To Infinity.... and Beyond!

[Dustin07]

Bench day with my boy

20 x bar
10 x 135
5 x 185, 225, 250

SS
5 x 275
4 x 285

No SS
7 x 235
25 x 135

Rope TRI extensions
4 x 10

Superset with lateral raises
4 x 10 x 30s

Matrix chest press
4 sets

Found my belt!!! Asked them to check lost and found again! I'm stoked

Little bit rushed today, off the buck a few hundred bails now. Invalid Link Removed

 

[GreenMachineX]

Bench day with my boy

20 x bar
10 x 135
5 x 185, 225, 250

SS
5 x 275
4 x 285

No SS
7 x 235
25 x 135

Rope TRI extensions
4 x 10

Superset with lateral raises
4 x 10 x 30s

Matrix chest press
4 sets

Found my belt!!! Asked them to check lost and found again! I'm stoked

Little bit rushed today, off the buck a few hundred bails now. Invalid Link Removed

Have you found a belt to give a substantial increase to your DL? I've never used one.

 

[Dustin07]

Have you found a belt to give a substantial increase to your DL? I've never used one.

Holy cow yes lol. At least +10% but there is also the added mental strength knowing I have the belt.

It easily adds 10% to front and back squats for me. Deads is likely that or more.

Pretty sure my beltless 465 was potentially a 520lb day with belt

 

[Hyde]

Have you found a belt to give a substantial increase to your DL? I've never used one.

There’s a reason 99% of powerlifters squat & deadlift in a powerbelt. Safer AND stronger.

 

[dapack]

Glad you got your belt back. Did that a few times, forgetting at the gym, and was pretty stressed out about it. Was pleasantly surprised someone turned it in.

 

[Dustin07]

Glad you got your belt back. Did that a few times, forgetting at the gym, and was pretty stressed out about it. Was pleasantly surprised someone turned it in.

Yeah I was super bummed between having to spend the money on a new one, wait for it to arrive plus.... Breaking it in. I bet I left it in the locker and that's why it didn't show up for a day or two.

All said and done we ended up pulling 500 bails today from the field and stacked in the barn. My adductors down to inner knee feels totally bruised like when I spend a weekend stabilizing on a boat lol. Invalid Link RemovedInvalid Link RemovedInvalid Link Removed

 

[Dustin07]

As with most things there is some slight skill to use so the more you use it the more you can probably get out of it (although you probably can get a boost immediately if done right).

Just like hook grip, I hated belts at first and refused to use them because of the discomfort of the buckle poking me on cheaper ones. Finally let coach talk me into it and added like 20lbs to my front squat that day. over the years my belt experiences evolved. I did use the velcro ones for years because in oly lifting I hated having my buckles get in the way of a tight bar path and I'd often catch it on a snatch. but in the end I do not trust velcro to hold on a heavy lift and I'm probably a little overly dependent on my belt now... so I do try to occasionally take my warm up sets heavier before I add the belt.

on deads for instance I always threw the belt on after 225. now days it's usually around 275-315lbs+ depending on how I am feeling.

There are days where I may slam out 315lb RDLs for instance sans belt, and other days if I'm feeling incredibly taxed I'll put it on to be safe. occasionally I'll use it for heavy bb rows as well but I do try to go without it as often as possible, while simultaneously grabbing it the very second I feel like its required or if I'm chasing a heavy lift I'm removing that one fail point from my mind.

 

[dapack]

Got a lot of work that day!!!

 

[MrKleen73]

Bench day with my boy

20 x bar
10 x 135
5 x 185, 225, 250

SS
5 x 275
4 x 285

No SS
7 x 235
25 x 135

Rope TRI extensions
4 x 10

Superset with lateral raises
4 x 10 x 30s

Matrix chest press
4 sets

Found my belt!!! Asked them to check lost and found again! I'm stoked

Little bit rushed today, off the buck a few hundred bails now. Invalid Link Removed

Now sharpie that bad boy up so you will know it is yours if anyone ever takes it.

