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WSB: watch my Weights Skyrocket, Bitches!

At 50% of your 1RM I guess the bar would be moving pretty fast lol. I did 255 last Wed and it was pretty slow. As far as sitting back, it's definitely different with all the pushing your hips back, I almost fell of the back side of the box, luckily I caught myself and it was only 185 I think.
 
MESOCYCLE 1
Week 1 of 4
SUNDAY -- ME Bench

Warmed up with OH squats. Worked up to 105 for a triple. These are a bitch. Are you supposed to go full-on ATF on these? 'Cause it seems like if I were to stop a bit shy of rock bottom I'd be able to support a ton more weight - that last little bit of depth is where the bar gets squirrely.

DE Bench
8 triples @ 185, minimal rest, cycling 3 grips

-Getting more natural/smooth. I started to do the whole motion fast as opposed to just the concentric, and I liked it - it seemed to enable more speed on the concentric when I did a fast eccentric as well.

CGBP
5's: 225, 275, 315

-For ramping, I'm just gonna add a set at 315 each week. So by week four this'll be 315x5x4. This way the intensity's high throughout and the workload is relatively high by week 3.

BB Rows
255x3x5

-Form is improving. I'm staying closer to parallel for sure - my hams are getting stretched quite a bit when I do these now. Since I've been getting lower, it feels like my lats have been stabbed by the end of a row session - they really get hit hard from the decrease in torso angle.

Power Clean/Press
185 for several doubles, 225 for 2 doubles, then two singles (just power clean) w/ 245

-I REALLY clicked on these today. I had planned to just do some sets w/ 185 to loosen up and get a little overhead work in, but something felt 'right' while cleaning, so I went up a bit in weight. Good times.

A good workout, even though my sleep has sucked the last two nights. I can't wait to do ME box squats next week, and I hope I can keep my GMs heavy tomorrow while improving form a bit. Also, I'd really like to test my dead soon but I'm not sure what I should do - be patient, run a couple mesocycles, then peak as though for a competiton, or alternatively just use deads as an ME movement one week and see what happens.
 
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would you mind explaining what exactly a mesosycle is .. cliff notes style :)
 
It's just a wrod to describe a training period. By mesocycle I meant the period in which all of my lifts are being ramped - my ME stuff is in two week blocks but my accessory stuff is in four week blocks. So the four week blocks are mesocycles. Then there'll be a deload period (probably a week, maybe two), then a new mesocycle consisting of the new mvements I'll be using.

Another example of the use of 'mesocyle' would be DF 5x5:
Mesocycle: 4 week Volume phase
Deload week
Mesocycle: intensity phase.

I guess a loose defintion would be: a training period where the overall goal is the same (loading, intensity, peaking etc.). If anyone (*cough* madcow *cough*) can define it better I'd be glad to hear it.
 
Guinness5.0 said:
MESOCYCLE 1
Week 1 of 4
SUNDAY -- ME Bench

Warmed up with OH squats. Worked up to 105 for a triple. These are a bitch. Are you supposed to go full-on ATF on these? 'Cause it seems like if I were to stop a bit shy of rock bottom I'd be able to support a ton more weight - that last little bit of depth is where the bar gets squirrely.

ME Bench
8 triples @ 185, minimal rest, cycling 3 grips

-Getting more natural/smooth. I started to do the whole motion fast as opposed to just the concentric, and I liked it - it seemed to enable more speed on the concentric when I did a fast eccentric as well.

CGBP
5's: 225, 275, 315

-For ramping, I'm just gonna add a set at 315 each week. So by week four this'll be 315x5x4. This way the intensity's high throughout and the workload is relatively high by week 3.

BB Rows
255x3x5

-Form is improving. I'm staying closer to parallel for sure - my hams are getting stretched quite a bit when I do these now. Since I've been getting lower, it feels like my lats have been stabbed by the end of a row session - they really get hit hard from the decrease in torso angle.

Power Clean/Press
185 for several doubles, 225 for 2 doubles, then two singles (just power clean) w/ 245

-I REALLY clicked on these today. I had planned to just do some sets w/ 185 to loosen up and get a little overhead work in, but something felt 'right' while cleaning, so I went up a bit in weight. Good times.

A good workout, even though my sleep has sucked the last two nights. I can't wait to do ME box squats next week, and I hope I can keep my GMs heavy tomorrow while improving form a bit. Also, I'd really like to test my dead soon but I'm not sure what I should do - be patient, run a couple mesocycles, then peak as though for a competiton, or alternatively just use deads as an ME movement one week and see what happens.
Click to expand...

First...DAMN great workout. Nice work.

Keep working on the OH Squats. You're freaking a ton stronger than me, so I KNOW you've got the strength to make mine look puny. Work on your shoulder flexibility with the bar or a broomstick every day, in addition to your hamstrings and lower back, until you can get all the way down to the bottom.

