To Infinity.... and Beyond!

[Dustin07]

Nice, what was his PR?

He put up 140 raw and 155 in the sling shot. The 155 isn't a PR but I think he had 165 in him. He logs his workouts exactly like I do, except posts them to notepad on his phone instead of here like me of course. He has a lot more in him for sure, similar to his dad he hasn't learned how to reach to his true potential. But his leg press is pushing 500lbs

I will say that after almost a year of very irregular lifting with him, and using my slingshot a lot, his form is looking much better. it takes time for a kid to learn these things but at 140 he wasn't flaring his elbows at all, wrists looked locked pretty well. aside from bringing the bar path a little low on the ribcage it looked like a really good rep for him. I think the slingshot has helped him develop form much better than I was at that age.

 

[MrKleen73]

He put up 140 raw and 155 in the sling shot. The 155 isn't a PR but I think he had 165 in him. He logs his workouts exactly like I do, except posts them to notepad on his phone instead of here like me of course. He has a lot more in him for sure, similar to his dad he hasn't learned how to reach to his true potential. But his leg press is pushing 500lbs

I will say that after almost a year of very irregular lifting with him, and using my slingshot a lot, his form is looking much better. it takes time for a kid to learn these things but at 140 he wasn't flaring his elbows at all, wrists looked locked pretty well. aside from bringing the bar path a little low on the ribcage it looked like a really good rep for him. I think the slingshot has helped him develop form much better than I was at that age.

Awesome so over the big wheel! How low on the ribs was it? With a decent arch my bar path doesnt ever touch my chest, it is at the bottom of sternum under my pecs.

 

[gphagan1]

He put up 140 raw and 155 in the sling shot. The 155 isn't a PR but I think he had 165 in him. He logs his workouts exactly like I do, except posts them to notepad on his phone instead of here like me of course. He has a lot more in him for sure, similar to his dad he hasn't learned how to reach to his true potential. But his leg press is pushing 500lbs

I will say that after almost a year of very irregular lifting with him, and using my slingshot a lot, his form is looking much better. it takes time for a kid to learn these things but at 140 he wasn't flaring his elbows at all, wrists looked locked pretty well. aside from bringing the bar path a little low on the ribcage it looked like a really good rep for him. I think the slingshot has helped him develop form much better than I was at that age.

That’s great….him working out with you and learning proper form from his Dad will help him so much as he progresses. You’ll be able to help him not develop bad habits.

 

[Dustin07]

Awesome so over the big wheel! How low on the ribs was it? With a decent arch my bar path doesnt ever touch my chest, it is at the bottom of sternum under my pecs.

his upper body form is developing well but we don't have the lower body portion of the bench dialed in yet so he's giving up a lot of leg drive. I tend to go to sternum too while arching as much as I can (which is very very little to be honest). lately I've been trying to play with a bar path that is a little higher towards the pecks just to explore differences in movement efficiencies and explosiveness but generally my bar path is pretty low, his is down close the sternum right now on a lot of reps too but I don't think it should be or needs to be on him with no arch, he might be mimicking me on accident lol.

 

[GreenMachineX]

Sunday bro sesh with my boy.

Warm up
DB inclines
DB curls
Decline press

Bench
10 x 135
5 x 185
3 x 225
1 x 265, 285

Sling shot
2 x 300
1 x 315

Raw
8 x 230
15 x 190
20 x 135 (wide grip, no wraps)


Short session unfortunately but we hit some important metrics and the boy had a bench PR today.

I don't recall...have you got 300 on bench press pr yet?

 

[Dustin07]

I don't recall...have you got 300 on bench press pr yet?

yes sir, right before the labor day holiday

Invalid Link Removed

 

[Dustin07]

Deads
10 x 135, 185
1 x 225, 275, 325, 375, 415, 455

Rack pulls (high shin below knee)
1 x 405, 445

RDLs
5 x 225, 275, 315

DB curls
4 sets x 8-12

Superset with
Goblet squats (same dbs)

Preacher curls
4 sets past failure
Buddy and I helping each other work a few reps fast failure.

Notes
I think I had more in me but felt a twinge mid gut where my belt buckle is and didn't want to tempt fate. Still pushed my big numbers.

