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To Infinity.... and Beyond!

Bench
12 x 95
10 x 135
3 x 185
1 x 225, 245, 265
1 x 285, 285

+ Green Bands
3 x 135

EMOTM
9 x 3 x 155
1 x 4

CGBP
10 x 185
5 x 205, 225 (5th was assisted here)
10 x 135

Lying ez bar skullies
4 x 15

Pec deck
5 sets to failure

Planned on squats, buddy thought we were doing bench. I thought about and felt this made more sense for today, squat tomorrow. Good session.

and yes I hit 285 twice sorta for a reason. First attempt was middle finger on band. second attempt was ring finger on band. I haven't really decided if a slightly wider or narrower grip is better for me but I find myself gravitating towards ring finger (slightly narrower).
 
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Dustin07 said:
Bench
12 x 95
10 x 135
3 x 185
1 x 225, 245, 265
1 x 285, 285

+ Green Bands
3 x 135

EMOTM
9 x 3 x 155
1 x 4

CGBP
10 x 185
5 x 205, 225 (5th was assisted here)
10 x 135

Lying ez bar skullies
4 x 15

Pec deck
5 sets to failure

Planned on squats, buddy thought we were doing bench. I thought about and felt this made more sense for today, squat tomorrow. Good session.

and yes I hit 285 twice sorta for a reason. First attempt was middle finger on band. second attempt was ring finger on band. I haven't really decided if a slightly wider or narrower grip is better for me but I find myself gravitating towards ring finger (slightly narrower).
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I’m 5’10” with long arms and I prefer ring on the rings myself. Shortening the ROM as much as reasonable is important, but you also need to keep joints stacked enough to express your muscular strength to the fullest. Plenty of champion raw benchers use a surprisingly narrow grip, as it protects the pecs and lets them use more of their exceptional arm strength/leverage with shorter/thicker arms.
 
Hyde said:
I’m 5’10” with long arms and I prefer ring on the rings myself. Shortening the ROM as much as reasonable is important, but you also need to keep joints stacked enough to express your muscular strength to the fullest. Plenty of champion raw benchers use a surprisingly narrow grip, as it protects the pecs and lets them use more of their exceptional arm strength/leverage with shorter/thicker arms.
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It took me about a year to slowly work with a wide grip without pain or injury risk, which I have enjoyed from a training perspective and I really feel like that + inclines have given me some new hypertrophy I wasn't getting before... but yeah it's interesting, I bring it back in to ring on ring and that seems to be about the right spot.

I used to be narrower than that, probably another finger+ but this seems to be the sweet spot now.


another note, I think last night was the second or third time I had some XPG Suppress C in my system and I also opted against taking any melatonin because mornings have been groggy.... that was some great sleep though!
 
That is my favorite hand position on bench as well!
 
Squats
10 x 95
3 x 135, 185
1 x 225, 265, 295, 325, 350 (1rm PR)
3 x 315, 295

Leg curls
5 x 15

Leg ext
4 x 15

Adductor machine
5 sets
-almost at full stack so this is really working.




Honestly felt like a rest day going in. I told my buddy I'd let the barbell decide if I was going heavy or not after a couple sets. In theory, 5 x 295 would have been my linear progression goal but it felt LIGHT today.

350 on my back felt like 225. I might have actually had a substantially larger jump in me like 365 but I wanted to avoid a failure and feed recovery.

this couple came over so my buddy asked if they were waiting on our rack, they said no we just wanted to watch 😅 they're like how old are you? I don't know if that was an insult or a compliment haha. turns out they were the same age and they didn't think anyone over 40 could do that. I was like **** that dude, I'm 42 next month and still setting PRs lol

then of course my buddy put on 465 so my moment of glory was over but it was nice while it lasted 😅
 
My buddy took a snap. I think I must have rebuilt the calves and badonkadonk. They don't look as small as they did earlier this year when I brought squats back in


edit: actually my ass looked bigger on my phone. looks small again lol



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Dustin07 said:
My buddy took a snap. I think I must have rebuilt the calves and badonkadonk. They don't look as small as they did earlier this year when I brought squats back in


edit: actually my ass looked bigger on my phone. looks small again lol



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So you’re sayin’ you think you’re getting squat booty.😎
 
Oh I am sure it has grown back a bit.
 
