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  1. #91
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    Nice work on the dead’s. Sometimes **** is just heavy. To many variables in life for me to even guess lol. Still you pulled it so. 👍
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  2. #92
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    Originally Posted by WolfRose7 View Post
    Maybe under warmed up for the top single? judging by the downs getting better.
    That's my guess too. Also that 180 x 2 only four days prior.

    Originally Posted by SuffolkPunch View Post
    Thanks guys, lets hope so - 150 felt more technically challenging rather than not having enough go juice in the thighs, I guess I have a few more heavy reps scheduled before trying for a PR.
    Get that form dialed in tight man. Would posting a form vid be useful?
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  3. #93
    Moderator SuffolkPunch's Avatar
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    Thanks guys, I think I was just having one of those days when holding correct form seems hard for some reason. Probably no videos - sorry but most mods have this policy for good reasons...


    Day 3:

    pin squat 1 x 1 @8:
    - 1 x 147.5kg @7.5

    pin squat 1+1F x 2:
    - 2 x 147.5
    - 2 x 142.5

    close grip bench 1+2R x 3:
    - 3 x 3 x 95

    feet up bench 1+1F x 3:
    - 3 x 95
    - 3 x 92.5
    Last edited by SuffolkPunch; 09-26-2020 at 04:10 AM.
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  4. #94
    Moderator SuffolkPunch's Avatar
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    Day 4:

    2ct pause deadlift 1 x 1 @8:
    - 1 x 160

    2ct pause deadlift 1+2F x 2:
    - 2 x 160
    - 2 x 2 x 152.5kg

    tng bench 1+1F x 3:
    - 3 x 100kg
    - 3 x 95kg -- could probably have gone a little heavier just still having to work to avoid the shoulder rotation that caused my previous problems
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  5. #95
    Moderator SuffolkPunch's Avatar
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    Squat: 1 x 1 @8:
    - 145, 150, 152 -- matched PR

    Squat: 3 x 3 x 76%:
    - 3 x 3 x 125

    Bench press: 1 x 1 @9
    - 112.5 - more like 9.5

    Bench press: 4 x 3 x 76%
    - 4 x 3 x 92.5kg

    Overhead press: 1+1F x 5:
    - 5 x 50kg
    - 5 x 47.5kg
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  6. #96
    Moderator SuffolkPunch's Avatar
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    Deadlift 1 x 1 @8:
    - 1 x 190kg @ 9

    Deadlift 3 x 3 x 76%:
    - 3 x 3 x 157.5kg

    2 count pause bench 1+2R x 4:
    - 3 x 4 x 90kg

    beltless squat 1+1R x 2:
    - 2 x 130 @ 7.5
    - 2 x 2 x 132.5

    I think I want to bring this to a close next week and have a few days off after testing my maxes... not sure how to play it yet but probably won't run the full taper week.
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  7. #97
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    If you want a very short week for test.

    pick a test day next week, test openers (1@7) 2 days before that.
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  8. #98
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    Originally Posted by SuffolkPunch View Post
    I think I want to bring this to a close next week and have a few days off after testing my maxes... not sure how to play it yet but probably won't run the full taper week.
    Are you in week 8? Another option would be to repeat days 3&4 of week 7. They're a bit lighter than those days of week 8, thus giving you more recovery to try your maxes early next week. From my logs of past cycles, week 8 has about 9% higher tonnage overall than week 7. It gives you a last burst of growth before starting the taper, but if you won't run the full taper them maybe best to start dialing it back now by repeating days 3&4 of week 7.
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  9. #99
    Moderator SuffolkPunch's Avatar
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    Thanks guys. Yes, I am in week 8.

    Sat: day 3 from week 7
    Sun: day 4 from week 7
    Mon: off
    Tue: all openers
    Wed: off
    Thu: squat, bench max
    Fri (maybe sat): deadlift max

    I still haven't decided if I'll run it again the following week - or do something else...
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  10. #100
    Moderator SuffolkPunch's Avatar
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    I'm going to make this my last workout - so skipping day 4...

    pin squat 1 x 1 @8:
    - 1 x 150kg

    pin squat 1+1F x 2:
    - 2 x 150
    - 2 x 145

    close grip bench 1+2R x 3:
    - 2 x 3 x 97.5kg
    - 1 x 3 x 95kg

    feet up bench 1+1F x 3:
    - 3 x 97.5kg
    - 3 x 92.5kg
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  11. #101
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    Originally Posted by SuffolkPunch View Post
    Thanks guys. Yes, I am in week 8.

