Which part do you find hard, the pick or the clean ???
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Definitely the pick
ME Upper (5:06-6:00am)
Strict press: barx5, 50x4, 80x5, 100x3, 120x3, 140x3, 150x1, 160x3
KB OHP: 35x4x10
Row: 160x4x10
Rolling Tricep extension: 25x3x10
Hammer curl: 35x3x10
Lat raise: 15x3x15
Notes:
- 4% strength lost on OHP since it was a morning session. Thatās not bad at all tbh
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ME Lower
13in DL: 185x3, 235x3, 275x3, 325x3, 365x2, 415x1
SSB GM: 120x4x8
FFE Bulgarians: 35x3x8
RH: 90x1x20
GHD situp: 1x10
Notes
- Thatās a match to my 13in DL in gym last comp prep. So that means old peak numbers are becoming numbers I hit when not training the lift. THATS EXACLY WHAT I WANT
- I think Iām going to set a training max for the RE stuff. like 90% similar to 531
- Had to cut short. Too much caffeine in this heat (feels like 105 degrees. Jesus). I was about to throw up or pass out
- I am getting so damn much out of the good mornings and FFE Bulgarians. GM for a strict hip hinge and Bulgarians for training quad in max knee flexion
- Was supposed to be a triple but I wanted the strain of a single today
Progress pic: 190lbs (from Saturday before working in the heat all day)
The one thing I really love about this gym is the intensity that can be in there
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Iām honestly not very good at them. I suppose the big thing is to make sure you squeeze the hell out of it on the pick. Tacky goes a long way too.
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Thanks! This might be what Iām missing. I know Iām supposed to build a base of loading without tacky but with this heat and sweat, I basically have slip and slides for arms
Watch out for your biceps in those situation. Iām pretty sure that was the start of mine eventually popping.
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I was watching my video from last time I played with them and it looked sketchy so I got some stones sleeves to try out to try to avoid that.
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Well I suck at stones. Big time. I find the video Alan Thrall put up about how to lift stones pretty helpful in theory. But then again, I have watched it and still suck, haha.
Spreading your hands, trying to get as much of them spread out under the stone, squeezing tight and using something to guard your forearms are some things that come to mind. Also as far as basics go: Imagine the lift as a rounded back rdl, donāt try to squat a stone, donāt try to get into a neutral spine pisition unless you have a crazy advantageous build.
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Iām starting to think stones are just hard lmao
I saw this one too. Same thought
Ahh. I see this now. I think before I was trying to get into a squat/DL hybrid. Judging by the video I have of stone, I donāt have an advantageous build for it lol
Speaking of which, if you donāt mind taking a look, did I use too much rowing movement in this video? Itās an old one but my technique hasnāt changed from it much. Iād rather get feedback from someone else than blowing a bicep!
Thanks for the info!
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Dude, I think that was pretty good. Once you lap it you do a great job of getting over the top of the stone and then Awesome triple extension to get the stone to the platform. Thatās the hardest part to learn, and you already got it!
Keep doing it and I think youāll get better at the pick up just through prctice.
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@FlatsFarmer Thanks! I think time will definitely help. I was freaked out with the form because a buddy told me it āsounded like I was loading my bicepā. I think he heard my hands coming off to reposition to finish the extension but just wanted to double check!
RE Upper: (~1hr)
OHP: 125x5x5 (90 sec rest)
Chest to bar pull ups: 24 total
Dips: red bandx3x10, 1x5 BW
Fat bar chin ups: 1x6 (felt something hot in my wrist midway through)
Normal chins: 1x10 (wrist still felt off)
Lat pulldowns: 160x8, 140x10
French press: 60x2x12, 1x10
Hammer curl: 35x3x10
Lu raise (done with dumbbell): 8x3x10
Notes:
- Those DB Lu raises felt 20x harder than plate ones. IDK if itās because my shoulders get loaded differently or my upper back was just beat to shit
- Slowly getting back to BW dips. They were causing a bunch of shoulder pain so phasing them back in slow with my normal ROM. First BW ones without pain so thatās great
- With the GPP work. I think if I can get my RE sessions in about an hour and ME session in about 1 hr 15, my conditioning is good enough for what I want. Granted RE lower will take longer with strongman events but still aiming for 1hr15min at most
- Lastly I was looking at a personality and training article on EliteFTS and sent it to my girlfriend. She doesnāt know anything about powerlifting history or EliteFTS but she said I seem more like the Dave Tate more than the others so thatās cool
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RE Lower
Deadlift: 275x5x5
Stones: 160x3, 210x3x1
Stone to shoulder: 160x1
Belt squat: 120x3x10, 1x20
GHD: 25:16,15,13
Notes:
- Stone sleeves are a game changer in this heat. I felt locked in and stable on the pick for once. Loading got cut off in the video but it went fine
- Deadlifts flew. I think the DE works really well for me here
- Decided to try a stone to shoulder after seeing @creative_name try it. Itās fun
- I channel my inter @T3hPwnisher on those belt squats. I thought āOh shit I have a bad ideaā and went for the rest pause squats. These work really well on belt squat. It ended up being 2 minutes long
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You shouldered that stone much more smoothly than I got mine lol. Stones are tough to figure out.
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To be fair, I think the stones I used have a lot more tacky on them lol. They are most definitely a strange pain in the ass!
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I agree with Flats, that looks pretty good already! I think translating this to a larger diameter stone might pose a bit of a challenge but all the pieces are definitely there.
That is some ear, haha. Wouldnāt know how it sounds to load a specific muscle group tbh.
Also donāt worry too much about your biceps, itās going to be just fine. Focusing on straigth arms for the start position is all you need there.
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ME Upper
Log: 100x3, 125x3, 155x3, 175x1, 205xmiss
Incline DB Bench: 60x9,9,8,8
Seal Row: 155x4x8
Rolling extension: 25x3x12
Alt curls: 30x3x10
DB Lat raise: Run the rack 15-hands
Sandbag pick: 290x1
Notes:
- Iām actually not mad about the log miss. Iām learning to bail on heavy loads after my accident so that really wasnāt bad
- I think I need one or 2 builders thrown in on ME days. Straight into accessories just isnāt that great for me it seems for upper body
- To the above, I like that Iām learning with this conjugate stuff. Thatās fun actually. To find minimum effective dose, I will add in backdown sets before more barbell lifts
- UNITY from john meadows is looking super appealing
- Iām happy with the sandbag pic. Getting stronger off the floor
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saving for later
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Goals over the next 3 months:
- SSB 365
- Push Press 240
- Log 230
- DL 450
- Sandbag to shoulder: 300
- Stone to 52" 265
- Pull ups with 45lb 15 reps
Figured setting some goals would be a good idea to keep training on track. Some of these might be reaches but always good to have them. Iām really thinking about just keep focusing on training and eating hard versus competing or the next time I compete just do it at whatever weight I fall into (unless itās like 10lbs to the lighter class)
Also Iām so sold on the sandbag to shoulder goal that i bought a 250lb bag for my house.
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