Woke at 194.3 lbs, looking same as yesterday. Good.
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I have it planned for 9 weeks out, though I might horribly fail. If I do, then you have a head start while I focus on strength work.
330 for 50 in 3 sounds like literal death, would rather do a breathing 20 than that.
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Sounds good to me then. You’re on.
Today’s training
Shoulder raise tri set 15 lbs for a bunch until my delts lit up
Smith machine high incline press
10x’bar’- how much does it weigh anyway? I’ve been assuming 45 lbs but there’s a Cybex Smith that says the bar is 15 lbs. This bar feels close to 45 lbs. Not that it matters, really, apart from making my stated loads inaccurate
10x88 lbs
8x132 lbs
5x10x154 lbs in 11 minutes, 6, 7, 8, 9 and 9-10 RPE - up to 165 lbs next
Lateral raises supersetted with 1-5, 5-1 pull-up ladder
Raises 10x10x20 lbs
Pull-ups 1-3 wide overhand with 22 lbs, 4-5 wide neutral with 22 lbs (up from 11 lbs, last rep of five slightly grindy), 5-4 close neutral with 22 lbs (up from bodyweight last week), 3-1 very close neutral at bodyweight
Pleased with the pull-ups. Elbows are holding up OK, but man the cuffs are painfully tight now. It’s borderline occlusion training
Rear delt machine supersetted with rope lat pulldowns
Delts 3x15 at pin five, elbows on handles - putting my cuffs between elbows and handles makes it not agonising on my triceps. Win. May or may not move to pin six next week
Pulldowns 3x12x110 lbs
Rear delts blown up by now
Dead stop hammer curls off thighs
3 sets to failure at 20 lbs
Including stretching too an hour and a quarter or so
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What do you mean, rather? That’s my first set when I’m doing a 350 set. Is it permissible for me to use the SSB?
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Carb feed because lower body tomorrow. This is how it’s looking, and I’m just two meals in. Any further meals won’t have any carbs.
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Hey mark, do you know any videos that show this exercise i can’t find any.
Unfortunately not. I read about them in a Paul Carter piece on T-nation if I remember correctly, but that’s all I’ve got.
Unless I’m doing them completely wrong, all you do is rest the flat of the DB on your thighs and let it go dead, then hammer curl as normal. I also relax my arm when the DB is on my thigh. It seems to help.
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I tried these as described but struggled to walk after due to both my thighs being completely dead !!!
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Huh? Did you drop the DBs into your thighs? Or are we talking about something else?
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Were you using them 200 pound dumbells or something lol? Thats the only reason i can think of that your thighs would be sore😂.
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Woke at 193.8 lbs, looking tight. I’m guessing dehydration again, but I don’t feel dried out so who the fuck knows?
No you told me to rest the dumbbell on my thigh till it goes dead !!! 
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I salute you, sir. That is terrible.
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Come on that was one of my better dad jokes !!!
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Precisely. It is awful and I love it.
Why did the Danish navy put barcodes on all their ships? So they could scan-de-navy-in.
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Lmfao you just had me guffaw out loud at my desk, getting funny looks from my team. Quality
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Haha
Today’s training
90 degree back raise to GHR for a bunch until my back pumped up
10 cm block pulls, stiff bar, straps
10x132 lbs
8x220 lbs
6x308 lbs, straps on
4x396 lbs, belt on
3x8x440 lbs, 7, 8-9 and 9-10 RPE in 15 minutes - up to 462 lbs next week and TBH I’d be surprised if I get 3x8 on that. Today’s work sets fucked me.
Someone was using the SSB so
Squat, squat bar, beltless
5xbar
5xplate/143 lbs
5x2 plates/225 lbs
Failed 350 set: 15x297 lbs (willpower gave out), 10x286 lbs, 10x319 lbs (which, oddly enough, felt the best of the three sets) all in 15 minutes
By now my lower back felt like it was going to explode, but in a fairly good way
Side bends supersetted with 45 degree back raises
Bends 3x25, double choked green band - obliques pumped to hell, which was cool
Raises 3x25 double choked green band at each pin, etc, etc (aka usual setup)
Hung from a bar then left. Slow today, took an hour and 40 minutes. Simply didn’t have gas to push the pace.
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LMAO
That was funny 
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