All 3 cues going! Great job. It looks like you’re on a roll now.
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Probably going to make Sundays my cheat day Juan Diesel style, at least today will be.
Diet:
Breakfast: Piece of Chicken Breast, Banana dipped in peanut powder
Post Workout: Chicken Breast and pint of Ben and Jerry’s Cinamon Swirl…then the pint of chocolate brownie.
OXXO Run: Hostess Cupcake, Crunch Crisp, Reeces Peanut Butter cup mini’s, Principe Cookies, Crunch Popcorn (not good) and some nut bread I always wanted but wasnt awesome.
The Principe and Reeces were awesome in little sandwiches.
MORE TO COME
POUTINE and Chili DOG!!!
That was the last meal, I couldnt eat anymore.
Woke up this morning looking awesome.
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MOTHA FKR!!!
I missed a total when looking through records and somebody in the 105kg class totaled 795kg.
Not going to lie I was already eyeing 800kg but now unless my prep goes really well I wont even be the strongest in my weight class. That being said if this shit was easy I wouldn’t want it.
This does give me a little extra incentive to lose some weight though.
Facebook stalking him as we speak…I am not so good at it though…
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Shitty Ass Fkn Bench Workout
5-3-1s @
135-225-275
315-345-x375-x405
Pin Press 2-3@315
Back X supaset Double Crunch
I had 375 but the spotter took it and 405 made it half way up and stopped.
Too much went wrong before the gym and in the gym my spotter did as much as they could to fuck it up but whatever, no bitching this shit is on me.
Obviously I dont want to overreact but that kind of is my thing. Not sure what my training will be for Bench in this prep now, throwing the kitchen sink at this poverty bench seems likely though.
Hamstring felt tight today, like I worked them out for the first time in ever despite doing literally 6 sets of 10 reps of hamstring curls at very manageable weight so I think that tells me they are weak AF which would explain them getting tweaked every time I look at something heavy.
OK enough bitching how about the good stuff…
…
I’m alive, life is good and I am physically healthier than I ever remember being, what else really fkn matters. Oh right Powerlifting FML hahaha jk
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I know I am putting too much into a shitty workout but good will come of it.
So I was thinking and I realized I keep excellent training/diet/Rx records so I took a look.
Low and behold I was running a version of 5-3-1…well sort of. I was working up to a heavy single then doing my 5-3-1 work after but I also did a couple BBB sessions even after that leading into the 425 PR.
I remember dropping the BBB because it killed my shoulders but I think I went too far when I dropped volume further.
I also remember having 405+ in the tank for several workouts that I stopped because of form. Today I did not do that.
Moral of the story is Volume, Form and take notes. I can not wait to start this prep, VOLUME OUT DA ASS!!!
So with that I have my Meet Prep ready. I call it “Coan”. Inspired by Coan’s simplicity of approach and love of 5s and I doubt it resembles anything he ran too much but the similarities and inspiration are there.
Full program coming soon.
EDIT: Just realized I was doing about Zero assistance work for Bench on that 425. Doesn’t change anything. No assistance was already built in to the later prep and I am keeping variety as long as possible.
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I don’t let anyone touch my head except for myself.
And on days where I wash, condition, treat, and detangle there have been days where I’ve stayed up until 3 in the morning trying to tame my hair from when I started at like 10 at night. It’s annoying sometimes, but it’s worth it to have shiny fluffy hair the next day. Maybe if I ever cut my hair back up to my shoulders it wouldn’t take so long, but Ive spent waaaaay too much money on growing out hip length hair, so probably not.
It also takes me 2 and half hours to straighten my hair. Curly hair probs.
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Looks good, I need to try yates row into a deadlift sometime.
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LOWER
Warmup
Squat Warmups
Squat 1s @
405-475-525
Deads Working
11-9@405
Double Crunch
Squat form was good, weights moved slow and felt heavy. I was supposed to hit my Mock Meet opener of 565 but stopped at 525.
Deads felt good and no hammie issue.
Wifey had some kind of weird IT Band Cramp or something so we cabbed it home, I wasnt complaining I was pretty beat up.
This is why I have a buzz cut and beard hahaha. I know I look like a goon but the truth is I am just a lazy hippy who cant be bothered to shave or do my hair.
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PM CArdio
Low Incline Dum Press 12-12-10 @ 100
Dips 3*10
Pec Dec
Tricep Cable Extension
Um yea so got a pec pump so brutal I think I might have tore something. It literally hurts to touch a spot on my chest. Not debilitating by any means but still worrisome. I am sure it will clear up but if I dont have normal pec DOMS tomorrow I will be kind of annoyed hahaha
Ok so Mock Meet warmups and attempts…
This week hasn’t gone great. You can tell by the attempts and how I labeled the attempts I was once much more optimistic about the possibilities come Saturday. Right now I am not sure I will get any of those 2nd attempts.
I will allow myself to change my openers and obviously I get to pick my 2nd and 3rds after the previous attempt so several of those attempts might be lower. Depending on how I am feeling I might do a 24 hour weigh in.
I assume I will feel a lot fresher come Saturday…and hopefully less bloated because right now I am a whale.
I havent been super lock down with my diet but I havent been this bad either. I know it isnt hormonal. I have had Xtend yesterday and today while fighting dehydration though…jeeze if that shit really is that bloat inducing fk that shit. I am going to run a veggie blast and drink that stuff and see what happens next week. This needs to be confirmed or disproved.