 

[Dustin07]

I told my buddy that stopping heavy today is OK as long as we get good volume on Thursday. Did not feel super challenged today but felt good. I think I had a PR in me today but if I pulled 480 for a 1rm PR it would only be a 5lb PR and that to me was not worth the risk of CNS destruction setting me back, or further irritating my mid gut section above my belly button (which seems fine an hour later, I think my buckle was just pressing hard)

 

[MrKleen73]

Ugh just seeing rack deads after last week is like Damn it! I am still a bit bound up from them. Going to have to use the pendulum squat tomorrow more than likely instead of a regular back squat. I will still get stellar work in though! Just have to see what I can do. It is improving every day so tomorrow may not be too bad.

Yeah, if you thought a 5lb PR might mess you up more than benefit you then that was the right move. Sometimes it's hard not to just take the bait and that is where the risk comes in.

 

[Dustin07]

Ugh just seeing rack deads after last week is like Damn it! I am still a bit bound up from them. Going to have to use the pendulum squat tomorrow more than likely instead of a regular back squat. I will still get stellar work in though! Just have to see what I can do. It is improving every day so tomorrow may not be too bad.

Yeah, if you thought a 5lb PR might mess you up more than benefit you then that was the right move. Sometimes it's hard not to just take the bait and that is where the risk comes in.

I think seeing that I didn't take rack pulls over my conventional is evidence it was prudent to hang low for today. Still came up 20lbs from last week, only ten lbs off my current strength cycle and felt better at 455 than 435. Maybe.... Maybe I could have gone higher but my buddy was trashed at 455 with me.

I move heavier with him but I also wear him out so I'm sorta managing both of our energy levels lol. Which is funny cause he squats 150lbs more than me any day of the week but I got him on deads and bench.

 

[Dustin07]

Ugh just seeing rack deads after last week is like Damn it! I am still a bit bound up from them. Going to have to use the pendulum squat tomorrow more than likely instead of a regular back squat. I will still get stellar work in though! Just have to see what I can do. It is improving every day so tomorrow may not be too bad.

Yeah, if you thought a 5lb PR might mess you up more than benefit you then that was the right move. Sometimes it's hard not to just take the bait and that is where the risk comes in.

The goblet squats I threw in as an extra for fun accessory hit me more than anything! Lol

They weren't true goblets it was double DB in front rack clean position.

So I db curled 45s for 8, then racked and squated them for 8.

 

[akboom87]

The goblet squats I threw in as an extra for fun accessory hit me more than anything! Lol

They weren't true goblets it was double DB in front rack clean position.

So I db curled 45s for 8, then racked and squated them for 8.

Man still pulling some good numbers man! Every time I catch up on your log I’m like I need to get a slingshot to try out and then I never do

 

[gphagan1]

Deads
10 x 135, 185
1 x 225, 275, 325, 375, 415, 455

Rack pulls (high shin below knee)
1 x 405, 445

RDLs
5 x 225, 275, 315

DB curls
4 sets x 8-12

Superset with
Goblet squats (same dbs)

Preacher curls
4 sets past failure
Buddy and I helping each other work a few reps fast failure.

Notes
I think I had more in me but felt a twinge mid gut where my belt buckle is and didn't want to tempt fate. Still pushed my big numbers.

You definitely got some good deadlift numbers at 196 lbs BW. I’ve just started following your log, so I haven’t caught up, but are you planning on a powerlifting comp. in the future? I knew you had competed a lot in CrossFit, but wasn’t sure if you were training for a competition in powerlifting.

 

[PolishHamm3r77]

Deads
10 x 135, 185
1 x 225, 275, 325, 375, 415, 455

Rack pulls (high shin below knee)
1 x 405, 445

RDLs
5 x 225, 275, 315

DB curls
4 sets x 8-12

Superset with
Goblet squats (same dbs)

Preacher curls
4 sets past failure
Buddy and I helping each other work a few reps fast failure.

Notes
I think I had more in me but felt a twinge mid gut where my belt buckle is and didn't want to tempt fate. Still pushed my big numbers.

I was doing deads back in 2014. Felt a weird tweak or twinge in my abdomen. Put my hand on my stomach and my “innie” was now an “outtie”. Asked my mother and I was a colicky baby, cried a lot and had an umbilical hernia. Late 70’s solution was medical tape and a dime. Lmao. I could pop it back in and I was fine until I overexerted myself again. This went on for months, went to dr and he explained that WHEN it goes I could unzip my fascia to my sternum. But it was still classified as an elective surgery. I felt it was more like a ticking time bomb. Got it taken care of w sutures no mesh

Not saying this is your circumstance but find out if u had an umbilical hernia as a baby.