 

[Dustin07]

Deads
10-15 x 135
3 x 225, 275, 325
1 x 375, 425, 455

RDLs - paused at shin/knee
3 x 5 x 315

BB rows
5 x 10

Superset with ez bar curls
5 x 10

DB curls
4 x 10

Hammer curls
4 x 10



Notes
Kind of a lazy / test / bb day. Headed out of town in two days so wanted a heavyish pull before I restart things next week. All in all not a bad effort. Might have had my 475 PR tie in me but I wasn't confident enough that I had 485+ so instead of failing moved to accessory work.


Really wanted to finish with leg machine work but lunch break, tight for time.

 

[MrKleen73]

Nice session, I am sure that will do the trick, and time to recover before your trip too!

 

[Dustin07]

I'm thinking Sundays bench session and todays dead session were both very slow moving for me. Could be that I'm just needing deload (doesn't feel that way) or I need to focus more on some explosiveness.

at the moment I'm thinking next week I'll drop weight on banded work since right now I'm doing essentially 10 x 3 at 10%+ more weight than prescribed and I might make a bigger emphasis on a power clean day.

Got a lot of work that day!!!

it was a good day, my adductors were fried!

Now sharpie that bad boy up so you will know it is yours if anyone ever takes it.

yes dad

 

[Dustin07]

I might need to put more emphasis simply on ROM and flexibility too. Not sure what's missing but I just feel like my body is moving slower than it should on these movements through the individual reps. even if strength is there, it's not explosive.

 

[MrKleen73]

I might need to put more emphasis simply on ROM and flexibility too. Not sure what's missing but I just feel like my body is moving slower than it should on these movements through the individual reps. even if strength is there, it's not explosive.

The better you get at grinding heavy weights the slower and less explosive you are going to move. You might just look at incorporating some jump activation sets in your warm ups or on an easy day just do some bodyweight plyometrics, work with a slam ball and the like to help cross train the CNS.

 

[Dustin07]

The better you get at grinding heavy weights the slower and less explosive you are going to move. You might just look at incorporating some jump activation sets in your warm ups or on an easy day just do some bodyweight plyometrics, work with a slam ball and the like to help cross train the CNS.

Telling an former xfit competitor to start throwing in slam balls is like telling a recovering addict to have just a tiny bit of drugs. It's going to be a delicate balance! I'm only 25lbs away from that goal but yeah I just have felt slooooow this week. Strongish but slow.

 

[Dustin07]

@Hyde @MrKleen73 @dapack
so while I don't understand everyone's programming perfectly, I have seen Hyde and DaPack go through short hypertrophy cycles this year inbetween strength cycles. Would I be completely undoing progress and going backwards if I dropped weight in August and enjoyed cardio, intensity, wod like hypertrophy approach with a cut then came back into a strength cycle in Sept?

Or should I just stay the course? I'm not opposed of course to staying the course. too close to quit. I'm just wondering if cycling in a 3-4 week period of specific conditioning and explosive type work would be beneficial to my end goal here.

 

[MrKleen73]

@Hyde @MrKleen73 @dapack
so while I don't understand everyone's programming perfectly, I have seen Hyde and DaPack go through short hypertrophy cycles this year inbetween strength cycles. Would I be completely undoing progress and going backwards if I dropped weight in August and enjoyed cardio, intensity, wod like hypertrophy approach with a cut then came back into a strength cycle in Sept?

Or should I just stay the course? I'm not opposed of course to staying the course. too close to quit. I'm just wondering if cycling in a 3-4 week period of specific conditioning and explosive type work would be beneficial to my end goal here.

When it comes to sheer strength training I would have to give the nod to @Hyde or @dapack , but things to consider here. Is there a time frame for you hitting your strength goals? If you have a tight time frame you want to hit your goals then slimming up a lot might not be a great idea right now. Specificity is king when it comes to training for a goal. So if you want it and want it now so to speak then stick with the focus.

