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  1. #511
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    One thing I can see with that bench now, I think if you flared elbows harder and shoved the bar up your torso as you press from the pause you'd get more pop and maybe even drop an Rpe or more.
    Nice, thanks I'll try that. I think my barpath is mostly on track, up towards the chin as soon as possible, but if flaring more could tweak that then I'll experiment.
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  2. #512
    Time is Muscle ECGordyn's Avatar
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    Week 3 Day 3

    Pause squat
    142 x 5, 5, 5
    140 x 5

    Bench
    100 x 3, 3, 3, 3, 3, 3

    Bench feet up
    107 x 3, 3, 3, 3

    DL
    140 x 5, 5

    All went pretty good. Trying to get hips lower for more quad drive in DL. A work in progress.



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  3. #513
    Time is Muscle ECGordyn's Avatar
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    Week 3 Day 4

    Pause DL
    150 x 5, 5, 5, 5

    Bench T&G
    107 x 7, 7
    102 x 7
    100 x 7

    Spoto
    95 x 6
    97 x 6, 6, 6
    100 x 6

    Felt a bit low energy during T&G, had to drink a shake to pick things up a notch. Happy to get that hundo Spoto even if it was only 1 set. That's a sneaky lift. 5th rep moved smooth and then 6th got thick, RPE 10.


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  4. #514
    Time is Muscle ECGordyn's Avatar
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    Week 4 Day 1

    Squat
    150 x 3, 3, 3, 3
    130 x 4, 4, 4

    Bench
    110 x 3, 3, 3, 3, 3
    100 x 4, 4, 4

    Chins
    bw 86.7 x 10, 10, 5

    All felt pretty good.


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  5. #515
    Time is Muscle ECGordyn's Avatar
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    Week 4 Day 2

    DL
    170 x 3, 3, 3, 3
    150 x 4, 4, 4

    Bench
    110 x 4, 4
    105 x 4
    102 x 4

    Squat
    130 x 4, 4

    Felt tired after DL. 2 days in a row.


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  6. #516
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    Heavy comp bench, on back to back days.
    And you added a rep, and made it look easier...

    It's working for you it seems but multiple comp lift sessions in one week is the one thing I don't like about Bryce's programming
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  7. #517
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    Heavy comp bench, on back to back days.
    And you added a rep, and made it look easier...

    It's working for you it seems but multiple comp lift sessions in one week is the one thing I don't like about Bryce's programming
    Hell, you're right. Thought I did 112 yesterday.

    See, I like that aspect of the program because of all the technique practice. Too much time away and I get rusty fast. Today was supposed to be long pause bench at lighter weight, so I guess I was a little greedy, but let it be.
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  8. #518
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    Originally Posted by ECGordyn View Post
    Hell, you're right. Thought I did 112 yesterday.

    See, I like that aspect of the program because of all the technique practice. Too much time away and I get rusty fast. Today was supposed to be long pause bench at lighter weight, so I guess I was a little greedy, but let it be.
    Can't say anything, took a heavy comp single on my 510 tempo day xD
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  9. #519
    Time is Muscle ECGordyn's Avatar
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    Week 4 Day 3

    Pause squat
    155 x 2, 2, 2, 2

    Bench
    90 x 5, 5, 5, 5, 5, 5

    Bench feet up
    107 x 4, 4, 4
    105 x 4

    DL
    150 x 4, 4

    Pause squats rock, up 10 kg from last cycle. Started feeling tired after bench.


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  10. #520
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    you are definitely not getting enough leg drive in your comp if feet up is that close, that's only a 3% difference.
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  11. #521
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    you are definitely not getting enough leg drive in your comp if feet up is that close, that's only a 3% difference.
    Feet up is T&G, but you may be right. I use what Tietz calls "tension leg drive" where I focus on keeping tension throughout for high stability and control.

    What's the typical difference between comp. and feet up or Larsen?

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  12. #522
    Time is Muscle ECGordyn's Avatar
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    Week 4 Day 4

    Pause DL
    170 x 2, 2, 2, 2

    Bench T&G
    112 x 5
    115 x 5, 5
    110 x 5

    Spoto
    90 x 10, 10, 10, 10

    Thought I'd have to drop the weight on Spoto but it all came through. This finishes the volume block.



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  13. #523
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    Originally Posted by ECGordyn View Post
    Feet up is T&G, but you may be right. I use what Tietz calls "tension leg drive" where I focus on keeping tension throughout for high stability and control.

    What's the typical difference between comp. and feet up or Larsen?

    I'm not sure what would be typical tbf, looking at old logs mine used to be about 5-8% weaker, but I think that was a stricter larsen rather than feet on bench maybe.
    I'll be doing feet up in a few weeks when I start my next block so I guess we can compare then
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  14. #524
    Time is Muscle ECGordyn's Avatar
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    Week 5 Day 1.1

    Squat
    165 x 3
    120 x 5, 5, 5, 5, 5, 5

    Squats today because I want to spread out the work from 2 days to 3 days: Sun., Mon., & Tuesday. Wed. is a long day for me at work and I don't want to feel trashed after heavy & volume days Mon. and Tues.

    Anyway, today felt motivated to hit heavy squats, and it paid off. 165 x 3 smooth, compared to 167 x 1 rough 5 weeks ago, and 165 x 2 very rough 3 months ago. Progress is progress, including psychological and motivational progress. Made 2 changes: now I squat in socks, and widened stance 2 inches.

