Add bodyweight. Helps every time.
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Woke at 249.6 lbs, looking very similar to y yesterday. That’s the longest I’ve held 250 lbs so far, will do what I can to get back there tomorrow.
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Todays training
McGill big three and reverse hyper
DL, DL bar
2x5xbar
3xplate/154 lbs
3x2 plates/242 lbs
1x3 plates/352 lbs - double overhand but belt on
1x4 plates/440 lbs - to mixed grip, belt needed tightening and when my shirt started getting caught it came off because I wasn’t putting up with that shit right now. Also hot.
4x1x496 lbs
6x496 lbs
https://www.instagram.com/p/Bsule9gA3Vd/?utm_source=ig_share_sheet&igshid=1idlxiwqyfwf9
Best deadlifts have felt since I went to fourth week deloads, which is maybe three months or more.
SSB good morning
Ok, fuckery here. Instructions were to use moderately heavy weight. Started off with the squat bar, went to 258 lbs and couldn’t get the bar to stop shifting. So unloaded and switched to the SSB. Same weight, realised it was also too heavy. Dropped down to 198 lbs.
3x6x198 lbs
Weighted step ups
2 minutes and 30 seconds with 70 lbs (every chain I could find) - was actually three minutes and 30 seconds because I set my timer to two hours and 30 seconds and didn’t realise until I checked and then still didn’t realised what I’d done for around 10 seconds.
Bent over DB rows
10x44 lbs
10x49 lbs
10x55 lbs
10x60 lbs
Seated hamstring curls
2x18x66 lbs
An hour and 35 minutes thanks to the fuckery.
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I hate this!
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DL looks great Mark
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It’s hot ok!
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Woke at 250 lbs on the nose, looking less bloated than yesterday. I mean in the morning. I’ve seen dead whales that look less bloated than I do in that video.
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Yes, but they also didn’t look strong AF like you do.
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bloat level: dead whale
beast level: killer whale
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Todays training
Chad Aichs lower back stretch, SuperD shoulder stabilisation thing, band work, six wide grip overhand pullups, hand release pushups
The fuckery begins
Dead press
Bench was in use by some of Jake’s pretend powerlifters, so tried the half racks.
5xbar
No bueno. Safeties were either too high or too low. Tried setting up with boxes and a safety-less bench.
5xplate
3x176 lbs
Got a useable setup just as the bench freed up, so moved.
5x1x214 lbs
So ends the fuckery. Nothing against Jake’s clients, they were just in my way at the time doing stuff they had no business doing. He’s got to keep clients somehow I guess.
DB flys
2x10x39 lbs
Military press
2x4x154 lbs
BB rows
2x5x242 lbs
Tricep pushdowns
4x10x44 lbs
Standing crunches
5x10x88 lbs
All up an hour 20 minutes
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How dare a gym have other members. That’s why I train at home alone. That and because I have no friends 
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Woke at 249.8 lbs, looking way less bloated. Probably didn’t eat enough yesterday.
Hey, other members are fine. Jake has a couple of girls there who compete and are good at it. I’ve got respect for them. One guy too. I wouldn’t even have mentioned it had they been using the bench.
The ones I was griping about are pretend PLers, and were doing bench against chains. They had no business doing that, but I’m pretty sure Jake had them do it to keep them interested which says a lot about them.
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Woke at 251.8 lbs, and not looking much more bloated than yesterday at all. So there’s two wins right there.
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What’s wrong with bench with chains?
Nothing, but someone who doesn’t bench much in the first place doesn’t need bells and whistles.
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Finally caught up. Great stuff Mark. Can you explain the reasoning behind using the stiff bar in off season and deadlift bar when you get into peak(?)
Woke at 252.2 lbs, with what I’m pretty sure is a salt bloat.
@kickstart73 I find the stiff bar is much less forgiving of technical error, especially early on. One of my weaknesses is coming out of position early, especially getting too forward with my his rising early. The deadlift bar with its flex can make this much less noticeable, so if I use it all the time I can make mistakes without noticing. The stiff bar makes it very noticeable indeed, so I use it for most of my deadlifting. That way I always know when I come out of position.
Training mostly on the stiff bar also makes the deadlift bar feel way easier so when I go into peak it just feels good.
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Mate I’m sorry I just wanted people to see me iny apeman strong shirt OK.
Haha I don’t use chains but I probably fit that category pretty well
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I saw a guy quarter squatting 135 with chains. WTF?
Of course, then he spent an hour curling just the bar in the squat rack. He was wearing gloves.
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