Obtaining Raw Elite at 165/181

[Filmbuff81]

I have a hard time believing that short run of shieko made you weaker, I just read missed lifts and it seems you always start programming a bit high.. Start with lower % of 1rm and have a few light weeks, and you'll probably be stronger for it.

^^^^this

[xRequiem]

you guiz

Sumo Deads - Dan Green Style
365x3 easy, bar speed fast just my hand with the torn callous hurt

OHP
120 2x3
120x10 pr

One in the tank on OHP. Not a bad day, short on time though so no tris and calves.

[xRequiem]

Intensity Day

Squats
295x6

Bench
195x5

Sumo Deadlift
375x3
375x1

Squats were ok, pleasantly surprised. 295 isn't a bad starting place. Bench was harder than I had liked. Probably still sore from all the OHP and AMARP sets. Deads felt good even though I've done them 3 times in 8 days. First rep of the set was the ultra wide stance and I could really feel my hips pulling so I went back to my almost modified sumo and it felt a lot better. Did an extra set of 1 just to see how fast I could get the bar up. Think the modified stance is optimal for me, even though the wide stance is considered more efficient.

[Filmbuff81]

looking good.

I could never do ultra wide sumo. I feel like the modified stance lets you muscle it a bit more like conventional.

But not I gotta stock to conventional and adjust to clean style haha.

[xRequiem]

looking good.

I could never do ultra wide sumo. I feel like the modified stance lets you muscle it a bit more like conventional.

But not I gotta stock to conventional and adjust to clean style haha.

thanks, felt odd doing all 3 lifts in one day. but i was in and out in 35 minutes.

how often are you fs? you should probably fs everyday your not doing full cleans, at least thats what ive heard. and bs every other day

[Filmbuff81]

thanks, felt odd doing all 3 lifts in one day. but i was in and out in 35 minutes.

how often are you fs? you should probably fs everyday your not doing full cleans, at least thats what ive heard. and bs every other day

I'm following this program now, simply because my lifts aren't that great so I can't really go off percentages http://www.catalystathletics.com/wor...php?cycleID=38

So not a ton of front squatting, but I may just end up changing some of the power clean days into full cleans to augment or just throw in some front squat warmups.

[GinjaNinja85]

Intensity Day

Squats
295x6

Bench
195x5

Sumo Deadlift
375x3
375x1

Squats were ok, pleasantly surprised. 295 isn't a bad starting place. Bench was harder than I had liked. Probably still sore from all the OHP and AMARP sets. Deads felt good even though I've done them 3 times in 8 days. First rep of the set was the ultra wide stance and I could really feel my hips pulling so I went back to my almost modified sumo and it felt a lot better. Did an extra set of 1 just to see how fast I could get the bar up. Think the modified stance is optimal for me, even though the wide stance is considered more efficient.

And so it begins! Very respectable squat numbers there. Had to go for 6 didn't you

[xRequiem]

Here's the TM template I'm going to be following, obviously I'll cut and add assistance when time is a factor. Even considering an assistance day after VD if possible.

Volume Day:
Squats 5x5 @ 85%
Bench 5x5 @ 85%
BB Rows/RDL 5x5/5x3

Recovery Day
Front Squats 3x3 / Squats 2x5 @ 80% - havent decided yet
OHP 3x5 @ 80-90%
Back Extensions

Intensity Day
1x5 Squat
1x5 Bench
1x3 Deadlift

Will end up staggering plenty of assistance throughout. Not sure if I'm going to alternate bench and OHP just yet.

[xRequiem]

Volume Day

Squats
255x5
265x5
275x5
265x5
255x5

Bench
155x5 - paused
165x5 - paused
175x5 - paused
175x5
175x5

CGBP
155 4x4 - paused

Hamstring curls 3x15
Abs 2x15
machine rows 3x10

BW:172
Duration: 1:25

Decent first VD. Was zapped after bench and squats so I just did machine assistance. Had to take a 10 minute break before my last squat set to ensure I didn't pass out or vomit or even both haha. 175 is my bench VD and 265 will be my squats for next week. Squat video soon for form analysis.

[xRequiem]

some reps are high. last set was bad because my hamstring felt like it was pulling

[Filmbuff81]

Looking good.

Lots o volume. Now don't go nuts and do assistance work tomorrow!

[kayne695]

Back on the TM train I see

Remember wednesday is for recovery, not going for a 1RM in deadlift of something
Wednesday should be easyyyyyy

[xRequiem]

Looking good.

Lots o volume. Now don't go nuts and do assistance work tomorrow!

I'm definitely not doing any assistance tomorrow. Feeling the squats, and some cns fatigue. Probably have to ease back into raw squats before I can do the rows and RDL on volume day.

