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Slicin' and Dicin'

Dustin07 said:
Squats
5 x 145, 185
3 x 220

5 x 235, 275
5 x 310
1 x 310

BBB - A2G
5 x 10 x 185

Accessories
(Skipped. Gassed and short of time)

Notes
I was sorta mad at myself for racking it instead of taking bonus reps so I forced one more that I absolutely buried. The weight itself even at 5+ was very manageable, but I did feel winded. I would benefit from fitting some real cardio in somewhere I think, so I stuck with 5x10 BBB on squats vs the BBS 10x5. It's like 5 mini WODs

Been trying to get a hair deeper when I think about it so I really buried BBB. I have thought, without seeing myself, that some of my higher weight reps lately have been shallow. When my buddy lifts with me he says no, but I just want to know I'm hitting depth. I'm getting nice adductor engagement a bit deeper too which actually feels good.

World series watch party tonight at the tacoma stadium (food). Rest day tomorrow. Might throw down a 20:4 tomorrow to balance tonight's probably indulging.
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Great squats! Is it a possibility to wave in another variation on the BBB work? So if you feel like you’re getting shallow on the higher weights, wonder if incorporating some box squats would be worth while.
 
Dustin07 said:
Squats
5 x 145, 185
3 x 220

5 x 235, 275
5 x 310
1 x 310

BBB - A2G
5 x 10 x 185

Accessories
(Skipped. Gassed and short of time)

Notes
I was sorta mad at myself for racking it instead of taking bonus reps so I forced one more that I absolutely buried. The weight itself even at 5+ was very manageable, but I did feel winded. I would benefit from fitting some real cardio in somewhere I think, so I stuck with 5x10 BBB on squats vs the BBS 10x5. It's like 5 mini WODs

Been trying to get a hair deeper when I think about it so I really buried BBB. I have thought, without seeing myself, that some of my higher weight reps lately have been shallow. When my buddy lifts with me he says no, but I just want to know I'm hitting depth. I'm getting nice adductor engagement a bit deeper too which actually feels good.

World series watch party tonight at the tacoma stadium (food). Rest day tomorrow. Might throw down a 20:4 tomorrow to balance tonight's probably indulging.
Click to expand...
This is a good session with the remaining ATG squats. As you saw in my log, my issue with squats was depth initially. So I am also consciously thinking about ensuring I go below my comfortable depth to ensure I don't make that same mistake again.

This is where additional leg soreness will likely pile up vs your more traditional parallel squat, even with lighter weight. I already feel it this AM from my latest session!
 
akboom87 said:
Great squats!
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first thing my brain did:

1793197908154.webp


Segansational said:
This is a good session with the remaining ATG squats. As you saw in my log, my issue with squats was depth initially. So I am also consciously thinking about ensuring I go below my comfortable depth to ensure I don't make that same mistake again.

This is where additional leg soreness will likely pile up vs your more traditional parallel squat, even with lighter weight. I already feel it this AM from my latest session!
Click to expand...

Yeah this was about a 75 minute session for me so it clear my rest periods in between sets were longer than usual, but if I had 90 minutes to spare, I probably could have pounded out adductor, extensions, and maybe something else in that last 15 mintues combined. but the work I did do, had me sweating soup!

akboom87 said:
Is it a possibility to wave in another variation on the BBB work? So if you feel like you’re getting shallow on the higher weights, wonder if incorporating some box squats would be worth while.
Click to expand...

I don't have any current plans to compete in the future, but I like to know what I'm doing is competition worthy. When I was doing Oly I became so flexible I was squatting crazy deep, I went from probably having never had a legal squat, to now my A2G was just silly. I'm back in the middle now. 90% its good, just one of those things. Every week I probably over analyze an aspect of my lifts to improve on. All 4 of them, tbh.
 
I think I'm starting to like squats. I found myself thinking about them in bed last night. I definitely like week 2 and 3, where I can focus on moving just singles and triples very well. having to mentally prepare for a 12 rep PR or something is a different story altogether, though.
 
Yeah, a HARD set of 12 is gutwrenching work. If you aren't gasping for air after a set of 12 squats you weren't working hard. OR you have AMAZING conditioning.
 
its clear I have not exercised much nutritional discipline, well at least not in terms of deficits, in a while. Our meal prep has been the same consistent formula I always do but by 9am today my stomach was growling to let me know how pissed it was that breakfast hadn't arrived yet, lol.
 
