No problem with high RPEs. I just find as someone that has a tendency to “accidentally” end up there, I also have a tendency to overdo volume at the same time.
Or, from the blog,
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Indeed but the problem was most that most often my RPEs were based on true failure and not technical failure and there were too many sloppy hard balls to the walls reps
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Same.
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21/11
A. Run 10 min
B. Muscle-up practice 25 min
C. “Burgess” WOD
30 pull-ups
30 burpees
20 pull-ups
20 burpess
10 pull-ups
10 burpees
Not sure anymore but I think it took me 12:27
It was cold and windy so I took a very long warm-up. Muscle-ups are still hard AF and I failed several, but no physical strain here. I think I have better pseudo kip or leg power, and when I focus on it I would really do it better. The WOD was harder than it looked, but I didn’t try to kill myself either trying to do the best time. Did some reps underhand, and I think it did not bother my elbow too much. My left scapular area is feeling way better than these last few days where I was in constant contraction/pain. I think I’ll return to back and arms training soon.
Life stuff: was quite bummed this day, but that’s okay! I had the balls, over days, to ask this girl out and all. We had a good feeling, got a bit attached, but in the end, well it didn’t happened. This workout cleared my mind. Then I went to a aprty the evening, with my colleagues from school. And really it was so great and sooo much fun. The kind of stuff that really creates cohesion and a group.Amazing. Then my friend the player said there was two girls waiting, and that he should come and bring a friend. So sure why not I went him. Ahahah it was fun as well, a strange experience, he had a good end of night, but I didn’t go for it.
And that’s okay! It really conforted me that I’m not the kind of guy that wants to “empty his balls”, have sex just for sex. I want to find someone I care for. I really don’t feel bad not having a girlfriend, or not having sex. I’ll just keep doing it my way, away from Tinder and shit, work on myself and it’ll happen.
Focused on work and school a lot! Got a client… One guy I already coached and he really wants to pay me. Well let’s do it. At least this will give me some experience, that we can’t have because we can’t do our internships and coach people! So, great!
Starting serious diet and everything tomorrow, really focused, ready, and calm for the task incoming.
Here’s a pic from starting point (right now, after meal), gonna lose 2-3 kgs.
Seeing the pics from Stu, which looks amazing, in the “How much a natural should weigh”, I realized that I’m actually quite lean already. So we’ll see. If I don’t really lose weight, that’s okay as long as strength increases. It’s more a question of having a real, balanced diet that will optimize my performance and health.
Another shiny item to consider:
This is a real powerlifting program, and it uses way less volume/exercises number that I’m used to. And it has variety. I also really like the exercises utilised (BSS, 2/1 leg curl, 2/1 leg press, mandatory abdominal work) that would really fit my weaknesses. So why not!
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Welcome to joining the rest of us that have already realised this about you 
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Jesus man, you make me laugh at times
I’d have killed to spend some time in your body in my young, free and single days. My baws would have been emptier than a Kardashian’s skull 
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I’d love to be one of those guys who can just have casual hookups. Plenty of women around here are into it, plenty are not lol. I tried it once and couldn’t do it. I, like you, unfortunately need more than a “decent looking female with vagina” to be into it . The one time I tried it was a disaster. Ended the “date” by sitting on the couch apologizing. She was so confused.
I’ve got some buddies having an absolute blast dodging STD’s and pregnancy scares .
Damn morals 
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Yeah exactly! I need gorgeous or an emotional bond (most likely with a gorgeous one )
@ChongLordUno my friend us with a different girl every day and gas lots of fun, but I guess it’s not my thing. I tried not that long ago but yeah not my thing ahah
24/11
A. WOD “Blackjack”
20-19-18…3-2-1 push-ups
1-2-3…18-19-20 sit-ups
time: 18’24"
B. 20 mins cycling medium intensity
@ChongLordUno you could try this one, certainly less hardcore than a thousand push-ups loool. After the fourth set my chest was so full of blood and big. Me gusta! At the end, surprisingly hard for my abs. That’s what you get for never training them. Good workout!