Changed log title. 1300 is elite at 165 and 1400 is elite at 181. It'd be awesome to get elite in 3 years or less. I think Feb starts my SS run so that should be my anniversary of powerlifting. Did BB splits before that for dem abz

[goosefrabbas]

How'd you change the title?

[Filmbuff81]

I want to change my title!

5/3/1 go! Is hardly accurate anymore lol.

[goosefrabbas]

"Muscle milk and protein bars" does sound kinda weird now that I think about it.

[xRequiem]

message Bill and tell him how sexy he is.

[GinjaNinja85]

Squats looking good man! Your lower back stays naturally arched throughout, not an easy thing to do. Not for me anyway.

Interesting that you done pyramid sets. I'll be doing ascending sets for my first VD. Can't see it making any difference either way. What you using for straight sets next week?

And like everyone said, take it real easy til ID. You don't wanna miss a lift on ID from fatigue, that'd just be silly

Edit: Like the new title. Had to change mine too.

[xRequiem]

Squats looking good man! Your lower back stays naturally arched throughout, not an easy thing to do. Not for me anyway.

Interesting that you done pyramid sets. I'll be doing ascending sets for my first VD. Can't see it making any difference either way. What you using for straight sets next week?

And like everyone said, take it real easy til ID. You don't wanna miss a lift on ID from fatigue, that'd just be silly

Edit: Like the new title. Had to change mine too.

Thanks, I didn't know my squats looked good. Used to always get my form critqued from squatting high bar and wide stance.

I forgot the 2.5s so I couldn't make 5lb jumps. There was no way I was going to venture upwards of 285x5 on squats so I just worked bacck down, still got a good workout though. Next week I'll do 265 or 270 5x5 which is just about 85%. Speed on 265 was pretty good but the weight still felt heavy.

[GinjaNinja85]

Thanks, I didn't know my squats looked good. Used to always get my form critqued from squatting high bar and wide stance.

I forgot the 2.5s so I couldn't make 5lb jumps. There was no way I was going to venture upwards of 285x5 on squats so I just worked bacck down, still got a good workout though. Next week I'll do 265 or 270 5x5 which is just about 85%. Speed on 265 was pretty good but the weight still felt heavy.

People talk so much sh!t about squats. All I look for is knees out, minimal knee travel, chest up, nice arch, good bar path, good depth, good control. Nothing else matters IMO. That's quite a few things actually lol.

I'm looking forward to the lighter weights on VD. For once I'll be able to focus on squatting with perfect form.

[RipCJ]

Smart choice going back to TM.

[dabucche]

hmm, I'm gonna sub. We're close to the same height, close to the same weight, and close to the same lifts (you got me on deads, I got you on squats). Plus I want (need) to get better at sumo, might learn a few things along the way here.

[xRequiem]

Recovery Day

Front Squats
45x5
95x3
135x3
155x5
155x5

OHP
45x5
95x5
135x2 opps
125x3
125x6 or 7

Chins
5,4,4

Duration: 25 minutes

Easy session, gotta work on my rack position. Bar kept slipping, probably going to proceed with 3x3. OHP was easy, the misload messed me up though. Had 2-3 reps in the tank on the last set.

[GinjaNinja85]

Duration: 25 minutes

Jeez, that's quick. Smart recovery session though.

[xRequiem]

hmm, I'm gonna sub. We're close to the same height, close to the same weight, and close to the same lifts (you got me on deads, I got you on squats). Plus I want (need) to get better at sumo, might learn a few things along the way here.

thanks for subbing. if you have any sumo questions let me know. I feel way more conformable in the position after I got it down

Smart choice going back to TM.

Thanks CJ!

Jeez, that's quick. Smart recovery session though.

Yup, I did a circuit on the OHP and FS. Change the weights out and pretty much didn't take a rest haha.

[samsont]

Good work bro. hope you stick with TM. I can't wait to Front squat again

[xRequiem]

Good work bro. hope you stick with TM. I can't wait to Front squat again

Thanks man. I can really see myself sticking with TM for a long time. The concept is simple and makes a lot of sense to me. Bust your ass on Monday, light session on Wednesday and by Friday you're completely rested and ready to set some PRS.

Elbow started bothering me tonight at work. Not sure if its from work or from Front squats? I'll have to monitor this. Should also note that I'm out of fishoil and have been getting my omega 3 from Canola oil and Mayo. Might have something to do with it.

[samsont]

Yeah I gotta read more into it. I'm digging the full body 3x a week, but I wanna do more stuff and switch things up TM seems to do both, might end up switching to it once I get my belt and shoes next week

[xRequiem]

Intensity Day

Squats
300x5

Bench
200x5

Sumo DL
395x3
405x1

Everything felt good, squats were DEEP. Had many reps left on each left. Up to 3 on squats

[xRequiem]