Obtaining Raw Elite at 165/181

[baugust]

if you have any more questions i'll help you to the best of my knowledge!

Oh cool, thanks. I'll give that a read.

Yep, living in Corsicana. I'm assuming you are from TX too. DFW area?

Well, I'm originally from Florida, but I moved to Texas for school in May. I actually live in Houston.

[xRequiem]

RTS W6D3

#3 Rev. Band Squat w/belt, wraps Work up to x2 @9 (Load Drop) 6-9% Fatigue
405x2
455x2 @ 8
495x2 @ 8.5
465x5 @ 9

2ct Pause Bench Work up to x2 @9 (Load Drop) 6-9% Fatigue
215x2 @ 8
225x2 @ 8.5
235x2 @ 9
220x2 @ 8.5

Quick session, great lifts. Decided since Mike recommends an overload for the squat a reverse band would be idea for me as a wrapped squater. Really enjoyed the movement. Felt great walking out weights over my max and repping 'em. 465x5 was going to be x2 but lawd it felt light. My set up was perfect on that set.

2 prs on 2 ct pause bench.

lalalalalala

[Filmbuff81]

Strong day duderino.

[xRequiem]

Strong day duderino.

wait til I upload the video and you all mire dat depth

[NorthStrong]

nice squattin and benchin brah. lookin forward to vids.

[arian11]

I need to find me a squat overload exercise.

[BrutalBergstrom]

I need to find me a squat overload exercise.

Lockout triples with 5-10sec hold at the top. I tried once as a noob with like 80% and was crushed already on the first rep.

[accounts]

Late to the party but in. My lifelong goal is elite @165. Subb'd, reading through pages n pages nao

[baugust]

I need to find me a squat overload exercise.

I'm not sure if this is exactly what you're looking for, but recently I've been doing front squat isometric holds for 30 second sets (10 second hold at lockout, rack for 10 seconds, repeat twice). I load up with about 115% of my 1RM back squat (it's probably 140% or something of my 1RM front squat, which I don't know right now). At the end of the set, I throw the bar on my back, walk it out, hold it for 10 seconds, then rack it. That entire sequence counts as one set; I'll do this 2-3 times at the end of my workout once a week.

[xRequiem]

I need to find me a squat overload exercise.

wrapped squats with 2.5-3m wraps or reverse band should do it

nice squattin and benchin brah. lookin forward to vids.

unfortunately I dont posses the right cable to hook my phone up to my computer. some type of hybrid usb cable to force people into buying their products

Late to the party but in. My lifelong goal is elite @165. Subb'd, reading through pages n pages nao

welcome. im actually embarrassed by my last two years of training. horribly inconsistent.

going to start writing up my next cycle over the next few days. as of now I can tell my deadlift isn't going to be increased from this cycle. going to be emphasis on singles and less taxing secondary movements.

now it looks like

day 2 deadlift from floor
day 4 deadlift from blocks/deficit

to
day 2 deadlift from floor/deficit
day 4 pause at knees/rdl

ps pause squats drive my squat big time

[arian11]

I'm not sure if this is exactly what you're looking for, but recently I've been doing front squat isometric holds for 30 second sets (10 second hold at lockout, rack for 10 seconds, repeat twice). I load up with about 115% of my 1RM back squat (it's probably 140% or something of my 1RM front squat, which I don't know right now). At the end of the set, I throw the bar on my back, walk it out, hold it for 10 seconds, then rack it. That entire sequence counts as one set; I'll do this 2-3 times at the end of my workout once a week.

This is basically all I've come up with so far, back squat and front squat holds.

wrapped squats with 2.5-3m wraps or reverse band should do it

I don't own any wraps, would have to buy. And the crossfit gym I go to doesn't have any real power racks. I don't know if tying the bands to the pullup bars above would work.

