Powerlifting to Win

[Tom Narvaez]

BW: 193.2

2ct Pause Bench:
120x3
127.5x3x4
Nice to be able to do this without using my biceps I guess.

Feet-up Flatback TnG Bench:
102.5x10,10,8,7
I think my 225 rep out PR is 13, lol. Need to try it again when I'm not in excruciating bicep pain.

LTEs:
Bar+70lbs x 15
Bar+75lbs x 15
Bar+80lbs x 15
Bar+85lbs x 10
Annoyed I can't use a plate yet. Had to stop though. Pain out of control at this point.

5sec Eccentric Only Hammer Curl:
Lots with 40s

[Tom Narvaez]

Re-Review: Conjugate For Raw - YouTube

[Tom Narvaez]

BW: 196.1lbs, what the fuck
Should be fun to see how Avatar handles my weight going up on 2k cals this week.

Sumo /w Belt, TDB:
220x3
235x3
255x3@8.5

562lbsx3 is a 7lbs 1RM PR and 22lbs 3RM PR. Grip was the only challenging aspect of this. Overhand was losing pinky grip.

Narrow Beltless SSB:
120x8
125x8
130x8
135x8@7.5
140x8@7.5-8

Cable Rows:
200x8x2
190x8x2

CoC Grip:
Too embarrassingly weak to log honestly

[Tom Narvaez]

Recomposition for Powerlifting - YouTube

[hamburgerfan]

Interesting comments on specificity in the conjugal method. For what it's worth, when I'm doing a maximal attempt on one of the three powerlifts, I am almost always cuing for effort by volitionally pushing harder rather than for a technical issue.

[Tom Narvaez]

BW: 193.0, too little too late

Probably gonna reverse diet if it suggests lowering my macros further cuz I'm not subsisting on less than 50g of fat and less than 200g per day.


Competition Squat /w Belt, Wrist Wraps:
180x5, misload
195x5@8-8.5
190x5@8
185x5@7.5
I just wasn't recovered for this. Not even from the deadlifts but from the 5x8 SSB Squats. Quads were actually sore descending into the hole. The joys of a deficit, I guess.

"Medium" Grip Pause Bench (Pinkies on Rings) /w Belt, Wrist Wraps:
110x5
120x5
130x5@8-8.5, stronger than last week
135x5@10, lol
130x5x2

So I've been experimenting with less arch and WAY more leg drive for the past few weeks. Maybe 3-4 weeks. The main reason was that jamming myself into a maxed out arch was really bothering my right knee. It was was messing with my patellar tendon. However, I'm simply weaker that way AND my ass comes up easier so I have to stop. I've probably wasted a good month trying to perfect the new technique and it just isn't going the way I'd like. Back to maxed out arch.

GHR: BWx13,13,12,12 -- super easy
Set this as close to the pad as the machine will let me which still isn't quite close enough to get my knee fully on the pad. It is weird that my hamstrings are somehow one of my strongest body parts when they look like they have zero development. My quads, on the other hand, are huge and literally all of my sumo/squat errors come down to my quads not being able to keep up with my posterior chain. Makes no sense. Must be a long-legged person thing.

5sec Eccentric Hammer Curls Curls:
40s x 5 x 5

Elbow is a lot better but I'm just trying to stay on top of it. These are instant relief.

[Tom Narvaez]

Peaking Made Simple - YouTube

[Tom Narvaez]

Average weight increased like 0.25lbs from last week but my waist went down to 36" so Avatar didn't make any changes which is cool. I'll never use anything but the "slow, sustainable" fat loss setting for dieting again. I'd be in a much better place right now if I had done that from the start. I only lost 4-5lbs in May which is pretty brutal considering I've been below 2000kcal on average most of this month.

BW: 191.8lbs

3-1-0 Tempo Squat /w Duffalo, Belt:
141kg x 6
151kg x 6
161kg x 6
Shoulda high barred. Elbow wasn't ready.

RDL /w Straps, Clean Grip:
175x5
185x5
195x5
Much better form

5sec Eccentric Only Curls:
40s x 5 x 5
Only thing keeping my right arm online right now are these.

[Tom Narvaez]

The Alternative to Cutting and Bulking - YouTube

[Tom Narvaez]

BW: 192.1

2ct Pause Bench:
120x3
127.5x3@7.75
135x3@9.25
125x3x3
Right elbow hates me.

TnG Feetup Bench:
105 x 8,8,7
100 x 6,7
My body was imploding. So I kept changing form etc to try and lessen pain. Ruined shit.

LTEs: Plate weight listed
90lbsx8,6
80lbsxidk
70lbsxidk
50lbsx10ish
All enthusiasm to train was gone by this point

5sec Eccentric Hammer Curl:
45s x 3 x 5


Pulling deadlift singles on Thursday