, but felt my quads a lot.
Went down and tried one set like Irish said, side to and 5 kg db in the hand and a plate under the heel. Definitely BW for a while, if Iām keeping them.
Tomorrow and throughout the weekend itās a motorcycle ride to Sweden with my buddies. This is going to be a great time. So deload it is.
WOHOOO Born to be wild
Last year on a Swedish gravel road in the rain. And my ride
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If you do step ups correctly then you wonāt need any weight for awhile. Everyone Iāve ever seen use weight on them has cheated by pushing off with their trail leg. And then they donāt do much to control the eccentric.
@simo74 you and I are high bar squatters with longer legs. I feel quad dominant. I have to go as deep as possible and really hit fatigue to feel it in my glutes.
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Enjoy that motorcycle ride man. Iāve shared a few with friends in years past. Let the wind take your worries away and Ride!
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I will do that Hog, I will. Itās so relaxing and we have a great time with bonfire, steaks and histories from the past.
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Woke at 81,1 kg - 178,8 lbs
2500 calories yesterday.
This is me in about an hour WOHOOOO 
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I love it man, have a fantastic ride!! be safe!
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Woke at 81,4 kg - 179,5 lbs
Todayās training
Rise of the Viking 5/3/1
C4W1D1
Warmup: Jump rope, stretches, kneeling bottom up KB press.
SGHP
8 x 42,5 ā 47,5 ā 52,5 ā 57,5 kg
OHP
5 x 40 kg Heavy
5 x 45 kg uhh
5 x 50 kg RPE 9,5
5 x 40 kg No more.
Bench paused
6 x 2 @75 kg
30 minutes and that was probably a mistake.
Was a bit sick during the roadtrip. A bit of cold and a sore throat. Coughing thru the night.
Still feeling sick, damn, but thought wtf itāll do me good.
Almost at Jack shit workout. One topset of 5 I planned doing 2 or 3 sets of 5 with a amrap on the last set.
Wasnāt going to happen, even the backoff was off.
Did my 6x2 dynamic bench 2 reps paused was kind of okay.
The good news my road trip was absolutely awesome, 3 guys 1000 km in 4 days. First two days a bit cold but sunny, then a heat wave struck and the last two days where hot.
The evenings spend at the campfire were the dinner was barbecued, a great glass of wine to go and endless stories from the past.
Great way to recharge the batteries.
This sickness better be gone by Saturday when DL comes around.
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woke at 81,4 kg - 179,5 lbs
about 2500 calories yesterday.
Still not feeling very well. Taking the day off to get better and moving squat for tomorrow.
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Feel better!
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Sounds awesome man.
hope you feel better soon
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Woke at 81,5 kg - 179,7 lbs
Didnāt track food yesterday but didnāt go all in.
Hoping to get my squat session in later today, feeling a better.
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Sometimes a few days off is whatās needed to kick a bug like that, or I have found the bugger can linger for longer leading to more shit lifting sessions
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