Ruckin's dbol/test/eq log

[ROB581211]

@Perrin Aybara
@ruckin

For the record I jumped the gun and attacked 315 yesterday. Nailed it for 5 reps 3 sets!! It felt great!! My squats went like this: 135x8, 185x6, 225x6, 275x7, 295x6, 315x5x3, 225x10!! Love volume!!

Sorry Ruck just wanted to share that....I told my dog, but she didn't seem to give a shit.



Thats good to hear. I'm not noticing much, but I'm like you I can eat and eat and eat....I am seeing more veins though. Also Tbol is awesome!! I recommend you try it!!

Awesome lifts man.

 

[ruckin]

Power clean: 215x1x8


Gonna take a short deload for the rest of this week (next 2 workouts) and pick back up where I left off on Sunday. I'm trying to take more frequent deloads than I'm used to to help prevent little nagging aches and pains from building up and turning into injuries. I might make slightly less progress in the short term by doing this but if it means saying healthy long term, and therefor staying consistent, then I'm confident it will translate into better long term progress. I'll be traveling in about a month also and probably won't be able to lift for a few days so this will give me ~4 weeks to go hard again before getting a few days to rest up again.

 

[Perrin Aybara]

Thanks Ruck you're a class act my friend!!

I dunno if you know or not, but Frank is gonna be having a one day sale 50% off everything in the International store very soon....I'm thinking sometime this week.

I saw that. Kinda makes me want to try their gh at that price. Not really seen any feedback on it though.

Congrats on the lifts, too. You should be good for 350 soon with 405 right around the corner.

@ruckin nothing wrong with training smart. I don't deload as often as I should either, but I'm getting better.

 

[ruckin]

I just signed up for a local squat and bench press competition on Sunday.

 

[Perrin Aybara]

Hell yeah! What's the expected turnout? The local university here has stuff like that, but I never know about it until too late.

 

[RodgerThat]

Go in there and kill it man! What are your projected numbers? Gonna pause squat it to show them who's boss

 

[ruckin]

I knew all my PL friends would be happy to hear that lol

Hell yeah! What's the expected turnout? The local university here has stuff like that, but I never know about it until too late.

As of now it looked like there were 15-20 guys signed up for each lift. Idk when the cutoff to sign up is though.

Go in there and kill it man! What are your projected numbers? Gonna pause squat it to show them who's boss

Fuck no I wanna win! Lol

Not sure what my projected numbers are. Maybe mid-high 300s on bench (i'm assuming it will be paused benches) and high 400s on squat. Not using a belt though since I've never used one so hopefully i don't get beat by just a few pounds by someone using a belt.

 

[RodgerThat]

I knew all my PL friends would be happy to hear that lol


As of now it looked like there were 15-20 guys signed up for each lift. Idk when the cutoff to sign up is though.


Fuck no I wanna win! Lol

Not sure what my projected numbers are. Maybe mid-high 300s on bench (i'm assuming it will be paused benches) and high 400s on squat. Not using a belt though since I've never used one so hopefully i don't get beat by just a few pounds by someone using a belt.

You don't use a belt and you do pause squats in the high 300s you are a beast beyond belief! You'll smash everyone outs the water!

 

[Perrin Aybara]

I'd practice that paused bench at least once before then. That's the lift most people get disqualified on at meets. I saw some guys miss all three attempts last month on bench for not pausing or racking it too soon.

 

[ruckin]

You don't use a belt and you do pause squats in the high 300s you are a beast beyond belief! You'll smash everyone outs the water!

Haha thank you brother, I hope so

 

[ruckin]

I'd practice that paused bench at least once before then. That's the lift most people get disqualified on at meets. I saw some guys miss all three attempts last month on bench for not pausing or racking it too soon.

Good point. The judge (or at least one of the judges) is a good friend of mine lol so at least I can have him let me know exactly how everything will go ahead of time.

 

[Perrin Aybara]

Squat commands are easy, pretty much just do what's natural and wait until they say rack it. Bench seems to throw people off with the down, press and rack commands. Not all feds use the down command and since that's local they may not use any, but find out and be prepared.

