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  1. #991
    Registered User bLinkMoore's Avatar
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    Originally Posted by WolfRose7 View Post
    What level meet? After a certain point only brands that pay to be are comp legal.

    Good luck with it. Take light openers and get white lights early
    Good question. It's called the West Coast Open, but beyond that I'm not sure.

    Thanks! Yeah, last week I worked up to my openers (actually a little heavier on bench, took 245 and it felt great but wanted to play it safe) and they all felt fantastic. Plan is to take the openers no sweat for points on the board, take very doable second attempts that'll let me put up a solid total, and thirds will be pushing it but not excessively so.
    BP: 280
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  2. #992
    Work in Progress CW47's Avatar
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    bLink - That should be a blast! Eager to hear more about your experience after the event.

    Eli, the close stance squat was just a few inches narrower than my normal stance, so a little inside of shoulder width.


    October 28, 2021: Bench Press - 3 count pause
    175 pounds x 1 rep
    140 pounds x 3 reps

    Tied my PR today. It went up easier than last time, but not easy enough that I wanted to try for a PR. Wasn't feeling super strong today to start with, so this was a good result for me. Tells me that my bench is at least making incremental progress right now.
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  3. #993
    Work in Progress CW47's Avatar
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    October 29, 2021: Deadlift with Chains
    335 pounds + 2 chains x 1 rep

    This was one of those days where I just wasn't feeling it. Lower back was tight and fatigued from the first warmup set and didn't really get any better as I went along. I've had a habit of pushing things even on days like this. Happy that I stopped when I did though - I think it was the right decision. There was really nothing to gain from pushing for a true max today. I may need to pull conventional deads out of my rotation sometime soon, because I seem to be struggling to recover from them lately.
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  4. #994
    Registered User bLinkMoore's Avatar
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    Originally Posted by CW47 View Post
    October 29, 2021: Deadlift with Chains
    335 pounds + 2 chains x 1 rep
    How do you incorporate chains into training? I've been wanting to try some variations with bands, chains, reverse bands, etc for various lifts. If for no reason other than to switch it up.

    Weigh ins are complete, and the refeed is going great. Weighed in at 161.5, which is lighter than I wanted by a couple of pounds but ah well. Still feeling good. Currently sitting around 170, hydrated af and full to the gills with fuel. Been keeping it pretty simple so far, with a bit of brown rice and a few bagels for some more complex carbs. Gonna treat myself to a proper dinner with some salty fries in a few hours.

    Can't wait for tomorrow. Feels like everything's settling into place, the jitters have calmed down and it's more of a game-day feeling now. A lot less doubt and uncertainty and a lot more excitement to just get on the platform and make it happen
    BP: 280
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  5. #995
    Registered User WolfRose7's Avatar
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    Originally Posted by bLinkMoore View Post
    Good question. It's called the West Coast Open, but beyond that I'm not sure.

    Thanks! Yeah, last week I worked up to my openers (actually a little heavier on bench, took 245 and it felt great but wanted to play it safe) and they all felt fantastic. Plan is to take the openers no sweat for points on the board, take very doable second attempts that'll let me put up a solid total, and thirds will be pushing it but not excessively so.
    Sounds great man.

    Also take plenty of food, and don't warm up to early for bench or deads..
    Meets take a while

    Looking forward to seeing the footage, been a while for me and there's gym lifting just isn't the same.
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  6. #996
    Registered User EliKoehn's Avatar
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    Yeah, good luck bLink! I'm excited just hearing about it.

    Originally Posted by WolfRose7 View Post
    Sounds great man.

    Also take plenty of food, and don't warm up to early for bench or deads..
    Meets take a while

    Looking forward to seeing the footage, been a while for me and there's gym lifting just isn't the same.
    By the way, can't remember whether or not you said you've competed before. I'm looking into rules and regulations a little bit more lately since I'm considering getting involved soon.
    Bench: 340
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  7. #997
    Registered User bLinkMoore's Avatar
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    Originally Posted by WolfRose7 View Post
    Sounds great man.

