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 The 1400 or Bust Log

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PostSubject: Re: The 1400 or Bust Log   Sat Oct 05, 2013 5:32 pm

Mirin dat dere video. The mechanics explanation is the most useful thing I've learned in a while.
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PostSubject: Re: The 1400 or Bust Log   Sat Oct 05, 2013 7:03 pm

A few thoughts-

1. I noticed that your pull was looking a lot more like a squat. I assumed it was what you were going for, and I guess I was right--your hips were a lot lower than usual.

2. I pull with a super narrow stance and I'm still weak off the floor. y u do dis?

3. Look at me being a sneaky motherfucker at 3:30.

4. Another thing I seemed to notice: your lockout seems to be really short. As in, it seems like the point at which your mechanics have switched from "off the floor" mode to "lockout" mode is pretty late in the lift. I'm not sure if this is a result of the new technique (I will go back and look at some of your other videos to compare), but it was just something I noticed. I don't know what this means, if anything.

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PostSubject: Re: The 1400 or Bust Log   Wed Oct 09, 2013 10:44 pm

Chris Anderson wrote:
A few thoughts-

1. I noticed that your pull was looking a lot more like a squat. I assumed it was what you were going for, and I guess I was right--your hips were a lot lower than usual.

2. I pull with a super narrow stance and I'm still weak off the floor. y u do dis?

3. Look at me being a sneaky motherfucker at 3:30.

4. Another thing I seemed to notice: your lockout seems to be really short. As in, it seems like the point at which your mechanics have switched from "off the floor" mode to "lockout" mode is pretty late in the lift. I'm not sure if this is a result of the new technique (I will go back and look at some of your other videos to compare), but it was just something I noticed. I don't know what this means, if anything.
Yeah--pulling with my hips lower sets me up better at lockout. This is slightly lower than I had them at the meet, but it's closer than what I was doing before. I was just pulling with my hips too high, and even though this feels slow off the floor, I know it's a better setup for me long-term.

And I don't think you're weak off the floor. Frankly, I don't think you're weak anywhere. Your strength curve looks pretty "normal" to me; you aren't THAT slow off the floor.

And the "late" lockout has always been a thing with my pull--it's probably as much a result of rounded-back pulling as anything. It's actually gotten better with a normal-ish stance, but it still needs work. It's something I really drilled during the last cycle, but I've gotten away from trying to push my hips through earlier. I'm going to have to keep it in mind for the future.
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PostSubject: Re: The 1400 or Bust Log   Wed Oct 09, 2013 10:44 pm

Will wrote:
Mirin dat dere video. The mechanics explanation is the most useful thing I've learned in a while.
Not a problem--I had a question on it, so I figured I'd give my two cents.
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PostSubject: Re: The 1400 or Bust Log   Wed Oct 09, 2013 10:55 pm

Do I even log? OK, here goes:

On Saturday and Sunday, I did some heavy squatting and benching. On Saturday, I worked up to 280x3x2, but I couldn't hit 280x4 (I missed the fourth rep on the second set and didn't attempt it on the first). My bench still feels solid, but it's not quite what it was when I was eating a caloric surplus. I've been pretty brutal with my diet for about the last ten days, and while I've gotten my weight in order, benching has not been fantastic. Still, I have put up pretty solid numbers despite this (numbers that are pretty comparable to where I have been at my best), so that's the good news.

On Sunday, I did a "true" max-effort squat session with reverse bands, hitting a 510-lb. PR, then missing 525. After that miss, I did 380x6 without wraps for a PR. My unwrapped squat is feeling really good (even AFTER the heavy reverse-band squatting) despite doing far less volume now. The increased intensity, the high-RPE sets, and the heavy reverse-band squatting seems to be making a positive difference. I am really, really, really hoping that this translates when I get back into my wraps in a week and a half, and I remain cautiously optimistic that it will.

On Tuesday, it was more benching; this time, it was a volume day. I missed 245x10 the first time (I failed the tenth), but I got it in a really ugly set on the second. After that, I randomly did 185x25 touch-and-go and a bit of narrower grip benching. Again, my bench isn't feeling GREAT on the deficit, but it's still doing pretty well.

