Slingshot Bench Press: 300x5@8.
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SSB Squat, no belt, w/40# chains: bar x 10, add chains bar x 10, 155x5, 205x5, 245x5, 265x5@9, 225x5, 225x5.
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Slingshot bench press: bar x 10, 135x5, 185x5, 225x5, add slingshot 275x5, 300x5@8, 275x5.
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Low incline DB bench (myo). DB lateral raises (myo). Bike.
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Today is a supplemental day. Work up to 5@8 and a little back off. Squats were alright. No belt to force me to go lighter and not be too much stress. Bench was not great feeling. I started to get that arm pain š”, but I think that may have been spurred by something I did before bed last night. Stillā¦
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To that, my sleep has been rough this past week. Not 100% sure why. But it is obviously affecting recovery.
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Things to keep an eye on.
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#gym #fitness #workout #ignitefitnez #liftlocal #atx #austin #austinfit #atxfit #atxfitness #wendler531 #531 #untamedmethod #powerlifting #rpe #squat #squats #benchpress #deadlift #oldmanstrength
Deadlift: 500x1@8.5.
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Deadlift: 135x5, 225x3, 315x1, 405x1, 455x1, 500x1@8.5, 520x0, 405x1, 405x1.
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Bench press, 3-second pause: Bar x 10, 95x5, 135x5, 185x5, 225x5, 245x5@9, 225x5.
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Belt squat (myo reps). Pull-ups. Bike.
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Deadlift singles. I should have stopped at 500, but I went up to 520 to see. I had the strength but the lumbar didnāt like me so I stopped just below the knees. Kinda stupid, but a good learning moment.
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Paused bench was good. My left pec was ok with the work. I did spend a bunch of time yesterday stretching and massaging it. Will continue doing that.
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I want to add a bit more āpullingā in, for balance. So 10 sets of singles (30 sec rest) of pull-ups. Pull-ups are prone to annoying my elbows, so starting light.
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#gym #fitness #workout #ignitefitnez #liftlocal #atx #austin #austinfit #atxfit #atxfitness #wendler531 #531 #untamedmethod #powerlifting #rpe #squat #squats #benchpress #deadlift #oldmanstrength
Squat: 375x1@8.5. PR. Bench Press: 305x1@7.5.
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Squat: bar x 10, 135x5, 185x5, 225x3, 275x1, 315x1, 345x1, 365x1, 375x1@8.5, 315x3, 315x3.
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Bench press: Bar x 10, 95x5, 135x5, 185x5, 225x3, 275x1, 295x1, 305x1@7.5, 305x1. No back-offs.
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Pin Press (forehead, myo reps). Cable hammer curls (myo). Bike.
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Itās been 2.5 months since my last (traditional) squat. I wanted to see where 2.5 months of exclusive SSB (with and without chains) got me. It was good! I felt far more confidence under the bar. I felt a great pop out of the hole, and things moved far better than expected! I was surprised how well 365 moved, especially after 345 felt a bit grindy. It moved so well, 375 had to be done. And that felt like a good top single. Set a great PR, and moved really well. Especially happy about the increased confidence.
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Bench was ok. My left pec continues to feel icky as I up the reps, so I kept it at singles. 305 was a good top set, all things considered. No back off sets to keep the pec happy.
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Additionally, after 3 months of odd life schedule, things ought to be normal for the foreseeable future. So I thought about stopping my RPE freeform experiment and getting regimented; the Untamed Method has been a loose influence, so letās make it formal. Wellā¦ Iām opting for a more incremental step. I havenāt been able to go 4x/week, so let me do that first. Weekly volume and repetitive stress (eg same thing 3-4x/week) has been a problem for me in the past. So, let me stabilize exercises based off the method, keep the same basic set-rep approach, and see how 4x/week of this approach fares. If good, I can increase set-rep as I go along.
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#gym #fitness #workout #ignitefitnez #liftlocal #atx #austin #austinfit #atxfit #atxfitness #wendler531 #531 #untamedmethod #powerlifting #rpe #squat #squats #benchpress #deadlift #oldmanstrength
