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  1. #121
    Registered User NeverEnough89's Avatar
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    yaaaa buddy
    Meet lifts s/286 b/226 d/391 @175- Nov 2014
    Meet lifts s/430 b/308 d/496 @196 - Jul 2016
    Meet lifts s/451 b/337 d/540 @204 - Apr 2018

    Training log http://tinyurl.com/ManletInASingletPt2
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  2. #122
    Tyrannosaurus Press kmc06005's Avatar
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    Looking good man! How do you like those drop-sets?

    If you're really feeling froggy, you can do a rest-pause set with 185. Josh Bryant does it with all his athletes.

    Basically do your first rep out, rack it and wait 20-30 seconds, rep out, rack (20-30 sec rest), rep out. You shouldn't get more than 1 or 2 reps on the third rep out. It's great for drop sets.
    More weight is always more impressive... ShortDave

    Bench is not rocket science, it's quite easy to perform... Fredrik Smulter

    Youtube: www.youtube.com/channel/UCmVOUy3IyAVqR2bFCoKzffw/videos

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  3. #123
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    Originally Posted by NeverEnough89 View Post
    yaaaa buddy
    Ya man things are going good. Too early to celebrate because I've hit these numbers before, but hopefully things keep up and next week I get 235x1x5.

    Originally Posted by kmc06005 View Post
    Looking good man! How do you like those drop-sets?

    If you're really feeling froggy, you can do a rest-pause set with 185. Josh Bryant does it with all his athletes.

    Basically do your first rep out, rack it and wait 20-30 seconds, rep out, rack (20-30 sec rest), rep out. You shouldn't get more than 1 or 2 reps on the third rep out. It's great for drop sets.
    Love them man. Thanks for suggesting them. Those are pretty much the only difference from my last time hitting these numbers on ID, but this time they're coming around much easier so those sets are doing something. You think that would be better than AMRAPx185, 135?

    How about this upcoming VD? 205x5x5?

    --

    3/4/2015.
    W15D4 LI. 560C + 48E

    Squats: 15x45; 8x135; 5x185; 6x225; 2x275; 1x335; 5x315. Form was not as clean as usual, suppose the deload was a good move.
    Deadlifts: 10x135; 5x225; 5x275; 3x315; 1x375; 2x425. F*cking all-time (weight) PR.
    Front Squats: 8x135; 2x5x185.
    Rows: 10x135; 3x5x170.

    Got an early shift tomorrow so did ID today. Slept like 10 hours. Bench takes so much out of me, real surprised. Anyways, no aggression again so I do think this deload was a good move and squat form was kind of dirty on the 4th and 5th reps of 315, some knee cave which is nasty. More food and sleep and things'll get better. Such a dope to have done 315x5x3 and 300x5x2 a couple weeks back for VD, catches up to you reeaaaal quick.

    I don't know what happened with DLs today, not complaining though. Felt awesome. Warm-ups flew up, form was good. Did 425x2 with my best ever being 420x5 @ ~180 but form could've been a coupon to see a chiro. Was kind of thinking of doing like 435x1x1 and then going back to 5s next week (365?) but I dunno.

    Front squats hurt my shoulder after some reps. Natty delts of peace. Hopefully these will be better after I leave DYEL mode. Rows were good.

    Happy Easter/Passover men.
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  4. #124
    Tyrannosaurus Press kmc06005's Avatar
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    Originally Posted by Hunttarded View Post
    Love them man. Thanks for suggesting them. Those are pretty much the only difference from my last time hitting these numbers on ID, but this time they're coming around much easier so those sets are doing something. You think that would be better than AMRAPx185, 135?
    Maybe just stick to the AMRAP drop sets for another 4 or 5 weeks, then switch to the rest pause sets for about 6 weeks. Just keep up that rotation so training doesn't get too stale.

    How about this upcoming VD? 205x5x5?
    For sure.

    With the 5 rep sets focus on getting through each set as quickly as possible. I'm not talking about spazing out, but thinking about going quick as long as you're under control. Try not to hold the weight at the top or the bottom. Just pop, pop, pop...

