Slicin' and Dicin'

[akboom87]

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.

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.

 

[Segansational]

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.

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!

 

[Dustin07]

Great squats!

first thing my brain did:

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!

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!

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.

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.

 

[Dustin07]

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.

 

[MrKleen73]

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.

 

[Dustin07]

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.

 

[MrKleen73]

Yeah, those darn circadian rythms. They get you once you get used to eating at a certain time.

 

[gphagan1]

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.

 

[Dustin07]

View attachment 264112

 

[Dustin07]

 

[Dustin07]

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.

 

[gphagan1]

Hey, 165x8 is still strong OHP numbers. What’s your TM now…195-200?

 

[Dustin07]

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]

Hey, 165x8 is still strong OHP numbers. What’s your TM now…195-200?

currently app says:

OHP 196.5lbs
Bench 320.5lbs
Squat 365lbs
Deadlift 442.5lbs

they all seem pretty accurate but I'd say bench is obvously not 90% of my 1RM and Squats are questionable since PR is 375.

 

[MrKleen73]

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.

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.

 

[Dustin07]

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.

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.

 

[Segansational]

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.

LOL, you are built different Dustin!

 

[Hyde]

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.

 

[Hyde]

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.

 

[Dustin07]

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.

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.

 

[Dustin07]

the expectation is you NEED to if you want to get better

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.

 

[MrKleen73]

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.

So we are on set to failure away from a gay, and single Dustin? At least you are close to Portland.

 

[Dustin07]

So we are on set to failure away from a gay, and single Dustin? At least you are close to Portland.

 

[Hyde]

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.

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.

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.

The meme is accurate

 

[Dustin07]

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:

and this

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

 

[Dustin07]

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

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

 

[akboom87]

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

Man my ritual when it’s about to get real got to flip that hat around backwards, shits about to get real

 

[Dustin07]

Man my ritual when it’s about to get real got to flip that hat around backwards, shits about to get real

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.

 

[MrKleen73]

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.

 

[Dustin07]

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.

man that would be awesome if it works out for you!! new (old?) movement unlocked!

 

[Hyde]

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.

And if you can tolerate that, you could do SSB split squats to turn the intensity up without adding load.

Pete Rubish primarily did that for his leg strength. Squatting really bothered something on him, his hips or shoulders or something, so he did HEAVY RFE Split squats most of the year and only squat with a bar for a couple months before a meet here & there to get used to it lol. He was not a great squatter by comparison to his 900 deadlift, but he lifted into the 700s raw this way!

 

[Dustin07]

Deadlifts
5 x 135, 175, 225
3 x 265

5 x 295, 330
8 x 375

BBB - DOH
2 x 10 x 225 - 2" deficit
1 x 10 x 225 - 4" deficit
2 x 10 x 225 - no deficit

Matrix diverging lat pull down
2 x 15

Hoist seated mid row
2 x 15

Cardio
Incline LISS - 20 min



Small efforts add up. Sitting on the hamster wheel today I pondered how 20 minutes of walking is the equivalent of walking like 2-3 holes of golf. So fitting in those 18 hole rounds will really add up.

 

[akboom87]

Deadlifts
5 x 135, 175, 225
3 x 265

5 x 295, 330
8 x 375

BBB - DOH
2 x 10 x 225 - 2" deficit
1 x 10 x 225 - 4" deficit
2 x 10 x 225 - no deficit

Matrix diverging lat pull down
2 x 15

Hoist seated mid row
2 x 15

Cardio
Incline LISS - 20 min



Small efforts add up. Sitting on the hamster wheel today I pondered how 20 minutes of walking is the equivalent of walking like 2-3 holes of golf. So fitting in those 18 hole rounds will really add up.

Some good deadlift work!

I know with it cooling down and days shorter I’m not doing near as much I need to get back to some treadmill incline sessions my self.

 

[dapack]

Thatbis a lot of deadlifting. Most of been pretty tiring

 

[MrKleen73]

OOOOO, How ya like me now!?!?!? I feel like you should be feeling that one today!