Yeah, those darn circadian rythms. They get you once you get used to eating at a certain time.
 
Dustin07 said:
I think I'm starting to like squats. I found myself thinking about them in bed last night. I definitely like week 2 and 3, where I can focus on moving just singles and triples very well. having to mentally prepare for a 12 rep PR or something is a different story altogether, though.
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IMG_1890.webp
 
OHP
5 x 80, 100
3 x 120

5 x 135, 150
8 x 165

BBB
5 x 10 x 100

Cable OH tricep ext
2 x 15



Notes
Almost surprised I didn't take 10 today cause 135 and 150 were flying FAST.
 
would have liked a longer session with some accessories but we jammed this one out at 9:30am, snuck out the office for a quick lunch before we had some 11am appts so maybe its for the best. it went well, moved the joints and I think contributes to a good Monday bench session. Tomorrow is pulls and I'm toying around with either the "I'm not doing jackshit" routine and capping it at my AMRAP, or throwing in lower impact accessories instead of trashing CNS with BBB.
 
Dustin07 said:
would have liked a longer session with some accessories but we jammed this one out at 9:30am, snuck out the office for a quick lunch before we had some 11am appts so maybe its for the best. it went well, moved the joints and I think contributes to a good Monday bench session. Tomorrow is pulls and I'm toying around with either the "I'm not doing jackshit" routine and capping it at my AMRAP, or throwing in lower impact accessories instead of trashing CNS with BBB.
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Unless getting close to failure I don't think you need to worry about the BBB messing with your CNS for the most part. It is higher force generation and or the effort required near failure that really pushes the CNS.
 
MrKleen73 said:
Unless getting close to failure I don't think you need to worry about the BBB messing with your CNS for the most part. It is higher force generation and or the effort required near failure that really pushes the CNS.
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I generally agree and often take BBB higher than RX because its way too light, typically, to feel for me. like my OHP I have been running at 115 even though rx was like 90 before, lol.

Now squats at 185 for 50 reps is definitely a thing, my legs feel that one for days lol.
 
Dustin07 said:
I think I'm starting to like squats. I found myself thinking about them in bed last night. I definitely like week 2 and 3, where I can focus on moving just singles and triples very well. having to mentally prepare for a 12 rep PR or something is a different story altogether, though.
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LOL, you are built different Dustin!
 
Going over 8 reps on a squat AMRAP is mildly terrifying. Not because of the weight - because you know you CAN do it, and the expectation is you NEED to if you want to get better. So it’s going to be brutal, you’ll want to quit, and you need to lock in total resolve not to when it gets hard.
 
Also, I think it’s good to have TMs where they are for now, but if you test and say bench 315, reset the TM down to that at least - don’t keep on with the inflated value. If not lower, like 300-305. That will bring bench volume back up some later on.

Just a thought, figured I’d mention.
 
Hyde said:
Going over 8 reps on a squat AMRAP is mildly terrifying. Not because of the weight - because you know you CAN do it, and the expectation is you NEED to if you want to get better. So it’s going to be brutal, you’ll want to quit, and you need to lock in total resolve not to when it gets hard.
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sometimes on that top set I start locking in, get my hands placed, loop under the bar, find the scar tissue that runs horizontally across my back to wedge the knurling against and my head is going "really? we're ready? we're doing this now? " >> locks down, braces, unracks barbell "oh damn we are doing this" >>> squats. "that wasn't so bad" >>> keeps squatting. "oh baby we got this, we gonna PR today" >> racks bar, nearly dies.
 
Hyde said:
the expectation is you NEED to if you want to get better
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This is where powerlifting is more mentally taxing to me, than other forms of barbell sports. I mean I'm here to embrace the suck, but YES! you know you have a job to do and the expectation is that if I don't do it I'm gay and my whole family dies.
 
Dustin07 said:
This is where powerlifting is more mentally taxing to me, than other forms of barbell sports. I mean I'm here to embrace the suck, but YES! you know you have a job to do and the expectation is that if I don't do it I'm gay and my whole family dies.
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So we are on set to failure away from a gay, and single Dustin? At least you are close to Portland.
 