    This could help you overcome that feeling of losing tightness towards the end of your sets.
    More weight is always more impressive... ShortDave

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  5. #125
    Tyrannosaurus Press kmc06005's Avatar
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    Example of me doing a rest/pause set with 405 @ 2:15
    More weight is always more impressive... ShortDave

    Bench is not rocket science, it's quite easy to perform... Fredrik Smulter

    Youtube: www.youtube.com/channel/UCmVOUy3IyAVqR2bFCoKzffw/videos

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  6. #126
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    I'll give those a go in 4 weeks time then.

    --

    6/4/2015.

    W16D1 UV. 560C + 32E

    Bench: 15x45; 8x95; 8x135; 5x165; 3x185; 5x205, 5x205, 4x205, 4x200, 4x200.
    OHP: 12x45; 2x5x75; 1x95; 3x8x105.
    Dips: 12, 12, 8.
    Curls: 3x10x80
    Lat Raise SS YTWL: 3x10x10 // 3x3x5.

    Maaaaan...
    Last edited by Hunttarded; 04-06-2015 at 09:07 AM.
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  7. #127
    Tyrannosaurus Press kmc06005's Avatar
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    Originally Posted by Hunttarded View Post
    I'll give those a go in 4 weeks time then.

    --

    6/4/2015.

    W16D1 UV. 560C + 32E

    Bench: 15x45; 8x95; 8x135; 5x165; 3x185; 5x205, 5x205, 4x205, 4x200, 4x200.
    OHP: 12x45; 2x5x75; 1x95; 3x8x105.
    Dips: 12, 12, 8.
    Curls: 3x10x80
    Lat Raise SS YTWL: 3x10x10 // 3x3x5.

    Maaaaan...
    I know everytime you have a less than stellar bench day, I pop up with some unsolicited advice, so if you want me to shut up just say so....

    But here goes. One thing you may try is instead of lowering the weight, and doing the same sets, keep the weight the same and use as many sets as you need to get the appropriate number of reps (ie: total volume).

    Take this session for example, if you did 205x5,5,4,4,3,3,1. That would give you your 25 total reps. You can do that every week until you get 205 in the 5x5, then move up in weight, instead of being stuck in this ambiguous limbo of trying to pick the weight that you can get for exactly 5x5.

    It gives you a little more room for error, and many agree that the overall volume is much more important than the set/rep scheme. Even if you did 205x5,5,4,3,2,1,1,1,1,1,1 (which is doubtful, it would take that many sets) you are getting more volume in than what you have above. Then when you move up in weight there is no burden to achieve the exact 5x5, because you know that there is no way you aren't going to get at least 25 reps with this weight.
    More weight is always more impressive... ShortDave

    Bench is not rocket science, it's quite easy to perform... Fredrik Smulter

    Youtube: www.youtube.com/channel/UCmVOUy3IyAVqR2bFCoKzffw/videos

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  8. #128
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    Originally Posted by kmc06005 View Post
    I know everytime you have a less than stellar bench day, I pop up with some unsolicited advice, so if you want me to shut up just say so....

    But here goes. One thing you may try is instead of lowering the weight, and doing the same sets, keep the weight the same and use as many sets as you need to get the appropriate number of reps (ie: total volume).

    Take this session for example, if you did 205x5,5,4,4,3,3,1. That would give you your 25 total reps. You can do that every week until you get 205 in the 5x5, then move up in weight, instead of being stuck in this ambiguous limbo of trying to pick the weight that you can get for exactly 5x5.

    It gives you a little more room for error, and many agree that the overall volume is much more important than the set/rep scheme. Even if you did 205x5,5,4,3,2,1,1,1,1,1,1 (which is doubtful, it would take that many sets) you are getting more volume in than what you have above. Then when you move up in weight there is no burden to achieve the exact 5x5, because you know that there is no way you aren't going to get at least 25 reps with this weight.
    Man, advice is why I post on here. I honestly really do appreciate it. If it weren't for your advice you know what I'd be doing today? 185x5x5 or whatever, I'd just deload. I appreciate this advice from you and my other followers a lot.

    I'll do that next week, and none of those are till failure, right? Just 1-in-the-tank sort of thing? It's disheartening when things are going well, but I think it's a mental thing. Do you think dropping OHP from ID would help at all? I couldn't care for it.
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  9. #129
    Tyrannosaurus Press kmc06005's Avatar
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    Originally Posted by Hunttarded View Post
    Man, advice is why I post on here. I honestly really do appreciate it. If it weren't for your advice you know what I'd be doing today? 185x5x5 or whatever, I'd just deload. I appreciate this advice from you and my other followers a lot.