Today, more reverse-band squatting. My top set ended up being 465x7. The weights today moved extremely well; 465 is around 370 at bottom and 445 at top. My reverse-band squat is definitely stronger than when I started (455x5 and 470x4 were my first AMRAPs with these bands), and that's exciting. Again, I think I'm making good progress here. Video will be up soon-ish.
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PostSubject: Re: The 1400 or Bust Log   Wed Oct 09, 2013 11:23 pm

The novel-writing continues with thoughts on openers:

I'll keep this as short as possible. I've decided to dramatically revise my openers for the meet. This isn't because training has been going well (I mean, it has): it's because my previous openers just aren't conducive to my goals. It's time to open higher--a lot higher--on my bench press and deadlift. It will give me more flexibility to hit a PR total.

Squat will stay the same--463, 485, 507. If training goes great leading up to the meet, then I'll still keep these the same. I'm not going to succumb to illusions of good squatting here. I will very likely try 500+ at least once on my last mesocycle, and that will be telling.

Bench press will go up to a 298 opener. Unless I'm hurt or seriously weak, 298 is a guarantee. It also makes my job much easier. With a 298 opener and only a 463 squat, I'd only need to match my 601 deadlift from last meet for 1360. I will go 298, then very likely 308, which will just make it that much easier for me to PR my total. After that, I'll go for 314-318. Last time, I felt REALLY strong on bench, and I feel confident that I'll be strong again.

Deadlift will go up to a 573 opener. Again, it's a guarantee. 573 just makes it easy for me to secure a PR total on my opener--if I were to open at something like 518 again, I would have to take another attempt just to get in range of a big total. I'm better off just taking that 518 in the warm-up room.

Let me explain my choice through scenarios:

With my last meet's openers (446, 276, 518; 1240 total), I basically couldn't PR my total with any of them--I was very lucky to even match 1355 with my 446 squat. Because I would rather bomb out than total sub-1355 again, there's no point in me taking light openers.

If I open at 463-298-573, I have 1334 right off the bat. Here are the possible scenarios, as I see them:

1. 463+298+573=1334 (worst-case scenario; I miss every second, including my deadlift)

2. 463+298+601=1360 (I only hit openers on squat and bench; I take a 601 second deadlift for 1360 and make it. I miss my third.)

3. 463+298+611=1371 (Only openers, but I get a third deadlift for a high-1300s total. Despite the poor squat/bench, a solid total.)

4. 485+298+573=1355 (I hit my second squat, miss my second bench and deadlift. I tie my last total, again. Odds are, if I go 485-298 for a subtotal, I'd try to change my deadlift opener to 578 for the small PR total.)

5. 485+308+573=1365 (second squat and bench, opener deadlift. 1365 total.)

6. 485+308+573+=1365+ (second squat and bench, and a deadlift somewhere over 573.)

7. 485+308+612=1406 (second squat and bench, 612-lb. deadlift PR, 1406 total.)

8. 485+314+606=1406 (second squat, third bench, slightly smaller deadlift PR, 1406 total.)

9. 507+298+573=1378 (third squat but miserable bench/deadlift for 1378. It'd happen if I missed 601.)

10. 507+298+601=1406 (third squat, opener on bench, 601 deadlift, 1406.)

11. 507+308+590=1406 (third squat, second bench, 590ish second deadlift for 1406.)

12. 507+314+585=1406 (If I'm six-for-six going into deadlifts, I probably change my opener to 585 and just go for it. That, or I lower it to a safe 551ish, then jump to 585 to secure 1406.)

13. 507+314+606+=1427+ (six-for-six subtotal; I hit 1406 on a first pull, then go 606+ for a deadlift PR. I total over 1427. Obviously, best-case scenario.)

Chances are, none of these will happen, and I wasted a lot of time. But this gives an idea of how things should work out in my favor with these openers. I would have to be quite bad to total under 1355; if that happens, I'd probably end up bombing. I don't think it's possible for me to bomb here, but obviously there's less margin for error if I'm going to open this heavy. But fuck it--there's no point to taking three attempts that don't get me where I want to go, just to "stay in the meet."
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PostSubject: Re: The 1400 or Bust Log   Wed Oct 09, 2013 11:42 pm

okay, I actually did read this whole thing, but this is what I'd like to highlight:

"Because I would rather bomb out than total sub-1355 again, there's no point in me taking light openers."

