Segansational's Motivation Log

Dustin07 said:
Dude, looking yoked!



ahahaha I hadn't even thought about that word in so long. Something about how I changed up my training in the last 2 years really seemed to remove the need for it. I think integrating some aspects of the conjugated approach helped to maintain some balance in recovery for me. that, and I was eating like a lion.
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Well.... I think you are accidentally overstating here. Every couple of months you absolutely have a deload / down week. It might not be scheduled as a deload but you travel, go on vacations, and or have family over that interrupts your normal training intensity and volume that allows your body to recover. Now I will say that your more instinctive methods recently of "today I could tell I didn't have it in my so I did a fluff or pump day" has definitely helped as well, but any time you are training at a lower volume and intensity for more than a couple days is basically a deload whether it is scheduled as such or not. The body sees it as a time to recover while the normal stresses are not being forced upon it. This last week has been an unintentional deload waiting for my back to recover the rest of my body is healing up too.
Segansational said:
Thanks brother.

Well, tbh I've been going pretty hard and heavy since January with no deload. Even with the Pepti-Plex, better training/prehab, and extra cals, I'm probably about due. Will finish out this week strong - Th Shoulders/Arms, Fri accessory chest, Sat OFF, Sun Deads for one more attempt at 305 - then go into light work all next week.
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Smart move, especially if you are feeling a bit beat up. Also for hypertrophy a short period of deconditioning is better so you can come back and cause some damage with previously used weight that present more of a challenge due to the deconditioning. So you end up with more growth opportunity on the way back up.
 
MrKleen73 said:
I think you are accidentally overstating here. Every couple of months you absolutely have a deload / down week. It might not be scheduled as a deload but you travel, go on vacations, and or have family over that interrupts your normal training intensity and volume that allows your body to recover.
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that's definitely true, I sorta contemplated that after I posted. But I know the past 2 years have been a much more consistent upward trend (aside from feb/mar 2024) compared to the previous decade of over training/xfit, and 5/3/1. I definitely have not encountered the level of extreme exhaustion and burnout in the past 18 months like I did from running a couple cycles of 531 and when I was competing in the xfit world one thing I knew about myself very consistently was that if I pulled over 405lbs (1 rep, 5 reps, any reps) that I was not going to break 405 again for 2-4 weeks. just wasn't going to happen.... whereas last year I knew I had 405+ in my pocket every week without any issues or irreparable fatigue occurring.....

ditching daily HIIT work, increasing calories, and likely cutting back to 4-5 sessions a week vs my prior life of 2 a days, 5-7 sessions, etc I think all contributed in a positive way
 
But I'm also hanging out at 5-7% higher bodyfat these days. I'm not fat by any stretch, but I'd love to be back in that 10-12% range again.
 
Segansational said:
Thanks brother.

Well, tbh I've been going pretty hard and heavy since January with no deload. Even with the Pepti-Plex, better training/prehab, and extra cals, I'm probably about due. Will finish out this week strong - Th Shoulders/Arms, Fri accessory chest, Sat OFF, Sun Deads for one more attempt at 305 - then go into light work all next week.
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305 you got this man!! 💪🏻💪🏻
 
akboom87 said:
About the same here 7 hrs usually then Saturday and Sunday try to get 8-10
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Yeah, Sunday is closer to a "make up" day where I tend to get 7+ hrs since I usually am not getting up early to workout. Still working out, but usually just not first thing. Saturday is one of my planned off days every week, but with kids activities (dance, swim) we're still operating on the same schedule as during the week.
 
Getting caught up…. Good stuff man! Looking way more muscular than this guy here. Not sure how many days you’re training but if you’re feeling run down yeah maybe a deload is in order, or a pivot to your program/template. I’m not the most qualified to answer as the other strong dudes probably gave some more advice!
 
Accessory Chest
Chest stretches
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12
Foam rolling

Started fitbit here...

Floor Presses:
Warm ups,
95x10
135x8
Working sets,
155x8
155x8
155x8

Joints felt like they were rebelling today. Particularly my left elbow, but after warm ups pushed through 3x8 sets. Last set felt the best.

Low incline BP:
Warm up, 135x10
155x1 - Nope. My right rotator cuff said NOT TODAY, f*ck you.

Machine Chest Press:
6 plates x 3x10
Kept it light, just to ensure I didn't do any damage.

Resistance band chest flys, 20x3x12

55:30, 233 cals.

