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Slicin' and Dicin'

trying to figure out how/what I feel today after yesterdays bench session. last week I felt it in the forward delts pretty good for a few days after that big spotto push. yesterday I was really really trying to think about things like the lats and today I do feel like I have a bit of a lat pump day after bench (and sore abs, lol)
 
My boy just texted me motivation for my squat session tonight. He just cleared 425 clean, which I think is a new PR for him.

Awesome video, I tried to screen cap as close to bottom position as I could. He doesn't turn 18 till May.

Screenshot_20261103-115223.webp
 
Hell Yeah!!!!
 
Matrix leg press
15 x +90, +180

Squats
5 x 145, 185
3 x 220

3 x 255, 290
3 x 330
1 x 340

FSL
5 x 5 x 255

1 x 10 x 185

Front squats
1 x 10 x 135

Adductor machine
Skipped/time

Total volume was 19,155 vs last week 15,970. Might have overshot that. I expected it to be lower actually lol.

Notes:
watched a dude rip 560 off the ground sumo for six reps. Gave him a fist bump and said I was looking forward to seeing 1 but six was crazy then he went off on how he's seen me doing overhead work and I'm putting up big numbers. The compliment was nice but yeah, that doesn't compare

315 was always a big nice gym math number for me. Seeing 330 on the bar and knowing I have the single and knowing I'm taking reps is sorta surreal.

Now on my 330 first rep was great. Second rep I came forward a tiny bit. Third rep I started to pancake but got it. I racked it cause I just couldn't quite get enough air in my diaphragm so that's why I took one more at 340 to feel good about burying one when I felt like strength wise I left some on the field on top set (this being 3s week)

I added a cliff bar and a full sugar Snapple (mixed with preWO instead of water) to my preWO nutrition today.

Screenshot_20261103-155748.webp
 
Dustin07 said:
Matrix leg press
15 x +90, +180

Squats
5 x 145, 185
3 x 220

3 x 255, 290
3 x 330
1 x 340

FSL
5 x 5 x 255

1 x 10 x 185

Front squats
1 x 10 x 135

Adductor machine
Skipped/time

Total volume was 19,155 vs last week 15,970. Might have overshot that. I expected it to be lower actually lol.

Notes:
watched a dude rip 560 off the ground sumo for six reps. Gave him a fist bump and said I was looking forward to seeing 1 but six was crazy then he went off on how he's seen me doing overhead work and I'm putting up big numbers. The compliment was nice but yeah, that doesn't compare

315 was always a big nice gym math number for me. Seeing 330 on the bar and knowing I have the single and knowing I'm taking reps is sorta surreal.

Now on my 330 first rep was great. Second rep I came forward a tiny bit. Third rep I started to pancake but got it. I racked it cause I just couldn't quite get enough air in my diaphragm so that's why I took one more at 340 to feel good about burying one when I felt like strength wise I left some on the field on top set (this being 3s week)

I added a cliff bar and a full sugar Snapple (mixed with preWO instead of water) to my preWO nutrition today.

View attachment 264273
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That is some volume!
 
Nice work!
 
Dustin07 said:
My boy just texted me motivation for my squat session tonight. He just cleared 425 clean, which I think is a new PR for him.

Awesome video, I tried to screen cap as close to bottom position as I could. He doesn't turn 18 till May.

View attachment 264267
Click to expand...
That is awesome….strong genes💪

You got in some great work too. Way to push through with one more rep at 340.👍
 
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I completely relate to having to wrap your head around certain weights just becoming routine/owned things that must be done in training, but it’s essential you do to progress!

IMG_1007.webp
 
Also, do not consume sugar preWO. I learned this reading Brian Carroll’s books, and later Dr. Fred Hatfield’s (where he cites studies showing an actual decrease in performance once blood sugar dips, in less than 30 minutes after ingestion).

You need stable blood sugar supply for as long as you intend to train, so even for a fast 45-60 minute routine on your lunch break you would actually want to sip that Snapple intra, not finishing it until within maybe the last 15-20 minutes.

Sugar like Gatorade, gummies, honey etc can all be leveraged for available quick fuel, but they should always be layered in later - or sustained in application until the end. Once you start, you are on a clock. Ideally you have a more stable base of fuel under it already.

Also, elevated blood glucose lowers adrenaline. Another reason to hold off hitting sugar too soon if you have your primary heavy strength movement first.
 
Hyde said:
Also, do not consume sugar preWO. I learned this reading Brian Carroll’s books, and later Dr. Fred Hatfield’s (where he cites studies showing an actual decrease in performance once blood sugar dips, in less than 30 minutes after ingestion).

You need stable blood sugar supply for as long as you intend to train, so even for a fast 45-60 minute routine on your lunch break you would actually want to sip that Snapple intra, not finishing it until within maybe the last 15-20 minutes.

Sugar like Gatorade, gummies, honey etc can all be leveraged for available quick fuel, but they should always be layered in later - or sustained in application until the end. Once you start, you are on a clock. Ideally you have a more stable base of fuel under it already.