    Today


    5 weeks ago


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  15. #525
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    Hella Squat progress, what shoes were you in before?
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  16. #526
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    Hella Squat progress, what shoes were you in before?
    Just some Nike trainers. Flat thin sole but enough squish to throw me off.

    Thanks, I'll be super happy if I can finally break 4 plates this cycle. It's been a goal for 2 years.
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  17. #527
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    Originally Posted by ECGordyn View Post
    Just some Nike trainers. Flat thin sole but enough squish to throw me off.

    Thanks, I'll be super happy if I can finally break 4 plates this cycle. It's been a goal for 2 years.
    Be surprised if you haven't got it soon.

    ah that makes sense, I use sabo deadlifts, eyeing up their new sabo pro's that look great but cant justify the price yet
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    Be surprised if you haven't got it soon.

    ah that makes sense, I use sabo deadlifts, eyeing up their new sabo pro's that look great but cant justify the price yet
    Yeah I hear ya. I've got to justify international shipping + customs fees to get a lot of stuff here. There's SBD and Eleiko stuff available, Bench Fitness with powerlifting/strongman gear, and East West Fitness, but a lot of other quality gear has to be imported.
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    Week 5 Day 1.2

    Bench
    120 x 3
    92 x 5, 5, 5, 5, 5, 5, 5

    OHP
    65 x 6
    67 x 6
    60 x 6

    Platz squat
    100 x 15
    100 x 10

    Good benching, smooth 120 x 3. I will definitely not be pushing OHP, it f*cks up my lumbar somehow, feels like a tight tweak. Trying out these Platz squats (per Candito) as an accessory. Program has high bar, I guess for more quad emphasis? I normally squat HB so I'll try the Platz and see how it goes. Need to keep knees closer together. I'd say 3x10-12 is a good rep scheme, 15 is a bit too much.



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    Week 5 Day 2

    DL
    180 x 3
    140 x 5, 5, 5, 5, 5, 5

    Bench
    110 x 4, 4, 4

    Tired today. Maybe that set of 15 squats yesterday wasn't such a good idea. Rest from lifting tomorrow.


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  21. #531
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    Week 5 Day 3

    Pause squat
    155 x 3

    Tempo squat 3.2.3
    130 x 4, 4

    CG bench
    110 x 3, 3, 3

    Feet up bench
    110 x 5
    105 x 5

    Oh, man, tempo squats are hard. First time doing these. Amazing lift!


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  22. #532
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    Wow that's weird, I threw in Platz squats 2 days ago to try as I'm programming them next block.

    I dropped right down to 40kg and tempo'd them very slowly down and slightly up like a 503 ish to keep knees forward the whole time
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    Originally Posted by WolfRose7 View Post
    Wow that's weird, I threw in Platz squats 2 days ago to try as I'm programming them next block.

    I dropped right down to 40kg and tempo'd them very slowly down and slightly up like a 503 ish to keep knees forward the whole time
    Do you find the higher reps or the lower reps work better? I got gassed from just those 2 sets of 15 & 10, but then I rarely do high reps. Had doms in the teardrop muscle, which I never felt before.
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    Week 5 Day 4

    Pause DL
    165 x 3
    150 x 5, 5, 5

    Bench T&G
    110 x 5, 5, 5, 5

    Wasn't feeling strong today.


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    Originally Posted by ECGordyn View Post
    Do you find the higher reps or the lower reps work better? I got gassed from just those 2 sets of 15 & 10, but then I rarely do high reps. Had doms in the teardrop muscle, which I never felt before.
    I feel higher makes sense, they will be 10s to 12+ amrap on my new set up, tapering slightly down over the weeks
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    Week 6 Day 1.1

    Squat
    170 x 2
    130 x 5, 5, 5, 5, 5, 5

    Good squats. Optimistic for 180, maybe a bit more this cycle.

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    Originally Posted by ECGordyn View Post
    Week 6 Day 1.1

    Squat
    170 x 2
    130 x 5, 5, 5, 5, 5, 5

    Good squats. Optimistic for 180, maybe a bit more this cycle.

    You probably had 180 there as a test mate.
    Unless you mean repping 180, which I could see
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    Originally Posted by WolfRose7 View Post
    You probably had 180 there as a test mate.
    Unless you mean repping 180, which I could see
    I'll be happy with 180-185 for a single, but if I can rep it on test day then yahoo. It looks easier than it feels, tbf. Will test in 3 weeks, then cut for 5 for 6 weeks.
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    Originally Posted by ECGordyn View Post
    I'll be happy with 180-185 for a single, but if I can rep it on test day then yahoo. It looks easier than it feels, tbf. Will test in 3 weeks, then cut for 5 for 6 weeks.
    I'm just going by 170 x 2 wasn't @10, so that's at least 170 x 3, that's at least 180.

    looking forward to the test, I've put mine off in favour of another few building blocks, hopefully I'll be over 160 for the first time soon ish though

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    Originally Posted by WolfRose7 View Post
    I'm just going by 170 x 2 wasn't @10, so that's at least 170 x 3, that's at least 180.

    looking forward to the test, I've put mine off in favour of another few building blocks, hopefully I'll be over 160 for the first time soon ish though

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    Good looking setup. How many weeks?

    You don't find ham curls the day before sumo to be a problem?

    I was having success with medium stance snatch grip DL during my pivot. Maybe something to consider if you get bored with RDL. Probably high transference to your sumo. Also saw something about 1-and-a-half deadlifts in one of David Woolson's videos today: lift normally, lower the bar to an inch above the floor, pause for a short count, then lift again, and lower. Sounds great but also sounds fatiguing.
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