Love the Pain -- Make the Barbell Cry!

[QUOTE=ECGordyn;1615067431]Good looking setup. How many weeks?

You don't find ham curls the day before sumo to be a problem?

I was having success with medium stance snatch grip DL during my pivot. Maybe something to consider if you get bored with RDL. Probably high transference to your sumo. Also saw something about 1-and-a-half deadlifts in one of David Woolson's videos today: lift normally, lower the bar to an inch above the floor, pause for a short count, then lift again, and lower. Sounds great but also sounds fatiguing.[/QUOTE]

Technically 21, since it's built on Greg Nuckols program builder, but I'll prob change bits after the first 6 week block as usual.

I don't know yet, but I doubt it, the only fatigue that ever really gets me is upper back.

Yeah snatch grip could be fun, could see myself using those in a block, if I did 1.5 deads I think it would be as my main variation.

Week 6 Day 1.2

Bench
125 x 2
97 x 5, 5, 5, 5, 5, 5, 5

OHP
55 x 7, 7

Platz squat
100 x 8, 8

Good benching. Not pushing OHP, my lumbar has been sore since last session last Monday. Weird elbow assymetry when I squat, should I be concerned? Will post a vid in the Exercises forum.

[youtube]82AETQGCKDI[/youtube]

Week 6 Day 2

DL
190 x 2
145 x 5, 5, 5, 5, 5, 5

Bench
110 x 5
105 x 5, 5

Pretty good all through. Tired after DL. Will take a short trip with wife over the long weekend, Thai holiday. Sure to get in at least 1 session at my old gym in the city.

[youtube]ayiu3SWjk08[/youtube]
[youtube]nA1hZwuzKH0[/youtube]

Week 6 Day 3

Pause squat
160 x 2

Tempo squat
132 x 5, 5

Bench T&G
115 x 4, 4, 4, 4

Bench feet up
108 x 4
102 x 5

Yesterday's workout.

[youtube]W9AOfs8dyz0[/youtube]
[youtube]vstH8BrfNfQ[/youtube]

[QUOTE=ECGordyn;1615627301]Week 6 Day 3

Pause squat
160 x 2

Tempo squat
132 x 5, 5

Bench T&G
115 x 4, 4, 4, 4

Bench feet up
108 x 4
102 x 5

Yesterday's workout.

[youtube]W9AOfs8dyz0[/youtube]
[youtube]vstH8BrfNfQ[/youtube][/QUOTE]

Lucky you aren't shorter.. Those racks with unadjustable safeties are horrid

[QUOTE=WolfRose7;1615628551]Lucky you aren't shorter.. Those racks with unadjustable safeties are horrid[/QUOTE]

Not to mention the 5k walkout

[QUOTE=ECGordyn;1615638781]Not to mention the 5k walkout[/QUOTE]

Yeah **** that on anything heavy

what tempo are those squats, 310 by my count but i count a little slow xD

[QUOTE=WolfRose7;1615639901]Yeah **** that on anything heavy

what tempo are those squats, 310 by my count but i count a little slow xD[/QUOTE]

Goal is always 3.2.3 but I know those were rushed.

[QUOTE=ECGordyn;1615640221]Goal is always 3.2.3 but I know those were rushed.[/QUOTE]

Eccentric was great, pause solid even if not quite 2.. doesn't matter I feel.
Concentric defo rushed, especially the top half of it.

Been there done it, after slow down and pause you just wanna get the rep over with

[QUOTE=WolfRose7;1615641671]Eccentric was great, pause solid even if not quite 2.. doesn't matter I feel.
Concentric defo rushed, especially the top half of it.

Been there done it, after slow down and pause you just wanna get the rep over with[/QUOTE]

Agreed, it's best to hit the mark but in the end all you need is consistent quality work. My problem with tempo squats is keeping braced. It's hard to hold my breath for so long under load.

Week 7 Day 1.1

Squat
175 x 1
130 x 4, 4, 4, 4

Rather rusty after traveling, chilling, eating, climbing mountains, and swimming for 4 days with wife and friends. Progress anyway. Squat today was my PR 11 weeks ago, moved better today than last time.

[youtube]IHHE7xOVmyU[/youtube]

looks like probably @9? not sure how much grind you have in you in general.

Solid, definitely think you have more usually

Week 7 Day 1.2

Bench
135 x 1
97 x 4, 4, 4, 4, 4

OHP
60 x 6, 6, 6

Stoked as a m*therf*cker about bench. Cool. Pause could have been smoother and longer, but ok. I don't think I'll quite hit 140 this cycle, but 137 will be fine. That's a 300 pound bench if I make it. First time I squatted 300 I finally thought I was really strong. Now I can almost bench it. Cool.

[youtube]xsAxn0nfZdk[/youtube]

[QUOTE=WolfRose7;1615803081]looks like probably @9? not sure how much grind you have in you in general.