    I'll do that next week, and none of those are till failure, right? Just 1-in-the-tank sort of thing? It's disheartening when things are going well, but I think it's a mental thing. Do you think dropping OHP from ID would help at all? I couldn't care for it.
    Yeah, I don't care about OHP at all, so you can certainly drop it and add in another press with more carryover like spoto press, close grip, long pause, wide grip, any of those with feet up etc. Maybe do waves of each, just find something that targets a weakness you think you might have.

    As far as working to failure, at the end it may get a little tougher and be a 9+ RPE, but I wouldn't do an extra rep if I wasn't pretty sure I could hit it, because there's always the next set to get your reps in. That setup should take some of the mental aspect out of it for you, because there is no detriment to not getting the 5x5, because you can just add a set or 2, or 3 if need be. The main thing is getting the total volume in.

    This is something that I am experimenting with right now as well. I'm trying to figure out the best way to plan progression. I think with a 25 rep scheme, just moving up when you can get it all in in 5 sets will allow for some reasonably quick progress, but also account for a bad day here and there.
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  10. #130
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    Originally Posted by kmc06005 View Post
    Yeah, I don't care about OHP at all, so you can certainly drop it and add in another press with more carryover like spoto press, close grip, long pause, wide grip, any of those with feet up etc. Maybe do waves of each, just find something that targets a weakness you think you might have.

    As far as working to failure, at the end it may get a little tougher and be a 9+ RPE, but I wouldn't do an extra rep if I wasn't pretty sure I could hit it, because there's always the next set to get your reps in. That setup should take some of the mental aspect out of it for you, because there is no detriment to not getting the 5x5, because you can just add a set or 2, or 3 if need be. The main thing is getting the total volume in.

    This is something that I am experimenting with right now as well. I'm trying to figure out the best way to plan progression. I think with a 25 rep scheme, just moving up when you can get it all in in 5 sets will allow for some reasonably quick progress, but also account for a bad day here and there.
    So if I already got CGBP on ID for 3x8-10, should I just drop OHP entirely from that day or throw another bench-specific movement in? Alternatively I can just make CGBP heavier so like 3x6 or something.

    I see where you're getting at regarding the 25 reps. I'm too stubborn and if I don't hit 5 I try to with a lower weight, but then, like you said, I get less volume. So next week I'll do 205 for 25 total reps and progress from there. Appreciated advice, as always bro.
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  11. #131
    Tyrannosaurus Press kmc06005's Avatar
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    Originally Posted by Hunttarded View Post
    So if I already got CGBP on ID for 3x8-10, should I just drop OHP entirely from that day or throw another bench-specific movement in? Alternatively I can just make CGBP heavier so like 3x6 or something.

    I see where you're getting at regarding the 25 reps. I'm too stubborn and if I don't hit 5 I try to with a lower weight, but then, like you said, I get less volume. So next week I'll do 205 for 25 total reps and progress from there. Appreciated advice, as always bro.
    Definitely go 3x6 with some heavier weight on CG and replace OHP with something like Spoto press for 3x8-ish. Then you can flip that on VD.

    You don't want to spend all day on accessory work, but you want to feel like they are actually doing something for you too.

    I haven't been paying a lot of attention to your accessory, but if you aren't doing dips 3x10-12 that would be a perfect way to end it.
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  12. #132
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    So it'd look something like this:

    Bench 5x5
    2' Pause 3x6
    CGBP 3x10
    Dips/Curls/Shoulders 3x10

    Bench Intensity
    CGBP 3x6
    2' Pause 3x10
    Dips/Curls/Shoulders 3x10

    Thanks for all the help man.
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  13. #133
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    Originally Posted by Hunttarded View Post
    So it'd look something like this:

    Bench 5x5
    2' Pause 3x6
    CGBP 3x10
    Dips/Curls/Shoulders 3x10

    Bench Intensity
    CGBP 3x6
    2' Pause 3x10
    Dips/Curls/Shoulders 3x10

    Thanks for all the help man.
    Exactly what I had in mind.
    More weight is always more impressive... ShortDave

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  14. #134
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    Excited to see this pan out for you man. I'm all for dropping OHP for some reason I find it has little carry over, the lift in general is awesome as hell tho, and gives a massive upper body pump lol.
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    Originally Posted by kmc06005 View Post
    Exactly what I had in mind.
    Originally Posted by NeverEnough89 View Post
    Excited to see this pan out for you man. I'm all for dropping OHP for some reason I find it has little carry over, the lift in general is awesome as hell tho, and gives a massive upper body pump lol.
    Alright, I'll try it this Thursday.

