Pretty much. It’s not so much like I intentionally cheat more but I just get the weight up by any means necessary, which means all-out cheating. If I kept going up to 450 it would be a high pull. Usually I start off with something light, like 275-300-ish, for fairly strict rows and just keep going up and up. The way I’m doing it is probably not any more effective than stricter rows for the lats and upper back but I definitely feel like my lower back has gotten stronger, and that is half the reason for these.
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Great work chris!!!
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Monday, March 4 - Main bench day
Bench press
365x3 singles - Fast and easy, moved very well.
350x2 - failed 3rd rep, not impressed with this. Obviously the singles took some energy out of me and if I was stronger then this would be easier but the other problem is that I’m sliding up the bench slightly on each rep, my head was about 3 inches further up on the 3rd rep than where I initially set up and it felt like my feet were too far down. I have noticed this happening a bit before but it didn’t fuck me up so badly. Maybe trying to go for rep PRs after a few heavy singles isn’t such a great idea, I’m thinking I could instead take about 85% (max=390,85%=330) and do a couple of triples. It would still have a good training effect, and that is what I’m after.
Floor press
330x3, 3 - maybe could have done 4 on the first set but I didn’t want to take the chance of failing. It won’t kill me but getting out from under the bar is not fun, trust me.
Close grip incline
250x6, 6
Floor pause DB flys
55’s x15x3
Band pushdown
light bandx15, 10
looped super mini x12, 10
Chin ups - wide overhand
bw+30x6x3 - these felt strong today, but unfortunately it doesn’t matter
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But those singles are fucking monsters regardless!!
Tuesday, March 5 - Main squat day
Squat with wraps
520x1 - easy
550x1 - not really easy, but better than 545 last week. My hips didn’t shoot back, only issue is that it wasn’t quite to depth but it’s not far off.
465x3x2 sets
Dead squat
370x6 singles - 90 sec. rest
Split stance RDL
145x8x3
I’m trying to upload the video of the 550 squat but youtube is taking forever, we will see what happens. I might have to try again tomorrow.
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You tube is very funny lately. I almost completely switched to Instagram easier to load and share
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Yeah, maybe I should try Instagram instead. A lot of times in the past when I wanted to upload to youtube it didn’t work at all, just now I waited over 20 minutes before I gave up.
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Are you uploading off an IPhone that’s new-ish? Decent quality and only takes a minute with decent wifi
Also you still sliding on your bench? A new bench pad is a bit overkill but I piece of shelf liner is really effective in locking you in.
Speaking of have you seen that Mark a bell slingshot came out with a pad you can put on your bench that does the same things as the shelf liner. Haven’t looked at the price but it’s sure as hell expensive as fuck compared to regular shelf liner
Dead squat? What’s that?
When you die squatting
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Haha! I think Chris is too strong to die from squatting lol
Then should add more weight until death
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Laptop. I had this problem several times before, I don’t know if too many people are using the internet in my area or maybe too many people on youtube, it just happens sometimes that I can’t get something to upload.
I don’t really want anything like that because I could have issues in the meet without it. It’s only a problem when I do reps anyway.
A squat starting from the bottom with the bar set on the pins. Look it up on youtube.
It took 2 minutes to upload just now
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Here’s the first of the bench singles from Monday
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Ohh alright I see, I got used to them being referred to as “pin squats”
Nice to finally see you in action. Nice lifts man!
PS. Bryce Lewis, is that you? Lol
People who call them pin squats usually do them from the top down for reps, I don’t like doing it that way because it messes up your descent. If descend like usual then unless you are very slow you will probably bounce around on the pins and it can throw you out of place, to avoid that you have to slow down the last few inches but then when you do regular squats you end up slowing down too which means you get less out of the stretch reflex at the bottom. I did them like that in the past and that was the result, some people like them but bottom-up for singles works better for me. Same thing with dead bench/pin press, I know a guy who messed up his shoulder doing them top-down.
What are you saying, I look like him? I suppose there is a vague resemblance, but I still have hair.
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Oh. I see I see. Always learning something new from you man. Thanks!
With the singlet on, the reseambiance is a little more than just vague, based from the videos at least. Haha.
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Thursday, March 7 - Bench assistance day
Close grip bench
335x3, 3 - Wasn’t sure if a 4th rep would go up so I stopped at 3. Good enough, I suppose.
Close grip slingshot
390x3, 3 - I must have misgrooved the last rep on the first set, I got stuck but still managed to grind it out. RPE 11. I was planning to just do a double on the 2nd set but it was pretty easy so I went for a third rep, not nearly as hard as the first set. Heavy low rep sets with the slingshot are pretty tiring, this better pay off!.
Military press
225x5, 5 - triceps didn’t have much left here, again.
Skull crusher
140x12, 10, 9, 7 - I gave myself 2 minutes between sets instead of 90 sec. like before so that I could get a couple more reps in.
Face pulls
light band x25, 25, 25, 18 - the 4th set is always agonizing, how do you lose 7 reps from one set to the next?
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