Dustin07 said:
Squats
10 x 95
3 x 135, 185
1 x 225, 265, 295, 325, 350 (1rm PR)
3 x 315, 295

Leg curls
5 x 15

Leg ext
4 x 15

Adductor machine
5 sets
-almost at full stack so this is really working.




Honestly felt like a rest day going in. I told my buddy I'd let the barbell decide if I was going heavy or not after a couple sets. In theory, 5 x 295 would have been my linear progression goal but it felt LIGHT today.

350 on my back felt like 225. I might have actually had a substantially larger jump in me like 365 but I wanted to avoid a failure and feed recovery.

this couple came over so my buddy asked if they were waiting on our rack, they said no we just wanted to watch they're like how old are you? I don't know if that was an insult or a compliment haha. turns out they were the same age and they didn't think anyone over 40 could do that. I was like **** that dude, I'm 42 next month and still setting PRs lol

then of course my buddy put on 465 so my moment of glory was over but it was nice while it lasted
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These people never watched Chad Coy run a 1,000lb yoke BELTLESS in a commercial gym at 48 years old.

He tore his quad on that run, but that wasn’t because he didn’t have a belt on
 
Standing DB curls
20 x 25s
15 x 30s
8 x 40s, 45s, 50s
10 x 40s

Seated DB curls
2 x 12 x 30s
2 x 10 x 35s

Pullups
BW x 12
10 x +9lbs
8 x +15lbs
8 x +9lbs

-didnt have my weight belt so I just pinched a med ball between my knees-

Chin ups
3 x 9

BB rows
10 x 95, 135, 155
8 x 175
6 x 185
15 x 135
20 x 95 - snatch grip -

Rear delt swings
3 x 15 x 20s

Lat pull downs
3 sets
+ 2 drop sets

Unilateral row (machine)
3 sets



Notes
Had a PTO day to meet the boys for Friday golf. They bailed on account of rain forecast so I'm making lemons with a bonus gym day. Decided back and arms would be lower impact after a fairly heavy squat/bench/pull week but wanted to have fun with it, mixing up my reps and weight a bit.

Was hella fun and relaxing to have a gym PTO day

Weight 188.


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Dustin07 said:
Standing DB curls
20 x 25s
15 x 30s
8 x 40s, 45s, 50s
10 x 40s

Seated DB curls
2 x 12 x 30s
2 x 10 x 35s

Pullups
BW x 12
10 x +9lbs
8 x +15lbs
8 x +9lbs

-didnt have my weight belt so I just pinched a med ball between my knees-

Chin ups
3 x 9

BB rows
10 x 95, 135, 155
8 x 175
6 x 185
15 x 135
20 x 95 - snatch grip -

Rear delt swings
3 x 15 x 20s

Lat pull downs
3 sets
+ 2 drop sets

Unilateral row (machine)
3 sets



Notes
Had a PTO day to meet the boys for Friday golf. They bailed on account of rain forecast so I'm making lemons with a bonus gym day. Decided back and arms would be lower impact after a fairly heavy squat/bench/pull week but wanted to have fun with it, mixing up my reps and weight a bit.

Was hella fun and relaxing to have a gym PTO day

Weight 188.