If you don't have a time frame and would like to lean up and increase general fitness then I think this is a great idea and you can still pop in some triples here and there to keep the CNS up to snuff. Then when you return to strength focus you will be doing it from a nice and lean platform, your connective tissue would probably be well recovered and ready to push. However you probably wouldn't be seeing any hypertrophy with that if cutting just hypertrophy training to minimize muscle loss. There are definitely some benefits to leaning out, then building up strength out of that rebound. However, I don't think doing this gets you to your total goal any faster than just plugging away at it. However you might enjoy the break and being leaner for a bit. Plus it will be good for your health.

I think both are great options, just figure out your motivation for why you are thinking of this change and if it is a worthy of the change for you. If so then go for it. Only real consideration is time frame, and what is the most immediate priority for you.

 

[Dustin07]

When it comes to sheer strength training I would have to give the nod to @Hyde or @dapack , but things to consider here. Is there a time frame for you hitting your strength goals? If you have a tight time frame you want to hit your goals then slimming up a lot might not be a great idea right now. Specificity is king when it comes to training for a goal. So if you want it and want it now so to speak then stick with the focus.

If you don't have a time frame and would like to lean up and increase general fitness then I think this is a great idea and you can still pop in some triples here and there to keep the CNS up to snuff. Then when you return to strength focus you will be doing it from a nice and lean platform, your connective tissue would probably be well recovered and ready to push. However you probably wouldn't be seeing any hypertrophy with that if cutting just hypertrophy training to minimize muscle loss. There are definitely some benefits to leaning out, then building up strength out of that rebound. However, I don't think doing this gets you to your total goal any faster than just plugging away at it. However you might enjoy the break and being leaner for a bit. Plus it will be good for your health.

I think both are great options, just figure out your motivation for why you are thinking of this change and if it is a worthy of the change for you. If so then go for it. Only real consideration is time frame, and what is the most immediate priority for you.

I think I know that the only real answer is to put on a few more lbs and let her rip.
however it is getting to a point where that legit means new clothes now and to be honest I hate shopping, LOL. But I've been carrying an extra 13-17lbs the past 4-6 months and the discomfort in tailored clothes is legit. getting thick is likely the only legit answer and I'm probably fooling myself to think otherwise.

as much strength as I have picked up this past 6-10 months, I'm guessing bodyweight around 205 should lock in the goals firmly.

 

[MrKleen73]

I think I know that the only real answer is to put on a few more lbs and let her rip.
however it is getting to a point where that legit means new clothes now and to be honest I hate shopping, LOL. But I've been carrying an extra 13-17lbs the past 4-6 months and the discomfort in tailored clothes is legit. getting thick is likely the only legit answer and I'm probably fooling myself to think otherwise.

as much strength as I have picked up this past 6-10 months, I'm guessing bodyweight around 205 should lock in the goals firmly.

I definitely don't think that is the case. I think that is one of the options, but so is continuing to get stronger in the weight range you are in. I don't think you are anywhere near capped out for your size. You are making great progress, sure it has slowed up some now that you are into more impressive weights but that is normal. If you don't mind getting thicker, spending some more money on clothes then do that. If you don't really want to, there is absolutely no reason you can't hit your goals without pushing your weight into something you are not comfortable with. It will take longer because you are building more strength as opposed to just improving leverage, but there is no reason at all not to think you wouldn't hit all of your goals without getting thicker just to improve leverage. Again, it is one way for sure and you are probably right, you would most likely be hitting them at 205, or much closer anyway. However unless you intend to stay over 205, I don't know if you want to get tailored clothes for a short period then go back to your old wardrobe. So that is another consideration. Do you want to remain that big, and if not is it worth the investment in new clothes or maybe wait an additional 6 months to hit your goals?

