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Matt lifts: A post-competition log.
Starting my first log. Competed in the SS Fall Classic, so I guess I can consider myself a competitive lifter.
Fall Classic PRs:
SQ 224kg/493.8lb
PR 98/216.2
DL 260/573.2
Goals for Spring Starting Strength Meet:
SQ 550
PR 240
DL 625
Age: 25
BW:232
10/30 Lower Volume
SQ: 5x3x410
Beltless Deficit DL: 5x3x405
10/31 Upper Volume
PR: 3x3x195
Bench: 5x3x255 – benching again after not benching for 2 months (focused on press leading up to meet)
Rows: 5x3x285
Last edited by Matt Stacks; 11-06-2017 at 02:01 PM.
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11/2 Lower (Intensity)
SQ: Singles at 455,435. Feeling a little shot from the meet still. Need to eat more food.
DL: 3x2x505. These felt pretty good.
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11/3 Upper (Intensity-ish)
PR: Intensity. Set of 3. Set of 2. @ 202.5
Bench: 5x3x260. Sinch I'm coming back from the layoff, I'm going to take my bench on the LP gainzzz train.
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11/6 Lower Volume
SQ: 5x3x415
Beltless Deficit DL: 5x3x455 (might seem like a big jump, but I'd been up to this before the meet)
Cardi-oh. 15 minutes on the bike.
BONUS: Storytime.
Currently train at a commercial gym smack-dab downtown. Lest you google search it, you'll find the one. Apartment living has its way of forcing you to train at such a place. Anyways, these guys next to me while deadlifting were doing the usual hips-too-low bro form. One guy had his feet apart about 2 feet. His bud was trying to teach him how to deadlift. I told them I was trying to become a coach and they'd be helping me out if I could take new guy through the deadlift. They shrugged me off. I proceeded to do my deficits. Finally, the guy asked me why I was so narrow. Told him why. Did it for 1 rep and then switched back to a wide stance, pull-from-the-toes DL. I just decided to keep my headphones in the rest of the time.
Last edited by Matt Stacks; 11-07-2017 at 07:07 AM.
Reason: Storytime added.
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11/7 Upper Volume
PR: 3x4x197.5 – Failed 4th set.
Bench: 5x3x265 – These are moving pretty well.
Rows: 5x3x290 – Supine grip. Starting to give out a little bit. Will keep supine until I have to go DO grip.
Last edited by Matt Stacks; 11-08-2017 at 09:41 AM.
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11/9 Lower Intensity
SQ: 3x450/2x440 – Thinking the volume is creeping into intensity territory. Going to drop the intensity and up the volume on LV day.
DL: 3x515 – Too grindy. Got too greedy this week.
11/10 Upper Intensity
PR: 2x3x205
Bench: 5x3x270 – Missed last rep on last two sets. Will repeat on Tuesday.
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11/13 Lower Volume
SQ: 5x4x385 – Dropped intensity and added a set of volume for all the tonnage.
Beltless Deficit DL: 5x2x460
Was pretty whooped Monday. Had an all-day event and simply didn't have enough to eat. Felt it on my deadlift sets so cut the volume down.
11/14 Upper Volume
PR: 5x3x185 failed last two reps on the last set.
Bench: 5x3x275. Failed last two reps here too. Should've repeated from Friday. Didn't.
Row: 5x3x300. Supine only. Grip wasn't an issue. I've officially peaked. My row is now better than 90% of the dudes that deadlift in my gym.
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Last week was no bueno.
I've been doing a 4-day TM for awhile now (since March) and looking to mix it up.
Giving the Bridge a try today for 8 weeks. Follow along, will ya?
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The Bridge, Week 1, Day 1
This RPE biz will be interesting.
SQ: 365x5@6 / 390x5@7 / 410x5@8
CG Bench: 235x4@7 / 247.5x4@8 / 260x4@9 (Felt more like an 8.5)
Mid-Shin Pull: 435x7@6 / 435x7@7 / 450x7@8 (Felt more like an 8.5)
Last edited by Matt Stacks; 11-22-2017 at 11:06 AM.
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The Bridge: Week 1, Day 3
Dealing with a nice lil' cold.
2 ct. pause squat: 275x4@7, 290x4@8, 300x4@9
Press: 175x5@6, 185x5@8, 180x3@8 (overshot the RPE here on the second set and missed the last two reps on the third set)
Row: 225x8@6, 245x8@7, 265x8@8, 265x8@8
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