    Also take plenty of food, and don't warm up to early for bench or deads..
    Meets take a while

    Looking forward to seeing the footage, been a while for me and there's gym lifting just isn't the same.
    Thanks! Yeah, the warmups are low-key the part that I'm most anxious for. I've hit heavy weights before, but I've never had to warm up on a strict time schedule that I can't control haha.

    Gonna bring protein bars, some candy, and probably a sandwich or something for a bit more sustenance. Plus all the water.

    Definitely going to try to get videos, I know there'll be a photographer at least
    BP: 280
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  8. #998
    Registered User bLinkMoore's Avatar
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    Originally Posted by EliKoehn View Post
    Yeah, good luck bLink! I'm excited just hearing about it.
    Thanks man!! I appreciate the support, y'all on here have made a big difference honestly
    BP: 280
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  9. #999
    Work in Progress CW47's Avatar
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    Originally Posted by bLinkMoore View Post
    How do you incorporate chains into training? I've been wanting to try some variations with bands, chains, reverse bands, etc for various lifts. If for no reason other than to switch it up.
    Honestly, I've been using them less as time goes on. They can be helpful in really specific scenarios, but I've gotten away from adding them in JUST for variation because there are always 'better' variations. The bands and chains don't do anything to change the range of motion, or affect the movement patterns, so they don't do anything to reduce any wear and tear that might be accumulating from the main barbell movements.

    In my experience, they're useful in a few scenario's. They can help with working through specific sticking points. An obvious example would be deadlift, where I've recently struggled at lockout. The chains allow me to lift lighter weights while still challenging me in the lockout portion. They can also help if you're wanting to work on stabilizing in the bench press or squat, but I don't think they're the best tool for that. I think where I like them best is for speed work though. They let me set a base weight that I can get started quickly, and add resistance to the end range of the lift. It requires a focus on maintaining force through the full range of motion.

    And of course, chains just sound and look cool, lol.
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  10. #1000
    clownslayer SaviorSelfJT's Avatar
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    When's the new deadline, end of december?

    I've had a few "real" workouts and feel like I'm getting back into the groove

    Part of the reason I'm feeling some motivation is I feel like I'm getting fat now that I haven't been lifting as hard

    Deadlifts:
    First time doing them again: 375x1, then 315x5
    Next workout: 385x1, then 315x7
    Next workout: 395x1, then 315x10

    ^ Those were to failure on the sets with 315

    Bench Press:
    First: 225x3
    Next: 235x3, then 225x6
    Next: 245x3, then 225x13
    Next: 255x3, then 225x15
    Next: 265x3, then 225x10, then 225x9, then 225x6

    ^ The triples were not to failure, nor the 225x10 set, but every other set was to failure

    ***

    I'm doing deadlifts without belt or straps, and without shoes either
    Feels better without a belt strangely enough

    Bench I'm doing with a pretty narrow grip

    Haven't done squats since, or OHP
    I might not even bother with squats for a while, and just focus on deadlifts
    I should probably OHP some

    Lots of high rep good mornings in between the deadlift sessions, pullups, rows, shrugs, curls too
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5, 215x1
    Deadlift: 405x13 (conv tap'n'go with straps)
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  11. #1001
    Registered User EliKoehn's Avatar
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    ^^ Yeah, December 31 is the new deadline we all agreed on a while back. Hopefully we can get EC and Jademonkey back in here beforehand.

    I really am on track for all of my goals - except possibly the squat, and I am excited!
    Bench: 340
    Squat: 405
    Deadlift: 505

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  12. #1002
    Registered User EliKoehn's Avatar
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    Felt weak today, despite eating plenty of rich food yesterday. I'll write it off as an anomaly but if a pattern emerges that's a red flag that I'm going about something wrong. Got totally winded from some of these sets which normally are quite manageable. Was following a self-written workout and reduced weight and omitted some sets.

