DE bench last night.
135 + chains, 9 fast triples. ~155 at the top. Moved up 20 lbs raw weight and I'm still under 3 seconds.
6" rack lockouts.
Three months ago I couldn't do 275x1. I really wanted 315x1 but thought better of it - it's not ME day!
Plate raises 4x10-12.
Couldn't get out to Concord this morning to train at the Hardcore gym. They did DE 165 + 60 lbs of chain, 225 at the top. This seems like a lot, but there's a couple of reasons behind so much chain weight. First, they NEVER use RAW weight for DE. Doing so actually forces your bicept to contract at the top to stop the weight, and you guessed it that leads to tendonitis. Chains really help to slow down the bar at the top to prevent this. Two, it mimics how a shirt works. The weight is much less at the bottom, and radically more so at lockout, helping to build a strong finish. These guys all use double denims.
Also, I've been invited by another PLer to train with him at a dungeon gym in Alameda. It's called Iron Island gym. We're going to do "deadlift stuff" tonight for ME squat. This guy does speed deads with 495 and benches 500+. He was mainly competing in the WABDL but wants to exclusively do 3 lift meets from now on. One of his workout partners has a 424 bench @ 148. All of these guys are doing the USAPL meet in Dec. Man I'm amazed at how friendly these dudes are - I can't help but get stronger around these guys.
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