I have enough guys there that usually I can snag one. Just with class in the evenings its been difficult. I will probably continue what I’m doing. The rack is overall awkward for me. I did hear from a buddy they are going to let me being in my plates for deadlift. Going to confirm that before i being them. I only wanted 6 total plates then with the hundreds that’ll put me at about 775lb with more room left on the bar.
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Little bit scattered with the lifting but wanted to work the legs a bit too make up for missing a day with the snow.
High bar Squat (plus band tension, unknown weight)
135x8, 225x6, 315x3, 405x2, 455x2, 495x1-no band
High bar paused
405x3, 425x2+1-not paused, 450x1, 315x10
Dual cable rows
Reverse band squat (-60 or 65 in hole I forget)beltless
135x5, 225x5, 315x3, 405x2, 455x2, 475x1
405x1-paused no band
Barbell row
135x8, 185x8, 235x8, 285x6
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Closing in on my best bench triple for multiple triples. Hit 350 for 6 triples no lift off, no spot. For reference this is about 94% of what I benched in my last comp for 18 total tng reps. Should’ve Never started flat foot benching. Night and day difference. Smoked a single at 380 after (fast enough my buddy thought I was going for 2)
Feeling very strong all around right now.
Bench
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3, 350 for 6 sets of 3, 380x1
Light dual cable rows
Db press
125s x11,12
Pullups 5 sets of 10
Weighed dips (plates)
1x8, 2x8, 3x8, 4x6
Light shoulder press
45,50,55 x10
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Got to test out my plates with a small pr but much smoother with maybe 10 lbs in the tank.
Banded deadlift (+40lbs off the floor and 70 more through the lift in bands tension)
155x5, 265x5, 375x5, 465x3, 555x3, 605x3, 645x3, 680x1
Squat
135x8, 225x5, 315x3, 405x2, 470 for 5 sets of 3
Beltless pause singles
415x1,1
Ghr 3 sets of 12
Light dual cable rows.
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Don’t know what I did but my middle finger feels sprained. Just woke up and it hurts a lot. no idea how that happened. If think I’d remember doing something that caused this much pain.
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When you get DOMS from flipping people off all day
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I can get pretty angry lol
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beast mode. I do remember at one point you sayin you pulled conventional before sumo. When/what made you decide to switch over? What were you pulling conventional before making that switch? thx
I got to about 585 conventional years ago. It kept killing my back and hurting my squat days so I made the switch to semi sumo for training. Still pulled conventional in comp and hit 620ish. Hurt my back pretty bad and made the full switch to sumo about a year and a half ago or so. Never looked back. I did try a max single a while back conventional with little to no training it and hit 615 so I do feel I could go into the mid-upper 600s with some training. May never bother but want to see if some lighter work helps my squat.
Do you feel like switching to sumo has helped your squat go up as well? With quads being a good mover in the bottom position? Im getting an itch to try sumo out again, spice things up a bit.
Just edited my text about squat. But I think semi sumo helped my squat more than sumo. I’m going to be working the paused squats harder soon. I think I’ll get some good carry over from them.
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Thanks man, plus the way my schedule is now pulling heavy conventional then trying to hit heavy squats my lower back is always shot. I cant really get around it either so Im weighing my options.
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It was definitely a game changer for me.
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Got a bit greedy today and tried for a pr with the slingshot when I really haven’t been training too heavy with it. Missed 440 but hit a few raw singles after at 365, 385 and 395.
Bench (warm up for Slingshot)
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3,
Slingshot
355x1, 375x1, 410x1, 440-miss
Bench raw tng
365x1, 385x1, 395x1
Slingshot bench
355 for 5 sets of 4
Light dual cable rows
Db press
115s x15,13
Pullups 6 sets of 12
Football bar bench
145x3, 195x3, 235x3, 265x3, 295x3
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Think this is my last day with triples on squat. It’s slowing down and tearing up my back. Everything moved a little slow tonight but my lower back was pretty burnt out from Monday.
Squat
135x8, 225x8, 315x3, 405x2, 470 for 5 sets of 3
Deadlift
155x5, 265x5, 375x3, 465x2, 555x1, 625 for 6 singles about 40 seconds between each.
Light dual cable rows and light stuff to loosen up the legs.
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One day soon 405 is going up. Took a shot at it today and was pretty close. Off the chest is strong I need to add in some banded work and hit heavier weight with the slingshot.
Bench
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x3, 345x1, 375x1, 405-miss
Dropped down to 355 for 8 doubles
Slingshot
385x2, 405x1, 420x1
Little bit of tricep work and called it a day.
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Had a shitty lifting day Friday. Missed Saturday cause I was staining my floors. Got in there today for some bench
Close grip
135x3, 165x3, 195x3, 225x3, 255x3, 285x3, 315x2, 340 for 8 sets of 2
Close grip machine row
200x10, 220x10, 240x10
Db press
125s x10,10,10,10,9
Pullups
4 sets of 10
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Deadlifts were shit today. Didn’t have a plan till about an hour before I hit the gym. For some reason i thought reps at 725 would be a good idea, forgetting I walked 5 miles yesterday through hills and thick brush looking for antlers. Pulled a single at rpe like 9.5. Just sucked.next week will be better. As for squats I think I finally figured out the problem. I’ve been weak in the hole for months (even when I competed last with the 567 squat in wraps) and couldn’t figure it out till now. My get were pointed out too far. Pointed them almost straight and weights moving much better.
Deadlift
155x5, 265x5, 375x3, 465x3, 555x2, 645x1, 725x1, 725x1, 645x5
Squat
135x5, 225x5, 315x3, 405x2, 475 for 6 sets of 2
405x6-paused
Dual cable rows and called it a day.
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It’s amazing how just small tweaks in lifts can make a big difference.