[xRequiem]

GPP/Conditioning Round 1 (upper)

Lateral Raises / Hammer Curls / Shoulder Dislocates
3x10 3x10 35 reps

Tricep Extensions / Db Rows / Neck/Trap Dynamic Stretches

Push ups
5x10

Done in 15 minutes

Lower half later

[xRequiem]

**** day. started 10 hour shifts today and someone had to break into my car and steal my radio and check. uggh

also have to do an am session tomorrow

[Justin.Martin]

**** day. started 10 hour shifts today and someone had to break into my car and steal my radio and check. uggh

also have to do an am session tomorrow

Shtty way to kick of the day man. Sorry to hear about getting your check jacked.

[xRequiem]

Shtty way to kick of the day man. Sorry to hear about getting your check jacked.

Got to start reinforcing that money isn't everything. Definitely remained calm and accepted the situation.

[xRequiem]

RTS W7D1

Squat w/belt & Wraps Work up to x2 @9 (Load Drop) 4-6% Fatigue
405x2 @ 8.5
435x2 @ 9 e 1rm
415x0 @ lolz

Paused Close Grip Bench Work up to x4 @8 (Repeat) 4-6% Fatigue
185x5 @ 8.5
205x4 @ 9
225x3 @ 8.5
240x2 @ 9
250x1 @ 8.5

No caffeine, no motivation, and fatigue but I made the best of it. First rep of 435 was probably a 10. Have to remember to keep my form consistent. 2nd rep was piss easy. Ugh. Drained by 415. Work is kicking my ass

[pyaarawala]

I'm also lacking in motivation these days! But still you're putting up good numbers.

[xRequiem]

RTS W7D2

Competition Raw Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue
205x2 @ 8
230x2 @ 9
230x2 @ 8.5
230x2 @ 8.5

Deadlift w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
405x2
455x2
515x0
515x0

Push Press Work up to x4 @8 (Repeat) 4-6% Fatigue
none

Front Squat Work up to x4 @8 (Repeat) 4-6% Fatigue
none

**** im done. Really want to give up lifting for a while. Making no progress is ****ing frustrating. Especially since I was going 4x week full body every day. For all the hard work I've put in this is ****ed up

[Justin.Martin]

RTS W7D2

Competition Raw Bench Work up to x2 @9 (Load Drop) 4-6% Fatigue
205x2 @ 8
230x2 @ 9
230x2 @ 8.5
230x2 @ 8.5

Deadlift w/belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
405x2
455x2
515x0
515x0

Push Press Work up to x4 @8 (Repeat) 4-6% Fatigue
none

Front Squat Work up to x4 @8 (Repeat) 4-6% Fatigue
none

**** im done. Really want to give up lifting for a while. Making no progress is ****ing frustrating. Especially since I was going 4x week full body every day. For all the hard work I've put in this is ****ed up

Maybe you just need to back things off and add some extra volume. Stop working up to heavy singles or doubles and maybe do some 8s or 10s. I feel like I made some of my best strength gains doing higher volume work early in my 5/3/1 days and I know guys like Richard Hawthorne do 10x10s. It might also give you a chance to build some extra muscle since you will be working more in the hypertrophy rep range.

[xRequiem]

Maybe you just need to back things off and add some extra volume. Stop working up to heavy singles or doubles and maybe do some 8s or 10s. I feel like I made some of my best strength gains doing higher volume work early in my 5/3/1 days and I know guys like Richard Hawthorne do 10x10s. It might also give you a chance to build some extra muscle since you will be working more in the hypertrophy rep range.

yeah I plan to do a short off season primarily consisting of high rep work/weakness targeting. just following the routine now(was). going to cut it a week short and test tomorrow on squat and bench.

next cycle im going to drop from 4 weeks of volume and intensity to 3 weeks of each. also going to focus on singles @ 8-8.5 with a back off set of 2-4 reps @ 9 some of those days. second deadlift session will be a variation for reps 2-6 then on intensity block i'll cut out the secondary deadlifting. going to write my own block this time around

