I think it means not overshooting.
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Monday, March 9 - Squat day
Not quite what I wanted, blame daylight savings
Squat in wraps
575x2 singles - First one didn’t feel too great so I racked it, I came up and was like “fuck that, I’m not doing another rep” but it wasn’t really that bad. The bar drifted forward just slightly and hips came up a a little faster than they should, but it wasn’t a major breakdown or anything. In retrospect I should have just done another rep, I guess I was feeling lazy. 2nd single was about the same, didn’t actually let the bar drift forward but it felt like it was trying to fold me over. My squat felt much better 2 weeks ago when I did 565x2, I thought a double with this would be easy but not today.
After watching this again I really feel like I should have just doubled it, I would have had it for sure. I wasn’t planning to do singles until next week.
The two issues I have is that the walkout is a bit sloppy, I feel like I have to keep shuffling my feet around to get them where I want them and that kind of thing can lead to them making you re-rack the bar, which is no good, or worse if you move your foot after getting the squat command. The other thing is depth, this looks pretty questionable, not way off but I definitely need at least another inch and preferably 2-3. I got some long needle nose pliers so tying off the wraps isn’t a problem, but unfortunately everything else is.
Down set
520x3 - Not bad, depth is just barely there but I know I can do it.
I would have done a set of pause squats in wraps but I did an extra set (sort of) with 575 and I wasn’t really feeling it at this point so whatever.
Band leg curl
2x light bands x14, 11
Today I have to say I really wasn’t feeling it. Daylight savings always throws me off, plus I think I have allergies or something (nothing is growing but the snow is melting and there is all kinds of junk under there) and my neck is hurting too. 2 weeks ago exactly I woke up with my neck all sore, must have something to do with the way I slept, it went away and came back some time last week and then again yesterday I woke up with it hurting more than ever. Now it’s only the right side that feels tight and achy but it’s not fun squatting with that plus I feel it when wrapping my knees. So I didn’t really go into this session feeling too great, but I still think I should have done a 2nd rep on the top set. I will never live this down!
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Wednesday, March 11- Main bench day
Bench press
385x2 - It was alright but could have been better, I kind of messed up the unrack and pulled it out too fast, made the descent on the 1st rep feel weird. The first rep went up fine but would have been easier otherwise, 2nd slowed a bit at lockout but no problem, and my ass stayed in the bench as it should. This is a new 2rm, and if it wasn’t for the awkward start it would have probably been quite a bit easier.
I will upload the video later
360x4 - Another PR, I didnt even realize this was a PR until afterwards, plus this is a down set. Only issue is my ass maybe came up on the last rep, I don’t actually see light under it so it’s hard to say for sure. Even with a new bench and chalk on my back I still slide up the bench a little bit, but I’m not really to concerned because I know I can do a hard double without that problem and it’s only singles in the meet. It’s a bit frustrating, but in the end it doesn’t matter as long as I can do heavy singles without any technical error.
Floor pause DB flys
75’s x14, 11
Front raise
65x14, 11
superset with:
Side raise
30’s x13, 11
+1 rep on all sets of assistance work. This was a good day.
W external rotation
super mini band x3 sets
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Here is today’s top set
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@littlesleeper - What do you think the odds are of the meet getting cancelled now that all pro sports are shutting down? I was going to go ahead and book a hotel room but the way things are looking it might not be necessary.
If it’s like a lot of people then maybs. Authorities are recommending against large gatherings of people but the numbers will differ: I just saw an announcement in Australia that said 500 people but I’ve seen 100 people too
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Friday, March 13 - Heavy deadlift day
Deadlift
575x2 - 5lb PR - Looks like the secret to deadlift gains is to pull heavy less often. At least for me.
RDL
445x8 - felt easier than expected, could do at least 10 reps
Barbell row
360x8 - Trying not to cheat too much
Chin ups - close neutral grip
bw+45x8 - Same here, stopped when I had to strain to get up to the bar because I know the next rep won’t be full ROM
Barbell curl
125x14, 11
The way this went, if I felt good on Monday I think I could have squatted 575 for a triple. Need to make up for that next week.
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Saturday, March 14 - 2nd bench day
Slingshot bench
430x3x2 sets - both about RPE 8.5-9, ass stayed down, and I paused a little longer since I think I have been rushing my pauses a bit in recent times.
JM press
290x6, 6 - I had to record this to see what the hell I’m doing that I can lift so much on this. I think it has to do with me training my biceps because getting them bigger has shortened the ROM, I bring it down to where my forearms press against the biceps but for someone with skinny arms they would have a few more inches to go. Whatever, triceps are strong and bench is increasing so that’s all that matters.
Neutral DB pushups
light band + super mini x12
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I don’t know man. Things are picking up steam quickly in terms of action to shut down the spread of this virus. I’ve had a few things get cancelled including my trip to Florida. I wouldn’t be surprised if this event was postponed.
The way things look right now I don’t see the meet happening unless the outbreak is over in another month, and that isn’t likely. Gradually more and more restrictions are being put in place, just look at Europe. In most places now you can’t leave your house except for work, medical reasons, or to buy food. A couple days ago it was only Italy and China, now it’s almost everywhere.