    Yea man, you did tell me to drop it a couple pages back - you were right. It is a fun lift and the shoulder pumps are nuts but, like you mentioned, I get 0 carryover.

    --

    7/4/2015.
    W16D2 LV. 410C + 40E

    Squats: 12x45; 8x135; 5x185; 5225; 1x275; 1x300; 5x5x260. Form was spot-on.
    SLDL: 5x135; 3x225; 3x5x265. Added some weight.
    Chins: 6, 6, 5x30 +2 reps
    G. Bridges: 3x10x165. +10lbs

    Aggression and focus was there today and it's nice to have again. Guess the deload served well. Squats were done with rests between 2.5 - 3.5 minutes. Reps were quick but form was good, unlike last week's iffy descents.

    Limiting factor on SLDL is grip. Did the first two sets DOH with chalk, the third was reps 1, 2, 3 strapped then the final two without. Still need to break them in. Got an extra 2 reps over last week for chins and an additional 10lbs on G. Bridges.
    Last edited by Hunttarded; 04-07-2015 at 11:22 AM.
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    9/4/2015.
    W16D3 UI. 600C + 32E

    WU: 30 Face Pulls, 15 DB Curls, 2x3x5 YTWL.
    Bench: 20x45; 8x95; 6x135; 4x165; 2x185; 1x215; 5x1x235; 9x185; 21x135. 5x1 PR. +5lbs on the ID set, +1 rep each AMRAP.
    CGBP: 5x165; 6x165; 6x165.
    2' Pause Bench: 10x140; 9x140; 9x140.
    Curls: 3x10x65.
    Dips SS YTWL: 3x10xBW // 3x2x5.

    Didn't expect today to go well at all and stims don't get me hyped too much anymore. But sh*t, I was surprised. I spent 6 hours last night climbing ladders at work, crashed at 1am and had to get up at 7 for an exam. Plus VD sucked earlier this week. So I was real happy when the 235s flew up with about 3 minutes in between sets. Thought 3x6x165 would be a breeze for CGBP because 3x10x160 was easy last week, but I was pretty tired after the AMRAPs so I racked it on the 5th. The other two sets were for 6 and good. High rep pause bench is a c*nt, when I was deep into the set I was happy I loaded it lightly. Next week I'll just go for 3x6x165 CG and 3x10x140 2' pause.
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    Originally Posted by Hunttarded View Post
    9/4/2015.
    W16D3 UI. 600C + 32E

    WU: 30 Face Pulls, 15 DB Curls, 2x3x5 YTWL.
    Bench: 20x45; 8x95; 6x135; 4x165; 2x185; 1x215; 5x1x235; 9x185; 21x135. 5x1 PR. +5lbs on the ID set, +1 rep each AMRAP.
    CGBP: 5x165; 6x165; 6x165.
    2' Pause Bench: 10x140; 9x140; 9x140.
    Curls: 3x10x65.
    Dips SS YTWL: 3x10xBW // 3x2x5.

    Didn't expect today to go well at all and stims don't get me hyped too much anymore. But sh*t, I was surprised. I spent 6 hours last night climbing ladders at work, crashed at 1am and had to get up at 7 for an exam. Plus VD sucked earlier this week. So I was real happy when the 235s flew up with about 3 minutes in between sets. Thought 3x6x165 would be a breeze for CGBP because 3x10x160 was easy last week, but I was pretty tired after the AMRAPs so I racked it on the 5th. The other two sets were for 6 and good. High rep pause bench is a c*nt, when I was deep into the set I was happy I loaded it lightly. Next week I'll just go for 3x6x165 CG and 3x10x140 2' pause.
    Very nice. Good to see those AMRAP sets moving too. You might think about going up in weight once you get to 185x10.
    More weight is always more impressive... ShortDave

