Obtaining Raw Elite at 165/181

[xRequiem]

Impressive cliffs now post the workout.

Squats
135x5
225x1

RDL
135x4

Not even mad, shouldn't have went. I'll still hit my prs on Thursday though.

[Filmbuff81]

You still loooooove trying to do a volume day without a full 2 days rest eh.

[xRequiem]

You still loooooove trying to do a volume day without a full 2 days rest eh.

I got two full days rest. ID on Thursday night before work. Did VD Sunday morning after work. Wasn't going before work tonight because I wanted secks with the wife.

[L The Pirate]

The guy who does my programming only has me pull singles. Not max singles, but singles only. I've also read some stuff from Dave Tate reiterating the same philosophy. My singles will vary percentage wise though

[xRequiem]

Recovery Day/ upper DUP and back accessories

Squats
135x5 lb
185x5 lb
225x5 lb
225x5 hb

Bench
165x6
165x6
165x6

Incline CGBP 95 4x5
Chins 45 reps
Klokov Press 45x10, 65 3x5
Abs, front squat holds

Messed around with a few things today. Magically learned how to low bar squat after a year of never being able to get into position. Maybe shoulder dislocations helped or having big traps now? Bench didn't feel strong today, but it was also one of the few times i've benched in the squat rack so it felt very awkward.

Got two days off from work so I'm going to be lazy and eat all day since the wife is at work.

[HoneyBadger300]

Pretty cool that you figured out the Low Bar. It is a lot easier when you actually have a back to rest the bar on. In my gym, either people do some messed up "mid" bar (wtf?) or total High Bar (incorrectly). It's hard to watch.

Are you going to switch to Low Bar or stay with high?

[nyrippetoe]

Ugh, I hate benching in the power rack. There's something oddly calming about squatting in the rack and pressing out in the open. It shouldn't make a difference but for me it totally does.

[HoneyBadger300]

Ugh, I hate benching in the power rack. There's something oddly calming about squatting in the rack and pressing out in the open. It shouldn't make a difference but for me it totally does.

I've only done it once and I didn't like the uprights and pins in my perif. If I got used to it, I'd probably like it, but the same could be said about anything.

[xRequiem]

Ugh, I hate benching in the power rack. There's something oddly calming about squatting in the rack and pressing out in the open. It shouldn't make a difference but for me it totally does.

I'm a creature of habit. If one small thing change it will completely throw me off. When I used to be amazing at Halo 2 I would go to tournaments and get stomped by people I would have wrecked online because I wasn't comfortable.

Honeybadger, I won't be switching to LB anytime soon. When I deload I might change.

[jshaw5]

Link to the article?

I'd be interested too. I think I heard about this before.

There's not much to it. It talks about adding singles to 5/3/1. Basically after your work sets, you hit a single at your training max, which is 90% of your 1RM. I thought about doing that on intensity day, adding a single at my workset weight plus about 20 lbs. I doubt I'll do it now since I've switched to triples on ID. 3RM is basically 90% of 1RM, so under that concept, I'd just be doing a single at the same weight as the triple I just did.

http://www.jimwendler.com/2012/11/53...rent-approach/

[xRequiem]

Intensity Day

Squats
335x5

Sumo Deadlift
395x5

Bench/CGBP SS
95x10/95x10
135x5/135x5
145x12/x5
145x12/x5

Good day, up to 176 morning weight. Squats were easy, need to seperate squats and dl with bench.

[GinjaNinja85]

I'm a creature of habit. If one small thing change it will completely throw me off. When I used to be amazing at Halo 2 I would go to tournaments and get stomped by people I would have wrecked online because I wasn't comfortable.

Couldn't you have moved to a better chair?

Very very jelly of your squat progress particularly the fact that it was easy

Edit: Do you play Halo 4 online?

[xRequiem]

Couldn't you have moved to a better chair?

Very very jelly of your squat progress particularly the fact that it was easy

Edit: Do you play Halo 4 online?

nah, I played Reach for a bit when it came out but didn't like it. not really a fan of the current gen consoles.



Squats were a tad high but I had to ****! Sorry pulls took so long, not used to doing 5s again.

[jshaw5]

Longest deadlift set ever haha. Squats were a bit high, but looked pretty damn easy. I definitely prefer to bench or press between squats and deadlifts to break it up and give your lower half a chance to cover a little bit.