I take this dead seriously. I understand it, being the crazy absolutist I am (you are not a crazy absolutist. I use crazy absolutism far more often than I ever see you use it). This is basically all the explanation I need, coupled with a good knowledge of how you tend to lift at meets.
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PostSubject: Re: The 1400 or Bust Log   Wed Oct 09, 2013 11:58 pm

KKeough wrote:
Frankly, I don't think you're weak anywhere.

Awh. I love you 




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PostSubject: Re: The 1400 or Bust Log   Thu Oct 10, 2013 12:02 am

babyeater wrote:
okay, I actually did read this whole thing, but this is what I'd like to highlight:

"Because I would rather bomb out than total sub-1355 again, there's no point in me taking light openers."

I take this dead seriously. I understand it, being the crazy absolutist I am (you are not a crazy absolutist. I use crazy absolutism far more often than I ever see you use it). This is basically all the explanation I need, coupled with a good knowledge of how you tend to lift at meets.
This is like one of those times when I say, half-not-joking, to my spotter that I'd rather have this bench attempt crush and kill me then suffer the ignominy of failing and racking it.
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PostSubject: Re: The 1400 or Bust Log   Thu Oct 10, 2013 8:18 am

Calling out Anderson

I got Keough on 1399+

Double or nothing phagocyte
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PostSubject: Re: The 1400 or Bust Log   Thu Oct 10, 2013 9:28 am

KevinAlvy wrote:
Calling out Anderson

I got Keough on 1399+

Double or nothing phagocyte
If he does accept, I will cover your bet from the first time, because I failed you.
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PostSubject: Re: The 1400 or Bust Log   Thu Oct 10, 2013 10:08 am

This pleases me
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PostSubject: Re: The 1400 or Bust Log   Thu Oct 10, 2013 11:49 am

KevinAlvy wrote:
This pleases me
I'll cover it even if he doesn't accept, because I f'd up last time and I feel responsible. I had it in me to hit that total, and I just didn't pick the right squats for it.
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PostSubject: Re: The 1400 or Bust Log   Thu Oct 10, 2013 12:12 pm

Dude, don't worry about it. It's obviously not a big deal

Don't base any of your attempts on these silly bets
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PostSubject: Re: The 1400 or Bust Log   Thu Oct 10, 2013 4:29 pm

KevinAlvy wrote:

Don't base any of your attempts on these silly bets
I won't, brah. I'm just worried about myself here. I need to stop being bad before I run out of meets this year.
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PostSubject: Re: The 1400 or Bust Log   Thu Oct 10, 2013 4:56 pm

IN

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PostSubject: Re: The 1400 or Bust Log   Thu Oct 10, 2013 5:01 pm

andherewego.gif
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PostSubject: Re: The 1400 or Bust Log   Thu Oct 10, 2013 11:30 pm

From yesterday:

RB Squats
135x5
185x5
225x5
275x5
315x5
365x5
405x5
425x5
445x5
465x7 (PR)

Squat Belt Walks, ~3 min.

Clamshells, 3x20

Notes: These actually felt really smooth, and 465 was a 15-lb. improvement on 450x7 from last week (though it was a harder set, too). Overall, I'm feeling good--and recovering well--from my current lower-body training split. This is the last heavy squat session I had to do before my deload week, so I'll be doing more lighter-RPE work next week (probably something like 405x5x6).