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    Originally Posted by kmc06005 View Post
    Very nice. Good to see those AMRAP sets moving too. You might think about going up in weight once you get to 185x10.
    Yea, I was happy to hit the ID PR as it was, then it was a surprise to do both AMRAPs +1 rep. Thanks for the suggestion man, hopefully next week I hit 185x10 and bump it to 195/145 or so the week after.
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    10/4/2015.
    W16D4 LI. 600C + 40E

    Squats: 15x45; 8x135; 5x185; 5x225; 3x275; 365@10s; 5x320.
    Deadlifts: 10x135; 6x225; 4x275; 2x315; 1x375; 1x435. Alltime PR.
    Front Squats: 3x135; 3x5x195.
    Rows: 10x135; 5x155; 3x5x175.
    Chins: 10xBW.

    Today went pretty good. Got real tired by the 4th and 5th squat of the 320 set. I really prefer fewer reps for ID, but I'll run the 5s out anyways. Think maybe 2-3 weeks left, but hopefully more. Pulls were good. Again, didn't really feel on the ball today but I managed to set an all-time 1RM for 435 and I'm cool with that. It moved kind of slow so I didn't want to attempt a 2nd and miss. Next week I'll go for like 85% for 5 and work my way back up.

    So all in all today was pretty good. Hit my numbers, but I think it should've been easier than it was. Will get a weigh-in Sunday morning, tonight and tomorrow I got work so I won't really have an opportunity to get an accurate result. I do suspect I should do another bump though.
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    Congrats on the PR, even if it is DL.
    More weight is always more impressive... ShortDave

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    Originally Posted by kmc06005 View Post
    Congrats on the PR, even if it is DL.
    KMC pls...

    --

    13/4/2015.
    W17D1 UV. 600C + 48E

    Bench: 15x45; 10x95; 6x135; 4x165; 2x185; 1x205; 1x225; 5, 5, 4, 4, 4, 3x205. Good presses here.
    CGBP: 3x6x170.
    2' WG Pause: 10, 10, 9x145.
    Curls: 12x75; 10x75; 12x65.
    Dips SS YTWL: 12, 10, 8 // 3x3x5.

    I came into this feeling like ****. Not a single jitter was to be had from the PWO, but I don't really want to do another stim break because it's like habitual now. Anyways, hit my calories these past couple days with a typical diet but was absolutely starving still - dunno why, maybe work. Then last night I slept from 11-3:00 (that's it) but I wanted to give today a go anyways and I'm happy I did.

    Third set of bench I missed the fifth. I knew this set was going to suck after the first couple reps because I lost tightness. Did as KMC suggested and hit 25x205 for volume anyways, the following 4, 4, 3 sets were all very easy. Hopefully next week I got it for 5x5. One thing I need to do is rest more between sets...3.5 minutes before the failing third set wasn't enough. Did 5 minutes afterwards and those sets were easy.

    Woops, confused the 3x6 and 3x10 benches afterwards. I'll swap them on ID. Did pause with pinkies on rings and CGBP 1/2 hand on smooth.

    Happy with how today went.
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    Originally Posted by Hunttarded View Post
    KMC pls...

    --


    Third set of bench I missed the fifth. I knew this set was going to suck after the first couple reps because I lost tightness. Did as KMC suggested and hit 25x205 for volume anyways, the following 4, 4, 3 sets were all very easy. Hopefully next week I got it for 5x5. One thing I need to do is rest more between sets...3.5 minutes before the failing third set wasn't enough. Did 5 minutes afterwards and those sets were easy.

    Woops, confused the 3x6 and 3x10 benches afterwards. I'll swap them on ID. Did pause with pinkies on rings and CGBP 1/2 hand on smooth.

    Happy with how today went.
    Awesome. Now, aren't you glad you didn't get frustrated, leave and drop the weight next week?
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    Originally Posted by kmc06005 View Post
    Awesome. Now, aren't you glad you didn't get frustrated, leave and drop the weight next week?
    Not going to let you pull teeth to get this, so...

    KMC, you were right.
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    Originally Posted by Hunttarded View Post
    Not going to let you pull teeth to get this, so...