Dustin07 said:
sometimes on that top set I start locking in, get my hands placed, loop under the bar, find the scar tissue that runs horizontally across my back to wedge the knurling against and my head is going "really? we're ready? we're doing this now? " >> locks down, braces, unracks barbell "oh damn we are doing this" >>> squats. "that wasn't so bad" >>> keeps squatting. "oh baby we got this, we gonna PR today" >> racks bar, nearly dies.
Click to expand...

I think this a lot before unracking a big squat set, genuinely.

Sometimes you have to just jump and let your mind catch up with the fact that this is happening, so get on board.

It’s also why having a setup ritualized is so important. You don’t need to focus on “starting”, just going through the checklist of grabbing the bar, set feet, wedge under, fill air, brace - pick is just the next natural step, part of the program. Don’t give yourself the option think about it - “just do it” is a very appropriate slogan indeed.

Dustin07 said:
This is where powerlifting is more mentally taxing to me, than other forms of barbell sports. I mean I'm here to embrace the suck, but YES! you know you have a job to do and the expectation is that if I don't do it I'm gay and my whole family dies.
Click to expand...

The meme is accurate
 
Went through my 2024 log, where I had 2 cuts. a Fast winter cut of about 15-20lbs, then a big epi run and put the 20lbs back on, then a slow cut from about July 15 > Halloween. which was again, my normal 15-20lbs

as far as I can tell from my summer 2024 cut, all I did was add in a small amount of cardio. appears to be around 20 minutes on average, often split up 10 before and 10 postwo, and some fasting on rest days. It was interesting to read my posts during a epi and gear cream run, it does look like I was feistier. lol.

I also was putting up good numbers on bench (295) and squats (315 for doubles) at like 192lbs.

Found this:

1793377011763.webp



and this

1793377113988.webp



I forgot at one point I was doing cardio circuits on machines as well which would help protect my feet some with the variety adding in rowing and bike

1793377183824.webp
 
Hyde said:
I think this a lot before unracking a big squat set, genuinely.

Sometimes you have to just jump and let your mind catch up with the fact that this is happening, so get on board.

It’s also why having a setup ritualized is so important. You don’t need to focus on “starting”, just going through the checklist of grabbing the bar, set feet, wedge under, fill air, brace - pick is just the next natural step, part of the program. Don’t give yourself the option think about it - “just do it” is a very appropriate slogan indeed.



The meme is accurate
Click to expand...

at least with squats once you drop into the hole, you mostly have to stand back up to avoid dying or dumping it whereas with pulls you still have the mental accountability to yourself to pick it up no matter what since there is no risk in just sitting there staring at the barbell sitting safely on the ground 😂

1793378309915.webp
 
Hyde said:
I think this a lot before unracking a big squat set, genuinely.

Sometimes you have to just jump and let your mind catch up with the fact that this is happening, so get on board.

It’s also why having a setup ritualized is so important. You don’t need to focus on “starting”, just going through the checklist of grabbing the bar, set feet, wedge under, fill air, brace - pick is just the next natural step, part of the program. Don’t give yourself the option think about it - “just do it” is a very appropriate slogan indeed.



The meme is accurate
Click to expand...
Man my ritual when it’s about to get real got to flip that hat around backwards, shits about to get real 😎
 
akboom87 said:
Man my ritual when it’s about to get real got to flip that hat around backwards, shits about to get real 😎
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that applies to pretty much all aspects of my life lol. If I flip my hat around backwards on a golf course you know I'm either going to launch a 300+ yard piss missile, or I'm going to shatter the window on that house over there. sometimes both.
 
Yeah, I have done some of the swapping machines to get more efficient cardio in. I have found that the stairmill does a great job for intensity and no pain in the knee but I have a very hard time doing 20-30 minutes on one. I will often knock out 10 there, and then move to a bike, or walking, the stairmill often helps make the bike feel a little better.

To get myself ready I tend to pace back and forth between sets amping myself up, then when I would step under the bar, center myself, get really tight, take a few deep oxygenating breaths, unrack take 2 steps back, and then one more breathe through the brace and it is go time!!! Man I miss quatting, such an intense challenge.

With the wrok I have done on my neck I am heavily considering trying some Safety Bar Squats soon just to see if I can get away with a padded bar on my back now that everything else has improved. If I do, it will be an empty bar to start for sure.
 
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