    A.S.
    Flat Bench:
    2 x 8 at 225
    Pullups:
    2 x 8 at bodyweight (plus one additional rep in discussing form with someone)

    A.S.
    Standing OHP:
    4 x 10 at 95
    Pendlay Row:
    4 x 10 at 205

    A.S.
    Dips:
    3 x 12 at bodyweight
    Hex-Bar Upright Row:
    3 x 12 w/ 1 plate added

    A.S.
    Barbell Curl; Supinated DB Preacher Curl:
    1 x 10 at 75, 2 x 15 each arm w/ 20
    Lateral Raise:
    3 x 15 w/ 20s
    Bench: 340
    Squat: 405
    Deadlift: 505

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  13. #1003
    Registered User WolfRose7's Avatar
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    Good work all round
    No need to worry about the odd low day Eli, "punch the clock sessions" matter as much as PR ones.

    Week 2 for me of Block 5.

    Going pretty well, matched best of last block if I can trend up the next 2 weeks will be hitting yearly PRs and maybe some lifetime ones too.



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  14. #1004
    Registered User bLinkMoore's Avatar
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    Absolute rollercoaster of a day. First meet down, 9/9 and two PRs.

    Will upload videos when I get them!

    Ended up with a 418 squat (3lb PR)
    253 bench (clearly my weak spot that I need to dial in)
    518 deadlift (3lb PR)
    1189 total

    1st place in junior 75kg, and out-totaled the guy who won the 75kg open. Felt great all around.

    Got dumped via a phone call on my way home.

    Peaks and valleys, man. Peaks and valleys.
    BP: 280
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  15. #1005
    Registered User EliKoehn's Avatar
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    Originally Posted by bLinkMoore View Post
    Got dumped via a phone call on my way home.
    Dude, I'm sorry.. Hang in there. Great job on your lifts though.
    Bench: 340
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    Deadlift: 505

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  16. #1006
    Registered User bLinkMoore's Avatar
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    Originally Posted by EliKoehn View Post
    Dude, I'm sorry.. Hang in there. Great job on your lifts though.
    Thanks man, it was relatively amicable but always a drag. At least the meet went well hahah

    Thank you, feels fantastic to have a successful meet under my belt finally
    BP: 280
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  17. #1007
    Registered User WolfRose7's Avatar
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    Originally Posted by bLinkMoore View Post
    Absolute rollercoaster of a day. First meet down, 9/9 and two PRs.

    Will upload videos when I get them!

    Ended up with a 418 squat (3lb PR)
    253 bench (clearly my weak spot that I need to dial in)
    518 deadlift (3lb PR)
    1189 total

    1st place in junior 75kg, and out-totaled the guy who won the 75kg open. Felt great all around.

    Got dumped via a phone call on my way home.

    Peaks and valleys, man. Peaks and valleys.
    Well that sucks.

    Sorry mate.

    Looks like a great meet with smart choices. Well played.
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  18. #1008
    Registered User bLinkMoore's Avatar
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    Originally Posted by WolfRose7 View Post
    Well that sucks.

    Sorry mate.

    Looks like a great meet with smart choices. Well played.
    Thanks! I got super lucky, had a guy handling me who's been working meets for YEARS. I didn't even know what any of my attempts were, I just hit my openers and he chose the seconds and thirds and picked them perfectly. Worked great from a mental standpoint, cause I had no clue how much weight was on the bar--just got on the platform and lifted it.
    BP: 280
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  19. #1009
    clownslayer SaviorSelfJT's Avatar
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    Sorry to hear about the breakup man

    Today:
    Good mornings:
    155x15
    155x15
    155x15

    Bent over rows:
    225x5
    225x5 (put on straps)
    225x8

    Rear delt flies:
    25s x 15
    25s x 13
    25s x 14.5 (couldnt quite get the last one all the way up)

    Dead hang and ab/leg raises

    The rear delt flies gave me so much of a pump/lactic acid that it was quite a bit uncomfortable to hold posture afterwards

    Next time I lift, going to deadlift, want to do 315x15
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5, 215x1
    Deadlift: 405x13 (conv tap'n'go with straps)
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  20. #1010
    Registered User EliKoehn's Avatar
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    ^^ Looking forward to seeing that deadlift.

