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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.
 
I charged my smart watch yesterday as an experiement and a reality check since we moved our office in may and all my walking "mile markers" are gone.

up at 4:40 > work > family dinner > home > bed about 8:30
rest day, no gym. steps: 2,300.

I didn't intentionally sandbag it, but I did intentionally not add anything just to see what a normal office workers day looks like. its a stark reminder that 10,000 steps for your average desk jockey is only done with actual intent.

This morning I had that covered by 8am and found a firehydrant down the parkinglot that equats to about 1,000 steps round trip, so working towards that 10k/avg again I have some easy life hacks in front of me.

I still hate these things and it makes my arm a little sore but its a worthwhile experiment for a few days.
 
Dustin07 said:
I charged my smart watch yesterday as an experiement and a reality check since we moved our office in may and all my walking "mile markers" are gone.

up at 4:40 > work > family dinner > home > bed about 8:30
rest day, no gym. steps: 2,300.

I didn't intentionally sandbag it, but I did intentionally not add anything just to see what a normal office workers day looks like. its a stark reminder that 10,000 steps for your average desk jockey is only done with actual intent.

This morning I had that covered by 8am and found a firehydrant down the parkinglot that equats to about 1,000 steps round trip, so working towards that 10k/avg again I have some easy life hacks in front of me.

I still hate these things and it makes my arm a little sore but its a worthwhile experiment for a few days.
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This is actually something I struggle with as a desk / office worker. Sometimes my only real movement is going downstairs to get lunch. So I do try when my schedule allows, to at least take 15 mins to do a short walk outside around my neighborhood.

You know, they make ones that clip onto your belt (old school style fitbit) and other types like the whoop strap or the oura ring too.
 
OHP
5 x 80, 100
3 x 120

3 x 145, 155
5 x 175

Pushpress
5 x 205

BBS
10 x 5 x 135

Notes
That's all the time I had. BBS decision was sorta made on the fly. RX BBB would have been 5 x 10 x 100lbs which is just too light, IMO. if running FSL perhaps it should have been higher.
Volume 17, 575
Vs 9875 last week.

5k steps by lunch. Goal is 10k before I get home
 
Nice work!
 
Segansational said:
This is actually something I struggle with as a desk / office worker. Sometimes my only real movement is going downstairs to get lunch. So I do try when my schedule allows, to at least take 15 mins to do a short walk outside around my neighborhood.

You know, they make ones that clip onto your belt (old school style fitbit) and other types like the whoop strap or the oura ring too.
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years ago insurance gave us the belt loop type and if you hit your metrics ( I think it was 6 x 5min walks, 30min walking total, and 10k steps) you got $3/day in insurance rebates lol. $90/month isn't bad for lol

our new office has more stairs, and no kitchen or bathroom upstairs where my office is, so there is this added benefit that I'm up and down the stairs 12 times a day for sure, but it was interesting to see how few steps a person can get by with.

our corporate mailbox is about 600 steps round trip and about 4-5 minutes haha. so even a quick walk down there and back inbetween appts is something.

I'm not going to become a step nazi and start doing the same thing forever every day but its good to have a reality check and start getting more NEAT.
 
oh yeah, I did actually grab another snapple today for fun experiement out the vending machine at work and waited till I got to the gym to open it and spread those 200 calories over the session instead of pounding with my preWO.

OHP isn't the best test of this, when compared to something obviously much more strenuous like BACKsquats or pulls, but it really did seem like there was a slight uptick in available fuel/output...
 
I see a little bit of kindling over here starting to smoke! Keep feeding it oxygen!
 
Dustin07 said:
oh yeah, I did actually grab another snapple today for fun experiement out the vending machine at work and waited till I got to the gym to open it and spread those 200 calories over the session instead of pounding with my preWO.

it really did seem like there was a slight uptick in available fuel/output...
Click to expand...

😌
 
Dustin07 said:
OHP
5 x 80, 100
3 x 120

3 x 145, 155
5 x 175

Pushpress
5 x 205

BBS
10 x 5 x 135

Notes
That's all the time I had. BBS decision was sorta made on the fly. RX BBB would have been 5 x 10 x 100lbs which is just too light, IMO. if running FSL perhaps it should have been higher.
Volume 17, 575
Vs 9875 last week.

5k steps by lunch. Goal is 10k before I get home
Click to expand...
Great OHP day….that 175x5 followed by the 205x5 push press is 🔥🚀
 
Powercleans
10 x 95
3 x 135, 175

Deadlift - DoH
5 x 175, 220
3 x 265

+Belt/switch grip
3 x 315, 355
3 x 400

RDL - DOH
3 x 8 x 225

Deadlift practice - DOH
3 x 5 x 225
1 x 315

Volume
17575 vs 25,125 last week.

Notes
Reps were grindy, form felt clunky, so pulled the plug at 3 as required even though there was 1-3 RIR.

RDLs felt great, sugar was really kicking in. Working on a couple tweaks to my deadlift I need to research a bit further. As of right now it seems to have some legit potential for more adductor engagement and better thoracic positioning.


Also kinda sick at 4 bills is normal training protocol.
 
