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  1. #1171
    Registered User Kameronn's Avatar
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    Paused Deadlifts
    414lbs/187.5kg x3
    419lbs/190kg 2x3 @7

    Competition Bench
    314lbs/142.5kg x1 @7.5
    265lbs/120kg 4x3

    Chin Ups 5x8
    DB Curls 30s 5x12
    Side Lateral Raises 15 5x10

    I am really weak right now... have to remind myself this is temporary. Deload then the following week getting sick is a perfect recipe to get detrained. Big time DOMS in my legs today. At the start of this block I was hitting numbers I had never started my x1 @8 at. So, this is temporary. Hard to really keep that in mind when about 8.5 weeks out, but we'll get there. Concerned about my bench touch point
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  2. #1172
    Registered User Kameronn's Avatar
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    Competition Squat
    446lbs/202.5kg x1 @8
    375lbs/175kg 3x3

    3ct Pause Bench
    320lbs/145kg x1 @8.5
    265lbs/120kg 5x3

    Closegrip Feet Up Bench
    198lbs/90kg 5x8

    Bulgarian Split Squats 26 6x10

    Great session, squats felt amazing today. Really focused on warming up my adductors and I think that allowed me to keep my hips at the bottom well. Back on the squats momentum! Bench felt terrible, I think I'm going to go with a faster eccentric and not trying to touch my "t shirt" because it leads to longer press commands and tires out my chest more.
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  3. #1173
    Registered User Kameronn's Avatar
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    Competition Deadlift
    502lbs/227.5kg x1 @8
    419lbs/190kg 4x3

    Romanian Deadlift 265x10,10,10,9,8
    Cable Row 110 6x12
    Single Farmer Carry Red KB 4 x 15 steps
    Stir The Pot 4 sets

    Deadlifts felt good today. Need to remember to really hinge into the start position and spread my toes. Maintenance calories doing me well, feel like I have a lot more energy for these sessions.
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  4. #1174
    Registered User Kameronn's Avatar
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    Chest Level Pin Press
    259lbs/117.5kg x5 @7
    270lbs/122.5kg x5 @8
    281lbs/127.5kg x4 @8.5
    242lbs/110kg 2x5

    DB Bench 75s 4x12-15
    Seated Tempo DB Press 30 3x12
    Incline DB Curls 20s 5x15
    Tricep Extensions 40 5x15

    Great bench session! As bodyweight starts to stabilize around 184-187 range I figured my bench would start coming back. That's exactly what happened this session. I made a mistake and did 4 on my top set but it was still a PR, buddy who was spotting thought I did 5 as well and grabbed bar. No big deal, I'll repeat or go up 2.5kg next week. Really tried to actively think about meeting my sternum to the bar and that helped a lot. Starting to get a bit of a pump from these workouts as well.
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  5. #1175
    Registered User Kameronn's Avatar
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    Pause Squat
    356lbs/162.5kg x4 @7
    369lbs/167.5kg x4 @7.5
    330lbs/150kg 2x4

    Hack Squat 270 4x10
    Ab Wheel 3x12
    Kneeling KB Plank 3 sets

    Squats felt on fire today. Went really early in the morning, empty gym. Did 90/90 and warmed up adductors well before even beginning squat which felt good. Then address some external rotation of my shoulders between warm ups. I think that's the sweet spot for me. Also think there might be an issue with my left hip flexor/psoas or something. No pain just really tight all the time

    Been on my grind on work and nutrition as of late as well as mindfulness practice heavily. Trying to push everything in life. I'm doing my absolute best to total over 1400 in this next meet, it may or may not happen, either way I'm going to control all of the inputs I can. I've been working 9am-8pm on weekdays, so these sessions have been at like 6 am. #WhateverItTakes #5%
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  6. #1176
    Registered User Kameronn's Avatar
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    Paused Deadlifts
    419lbs/190kg x3
    430lbs/195kg 2x3 @7

    Competition Bench
    320lbs/145kg x1 @7.5
    265lbs/120kg 4x3

    Chin Ups 5x8
    DB Curls 30s 5x12
    Side Lateral Raises 15 5x10

    I feel like my bench should be stronger, but it is what it is. 184lbs bodyweight as of right now. Decent session, back offs felt really good
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  7. #1177
    Registered User Kameronn's Avatar
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    Competition Squat
    451lbs/205kg x1 @8
    380lbs/177.5kg 3x3

    3ct Pause Bench
    320lbs/145kg x1 @7.5
    265lbs/120kg 5x3

    Closegrip Feet Up Bench
    198lbs/90kg 2x8, 185lbs/85kg 3x8

    Bulgarian Split Squats 36s 6x10

    This squat may have even been a 7.5, warm ups felt like I didn't know how to squat and still executed on this top single. Feelsgoodmayne. Destroyed the 3ct pause bench single with keeping my back tighter than ever. Faster eccentric means I have to meet my chest to the bar more than before. Momentum has caught. Got my "high adductors released" for my squats and it felt like I had a lot of room in the bottom of the squat vs tightness.
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  8. #1178
    Registered User Kameronn's Avatar
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    Competition Deadlift
    513lbs/232.5kg x1 @8
    425lbs/192.4kg 4x3