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PostSubject: Re: The 1400 or Bust Log   Thu Oct 10, 2013 11:48 pm

Sometime when I'm having a really bad day I'm going to put 135 on the bar with reverse bands so I can say I hit a PR.. Really though, 465x7 is impressive.
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PostSubject: Re: The 1400 or Bust Log   Fri Oct 11, 2013 8:19 pm

Seth wrote:
Really though, 465x7 is impressive.
I think it'll translate pretty well into a good wrapped squat. That remains to be seen, but I've hit rep PRs on unwrapped squats for the last three weeks, and I've done that after my reverse-band squatting (355x10, 365x9, 380x6, I think). By comparison, I did 365x8 and 390x5 for AMRAPs for the two weeks following Smolov, so I'm pretty comparable there. My "base" strength is pretty good--I think now it's just a matter of building up the heavy overloaded work to get better carry-over to wrapped squatting. The reverse-band numbers are way up, and the unwrapped numbers are still quite strong, so I think my wrapped squat should be good. Hammy should hopefully be 100% after this deload, so I'll get to test it with some heavy singles soon.
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PostSubject: Re: The 1400 or Bust Log   Fri Oct 11, 2013 8:29 pm

Deadlift
135x5
225x5
315x5
405x5
455x5 (made myself to more warm-up reps this time. It's probably better prep for the long cluster sets)
495x11 (cluster PR)
495x3, 3 (3 min. apart)
Off Blocks, 3" below knee
405x15
405x15

Notes: No video today, as my camera was freaking out on me--hopefully it's going to decide to work soon. 495x11 is a great set, and it beats the 490x10 I did last cycle. I keep a good pace for the first eight (10-15 sec. rest intervals) and then took 30-40 seconds for the last three. I continued to work on setting my hips low and engaging them quickly as the bar passes my knees, and my lockouts felt strong--the lockout might have been the fastest part of the lift for the last two reps (which were admittedly very slow), which is quite unusual for me. 405x15x2 killed me after; I'm pretty wiped, but I'm doing pretty well only two weeks into my intense deadlift phase. 515 comes next week, then 535, then 555. I think (on a cluster set) my baseline targets should be: 515x8, 535x5, 555x3. Those numbers would all be great.
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PostSubject: Re: The 1400 or Bust Log   Fri Oct 18, 2013 9:52 pm

Deload's done. Here's today's lifting:

Deadlifts
135x5
225x5
315x5
405x5
455x5
515x7 cluster (failed 8th)
405x8
405x8
Off Blocks, 1" below knee
315x20
315x30

Notes: SI joint pain is back; I can work through it, but I have to limit my volume. At this point, I need to suck it up and get my training done before the meet. I should be fine, but it is frustrating to have this come back after last week was GREAT.

515x7 was a small disappointment. I just had nothing left for that last rep. The whole set was two and a half minutes, so at least the pace was decent. It's definitely a drop-off from last week, but it still compares favorably to the 521x6 I did at 22nd Street last cycle.
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PostSubject: Re: The 1400 or Bust Log   Sun Oct 20, 2013 12:17 am

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PostSubject: Re: The 1400 or Bust Log   Sun Oct 20, 2013 12:18 am

From today:

Squats
135x5
185x3
225x1
275x1
315x1
365x1
410x1 (5-lb. unwrapped PR)
w/ wraps
485x1
505x1

Banded Leg Curls
x40
x30
x30

Cable Thrusts (I forget what these are called; shows how often I do them) - in kg
42.5x15
47x5x15
52.5x15

Hip Abductors
70x15
70x15
70x15

Hip Adductors (Yeah, I seriously used 30 lbs. for these. I always seem to be dealing with an adductor strain, and now that the last one has finally gone away, I want to start with some really light adductions just as prehab)
30x10
30x10
30x10

Notes: Well, today went very well. I hit a 5-lb. unwrapped PR for the heck of it (I'm sure I had a few pounds left in the tank; I just treated this as a warm-up), then hit my planned second and third attempts for the next meet. Overall, I was extremely pleased with the session.

I wrapped pretty light for 485, and it ended up being a harder attempt than it had to be; I made sure to wrap tight for 505, and that felt much better. Sometimes I worry about a tight wrap either a.) hurting me or b.) throwing me out of my groove, but I could feel the difference on these attempts. I know I don't have too much left in the tank beyond 505, but it was at least a smooth rep. I NEED 485 at the meet for a good total, and I feel very confident in that now. I'm going to keep the heavy singles practice up over the next few weeks, and that should get me more comfortable with wrapped squatting. The strength is there; it's just a matter of putting it together in the lifts.

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PostSubject: Re: The 1400 or Bust Log   Thu Oct 24, 2013 9:45 am

I see you've subbed to LaRodrick... dat sternum
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