    --

    Deficit maintained

    A.S.
    Standing OHP:
    3 x 5 at 135
    Supinated DB Curl, Barbell Curl:
    1 x 8 w/ 50s, 3 x 1 at 135

    Alternated latter curls with...
    Lateral Raise:
    3 x 5 w/ 35s

    Outdoor Jog:
    ~6.33 miles in 1:00 continuously

    Pretty good session today! Having performed some longer sessions lately, I'm switching gears again for these upcoming weeks and am going to train slightly submaximally with lower volume at higher RPE to avoid muscle loss as I drive fat loss with more aerobic activity. That run was notably good, especially. I'm finally beginning to feel like I am in shape again. Kept an above 6mph pace continuously for an hour, and felt like I could just keep going and going.

    It may not be everybody's cup of tea, but it helps that this music was like adrenaline tapwater lol, and I was really getting into the songs and keeping pace with them:
    Bench: 340
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  21. #1011
    Registered User paulinkansas's Avatar
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    Originally Posted by bLinkMoore View Post
    Got dumped via a phone call on my way home.
    What goes around comes around. I'm 54 and have had my share of disappointments with girlfriends. It doesn't change much once you get married.
    Furnished rental houses in Coffeyvile Kansas for traveling worker. All bils paid. Ful kitchens. Washer and dryer. Weekly rates. Crud oil refinery, fertilizer plant, renewable fuel and soybean plant contractors. Welders, fiters, boilermakers, electricians and inspectors.
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  22. #1012
    Work in Progress CW47's Avatar
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    Good work as usual guys.
    That's a major buzzkill bLink


    November 1, 2021: Squat - Wide Stance
    225 pounds x 1 rep
    175 pounds x 3 reps

    Much better doing this the second time through. I honestly felt really good, and much more natural than last time. I was able to hit depth without any issues. The wide stance really accentuates the strength imbalance between my legs. I've favored my left leg for years, and used to shift that way noticeably on squats. It's gotten much better over time, but this made it noticeable again as I really had to fight to keep myself centered/balanced. It will be a great exercise for me to do to keep bringing up my weaker right side. The wider stance also definitely fits me well. I always feel like I'm fighting against my body with a narrower stance, even though I'm stronger. I may be able to improve my squat quite a bit if I can build up strength with the wider stance. That's pretty much what I did on deads with all of the Sumo work, and I have every reason to believe I can see similar results with the squat. Time will tell...
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  23. #1013
    Registered User EliKoehn's Avatar
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    ^^ Good work, and speaking of width, I recently read Nuckols' bench guide, and he mentions that a comp bench is not meet-legal if it's held wider than index finger on the rings of the bar. Most of the time, that's where I position my middle thumb joint, meaning I'm about 2" wide. Is that true? Do powerlifting bars vary from most commercial gym bars in this respect? When I retest the 320 I'm going for comp rules, as agreed early in the thread.

    --

    Deficit maintained. (In fact, came back weighing 231.5. Woohoo! That'll change after I eat dinner of course, but it's encouraging to see that the cut is successful in balance, as I'm still having an occasional meal out and enjoying some drinks, etc., without consistently losing performance.)

    Deadlift:
    3 x 5 at 365

    A.S.
    Flat Bench (held closer as per above, but still touch and go):
    2 x 8 at 225
    Pullups:
    2 x 8 at 225

    Second set of the deadlift, I'm pretty sure my back was rounding, but first and final sets felt better. Otherwise, this workout felt good, and as stated before, trying to keep stimulus frequent at decent intensity while keeping volume lower until Thanksgiving, when I'll run the 6 week program one last time to retest maxes for the end of the year.
    Bench: 340
    Squat: 405
    Deadlift: 505

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  24. #1014
    Work in Progress CW47's Avatar
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    Originally Posted by EliKoehn View Post
    ^^ Good work, and speaking of width, I recently read Nuckols' bench guide, and he mentions that a comp bench is not meet-legal if it's held wider than index finger on the rings of the bar. Most of the time, that's where I position my middle thumb joint, meaning I'm about 2" wide. Is that true? Do powerlifting bars vary from most commercial gym bars in this respect? When I retest the 320 I'm going for comp rules, as agreed early in the thread.
    Yes, that is the guideline. In my experience in commercial gyms, I've never seen any bars with the rings closer together, so I'm pretty sure the rings are in the same place as they've been in a meet. Thumbs on the rings is pretty damn wide.


