Bodyweight calf raises, usual 100 and 5x20/leg
Woke looking much the same as yesterday. Maybe a trifle softer, but nothing that really stands out. Probably expecting to look softer so seeing it if that makes sense - although I think I managed to balance enjoying eating out with staying in budget quite well.
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Yea I remember when your bench got super technical. This version looks like a slightly more toned down version. Your elbows stay more tucked in the bottom position now. Personally I like this version better.
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Me too. I think it’s what I was looking for when it got super technical and then I settled into this. Bench feels really good now, even though the loads are piss weak.
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Bodyweight calf raises again, but something a little different
100 with squeeze at top, heels ever touching the floor toes forward/out/in/out/in in 20s
Rest a bit
Single leg calf raises 2x50/leg
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I was doing something similar waiting in line for TSA yesterday
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Last cycle before the meet coming up, and I’m looking at what to do the first cycle post meet too.
Leading to meet:
Bench press
TM is 253 lbs
Keep floor press for backoff sets
Keep log press 5x5
Keep strict BB rows and lat pull-downs
DL
TM is 506 lbs
Conventional
Paused sumo for backoff sets
Keep 15x2 squats, but push the load a bit
Keep back raises
Keep cable crunches
CGBP
TM is 231 lbs
Keep bands for dips, but once fail on bands keep going BW only
Keep DB rows and lat pull-downs
Squat
TM is 462 lbs
Keep grooving wider stance
SSB squat 3x5-8 for backoff sets
Keep lunges but be creative
Keep RDLs but work on feeling hams, maybe go BB or trap bar
Keep side bends
Post meet
Bench
TM is 220 lbs
Push for rep PRs
Maybe incline press for back off sets
Log press 3x10
BB rows and lat pull-downs stay
DL
TM is 440 lbs
Stiff bar
Briefs, sumo
Backoff sets conventional deficit
SSB squat 3x10 in briefs
Reverse hypers
CGBP
TM is 220 lbs
Dips try slow eccentric, bodyweight only
DB rows and lat pull-downs stay
Squat
TM is 396 lbs
Push for rep PRs
Backoff sets 3x5-8
New single leg, quad focus
Pick new hamstring
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Woke looking decent again. Looking near as damn the same as when we got to Melbourne at any rate. Very pleased.
Yesterday was a good day in terms of deliciousness and calorie budget balancing:
Lunch
Dinner
Then a couple of scotches after dinner. I’d say Oban is the best single malt I’ve ever had.
Looking forward to getting back to normal though. Driving home today.
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Food looks fabulous!
It was. Melbourne has amazing food everywhere, and we stay in one of the best areas for eating too.
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Bodyweight calf raises
100, controlled eccentric heels never touching floor, toes forward throughout
Single leg, controlled eccentric heels never touching floor 2x50/leg rest/pause
Woke at 186.3 lbs, looking about the same as across the weekend. I swear I’ve actually gotten a little more ab and oblique definition over the last week or so. Might take some photos later.
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Eating a little more fills out the muscles and it could also stimulate the metabolism a bit too.
Take the PICS!!!
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Yep, you’re still leaning up. You’re in the zone!
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@IronOne thanks. Good to know it isn’t just me.
Started off with some foam rolling of back and quads as well rollovers into v sits at home before heading out because two seven hour drives in a weekend do not a supple posterior chain or shoulders make.
Today’s training
Lazy lifter
Conventional DL, DL bar
TM is 506 lbs
Work up from 132 lbs in 22 lbs x3-5 to 60%, 5 neutral-ish grip wide pull-ups between sets - these weren’t as smooth as usual, which I’m putting down to the drive. By the last set they felt better.
1x352 lbs, under 6 RPE, double overhand
1x407 lbs, under 6 RPE, straps - tried double overhand but it wasn’t happening today
1x456 lbs, 7 RPE, hook grip
1x506 lbs, 8-9 RPE, hook grip - actually a hook grip ‘pr’ and I think of the tidiest 500+ lbs pulls I’ve managed. I even suspect that the paused sumo DL helped with my conventional.
1x506 lbs, 9 RPE, straps - back tired enough I saw no point in going further, but on the plus side another pretty neat rep.
Sumo paused off the floor 3x3x352 lbs all around 6 RPE, and happily knees held up just fine. Admittedly, I did have 33 lbs on one side and 22 lbs on the other for the first set but didn’t notice until I finished the set.
Squats, grooving the wider stance and by the end starting to get a real feel for it. Oddly it seems like with the wider stance I end up with feet slightly less splayed out. There were a couple of reps that felt amazing - there’s a sweet spot where I lean forward in the setup that just clicks, and it’s more forward than I would have expected.
5x2x297 lbs
5x2x302 lbs
5x2x308 lbs
Took about 15 minutes
90 degree back raises, pause at top 3x20 - holy back pump, Christmas tree lit up beautifully
Medium band kneeling cable crunches 30, 25
Supersetted with
33 lbs plate raises 25, 25
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Congrats man.Considering that you’ve been getting leaner and leaner breaking prs is great
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Thanks. Things are moving along, mostly in the right direction.
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Woke at 184.8 lbs. Hungry AF yesterday afternoon and tired too. Feeling decent today.