 

[Dustin07]

Man still pulling some good numbers man! Every time I catch up on your log I’m like I need to get a slingshot to try out and then I never do

do it man, it's a blast! I still have to force myself to hit my raw numbers before I "play" but I do feel like holding 315lb+ regularly with the slingshot gives me greater stability and confidence when I'm pushing 290-300 raw. 280 used to feel really heavy and unstable. now days 300lbs feels comfortable from a stabilizer standpoint. doesn't mean I'll always hit it, just that it feels very stable.

are you planning on a powerlifting comp. in the future? I knew you had competed a lot in CrossFit, but wasn’t sure if you were training for a competition in powerlifting.

I don't think so, I think generally speaking my competing days are behind me. I just lift cause I love it and I love looking big lol. Wife and I were watching I think "live to be 100" on netflix and they talked about how these people exercise and lift weights and I just laughed... I was like, wow I don't remember the last time I contemplated going to the gym for health haha I just do it cause I love it.

honestly though when I'm out of the gym for a prolonged period I do feel like a POS. When my arms feel a certain way not filling out my sleeves, my legs don't fill out the slacks, my chest or shoulders aren't popping. There is a certain addiction to feeling fit, even if "fitness" isn't the #1 reason/goal

Felt a weird tweak or twinge in my abdomen. Put my hand on my stomach and my “innie” was now an “outtie”.

mine was about 2" above the belly button, I think it was just how my belt rubbed on me, generally I just block these ideas out of my head and don't even worry about it cause if it happens... it happens. no sense in dealing with something that hasn't happened lol

But it was still classified as an elective surgery. I felt it was more like a ticking time bomb. Got it taken care of w sutures no mesh

my old coach had a double and got the mesh. he said once he recovered he was better than ever and set some squat/deadlift PRs....

 

[MrKleen73]

Some nice work, killing it in here as usual Sir!

 

[PolishHamm3r77]

do it man, it's a blast! I still have to force myself to hit my raw numbers before I "play" but I do feel like holding 315lb+ regularly with the slingshot gives me greater stability and confidence when I'm pushing 290-300 raw. 280 used to feel really heavy and unstable. now days 300lbs feels comfortable from a stabilizer standpoint. doesn't mean I'll always hit it, just that it feels very stable.



I don't think so, I think generally speaking my competing days are behind me. I just lift cause I love it and I love looking big lol. Wife and I were watching I think "live to be 100" on netflix and they talked about how these people exercise and lift weights and I just laughed... I was like, wow I don't remember the last time I contemplated going to the gym for health haha I just do it cause I love it.

honestly though when I'm out of the gym for a prolonged period I do feel like a POS. When my arms feel a certain way not filling out my sleeves, my legs don't fill out the slacks, my chest or shoulders aren't popping. There is a certain addiction to feeling fit, even if "fitness" isn't the #1 reason/goal




mine was about 2" above the belly button, I think it was just how my belt rubbed on me, generally I just block these ideas out of my head and don't even worry about it cause if it happens... it happens. no sense in dealing with something that hasn't happened lol



my old coach had a double and got the mesh. he said once he recovered he was better than ever and set some squat/deadlift PRs....

I use to see a Dentist at the gym who wore a weight belt w a block of wood/ strapping between him and the belt. He had a hernia and told me he would never get the surgery unless it “unzips”. Crazy concept

 

[Dustin07]

Bench
2 x 15 x 95
5 x 135, 185
1 x 215, 235, 255, 275, 290, 295

Slingshot
1 x 315, 325, 335 (missed PR effort)
(315 was super fast)

Raw
7 x 240
2 x 5 x 205 (paused)

Laterals
4 x 12

Superset with hammer strength dips
3 sets

Wish I had another hour to kill in here! Way too short

 

[PolishHamm3r77]

Bench
2 x 15 x 95
5 x 135, 185
1 x 215, 235, 255, 275, 290, 295

Slingshot
1 x 315, 325, 335 (missed PR effort)
(315 was super fast)

Raw
7 x 240
2 x 5 x 205 (paused)

Laterals
4 x 12

Superset with hammer strength dips
3 sets

Wish I had another hour to kill in here! Way too short

Some killer numbers man! I haven’t benched over 200 since I tore tricep in July. 5x195 this week. I’m like Ricky Bobby. I need to learn to lift w the Fear
Invalid Link Removed

 

[Hyde]

So did you miss the 335, or you mean you should have kept it raw to PR that today?

