Aura,

That gif is fantastic

+1


Regarding volume comment. I guess I am that guy now. I think the biggest thing to avoid is overloading your CNS. I could be wrong, but physically, food and sleep can help you recover from a heavy volume session but I think time is the only thing that allows your CNS to recover from a max heavy lift.

This makes sense.

DL + dbl mini

405x2 @7
435x2 @8
455x2 @9
435x2 @8.5
435x2 @9

CGBP + mini

225x3 @7
245x3 @8
245x3 @8.5
245x3 @9

SLDL

365x3 @8
365x3 @8
365x3 @9

Squat w/ belt

365x4 @7
395x4 @8
425x4 @9
405x4 @9
395x4 @8.5
395x4 @9

Comp Bench

235x4 @7
255x4 @8
275x4 @9
265x4 @9
255x4 @8.5
255x4 @9

Pin press (chest level)

225x3 @8
245x3 @8
260x3 @9
250x3 @8
240x3 @8
240x3 @8.5
Cut it here. Was supposed to work til an @9 but I had already been lifting for like 2.5 hours.

Squats were ok but looked a little slow. Was hitting depth on all reps which I was scared of since I hadnt filmed squats in a while

DL w/ belt

475x4 @7.5
525x4 @9. **** yes. About damn time deadlifts start feeling better
500x4 @9
485x4 @9

Towel Press

275x3 @7
295x3 @8
315x3 @9
300x3 @8.5
290x3 @8
290x3 @9

Pause squat

325x3 @8
325x3 @8.5
325x3 @9

Well done, bro.

just in time for your meet

Nice work and great timing.

Thanks guys. My DL and Squat work set this week was the exact same as before last meet when I was 4 weeks out. Except im only 3 weeks out because I skipped a week. Bench workset was 12.5lbs down. So hopefully I should total around the same.

Banded face pulls

3x25

Side lying external rotations

3x10x10lbs

rows

185lb for total reps in 10 minutes

87 reps

Tried to get 100 for Loco. Had 53 after 5 minutes and hit a wall

Curl

barx50

2 count pause squat

315x3 @7.5
335x3 @8
355x3 @9
340x3 @8.5
330x3 @8.5
330x3 @9

Bench (tng)

275x3 @7
295x3 @8
305x3 @9 PR
295x3 @8.5
285x3 @8.5
285x3 @9

Press

160x5 @8
160x5 @8.5
160x5 @9

87 rows??? Weaksauce.


123 left. Please do them in one workout. The week after the meet is fine.

I think my paused lifts are only about 1.5s. You counting alligators?

I just count slow but I'm probably about 1.5 second pause as well. It's really hard to count in the hole so I probably leave before I get to two as well

Yeah it's facking awful to count in the Hole. I am a jellydicker but holy shiet my mind cannot do anything else in the hole besides recommend GTFO!!!

2 count pause deadlift

405x3 @7.5
430x3 @8
460x3 @9
440x3 @9
425x3 @9

CG Floor press

225x5 @7
245x5 @8
245x5 @8
245x5 @9

BB Row

245x5 @8
245x5 @8
245x5 @8.5
245x5 @9

So I'll probably need 590 -620 on my dead lift to hit 1400 to qualify for worlds. What would be a good opener? I'm thinking 530 so I can jump to 590 if I need that. But if I need 620 I can go 580 620. Thoughts?

Your suggestion sounds reasonable to me. Its not the end of the world if you dont qualify at this meet because you can still do it in four months at nationals.

Tough to answer because I don't see where you do singles to get a feel from your DL programming.

Your last PR was ~600 right? Do you think you are way above that now?

I don't like making too big a jump once in the top range. CNS comes into play there imo and it's harder to make big jumps because of it.

If it were me, I would look at 30lbs per jump back from 620...

560 590 620

560 as the opener seems right to me too because it's heavy enough to get you in the area of what you want while still being a weight you are guaranteed to make.

Bpa,

Ya pr is 601. When I did that I went 500/551/601. I'm probably not much stronger than I was then. I don't like small jumps because I seem to get real fatigued anything over 90 percent so I'd rather go 85/93/100 then 90/95/100 even if it costs me 2 percent on my total if I miss my third attempts. I probably shouldn't even think of going for 620 even if I need it for 1400.

I have doubles programmed this week so I should get a better idea of where I am at

Eta: another reason I like big jumps especially with dead lifts is that most other people in the meet will take smaller jumps and I'll get like 8 minutes more before my third since I'll probably jump a bunch of people's attempts

3/17

Squat w/ belt

405x2 @8
435x2 @9
415x2 @9

Comp bench

255x2 @7
275x2 @8
295x2 @9
280x2 @9

Pin press (chest level)

225x4 @7
245x4 @8
255x4 @9
245x4 @9

Terrible effing workout. Having 30 beers and barely any food on Sunday probably didnt help. Squat form was even worse than normal as well.

Yeah, that probably isn't helping at all.

Ouch. Would like to see video of that.

Dead lift w/ belt

515x2 @8
555x1 @9.5. Supposed to be a double. Didn't even try
515x2 @9

Towel press

275x3 @7.5
295x3 @8
315x3 @9
300x3 @9

Pause squat
315x4 @8.
315x0. Knee started killing on the way down so quit. Fml.