    Romanian Deadlift 265lbs/120kg 5x8
    Cable Row 90 5x10
    Standing Ab Wheel to Box 4x6

    All time deadlift PR. Started ever so slightly more behind the bar and dead felt amazing, no pushing the bar forward like I was with my 502 last week. Now just need to hinge into my left hip a bit more. QL was acheing during volume. Should have done my 90/90 hip lift.
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  9. #1179
    Registered User Kameronn's Avatar
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    Chest Level Pin Press
    265lbs/120kg x5 @7
    270lbs/122.5kg x5 @8
    282lbs/127.5kg x5 @9
    253lbs/115kg 2x5

    DB Bench 75s 4x12-15
    Seated Tempo DB Press 30 3x12
    Incline DB Curls 20s 5x15
    Tricep Extensions 40 5x15

    Did this workout at like 5-6am or something lol. Kept feet a bit more forward than usual and that felt like it helped. I realized today that this is actually the last few sessions before I have to deload again because of the scheduling. Ah well
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  10. #1180
    Registered User Kameronn's Avatar
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    Pause Squat
    375lbs/170kg x4 @7
    380lbs/172.5kg x4 @8
    342lbs/155kg 2x4

    Hack Squat 270 4x10
    Standing Ab Wheel to Box 4 sets

    Grueling session, mind really wanted to quit before each and every one of these sets. Nutted up and got through it all, and hit a pause squat PR for the last pause squat workout of the macrocycle. It's really true the mind gives up way before the body does, I had no idea how I'd hack squat after the squats but got through that as well. Just in time for the deload after tomorrow. Felt like shelf on my back wasn't as tight as normal, and I was descending with much more confidence.
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  11. #1181
    Registered User Kameronn's Avatar
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    Pause Deadlift
    419lbs/190kg x3
    440lbs/200kg 2x3 @6-7

    Competition Bench
    330lbs/150kg x1 @8
    275lbs/125kg 4x3

    Chin Ups 5x8-10
    GHR BW 3x10
    DB Curls 30s 5x8-10
    Side Lateral Raise 15 5x15-20

    Great session, really kept my back tight on both deads and bench. 150kg x1 @8 is exactly where I wanted to end the cycle. Deads were moving big time today. Gotta keep that bar close and hinge into position. Didn't do a good job with leading with my chest, next time. Deload now
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  12. #1182
    Registered User Kameronn's Avatar
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    Competition Squat
    419lbs/190kg x1 @6.5
    308lbs/140kg x8

    Competition Bench
    308lbs/140kg x1 @6.5
    264lbs/120kg x8 @8
    242lbs/110kg 2x8

    Leg Extensions
    Tricep Extensions

    Everything is feeling strong even with this fatigue. Upper back feeling tighter on squats. Walked into the gym and just started squatting, no excuse for that. Can't take half measures this close out. 6 weeks out as of today, exactly when I got hurt last year.
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  13. #1183
    Registered User Kameronn's Avatar
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    Competition Deadlift
    496lbs/225kg x1 @7
    402lbs/185kg x8 @6
    419lbs/190kg x8 @7

    Barbell Row 95lbs 3 x myoreps
    Face Pulls 15 3 x myoreps
    Standing Ab Wheel to Box 3 sets

    Low back ached a bit. Really excited for this final push into the meet. Going to give it all I got
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  14. #1184
    Registered User Kameronn's Avatar
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    Feet Up Bench
    221lbs/100kg 2x8
    198lbs/90kg x8

    Tempo Overhead Press
    100lbs 3x10

    DB Incline Curls 20s 3 x myoreps
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  15. #1185
    Registered User Kameronn's Avatar
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    Competition Squat
    451lbs/205kg x1 @7.5
    380lbs/177.5kg 4x2

    2ct Pause Bench
    325lbs/147.5kg x1 @8.5
    270lbs/122.5kg 6x2

    Feet Up Bench
    226lbs/102.5kg 5x6

    Squats moved AMAZING today. By far the best 451/205 has ever moved, and first day of the cycle. I felt like I was rooting better than before, and hit the hole really aggressively. Got to find the balance between aggression and control when descending which I will further work on. Bench was pretty meh, just couldn't really find my groove. 5 weeks out! Mindset was on point today as well
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  16. #1186
    Registered User Kameronn's Avatar
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    Competition Deadlift
    507lbs/230kg x1 @7.5
    425lbs/192.4kg 4x2