Damn your power cleans AND press!!!!!!!! Good job!
 
nelmsjer said:
Work on your shoulder flexibility with the bar or a broomstick every day, in addition to your hamstrings and lower back, until you can get all the way down to the bottom. !
Click to expand...
yeah I think it's shoulder/pec flexibility - when I hit bottom I'm not able to hold much weight overhead.
 
MESOCYCLE 1
Week 1 of 4
MONDAY -- ME Squat/DL

Fun day. Felt really strong. I gotta beleive I'm back to full test production by now.

Oly squat warmup/primer
warmups
Triples to 405, then 455 for a single

-I didn't plan to do this much, but I shit you not it wasn't all that tough. I am beyond thrilled that I seem to be getting stronger post-cycle. 455 was tough but not a grinder - didn't even ask for a spot or anything :)

ME Good Morning
Triples: 225, 275, 315
Singles: 365, 385

-I was more form conscious today, so I stopped when it felt 'squatty ' at the bottom. Side note: I was dissappointed greatly today - I saw a couple PL looking guys who were benching pretty heavy (405+) with elbow wraps, wrist wraps, etc. (no bench shirts though). I thought they'd be able to take a look at my GM form, but they hadn't even HEARD of good mornings :( I kinda suspect that all they train for is bench because the last time I saw 'em they were benching as well.

Front Squat
295x3x5
315x3

-Best set form/technique-wise was 315. I wasn't burying the bar into my neck on the sets with 295, but I had that thing shoved into my windpipe before unracking the top set. For 315 I couldn't really breathe and the reps were flawless - no lean/caving whatsoever.

Pullups
BWx6x3

-Almost failed on the very last rep. I went bowling last night with some family from out of town and did a number on my right arm. I think DE work has carryover for bowking, because that friggin' ball was moving :)

Then I stretched and left. This new gym is busier than the one I left, which I was hoping would be a good thing. But it's just more dumbasses. I saw more bad squatting tonight than I'd have seen at the old place in two months. And I mean REALLY bad -we're talkin' knee-twitch squats with almost no weight, Smith machine 1/4 squats, etc. Pretty brutal.
 
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Incredible workout again G5.0. I know nothing of roids but it's cool you've been able to maintain your strength from your cycle. I some guy at the gym who juiced for awhile, got pretty strong, claimed he was going to stay on 'forever', stopped and dropped 30lbs and I haven't seen him for like 2 months. I was just tallking to another guy today about him and we were wondering what the hell happend to him.

Funny thing about squatters at your gym, while I was rowing next to the squat rack I overheard a PT who couldn't have been more than 160 giving advice to a rather portly guy doing seated wrist curls with like a 5lb dumbell. So the PT says 'You gotta squat and clean'. Anyway, props to him for his exercise selection but then I saw him squat: 135 to parallel, then 225 quarter squats. I chuckled to myself.
 
MESOCYCLE 1
Week 2 of 4
WEDNESDAY -- ME Bench

Rack lockouts
warmed up with regular bench, up to a double w/ 315
Triples: 225, 275, 315
Singles: 345, 365, 395(fail)

-Didn't have it today. I could tell I'd be weak early in my bench warmups. This is sad but I think that bowling on Sunday had a part to play in this. Lockouts are brutal on my shoulders it seems - I don't see myself doing these again any time soon. Fighting under 395 for ~5 seconds left me kinda hurtin'.

DB Bench
100'sx5x4, 110'sx5

-I may have undershot these. I may try for 115's next week and 130's week 4, especially considering that I'll be overhead pressing for ME work next week. We'll see...

Pendlay Rows
225x8x3

-Officially Pendlay rows ;). I was down very close to parallel and had no choice but to flex my erectors to start the movement - I don't have the hamstring flexibility to get low and not be forced to use my lumbar region to start these from the floor each rep.

Standing OHP
135x12, 185x5x2

-I had to get a little heavier than normal on these to feel better about the miss on lockouts :).

Prehab consisted of a long set of OHP with the bar, going to the front then behind my head, and then some very high rep sets of tricep pushdowns. I can't get my home gym soon enough - there is SO MUCH awful squatting going on here that it's almost physically painful to witness. Today's worst offenders were two knuckleheads gruntingand yellng like mad doing knee twitches with the "manta" pad on the bar :rolleyes: and using 405. They were literally using about a 4 inch ROM. I seriously wonder - do people who do this really think that they're accomplishing anything? Before I learned to squat properly, I still went to ~parallel just b/c common sense told me that I gotta use a decent ROM or it's a total waste. I don't get it and won't get it, so I'll be glad when I never have to see it again.
 