[Sinaku5]

Great lifts there Requiem

[xRequiem]

Longest deadlift set ever haha. Squats were a bit high, but looked pretty damn easy. I definitely prefer to bench or press between squats and deadlifts to break it up and give your lower half a chance to cover a little bit.

I've actually had a long set before lol. My 385x5 last week was only about 30 seconds but my form looked like **** so I focused on setting up properly. Squats were definitely high, I think it had to do with the boo boo.

Great lifts there Requiem

thanks man

[xRequiem]

Volume Day

Squats
285x5
285x5
285x5
285x5
285x5

Bench
185x2
205x2
215x2

RDL
185x5
185x5
185x5
185x1

Paused Bench and Close-Grip complex 60-90 seconds rest
185x1 and 185x1
175x2 and 175x2
165x3 and 165x3
155x4 and 155x6

30-35 Chin ups and 35 Poundstone curls

Great day, squats were just ridiculously easy. I'll have the video up later. Working on RDLs, I started doing them with conventional stance so I took a ton of videos to work on form, i've almost got them down I think.

Bench was ok, 215x2 was a 9RPE but so was 205x2 which I found odd. Through in a complex I made up on the spot to get some extra volume, tricep work and work on bench conditioning.

I'm happy.

[InspecktaDeck]

Mirin pull as always, hopin to hit the big 5 in a couple months.

[xRequiem]

lol first set is pretty high, didn't stretch good enough I guess.



how do my RDL look?

[samsont]

Bench was ok, 215x2 was a 9RPE but so was 205x2 which I found odd.

technique, lets see dat form man you prob got some pounds in the tank from better form is this is the case. sounds like you muscle'd the 215 up

did not see a RDL just a deadlift looks a bit stiff legged.

RDL is not from the floor, deadlift it to lockout bring it down to like knee level and come back up no touching the floor. kinda like this

[xRequiem]

technique, lets see dat form man you prob got some pounds in the tank from better form is this is the case. sounds like you muscle'd the 215 up

did not see a RDL just a deadlift looks a bit stiff legged.

RDL is not from the floor, deadlift it to lockout bring it down to like knee level and come back up no touching the floor. kinda like this

i'll record bench next time, my form is so poor I hate recording it.

thanks for the rdl video.

[samsont]

i'll record bench next time, my form is so poor I hate recording it.

thanks for the rdl video.

more reason to get the form check up and lets see whats up with it. everybody will help ya get it right.

Yeah man. RDL's are great.. Sometimes a bit much lowerback for me so I dont do them too often but when you get it right you feel a great stretch in those hamstrings

[jshaw5]

Nice job on the VD squats. I love RDL's, really hammer the hammies hard if you do them right.

[InspecktaDeck]

Your such an adorable little guy, I would just eat u up ^,^

[xRequiem]

Nice job on the VD squats. I love RDL's, really hammer the hammies hard if you do them right.

thanks home dog.

Your such an adorable little guy, I would just eat u up ^,^

I kawaii??

about to hit 10k log views, i'm t3h famous

[nyrippetoe]

You really fly into the hole on those squats. Do you feel like you have total control on your way down?

[xRequiem]

You really fly into the hole on those squats. Do you feel like you have total control on your way down?

Yeah I feel pretty safe doing it. When I descend slower it makes the weight feel heavier. I've got a very strange way of squatting, I use high bar yet a wide stance.

This probably comes from me switching to oly squats last year for 3 months.

Still in shock at the speed on my volume sets, going to set my yearly goals since I'm finally confident in my squats again.

Looking to hit 465/275/560 or 1300. 200lbs on my total this year, time to get to work!

[GinjaNinja85]

Huge goals! I'm confident you'll nail them, just gotta keep benching

[xRequiem]

Recovery Day

Squats
225x5
225x5

Push Press
135x2
155x2
165x2
175x1
185x0

Kloklov Press
45x10
65x10
65x10

Back extensions

BB Row/RDL
95x20/ 95x5
95x20/ 95x5

Front squat holds with 225 @ 10 seconds
Front squat 225x2 for the lulz

Felt like crap, everything was just meh like every recovery day.

[samsont]

how were the RDL's ? did you change the form?

I think they're highly effective for ham/glute developement, hickson and other big puller talk it up big time. no need for the 185x5 like you were doing but like 95-125 x 10 for few sets would be better IMO