 

[Dustin07]

So did you miss the 335, or you mean you should have kept it raw to PR that today?

No, I was gassed. I can't even really call that one assisted. We got it up together but I definitely failed the rep and he took more than a fingers effort spotting me

I mean I didn't die. But it was a legit failed rep lol. But 315 went so fast I thought for sure....

 

[Dustin07]

Squats!
8 x bar, 95
5 x 135
3 x 185
1 x 225, 255, 285, 315, 275

Deads
5 x 225

+2" deficit
5 x 225

2" deficit + green band
EMOTM
10 x 3 x 225

Leg ext
5 x 12

Superset with EZ bar curls
15 x 60
12 x 70
10 x 80
10 x 90
10 x 80 + 13 x 50 dropset

(this was serious cardio lol. we did not break between any sets and walked from machine to barbell and back for the full 5 rounds, damn near made it a WOD lol)

Notes
Haven't squatted in months and saw this as an opportunity to throw a couple reps in on my volume day. Might have overshot but it was fun and good to know I walk around with an untrained 315 in my back pocket. My buddy however squatted 445 so fast a guy from across the gym yelled at him and said throw another plate on

our take away today was that deads have more carry over to squats than squats do to deads cause as our deadlifts continue to progress, our squats aren't stalling at all, whereas when I was squat centric my deads suffered.

Invalid Link Removed

 

[Dustin07]

I basically have 2 sports in my life right now, lifting and golf. Lifting takes top priority when time is limited, but I walk away from every game and session contemplating what went well, what went wrong, and what changes I would have made. I apply that to my next session or game.

I walked away today curious if I had done enough. I used all the time I had, but I felt as though hammies and glutes did not get worked enough. I also want to see how deads go next week to see if the squats in low volume like this will have any effect (good or bad). Now that I'm sitting down and postWO, I feel a bit worked and shakey, so it was a good session.

the deficit deads felt way too light, but at the same time, that's the point. and lately my banded work for both deads and bench have helped with speed on my heavy days substantially I think.

 

[MrKleen73]

That looks like a heck of a session to me.

 

[Dustin07]

That looks like a heck of a session to me.

thanks man. it was about 2-3 hrs ago and now my abs and legs feel shot LOL. my abs haven't been worked this good in a while.

 

[Hyde]

My first thought was, why did you only do a top single but no actual back off volume on squats? I mean you explained it of course & it makes sense; you were just testing. You would be better next time though instead of going up all the way up to 315, doing a set of 265 for AMRAP with a couple left in the tank. Just don’t kill yourself so you can also do some work on the deads still after.

And the deads did look a tad light as well, based on your current max strength, so maybe try 245 next time you do those?

Effort can be very high without necessarily getting a great stimulus to drive adaptation.

 

[Hyde]

That’s all meant to be constructive btw & to piggyback off your reflection. It did mirror my impression is all. It was still good work!

 

[Dustin07]

My first thought was, why did you only do a top single but no actual back off volume on squats?

That’s all meant to be constructive btw & to piggyback off your reflection. It did mirror my impression is all. It was still good work!

no worries you don't offend me at all, I always appreciate a good blunt constructive observation. historically any week I pulled 400+ i was trashed for about 2 weeks. But my volume was crazy high back then. Now days I can pull 425+ any time I want basically. So I'm trying to treat my hard monday pulls as a full intensity day and my second pull day of the week as something that is constructive and stimulating without annihilating. When real life doesn't get in the way, I love to deadlift on:

Monday - heavy day
Thursday - speed/volume day

that gives me 3 full rest days till my next pull, and 7 full rest days from ME day to ME day basically. right now, that's working as long as I don't overdo my second day and as long as I don't miss my second day.

I'm totally on board with just going up to medium weight AMRAP then following up with my pull accessories if you think that it will compliment the current agenda. My biggest goal this week was to squat, without the squats hurting my pull momentum / progress.