 

[Dustin07]

I definitely don't think that is the case. I think that is one of the options, but so is continuing to get stronger in the weight range you are in. I don't think you are anywhere near capped out for your size. You are making great progress, sure it has slowed up some now that you are into more impressive weights but that is normal. If you don't mind getting thicker, spending some more money on clothes then do that. If you don't really want to, there is absolutely no reason you can't hit your goals without pushing your weight into something you are not comfortable with. It will take longer because you are building more strength as opposed to just improving leverage, but there is no reason at all not to think you wouldn't hit all of your goals without getting thicker just to improve leverage. Again, it is one way for sure and you are probably right, you would most likely be hitting them at 205, or much closer anyway. However unless you intend to stay over 205, I don't know if you want to get tailored clothes for a short period then go back to your old wardrobe. So that is another consideration. Do you want to remain that big, and if not is it worth the investment in new clothes or maybe wait an additional 6 months to hit your goals?

hmm maybe there is a happy medium.
When I was hitting my prior heavy weights at 180-183 I'd get to a point where I felt very frail/thin/flat (for lack of better explanation?). like 225lbs I feel thick and explosive but 250lbs on bench and I felt like it was pushing me more than I was pushing it. now at the heavier weights and 10+lbs more on my frame I'm starting to feel that way again.

Tomorrow will be a good hard pressing day, then I'll be forced to take some time off (although my buddy asked for a bro pump session prior to hitting the pool at vegas ).

maybe there is a happy medium somewhere in there... I just gotta make sure I feed the work I put in or I'm spinning my wheels... what I really want is drugs lol but I'm not quite ready to go down that road. plus my wife and I have an agreement. she promises not to get botox if I don't inject anabolics. the technicality there of course being injection

 

[Dustin07]

I will say I did a shitty job of off cycling epi since I had a few days left of my ultra hard I decided to finish it out before I go to vegas and today my abs were freaking popping in the gym locker room mirror at like 194lbs. damn if I could get this meat wagon fully dialed....

 

[dapack]

@Hyde @MrKleen73 @dapack
so while I don't understand everyone's programming perfectly, I have seen Hyde and DaPack go through short hypertrophy cycles this year inbetween strength cycles. Would I be completely undoing progress and going backwards if I dropped weight in August and enjoyed cardio, intensity, wod like hypertrophy approach with a cut then came back into a strength cycle in Sept?

Or should I just stay the course? I'm not opposed of course to staying the course. too close to quit. I'm just wondering if cycling in a 3-4 week period of specific conditioning and explosive type work would be beneficial to my end goal here.

Think in the end just depends on your overall goals really. For me I know in order to bring up my bench/ squats in need more size. I know back in 2017 when I cut to make 165lbs weight class I was still able to keep my strength levels around the same. Hyde would def no more but think if you still are hitting some solid ME throughout your strength should stay around the same. Outside of bench when I get heavy, like now, only thing I really think the extra weight, fat not muscle, helps is bench. Spending a couple of months, sort of like I am doing now, focusing on hypertrophy and fat loss if anything should make you stronger since you will be adding more muscle. Basically from now until September that is what I am focusing on, fat loss and muscle gain.

 

[Hyde]

@Hyde @MrKleen73 @dapack
so while I don't understand everyone's programming perfectly, I have seen Hyde and DaPack go through short hypertrophy cycles this year inbetween strength cycles. Would I be completely undoing progress and going backwards if I dropped weight in August and enjoyed cardio, intensity, wod like hypertrophy approach with a cut then came back into a strength cycle in Sept?

Or should I just stay the course? I'm not opposed of course to staying the course. too close to quit. I'm just wondering if cycling in a 3-4 week period of specific conditioning and explosive type work would be beneficial to my end goal here.

That’s one of the worst ideas you could possibly entertain, cutting and totally changing your training volume, intensity AND level of specificity. You might as well be asking to go on sabbatical.

You can add a little cardio. You can slowly cut a few lbs. You can make training a little less specific, or lift a tad lighter and higher volume. You can get away with changing ONE of those things at a time, but that’s about it. You need to stay the path.

