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I've done both seperately, one jr for bench, one intro+base for squats and one full 13 weeker for squats. Through all of them I kept the volume of my other lifts fairly high, and managed a fair bit...

I did 4 last year, planning on 4 maybe 5 this year. Regionals, North Islands (Two Islands in NZ) Equipped nationals (First equipped comp) Raw Nationals, and if I get selected Commonwealth/Oceanias...

Yes. Feels bad/confusing, because my arms aren't that long and I have fairly wide shoulders. Locking out into your nuts isn't supposed to give you a strong deadlift...

My bench is embarassing, but has been making steady progress ever since I've began doing floor presses after my heavy benching day. Every time I miss a lift it's about an inch higher than where my...

I don't have the squats on a separate file so I'll just upload the whole program. If I run this template again in the future I'd include a deload in week 7, dropping pretty much all assistance work...

I'm currently running the Brad Gillingham 12 week raw bench template, Coan/Phillipi deadlift cycle, and Sheiko 37 squats with reduced volume 3x through to make 12 weeks. I had specific goals for each...

I've done something similar the last time I cut. Logic was to lift heavy and maintain as much muscle/strength whilst dropping BF. I actually got stronger and lost 3-4% bf over 10 weeks.

My set up...

I use the Wei-Rui Warrior. They're great, and surprisingly good quality for their price. They're also rebadged and sold as BAF shoes which many powerlifting sites carry. The exact same shoe, often...

I do. Been doing IF before I started competing, but always trained for strength anyway. I've used it for dropping and gaining weight, it just fits my natural rhythm a lot better. I was never a big...

Lurker coming out for this Thread. Another Otago/unipol brah here. Probably gonna join up at Sky Fitness next year though, sick of having to wait for racks/benches being wasted by twigs.

Holy crap Runescape haha. Wasted so much time on that game, was fun then but what if I'd spent that time getting 99str IRL instead...

Well, if you can squat for ~2 hours straight I'd think you could run a half marathon... Just sayin'

Haven't worn a shirt besides at work and the gym in the last 2 and a half months. Humid as ****.

Haha still plenty of fatties around.

Have you tried sumo deadlifts? I had the same issue, and have found sumo so much more comfortable, on my lower back too, not just the nut sack haha.

Sorry, I was referring to the whole range of motion, and raw lifting. How is being able to blast through your sticking point with 50-70% going to help you when you hit that sticking point at 100%?

No one is speedy and explosive with a max bench though. If they are, it's not a max.

On those days you've been really busy at work you could try and consume a more calories to help offset those you've burned. Even just an extra sandwich when you get home from work, or some oatmeal,...

Add more fat to your diet then. Change to drinking full fat milk, eat handfuls of mixed nuts during the day, peanut butter, or drizzle some olive oil onto your chicken and rice meals. Could also use...

Ah fair enough then. Hope your situation improves sooner rather than later, nothing I hate more than a boring diet haha, food should be enjoyed!