You're really not giving us much room for comments/advice beyond "congratulations" with these workouts, so congrats on having everything go so smoothly post-cycle. It seems like a bowling alley is pretty much the only thing that can slow you down.


Commentary marginally related to guys squatting to perpendicular...

My best explanation for the recent deluge of bicep and bench threads is that people see March approaching and think "oh shit, it's spring, I need to get hyooge for summer." Might also explain a jump in clueless lifters at the gym (a la New Year's)...or your new gym is just that bad all the time.
 
Cynical Simian said:
You're really not giving us much room for comments/advice beyond "congratulations" with these workouts....
Click to expand...
Well hpefully box squats as ME work will prove interesting for ya :)

And regarding your other comments, I think this is just a gym full of idiots - the manager specifically mentioned that teh new year's crowd had already dissipated. Seriously, it's absolutely the worst group of lifters I've ever seen and I've yet to see one person get in the neightbrhood of a half squat, let alone a full one. I'd always thought people were exaggerating about how bad the membership was at their gyms, but that skepticism has been replaced with empathy.
 
Phaded said:
what are rack lockouts
Click to expand...
In a power rack, you set the pins so that the bar is near your sticking point. You bench from this point. So you only do the top half (give or take) of the movement. The idea is to overload the stcking point.
 
I've also done rack lockouts for deadlifting: taking the weight from a height that requires you to do little more than take it from the pins and thrust hips forward and pull shoulders back.

I'd be keen to know whether bench rack lockouts actually help your benching. I used to do them back when I benched in a Smith and you have to feel that they're doing something. Sadly, helping my bench wasn't it. It might help to start below your sticking point rather than at it since you'll be in motion when you hit it. Regardless, taking the stretch reflex out of the bench movement changes it a lot. I think that's why guys switched to board-presses.
 
blut wump said:
I've also done rack lockouts for deadlifting: taking the weight from a height that requires you to do little more than take it from the pins and thrust hips forward and pull shoulders back.

I'd be keen to know whether bench rack lockouts actually help your benching. I used to do them back when I benched in a Smith and you have to feel that they're doing something. Sadly, helping my bench wasn't it. It might help to start below your sticking point rather than at it since you'll be in motion when you hit it. Regardless, taking the stretch reflex out of the bench movement changes it a lot. I think that's why guys switched to board-presses.
Click to expand...
well, this is pretty much an essential part of WSB, something that louie simmons and the boys (and girls) do often to strengthen their bench.
 
Board presses are common. I think the idea of the board-press is that it emulates touching down on your chest with that little bit of 'give' rather than having the bar completely unloaded on a rack. I've not read so much about bench lockouts.

Like I mentioned, I'm keen to see whether G5.0 finds that it helps. Mine were from an earlier, less methodical time.
 
I'm thinking that perhaps board presses would be better, but the lack of stretch reflex w/ rack lockouts probably helps. I imagine that they're both useful, but lockouts are a bitch on my shoulders.
 
MESOCYCLE !
Week 2 of 4
FRIDAY -- DE Squat/DL

Woke up at 4:45 this morning to work out - I'm going to the Chicago Bears Fan Club Convention after work today :)

DE Box Squats
warmups, 8 doubles @ 265 w/ minamal rest

-I bought Chuck Taylors on wednesday, and thney def. felt better than Oly shoes for wide-stance box squatting. Felt good to get heavier. 285 next week.

DE Deads
3 singles @ 315, minimal rest

RDL
warmups, 365x5x5

-Heavier than I thought. I was plannng on 405 for next week, but I may do 385.

Chins
bwx6x2, x4

-Kinda surprised by this. Whatever.

THan I stretched low back/hams. It was nice to work out this early. I was one of only two people under age 50. The other young guy was the complete sterotpyical BB type - bandana, gloves, water bottle, etc. Kinda funny how stereotypes start :) I'm really looking forward to ME box squats. I hope I can get near 500, but sincee I've never pushed myself on these I really have no idea how they'll go.
 
Guinness5.0 said:
The other young guy was the complete sterotpyical BB type - bandana, gloves, water bottle, etc. Kinda funny how stereotypes start :)
Click to expand...

I thought I looked really good, it took me over a half hour to dress for the gym.
 
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Guinness -

Question regarding your DE bench. What is your rest period? I have resorted to 15 seconds between sets (10x3) and have no problem with making 3.5 seconds per set on all 10 (@240).

Either it is psychological or the fact I do not use support gear - but I do not seem to get taxed with the recommended 45 second rest period.
 
mek-
I started out timing it @ 45 seconds and now I just go with minimal rest - probably 30 seconds on average. All the WSB stuff I've read says to keep DE bench at 50% of 1rm throughout, though I'm thinking about bumpimg it up as it's really easy at this point.
 
