AFC96 Road to Manlet

[AFC96]

Squat:

137.5kg x 6 @9

130kg x 6 @9

https://drive.google.com/open?id=0By...nFwUjkzVEpaeTA


Bench:

80kg x 6 @9

75kg x 6

75kg x 6 @9


DB Bench:

26kg x 10

26kg x 10

Note:

Lower Body is still lagging 5% behind my peak. Basically for the past two weeks I've been doing 95% of my targeted weight.

Can't wait to be at full strength. The only thing I can do now is keep a positive mindset everytime I approach the bar. I've hit these numbers before beltless easy and its easy to get demotivated comparing myself to my strength before the meet.

somehow I didn't get subscribed to your new log :O
so I'm a little late but nice work at the meet and well done getting second place! form looked tight mane

Welcome back in!

[AFC96]

Deadlift:

162.5kg x 6 @8

150kg x 6 @9

e1RM: 205kg (+4kg)

Incline Bench:

62.5kg x 8 @7.5

62.5kg x 8

62.5kg x 8@9


Front Squat:

75x3x10

That's right, 10 reps.


Note:

A needed good workout. I could've add more weight for deadlifts I presume had I not do the 162.5kg (which was my goal weight for the day @9), but after having bad workouts I didn't want to take the risk of failing .

Glad to finally say that my Deadlift is back..

Time to get my squats number back..

[Kameronn]

TFW you're already front squatting more than me lol

[AFC96]

SQUAT:

132.5kg x 8 @8

132.5kg x 8 @9



e1RM: 179kg


BENCH:

82.5kg x 6 @9

75kg x 6

75kg x 6

75kg x 6

75kg x 6

75kg x 6 @8.75


OHP:

45kg x 10


Note:

Alright all my numbers are back to normal. I think I finally figured out how to squat low bar.

Somebody should've told me from the beginning that low bar = hinging with the hips. That's what I did today and BOOM! I cut depth, and form felt great.

TFW you're already front squatting more than me lol

Be short like me and you'll have shorter ROM lol..

[AFC96]

So the other day, when I was deadlifting the gym Manager and approached me..

"Hey bro, can you drop the weights slower? Cause people laying down on the floor can feel the vibration"

I was like, "okay....."


I MEAN WTF... you have a deadlift platform and you are telling me I can't drop the weights? I'm not even dropping the weights, my hands are still on the bar all thru the lift.

Also... WHAT THE HELL ARE YOU DOING LAYING ON THE GROUND..

Why buy the deadlift platform in the first place...

What's worse is that the manager only comes after me. The small scrawny kid.

If a big hyoooge guy grunts his life out and starts dropping dumbells overhead... THATS FINE..


Can't wait for my friend's gym to open. Eleiko Bars hngggggghhhhh...

I'm going to do a snatch and drop it overhead before I quit my membership... terminated to be exact..

[AFC96]

Squat:

160kg x 3 @10

Its not a e1RM PR but it sure is a PR somehow. Last time I did this like a month ago I only got 2 reps

Before: https://www.instagram.com/p/BIkH7dEh...n-by=a.camstra

After: https://www.instagram.com/p/BJ-KspwB...n-by=a.camstra


Bench:

85kg x 3 @9

82.5kg x 3 @9


DB- Bench:

30kg x 6 @8.5


Overall Note:

It sure is a good session after all the bad sessions I've been thru. I left satisfied with my performance.

[connorpat1995]

So the other day, when I was deadlifting the gym Manager and approached me..

"Hey bro, can you drop the weights slower? Cause people laying down on the floor can feel the vibration"

I was like, "okay....."


[B]I MEAN WTF... you have a deadlift platform and you are telling me I can't drop the weights? I'm not even dropping the weights, my hands are still on the bar all thru the lift.

shoulda told the employee about the DL platform
i'd find the owner of the gym to explain

nice PR, looks like you just misgrooved the last rep

[AFC96]

[QUOTE=connorpat1995;1460844363]shoulda told the employee about the DL platform
i'd find the owner of the gym to explain[quote]

He says that himself and contradicts his words after.

"I know its for powerlifting but people whose laying on the floor can feel the vibration"

Srs.

I just feel like saying,

"Well idk how to do it, can you show me an example with my weights?"

nice PR, looks like you just misgrooved the last rep

Thanks brah!