Really didn’t want to do the cycling but I managed to find the willpower. And I needed to move more, after a whole day having classes on Zoom, sitting on my computer. Itching to get back at school tomorrow! It’s gonna be o-lifting, then we’ll create our own WOD and do it. I think it’s gonna be real fun!
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I’ll do this when the kids are sleeping 
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25/11
• Workout 1 : contrast bodybuilding
A. Bench press tempo contrast: 2 reps tempo 6040, 2 regular reps, 2 reps tempo 6040, 2 regular reps
3 x 8 with 80, 75, 70 kgs
B. Cable rows isometric-dynamic contrast: 1 rep with a 12 secs hold on chest, 1 rep with a 10 secs hold, 8 secs, 6 secs, 4 secs, 2 secs
3 x 7 with 50 kgs
C. Incline bench press isometric-dynamic contrast: 1 rep with a 12 secs hold 2" from chest, 1 rep with a 10 secs hold, 8 secs, 6 secs, 4 secs, 2 secs
3 x 7 with 50 kgs
D. Banded pull-overs tempo contrast: 2 reps tempo 6040, 2 regular reps, 2 reps tempo 6040, 2 regular reps
3 x 8 with 18 kgs
E. Dips 3 x max
Wanted to add barbell shrugs but we had no time left and had to do the o-lift class
• Workout 2:
O-lift warming up
A) EMOM 12’ 1 power snatch + 1 snatch + power snatch + 1 snatch
B) EMOM 12’ 1 power clean + 1 clean + power clean + 1 clean
C) WOD
6 deadlift + 6 front squats + 6 burpees over bar
9 deadlift + 9 front squats + 9 burpees over bar
12 deadlift + 12 front squats + 12 burpees over bar
Weight 40/30
My time: 3:17
So, lots of work in 2 hours, I’m quite exhausted lol.
We had free quarter for one hour while the other group was doing the o-lifts. No technique from class left in the tank, so I decided to take my mate and try instra-set contrasts. Saw this for the first time in CT’s precontest athletic program (which I haven’t had the ocasion to do yet…) which has you starting with sets of 3 slow tempo snatch-grip RDL, then 2 explosive snatch-grip high-pull. Fell in love with this concept and the benefits for athletes.
The bench. Probably didn’t helped that I did 220 push-ups yesterday. Slow eccentrics were always a nightmare to me. It was very hard, and very humbling, but very fun! We respected the 90 secs rest for metabolic damage and it was tough as hell. The rough was tough and a great grip exercise as well. But it was a very fun session to do honestly! By the time I arrived to the dips I was barely doing sets of 12-14 ahah
Last set of bench, failure was reached! My chest is still a bit full and sore ahahah. It almost looks like I have QUADS on the vid!!!
Also when I fail now it’s at this range: around mide range, 2/3. Looks like I need more triceps?
Technique still progressing a tiny bit on the o-lifts. Focusing on extending the hips up and not forwards, and some reps felt really good. Now I’ll have to try to pull with the arms as well. My heavier sets of cleans were done with 90 kgs and they were the crispier, easier cleans I ever did. I could high power clean 100 ez peazy. Still having the bar crashing a bit on me on full cleans, not being tight enough most likely. This all will improve as my confidence improve!
Then a nice little fast WOD. Finished second, 2 secs after a girl ahahah. It was quite the cardio one. My whole body is sore now. I did a pseudo nap before work, and I hadn’t eaten enough, and was tired enough, so I failed and took some mcdonalds to eat… Felling a bit guilty, but at the same time my body needs it? It’s hard to resist the temptation when you’re exhausted. I have to be stronger mentally!
Today I was seeing some nice serratus appearance, abs aren’t too bad either. So it’s a shame! I have to be more consistent with my diet. I still haven’t passed a day without a cheat ahahah
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I wouldn’t conclude anything about the bench the day after 220 push-ups.
Probably need that sodium. In a day it seems as if you do as much training as elite crossfitters. As long as your eating isn’t negatively impacting your performance focus on progressing and staying injury free right now.