 

[Dustin07]

And the deads did look a tad light as well, based on your current max strength, so maybe try 245 next time you do those?

I agree. some of this is balancing lifting with my buddy. when we do speed / banded bench we throw on say one plate, then the bands. he runs his 3 reps at 135, I throw 10s on and run my 3 reps at 155 etc. we should have done the same thing with deads. at set 3 I did suggest adding weight cause it seemed to light but my workouts really crush him already. Yes he has about a 500lb squat (445 yesterday was FAST), but I have him beat on bench and deads by a small margin, and conditioning by a WIDE margin. so I sorta balance my own training needs with his training capabilities because all in all I do lift better when I train with him vs alone 9 times out of 10. (except on legit bro sessions. if I have time for a 90+ minute session I am more effective alone with my earbuds)

 

[MrKleen73]

I agree. some of this is balancing lifting with my buddy. when we do speed / banded bench we throw on say one plate, then the bands. he runs his 3 reps at 135, I throw 10s on and run my 3 reps at 155 etc. we should have done the same thing with deads. at set 3 I did suggest adding weight cause it seemed to light but my workouts really crush him already. Yes he has about a 500lb squat (445 yesterday was FAST), but I have him beat on bench and deads by a small margin, and conditioning by a WIDE margin. so I sorta balance my own training needs with his training capabilities because all in all I do lift better when I train with him vs alone 9 times out of 10. (except on legit bro sessions. if I have time for a 90+ minute session I am more effective alone with my earbuds)

Just take the extra 10-30 seconds to put your right weight on. You all feed well off of each other and it sounds like he would actually likely appreciate the extra rest. No reason to do something less than you need to for YOUR training. I lifted with my wife for years and we went from 135-185 to 400 and 500+ every set. Just take the time, it is worth it.

Also, and Hyde can clear this up more than me since he is a powerlifter, but I am not sure that deadlifts should be treated quite the same as bench or squats as far as twice a week training. They tend to be harder on the CNS, and lower back recovery seems to take a little longer after them than squats. I am not so sure you need to hit them twice a week. You could easily slide in a low bar squatting session as part of your hypertrophy training which would allow you to keep squats while also increasing the posterior chain recruitment over what high bars allow but less than a second dead lifting session. Of course I could be way off base.

 

[Hyde]

Squatting heavy singles is only really good for conditioning you to optimally take heavy singles. It’s part of peaking, but not necessarily training.

Said another way, 265x6 is 1,590lbs of work volume, while 315x1 is…315. Even if the rep set is submaximal to allow overall sufficient recovery priority for deads, that’s 500% of the volume you manage vs just working up.

I agree. some of this is balancing lifting with my buddy. when we do speed / banded bench we throw on say one plate, then the bands. he runs his 3 reps at 135, I throw 10s on and run my 3 reps at 155 etc. we should have done the same thing with deads. at set 3 I did suggest adding weight cause it seemed to light but my workouts really crush him already. Yes he has about a 500lb squat (445 yesterday was FAST), but I have him beat on bench and deads by a small margin, and conditioning by a WIDE margin. so I sorta balance my own training needs with his training capabilities because all in all I do lift better when I train with him vs alone 9 times out of 10. (except on legit bro sessions. if I have time for a 90+ minute session I am more effective alone with my earbuds)

If you have a partner, make their ass change weights with you. Every set, you each take a 10 off or on. No biggie. My wife does this with her deadlift partner all the time. Set ends, weight changes, lift, repeat.

 

[Dustin07]

Also, and Hyde can clear this up more than me since he is a powerlifter, but I am not sure that deadlifts should be treated quite the same as bench or squats as far as twice a week training. They tend to be harder on the CNS, and lower back recovery seems to take a little longer after them than squats. I am not so sure you need to hit them twice a week. You could easily slide in a low bar squatting session as part of your hypertrophy training which would allow you to keep squats while also increasing the posterior chain recruitment over what high bars allow but less than a second dead lifting session. Of course I could be way off base.

That's what I used to do but I found that 2 sessions a week on squats or 2 sessions a week on deads always seemed to have better carry over for me vs 1 hard session each. I'm still toying with it a bit, I had contemplated following my ME deadlift day with front squats, and my ME squat day with pulls accessories.