If you try to chase a second goal before you have achieved the first, you’ll accomplish neither.

Also, deadlift does not reward fat gain, only specific muscle gain. Getting fatter can make it harder to get in optimal position. You can reach a 500lb deadlift at the same weight you are now. Bench rewards any and all weight gain - once you hit the deadlift, you should be closer to bench. Then you can decide if you want to pork your way over that finish line or take your time without adding any extra bodyweight.

 

[Dustin07]

Think in the end just depends on your overall goals really.

Good point, can't shake the big Dead/Bench goals when I'm this close.

You can add a little cardio. You can slowly cut a few lbs. You can make training a little less specific, or lift a tad lighter and higher volume. You can get away with changing ONE of those things at a time, but that’s about it. You need to stay the path.

This is definitely a challenge I have found this year. When focusing on strength, there is simply not a lot of time left in the day for additional cardio. it's not zero time, but it's not much.

If you try to chase a second goal before you have achieved the first, you’ll accomplish neither.

zing! Got me!
although in my defense I wasn't really setting goal 2, I was just contemplating the idea of a very specific month aimed at conditioning and explosiveness (oly, springs, kb's, etc).

Also, deadlift does not reward fat gain, only specific muscle gain. Getting fatter can make it harder to get in optimal position. You can reach a 500lb deadlift at the same weight you are now. Bench rewards any and all weight gain - once you hit the deadlift, you should be closer to bench. Then you can decide if you want to pork your way over that finish line or take your time without adding any extra bodyweight.

Well, one goal at a time I suppose is the way to keep chipping away. I'm 5#'s from my Bench and 25lbs from my pull so I'm getting close on both. I'm not going to get shredded in the next 24hrs so I'm eating for performance.

Right now as I I wrap up this week and prepare to essentially grind out another cycle next Sunday/Monday I am leaning towards upping calories a tiny bit. Not McDonalds for snacks, but add to my protein portions and preWO carbs, and keep staying the current course but I might throw in more explosive work as well for a couple weeks to see if that helps.

On the deads, I need to make sure I'm getting my deficits in. that's definitely the week point. once I break the shins or so, the pull goes. Bench I'm less certain about but I sort of think lighter weight ME day with those bands might actually help.

 

[Hyde]

You are very close, especially on bench. I would start handling 315 in the slingshot every other week after your main move if you can. Make big jumps to it and use a spotter. Get your nervous system used to handling it routinely, teaching it how to hold it with your lats, keep a grip on it, the heel pressure it takes to maintain your arch position, etc.

When you wrap your mind around it so that it becomes normal to you, and you can truly self-identify as a 315 bencher, you will be ready to take it because it will become a foregone conclusion in your mind.

 

[Dustin07]

Bench

2 x 10 x 95
5 x 135

+ Green band
3 x 135, 155, 175
1 x 195, 215

+ Red band
1 x 225

No bands
1 x 245, 265, 285, 300 (just missed)

+ Slingshot
2 x 300

+ Green bands
10 x 3 x 155 EMOTM

CGBP
5 x 185, 205, 225, 230 (PR? Lol)

Wide grip
2 x 15 x 135

Machine dips
3 x 10-15

SS with lateral raises
10 x 30s, 35s, 37.5s
Dropset
12 x 27.5s

Tri rope extensions
4 x 10-15

Superset with ez bar curls
6 x 10






Notes
I think with better form I had that 300... 285 felt as fast and clean as 265.

Basically everything on CGBP is pr territory since I never went over like 185lbs before that session I had a week or two ago.

All in all felt like a great session.

 

[Dustin07]

You are very close, especially on bench. I would start handling 315 in the slingshot every other week after your main move if you can. Make big jumps to it and use a spotter. Get your nervous system used to handling it routinely, teaching it how to hold it with your lats, keep a grip on it, the heel pressure it takes to maintain your arch position, etc.