Dissappointing session due to my right shoulder pinge. Was partly my fault here as I didn't set the rack pins high enough for incline press and was too lazy to move them up after warm ups. Stupid. Hoping it doesn't impact my pulls Sunday... May start up PEA relief in the short term.



Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex. Last scoop of El Chapo. Sorry to see it go. Would definitely see this one as a repeat buy, but still have too many other high stim pre's to get through...
Intra: Same as yesterday
 
Segansational said:
Yeah, Sunday is closer to a "make up" day where I tend to get 7+ hrs since I usually am not getting up early to workout. Still working out, but usually just not first thing. Saturday is one of my planned off days every week, but with kids activities (dance, swim) we're still operating on the same schedule as during the week.
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ha I'm the same way on Saturdays, if I sleep in till 7 that's like 2.5hrs extra 😅😅

Segansational said:
155x1 - Nope. My right rotator cuff said NOT TODAY, f*ck you.
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throw in those light kettlebell armbars.... any weights you got from a 10lb plate to a 25lb db would be fine. I never go higher than 35lb.
 
Deadlifts
Foam rolling/stretching.
Bird Dogs x10,5,3

Deads in socks:
Warm ups, unbelted, overhand grip, Banded pullaparts 5# prior to each set,

135x10
185x8
205x4 - grip gave out, so stopped here vs 6 planned reps.

Mixed grip, belted:

235x3
265x1 - felt solid
285x1 - slow grind, felt heavy/shaky in my legs, so skipped 295...

305x0/1 - PR - went for it twice and thought I was going to get it on the first attempt.
Reset, told myself there's nothing to do, but to do it. Psyched myself up and f*cking pulled it! literally never had as much of an accomplished feeling after lifting than this one.

Foam rolling/stretching.

Pre: 3/4 Defiant Unleashed, 1 packet of Bucked Up Pixie Pump. This is much too large of a serving to shoot the PP dry. Ended up doing a bunch of small dry scoops washed down with my intra, and eventually gave up and threw it into my shaker.
Intra: Same as previous.

Ended up with an off schedule this AM due to kid's activities and sleep schedule. Been doing PEA relief plus Aspercreme (lidocaine) for my shoulder the past few days. Still dealing with this mucous issue too. Using vit C, zinc and elderberry. But with an all time deadlift PR, great way to go into my deload week!
 
Segansational said:
Deadlifts
Foam rolling/stretching.
Bird Dogs x10,5,3

Deads in socks:
Warm ups, unbelted, overhand grip, Banded pullaparts 5# prior to each set,

135x10
185x8
205x4 - grip gave out, so stopped here vs 6 planned reps.

Mixed grip, belted:

235x3
265x1 - felt solid
285x1 - slow grind, felt heavy/shaky in my legs, so skipped 295...

305x0/1 - PR - went for it twice and thought I was going to get it on the first attempt.
Reset, told myself there's nothing to do, but to do it. Psyched myself up and f*cking pulled it! literally never had as much of an accomplished feeling after lifting than this one.

Foam rolling/stretching.

Pre: 3/4 Defiant Unleashed, 1 packet of Bucked Up Pixie Pump. This is much too large of a serving to shoot the PP dry. Ended up doing a bunch of small dry scoops washed down with my intra, and eventually gave up and threw it into my shaker.
Intra: Same as previous.

Ended up with an off schedule this AM due to kid's activities and sleep schedule. Been doing PEA relief plus Aspercreme (lidocaine) for my shoulder the past few days. Still dealing with this mucous issue too. Using vit C, zinc and elderberry. But with an all time deadlift PR, great way to go into my deload week!
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That's killer man, congratulations
 
Segansational said:
Deadlifts
Foam rolling/stretching.
Bird Dogs x10,5,3

Deads in socks:
Warm ups, unbelted, overhand grip, Banded pullaparts 5# prior to each set,

135x10
185x8
205x4 - grip gave out, so stopped here vs 6 planned reps.

Mixed grip, belted:

235x3
265x1 - felt solid
285x1 - slow grind, felt heavy/shaky in my legs, so skipped 295...

305x0/1 - PR - went for it twice and thought I was going to get it on the first attempt.
Reset, told myself there's nothing to do, but to do it. Psyched myself up and f*cking pulled it! literally never had as much of an accomplished feeling after lifting than this one.

Foam rolling/stretching.

Pre: 3/4 Defiant Unleashed, 1 packet of Bucked Up Pixie Pump. This is much too large of a serving to shoot the PP dry. Ended up doing a bunch of small dry scoops washed down with my intra, and eventually gave up and threw it into my shaker.
Intra: Same as previous.