    KMC, you were right.
    Even a blind squirrel finds a nut every once in awhile!
    More weight is always more impressive... ShortDave

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    This is the large benefit of reading others logs. Now I know to do the same when I am working for volume stuff
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    Originally Posted by kmc06005 View Post
    Even a blind squirrel finds a nut every once in awhile!


    Originally Posted by NeverEnough89 View Post
    This is the large benefit of reading others logs. Now I know to do the same when I am working for volume stuff
    Yea, I agree. Having others chime in giving advice and you learning from others is one of the best things about online logs.
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    14/4/2015.
    W17D2 LV. 450C + 48E

    Squats: 12x45; 8x15; 5x185; 5x225; 3x275; 1x300; 5x5x265. Felt iffy, but looked alright.
    SLDLs: 5x135; 3x5x225.
    Chins: 7, 6, 5x30. +1 rep
    G. Bridges: 3x5x175.

    Stretching: 5 minutes IT, Roll 2x20 Hams, 2x15 Back, BB Roll Quads.

    The lack of sleep and too much work last couple days caught up to me, slept a solid 11 hours straight. Usually I wake up a couple times to piss but I just got up for a second to crash on the couch.

    Squats looked alright but they felt crappy, about 2-3 minutes of rest between sets. My glutes and hams are definitely way too tight and I've noticed it in everyday life too, like instead of squatting down to pick something up I'll bend at the hips. I think this is because of SLDLs last week - maybe a balls out set isn't the way to go? Anyways, tried it for a lighter weight today and will see how this ID goes. Got Saturday off so I'll do it then. In the meantime I'm going to do some light squats every morning just to keep form down. For the same reason as SLDLs, I lowered G. Bridge reps. Managed to get an extra rep on chins.

    Looking for you guys' feedback on this, would 265x5x5 (i.e) in 15 minutes be similar to 300x5x5 in 40 in terms of intensity? Just something I was thinking about.
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    I would rather squat 265 5x5 quickly, instead of 300 5x5 over a long period of time, but my brain is partial to heavy things as of late.
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    More weight is always more impressive.

    I think most research suggest longer rests are better for maximal strength, shorter for hypertrophy.
    More weight is always more impressive... ShortDave

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    Originally Posted by NeverEnough89 View Post
    I would rather squat 265 5x5 quickly, instead of 300 5x5 over a long period of time, but my brain is partial to heavy things as of late.
    I dunno, when you go through it that quick you kind of feel like you're cheating yourself.

    Originally Posted by kmc06005 View Post
    More weight is always more impressive.

    I think most research suggest longer rests are better for maximal strength, shorter for hypertrophy.
    Inb4 ShortDave collects his royalties. I'd rather go the strength route, I like heavy 5x5 on VD then a heavy 3, 2, or 1 on ID. Not really a fan of 5s on ID to be honest.

    --

    16/4/2015. Yesterday's weight: 162.6lbs.
    W17D3 UI. 600C + 56E

    WU: 20 Face Pulls, 12 DB Curls, 3x5 YTWL.
    Bench: 15x45; 8x95; 6x135; 4x165; 2x185; 1x215; 1, 1, 0, 0x240; 8x185; 21x135. New PR! Got it for 2 singles, will try for 5 next week.
    2' Pause Bench: 3x6x170.
    CGBP: 10, 10, 9x140.
    Curls: 3x10x65.
    Dips SS YTWL: 12, 10, 9 // 3x3x5.

    Set a new bench PR today, so I can't say it went bad. If I look long term, this time last year I was doing 2x4x190 at 175lbs and I spent like 6 months since then dropping weight, so I'm happy. Anyways, I unracked the bar on the third attempt and I kind of tilted to the right, went for it anyways but failed halfway up. Tried again but once I miss a rep I just get really tired, dunno if it's just me. Anyways, didn't want to lower the weight and try for like 215x3 or something, would rather just hit 240x1x5 next week. Got 8 on the 185 AMRAP with 3 minutes since the last 240 attempt, then 21 on the 135. Maybe I could've gotten 22 but didn't want to chance it.

    Pauses were good, got those easily with 3 minutes in between (5 before the first set). CGBP was done with the same rest, hands on the knurling right next to smooth. Missed the last one but it's alright.

    So today went pretty well, got a new PR and I managed to hit it for 2 so I can't complain at all. Hoping if I do LI on Saturday that it won't f*ck up UV on Monday, what do you guys think?
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