    Romanian Deadlift 265lbs/120kg 3x8
    Cable Row 90 3x15
    Standing Ab Wheel to Box 4x6

    Perfect pull. Exactly where I need to be
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  17. #1187
    Registered User Kameronn's Avatar
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    Closegrip Bench
    282lbs/127.5kg x3 @6.5
    292lbs/132.5kg x3 @7.5
    303lbs/137.5kg x3 @8.5
    270lbs/122.5kg 3x3

    Feet Up Bench
    221lbs/100kg 4x8

    DB Curls 30s 5x10-15
    DB Skullcrushers 40s 5x8-12
    Face Pulls 30 4x20
    Seated Unilateral Shoulder Press 15 3x10

    Everything felt good today, got a big pump after this.
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  18. #1188
    Registered User Kameronn's Avatar
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    Competition Squat
    419lbs/190kg x1 @7
    352lbs/160kg 3x2

    Hack Squat 270 2x10
    Standing Ab Wheel to Box 2x6

    Ugly squat but that's expected. Hard and crappy, just as planned. But not too crappy.
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  19. #1189
    Registered User Kameronn's Avatar
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    Competition Deadlift
    485lbs/220kg 3x1

    Pause Deadlift
    441lbs/200kg 2x2

    Competition Bench
    330lbs/150kg x1 @7
    336lbs/152.5kg x1 @8
    281lbs/127.5kg 4x3

    GHR 3x6-8
    DB Incline Curls 22.5 5x12
    Side Lateral Raises 13 5x12

    Great session! Bench felt great today, leg drive was there and met the chest to the bar well.
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  20. #1190
    Registered User Kameronn's Avatar
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    Competition Squat
    463lbs/210kg x1 @8
    391lbs/177.5kg 4x2

    2ct Pause Bench
    325lbs/147.5kg x1 @8
    275lbs/125kg 6x2

    Feet Up Bench
    226lbs/102.5kg 4x8

    Matches my best squat, and @8. All time e1rm PR. Things are MOVING.
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  21. #1191
    Registered User Kameronn's Avatar
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    Competition Deadlift
    523lbs/237.5kg x1 @8
    440lbs/200kg 4x2

    Cable Row 90 3x15
    Standing Ab Wheel to Box 4x6

    All time PR @8. With hand recovering from tear and feeling like ass cheeks. ITS ALL COMING TOGETHER
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  22. #1192
    Registered User Kameronn's Avatar
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    The full send week:



    All of these are all time PRs, regardless of bodyweight. Got a new computer so logging should be easier again. Meet prep has been going great last 2 weeks, peaking makes my joints ache all over but used to it. Sitting at 185-188 BW so a small water cut starting beginning of next week and then the meet in 8 more days.
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  23. #1193
    Registered User Kameronn's Avatar
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    I realize I haven't posted in this log my meet lol



    Weight cut went absolutely perfect, slid right under at 182.8 bw despite being like 187-188 the night before. Spit a tiny bit before weigh ins and it was not bad at all. Rehydrated well, I think I was over 190 when I stepped on the platform.

    Squats went well, I felt the floor wasn't really grippy because of the previous session using baby powder so I kept it conservative with 215kg as my 3rd instead of 217-220kg range. Seemed to be the right call.

    Bench was a bit of a chit show. Only got my opener as the baby powder intensified with the other platform currently doing deadlifts and spreading the baby powder all over the warm up room. I couldn't use leg drive whatsoever so I tried to muscle up 341lbs/155kg twice and it wouldn't budge.

    At this point I was very nervous because the problem isn't going anywhere and I now have to sumo deadlift aka do the splits with baby powder all over my shoes. I missed my opener because I had downward motion as I tried to hold it at the top without my feet slipping. I felt my back tighten up but was too concerned about not bombing out. So, I brushed my feet off on the platform heavily and rolled the bar where there wasn't baby powder on the platform. I basically tempo pulled 507, jumped to 534 on the third, just about 5-10lbs where I imagined myself on my 3rd and got it easily with the tempo lmao. Makes me wonder what I was capable on the day. Within a few hours my back was on fire and I realized I had definitely hurt my low back when I twisted missing my opener.

    All in all I was happy with how I maximized the variables I could. I don't think I could have done anything better so I am happy with that. PR total, pr squat and deads at a lighter bodyweight. Also first 400+ wilks meet (406). I got 5th in 83kgs juniors with a 1339/607.5kg total, the competition was stiff.

    Post meet training hasn't been the best battling with the lower back and now my classic adductor issues. I plan on doing another meet in December. I want to log on here again to identify whats working and where my head is at. The individual training session is, and always will be, the most important variable and logging on here puts it at the forefront of my mind. Double logging is tedious since I'm using RTS, but I'll give effort to put more of where my head is at and what's working on here again.
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