Came here to ask what cookie-cutter programs you’ve run over the years.
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I’d go even further and say that you should conclude it from tempo contrast work either. If you want to diagnose weaknesses do that on a 3-5 rep normal rep set at a heavy load where you know you can keep proper body tension.
I will however point out that it looks as if your grip is just a smidge too wide to use the triceps fully.
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You are indeed right, but I (and my colleagues) had the same observation on my precedent bench sessions as well. Perhap’s it’s not just tris but more the transition from chest to tris
In pretty much order:
• Arnold Split
• PHUL
• The Complete Power Look
• 915
• Dave Tate’s 6 weeks Bench Cure
• Coan Philippi Deadlift
• Athlete Lean Athlete Strong
• Look like a Bodybuilder, Perform like an Athlete
• The Best Damn
• Neurotype 2A program
• Conjugate Bodybuilding
• CT’s Developmental Olympic Program
• Project Colossus
• 3 weeks of Jacked 31
I think that’s it
Grip isn’t actually that wide for my wingspan. Pinky just under the outer rings.
27/11
• Workout 1:
A. Isometric-dynamic contrast squat : 6 reps with pauses going from 6 secs to 1
3 x 6 with 100 kgs
B. 2/1 Leg press 3 x 6 per leg
C. Good morning with 5 secs eccentric 2 x 8
• Workout 2:
Good mornings
Front squats
Clean high-pulls
Muscle cleans on toes
Power cleans
Cleans
Jerks
Not much time for the first session, and we spend some time taking pics and all like jackasses ahah.
The squat contrast was just amazing. Tough, but not insurmontable, and I feel pretty confident saying this were the crispiest squats ever! Tried closing in a tiny bit my stance and having my toes slightly out more, as well as focusing on feet (all for preventing valguses).
The pause felt so great for technique, and a nice TUT (40 secs sets)
Then some hypertrophy.
The o-lift practice was with another teacher (our fourth!) whom is our “cardio” teacher. He’s the current S&C coach for France’s Handball and Volleyball team and has been for almost ten years, wining them many titles and medals.
It’s relaly nice having several coaches because they each have their own way, and some might correspend better, or some clues click more. Today for me was the muscle clean on toes. For the first time I had enough balance to complete movements on my toes the whole time. I felt this movement improved my bar path so much. Di some power cleans at 90 kgs, easy pz. Dropped to 80 and did some full cleans then. I think I’ve done too many snatches because my hips were too low and shoulders not enough in front, but I’m satisfied with my speed and confidence going under the bar, and I didn’t feel like being crushed down, even though I wasn’t using all pwoer at all. Gonna keep being more patient and wait for full extension. This will be possible as my confidence increases!
Jerks were nice but I have the same issue: sometimes my foot get too close (not wide enough) and I lose balance. The rest is good!
This afternoon, strength courses, and we spend 3 hours dissecting programs that my teacher used when he was coached by Marc Vouillot (the guy who introduced pwoerlifting in France and was the first to write a book on it, that we had as a teacher for 3 days), one he’s using with one of his athletes, and his current program by his coaches (3 different schools).
Seeing the complete charts and all reinforce my impression: I think I was actually training too hard. All the time RPE 9-10. Doing ugly reps because I could. Losing position or bracing because I wanted more reps/more weight. Gonna adress my next strength program with a different vision, and really put an emphasis on technique.
Feeling a bit flat/losing a bit of size? Maybe It’s because I did not train much this week + trying to dieting. At least it’s giving my body a bit of a break!
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All that bottom photo is missing is some philosophical quote
‘Everyone wants to lift but few are willing to do Zerchers’ - Aldebaran
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Plus it is a true statement… Damn rofl I’ll use this as my next philosophical IG quote
More like “everybody wants to get jacked but nobody wants to do Zerchers”
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Never 531? BLASPHEMY
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Yeah I know… I have used it with a client though ahah
“do as I say, not as I do, unless I say do zerchers.” - Aldebaran, 2020
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