[Smolovicus]

**** im done. Really want to give up lifting for a while. Making no progress is ****ing frustrating. Especially since I was going 4x week full body every day. For all the hard work I've put in this is ****ed up

breathe deep my man. if there's anyone who understands that kind of struggle, it's me. i've had more than a handful of moments where my mindset hits rock bottom and I just want to stop lifting and beating myself up over something that constantly leaves me frustrated. i've watched you and a bunch of other guys around here leave me behind at record pace, and it's not very clear when or if I'll catch up again.

but if strength is something you/we want, we need to look beyond the now. in absence of raw natural ability, consistency is the only thing that can get us to where we want to be. at some point, something has to give -- whether it is physical, or better understanding your body, or finding the proper balance of diet / programming / rest. and when it does, you'll take that step forward and it will feel so god damn gratifying you won't even be able to fathom why you'd ever considered giving up the chase.

just remember the progress you've made in the past year alone. remember that the truly "strong," the guys we watch in admiration, awe, pursuit, whatever -- have been doing it, in most cases, for ages and have dealt with every high and low in their training as well.

[trancebreak]

Got your back mang hope things get better i definitely know the disappointment and anger when lifting totally fuks up on you

[InspecktaDeck]

Stop being a little sad kunt. Notice how I didnt post any vids for months? Think I was having easy training days, PRs & lolipops during that time? Nope. Just reset and keep trucking.

[xRequiem]

Thanks for the words people. I needed it, deload/off season time for a week or two.

Singles ****around Day

Wrapped Squats
405x1
455x1
495x0

Paused Bench
225x1
245x1
265x0 bro spot help bar whole time
275x0 tried on my own, ****ing brutal unrack. not even close

Beltless Stiffleg Deficit Deadlift
225x3
225x3
225x3 im horrible at these

Face pulls x25 x20 x20 x15 x20
Lat pull down x20 x15 x10 x15 x15

Dumped 495 and scrapped my back lolz. Not upset about today, what can you expect. Thought I might somehow get lucky and manage a pr under these conditions. Doing some high reps for a few weeks then on to my customized volume block. Intensity block will be created according to my reaction to volume phase. Major change is 3 week volume and 3 week intensity instead of the normal 4 week blocks.

[arian11]

Wrapped Squats
405x1
455x1
495x0

Dumped 495 and scrapped my back lolz. Not upset about today, what can you expect. Thought I might somehow get lucky and manage a pr under these conditions.

Not with that crappy attempt selection.

[xRequiem]

that's how I always do it. 455x1 was like a 9.5 knee cave epidemic. think it's the first time my knees ever caves. just wanted to have it on my back. I remember I had to fail 405 5 times before getting it and I failed 495 deadlift probably close to 10 times. if I thought I stood a change at hitting a pr would have went 455 > 480/485 > 495


dat feel when you realize your back is thick

1941500_869261586433812_5820136688867036161_o.jpg

[BrutalBergstrom]

You seem to be twisted a bit towards the right. Not sure if true or just the angle (muscle imbalances indicates it as well though).. I have that problem and only detect it if i slow down on the way up/dowm on squats n deads. Fysio told me in the gym yesterday to do tempomanipulation and most times take 3-4 months to correct fully.

Sound boring? Try 5x5 DL's with T5150.

[arian11]

that's how I always do it.

Maybe you should start doing things differently.

[xRequiem]

You seem to be twisted a bit towards the right. Not sure if true or just the angle (muscle imbalances indicates it as well though).. I have that problem and only detect it if i slow down on the way up/dowm on squats n deads. Fysio told me in the gym yesterday to do tempomanipulation and most times take 3-4 months to correct fully.

Sound boring? Try 5x5 DL's with T5150.

scoliosis home slice. only notice it on floor presses or pin presses.

Maybe you should start doing things differently.

maybe we should get married

[arian11]

maybe we should get married

I don't think I could marry a woman who pulls sumo.