Thanks for the reply, I managed to open your log to your 2018 meet video and it had the squat stance deadlift in it too. I’ll be interested to try it for a couple cycles and see where it goes. The second video was conventional as I want to continue to keep the groove of them in case I don’t like the wider stance.
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Bench Week 2
45.95.115.135X5
165X5
185X5
210X5
225X3
235X3
245X3 spotter may or may not have touched last rep
190X5 4 sets
205XAMRAP 8 reps might have been 1-2 left in reserve
CGBP
3X10 135#
Lat Pullover superset with CGBP
3X10 115# per side
Seated Curls (run the rack)
20X12
17.5/15/12.5/10/7.5X10
No rest other than picking up next set of DBs
Good session overall, probably should have done some more pulling but ran short on time. Triceps were pretty fired up by the end, which I think is what I want. Squats tomorrow and I may add either BB Rows or some other upper back work. All assuming I train tomorrow as I have a lot to get done in order to hit the road tomorrow for work.
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Videos from today 210X5 235X3 205XAMRAP
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Squat Wk 2
45.135.185.225X5
255X5
295X5
330X5
345X3
315X3X3
Hard sets, everything from 330# on was hard. No danger of missing anything, just had to bear down a bit more today.
This is where my balls beat my brains.
Trap bar experiment @T3hPwnisher
95X51
95X51
95X31
Never touched a trap bar before and these felt like they might kill me. Also haven’t done ANY high rep sets in forever. Pretty sure the gym is low on oxygen after that mess. Took about 3 minutes between sets.
@T3hPwnisher didn’t tell me to do it, but I had to see what kind of work capacity would be required. The answer is a lot more than my current state. I appreciate you sharing your insanity. Some of us see that and it makes us ask more of ourselves.
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Press Week 2
45.65.75.95X5
105X5
120X5
135X5
145X5
155X5
165X3 3rd rep was a bit of a push press
175X1 grinding ugly rep but a PR
135XAMRAP 9 reps
Floor Press
135.155X10
185X5X5
Pull-ups superset with Floor Press
7X5
Good press session today, I missed 175 2 cycles ago completely but grounded it out today. Personally I think if I had know I was going to try to PR my jumps would have been different and it wouldn’t have been so hard. Not really focusing on the press so if it’s still moving at all, I’m happy.
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Good on you for getting after it dude! Nothing ventured, nothing gained. If it’s any consolation, many trap bars weigh more than 45lbs. Mine is 65lbs. There’s a chance you were moving more weight than you gave yourself credit for.
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Love a good grindy press mate. Nice work
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Dumb Deadlift Day Week 2
Left TX Saturday night reached Pennsylvania Monday afternoon, on about 8 hours cumulative sleep. So obviously I should change clothes and go deadlift.
SSB Squat warmup
60X5
110X5
150X5
200X5
150X5
110X5
60X5
Should have know by how heavy these felt, not going to be my best day.
Deadlift (squat stance)
135X5
225X5 sumo bad idea
280X5 back to squat stance
320X5
360X5 no oxygen left in the gym
405X1
405X1 sumo what a horrible rep
After the workout I watched the videos, honestly, everything moved as fast as normal. Just felt grindy and off. However there is no doubt from watching it that my back is in a much better position. My IT bands, groin, and butt are not impressed though.
Leg Press
90X15
135X15
180X15
130X15
90X15
45X20+5
No breaks but to load and unload weight. Not completely locking out either. Great burner.
Standing Hamstring Curls/Hanging Leg Raises
3X10 each 20#
3X10
No break just walk 10 feet to the pull-up bar and back.
Certainly could have shut it down after deadlifts, but glad I didn’t. Some days are just gonna suck. I’ll post videos tomorrow right now it’s time to hibernate.
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Nice work, love when feeling shitty doesn’t make the lift look worse.
I’ve been at sumo (somewhere between your stance and crushing my toes) for a few weeks now and my hips and glutes are still trying to figure it out, getting there progressively though.
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Week 3 Bench 12/8
45.95.115,135X5
175X5
200X5
220X5
195X5 4 sets
205XAMRAP got 7 failed 8 no spotter
Got 8X205 last week, wanted it again or better and failed. Landed it on my stomach and rolled it down and off me like an idiot.
CGBP/Pull-ups
145X8 3 sets
3XME 8/7/6
Not a very good showing with pull-ups, but I think it’s because of my deadlift. When I bench the day immediately following deadlift I just cant seem to pull. Also as my bench gets heavier, my lats are fried.
Tricep DB Ext/DB Curls
35X20 20X15
30X15 15X15
25X15 15X10
20X15 10X10
20X15 15X10
Or something like that, I didn’t take any break other than switching dumbbells and I lost count. Took maybe 6-8 minutes.
Seated cable row drop set?
85X25
70X20
55X15
1 minute rest
70X20
55X20
Wanted 100 reps, did 100 reps. I liked this approach it was very quick and over. I take so long to get through my main work, finding stuff like this will help shorten the training time.
All in all a solid session, minus the missed bench rep. Have not been fueling myself properly or sleeping enough, and that stops today. Will go grocery shopping for my camper and probably take a couple naps tomorrow.
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Deadlift 12/7 vids
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Bench 12/8 vids
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12/9 Squat
45.135.185.225X5
275X5
315X5
345X5
365X1
385X1
Forgot my squat shoes and I paid for it. Everything was hard, though it didn’t feel heavy, just unfamiliar.
Trap bar stuff
95X30 10 at a time 3 breaths between
95X30 15 at a time 3 breaths between
Band crunches
100
Band Good Morning
3X20
Then I went to the bro side of the gym and screwed around for a minute.
Lat pulls narrow MAG handle
120 rep drop set for a pump
Seated narrow MAG handle rows
50 rep drop set for a pump
Honestly the narrow handle with neutral type grip hits my biceps almost as much as anything, bonus. Felt crappy through this entire session because I forgot my shoes. It’s amazing how much stupid stuff affects my session. This was the top week of 5s Pro and it was pretty hard. I haven’t calculated the next 3 weeks yet, but I’d guess it’s 355 for 5 at the end. That seems tough, especially from today’s viewpoint. I have a long winded idea about my training for 2021 that I’ll probably set down and flesh out tonight. Found a meet for March 13th close enough to the beach to talk my family into going along. It’s also during their scheduled spring break so could be a good fit. That’s about 9 weeks from when I should end this cycle of 5/3/1 so may look at programming an actual meet prep as opposed to just normal training with a deload prior to the meet. I’ve been on a 5/3/1 program for almost 7 months, may time to just modify it rather than go to something completely different.
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Based on your current training how close are you to that 1100 ??
405/265/455 gym bests recently 1125???
I’d say comfortably I could go 385/255/435 1075
That would be just a normal day to account for platform performance anxiety. So I guess I’m pretty close. Hopefully my job and the pandemic will cooperate and let me compete in March and I can set the next goal.
Edit: Here is what I would actually attemp having never competed.
S: 315/365/385
B: 225/245/265
D: 405/435/455
If I went 9/9 that’s 1105 so yeah, I’m close.
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Have you competed before?
No I haven’t and I’m a pretty self conscious person with social anxiety so I wonder about performing at 100% on that day. It’s been better since I quit drinking 2 1/2 years ago, but I still am not crazy about a onesie in front of people.
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I think you are deff good for 1100. Are there any comps running over there ??