Solid, definitely think you have more usually[/QUOTE]

Thanks. Sometimes I do have more, but then sometimes I've felt great yet fallen on my face. Been bitten hard enough to be cautious first and celebrate a small win, rather than lament a big fail.

Brilliant bench PR mate!

Ha oh man am I in or am I in!

I’m in

[QUOTE=Raigs;1615976871]Ha oh man am I in or am I in!

I’m in[/QUOTE]

Thanks, I appreciate that man.

Shouldn't even log this but let it be. Crashed today big time. Aimed for DL 197 x 1 but barely broke the floor. Immediately reset and tried again, same. Did a set of 150 x 4 and just didn't have any heart for it.

Don't know what the problem was but moving forward I'll try 197 again next week.

[QUOTE=ECGordyn;1616001321]Shouldn't even log this but let it be. Crashed today big time. Aimed for DL 197 x 1 but barely broke the floor. Immediately reset and tried again, same. Did a set of 150 x 4 and just didn't have any heart for it.

Don't know what the problem was but moving forward I'll try 197 again next week.[/QUOTE]

I dropped the 4th rep of 130 yesterday if it makes you feel better.
Deads are weird, **** happens

[QUOTE=WolfRose7;1616005451]I dropped the 4th rep of 130 yesterday if it makes you feel better.
Deads are weird, **** happens[/QUOTE]

Yeah just a bad day. Wednesdays are long at work and it's so d*mn hot in Thailand lately.

Week 7 Day 3

Pause squat
170 x 1

Tempo squat 3.2.3
135 x 2, 2

Bench
120 x 2, 2, 2

Bench close grip
110 x 3, 3, 3

Squat
150 x 4, 4, 4

Hard work today with squats at the end. Skipped them and bench yesterday after that bad DL set, so made up the work today. Will add the feet up bench next session.

[youtube]JaHA2Jdvc-k[/youtube]
[youtube]Hdk3MurYpbE[/youtube]
[youtube]Yvtm-uNVROw[/youtube]

Week 7 Day 4

Pause DL
180 x 1
170 x 2, 2, 2

Bench T&G
125 x 3, 2

Larsen press
110 x 3, 3

DL doesn't seem to be doing well these past 2 weeks. Got greedy on bench so only got 2 reps second set. Larsen is a lot harder than feet up. It almost completely flattens the arch.

[youtube]3hKjERj762M[/youtube]
[youtube]1T0RyEAq_qA[/youtube]
[youtube]D_aJ8cGADHQ[/youtube]

Week 8 Day 1

Squat
180 x 1
140 x 3, 3, 3

Bench
137 x fail
100 x 3, 3, 3, 3

OHP
65 x 5, 5

Damn. Sad fail on bench, I really thought I had it. Try again next week. OTOH squat is a long-pursued PR. Might hit 185 next week!

[youtube]xV6SZBYUeRY[/youtube]
[youtube]UGDnWN9LCiU[/youtube]

Awesome lifts. I've been quietly following this...

How many sets do you attempt before reaching the top single? Or do you know upfront exactly what you're going to attempt?

I have your max estimate around 132.5-135 so I'm guessing that bench was close.

That squat was impeccable, was that your first 180?

Cheers guys.

[QUOTE=SuffolkPunch;1616476941]How many sets do you attempt before reaching the top single? Or do you know upfront exactly what you're going to attempt?[/QUOTE]

I set a goal for the next week based on how this week moved. So, last week, 135 moved smooth enough to make 137 possible, I thought. Added fail vid.

[QUOTE=WolfRose7;1616477001]I have your max estimate around 132.5-135 so I'm guessing that bench was close.

That squat was impeccable, was that your first 180?[/QUOTE]

First 180 and PR, thanks. :) Where did you pull that estimate from? Today I jumped from 120 warmup to 137, maybe that was a bad call. Last week I jumped from 125 to 135.

[QUOTE=ECGordyn;1616481281]Cheers guys.



I set a goal for the next week based on how this week moved. So, last week, 135 moved smooth enough to make 137 possible, I thought. Added fail vid.



First 180 and PR, thanks. :) Where did you pull that estimate from? Today I jumped from 120 warmup to 137, maybe that was a bad call. Last week I jumped from 125 to 135.[/QUOTE]

Just based on recent Vid RPEs.

Man nice work. That squat PR then attempting a bench pr in the same session is always a feat.

[QUOTE=Raigs;1616497711]Man nice work. That squat PR then attempting a bench pr in the same session is always a feat.[/QUOTE]

Thanks, I've done it before but just wasn't up to speed for that 137.

F*ck awful day. Train wreck at work. Didn't have p*ss to stain my pants.

DL
185 x 1
150 x 3, 3, 3

Bench
120 x 1
110 x 1

Squat
130 x 1

That's it fellas. Taking advantage of this negative situation by starting my cut early. Final numbers this cycle are 180/135/190x2

Will repeat the past 4 weeks as maintenance then start the next cycle around 4 Nov. Thanks for following.