 

[Dustin07]

OOOOO, How ya like me now!?!?!? I feel like you should be feeling that one today!

This week I asked my wife if she wanted to a wod Saturday. I was thinking 21/15/9 kb swings and 400m run.

But Friday I said maybe we just take the dogs for a walk down to the beach and back (30min)

Well it's now after 5 and I'm gonna go hit the drums for a bit

Hit Wilco today, got 6 more fence posts in. Made two trips to the topsoil place for a yard of garden compost and helped her spread that over this new raised bed project she's building.

Then finally butchered these American Bresse chickens, hatched June 2. They look huge feathered out but are substantially smaller than my Cornish cross at half the age.

All in all I'm beat and ready to turn my headphones on and slap some drumsticks for a bit.

 

[Dustin07]

I just spent the last two hrs on the drums and I'm moderately surprised that Tommy Lee / motley Crue was shockingly harder than 311

207lbs

 

[Segansational]

I just spent the last two hrs on the drums and I'm moderately surprised that Tommy Lee / motley Crue was shockingly harder than 311

207lbs

This week I asked my wife if she wanted to a wod Saturday. I was thinking 21/15/9 kb swings and 400m run.

But Friday I said maybe we just take the dogs for a walk down to the beach and back (30min)

Well it's now after 5 and I'm gonna go hit the drums for a bit

Hit Wilco today, got 6 more fence posts in. Made two trips to the topsoil place for a yard of garden compost and helped her spread that over this new raised bed project she's building.

Then finally butchered these American Bresse chickens, hatched June 2. They look huge feathered out but are substantially smaller than my Cornish cross at half the age.

All in all I'm beat and ready to turn my headphones on and slap some drumsticks for a bit.


View attachment 264200View attachment 264201View attachment 264202View attachment 264203

Rock out with your cock out!

 

[MrKleen73]

That chicken looks anorexic! Not what I expected to see. Kinda like a wet pommeranian.

 

[Dustin07]

That chicken looks anorexic! Not what I expected to see. Kinda like a wet pommeranian.

View attachment 264220

Same! and thats a rooster, he looked huge feathered out. From a size perspective I definitely woudln't do the American Bresse again. however the skin is crazy thick and fatty. My hands had water beading up on them after I was done from all the fat. so we are aging a couple a few days and will roast one at some point this week to see how the flavor compares. To put it in perspective, this was about 21/22 weeks. American Bresse are considered ready to harvest at 18-22 weeks and yielded 4lb roasts. My Cornish Cross are ready at 8 weeks and some roosters reached 7lbs+.........

so the flavor better be awesome lol.

 

[Dustin07]

So Saturday after the manual labor was done and the kids all pre-funked at our house before going out for halloween for the night (they're all in that 24-25age bracket where its new and fun for adult parties), wife made carnitas with the left over pork she had froze from the prior weekend and we watched Interview with the Vampire (first time I've ever seen it). I think we lasted until 10pm that night lol! no trick or treaters where we live so pretty chill.

Sunday was by and large fall small projects but also, all the kids are in town so a bit of chaos. a little bit of time on the drums. Wife made a fat lasagna with most of our ingredients and then her store bought lasagna noodles (lasagna sheets?) with sourdough and salad. She did have brownies after as well. Then after the kids finally left we finished the Vampire movie (LOL, we never finish one in a single effort). Got to bed a little later than our normal.

Woke up at 208 which I'm more than ok with since today is bench press. Goal is an early bench session then evening cardio.

Anyone else's feed completely full of people arguing over time changes still?

 

[Dustin07]

I know I'm an outlier with a lot of people, but I prefer standard time. Not because I love the early evenings, but because I love early mornings. when spring hits and the sun is up at 4am its like a race.

Waking up sunday morning being able to enjoy the sunrise was awesome. I have always been a summer guy, but as I get older and recognize how hard DST is on early mornings, I'm growing to appreciate winter more and more. despite being dark and cold evenings, I love the mornings!