Been a while since I checked out the log, see you still doing big things man! Good stuff!
What type of programming are you currently running now??
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Hey man! Thanks, things arenāt going terribly, but also nothing awesome to report recently either.
Iām currently doing some conjugate style training (ME UPPER/ME LOWER/DE UPPER/DE LOWER) and training the main lift variations with some heavier weight.
Over the next 3 weeks Iāll be putting a little bit of focus/effort on shedding a few lbs before heading to Florida for vacation.
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@littlesleeper @TX_iron The 24hr fast sounds like something i would be interested in trying out, maybe once every 2 weeks.
Couple of questions: If I train evenings on Tues, Wed, Fri & Sat when do you reckon would be a good period for the fast? Im thinking Sunday dinner - Monday dinner.
Also Iām guessing for this to be effective you need to make sure you donāt eat more that you usually would either before or after the fast, is that right?
Hey @gt213, thanks for stopping in.
I think the Sunday dinner - Monday dinner would work fine with your training schedule. Wednesday dinner - Thursday dinner could work as well depending which workouts you consider the most difficult. I think youāll be refueled by the time you hit the evening workouts anyways.
Probably to get the effect of fat loss, you would have to make sure that you didnāt consume the same (or more) calories for the week, but I think that a lot of the other benefits would still be present even if you happened to eat more before/after the fast than you typically would. If you Google ā24 hour fastā there are a bunch of articles from Precision Nutrition (John Berardi) that cover a lot of the benefits pretty well.
Iāve only done this on one single occasion, so I am far from an expert but it wasnāt too bad. I just did the fast yesterday and hit a PR on deadlifts today (spoiler alert), so it doesnāt seem to have even affected my strength levels the following day at all.
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ME DEADLIFT/BENCH
SUMO DL
135 x 3
225 x 3
315 x 3
405 x 1
455 x 1
495 x 1
545 x 1
585 x 1 ā Hook grip up to here. Straps for remaining sets into PR territory.
635 x 1 ā 30lb PR
655 x 1 ā 50lb PR
Well folks, Iām officially a sumo deadlifter!
Sumo + Straps = Ultimate Cheat Mode
Iāll take it!
BENCH PRESS
135 x 5
185 x 5
225 x 3
275 x 2
315 x 1
345 x 1
365 x 0 ā Tried my grip thumb length from the smooth part, and it just didnāt go.
365 x 1 ā Went back to just inside the rings for hand width and hit it. PR is 375lbs and I donāt think I had any more than that in me, so I called it there.
315 x 3 ā Wanted some extra volume. This wasnāt enough.
225 x 18 ā AMRAP, pretty happy with 18 after the above work.
CHEST SUPPORTED INCLINE DB ROWS
50lb DBs x 15, 15, 15, 15
These rows felt great. Iām going to work these more oftenā¦if I remember.
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Hell yes man! Closing in on that 700 pound deadlift.
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Jeebusā¦
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Sweet mother of godā¦
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Damn man! Spoiler alert has got to be before the spoiler!
That has got to ease the pain of those squats from the other day! Congrats bro!
You are a weaponā¦
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Awesome, just like your 70 % videos.
Rippetoe in the background, Tight, Chest up, Pull.
Nice work 
BTW I like how you where looking on the plates, counting them, nodding, yup they where there.
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Damn! Congratulations that was huge.
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Damn thatās awesome. congrats man
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Thanks Duke!
Haha, thanks gents!
Enjoying the irony?
BIG TIME. My Monday fails were playing through my head all workout leading up to my max attempts. I had planned on hitting 625lbs this workout, but when I hit 6 plates with hook grip, it felt pretty decent (other than my thumbs). Given my random assortment of plates (some bumpers, some full size cast, some random size cast) it was actually easier to load up 635 than 625. The rest is history! Thanks man.
Lol, I was also a little surprised with this. 225lbs is starting to feel like 135lbs used to. At 12 reps I almost racked it, but then just kept throwing it up and it kept moving!
Thanks man. For whatever reason the sumo deadlift just seemed to āclickā with me. I keep hearing how it is the more difficult lift to learn, and much more technical than the conventional but I didnāt really experience that learning curve.
Haha, gotta enjoy the view from the top!
I appreciate it man! It has been a long time coming. Now just to get my damn squat and bench to move!
Much appreciated man! Always a work in progress!
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@littlesleeper said it all a lot better than I would have lol. I was surprised at my overall energy levels & felt pretty good while doing it.
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Congrats on the pull!
Thanks man, Iād be lying if I said I wasnāt a little crushed (punny) by the failed squats on Monday so I needed this to get out of the negative mindset.
I worked pretty hard this year to not see some strength gains!
Breaking Triple bodyweight! Youāre getting serious!
Great job! It will be fun to follow the drive to 700!
Also, how much will you be able to lift with a Bad-Ass, non bent barbell?
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Haha, thanks man! It could be a long drive, so hopefully itās an enjoyable one!
Iām pretty excited about sumo at the moment. It seems I can actually give 100% on it, without my brain telling me to shut it down to prevent injury. Iāve tweaked my lower back quite a few times on the conventional deadlift, so when I pull conventional and it doesnāt immediately break the floor, I shut it down.
With sumo and having my back in a solid, upright position I feel much more confident and safe pulling with everything I have.
Haha, only time will tell! Iāll be ordering it in the new year. I was going to order it now, but shipping times had it potentially coming in while I am away on vacation, so I want to make sure I am home to be able to receive it!
I also need more cast weights. Currently keeping my eyes open for some used deals, and Iāll likely get rid of my bumpers. Damn things take up too much space on the bar. With my current weights, 655lbs was literally the most I could put on the bar (Iām not saying this was the limiting factor though). I only have 6 sets of 45ās (two sets are bumpers, so they take up twice as much room) then 35ās on the end with no sleeve room left for clips or plates.
Oh well, I guess there could be worse problems to haveā¦
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Looked like there was more to be had in that pull!
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thanks for the advice guys, iāll give it a shot next week as i have a pretty tough week on training to get through.
Awesome job of the deadlift dude! It was very quick once the bar got off the floor.
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