613 x 1 @ 9 for a PR.
557 x 1
584 x 1
613 x 1 (PR)
The bar rolled up a little on my left side coming out of the hole, but I'm still pleased with how this moved. Last heavy session is officially done. Smooth sailing from here.
Morning shreds are loyal 😋 weight cut is going well despite transitioning to the cheap student diet. Protein powder has been a life saver while trying to maintain muscle mass as much as possible while losing weight. Whey protein is the easiest and cheapest source of complete protein without a load of fats and carbohydrates 💪 BCAAs are also a great way to continue stimulating muscle protein synthesis between meals which is exactly what you want whether on a cut or bulk. Check out @asn_dunedin to get these supplements and other no-bullshit products like creatine monohydrate and pre-workouts without the huge price tags 😁 @nz_viking
Worked up to a RPE 9-9.5 single on squats (395lbs) and triples on bench (260lbs). Stupid bar was slipping off my back. I really need to learn how to find the 'shelf' while wearing a shirt and squatting. This made squats so much harder lol. Wish I went deeper on my squat but it's all good. Just BARELY dipped below parallel. S/O to @jle_svgc @the_metroflex_hypeman always showing me love and hyping me up! @downing_powerlifting #7daysout
Rack pulls x 425 lbs/193 kgs x 3 from yesterday, 2/24/17.
I forgot about the new multi-scroll feature or else I would've added it to the pin squat post.
❌ Don't be too upright. It's supposed to be a deadlift, not a weird oompa loompa squat.
✅ Do have a slight lean forward at the waist. Make sure it looks like the lockout phase of your deadlift.
❌ Don't forget wrist straps on the last set in case your grip is fatigued. This isn't for grip; it's for your back.
✅ Do feel good about holding 425 😊
Getting to the meat and potatoes of the program today. I was scheduled for 3 sets of 4-6 at 305 lbs. I only got 4 reps, 3 reps, and then 3 reps. I am a firm believer in trusting the process, and I am confident if I was fresh I could get 3 sets of 6 easy with this, but the purpose of peaking is to maximize volume(# of reps per set) early on, which maximizes both fatigue(muscle damage) and fitness(ability to lift big shit), and then to taper volume and maximize intensity(weight per rep/set) which will slowly lower fitness while drastically reducing fatigue. I'm at the point where fatigue and fitness are maximized, so weights feel insanely heavier than they should but again, I am trusting the process because I love the process. When things get shitty and heavy I start to get excited because I know thats what maximizes performance. Exactly 3 weeks out today. In 3 weeks I'll be in the record books. Witness
3 x 5 @ 72.5kg pause slingshot bench, last set shown.
I had a weird descent on my 5th rep of the previous set, where my left shoulder decided to spaz out of place, soooo I kinda missed the rep.. Whoops.
Due to that factor, I made it up on the final set doing 6 reps instead of 5.
No YOLO programming was done on that day I swear. 🙊😀😉
First straight-bar back squats in 3 months 😊
If I'm able to add more work without aggravating the TOS symptoms, it's progress.
Being very conservative and will continue to safety bar, but as an experiment I did the programmed pin squats yesterday, 2/24/17. 185 lbs/84 kgs x 3.
Did do some tempering with @jeronkerridge to hit lats and entire back. My left lower lat was po'd after having to get tight for squats haha.
So far so good, no worsening in hand tingling after the workout.
Anyone heading to the Arnold this weekend? These guys @steel_clothing will be there at booth 622. They have some of the best apparel based around fitness and design. Check these guys out!! This is the raider zip hoodie and the homer 3/4 baseball tee #steelclothing
Hit a repeat of last Saturday's workout rather than going up so I could clean up the reps. Hit 3x5 at 355 again, this time with consistent tension and bar path. As a result, these moved way faster than last week. Good reps equal fast reps. Followed with feet-up @benchblokz up to 335x3x2, OHP at 135/185x8 and 225x6,4 and 135x15, and the usual tricep/shoulder isolation work. #teamsavage#savagestrength#savagestrengthconditioning#dogglbgym#teamdogglb @gogginsforce #gogginsforce
||"Little minds are tamed and subdued by misfortune; but great minds rise above it."||
Excuse the Hunchback of Notre Dame, the "meow", snapcity, broke back, the form, the hip jump/pop/ etc.
There is a lot I have to fix but I'm officially 1 month away from my first meet and down $150
Meet prep starts now and I'm nervous as hell but all should go well...right?!
So, as yall know already I am not a huge fan of long slow cardio. As an alternative I hit the heavy bag. I try to do this a few time a week after my lifting session and I really think it has helped me with managing my weight. I have also been trying to work on my technique so I can get better at hitting the bag.
I had some fun today competing at the 13 annual redbrick bench today. This was my opener at 331lbs. I just jumped to 364 to break a record and missed on my last 2. No prep for this, just showed of for the charity and to have fun. Thank you @mkightlinger for your support. Thank you @skippythepopo for running this meet. @aferchen for yet another great @uspapower meet. And the support I got from my family @elitefitness2016 and the steel dogs. Back to the drawing board for the RPS meet in August! @iron.bred #rawpowerlifting#benchpress#goodtimes#havingfunwithit#uspapower