Remember that you aren’t getting any stronger in that last session, you have already done the work.
You want to have good solid form and slow yourself to be recovered for your test.
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Looking strong on that set dude.
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Yesterday’s work.
Did @simo74 prescription hehe
Squat 1 x 140 kgs, 2 x 2 x 125 kgs
Bench 1 x 115 kgs, 2 x 2 x 100 kgs
20’ easy cardio
Smooth. Tried to be as tense as I could. Was feeling good. Is this how not destroying yourself on the weekend feels? I like it 
Also, a squat backset. Tried to not be in my mind and just destroy the weight. Being faster on the eccentrics also. I always prefer it and feels stronger that way. Like an olifter. I thought it was Lee Boyce that said that longer-limbed lifter could accumulate more energy like this
We’ll see how it goes on monday. Probably my dead will not be that great for I never do the 3 lifts on the same day. I don’t care that much. Then, new gains will come, and me doing what I need to do.
Pic from today. Ate garbage and went to bed really late so tired and looking like shit. Buty shit still looks great 
Me, on tuesday, disguised. I’ll go out like this on sunday as well ahah
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They all looked like they moved well mate. Good luck
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Total day
Squat 150
I should have tried 155 before 160. I really didn’t feel warmed enough, especially my core/back.
Bench 125. So +5 PR from my lifetime best, and +7 kgs from my last test!
Deadlift 210 (+6 kgs from lifetime PR!)
I totally disrespected 190 and it took me by surprise. It was hard to still be in the game mentally, being here 3 hours. 200 felt better. I wasn’t gonna try 210, but my mate motivated me hehe
I must preface, guys. Yesterday was Halloween. I was at a festival and I went to bed at… 5:30 AM.
But you know what, I said to myself, people in competition sometimes barely sleep and still have to do the work, so let’s do it!
I didn’t drink that much (4 beers), and I still had a blast yesterday. My addiction is getting better. It was a really cool night, so much that I said I would stay til 1:30 but stayed till 4 AM 
Also… 2 weeks ago I was feeling kinda down (most likely my body running down from the high volume work + lack of recovery from… alcohol and partying all the time). Last week I was recovering and now I feel really good mentally. I have my goals, and I’m feeling good.
Anyway, was still feeling a bit “not as good looking” because of this weekend’s abuse (barely slept friday as well and eating only garbage) but yesterday there was 6000 people and I was literally like one of the best looking so I don’t know, it clicked: it’s all in our head anyway, and I should stop bringing myself down.
Then I had success with girls… And one crazy,c razy hot girl spent the night with me and wanted to go to her to hotel to have sex. But… I went home to sleep instead ahah.
You know what, I don’t feel bad even though she was so beautiful and exciting. Because it was all bonus, and very fun. Because I don’t care much for one night stand. I don’t regret it and it still felt very good.
Anyway, now let’s just say that my confidence is through the roof, and that I will try more. It’s like with my deadlift: you lose 100% of the shots you don’t take. If I did not have tried it I wouldn’t have beat my PR.
Despite the extra tiredness I felt so confident and at ease during almost all the session. Especially during the squat, even though I failed!
It always was, and is in my head.
Also, laned a nice contract for writing a sports ebook.
Also, i’m gonna enroll in my friend’s gym. I won’t go all the time for it’s like 35 mins away but this is how I’ll progress. Today I was with guys literally squatting 200 kgs next to me, actual world and europe champions
Now, one full week away from lifting. I’ll just work and rest. then I’ll start the Unity, with more confidence, peace of mind and focus, better nutrition and less alcohol!
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You should have had that 160, you were quick out of the bottom and a little more grind and you had it.
Great work on those 2 PRs mate, well done.
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I think this is the first time I failed a back squat. I was feeling so good in my head. My upper back/core failed, you cna see it on the vid. It surprised me. When this fails, I can’t grind ahah.
But it’s okay, I’m really happy, because on all 3 lifts, I am VERY HAPPY with my technique. Especially the dead and bench. All tight and clean, and the bar so close on the dead it wanted to go inside me ahahahah
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Sounds like you have had a great time - congrats on both your newfound confidence and the new resolution.
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So after a week off with little training, I’m back with the Unity.