Also, elevated blood glucose lowers adrenaline. Another reason to hold off hitting sugar too soon if you have your primary heavy strength movement first.
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thats good info, I have had good luck in the past mixing preWO with juice instead of water so thats why I did this. I felt as though I had more energy in me throughout this workout than usual, which could also be the additional cliff bar I had with it, which of course is nothing, but its something more than usual.

back in the old days when I was running 2 hours sessions of lifting + wods I usually had dextrose/aminos in a shaker that I'd consume during the workouts. that might be the right approach here, then.

adrenaline is a catch 22 for me.. too much of it, too much excitement/stimulation, and I feel like I actually lift worse lol. A sustained energy level with good mental clarity is my favorite scenario. unless you have some old school jack3d then that would work too for about 6 hours.
 
worth noting, the 5x5 x 255 was not easy, but felt like a completely different stimulation than my normal 5x10 at lower levels. I have no idea if it will be a net positive or contribute to accumulative fatigue, but it felt like I was doing strength work, vs conditioning work, if that makes sense. I think AMRAPS and high volume work have their place but I'm such a grinder that doing 100 reps at 185 doesn't seem to have near the same carry-over for me as someone who needs to improve skills at handling 1RM type weights.
 
other thing thats been on my mind is I have a lot to lose/protect now.
every day I'm working with weights that are either new weights, or weights I've rarely moved.
Like last night I took an easy 340 joker rep, because I felt 'unfinished' with my 330x3.
I didn't think it truly qualified as a "joker" because I wasn't reaching and I wasn't 1RM testing, I just wanted a bit more heavy practice and to add a tiny bit to the volume cause I think 330x5 is what I should have hit.

but my point to that is I bet I have only squatted 340+ lbs like 6 times in my life. I hit that 375 last month. a year ago 365. Before that I think 350. and then I've touched 330-335 a couple times.

so in the grand scheme of things 340 is still a rare accomplishment for me and I do have quite a bit to protect and a lot of reasoning for keeping this train going to the best of my abilities.

For instance, next weeks single RX is 345 x 1+. so my training weights are essentially virgin territory now which is pretty cool, IMO. and I am taking them, for the most part, with elevated confidence. 405 is just around the corner.
 
also it was always awesome to throw three wheels on a barbell, thats always awsome, for any lift. But now when I'm in a big public gym and I'm adding change plates, or more, to the three wheels for reps, not just 1RM testing, it feels pretty cool, like I'm doing something legit. so throwing 330 on last night for training, not for ego or 1rm, was a good feeling.
 
Dustin07 said:
thats good info, I have had good luck in the past mixing preWO with juice instead of water so thats why I did this. I felt as though I had more energy in me throughout this workout than usual, which could also be the additional cliff bar I had with it, which of course is nothing, but its something more than usual.

back in the old days when I was running 2 hours sessions of lifting + wods I usually had dextrose/aminos in a shaker that I'd consume during the workouts. that might be the right approach here, then.

adrenaline is a catch 22 for me.. too much of it, too much excitement/stimulation, and I feel like I actually lift worse lol. A sustained energy level with good mental clarity is my favorite scenario. unless you have some old school jack3d then that would work too for about 6 hours.
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For one, juice is sugar, and I’d view that and corn syrup like in sodas as interchangeable. I know fructose has to go through the liver blah blah blah but anyone who has actually just taken some juice, soda, sugar drink into a session and sipped it can attest it changes your energy levels clear as day (for better or worse).

Second, I’m not saying don’t use it - merely adjust administration timing back. Drink the preWO mixed in water and take the Snapple onto the floor with you next to your shaker of water. This is why in the past you would see me have Rice Krispies and/or fig bar preWO, then drinking Karbolyn intra. Bar to raise glucose availability immediately prior, then intra drink to carry the energy wave (pre-keto).
 
Dustin07 said:
worth noting, the 5x5 x 255 was not easy, but felt like a completely different stimulation than my normal 5x10 at lower levels. I have no idea if it will be a net positive or contribute to accumulative fatigue, but it felt like I was doing strength work, vs conditioning work, if that makes sense. I think AMRAPS and high volume work have their place but I'm such a grinder that doing 100 reps at 185 doesn't seem to have near the same carry-over for me as someone who needs to improve skills at handling 1RM type weights.
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Well I think you will get the answer before to long. I would say with your conditioning background that moving into sets like 5x5x255 are going to drive strength and 1rep numbers up more so then the 50 at 185.

I’m sure you will accumulate fatigue but you will shed that and welcome the deload.

That’s how I see it, now if it’s right or wrong I don’t know 😂
 
Hyde said:
This is why in the past you would see me have Rice Krispies and/or fig bar preWO, then drinking Karbolyn intra. Bar to raise glucose availability immediately prior, then intra drink to carry the energy wave (pre-keto).
Click to expand...

(y) I'm going to work on a new plan for intra-
things are getting to intense to let something as simple as poor nutrition intra-workout to slow down the train.

akboom87 said:
Well I think you will get the answer before to long. I would say with your conditioning background that moving into sets like 5x5x255 are going to drive strength and 1rep numbers up more so then the 50 at 185.

I’m sure you will accumulate fatigue but you will shed that and welcome the deload.

That’s how I see it, now if it’s right or wrong I don’t know 😂
Click to expand...

yes sir. I'll know next week, which is week 3 and I can go all out since deload week follows.
catch 22 for next week I'm still navigating. I have to fly to DC on veterans day (weds) for work.

so instead of mon/tues thurs/fri (bench/squat ohp/deadlift) I might have to muscle through 2 harder days of doubling up to get all my work in.
 
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