That’s a particularly good point. Ordinarily I wouldn’t even consider warmups as something that would have an impact, but if you’re going to bench and squat/deadlift almost every day you train shit will add up
My biggest surprise was how my bench went up training it less - until I realised the volume was similar, and we train our upper backs every day so in that respect volume increased.
We’ll know by this evening. Haven’t deadlifted yet.
And most people using the more popular systems where full body is the norm like Sheiko or RTS spend 2-3 hours in the gym each workout, for some who do even higher volume or just move slow it can be 4+.
Which is fine if that’s all you have to do, but I’d go nuts
Todays training
30 seconds each side of
Couch stretch
Pigeon stretch
Supine twist
Hurdler stretch
10 bracing hip thrusts
DL, DL bar
Worked up to 1x633 lbs, another five pound all time PR.
https://www.instagram.com/p/B7-UCbJgMbY/?igshid=pnp72280fb71
Grip on my left hand was off even at my last warmup (585 lbs), and when I hit the ammonia somehow it seemed like a good idea to hook grip with my left hand. It wasn’t. My fingers slipped off my thumbnail. Grip was just good enough to hold it at the top when I actually got it. Work the past two days trashed my grip, so I’m not overly concerned
So @BOTSLAYER in answe to your question, second attempt will be 633 lbs and third 650 lbs.
So you’ve got 1600 potentially, awesome.
I think 1595 or something: 610/335/650
I’m holding out hope that the 330 goes up as quickly as it did a few days ago and you go for 340
Look, I tend to be super conservative in meet. I don’t like missing lifts, so I’ll usually take the lighter option
Yea, I’ve seen that you feel that way, I’ve never been on a platform so I’m sure as shit not going to tell you what to do. Hoping it’s 9/9 whether it’s 1595 or something else
Interesting points Mark, I appreciate your reply.
I’ve been reading recently about the recovery rates of tendons and ligaments, as it is much lower than that for muscles, and it seems like there is some benefit to repeat exposure to stress but that it is important to alternate the stress if the agenda is to improve their capabilities as fast as possible without exceeding their recovery abilities.
When it comes to lift-specificity (strength-skill) there seems to be little room for variation within the movement and then, I suppose, one could at most exercise a movement pattern twice in a week and not vary the stress to greatly, i.e. low bar one day, high bar the other.
But, if one is more interested in exercising a movement pattern, such as a bench press movement, one can maybe get away with doing that three times a week, by alternating the type and also including a tempo modulation. So, bench one day, incline the second, and decline the third.
I think gymnasts (Christopher Sommer) and climbers (Eva López) seem to have interesting ideas with regards to training and connective tissues, but I appreciate that this does not necessarily appeal to the powerlifting population.
I’m hoping it has value to someone reading, otherwise, I’ve wasted my time and theirs, but Christopher is a big proponent of strengthening the dynamic pivoting of the knee joint, to train its supporting structures and not only focus on its primary movers through barbell squats alone. I can’t do an inside squat to save my life. Weighted shoulder dislocates have been a tremendous boon to my shoulder health, which is something that are a part of his preparatory training programs. The reasoning behind his prescriptions is that we tend to injure ourselves at our weak link, so it is important to strengthen these weak links so when they encounter load, they are prepared.
Similarly, Eva, when designing the training program most climbers follow to strengthen their finger tendons is entirely predicated on doing the easiest training level possible that elicits a compensation response even if it is possible to do more.
Even though you messed up the first try, it didn’t seem to slow down your pull when you hit it again. Solid effort mate.
This alone is worth the whole post. This is basically Greg’s system in a nutshell, or at least the underpinning principle.
This is where assistance work and extra workouts come in. The high rep (20+) sets with movements like tricep pushdowns, air squats and good mornings in training sessions are there to promote ligament and tendon strength. The extra workouts are almost entirely there for that, which is why they are often done with light bands and focus on exercises that elicit almost no muscle breakdown.
Note that you say get away with. That generally means it isn’t the best idea. If you’re a powerlfiter, you’re only interested your squat, bench and deadlift. One pattern for each, just that pattern, so it becomes automatic. Any muscularly similar movements are done to bring up elements of the competition lift, not to reinforce a pattern.
The advantage of training with less weight relative to your max is that you’re easily able to focus on making each rep identical and perfect, so you don’t need to practice each lift more than once a week.
Nine for nine is a goal that tends to build success, and sometimes that gets overlooked. Generally speaking if you focus on getting all your attempts you have a better chance of beating similarly strong lifters who miss more lifts.
See, I think there are broadly two kinds of people at a meet (until you get to a properly competitive level where you’re looking to come first against multiple people the same or better than you). The first group are focused on a specific number, be it for one or more of their lifts, or their total. If their training was effective and they peaked well and come in with a good plan, they do well IF they follow the plan. Focus on numbers can derail this, because they will often attempt a second or third they shouldn’t on the day because it is a step towards that number. For exmaple, their opener may move badly for whatever reason but they won’t lower their second attempt because that would mean they might not take that third they are focused on hitting.
Then you get the people whose focus is just an improvement on their total. They aren’t focused on a number, just that their total is larger than last time. I’m one of them. That means you open light, and pick whatever of your attempt options are more likely to guarantee an improved total.
You missed out the third group. Old blokes who are just hoping they don’t break before the end of the day. 
No, that’s EVERYONE at the meet.
You really shouldn’t try strongman… It’s more about when you break and who breaks first 
So 275/150/295 for us normal people. That is some significant heft. I need to put it in kilos to appreciate how much it actually is.
Right up until you watch guys opening with them, and higher
ooooeeee YEA MTHR FKR!!! Those are some big numbers.
System fatigue affects grip a lot.