When you wrap your mind around it so that it becomes normal to you, and you can truly self-identify as a 315 bencher, you will be ready to take it because it will become a foregone conclusion in your mind.

Wish I read this before I lifted today I would have made one more jump while I had my spotter available to me. I'll definitely keep slingshot a priority, so far best SS rep is 330 x 1

 

[Hyde]

Wish I read this before I lifted today I would have made one more jump while I had my spotter available to me. I'll definitely keep slingshot a priority, so far best SS rep is 330 x 1

What you did today was great; it’s just keeping your body used to that 300-320 range that’s going to pay out. 1-3 reps at 300-320 very often is going to help relax your mind to the weight, so you forget your fears and it becomes a normal thing. You have to respect maximal weight, but you don’t want to fear it.

Also, don’t lose weight right now. I’m not saying you need to gain, but don’t make your job harder by cutting anything either.

 

[Dustin07]

What you did today was great; it’s just keeping your body used to that 300-320 range that’s going to pay out. 1-3 reps at 300-320 very often is going to help relax your mind to the weight, so you forget your fears and it becomes a normal thing. You have to respect maximal weight, but you don’t want to fear it.

Also, don’t lose weight right now. I’m not saying you need to gain, but don’t make your job harder by cutting anything either.

Thanks man. The past 24hrs of discussion got my head screwed on straight. My plan is to more or less eat clean but in a slight surplus specifically on lifting days, increasing my carbs preWO. Not trying to gain, but eating to support the work.

 

[Hyde]

When you missed 300 today, how did you miss? Pretty much right off the bottom, midway, or (most rarely) couldn’t lock just the last inch or two?

Do you feel you were in correct position, or is there something in your setup or execution you felt was off (like not keeping the bar driving in the path you feel strongest, overflaring your elbows, lowering way too slowly, etc)?

The answers to these questions could help drive decisions on what we need to focus most on to immediately improve.

 

[Dustin07]

When you missed 300 today, how did you miss? Pretty much right off the bottom, midway, or (most rarely) couldn’t lock just the last inch or two?

Do you feel you were in correct position, or is there something in your setup or execution you felt was off (like not keeping the bar driving in the path you feel strongest, overflaring your elbows, lowering way too slowly, etc)?

The answers to these questions could help drive decisions on what we need to focus most on to immediately improve.

I got it into an awkward height 5-6" off the chest, a place normally where it would come back down but I was able to hold it there and tell my spotter to take it. Makes me think some heavy pauses could help.

When I finished with my speed banded work it took me a couple sets to find my best bar path where the bar went from a slow straight up and down, into a nice fast explosive arch by the end.

That makes me think

A. I might have crumpled some in my arch
B. My bar path could improve on the heavier sets (mental acuity maybe)
C. Heavy pauses to get comfortable in that position might help?

 

[Hyde]

I got it into an awkward height 5-6" off the chest, a place normally where it would come back down but I was able to hold it there and tell my spotter to take it. Makes me think some heavy pauses could help.

When I finished with my speed banded work it took me a couple sets to find my best bar path where the bar went from a slow straight up and down, into a nice fast explosive arch by the end.

That makes me think

A. I might have crumpled some in my arch
B. My bar path could improve on the heavier sets (mental acuity maybe)
C. Heavy pauses to get comfortable in that position might help?

So the thing that stands out to me is that you weren’t sure where the bar should go even after all the speed work. Remember that speed work is to be done with maximum focus and intent. Try to view every rep as 315, lowering it with the level of control to the same spot and unleashing maximum intensity to drive the weight up.

Basically, use the speed work as a chance for optimal practice. If you coast on that, you won’t develop the acceleration to break through that transition off the chest/delts onto the triceps (where you failed is a fairly classic transition point of poor leverage while the starting muscles hand off priority to the tris).

Also, always pause your first rep of any sets so you can consistently place and understand your optimal position.

TLDR: Pause your first rep of any set, and focus on perfect practice with speed work as well as maximal acceleration all the way to lockout (within control, don’t just throw it!).