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That’s the best way to spend a PTO is at the gym.
A golf day with the boys is pretty cool too though.😎
 
Dustin07 said:
Standing DB curls
20 x 25s
15 x 30s
8 x 40s, 45s, 50s
10 x 40s

Seated DB curls
2 x 12 x 30s
2 x 10 x 35s

Pullups
BW x 12
10 x +9lbs
8 x +15lbs
8 x +9lbs

-didnt have my weight belt so I just pinched a med ball between my knees-

Chin ups
3 x 9

BB rows
10 x 95, 135, 155
8 x 175
6 x 185
15 x 135
20 x 95 - snatch grip -

Rear delt swings
3 x 15 x 20s

Lat pull downs
3 sets
+ 2 drop sets

Unilateral row (machine)
3 sets



Notes
Had a PTO day to meet the boys for Friday golf. They bailed on account of rain forecast so I'm making lemons with a bonus gym day. Decided back and arms would be lower impact after a fairly heavy squat/bench/pull week but wanted to have fun with it, mixing up my reps and weight a bit.

Was hella fun and relaxing to have a gym PTO day

Weight 188.


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Nice session man! I’m going to do that Thursday out up some PTO and have an unrestricted time at the gym!!
 
Sunday bro sesh with my boy

Bench
10 x 95
5 x 135, 185
1 x 225, 255, 275, 290
10 x 225
12 x 205, 185
20 x 135

Tri cable extensions
3 sets
+ 3 drop sets

DB curls
5 sets

Tri cable pull downs
2 sets

Pec deck (while my boy leg pressed 450+ lol)
3 sets


Weight
190 this morning.
Last night's reset for my wife was honestly too low in cals, IMO. We basically split a chicken BLT and a Caesar salad with extra chicken.
 
Fronts
10 x bar
2 x 5 x 95
5 x 115, 135, 155, 175
3 x 195, 215
5 x 175

Back squats - paused
5 x 175, 225, 245

Not paused
1 x 315
10 x 135

Leg ext
3 x 12

Superset with glute extension machine
3 sets per leg

Adductor machine
Like ten sets of 5-20reps ascending weight.

Took the full stack for 5 reps. Probably had ten but not long ago i was repping 70lbs so the work has clearly been paying off.


Man, I was Shakey after that one.

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Dustin07 said:
Fronts
10 x bar
2 x 5 x 95
5 x 115, 135, 155, 175
3 x 195, 215
5 x 175

Back squats - paused
5 x 175, 225, 245

Not paused
1 x 315
10 x 135

Leg ext
3 x 12

Superset with glute extension machine
3 sets per leg

Adductor machine
Like ten sets of 5-20reps ascending weight.

Took the full stack for 5 reps. Probably had ten but not long ago i was repping 70lbs so the work has clearly been paying off.


Man, I was Shakey after that one.

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You know you worked legs good when they feel like jello afterwards.

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gphagan1 said:
You know you worked legs good when they feel like jello afterwards.

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I can feel it a little in the quads and glutes today but my recovery seems to be pretty dang good right now. I really thought my pumped up adductors would be talking to me today but everything feels pretty solid! Historically a few pause squats would make the toilet an unbearable visit just trying to figure out how to sit down the next day lol
 
Bench
10 x 95
6 x 135, 175
1 x 205, 225, 245, 265, 280

Seated DB OHP
14 x 45s
10 x 55s, 65s, 65s

BB OHP - cleaned
10 x 95
8 x 115
6 x 135
10 x 95

(Shoulders were fried already)

Tri cable extensions
4 sets

Laterals
3 sets

Pec deck
3 sets


Notes
Had an OHP / shoulder plan but couldn't get a rack so adjusted.
Had my carnitine (XPG) immediately preWO today, yeah... it hit harder lol.


Weight 187.
 
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akboom87 said:
That’s a nice session! How’s the run of gear cream going/ feeling?
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weird! I'm basically unaware of it at this point. No sense of euphoria at application. I do look forward to it because it smells great, but the carrier is completely light on skin, no need for lotion etc. I have a feeling it would be a wicked addition to a bulk/strength cycle because my numbers are staying strong despite still cutting fat/weight and I did have that squat PR last week.

I peaked at 207 in Dec and averaged 200-203 in June.
So far this cut has me down to 186.8lbs this morning.
I wanted to see if I could hit 185 by Sept 1 when we head out on our trip and it's looking really close so far...