    November 2, 2021: Bench Press - 30 Degree Incline
    155 pounds x 1 rep
    155 pounds x 2 reps

    My PR on this is 165. I didn't get a chance to workout until 9:30pm, so decided I didn't want to go for a 1RM. Set my sights on 155 for as many reps as I could. I ran into a snag on the first rep though - somehow I hit the safety arm really hard on the right side. Weird, because I hadn't even touched it up to that point, and I didn't feel like I did anything noticeably different. I'm wondering if I hit the edge/lip where it meets up with the rack, because that sits about 2 inches higher than the actual safety arm. Anyway, managed to finish the rep without any problem. I reset and then did a double at the same weight. No doubt I could have done this for a triple. Feels like I'm making good progress.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  25. #1015
    clownslayer SaviorSelfJT's Avatar
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    Fuk I knew I should have had another rest day. My glutes in particular were still really sore, and as I was going through warm up weights I realized my back wasn't as strong, neither was my grip

    Deadlift:
    I got up to 405x1 and was so close to just dropping it
    315x9 (one less than last time)

    I recorded the set with 315, it looked really fast/easy for all the reps, but my right hand just couldn't hold onto it for any more reps
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5, 215x1
    Deadlift: 405x13 (conv tap'n'go with straps)
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  26. #1016
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by EliKoehn View Post
    ^^ Good work, and speaking of width, I recently read Nuckols' bench guide, and he mentions that a comp bench is not meet-legal if it's held wider than index finger on the rings of the bar. Most of the time, that's where I position my middle thumb joint, meaning I'm about 2" wide. Is that true? Do powerlifting bars vary from most commercial gym bars in this respect? When I retest the 320 I'm going for comp rules, as agreed early in the thread.
    Surest thing would be to measure the spacing between the marks. IPF standard is 32 in / 81 cm.
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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  27. #1017
    Registered User EliKoehn's Avatar
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    I'll bring my tape measure next bench day, but even at home holding 32" at the index fingers and bringing the tape pulled taught to my chest has my forearms at an obtuse angle, when they are normally about exactly vertical at the bottom, so I might still be kosher.

    Here (upload from June) you can clearly see that I'm outside the ring, so I don't think it's farther apart than is allowed, but I will have to measure and see. Pushing against an acute angle from the bottom will make this significantly more challenging, if so... But, rules are rules.
    Attached Images
    Bench: 340
    Squat: 405
    Deadlift: 505

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  28. #1018
    Registered User EliKoehn's Avatar
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    Alright guys, the widest ring of the bars at my gym turns out to be 27", not 32"!

    Spoiler!


    All of these were alternated in sequence; for simplicity of notation I'll just write them linearly, however

    Flat Close-Grip* Bench:
    275 x 2, 1, 1, 1, 1, 1, 1, 1

    Weighted Pullup:
    285 x 1, 310 x 1, 315 x 1

    Barbell Curl:
    135 x 2.5, 2, 1, 1, 1, 1







    *Forgot the pause on one of the bench singles; noted as close-grip as they turned out to be 5" closer than maximum width, which I am used to
    Bench: 340
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  29. #1019
    clownslayer SaviorSelfJT's Avatar
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    Those curls look legit to me
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5, 215x1
    Deadlift: 405x13 (conv tap'n'go with straps)
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  30. #1020
    clownslayer SaviorSelfJT's Avatar
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    Not a full workout, cause I'm planning to try those deads again very soon, but I needed to do some benching

    275x3
    225x10
    225x10
    225x12
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5, 215x1
    Deadlift: 405x13 (conv tap'n'go with straps)
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