Boy I was NOT feeling it today, I wasn't going to try to rush a lunch session. I could have been talked into skipping I think, but I knew I"d end up going after work, on my way to pick up my boy, on our way to family dinner and my long lost lifting buddy goes "we deadlifting today or what?" 60 seconds later we were on the road for our rushed lunch session. I knew I only "had" to get my 400 x 3 so I wasn't worried about it but I was really happy to lift with him cause I asked him to watch my form closely and just make rep by rep tweaks.

They were very small tweaks, but just pushing toes out a tiny bit more, heels/stance a tiny bit narrower, and knees out a little more into my elbows in my setup really seemed to get my upper back in a better position. it made the weight shockingly lighter, which is why I finished with that last 315 for fun. My adductors are far more engaged, so obviously more muscles contributing is always a good thing.

I have a feeling my normal form was developed subconciously for high rep work 'back in the day' where being able to get work done and not pass out from lack of air was important. the small tweaks I made today seemed to give me substantially better bracing, and in some ways less air. so doing 10 touch and go reps in this position would not happen. I mean back then I could damn near SLDL 225 x 21 basically. But I wasn't going to rip 445 off the ground for a single.

gphagan1 said:
Great OHP day….that 175x5 followed by the 205x5 push press is 🔥🚀
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I had to go back, its funny cause at the time it didn't seem like much work but then I remembered hey, my 1rm is 200, not 315 lol! so I double checked and 175 x 5 is technically a reps PR lol. I totally thought I undershot on that one.
 
Next week will be ugly. as of right now I'm leaning towards:

Monday = Bench/Squat
Tuesday = OHP/Deadlift
Weds-Fri = Travel

When I get back, I'll maintain my current nutrition but add fruit mid day/preWO snack like I used to do in the old days and I'm ordering dextros for periworkout.
 
Dustin07 said:
Next week will be ugly. as of right now I'm leaning towards:

Monday = Bench/Squat
Tuesday = OHP/Deadlift
Weds-Fri = Travel

When I get back, I'll maintain my current nutrition but add fruit mid day/preWO snack like I used to do in the old days and I'm ordering dextros for periworkout.
Click to expand...
Drawback here is, whatever you lift the second day will be with muscles only 24 hours into recovery. So it’s not like you can get an effective second protein synthesis/recovery cycle in; you will just be training on unrecovered muscles. Which is fine for strength training only, but I wouldn’t bother with hypertrophy again (or expect great strength).

I would personally do one upper and one lower. Bench & Press, then Squat & Pull.

Or, you know, also utilize the 2 whole days per week you’re ignoring on the back side of the travel 😜
 
Dustin07 said:
Powercleans
10 x 95
3 x 135, 175

Deadlift - DoH
5 x 175, 220
3 x 265

+Belt/switch grip
3 x 315, 355
3 x 400

RDL - DOH
3 x 8 x 225

Deadlift practice - DOH
3 x 5 x 225
1 x 315

Volume
17575 vs 25,125 last week.

Notes
Reps were grindy, form felt clunky, so pulled the plug at 3 as required even though there was 1-3 RIR.

RDLs felt great, sugar was really kicking in. Working on a couple tweaks to my deadlift I need to research a bit further. As of right now it seems to have some legit potential for more adductor engagement and better thoracic positioning.


Also kinda sick at 4 bills is normal training protocol.
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Yeah on a ehhh day pulling 400 is sick 🤘🏻
 
Dustin07 said:
Powercleans
10 x 95
3 x 135, 175

Deadlift - DoH
5 x 175, 220
3 x 265

+Belt/switch grip
3 x 315, 355
3 x 400

RDL - DOH
3 x 8 x 225

Deadlift practice - DOH
3 x 5 x 225
1 x 315

Volume
17575 vs 25,125 last week.

Notes
Reps were grindy, form felt clunky, so pulled the plug at 3 as required even though there was 1-3 RIR.

RDLs felt great, sugar was really kicking in. Working on a couple tweaks to my deadlift I need to research a bit further. As of right now it seems to have some legit potential for more adductor engagement and better thoracic positioning.


Also kinda sick at 4 bills is normal training protocol.
Click to expand...
This was an impressive day. I also can't imagine doing 225 for RDLs and a 315 DL on the same day, AFTER also doing power cleans. Looking strong, brother!
 
Dustin07 said:
Powercleans
10 x 95
3 x 135, 175

Deadlift - DoH
5 x 175, 220
3 x 265

+Belt/switch grip
3 x 315, 355
3 x 400

RDL - DOH
3 x 8 x 225

Deadlift practice - DOH
3 x 5 x 225
1 x 315

Volume
17575 vs 25,125 last week.

Notes
Reps were grindy, form felt clunky, so pulled the plug at 3 as required even though there was 1-3 RIR.

RDLs felt great, sugar was really kicking in. Working on a couple tweaks to my deadlift I need to research a bit further. As of right now it seems to have some legit potential for more adductor engagement and better thoracic positioning.


Also kinda sick at 4 bills is normal training protocol.
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Nice pulls, and great session, especially feeling grindy and clunky. Way to push through or should I say pull through.😏
 
Nice work, and I was impressed with the 175x5 too. Think about how awesome it is that you broke a PR in training unintentionally, and thought it might have been too light.
 
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