Ended up with an off schedule this AM due to kid's activities and sleep schedule. Been doing PEA relief plus Aspercreme (lidocaine) for my shoulder the past few days. Still dealing with this mucous issue too. Using vit C, zinc and elderberry. But with an all time deadlift PR, great way to go into my deload week!
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Awesome job man!! Way to stick with it and hit a PR 👊🏼💪🏻
 
Man, Big Ronnie would be proud - and you certainly should be too! That’s excellent work, and just goes to show how strong you can be with your mind locked into a vision. Even when something is really, really, really hard - you know that doesn’t mean you can’t do it. Just that you’ve never done it, and it’s going to be hard! But sometimes we don’t need easy; we just need possible.

I’m happy for your victory
 
Electrake said:
That's killer man, congratulations
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Thanks E!
akboom87 said:
Awesome job man!! Way to stick with it and hit a PR
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305 actually felt better when I hit it than the 285, go figure!
SkRaw85 said:
Hell yeah! Gotta love those revenge PRs!

Time to join the hookgrip side, then the dark side….
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I'm doing the best I can with overhand grip, but mixed is still my stronger of the two.
Hyde said:
Man, Big Ronnie would be proud - and you certainly should be too! That’s excellent work, and just goes to show how strong you can be with your mind locked into a vision. Even when something is really, really, really hard - you know that doesn’t mean you can’t do it. Just that you’ve never done it, and it’s going to be hard! But sometimes we don’t need easy; we just need possible.

I’m happy for your victory
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Yeah buddy! Channeled my inner Ronnie for this one thanks to your previous post. And yes to the above. Got me feeling like Thanos, I am inevitable!

So thanks fellas, always appreciate the support and that I have all of you to share this type of thing with. Non-lifters just dont get it. Definitely was a moment to celebrate! I finally understood that feeling of when I see these guys hit their lifts and give that fist pump.
 
First Day of Deload Week.

Day 1: Bench

Stretching/foam rolling
Rotator cuff ex, resistance band 2.5x12,12
Bench Press:
95x12
155x8,8,8
Neutral Grip Push Ups 3x10

~33 mins
 
Congrats man, I love that feeling when you miss a lift, then psych yourself up and get that muthafugga! It's like willing the impossible to be possible!
 
Anyone else on android not able to use the AM app this morning? Told me it was invalid, then when I went to search in the app store I didn't see anything...

Random note. I looked at my first couple posts from 2015, I was 158ish. I'm now 174ish, so thats a ~20# difference since starting on this forum. Now, when I cut I can still get down that low, and I am still in bulk mode (and pretty fluffy), but I'd like to think I've made some significant progress since starting my journey on here.

Back. Deload Day 2
Foam rolling/stretching.
Curl Ups x10,5,3
Neutral Grip Pull Ups, 3 sets to failure.
Bent Over BB Rows, Head on Incline Bench:
95x3 - too heavy strict
55x7,10,10
Lat pulldowns, 8 plates x 3x10

More foam rolling to finish, ~44 mins total session time.

Things have been feeling a little tough at home & work balancing priorities. Things are just a little off kilter. Hoping it's just a phase we're going through. Sleep last night wasn't great, interrupted and then too much on my mind.

On the plus side, saw the eclipse a bit yesterday! That was cool.

Pre: 1 scoop Total War, 1 cap Special Forces (last one!), 1 cap Eria J, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as previous.
 
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I feel sorry for all the people who travelled to Texas and paid elevated prices for hotels and whatnot to see the eclipse only to have it pretty much covered by the clouds the whole time. You couldn't really see much of anything here in Houston.
 
MrKleen73 said:
I feel sorry for all the people who travelled to Texas and paid elevated prices for hotels and whatnot to see the eclipse only to have it pretty much covered by the clouds the whole time. You couldn't really see much of anything here in Houston.
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Dustin07 said:
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We had some of that Washington Crud here yesterday and today. Just blah depressing, and oppressive weather. Take it back!!!
 
Segansational said:
Anyone else on android not able to use the AM app this morning? Told me it was invalid, then when I went to search in the app store I didn't see anything...

Random note. I looked at my first couple posts from 2015, I was 158ish. I'm now 174ish, so thats a ~20# difference since starting on this forum. Now, when I cut I can still get down that low, and I am still in bulk mode (and pretty fluffy), but I'd like to think I've made some significant progress since starting my journey on here.

