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  1. #91
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    Lower Volume NOT!

    Squat
    435
    415x2x3
    415
    315x8 (**** ya!!)

    Front squat
    165x6
    165x3x4

    Sumo
    405
    475 (fail)

    My back was feeling soooooo tender. I didn't go beyond 435 out of fear of injury. Plus no quality sleep last night. So I hit 415x3 twice and decided to hit it for a single and rep out drop set.

    When I went to do the sumo 405 went up WAY fast! But I tried for 475 and put a little effort in it and called it a day. Just so ****ing tired.

    Not wearing shoes anymore doing deads. **** it. I will see how I feel after work today. Might form check deads. Who knows.
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  2. #92
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    Sumo Form Check

    315
    365
    405
    455
    495

    Went very very well!! I think at the moment I got this figured out. Straight line, close to body, and just smooth. My hip flexors have taken a beating last couple of days so no PR attempt. But 495 was damn smooth!! Which is 10lbs shy of current PR.

    Will upload video from yesterday and today later tonight.

    But first.....I dine like a king!!!

    Spoiler!
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  3. #93
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  4. #94
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    Training Video Review
    Deadlift Edition

    One of the reasons I record a lot is accountability. I can't "e-brag" (I wouldn't, just a point) and this way no one thinks I'm inflating an ego or bull****ting. Which is good. It makes me train harder.

    But it also gives me data. I have had a chance to go back and look at my deadlift for months now. I can see where I need some corrections I need to make.

    1) Lifting straps. I stopped using them roughly 2-3 months prior to my meet for deadlifts. My grip is more than likely being over trained at this point/becoming a limiting factor.

    I can say this with confidence as I've seen in videos where my upper back rounds a lot more now at lower weights than it did before and at much higher weights. Also I'm confident it's a struggling grip as opposed to weak back as when I make the pull, you can see the bar slips down to my finger tips (strongest position) and the back follows it.

    My overall grip has gotten stronger. I can rep 405 multiple times now for reps without straps. But too much over/under has ruined my max effort grip.

    2) this makes sense in what I've noticed lately with my injury. My right side is bigger than the left. It takes me a little time to set up my bench and balance out my body to bench.

    I will be reincorporating straps into my workout. I can get grip training elsewhere. But I won't be pulling anymore mixed unless it's a max effort.
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  5. #95
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    Upper Dynamic

    OHP
    155x3x5

    Bench (green/black)
    155x3
    185x3
    235x3x3

    Close grip
    245x4x5

    Sumo (pause)(black/green)
    225x3
    275
    315x3x1

    Bent over row
    Upright row
    Abs

    Solid day. Felt good. Not much else to add.

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  6. #96
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    Lower Dynamic

    Squat to 445

    Squat (pause)(gr/bl)
    265x4x3

    Sumo (pause)(gr/bl)
    225x3
    275
    315x3x1

    That's all today. My calf was a little tender as well as my back. Not where I couldn't have finished. BUT I ****ING KILLED IT THIS WEEK!! Coach told me to hit the showers early!!

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  7. #97
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    Lower Volume

    Squat
    455
    425x3
    385x3x4
    315x6

    Front squat
    175x4x6

    Sumo
    405
    455x4 (straps)
    315x6

    Hip thrust
    Good morning
    Calf raises (standing 545x9 drop set)

    Good good workout!! Hells ya!! Gonna stop doing trips for volume work ish. Gonna hit a top single. Hit a triple. Drop to 5 for 3 sets with a back off afterwards.

    Sumo felt really nice. Dat juicy juice............
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  8. #98
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    Upper Volume

    Bench
    285 (comp no slingshot!!)
    325 (now with slingshot :-( )
    365
    385 (fail stupid me)
    335x3x3
    225x17

    Incline
    245x4x5

    Deadlift
    455x5 (straps)
    315x7

    One arm land mine
    Straight lat
    Rope crunch

    Kinda tired today. 365 went up so easy figured Ild try for 405. Didn't take 385 seriously on top of with my training not a good ideas to have tried for a 1RM.

    Using the straps again to correct the imbalance,work on form and this way I can change up my rep scheme from clusters to straight reps. Again not worried about grip. I didn't fail 590 at my meet cause of grip.
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  9. #99
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    Never been one for the thought process of doing my best. At the end of the day its all you can do. But training with the mentality of "at least i competed" isnt how winners are bred. You have to want, and believe, that you are the baddest mutha on earth!!
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  10. #100
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    Lower Dynamic

    Squat
    Up to 455

    Black banded paused squat
    315x4x3

    Sumo black/pause
    225x3
    275x3
    315
    365
    405

    RDL
    Calf raises (standing drops now at 565)

    Had to change some **** up. Wife is out of town in two weeks. Which is the best time to do a 1RM week. But that means had to start tapering off bands so next week no bands. Just a 1 rep for pause.