Segansational said:
Also, for @Dustin07 IML is running a 30% off sale for Labor Day just FYI.
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haha I saw that. I'm not even sure what I'd get though unless I was just going to buy more gear cream to stock up for later...?
 
Light fasted cardio circuit. Was craving movement and wanted to stretch the foot a little.

Row - 8min
Elliptical - 8min
Stairs - 8min
Incline treadmill - 16min

Weight 186
 
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SkRaw85 said:
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Amen to that. I am enjoying the cut and the way my clothes feel. every time I drop another couple lbs I say "abs are getting close, just 5-10 more lbs" 😅

dysmorphia and mind fucks abound. I'm depleted, so there is that, but on the treadmill I was looking at my arms thinking damn, have they shrunk that much? I just want to be about 185lbs, shredded as Kleen, but built like you and Hyde. is that so much to ask?

Being light and lean feels absolutely amazing. I haven't felt this good in my shirts in 2 years. But now I really am already starting to miss the feeling of how big I felt 21lbs ago this past winter.


I have no problem admitting that this juxtaposition is very difficult for me to balance....

The worst part is I'm not sure my wife notices anyways so it's not like gaining 20 or losing 20 gets me more ass 😅😅🔥
 
Even a mass monster bodybuilder is probably going to feel smaller at contest time than when he’s full off-season elbows deep in boxes of pasta and bags of rice, able to hit PR sets of deadlifts, and getting winded walking to the elevator.
 
Hyde said:
Even a mass monster bodybuilder is probably going to feel smaller at contest time than when he’s full off-season elbows deep in boxes of pasta and bags of rice, able to hit PR sets of deadlifts, and getting winded walking to the elevator.
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When I started cutting I was like man, I never want to bulk again, this sucks. Now I'm just thinking about trying to do a smart reverse after I get lean enough lol
 
Dustin07 said:
When I started cutting I was like man, I never want to bulk again, this sucks. Now I'm just thinking about trying to do a smart reverse after I get lean enough lol
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Maybe find out maintenance kcals if you ever wanna cruise at that poundage. Then reverse diet. Just a thought. 🤘
 
PolishHamm3r77 said:
Maybe find out maintenance kcals if you ever wanna cruise at that poundage. Then reverse diet. Just a thought. 🤘
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I typically stayed at 180-183 for many years, cuts would be down to 175 ish. My leanest and meanest in that sub 8% area was about 172lbs. It was exactly 2 years ago now that I started reverse dieting and took my maintenance cals from a very poor 1700-ish to around 2,500+ and it took from about Aug - Dec before I even put on 4lbs from 183 to about 187.

From there the bulk/strength cycle continued with a lot of emphasis on preWO carbs, I took my cycles up to about 200-205lbs, would hit a few PRs, cut back to 190, then run it up again.

Peaked at 207 last Dec, PR'd deads, cut to about 188ish by Feb for vacation. Cycled back up to 200+ through spring. Now cutting again but this is the best cut I've had in a few years.

when I was diced a few years back I felt great and was proud of how lean I was, but when I look back on the pictures I'm like woah dude, I was skinny! 😅😅

and I'm not a skinny guy by genetics. I graduated high school at 190, and my peak weight was 242. So maintaining anything sub 185 is pretty hard work for me.
 
Dustin07 said:
I typically stayed at 180-183 for many years, cuts would be down to 175 ish. My leanest and meanest in that sub 8% area was about 172lbs. It was exactly 2 years ago now that I started reverse dieting and took my maintenance cals from a very poor 1700-ish to around 2,500+ and it took from about Aug - Dec before I even put on 4lbs from 183 to about 187.

From there the bulk/strength cycle continued with a lot of emphasis on preWO carbs, I took my cycles up to about 200-205lbs, would hit a few PRs, cut back to 190, then run it up again.