Back. Deload Day 2
Foam rolling/stretching.
Curl Ups x10,5,3
Neutral Grip Pull Ups, 3 sets to failure.
Bent Over BB Rows, Head on Incline Bench:
95x3 - too heavy strict
55x7,10,10
Lat pulldowns, 8 plates x 3x10

More foam rolling to finish, ~44 mins total session time.

Things have been feeling a little tough at home & work balancing priorities. Things are just a little off kilter. Hoping it's just a phase we're going through. Sleep last night wasn't great, interrupted and then too much on my mind.

On the plus side, saw the eclipse a bit yesterday! That was cool.

Pre: 1 scoop Total War, 1 cap Special Forces (last one!), 1 cap Eria J, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as previous.
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Apple currently. I got a notification when I pulled up the app that it was a demo version and something about paid Tapatalk. I’ve always used this app or the website. Is Tapatalk worth a look? And does it cost money?
 
MrKleen73 said:
I feel sorry for all the people who travelled to Texas and paid elevated prices for hotels and whatnot to see the eclipse only to have it pretty much covered by the clouds the whole time. You couldn't really see much of anything here in Houston.
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Mob hysteria lol
 
SkRaw85 said:
Apple currently. I got a notification when I pulled up the app that it was a demo version and something about paid Tapatalk. I’ve always used this app or the website. Is Tapatalk worth a look? And does it cost money?
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i've been using the free version forever. it's not without it's flaws but it's pretty good for the forums that it's compatible with
 
MrKleen73 said:
I feel sorry for all the people who travelled to Texas and paid elevated prices for hotels and whatnot to see the eclipse only to have it pretty much covered by the clouds the whole time. You couldn't really see much of anything here in Houston.
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I feel sorry for all of the people that genuinely got excited enough to travel for that, period.

Walked outside yesterday at 2pm - yep, there it is, okay back inside to get back to work.

People lose the minds over things like that 🤷‍♂️

SkRaw85 said:
Apple currently. I got a notification when I pulled up the app that it was a demo version and something about paid Tapatalk. I’ve always used this app or the website.
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Same
 
Hyde said:
I feel sorry for all of the people that genuinely got excited enough to travel for that, period.

Walked outside yesterday at 2pm - yep, there it is, okay back inside to get back to work.

People lose the minds over things like that 🤷‍♂️



Same
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Hyde said:
I feel sorry for all of the people that genuinely got excited enough to travel for that, period.

Walked outside yesterday at 2pm - yep, there it is, okay back inside to get back to work.

People lose the minds over things like that 🤷‍♂️



Same
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My brother in law booked an Air BnB in Ohio to see it. I got home from school when it was peak time in Michigan and I was okay… then changed into some comfy clothes.
 
Yeah someone asked me during the time it should have been visible here if I cared. I told them no, I have seen a ring light before. No big deal. I saw this 40 years ago in 6th grade or whatever, and they made it into a big deal and when I saw it I was like Oh okay, lets play some kickball now.
 
MrKleen73 said:
Yeah someone asked me during the time it should have been visible here if I cared. I told them no, I have seen a ring light before. No big deal. I saw this 40 years ago in 6th grade or whatever, and they made it into a big deal and when I saw it I was like Oh okay, lets play some kickball now.
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Kickball > eclipse any day of the week, not even a question
 
Not sure if anyone watches Parks and Rec but the way some of the people I know were excited about the eclipse reminded us of the “Reasonablists.” 😂😂
 
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Well, we thought the eclipse was kinda cool. 🤷‍♂️ Lots of cloud cover here, but we didn't travel for it. Just hung around out front of our house.

Yesterday was an off day. This week has been rough with work schedule. Back in the gym for Deload Day 3, Legs.

Foam rolling/stretching
Squats
Warm ups, 95x10
135x8
185x3x10

Leg extensions: 3 plates, 3x10 (mightve done two sets, mightve been 3? Lost track).

Pre: 1 scoop Total War, 2 caps Eria J. Didn't realize that this apparently is WADA banned? Thought that was interesting... I don't get much at 150 mg, so went with 300 mg.

Got my last Easter order in finally. But came with a sample of Innovapharm MVPre. OG version that had DMHA in it, 350 mg caffeine, 100 mg Eria J. Plus full doses of citrulline, HydroPrime, S7... doesn't look like they make it anymore, but this looked like a good formula.
 
Dustin07 said:
welcome to AM, A/S/Location?
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LOL, that was a weird time! Not that the internet isn't a weird place right now too.

Deload Day 4. Shoulders/Arms.

Foam rolling/stretching.