 

[Dustin07]

So the thing that stands out to me is that you weren’t sure where the bar should go even after all the speed work. Remember that speed work is to be done with maximum focus and intent. Try to view every rep as 315, lowering it with the level of control to the same spot and unleashing maximum intensity to drive the weight up.

Basically, use the speed work as a chance for optimal practice. If you coast on that, you won’t develop the acceleration to break through that transition off the chest/delts onto the triceps (where you failed is a fairly classic transition point of poor leverage while the starting muscles hand off priority to the tris).

Also, always pause your first rep of any sets so you can consistently place and understand your optimal position.

TLDR: Pause your first rep of any set, and focus on perfect practice with speed work as well as maximal acceleration all the way to lockout (within control, don’t just throw it!).

Roger that, fantastic feedback and I think this is going to help me a lot in terms of mental cue:

"that transition off the chest/delts onto the triceps "

Bummed today's session is over, already pumped for the next go!

Although I have been hitting my ultra hard this week and that puts me in a ridiculously good mood. I packed some for Vegas cause I'm planning on hitting the gym at Mandalay too. Probably won't be heavy but if I can it will be volume.

 

[Dustin07]

"Pause your first rep of any set, and focus on perfect practice with speed work as well as maximal acceleration all the way to lockout"

That's another note I need to give consideration too. My first rep is usually slow as the joints snap, crackle and pop so I'm thinking about dodging pain more than anything. I'll be keeping this in my head going forward

Although often times I randomly throw in these pause reps in either the first or last rep as well. I'm not sure why I do that, it's like a moment where I feel like I have complete control over this weight and I'm going to enjoy this rep in perfection.

 

[MrKleen73]

Sounds like Hyde is going to have you breaking that 315 before you know it. Glad you figured out your current priority, and now you can attack that directly.

 

[Hyde]

Sounds like Hyde is going to have you breaking that 315 before you know it. Glad you figured out your current priority, and now you can attack that directly.

At 5lbs away, he’s just right there. A bit more good training and it’s going to happen!

 

[Hyde]

Every day when you wake up, see yourself benching 3 wheels successfully and tell yourself confidently “I am a 315 bencher.”

Affirmations are very powerful. They need be rooted in reality/plausibility, none of that horsecrap about getting better in every way every day or something that might as well be claiming you can now fly. But lifting heavy is very much mental. You need to believe you can do it! And we know from the free throw study how powerful visualization is as far as extra neurological practice. It works.

 

[MrKleen73]

At 5lbs away, he’s just right there. A bit more good training and it’s going to happen!

Agreed! He is so close on both goals right now.

 

[Dustin07]

Warm up
10 min incline liss
Power cleans
10 x 95, 135

Deads
8 x 225

Deficit on 1 purple plate
5 x 225, 275, 325
3 x 375

No deficit
5 x 405

+ Green band
10 x 3 x 250
EMOTM

Tbar rows
5 x 10

SS w/
EZ bar curls
5 x 10


Notes
Flew down to Vegas Weds night post workout till Saturday night for a buddies work event.. basically spent three days at the pool enjoying the vitamin d. Got to the gym twice but it wasn't much of a gym so just did what I could. Like 4 x 12 DB press at 75lbs cause that's all they had lol

Was really hard to heat enough so every meal my wife and I ordered extra chicken. Ended up home at the same weight I left.
Moving a little slow today but I think dropping weight on the banded work is helping (hopefully).

 

[dapack]

Lifts are continuing to look strong. Might be wrong but think this is the longest stretch you might be having with the weights this high all around.

 

[Hyde]

Sounds like a nice trip. Travel always wipes me a little; you’ll feel stronger next week very likely.

 

[Dustin07]

Lifts are continuing to look strong. Might be wrong but think this is the longest stretch you might be having with the weights this high all around.

thanks man I appreciate it. yes this is definitely a new phenomena for me, being able to pull 405+ every week basically without any recovery issues. Bench is staying strong too. I'm really only about 10-14lbs heavier than my previous averages but that little bit seems to be making a huge difference.

