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  1. #501
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    • wichita falls texas december seminar 2020
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    Quote Originally Posted by Erok View Post
    Ha! I'd forgotten about that. I could tell I rushed that rep, and really wanted to catch the bounce. Plus, everyone was watching.

    Also, sorry for my spotting gaffe on that last set of your bench. I was getting caught up in the moment and forgot to count to five.

    Programming-wise, yeah, that's still the basic layout. I'm lovin' the 4-day splat. I tend to slack on the bodyweight stuff, but I think I need the armwork to keep the press going. Any thoughts?
    No sweat, I rarely have a spotter so I appreciate the liftoff.

    Eh, nothing earth shattering. It looks like you might be at about 165 for couple of singles? There are what 15 weeks left this year? So if you've still got weekly gains left you'll need a bit over 2lbs a week to make it, that's solid work but probably not impossible. If it were me, I'd run out the split you have and then when the 2lbs jumps get close to misses I'd add more press volume to the week. So, maybe:

    M: OHP 5 x 3, ...
    T: OHP 5 x 2 (maybe superset with squat warmups?), ...
    ...
    R: OHP 5 x 1

    I'd think about increasing total weekly volume when picking weights for an additional day. YMMV of course.

  2. #502
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    Yikes! Good point about there only being 15 weeks left. The countdown begins. Also yes to increasing total volume: If you want to press, press!

    One of these days, when I've got nothing else to do, I'm going to add up my tonnage and make a really cool graph comparing it to how my 1rm/5rms change over time.

  3. #503
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    Tues., 9/22. 218.8#. My shoes weigh 0.6#.

    Squat: 45x..., 135 x 5, 225 x 5, 275 x 3, 330 x 5, 3, 4. ugh. none of these are very good. The shoes make it Squat 1.5, and I haven't learned 1.5 yet. I've got 1.0 down pretty well, though.

    Pullups: 2,2,1.5,1. uff-da. supersetted with Wrist Rollers@ 35#, concentrating on the extensors.

    Lat Pulldowns: 80 x 12, 12, 12. Using the newer machine, on which all weights are heavier than the old machine next to it. Stupid pulley systems.


    a small brick of cheddar cheese, potato chips, chocolate milk, one beer, and a bowl of slow-pressure-cooked rump roast.

  4. #504
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    Thur., 9/28. 219.0#.

    OHP: 45x..., 95 x 5, 115 x 5, 135 x 5, 155 x 2, 172.5 x ---, ---, 170 x-, 165 x --. Yes, that's right - more press starts! That's the ticket, yeah. No, I didn't get greedy and make a huge, unwarranted jump at all. Why do you ask?
    moving on:
    155 x 2. the second rep stuck just above the head, and during that mental eternity which unintentional isometrics provide, I thought back to Press Camp, and how much fun I had, and all the friends I made, and all the chocolate milk I drank, and I eventually started thinking about how I saw Karl demonstrate the double layback. I leaned back, looked at the bar, and locked that bugger out. I did the double layback! Wooo! I hope it never happens again.

    130 x 5,5,5,5,5. Tonnage.

    LTE: 60 x 15, 15, 15. The triceps are evil. They must be punished.


    Chicken, mushrooms, broccoli, and shiritake noodles (way better than it sounds).

  5. #505
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    Fri., 9/25. 220.6#. Wife DL'd 155x3 for a PR today.

    Squat: 45x..., 135 x 10, 225 x 5, 275 x 3, 305 x 2, 340 x 5.

    Deadlift: 225 x 5, 315 x 2, 375 x 2. Out of gas, and out of time. Need more pulling volume.

    Observation: everybody else in the racks was pressing overhead tonight, but where did the split stance come from? Some new directive from CFHQ? A pretty picture in Muscluar Fitniz? It's a head scratcher.


    Saturday: Oktobeerfest. Sampled no fewer than 40 beers.
    Sunday: Justified marathon - finished Season 4 with pizza and bacon. Wife is feeling the PR in her subscapularis.

    I'm so puffy, I can feel it in my ankles. Beefcaaake! Beefcaaake!

  6. #506
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    Mon., 9/28. 223.6# Follow your dreams. You can reach your goals. I'm living proof.

    OHP: 45x..., 95 x 5, 115 x 5, 135 x 5(or was it 6?), 155 x 3.

    Press Starts (on purpose this time!): 170 x---, ---, 155 x ---.

    OHP: 130 x 5,5,5,5,5. elbows stay forward. they DO NOT splay out to the side.

    CGBP: 45x..., 95 x 10, 135 x 5,5,11. evil, naughty triceps.

  7. #507
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    I've been following your presses, that's a lot of volume Monday. Are you feeling on track?

  8. #508
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    Presses are feeling pretty ok. My main thing right now is learning the new movement. I figure I've got nearly three years pressing the way I used to press, so maybe I'll have mastered this new form in about one year? I'm trying to speed that up just a bit. I like the 4-day splat for this purpose - Press Day means just that.

    Also, I sat down with a pencil and an Excel tutorial to analyze my press data since this May. I saw that my volume was all over the place, and so were my 1RM attempts. I'm trying to keep my tonnage more consistent, to see if that makes a difference. If nothing else, I guess you could call it a density block?

  9. #509
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    Sounds like a plan. The real question is, are you working on a lifting costume? I heard you could pass for Sully ...

  10. #510
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    starting strength coach development program
    Ha! I got a few costume ideas. Some simple, some complicated. We'll see what happens.

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