DB laterals x DB front raises, 10x3x10
EZ bar upright rows x resistance band facepulls,
+50x3x10 / 5x3x12
EZ bar curls x Skull Crushers,
+30x2x10
Had to stop here since my son woke up.
Kept this nice and light for deload week.

Didn't get to the rest of my arm WO, but not a bad session overall. Felt pretty dialed in.

Pre: 1 scoop Total War, 2 caps EJ, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as previous

Last WO for the week as I'm taking my kids to the waterpark this weekend to celebrate their birthdays.

@sns8778 does Eria Jarensis have any effect on BP? Getting ready to move into a lower stim phase, but 2 caps of EJ seems to give a slight mental edge for me combined with a normal caffeine stim pre-WO.
 
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Segansational said:
Last WO for the week as I'm taking my kids to the waterpark this weekend to celebrate their birthdays.

@sns8778 does Eria Jarensis have any effect on BP? Getting ready to move into a lower stim phase, but 2 caps of EJ seems to give a slight mental edge for me combined with a normal caffeine stim pre-WO.
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I hope you have a great time at the waterpark.

No, it doesn't usually have any effect on blood pressure. There are some people that anything stimulating, even a cup of coffee, might effect their BP, but for the normal person, no, it wouldn't.
 
Back from a weekend at the waterpark. Kids had a great time, and just seeing them so happy made it all worth it. They're little fish. Ate whatever I wanted (think pulled pork & bacon BBQ burger, ranch fried chicken sandwich and servings of fries) and didn't bring my protein, etc. So just had a completely free weekend, no workouts. Did have 15k and 17k steps on Sat and Sun though! Plus a workout with the kids wanting to jump the waves at the wave pool and climbing up and down the waterside stairs.

Back at it this AM and coming off deload week, I'm ready to hit it strong. Looking to bust through any lift plateaus on my big 3 over this next 8 week cycle. If I can get to 225/335/315 Bench/Squat/Deadlift I'll be happy with the progression. Would put me at an 875# total and be knocking on the door of 900.

Accessory Chest
Stretching/foam rolling.
Chest exercises.
Bird Dogs x10,5,3
Rotator Cuff Resistance bands, 2x12,12

Incline BP:
Warm up, 45x12
95x10
135x8
155x6
185x2
Slingshot assist:
185x4
185x5

Made sure pins were at the right setting. No issues with the shoulder.

Machine Chest Press,
Warm up, 3 plates x 12
8 plates x 10
8 plates x 10
8 plates x 10
Kept it here and lighter to get the chest pump.

Resistance band flys, 20x3x12

Foam rolling/stretching.

56:03, 179 cals.

Pre: 2 scoops Kraken, 2 caps KSM-66, 4 caps Pepti-Plex. Moving down to lower stim pre for the next 8 weeks.
Intra: Same as usual, though this was more post vs intra-WO.
Post: 2 pumps IML 4-andro TD.
 
Plan for DL progression:
Week 1 - 245
Week 2 - 255
Week 3 - 265
Week 4 - 275
Week 5 - 285
Week 6 - 295
Week 7 - 305
Week 8 - 315
These numbers are for the top working sets each week, but will likely need to adjust reps depending on how heavy it feels. Expect weeks 4-5 to start to get challenging.

Didn't sleep great last night, so was moving a little slower this AM.

Deadlifts
Foam rolling/stretching
Bird Dogs x 10,5,3

Warm ups, unbelted, overhand grip:
95x10
135x8
185x6
215x3 - these felt good/easy, mostly grip issue towards the end.

Working Sets, belted, mixed grip, foam rolling & resistance band pullaparts 5# before each set:

245x3
245x3
245x3 - Last set a little taxing.

Hands weren't enjoying the pulls today, but physically felt decent coming off the deload week. Right elbow was bugging me a little throughout today's WO though.

Stretching/foam rolling to finish.

54:49, 145 cals.

Pre: 2 scoops Kraken, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as usual, but swapped Kaged for 1/2 a packet of Gorilla Mind hydration.

Yesterday's weigh in held steady at 174.4#.
 
I like the plan and goal for the big 3! Solid sessions coming back from your deload week. A 875 total at your body weight would be pretty damn good! Hell it will be higher then my total 😂
 
akboom87 said:
I like the plan and goal for the big 3! Solid sessions coming back from your deload week. A 875 total at your body weight would be pretty damn good! Hell it will be higher then my total 😂
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We'll see - I was hoping for better today on deads, so that 315 might still be tough... we'll see how benching goes tomorrow, plus I'll outline my plan of attack to get to 225.
 
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