No reason to do something less than you need to for YOUR training. I lifted with my wife for years and we went from 135-185 to 400 and 500+ every set. Just take the time, it is worth it.

generally speaking that's what we do now, throw 315 on for him, strip to 275 for me. throw 405 on for him, strip to 315 for me. On bench we do the same, but reverse. Throw 225 on for him, 265 for me. 255 for him, 285 for me etc. The only place we stay pretty close is deadlifts but his grip gives out usually around 440 so I'll typically take one set beyond him, then we drop back to the same RDLs and deficits (typically)

 

[Dustin07]

Even if the rep set is submaximal to allow overall sufficient recovery priority for deads

I think that's the key right there. I'll go with this approach on the next run and see how recovery is, I like how the idea looks on paper so I just gotta see how I respond recovery wise. I've stayed with some fairly consistent approach for a few months and I do feel a need to make small adjustments here and there to avoid stagnating in the stimulus some.

 

[MrKleen73]

That's what I used to do but I found that 2 sessions a week on squats or 2 sessions a week on deads always seemed to have better carry over for me vs 1 hard session each. I'm still toying with it a bit, I had contemplated following my ME deadlift day with front squats, and my ME squat day with pulls accessories.



generally speaking that's what we do now, throw 315 on for him, strip to 275 for me. throw 405 on for him, strip to 315 for me. On bench we do the same, but reverse. Throw 225 on for him, 265 for me. 255 for him, 285 for me etc. The only place we stay pretty close is deadlifts but his grip gives out usually around 440 so I'll typically take one set beyond him, then we drop back to the same RDLs and deficits (typically)

Sounds like it is similar but I know you are focusing on Deads which is why I just said hypertrophy, it just has to be some volume on the squats not grinders, like 3-4 sets of RPE7-8 if you are trying to push up your deads specifically.

I think that's the key right there. I'll go with this approach on the next run and see how recovery is, I like how the idea looks on paper so I just gotta see how I respond recovery wise. I've stayed with some fairly consistent approach for a few months and I do feel a need to make small adjustments here and there to avoid stagnating in the stimulus some.

Good plan!

 

[Dustin07]

Bench
2 x 15 x 95
8 x 135
3 x 185
1 x 225, 245, 265, 285, 295

Slingshot
1 x 315, 325
3 x 305

Green bands
3 x 135
EMOTM
10 x 3 x 165

Raw (for fun)
15 x 185
20 x 135

Laterals
3 x 10 x 37.5s

I opted against making a 305 (PR) attempt today because although 295 felt easy, it was challenging enough that I didn't want a failed rep. I wanted to super set laterals with dips but the dips bars/machine were quite busy and we needed to skedaddle so we did what we could and called it a success.

 

[Dustin07]

Sounds like it is similar but I know you are focusing on Deads which is why I just said hypertrophy, it just has to be some volume on the squats not grinders, like 3-4 sets of RPE7-8 if you are trying to push up your deads specifically.

I like this approach a lot. I might come at it a bit more gingerly. Hyde probably hit the weight perfect, 265 for a set is likely appropriate but I might only take 1 - 2 working sets, follow up with my deads, see how I rebound and maybe add a set the following week etc until I find that just under redline location where I can keep my recovery in check.

Todays session was awesome, absolutely insane pump but damnit again I wish I had another 30 minutes. Still, Made 5 great sessions this week so I can't complain about that.

Current Stack
1 Pump XPG DHEA
3 Pumps XPG EpiAndro post shower, 2 more pumps preWO
6 caps Phosphatidic Acid XT (which I think kicked in this week so I might drop back to 4).

and that's about it aside from some occasional vitamin D, maca, Alpha Gel, etc.

we are now at 39F daily so the cold and dark puts me to sleep fast at night, but that actually aids my recovery. I typically have best recovery in winter I think due to sleeping more.

 

[Hyde]

When you do go to take 305, make the jump from 280-285. That is close enough that it will be a clear indicator if something is wrong & you need to abandon your course, and not be too big of a jump, but shouldn’t be unnecessarily draining either.

 

[Dustin07]

When you do go to take 305, make the jump from 280-285. That is close enough that it will be a clear indicator if something is wrong & you need to abandon your course, and not be too big of a jump, but shouldn’t be unnecessarily draining either.

That's sorta where my brain was today. I knew I had 295 in the bag but wasn't sure about 305 and I felt like I was going to make more progress by getting a clean confident 295 than a failed 305. I sorta knew that the 10lb difference was gonna mean I only had 1 attempt in me at either weight though.