Peaked at 207 last Dec, PR'd deads, cut to about 188ish by Feb for vacation. Cycled back up to 200+ through spring. Now cutting again but this is the best cut I've had in a few years.

when I was diced a few years back I felt great and was proud of how lean I was, but when I look back on the pictures I'm like woah dude, I was skinny! 😅😅

and I'm not a skinny guy by genetics. I graduated high school at 190, and my peak weight was 242. So maintaining anything sub 185 is pretty hard work for me.
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At least you figured out the formula. I have several PHD’s in bulking, Dirty Bulk, and The Incredible Bulk Which consists of me wearing a lot of green
 
PolishHamm3r77 said:
At least you figured out the formula. I have several PHD’s in bulking, Dirty Bulk, and The Incredible Bulk Which consists of me wearing a lot of green
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I'm going to be 42 here in October and I tell myself and everyone I don't believe in age. But the reality is that while I'm surrounded by people in their 40s-60s who tell me "how hard it is" to lose weight, it has really nagged at my mind the past 12 months that if I'm not careful I could get stuck on an lifelong bulk. so a part of this cut is to prove to myself that I can.
 
@Hyde you have my curiosity super piqued about sleeves but I didn't want to clutter @dapack 's thread. I've always just run those Rehbands. can you walk me through the Cerebus stuff a bit, such as the why and how often? is the response somewhat akin to the slingshot?

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Dustin07 said:
I'm going to be 42 here in October and I tell myself and everyone I don't believe in age. But the reality is that while I'm surrounded by people in their 40s-60s who tell me "how hard it is" to lose weight, it has really nagged at my mind the past 12 months that if I'm not careful I could get stuck on an lifelong bulk. so a part of this cut is to prove to myself that I can.
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If you held a gun to the back of my head and said 20lbs in 12wks I wouldn’t even know where to begin. I can starve myself but I’d prob just stress eat.
 
Dustin07 said:
@Hyde you have my curiosity super piqued about sleeves but I didn't want to clutter @dapack 's thread. I've always just run those Rehbands. can you walk me through the Cerebus stuff a bit, such as the why and how often? is the response somewhat akin to the slingshot?

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No not even close - Spud makes a product called the Squat Buddy if you want a slanger for squat; it’s cool.

The last generation of neoprene sleeves was tighter and more supportive than the Rehband stuff you’re used to. Not nearly as great to wear through an entire session, but you could probably get a few lbs out of them. I always told myself I can get 10 out of switching to them. They typically cost around $70/pair and don’t have the longevity of the Rehband style because sewn seams failed after a while.

But the newer cylindrical generation of neoprene sleeves are more like $120 and so stiff you can stack weight plates on them without collapsing them. They are hard as hell to get on and especially off, wear out even more, and people talk about getting 30+lbs from them. I have taken them off others and am inclined to believe it.
 
Deads
2 x 10 x 135
5 x 185
1 x 225, 275, 315, 365, 365, 405
5 x 335

BB rows
3 x 10 x 135

Hammer strength lat pull downs
3 sets

DB curls
3 sets

Seated
3 sets

Lat pull downs
1 heavy set
+2 drop sets.

Notes
Did not think I had it in me today and was prepared to run things at 50% but deads felt great so we took them a little higher today.

Had a venison burger refeed last night with my boy, only woke up a lb heavier at 187 but the pump was awesome today. Best and fullest my biceps have ever looked.

Stack update

Post shower:
Blood pressure Support XT
Mood support XT
Gear Cream on shoulders
Xpg Suppress C on the feet

PreWO
Xpg Carnitine on the shoulders
pump addict preWO.

Pretty simple supplementation at the moment.

Elbows are starting to feel a little worn out, hands are stiff, fatigue / daily tiredness from probably the weeks of extra cardio and caloric deficits taking it's toll and I've tried to make this week as effective as possible since we go on vacation sunday. I do feel like the progress has been dynamite though and I'm OK with burning myself out for 2 more days knowing full well I have a week of pretty chill life. and despite our intentions, I'm sure our calories will be on the high side! 🔥🤘
 
My boy sent me this text while I was at the gym. I was cautiously optimistic he'd enjoy his weightlifting class. Today is the first day of his sophomore year.

