They were both T&G. The 355 set was my, technically, best set (although still needing a ton of work) ...felt better and easier than 345 and 335 which were both terrible. Loose back, Lats were not active/involved off the chest..., shoulder blades not completely tucked oh and YES I said my LATS lol ... too slow on descent.

For me to get 355 there I had to be aggressive and fast with the weight on the descent...which is fine but I cant pause it when i am that aggressive on the descent .

So...I think some day, I may get to 390 T&G maybe even the holy grail (for me) 405 (5 less than Kara ) but unless i can improve my technique a lot, I doubt I will be able to pause much more than 350...

Will soon be going back up to Tampa to do another lesson. Going to hit form/technique for around 3 hours on all three lifts.

The too slow on the descent part and the keeping the back and lats tight are very hard to fix together. That's why doing speed work is important. Doing speed work every week is how I learned to keep my back tight while lowering the weight fast.

What we try to do when doing speed work for triples is pick a weight you can move fairly fast, then have someone time you. Start the time when the first rep touches your chest and stop when the third rep is locked out. It should take 3.5 - 4.0 seconds if you have the right weight. If it took longer and you had form breakdown and you think you can do the next set faster with better form and the same weight, keep the weight the same next set. If its obviously too heavy to do under 4.0, take some weight off. If you do it in under 3.5, add some weight. Always try to maintain perfect form when doing this.

When I am feeling 100%, I'll usually do about 8 sets like this. Some younger guys do 8 - 12 sets.

This kind of work will get you good at staying tight and moving the weight faster.

TR for Alter Bridge please. One of my favorites.

Great run of PRs. Congrats!

Thanks Rich!


5/9
DL Med Intensity Singles
135/10
225/3
315/2
405/1
455/1
495/1
545/1,1,1 easy

5/12
BP Low Intensity Doubles
135/10
185/5
225/3
265/2
285/2,2,2 paused easy

5/14
BS Med Intensity Singles
70/6
120/5
170/3
200/1
220/1
230/1,1,1 tired. this was hard today.

Saw them at Revolution in Fort Lauderdale. Non Point opened for them...solid and very fun band.

Alter Bridge was about perfect. They are great musicians and Miles Kennedy is...well Miles Kennedy. The sound was not great...at least where we were on the 2nd floor balcony. But, it was still a good show. I would definitely go see them again.

Sorry, I know that's a terrible trip report...

Naw that's good

My fave is Miles Kennedy playing a long solo acoustic set at Bofest

5/16 DL Trap Bar Doubles

185/8
275/3
365/2
455/2
545/2
595/2,2,2 Not bad. Getting better.

Thanks duder.

5.18

BP Med Singles
135/8
185/6
225/5
275/3
315/1
330/1,1,1

Not hard not super easy.

Lower back is hurting. Pushing max triple squat to Monday.

Keep your abs tighter and dont arch your low back so much when the low back acts up.

10/4 Will do. Thank you as always!

5/22
BS Triples Max Intensity
70/6
120/5
170/3
200/3
220/3,3,3

Could have gone up but felt good leaving it there. That is my previous max triple now being used as a work set. Sets got better as went along. Last rep was probably best rep of 9.

5/25
DL Low Intensity Doubles
135/10
225/3
315/2
405/2
455/2
475/2,2,2

5/27
BP Max Triples
135/8
185/6
225/3
275/3
315/2,3,3,2

Those were hard today.

Why do you think the BP was hard?

Wow, I suck. Missed your question. Bench gets way affected by fatigue, not eating, etc. Definitely harder when not feeling well.

5/29
Low Intensity Triples
70/6
120/5
150/3
170/3
180/3,3,3

6/1 DL Med Intensity Doubles
135/8
225/3
315/2
405/2
495/2
530/2,2,2

6/5
BP Low Intensity Triples
135/8
185/6
225/5
255/3,3,3,3,3

6/7
BS kilos Med Doubles
70/8
120/5
170/3
220/2,2,2,2
Reds to worksets, need to get this to 5-6 sets then go up

I find it harder to set up well when I'm run down, which leads to looseness, which makes it harder to bench well.