[AFC96]

Deadlift

172.5kg x 3 @9

167.5 x 3 @10

I planned on going 180 x 3 as I've been stuck 180 x 2 for a while, well it wasn't my day. Gotta be honest with how the weights feel that day.


Incline Bench:

67.5kg x 5 @8.5

67.5kg x 5

67.5kg x 5 @9


Front Squat:

92.5kg x 6 @8


Note:

First week of school. Things starting to catch up. Lack of sleep + lots of walking + @10 Squat prev. day = Lower back says no.

[AFC96]

The lack of sleep for the past few days is killing me.

I was asked to play for my campus' soccer team as I used to be in the state's junior team in my state so they offered me to be part of the team but I declined. #FeelsBadMan

I actually wanted to play but considering I can't skip lifting I declined. On top of that, I haven't played seriously for a 2 years. Heck the last time I touch a soccer ball was like a year ago. Also I'm like 62kg now, I'm pretty sure I'm too heavy to play optimally. I would just embarrass myself.

[Kameronn]

Who cares brah, powerlifting is your new sport

Srs though, do you care about soccer still?

[AFC96]

SQUAT:

146kg x 5 @8

146kg x 5 @9

e1rm: 180kg (+1kg)




TnG Bench:

90kg x 3 @9

87.5kg x 3 @9


OHP:

1 plate x 6 @10



Note:

Good day... Good day..

Who cares brah, powerlifting is your new sport

Srs though, do you care about soccer still?

No. But I can get girls thru that

[AFC96]

Yo what the hell, Lyle said my lumbar is very tucked on my squats..

Is it? Does't look like it too me..

FUUUUUAAAARK why must every time I have a good workout session, I need to get criticism that I don't want to hear (eventhough I asked for it)...

[AFC96]

.....and Quinn Henoch says it was fine...

I'll just listen to Quinn for the following reason,

1. Confirmation Bias;

2. Dr. Quinn Henoch.

[Fattgott]

No. But I can get girls thru that

but you can get praise on the internet from bearded homosexuals if you do powerlifting

[connorpat1995]

df does lyle know about squats

[AFC96]

but you can get praise on the internet from bearded homosexuals if you do powerlifting

I get alot of DM's from girls.. I'm pretty sure ALL of them are homosexuals.. FML..

df does lyle know about squats

Everyone jumped on Lyle's Bandwagon on my thread lol ..

So I'm not sure if they really feel that way or its just cause Lyle said it first.

He

[AFC96]

Beltless Conv. Deadlift:

136kg x 5 @9


CGBP:

80kg x 5 @8.5


2" Deficit Conv. Beltless Deadlift:

110kg x 5 @8.5

110kg x 5 @9

Note:

I almost tore my bicep I think. The ROM on deficit deadlift is longer than I expected to I'm pretty sure I flexed my bicep in one of those reps , now it hurts. That's why We Sumo.


Another Note:

I've also been helping this guy out for the past 8 months. He's like 40+ years old 70kg and working 5x/week 9-6. He wasn't squatting properly when I met him, so I helped him out for the past 8 months and now he's able to squat 142.5kg x 2, not IPF depth but who cares..

First time I met him he was 75kg-ish and squatting around 90kg for a heavy triple..

Lol I'm actually helping many people out with results.. I have like 4 gym buddies and everyone has improved by a mile since I helped them..

I should start charging.. hahahah.. SRS



Note on vid:

I gave him the cue to push from the heels other than the mid foot is because he have the tendency to fall forward and "mid-foot" isn't cutting it. So I gave an over-corrective cue which is to push from the heels to at least balance it out with his tendency to fall forward (pushing from the toe).. which worked.


inb4 you can't even fix yourself... its really hard being objective on myself on my form.. while its easy to criticize someone else's form.. now i know why coaches have coaches.

[Kameronn]

Dat heavy variation. Inb4 I get put on similar program

[AFC96]

Chittt Fam... I'm getting fat. I'm 61.5kg-62kg (135lbs).. Might just consider going up a weight class.. But I'll get smoked even more...

Dat heavy variation. Inb4 I get put on similar program

The only session where I don't get anxious for the workout is only my GPP days lol.. So with my Sunday off day, I'm anxious 5 days of the week.

Even on Sunday I get anxious thinking abt the squat I have to do on Monday. So its closer to 6 days/week of anxiety.

[AFC96]

SQUAT:

135kg x 5 @9

127.5kg x 5

127.5kg x 5 @9

One of my worst performance. My target goal was 151kg, so my strenght dropped around 20kg today. Not sure whtehr I should be happy that my programs are autoregulated and it takes into account of things like this.. or I should be pissed cause I can't get what I had in mind..