    Sat: day 3 from week 7
    Sun: day 4 from week 7
    Mon: off
    Tue: all openers
    Wed: off
    Thu: squat, bench max
    Fri (maybe sat): deadlift max

    I still haven't decided if I'll run it again the following week - or do something else...
    I think you'd be better off leaving a day extra for dead max or doing it the same day over the day after a Squat max (depending on if you take squat to an actual @10 anyway)
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  12. #102
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    I would suggest making max dead’s not the day after max squats. Probably see some better results imo.

    I can’t wait to see the max numbers. You are putting up solid numbers now.
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  13. #103
    Moderator SuffolkPunch's Avatar
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    Squat test:
    1 x 155kg - RPE 9, -- PR -- maybe a touch high, so I did it again...
    1 x 155kg @9.5 -- knee cave but reasonable depth

    -- I've decided not to take squat any further... it isn't my real max but I've hurt myself too many times losing tightness in the hole with squats...

    Bench test:
    1 x 115 -- matched weight PR -- probably more like a real PR since I did pause at the chest, not TNG. Was a grinder so probably won't get more - at least it didn't hurt my shoulder.

    So I think I'll have decent crack at deadlift in 2 days time and call that my deload week...
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  14. #104
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    Originally Posted by SuffolkPunch View Post
    Squat test:
    1 x 155kg - RPE 9, -- PR -- maybe a touch high, so I did it again...
    1 x 155kg @9.5 -- knee cave but reasonable depth

    -- I've decided not to take squat any further... it isn't my real max but I've hurt myself too many times losing tightness in the hole with squats...

    Bench test:
    1 x 115 -- matched weight PR -- probably more like a real PR since I did pause at the chest, not TNG. Was a grinder so probably won't get more - at least it didn't hurt my shoulder.

    So I think I'll have decent crack at deadlift in 2 days time and call that my deload week...
    Nice man, solid for a short strength run
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  15. #105
    Moderator SuffolkPunch's Avatar
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    Originally Posted by WolfRose7 View Post
    Nice man, solid for a short strength run
    Thanks m8, I have enjoyed it. I didn't go perfectly because of the bench issue but I can tell I've gotten stronger and may even have gained some mass in the chest and legs.

    If I did it again, I would use bigger estimated 1RMs because some of the percentage based rep work seemed too easy. I guess this is because I don't have the strength profile of a typical powerlifter from previous higher rep training.
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  16. #106
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    Originally Posted by SuffolkPunch View Post
    Thanks m8, I have enjoyed it. I didn't go perfectly because of the bench issue but I can tell I've gotten stronger and may even have gained some mass in the chest and legs.

    If I did it again, I would use bigger estimated 1RMs because some of the percentage based rep work seemed too easy. I guess this is because I don't have the strength profile of a typical powerlifter from previous higher rep training.
    Potentially, though I'd you look at Zourdos apprentices the data driven strength boys (website and Instagram) there's a lot of decent evidence to support low average rpe strength blocks, even my RTS stuff at the moment rarely goes above 7 for the actual volume strength work, though I do have some higher rpe hype movements mixed in.
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  17. #107
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    Originally Posted by SuffolkPunch View Post
    If I did it again, I would use bigger estimated 1RMs because some of the percentage based rep work seemed too easy. I guess this is because I don't have the strength profile of a typical powerlifter from previous higher rep training.
    Probably the case about your E1RMs. I always use the full numbers, not reduced by 10%, and the first block is always very do-able. For me it could be that my lifts aren't high enough to need reducing, or that I don't go to true maxes at the end of a cycle and thus am not fully peaked.

    Good work on squat and bench. Looking forward to DL.
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  18. #108
    Moderator SuffolkPunch's Avatar
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    Deadlift test

    Was supposed to do this yesterday but felt tired. Today was not much better unfortunately.

    1 x 180kg
    1 x 187kg -- felt pretty hard
    F x 195kg -- failed about an inch off the floor

    So, in conclusion:

    - squat: 155kg = easy weight PR, probably should have tried for 160kg
    - bench: 115kg = matched PR (form PR?) despite shoulder issues during most of the program
    - deadlift: 190kg (in training) = should have been 200kg but I've let deadlift slide too much since my peak effort of 4x190 a few years ago.

    I don't think I'll immediately do another powerlifting cycle. I might do some intuitive training for a while but I feel like I will come back to this at some point and would certainly recommend it to anyone who wants to powerlift.
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  19. #109
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    I’d agree the strength profile was probably a little off for you.

    Some sort of bridge meso, and I think your results would be even better and all things considered, still really solid stuff.

    Congrats on the PR.
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