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Before I decided to grow my hair out I rocked a small Afro for a while. Best mornings ever. Water and a brush and I’m out.
I either have my mom twist or cornrow my hair back or it’s in a bun.
Took me currently 3 and half years to get my hair as long as it is now, and I STILL keep it up. I made the mistake of wearing it all completely down and it got secretly tangled up in my backpack and I just stood there grunting in frustration for like 5 mins trying to get it out. I never really did until I got home, so I had my backpack on literally the entire day, in class, in the bathroom, and in the car on my way home.
When I get older and I get tired of having hair this long I’ll probably chop it all off and rock a small fro again.
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Every time I’ve seen you, I still never take you for a hippie. When I first saw your picture and your videos I immediately took you for someone who beats up people for a living, or like an office guy with the whole suit and tie thing.
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A fro is the one hair style I would be willing to work a bit for. Something like Donald Glover’s.
Juanito once told me I looked like the sort of person who would beat people up for being gay 
I am pretty hippie tree hugger utopian with my views. I hate fight sports and for all the animals I do eat I hate killing things I dont eat. I avoid stepping on ants. I try not to kill anything from spiders, cockroaches, even mosquito’s. It drives my wife nuts because she is deathly afraid of any thing living.
AM BB PULL
Mobility
Back X supaset Rev Crunch
Hamstring Curl supaset Cable Back Fly
Unilateral Machine Row High
Unilateral Machine Row Low
Wide Grip Pullups
Bentover Dumbell Row
Hammer Curl
Workout was a bit rough, I cut carbs for the most part today had me draggin ass.
PM 20 Minute Walk
Was supposed to be longer but my knee has a dull pain today so cut it short.
24 HOUR WEIGH IN
So decided to do a 24 hour weigh in. Its my mock meet, my rules damn it. Truthfully I didnt prep this very well but it will still give me a good idea what I can lose and if I should papaya blast for 36 hours or if 6-10 hours is enough.
PM weigh in 98.7kg All food done eating but I will drink water through out the night.
Weigh In Time is 8-10am Friday
Flight 1 begins 10am Saturday (I am flight 2…possibly 3)
PROTOCOL
I began Papaya with my last meal tonight.
Tomorrow’s Diet:
~500g Beef Filet
1-2kg of papaya with lemon on top (its about 2.5 papaya’s I will weigh it tomorrow)
4 Liters of Water with 1 Lemon in Each
Food done by 11-12 and last drink by 12-1pm
Weigh In
Potato and chicken with piles of Salt-Lite. Probably 1 or 2 electrolyte BCAA .
I want to wait until Friday morning to do any walking or sweating. I feel like if I start too early I will be dehydrated longer than I need to be and that makes recovery harder. Plus I get up at like 4am so I will have 4-6 hours of AM walking if needed.
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HOOK GRIP VALIDATION!!!
This is Ben Pollack. Ben Pollack is awesome. He uses the Hook Grip. He teaches jamming your thumb in yet you can clearly see his hook grip does EVERYTHING I have spoke about.
Cliff notes on how I teach Hook Grip:
Dont jam thumb in, it is painful, unnecessary and worst of all inefficient.
Dont sink bar into palm for same reasons.
Leave grip looser. This alleviates most of the pain and lengthens the arm creating a shorter ROM.
Your grip is always going to end up not sunk in so you minds well take advantage of it.
Your first though is wont that make your grip weaker and NO!!! First your grip strength will adapt to what ever grip technique you normally use.
And ff it were weaker then why doesn’t the bar stay sunk into your palm and when it doesn’t stay sunk in why doesnt the bar keep rolling until it is on the floor?
You can either start with the looser grip and take advantage of a shorter ROM and less pain or you can finish there painfully with out taking advantage of it.
On Ben’s deadlift set here please notice where his grip starts (that he resets every rep) and where it finishes and notice how he holds the last rep.
Every rep looks like he will lose his grip but then that last rep he holds as if to say I am right 
https://instagram.com/p/BY9UK9xn7Iz/
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Much heavy lifting and good discussion in here. I really like those squat videos of yours Botslayer. Your good form doesn’t waver even with heavy reps.
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Between his and your vids I’ve pretty much figured out my hook grip 
Oddly, though, what I’ve found works best for me is kind of midway between. I jam my thumb and squeeze it BUT position it so it’s only being crushed and not pulled, which while painful isn’t really an issue for me. It doesn’t scare my brain the way crush with pull does.
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Well that’s just like your opinion man hahaha thank you!
Everybody is going to have to find a version that works for them, I just dont think using hook grip as it was intended for WLers is ideal for PLers.
(and I posted as such on his video and he ignored me and so maybe I take it a bit personally hahaha despite one of us being a nobody, obviously he is the nobody hahahaha)
AM Weight 97.2kg at 330am little heavier than I hoped.
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Yea so not sure how I fucked this up but I did the Deloads today I was supposed to do yesterday.
DELOAD
Squat 3x3@315
Bench 3x3@235
Deadlift 2x3@315
Started wearing the belt 1 hole looser for deads and that seemed to help comfort a TON.
Food Drink gone by 1020am and weight is 97.6kg and that is better than expected. I am going to enjoy a coffee while I catch up on the news (daily show) then it is off to Hangry Dehydrated City.
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Yeah…definitely read that as 33 reps @ 315 and 33 reps @ 235 initially…
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They hate my asterisks and fixed.
I have some seriously high volume coming up (for me) I wonder if I would survive hahahaha
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