    But man did I ****ing kill it today!!!

    You damn right I did!!!
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  11. #101
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    Upper Dynamic

    OHP
    160x5
    185

    Black banded paused bench
    205x3
    225x3
    255x3x1

    Black banded paused conventional dead
    225x3
    275x3
    315
    365
    405

    That was it for today. Family kept bugging me about going out. Kinda killed my interest in finishing my workout. Writing this as we drive cross town for dinner.

    Got a game plan for next week. Work hard Monday and Tuesday. Thursday and Friday I will only do speed pulls/bench/squat in preparation for testing week up to 80% for 3.

    And I won't use the slingshot so I can gauge where I'm at Friday. Still use it Monday since it's a working set day.

    Weekly video soon.
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  12. #102
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  13. #103
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    Originally Posted by JRMoore82 View Post
    Never been one for the thought process of doing my best. At the end of the day its all you can do. But training with the mentality of "at least i competed" isnt how winners are bred. You have to want, and believe, that you are the baddest mutha on earth!!
    Dude, you're already one of the badders MFs on the planet.

    You can only get so far before you'll have to wait for me so I can catch up!
    Ubermensch: TypeNirvash's Journey To Physical and Mental Fortitude
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  14. #104
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    Originally Posted by TypeNirvash View Post
    Dude, you're already one of the badders MFs on the planet.

    You can only get so far before you'll have to wait for me so I can catch up!
    Haha!! Appreciate that! But I got room to grow!!

    And I ain't falling for your Jedi mind tricks!! If I slowed down you'll catapult right in front of me!

    Keep up mane! We get there together!!
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  15. #105
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    Lower Volume

    Squats
    415
    465
    405x5 (x4)(x3)
    315x8

    Front squat
    225x4x3

    Sumo
    405
    465x5 (straps)
    315x8 (static hold last rep)

    Barbell thrust
    Good morning
    Calf raises (585 drop sets)

    Well for a last volume day before test week it went very well. The 465 almost got away from me. But I got it. 405x5 was nice!!

    The 465x5 sumo was pretty good. Didn't need a long time to reset between the 4th-5th rep. That 505 sumo PR will be crushed on Monday!!

    Edit: today was also first time I ever attempted a 225 front squat!!
    Last edited by JRMoore82; 01-18-2016 at 05:35 PM.
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  16. #106
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    Upper Volume

    Bench
    285 (no slingshot)
    325 (slingshot on)
    345x3x3 (x1)
    225x14

    Incline
    165x10 (no slingshot)

    Deadlift
    465x5 (straps)
    315x6 (static hold last rep)

    Seated row
    Lat pulldown

    Soooooo absolutely ****ing tired. Don't know how I did 465 on deads. With pretty good form as well. Jesus I'm exhausted.

    Thursday and Friday all I plan on doing is speed pulls or whatever.

    Thursday
    Squat 5x1 70%
    Sumo 5x1 70%

    Friday
    Bench 5x1 70%
    Conventional 5x1 70%
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  17. #107
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    Only did 5 singles today of the squat and sumo and stayed at 70%.

    Squat: 370
    Sumo: 410
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    70% conventional and bench 5x1

    Bench 250
    Conventional 410

    Did the hook grip today. Hurts but honestly I like it!! Gonna keep working it!!

    Also not sure if I'll update next week with a video for each test or end of week for comparison for total.

    Originally Posted by TypeNirvash View Post
    375x5 squat. Aw fuk. Brb, 405x5 is next.
    And the clip is in this weekly update.

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    Looing forward to seeing how your lifts go next week. I bet your getting excited!!! Feels good to taper.
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    Originally Posted by BluSteelSeattle View Post
    Looing forward to seeing how your lifts go next week. I bet your getting excited!!! Feels good to taper.
    Yes it does!! I think that's what I like the most about test weeks. I get to hit some PR's and take it easy. Only 3 days of "lifting" and no accessories!!
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    Originally Posted by JRMoore82 View Post
    70% conventional and bench 5x1

    Bench 250
    Conventional 410

    Did the hook grip today. Hurts but honestly I like it!! Gonna keep working it!!

    Also not sure if I'll update next week with a video for each test or end of week for comparison for total.



    And the clip is in this weekly update.


    Fuk, dude you got the hook grip and 405x5.

    You're incredibly strong, man.


    What made the hook grip click for you? I still can't quite figure it out. I think I do a weird hybrid hook, regular grip.
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    Originally Posted by TypeNirvash View Post
    Fuk, dude you got the hook grip and 405x5.

    You're incredibly strong, man.


    What made the hook grip click for you? I still can't quite figure it out. I think I do a weird hybrid hook, regular grip.
    Another guy in one of the powerlifting threads had mentioned fully wrapping your thumb around the barbell to stop the roll. So that was kinda the missing link for me.