He's played baseball, basketball, golf, etc but doesn't really enjoy any of them. He's built like a powerlifter, 15lbs heavier than me, huge legs. So I really hope he takes to this. I think PL or BB could be his sport..

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PolishHamm3r77 said:
If you held a gun to the back of my head and said 20lbs in 12wks I wouldn’t even know where to begin. I can starve myself but I’d prob just stress eat.
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slow and steady. I've done it enough times that I know "how" but it always comes down to inner motivation, drive, discipline. Kleens progress has helped me to stay on cardio (although this week I've gone light there to protect my foot), my wifes current diet has helped me stay disciplined. We always meal prep on Sundays anyways so it's just a matter of tinkering there.

I think hardest part for me is staying nutritionally disciplined when it's easy not to (when I'm at home, or on the weekends) and staying training disciplined enough to get my cardio in when I don't want to.

TBH fasting and TRF are the easiest ways to cut weight for me. it's way easier to not eat at all, than to eat in moderation, but it's not likely the best way to maintain size and performance as discussed in those earlier studies we had posted.,..

Hyde said:
But the newer cylindrical generation of neoprene sleeves are more like $120 and so stiff you can stack weight plates on them without collapsing them. They are hard as hell to get on and especially off, wear out even more, and people talk about getting 30+lbs from them. I have taken them off others and am inclined to believe it.
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I mean **** dude, that sounds like a sorta similar effect to me. I was asking my buddy about them today he was guestimating that good sleeves like that might take that 350 squat I had this week to something moderately higher in the 5-15lb range. The discomfort doesn't sound worth 5lbs but I know how much fun the slingshot is on the bench, so being able to throw a few more lbs on does sound fun.

I mean even squatting with bands from the top is a lot of fun to be honest.
 
Dustin07 said:
slow and steady. I've done it enough times that I know "how" but it always comes down to inner motivation, drive, discipline. Kleens progress has helped me to stay on cardio (although this week I've gone light there to protect my foot), my wifes current diet has helped me stay disciplined. We always meal prep on Sundays anyways so it's just a matter of tinkering there.

I think hardest part for me is staying nutritionally disciplined when it's easy not to (when I'm at home, or on the weekends) and staying training disciplined enough to get my cardio in when I don't want to.

TBH fasting and TRF are the easiest ways to cut weight for me. it's way easier to not eat at all, than to eat in moderation, but it's not likely the best way to maintain size and performance as discussed in those earlier studies we had posted.,..



I mean **** dude, that sounds like a sorta similar effect to me. I was asking my buddy about them today he was guestimating that good sleeves like that might take that 350 squat I had this week to something moderately higher in the 5-15lb range. The discomfort doesn't sound worth 5lbs but I know how much fun the slingshot is on the bench, so being able to throw a few more lbs on does sound fun.

I mean even squatting with bands from the top is a lot of fun to be honest.
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Well I meant adding 30lbs on someone already squatting 600+; it’s going to be more like a percentage, as well as extremely variable to the lifter’s disposition, individual weaknesses, etc. For you, no you wouldn’t get that kind of carryover. Nor would it feel anything like a slingshot really - the Squat Buddy definitely does though.

And some lifters might not have the ab or low back to maintain position with more absolute weight, so they can’t necessarily get as many peak pounds out of them as someone with dialed technique and their shortcoming just being needing stronger legs, with a surplus of core strength.
 
Hyde said:
And some lifters might not have the ab or low back to maintain position with more absolute weight, so they can’t necessarily get as many peak pounds out of them as someone with dialed technique and their shortcoming just being needing stronger legs, with a surplus of core strength.
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that was literally the number one thing on my mind in that scenario
 
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