The only good sign is that China is starting to get back to normal again, so this shouldn’t drag on for too long over here. I’m just glad I have weights at home, otherwise I would be real frustrated. At least I can still do something for now.
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Looks like EPC is doubling down on this. I guess if they still run the meet as planned they don’t have to give refunds, but unless things turn around fast I don’t see it happening at all. ProRaw this weekend is cancelled too.
Monday, March 16 - Squat day
Squat with wraps
Warmups:
505x1 - borderline depth
545x1 - depth, but descent was a bit shaky
Top set:
585x1 - Nice and easy, maybe I should have doubled it. Depth is borderline, another inch or two to be safe. The thing that messed me up here is that as soon as I finished wrapping my knees my youngest kid started crying (my wife was upstairs at least) and squatting that in the background is the most distracting thing possible. It’s not the first time either, so what I do is block everything out and just focus on lifting the weight. Before that I was thinking about how I was going to bury this squat and if it felt good then go for a double to make up for last week, but with the crying everything went out the window.
Down sets:
530x3x2 sets - Depth looked good on these. Tipped forward a bit on the last rep first set, 2nd set moved about the same minus forward lean because I was a bit fatigued. I was originally planning to just do 1 down set and then a paused set in wraps but after thinking about it I don’t think that paused squats are what I need right now, I just need to practice squatting to depth with a fairly heavy load so I did a 2nd set.
So right now my squat feels strong and assuming there still is a meet coming up I’m probably looking at something in the range of 630-650 if all goes well. The weight actually doesn’t even feel heavy on my back anymore and it looks like my walkouts are getting better. The issues I need to sort out is to consistently hit depth and to avoid tipping forward because that can lead to a missed lift.
Band leg curl
2 light bands x15, 12
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Here’s the first down set with 530
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I hope they just go ahead and cancel. If things are still the way they are right now, I won’t be going even if they are still hosting it. I would feel terrible if I brought it into my house with an infant at home.
My work is now recommending working from home if possible. Might have to go in a day here and there, but the office will be mostly empty anyways. Sounds like things are good and shut down for the next 3 weeks. Hopefully we can control the spread.
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On the bright side, the virus doesn’t seem to be affecting kids too seriously. The people most at risk are 70+ years old, or those with certain health issues.
The Ontario government is recommending not to have any gatherings over 50 people or something like that and telling restaurants to only do take out and deliveries, so most likely the meet won’t be happening unless the virus miraculously disappears by May. There are new developments every few hours it seems, pretty soon nothing but grocery stores and pharmacies will be open.
At least this gives me more time to sort out squat depth. Maybe I will be squatting 700 by the time the meet finally comes around.
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Who has the biggest squat on this forum, actually? We’ve a few 700+ pullers that I can think of off the top of my head but I can’t remember seeing anyone hit that in the squat. @Alpha doesn’t count.
MarkKO squatted 595, with plenty in the tank. If it wasn’t for his back issues he would have squatted quite a bit more. VincePac squats somewhere around the same, and without wraps. There were a few guys who stopped posting here not too long ago that were squatting a lot more, like Reed with 800.
I’m going to squat a lot more than that in the near future, that 585 was easy. Half the problem is getting to depth though, I watched the videos again and I think depth is worse than I initially thought.
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Wednesday, March 18 - Main bench day
Decided to cut assistance work, my upper body is starting to feel beat up and it’s been a while since I had an easy bench session. Saturday will just be up to an easy top set and that’s it.
Bench press
390x2 singles - A bit slower than I would have liked, last week the 1st rep with 385 moved significantly faster and 5lbs doesn’t account for that. Smooth, but not explosive. Both singles looked the same
Down set:
365x3 - A 4th rep wasn’t happening but this was OK I guess.
Overall I feel well rested, fatigue is about ass low as it can get but my pecs and triceps have some lingering soreness and my right bicep is a little achy, from wrapping my knees I presume. So this week will end up being a semi-deload, Friday is an easy deadlift session and Saturday I was already planning to have an easy workout, the only unplanned part is cutting the assistance here but sometimes it’s for the best.
I actually haven’t had many easy bench sessions int he last couple months, bench is easier to recover from than squat or deadlift but it catches up with you eventually. I just need a big squat PR (and to depth) on Monday and I will be happy, this is the perfect way to set myself up for that.
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Friday, March 20 - Deadlift day - Easy session
Deadlift
485x5 singles - 1 minute rest - moved fast, felt good
Chin ups - wide overhand
bw+25x9 - Stopped when I felt like I was straining a bit, since this is supposed to be an easy session
Barbell curl
135x12
Feeling good today, another easy workout tomorrow and then aiming for some PRs next week. Just need to get my squats to depth and I will be happy.
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Saturday, March 21 - 2nd bench day - easy session
Comp. bench - up to 365x1
Slingshot bench
405x3
Nice, easy, and fast. I ended up making this week easier than planned, but that’s how it goes sometimes. No fucking around next week.
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