5 Guys....Not just a burger joint anymore

[theprodgicalson]

@ROB581211
I hate you and your squats. Lol not bad at all for suffering for lack of core support. My only suggestion for core work would be weighted planks, beltless work maybe on your second round of squats and all warms ups up until your last working sets on your first round and maybe some standing an pull downs.


@Perrin Aybara you should at least be able to preform your openers with that time frame i believe. at least your second attempts. Just look at the brightside, you just hit a PR. carry that momentum into the other lifts. if you need anything at all, you know where to reach me..

 

[ROB581211]

@ROB581211
I hate you and your squats. Lol not bad at all for suffering for lack of core support. My only suggestion for core work would be weighted planks, beltless work maybe on your second round of squats and all warms ups up until your last working sets on your first round and maybe some standing an pull downs.


@Perrin Aybara you should at least be able to preform your openers with that time frame i believe. at least your second attempts. Just look at the brightside, you just hit a PR. carry that momentum into the other lifts. if you need anything at all, you know where to reach me..

I'm paying for it today. My middle back isn't happy. I never use a belt till I hit 400 and up on squat. For the most part I don't use a belt until 455 on DLs. Good news is though the soreness in my back isn't my disc area so all good there. Just having a difficult time in the core area. I'm sure it'll come back before its time to stack some real weight on. I'd love to be hitting 495 for doubles in the next 4-5 weeks

 

[theprodgicalson]

@ROB581211 that was my goal also. 495 for a triple at the start of all of this. the elbow pain really set me back but we will see what i can do in the coming weeks.

 

[ruckin]

Coach says six weeks off deadlift. Looks like I'll be doing a token deadlift at the meet, there goes my 1550+ total. I'm pissed. I'm dealing with a bunch of personal stuff, too. This stuff always comes on in clusters.

That sucks. 6 weeks isn't the end of the world though. If it makes you feel any better, I haven't been able to deadlift heavy in 3-4 months now.

 

[ROB581211]

@ROB581211 that was my goal also. 495 for a triple at the start of all of this. the elbow pain really set me back but we will see what i can do in the coming weeks.

I'm pretty sure fresh my legs can handle it but I feel like I'd get crushed or fold up top.

 

[Perrin Aybara]

That sucks. 6 weeks isn't the end of the world though. If it makes you feel any better, I haven't been able to deadlift heavy in 3-4 months now.

Yeah and maybe with the added recovery of no deadlift I'll be able to get my squat out of poverty. They've been feeling great lately. Did an easy 5x5 at 370 in sleeves and a fairly easy 455x3 in wraps recently.

 

[ruckin]

Light day
power clean: 225x1, 235x1x10 easy
Push press: 200x5x2
Squat: 305x5x2
Incline bench: 210x5x2
Chins (neutral grip): 262x10x1
GHRs: BWx10x3
Shrugs: 340x15x3
Face pulls: 190x23,4,3 (rp)

Weight without pooping this morning was 256. Looks like my weight is finally moving in the right direction. I figure if I cut down to around 245-248 I can just do a small water cut to make 242 pretty easy. Or I can just do a real cut down to 242 and not worry about water. We'll see what happens I guess.

 

[ROB581211]

Did the right column on deficits. Left column on bench. Middle column on regular deads. I bumped up to 475 for sets of 3. I was able to pull them clean off the ground great speed. Could have easily done sets of 5-6 or more. Gaining confidence little by little. Did everything beltless tonight as well.

 

[Perrin Aybara]

Weight was 212lbs which I don't understand, calories haven't been lower and I'd actually been increasing them here and there. I've been super stressed and my resting heart rate seems to always be high plus not enough sleep. I just came home and added another cup of milk and two tablespoons of olive oil to my shake.