I was thinking next week trying to just add 5lbs to each step in my progression:

1 x 225, 245, 265, 285, 295

Maybe then I'll do like 230, 250, 270, 285, 300.
hit 300 again then make the 305 attempt on a later session.
225-265 feel like cake now, very smooth and fast. but they do serve a great purpose in lubricating the joints. the 225s are definitely necessary for my elbows and shoulders to feel good and warm.

 

[MrKleen73]

I was going to suggest doing the 285 set at 290 then jumping to 305, we are all on similar mindsets.

 

[Hyde]

“Never tie your PR, dude.”
-Louie Simmons

 

[Dustin07]

time to bust out the .25lb micro plates

 

[Hyde]

time to bust out the .25lb micro plates

Invalid Link Removed

 

[Dustin07]

Deads
10 x 135
5 x 185, 225
1 x 275, 325, 375, 415, 445, 480 (missed midshin)
2 x 405

RDLs
3 x 6 x 315
Long pause at shin on last two reps each set.

EZ bar curls
5 sets
5 x 10 x 80
+ 15 x 60 dropset

Superset with hammer strength front lat rows
5 sets


Notes.
Dragging ass, hard to get out of bed today, but 445 moved so fast and flawlessly I had to make the PR attempt (475 being current best)

 

[MrKleen73]

Sometimes you just have to give it a lil hell trying... Right?!?!?!

 

[Dustin07]

Sometimes you just have to give it a lil hell trying... Right?!?!?!

Yeah sorta backed myself into a corner with that 445 pull lol.
+ 20lbs at 465 would likely be my last top effort of the day, so no PR but probably would have got it
+35lbs a bit harder, but a PR attempt.

rethinking everything; I think a decent approach for the next few weeks might be to drop 5lbs next week and make 10lb efforts going forward. so top sets/reps of:

week 1 = 460
week 2 = 470
week 3 = 480
week 4 = 490
week 5 = 500

(last week was 455).

of course training isn't necessarily linear but it might make an interesting attempt/approach. My deficits are doing their job, I think RDLs are working so I need to add weight to both of those, and maybe sprinkle in a rack pull day every other week.

 

[Dustin07]

also at this weight, do you guys have strong opinions on how big the jumps should be when I break 400lbs? I start out with 50lb jumps:

225, 275, 325, 375

then I drop to 40-ish lb jumps. I need to dial in what is too much vs what is too little so that I'm not essentially making 3 attempts within 1% of each other and wasting energy on the first 2.

 

[Hyde]

also at this weight, do you guys have strong opinions on how big the jumps should be when I break 400lbs? I start out with 50lb jumps:

225, 275, 325, 375

then I drop to 40-ish lb jumps. I need to dial in what is too much vs what is too little so that I'm not essentially making 3 attempts within 1% of each other and wasting energy on the first 2.

No more than 7% of 1RM once you get to 80% and up is a good rule. When in doubt, round down.

 

[Dustin07]

No more than 7% of 1RM once you get to 80% and up is a good rule. When in doubt, round down.

solid. OK then 25-30lb jumps should be my max in the upper echelon. working backwards then for my next 480 attempt I could see:

390 > 420 > 450 > 480.
but before that, next week I could feasibly see:
370 > 400 > 430 > 460.

these numbers make pretty solid sense to me.

 

[Segansational]

also at this weight, do you guys have strong opinions on how big the jumps should be when I break 400lbs? I start out with 50lb jumps:

225, 275, 325, 375

then I drop to 40-ish lb jumps. I need to dial in what is too much vs what is too little so that I'm not essentially making 3 attempts within 1% of each other and wasting energy on the first 2.

I guess my question is, why so many leading up to it? I mean, they seem reasonable increases and I'd do similar, but are you killing your endurance by doing thr 225 to begin with, the 325, etc.? I don't know, so more asking the whole group here.

 

[PolishHamm3r77]

I guess my question is, why so many leading up to it? I mean, they seem reasonable increases and I'd do similar, but are you killing your endurance by doing thr 225 to begin with, the 325, etc.? I don't know, so more asking the whole group here.

Kinda thinking the same thing. Acclimation is def important but could doing a little less at the beginning add up to that +5lb. PR?