 

[ruckin]

I'm trying to think about what numbers I should plan for now.

So for squat, my last heavy workout I did 385x6x4. Not exactly sure what intensity a 4x6 is supposed to be able to be done at, but if it means 385 is about my 8RM then my projected 1RM is ~475. Maybe 405 for an opener would be good if I want to be conservative?

As for bench, my last workout I got 280x10 on my last set, which puts my projected 1RM at roughly 375 for touch-n-go. If I'm being conservative and assume a 10% reduction to pause, then that makes it ~340... Maybe around 300 would be good for my opener there.

Thoughts?

 

[Perrin Aybara]

I'm trying to think about what numbers I should plan for now.

So for squat, my last heavy workout I did 385x6x4. Not exactly sure what intensity a 4x6 is supposed to be able to be done at, but if it means 385 is about my 8RM then my projected 1RM is ~475. Maybe 405 for an opener would be good if I want to be conservative?

As for bench, my last workout I got 280x10 on my last set, which puts my projected 1RM at roughly 375 for touch-n-go. If I'm being conservative and assume a 10% reduction to pause, then that makes it ~340... Maybe around 300 would be good for my opener there.

Thoughts?

I would estimate a 4x6 to be roughly 90% of a 6RM, which should put you at 425x6 for a true 6RM. I'd call it closer to 480-490 max, but here on short notice without peaking or working with lower reps for a bit I'd say 475 is probably a good goal. I like to open with something I can hit for 3-4, second attempt being something I can hit for 2 and third being a PR. I think 420ish would be a good opener, 450ish for a second and depending on how beastly you feel at that point go for 475 or more.

Bench maybe start lighter since it's paused. 300 should be plenty easy to where you can focus on pausing. Then 320-330 for the second and 340-350 for your final, depending on how the second felt.

 

[ruckin]

I would estimate a 4x6 to be roughly 90% of a 6RM, which should put you at 425x6 for a true 6RM. I'd call it closer to 480-490 max, but here on short notice without peaking or working with lower reps for a bit I'd say 475 is probably a good goal. I like to open with something I can hit for 3-4, second attempt being something I can hit for 2 and third being a PR. I think 420ish would be a good opener, 450ish for a second and depending on how beastly you feel at that point go for 475 or more.

Bench maybe start lighter since it's paused. 300 should be plenty easy to where you can focus on pausing. Then 320-330 for the second and 340-350 for your final, depending on how the second felt.

Sounds good to me. Thanks brother, I think I'll go with this.

 

[Perrin Aybara]

As long as you think the first two attempts are 100% going up I think this will be the way to go. You'll be able to judge your third by how they feel. Grab you some ammonia caps, they'll help.

 

[RodgerThat]

I'm with Perrin on all those numbers he nailed it. Don't forget to yell "light weight baby" after you finish your final set of squats!

 

[Perrin Aybara]

I think should smoke the first two attempts, it builds confidence for the last one. You're an athlete, you know the rush of doing your thing with a crowd cheering and all that. Smoke the first two, choose your third wisely and have a good time.

I could've done more on my third attempts, I wouldn't have thought so, but I was in the zone at that point. Bench and deadlift flew up.

 

[ruckin]

Random thoughts for the day:

I just started reading OGH's food thread so hopefully I can get caught up in that by this time next year. Hoping to get some new food ideas from there and contribute a little once I get caught up.

I also started reading "Supertraining" recently. I'm really excited about this book. I'm expecting to learn a ton from it.

Lastly about the squat/bench competition on Sunday, I'm thinking about not doing the bench part and just doing the squat. Reason being that I just recently got over yet another elbow tendinitis/inflammation/whatever issue (elbows have been my biggest problem throughout my lifting career) and I'm worried about re-aggravating that by maxing out on bench. Not sure yet though, I'll play it by ear. Definitely doing the squat though.

 

[Perrin Aybara]

I feel your pain on the elbow pain, I hate it. Elbows, shoulders and forearms give me more trouble than anything.

I need to finish Supertraining, too, I started it a year or so ago and stopped reading it for some reason. I think I was still on the history of strength training chapter.