Bike to the gym

Comp bench
Bar
135x10
225x3
245x3
265x3
285x3
305x3
320x3
340x3 RPE 10 and PR
305x3
305x3
305x3

Box squat
Bar
135x5
225x3
315x3
380x3
405x3
365x3
365x3
365x3

Standing press
135x7
165x7
165x5
165x5

 

[RodgerThat]

Weight was 212lbs which I don't understand, calories haven't been lower and I'd actually been increasing them here and there. I've been super stressed and my resting heart rate seems to always be high plus not enough sleep. I just came home and added another cup of milk and two tablespoons of olive oil to my shake.

Bike to the gym

Comp bench
Bar
135x10
225x3
245x3
265x3
285x3
305x3
320x3
340x3 RPE 10 and PR
305x3
305x3
305x3

Box squat
Bar
135x5
225x3
315x3
380x3
405x3
365x3
365x3
365x3

Standing press
135x7
165x7
165x5
165x5

At this rate you'll be competing in the 198 catagory!

 

[ROB581211]

Weight was 212lbs which I don't understand, calories haven't been lower and I'd actually been increasing them here and there. I've been super stressed and my resting heart rate seems to always be high plus not enough sleep. I just came home and added another cup of milk and two tablespoons of olive oil to my shake.

Bike to the gym

Comp bench
Bar
135x10
225x3
245x3
265x3
285x3
305x3
320x3
340x3 RPE 10 and PR
305x3
305x3
305x3

Box squat
Bar
135x5
225x3
315x3
380x3
405x3
365x3
365x3
365x3

Standing press
135x7
165x7
165x5
165x5

I just saw your 340 X 3 on bench. I have 7 sets of 3 with 340 tomorrow. I'm not looking forward to that shit at all

 

[ROB581211]

At this rate you'll be competing in the 198 catagory!

He better not be. I won't be able to hang with his pull even with the time off

 

[theprodgicalson]

@Perrin Aybara if the weight is going down and you're hitting PRs I wouldn't complain one bit!

Bench
345
1 set 3 reps mine was probably 9.5RPE
(Zero elbow pain. Bought the Iron Rebel Monster Mini cuff and it works wonders)

Box Squats
SSB Spider Bar
425
1 set 3 reps

385
3 sets 3 reps

SOHP
170
1 set 7 reps

2 sets 5 reps

My shoulders always fade out super quick. I might see if I can do this with DBs instead. They feel better for me with DBs

 

[theprodgicalson]

He better not be. I won't be able to hang with his pull even with the time off

Your Bench and squat are killers tho mayne!

Also, @Perrin Aybara olive oil in a shake? Sounds gross! You should try some coconut oil. Melt it down real quick and I'm sure it will add good flavor. I cook strictly with coconut oil

 

[Perrin Aybara]

I'm pulling 605+ no matter what, I refuse to pull less than last time.

 

[Perrin Aybara]

Some bench footage.

Your Bench and squat are killers tho mayne!

Also, @Perrin Aybara olive oil in a shake? Sounds gross! You should try some coconut oil. Melt it down real quick and I'm sure it will add good flavor. I cook strictly with coconut oil

I've been looking at coconut oil, my mom swears by it.

 

[ROB581211]

I'm pulling 605+ no matter what, I refuse to pull less than last time.

I'm over here like please pull 585 please.

 

[Evilest-ninja]

@Perrin Aybara if the weight is going down and you're hitting PRs I wouldn't complain one bit!

Bench
345
1 set 3 reps mine was probably 9.5RPE
(Zero elbow pain. Bought the Iron Rebel Monster Mini cuff and it works wonders)

Box Squats
SSB Spider Bar
425
1 set 3 reps

385
3 sets 3 reps

SOHP
170
1 set 7 reps

2 sets 5 reps

My shoulders always fade out super quick. I might see if I can do this with DBs instead. They feel better for me with DBs

What kind of elbow pain were you having? I've been having what i can only assume is tendinitis and its starting to affect my training...

 

[Perrin Aybara]

I'm over here like please pull 585 please.

I can't see you not getting it now that you're strictly powerlifting.

 

[ROB581211]

I can't see you not getting now that you're strictly powerlifting.

We shall see. I'm gonna push it pretty hard next week and the week after and try and shoot for 545 triple