Hmm crap, I gotta go and do the test day but I’m really not sure if I got those numbers right.

Monte, are you reading it the way I’m reading it? 130/160/190?

Those are 66lbs jumps.

He's saying you shouldn't do anything more than a single above 65%. Target is your 1RM. Just work up to it with regular jumps.

15 kg jumps seems reasonable to me, but I'm not sure if that's what he has in mind. I'm guessing he's trying to test your maxes with a minimum of added stress to your system.

I guess that makes a whole lot more sense indeed. Thanks for the double check!

Yea the 15kg jumps in between attempts seem fine. I was mostly leveling myself because he wrote "hit your opener and jump to your 1RM" when talking about the test day.

I mean, I think he is saying make jumps that are that big, but I'd argue that if it's a bit uncomfortable and we're both relatively weak compared to him, an extra single or two mixed in likely won't kill you.

Looking forward to seeing the vids.

Just had my 1RM test session. Surprises all around.

The bad news is I was feeling incredibly sluggish today. The good news is I went 8 for 9.

2019/04/09

Squats
2x5x60
2x3x80
2x2x100
1x120
1x140

Attempt 1: 160 (353lbs)
Attempt 2: 175 (386lbs)
Attempt 3a: 185 (408lbs) FAILED
Attempt 3b: 180 (397lbs) FAILED

I could already feel my last warmup wasn't nearly as smooth as it should've been. I felt too much slowdown during the sticking point. I thought speed in the videos still looked okay but I knew I was never going to make 190kg (419lbs) so I lowered the goal a little bit.

When I walked it out of the rack I really thought I was going to make it. I think maybe I didn't hype myself up enough for it. Last Friday's workout I had 4 buddies watching me and I could feel a rush and nervousness through my entire body even before I walked into the rack. Today I was alone, feeling more quiet and timid.



Bench
5x40
3x60
1x80
1x90

Attempt 1: 100 (220lbs)
Attempt 2: 110 (243lbs)
Attempt 3: 120 (265lbs)

Holy **** that 3rd attempt was a grinder. I think I've never grinded a bench press this hard in my life. Also not sure if I would've white lighted the press signal.

I hadn't benched this weight since I was a bench bro back in 2013. But at that time I did this weight for a TnG triple when I was experimenting with 500mg/wk of testosterone.

Still really happy making this lift!



Deadlift
5x60
3x100
1x140
1x170

Attempt 1: 190 (419lbs)
Attempt 2: 205 (452lbs)
Attempt 3: 220 (485lbs) +10kg conventional PR

Whoa, really surprised here. When I pulled 190 I thought it felt slower than my 200 from last Friday. I already thought I was setting myself up for another disappointment.

After the 205 I started feeling a bit angry, telling myself I was going to goddamn make it. I took a 10-15 minute rest sitting down just thinking about the lift and hyped myself up a bit more, and voila.

Did not expect to make this one at all after how the previous lifts went. Super ecstatic!



What's my plan of attack for the actual meet day with this new info? Aim lower for squats, the same for bench, small increase for deadlift?

Although I think there is a chance I might be able to make a 185kg squat on a good day, but perhaps I should just take the 180kg for a definite win and go 160/170/180 and hit all 9 lifts on my first ever meet.

Totaled 515kg / 1135lbs today!

@ 100kg/220lbs bodyweight

No lift on that 265lb bench. Stops and hitches down a hair.

And loco in to **** on someone else's accomplishment just to soothe his own ego, right on schedule.

Great work, Syn! Five plate DL is legit; no idea how you're doing it in Oly shoes. Nice grind on the bench. I'd bet 180 would have been there for squat if that's what you'd originally targeted.

We have high standards in S&F. I been to meets and have met weasel/Cha/Kidcolin. Fakeb has redlighted me and I fix.

That bench is a No Lift. The N1 comment was a joke, I don't even have a computer so I was not going to look at his press again.

loco,

Presentation matters when you're a known thirsty *******.

Thanks coach! For sure 5 plates feels like a major milestone. I am surprised with how well squatting and cleaning carries over to deadlifts. I think my entire body is used to those shoes by now, (clean) pulled in them for years.

I think aiming for a 180 squat on the meet day is a good idea.

You are right. I can see why it wouldn't meet all the necessary requirements for a 100% perfect technique forum lift (and why it would be red lighted in an actual meet), but for the sake of logging my current ~1RM bench, I am going with 265lbs.

I think that your RPE vagina is similar to mine on deadlift, plus an extra 80 kilos. Imo you shouldn't have been dismayed after the 190, it was quite fast. Maybe the hook grip makes weights feel heavier to you than they actually are.

My 200kg pull in the video a few posts higher is objectively faster than today's 190kg. That's what I meant with that my lifts felt slow today. As in, relative to how they feel on a good day.

I guess the good news is that I should be able to do a little more.

Please note the superiority of wl. Surprise someone who actually lifts is stronger than all the pl donks itf after training pl for two sessions or whatever. A jogger stops by to say no lift. Joggers pls. Anyway lmk when all the pl is over so I can return. K.

crap, I wish I had seen this sooner, sorry. Monte's answers are good.

If the big jumps are scary, its fine to take something in between.

Regarding your lifts:

Nice job.

Squats - I think you need to focus on intensity a little more, like you do for DLs. I think you have way more in you if you can psyche yourself up and really give it your all out of the hole. That's the biggest thing imo.

minor thing - I think you could conserve a bit of energy by walking out a little more efficiently.

Dont worry about this last one now because there is no quick fix, but going forward after your meet, you should work on keeping your posterior chain a lot tighter and get your knees out a little more when you bounce in the hole. Your knees wont shoot forward as much when you get this right, so you'll have more power and it will be less stressful on the knees.

Bench - loco is right. The bar came down and went back up during the ascent. That never counts if you have a judge. Just keep pushing with everything you've got all the way up and you'll get it next time.

DL - stop letting your air out before you lock out. You probably have a little more in you than that if you hold your air better. Otherwise, great job!

The response from the crippled weightlifter about how superior his sport is is noted and given due weight.

cha, my problem with the loc-huahua's comment wasn't the substance, but the intent behind it. Constantly driving by logs just so you can point out technical flaws without contributing in any other way is incredibly douchey, if sadly on brand for him these days given he no longer actually lifts himself. That the lift would have been red-lighted at a meet isn't really the point.

yup, I understand your point.

Cha, while I am fairly certain being into feet correlates with getting into geared lifting, this does not mean you can recruit Syn into the lifestyle.

Hey I was crippled before wl. I eventually hope to perch my ivory tower upon an actual wheelchair. /dreams

Agree.

No worries and thanks for the pointers!

Was definitely missing intensity yesterday, but that will not be a problem when there's 80 people looking at me.

Agree.

.

I guess I can aim for 225kg (495lbs) for a real 5 plate lift, lol.

But if I go there I might as well try the full 227kg/500lbs.

2019/04/12

Did squat and bench openers on the same day. No biggie, the bench is quick & easy anyway.

Also did some light weight snatches to solidify technique. Don't think it's taxing, but will do less of this during the following week.

Squat
2x5x60
2x3x80
1x2x100
120
140
160

15min EMOM Snatch
15x2x40

Bench
2x5x40
1x3x60
80
90
100