    Gotta jam the bar into the webbing of the thumb, wrap it around and grab it with the middle finger.

    I also think in all honesty before I kept trying to negotiate the pain level. Tried to find ways to make it hurt less.

    I finally accepted it's gonna hurt. Chalked up the thumb really good and just went with it.

    But it makes the lift aspect soooooooo much easier. I will be working on building up the tolerance from now on.
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    Huge PR day!!!!
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  24. #114
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    Squat

    365
    420
    460
    495 PR!!
    515 Fail

    Sumo

    410
    470
    515 PR!!
    560 PR!!
    585. Nope

    TL;DR cliffs above video

    Nice squating!! Hit the 495 fairly easy!! I treat PR days kinda like meet attempts. 3 attempts and that's all. I felt 515 I might have been able to get. But I rushed setup. I could tell my feet weren't right. Then I got into my head. So I was ****ed all around.

    Sumo is coming along golden!! I had hit 505 before and 515 was easy for a 10lb PR!

    To the form police. I don't give a **** bout your interpretation of my 560. Yes I am fully aware of it being red lighted in a meet. But there are a lot of variables that are attached to hit that I know would be negated for a meet. One being I'm deadlifting 4x a week and before a meet I would have a week and a half off of deadlifts.

    I also switched to mixed grip for the 560 which threw me off. It also bugged my injury. I will no longer pull mixed. I know I can get the hook grip up before April 3rd. So straps on Friday might happen.

    Also the reason I used these attempts for sumo is to compare it to my conventional. These are my attempts for conventional just so I have less variables.

    TL;DR cliffs
    - 495 +35 Meet PR
    - 560 Sumo +55 sumo PR +15 meet PR
    - **** off form police, I know my own body
    - Mixed grip is bad.

    Sorry lengthy bull****. Here ya go.

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  25. #115
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    Bench

    250
    285
    315 (meet injury weight)
    335 (+5 gym PR)
    350 (+20 gym PR. +30 meet)

    Conventional

    410
    470
    515


    I didn't use the slingshot!! Hit 350 on a 7.5/10. 335 was nice and smooth. But with my injury figured 350 was a nice hit!!

    Went full potato today. Figured I would test my conventional that way I could get it out of the way and then just rest til Monday. I just tested sumo yesterday and I trained first thing (which I don't do) and fasted (ya don't do that either). The 470 moved easily and the 515 had a lack out issue so I just stopped. Not worried. I got time.

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    Went into my gym to mess with my form on Conventional. Not sure what's up anymore. But it's definetly not only weaker than sumo but gone backwards. I have two months now to get a game plan together for my meet.

    I will continue to train conventional.

    But I will be pulling Sumo at my meet.

    Edit: FFFFFFFFWWWWWWWWWWAAAAAAAAAAAAAAAARRRRRRRRRRRRRRKK KKKKKKKKKKKKKKKKKKK!!!!!!!!!!!!!!!!!!!
    Last edited by JRMoore82; 01-28-2016 at 06:02 PM.
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    Pity Party is over. Time for data crunch and game plan. This and 2 other posts to follow. This is a boring part of the log to some, but if others can get something from it then it's worth it.

    The Numbers

    Meet 11/23/2015
    Squat 460
    Bench 319
    Deadlift 545
    Total 1324
    Wilks 348

    2 months later
    Squat 495
    Bench 350
    Deadlift 560
    Total 1405
    Wilks 369.2

    Differentials and Goal

    Squat +35
    -105 April Goal

    Bench +31
    -55 April Goal

    Deadlift +15
    -40 April Goal

    1600-1405=195

    Need +65 each lift to hit April Goal.
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    Areas of Concern

    -Reinjury of bicep.
    -Lockout on Deadlifts
    -Squat confidence
    -Training and advancing the Hook Grip
    -Stressing body then entering 1 month out routine
    -Conventional Deadlift
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    Gameplan

    -Hook grip more (obvious)
    -Conitnue quad work with Front Squats
    -Reverse Band Lifts
    -1 Month out A & B Workouts

    The hook grip will come. I know it will. All I can do is keep training it. The 4x deadlift is not crippling me yet. But knowing that 1 month out I like the A & B routine to squeeze in some extra work, doing Banded lifts will be too intense to do all of it.

    I also do a lot better with confidence behind me in a lift. Part of my issue thinks about my conventional last night is I've attempted 585 reverse bands ONCE a long time ago and couldn't even move the bar. That coupled with my meet and I am having a huge battle in my mind.

    Reverse bands will let me do Super Maximal training and save back and shoulders in the process. I got a fancy cage designed for this. So let's put it to use!!

    Game on!!!
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    Holy chit, dude. The only lift I can even come close to holding a candle to you on is bench. Everything else is lightyears ahead of me.

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