Welcome. Back. And I'll second the Clydesdale comment. You push a lot of volume on the regular! It's impressive.
Welcome. Back. And I'll second the Clydesdale comment. You push a lot of volume on the regular! It's impressive.
Thanks, Keith!
BW (4/14): Not measured
BW (4/15 morning): 235.4#
BW (4/16 morning): 235.2#
Fell off the macro counting wagon on Friday because I ate lunch and dinner out.
TRAC: Add 1 set
2017-04-16 - C3W4D1
Squat w/ belt
420x1 @6
440x1 @7
465x1 @7
490x1 @8.5
450x3 @8
450x3 @8
450x3 @8.5
450x3 @9.5
415x3 @8
Squats felt weird up to 440. (TMI ahead) I realized I was wearing underwear that were probably tight enough that they would rip, so I changed before the 465 single (supposed to be my top single). Still felt weird, but moved well. Realized I wasn't wearing knee sleeves. Threw another 25# on and it still moved decently well, although my hips shifted to the right out of the hole and killed the momentum. If not for that it would've been @8.
Video: Instagram
5-1-5 Tempo Bench
195x5x3 (@6.5, 8, 9)
Press v1
120x8 @6
127.5x8 @7
135x8 @8
135x8 @9
125x8 @9
115x8 @8.5
115x8 @9.5
Triceps are #ded
Training is more fun again. Time off plus some words of wisdom from Mark with respect to a good training mindset have helped.
Last edited by manveer; 04-16-2017 at 07:49 PM. Reason: forgot all my squat down sets
Underwear too tight?
Dirty Equipped Cheater!!
Thanks, Ryan.
I was clearly in violation of the IPF rules on underwear (yeah, I know there are actually rules).
BW (4/17 morning): 234.4#
Sleep (4/16 evening): ~7h
TRAC: Add 1 set
2017-04-17 – C3W4D2
Deadlift w/ belt
455x1 @6
480x1 @7
515x1 @7
545x1 @8.5
495x3 @8.5
495x3 @9
470x3 @8
470x3 @8
470x3 @8.5
Another day where my performance was way above where I thought I would be for x1@8.
Getting the belt tight today was frustrating at times. I guess I’m a little fatter than yesterday. Just trying to get it that last little bit to close on the fourth tightest notch rather than the fifth. On the last few deadlift sets at 470 I just went with the looser setting because it was taking too long and I was getting pissed.
Video: Instagram
[Dinner break, I was taking too long]
Squat (no belt)
315x5 @6
335x5 @7
355x5 @8
355x5 @8.5
355x5 @9
335x5 @8
Low back was smoked. Tired… finished at 10:15pm. Skipped the bonus set prescribed by TRAC because I was full from dinner and feeling nauseated.
How long do these take? Man I'm on a aiming for hour to 90 minutes program right now. This exhausts me reading it.
How long it actually takes and how long it should take are two different things, but... probably pushing 3 hours total last night including all warmup/clean up.
Takes me forever to warm up competition squats and deadlifts for x1 @8. Like 30 mins from the first warmup, including rest time before the single. Reviewing video between deadlift sets adds time. Had to add another single after 515 was below RPE target, which is like another 10 mins. Extra deadlift set because of TRAC. Extra time between sets fucking with my belt.
I'm just going to start setting a 5 min timer regardless of the difficulty for all rep work. Maybe 6-7 mins before the top single. I set a strict 5 min timer for squats and got through it in 45 mins, but the working weights were also lower so warmup didn't take that long.
But... it was a fair amount of work anyway. Tonnage around 19k (too lazy to calculate), fairly high intensity for the deadlifts.
That's a lot of time.