Bench:

82.5kg x 5 @9

77.5kg x 5

77.5kg x 5


DB BENCH:

30kg x 8 @9


Note:

On the bright side, Ed Coan said my squats were very good..

"Looks really good" that was his comment on my insta...

HNNNNNNNNNNNNNNNNNNGHHHHHHHHHHHHHHH

[AFC96]

Yo....

Quinn Henoch says my squats are fine, Ed coan says it looks great..

I think both of them are just saying it for the sake of commenting.. or nah?

Cause in Lyle's group they say my squats were... well bad..

Now I'm not sure what to believe abt my squats..

[Kameronn]

Autoregulation for the win bro, chalk it up as a loss and crush it next week. Think of it like a mini deload almost lol. Went ahead and checked out the comments on your squat vid, and I'd say Quinn Henoch gave the best input and I agree with him. Have you talked to Izzy about this? IMO if you keep your back angle coming out of the hole your hips should stay closer to you and you wouldn't have this issue. Either way, they're moving strong so don't make much (if any) drastic changes.

[AFC96]

Sigh....

I failed my deadlift yet again.. its becoming a trend now..

Deadlift:

172.5kg x 4 @9.5


Was suppose to get x5@9..

The bright side:

5 weeks ago, I failed my deadlift also, I got 165kg x 4 @10.

Today I got 172.5kg x 4 @9.5 ..

I am making progress, but there is something inconsistent about my deadlift and I'm not sure what.

I do not think I'm over/under estimating RPEs.. I'm pretty sure this has somethign to do with my work capacity.

Just disappointed today..

[AFC96]

SQUAT:

143.5kg x 6 @9

Note: My last warm up 135kg x 6 felt like a @7.5. I was asked to do x6@8 and repeat until x6@9. It wasn't a bad day but wasn't too good either so I pushed for a PR cause I felt like it. Wasn't there. but its no big deal, its not a fail or anything. Good thing is 95% of the time my squat working weights is above 3 plates.


TnG Bench:

85kg x 5 @9

80kg x 3 x 5 @9

Note: Its been 4 weeks and I haven't had any PRs. Its the last bench session in this hypertrophy block, lets see if I'm doing things right..


OHP:

40kg x 2 x 8

[AFC96]

SQUAT:

161kg x 3 @9

152.5 x 3 @10

e1rm: 181kg(+1kg)

https://www.instagram.com/p/BKiFmGrh...n-by=a.camstra

Bench Press:

92.5kg x 3 @10

87.5kg x 3 @10

not a e1rm PR but its a PR nonetheless.


TnG CGBP:

77.5kg x 3 x 6

Note:

I'm like close to the asian Squat record which is around 185-187.5kg if I'm not mistaken. I just need to find a way to compete there.

[AFC96]

Hahahahahah I failed deadlift again..

3x in a row! Wooooohoooooooo!

Everything doing well except for deadlift.

I'm 95% sure the fault isn't on my part. I think I'm doing everything I can to progress. I gauge RPE's quite accurately, I rest enough, I'm objective on my attempts.

Top set is 100%. 95% feels like @7. 2nd rep of 100% (182.5kg) was RPE 8.5, still failed. HA! FML

This isn't a form issue, it has been happening for 2-3 weeks now.. I have told my coach lets see what will happen.

[AFC96]

SQUAT:

147.5kg x 5 @8

147.5kg x 5 @9-9.5

https://www.instagram.com/p/BKqMy2dhW6Y/

e1RM: 182kg (+1kg)



TnG Bench Press:

96kg x 3 @9

91kg x 3 x 5 @9

https://www.instagram.com/p/BKqTD5jBgUI/

e1RM: 108kg (+1kg)



Push Press:

60kg x 6 @10

[Kameronn]

You've all ready well passed me in wilks, stop getting so strong before you pass me in absolute numbers lol

[AFC96]

2 sec-ISH Paused Deadlift:

150kg x 5 @8.5


Pin Press Mid Range:

95kg x 5 @8

95kg x 5 @10

I think I misgrooved the last rep..

Romanian Deadlift:

80kg x 6

80kg x 6

You've all ready well passed me in wilks, stop getting so strong before you pass me in absolute numbers lol

Lol i doubt it'll happen! I'm a manlet 4 lyfe..