Sounds like a nice trip. Travel always wipes me a little; you’ll feel stronger next week very likely.

Yeah I think at 405 I pulled 6 reps one time so yesterday I contemplated going for at least 7 or 8. the 5 were pretty clean but it felt like 5 was enough. Didn't have my normal preWO etc, hit the gym around 10:30am Sunday after flying in around 11pm Saturday so all things considered it feels like it was a great session. Now that I have that trip behind me I can focus a bit. I've restocked rice bowls for preWO etc to keep that slight surplus on my lifting days.

 

[Dustin07]

So the thing that stands out to me is that you weren’t sure where the bar should go even after all the speed work. Remember that speed work is to be done with maximum focus and intent. Try to view every rep as 315, lowering it with the level of control to the same spot and unleashing maximum intensity to drive the weight up.

Affirmations are very powerful. They need be rooted in reality/plausibility, none of that horsecrap about getting better in every way every day or something that might as well be claiming you can now fly. But lifting heavy is very much mental. You need to believe you can do it! And we know from the free throw study how powerful visualization is as far as extra neurological practice. It works.

I've been thinking about all this the past few days while I was travelling, I just did not have an appropriate way to really get on line and banter with you and the guys much. I have really loved how using the slingshot has helped me feel very (relative) heavy weight and build my confidence there. Ironically (?) the juxtaposition of using the banded days to make lighter stuff feel heavier has left raw heavy weight also feeling lighter. These two tools have really made benching even more fun that it was before. I find myself excited for each session, and visualizing my workouts days in advance, thinking about progressions, warm-ups everything.

 

[Dustin07]

Bench
20 x bar
10 x 95, 135

+Red band
3 x 135, 165, 195
2 x 225
1 x 240 (banded PR)

No band
1 x 265, 285

Slingshot
1 x 305, 320, 320
12 x 225

No slingshot
5 x 240

CGBP
10 x 185
5 x 205, 225

Tricep rope pushdowns
3 x 15

Superset ez bar curls
3 x 15

Notes
Man you put three plates on and everyone wants to talk to you lol

 

[MrKleen73]

Yep, the 3 wheel club is when most average gym goers start taking people real serious.

 

[Dustin07]

Yep, the 3 wheel club is when most average gym goers start taking people real serious.

the irony is I'm probably a lot chattier when the weight is like 1/2 that but when I'm heavy I'm totally in the zone and sorta oblivious to anything going on around me, lol

 

[MrKleen73]

the irony is I'm probably a lot chattier when the weight is like 1/2 that but when I'm heavy I'm totally in the zone and sorta oblivious to anything going on around me, lol

That's a good thing!

 

[dapack]

Bench
20 x bar
10 x 95, 135

+Red band
3 x 135, 165, 195
2 x 225
1 x 240 (banded PR)

No band
1 x 265, 285

Slingshot
1 x 305, 320, 320
12 x 225

Hitting 285 for a single after that work is solid. 315lbs is right around the corner for you.

 

[dapack]

the irony is I'm probably a lot chattier when the weight is like 1/2 that but when I'm heavy I'm totally in the zone and sorta oblivious to anything going on around me, lol

Agree with you. Don't talk to anyone at the gym but once the weights start moving up, specially the top set, a switch goes off and go from smiling to looking like I am pissed at the world. Really not to approachable around that time.

 

[Dustin07]

Agree with you. Don't talk to anyone at the gym but once the weights start moving up, specially the top set, a switch goes off and go from smiling to looking like I am pissed at the world. Really not to approachable around that time.

I have a feeling I'm probably the same way. warm up sets are one thing, but when I'm in that upper portion of my session my focus is 100% on the next set, what went well or wrong with the last set, and making sure I'm prepared to not fail on my next attempt etc.