The Unity - Leg Dynamic 1
A. Lying Leg Curl 1 x 8 + 8 + 10 partials with 55 and 40 kgs
B. Speed Box Squat 10 x 2 with 85 kgs
C. Leg Press 2 x 10 with 5 and 4,5 plates per side
D. Barbell Hyperextension 3 x 8 with 70 kgs
E. Decline Leg Raise 4 x 10
F. Standing Calves 3 x 8 slow and steady with 70 kgs
So, I’ve never put so much weight on the leg curl! WTF! 10 more than my best ever! Nice. My sister said my legs grew up.
The squat was just awful. I tried low bar for the first time in 2,5 years. And combined with the box squat, both of which I’m unfamiliar, made a very unpleasant experience.
I honestly felt I was ONLY working my lower back. What is this shit. And after 8 sets it was burning! ugh I hate it but I’ll keep doing it more for a while. Probably the box was too low as well.
I used too much weight on the press it really wasn’t an RPE 8 more like 10
The hypers felt good though, and they also worked my upper back, damn!
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Not dead, still doing the Unity. Here is the lower max effort day from week 3
A. Seated Leg Curl 4 x 8 with 70 lbs?
B. SSB squats ramp up to 3 x 130 kgs + 20 kgs chains
C. Hack Squat 1 x 8 with 140 kgs, 1 x 8 + 4 + 4 with 140 kgs
D. BSS of DEATH 1 x 8 + 8 + 8 + 8… starting with 30 kgs
E. RDL 3 x 8 with 125 kgs
F. Seated Calves 4 x 15 with 40 kgs
G. Sit-ups 4 x lots
For the two max efforts day I go to a powerlifting gym. In front of me during this vid there was the current -83 bench world champ ahah
I’m elarning stuff and how to gauge and assess effort better. I think that some of them (like my friend) are going TOO hard sometimes. Like he has RPE 8 deads to do and it’s been 3 week that they are misses. For them it’s like if it didn’t feel that bad then it’s RPE 8. One of them was screaming and grunting with loud music, psyching himself up and doing a triple with a rounded back and slooooow speed. RPE 8 BRO!
Anyway, I focus more on effort than the weight but I’m happy. I decided to do like Louie, more sets during max effort days. 120 + chains was already super hard, and after 125 + chains I hesitated a lot to try 130. but I did it, and I almost wanted to do more ahahah
A couple of days ago though got a serious food poisoning and fell inconscious and split my face open on a table lol so no max effort upper this week and rest until monday.
Looooots of work these days. I think I am progressing though. i eat a lot and my weight barely moves or doesn’t. i’ll eat even more!
The sessions are grueling though. Lower speed days are 2 hours, Max efforts 2h30-3h. Upper days are a little bit faster
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Have you watched the elitefts content like Train Your Ass Off and such?
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Yeah I devour most of their content. It’s not that I am not capable of training hard, it’s that I was not always using intensity the correct way. I really destroy myself sometimes. But I think there is a place and time for killign yourself and some for being more restraint.
My main problem with max effort in the past, is that I think I wasn’t waiting long enough between sets/not using enough sets.
Bigger jumps were just throwing me off balance and prevenbting me for grinding.
Also, the supertotal program I did just before was even worse, with 4 full body sessions, some lasting easily 3 hours of pain and suffering. I still dread the last bench session I did there
I have incorporated some carbs and eaa in my drink for the longer session, and perhaps it’s palcebo but it helps a bit. Helps especially not being completely zombified and unable to sleep in the evening
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Add an email to your profile, or just a temporary one, I want to send you something.
I don’t have IG and refuse to take the plunge.
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aurelien.zachwalinski at gmail
Sent
Might wanna delete this. I know what kind of stuff @Cyrrex sends once he gets your email.
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Oh yeah 
Also I’m associating with two mates, and we have for project to open a strongman gym here. No such thing in the South of France. We already have lots of equipment. The axle bar is laying around and I have to resist the urge to take it for a spin.
Some guy wanted to sell us a log but IT IS SO EXPENSIVE
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That would be so much fun.
This is huge. So glad you’re taking a plunge and going to start something cool. This could turn into a whole career.
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Honestly I would gladly make it my full job. I have been animating classes this week, boxing and CrossFit, and it’s so much fuuuun. I would love to do the same for Strongman, with WODS like they do in CrossFit boxes, albeit with Strongman stuff and less emphasis on gymnastics
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