Guinness5.0 said:
mek-
All the WSB stuff I've read says to keep DE bench at 50% of 1rm throughout,
Click to expand...

You might want to consider the wave method, which is another WSB basic- varying the weights by 50/55/60 in a three week cycle. I think this helps keep things fresh and notice you can push faster than keeping things static.
 
MESOCYCLE 1
Week 2 of 4
SUNDAY -- DE Bench

Warmed up w/ OH squats. Got up to 115 for a triple. Shoulder flexibility seems to be improving as I can get deep wout feeling like I'm going to fall.

DE Bench
8 triples @ 185, minimal rest, cycling three grips.

-This is too easy. I'm gonna bump it next week.

CGBP
warmups
315x5x2

-Last rep was a semi-grinder.

BB rows
255x3x4, 295x3, 315x3(PR)

-Pretty surprised by this. I did the set w/ 295 just as a 'preview' for next week, and it was easy. I figured a triple attempt would be fun, and it really wasn't as hard as I would have thought. I'll go for 315x3x5 week four.

Power clean/press
185x2x2, 225x2x2, then did just PC with 255

-The single w/ 255 wan't pretty - caught it w/ my elbows pointing down. I'm confident that had I started out with PCs that I'd have got it no problem.

Then I did prehab of tricep pushdowns and barbell curls. My elbows needed the curls and they feel great now. I really want to get 5 plates for ME box squats tomorrow - I'm thinking that the fact that I've been doing DE box squats means I won't have the steep learning curve I'd have for 'em otherwise. We'll see...

-
 
MESOCYCLE 1
Week 3 of 4
MONDAY -- ME Squat/DL

Good day today.

ME Box Squat
warmups
Triples: 275, 315, 365, 405
Singles: 455, 495

-Thrilled about 495. It was a grinder - for a moment I thought I'd have tp bring it down as I stalled about one inch off the box, but I fought it up :)

Oly ATF squat
Triples: 315, 365, 405

-This was stupid. It hurt my front squats.

Front Squat
warmups
315x3x3

-Just barely got the last rep - I was shooting for 5 triples. I'll go straight to fronts instead of detouring at Oly's next time.

I was beat to hell after all this squatting so I did a prehab Oly squat set w/ 135 til I got a lactic acid burn and left. Again, felt great about 495 as that was the goal for the day.
 
It puts me just a fraction of an inch above parallel - the tops of my thighs (at the point where they meet my hips) are a tiny bit higher than my knees when I sit on the 'box' (it's actually just a flat bench). But they're REALLY close to being exactly lined up, so it's good enough.

When I get my home gym I'll make a couple boxes of different heights.
 
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MESOCYC:E 1
Week 3 of 4
WEDNESDAY -- ME Bench

Warmed up with OH squats, up to 115x5, and some regular OHP

ME Push-Press
Triples: 165, 185, 205, 225
Singles: 255, then failed at 265 twice.

-Kinda pissed. I got 265 on gear, and I figured I was still good for it. After the first miss I got my focus and very nearly got the second attempt - about 3-4 inches from lockout.

DB Flat Bench
warmups, then 115'sx5x5

-tough but never a doubt. I was breathing heavy after these.

BB Row
warmups, 245x8x3

-Tough. But I'm def. closer to parallel these days, so I suppose that makes 'em more of a challenge.

Then prehab of curls/pushdowns. My elbows are bothering me more and more lately. I think I can finish this mesocycle as planned but I'm gonna have to do something before this becomes tendonitis or something.
 
The max effort upper body pressing is what's bothering your elbows, I can almost guarantee it. I find I can train forever with 5's or more.....but a month into heavy singles or doubles my elbows are screaming.
 
BiggT said:
The max effort upper body pressing is what's bothering your elbows, I can almost guarantee it. I find I can train forever with 5's or more.....but a month into heavy singles or doubles my elbows are screaming.
Click to expand...
yep i've had the same problem in the past.
 
Elbow sleeves usually help the tendonitis.

Guinness5.0 said:
MESOCYC:E 1
Week 3 of 4
WEDNESDAY -- ME Bench

Warmed up with OH squats, up to 115x5, and some regular OHP

ME Push-Press
Triples: 165, 185, 205, 225
Singles: 255, then failed at 265 twice.

-Kinda pissed. I got 265 on gear, and I figured I was still good for it. After the first miss I got my focus and very nearly got the second attempt - about 3-4 inches from lockout.

DB Flat Bench
warmups, then 115'sx5x5

-tough but never a doubt. I was breathing heavy after these.

BB Row
warmups, 245x8x3

-Tough. But I'm def. closer to parallel these days, so I suppose that makes 'em more of a challenge.

Then prehab of curls/pushdowns. My elbows are bothering me more and more lately. I think I can finish this mesocycle as planned but I'm gonna have to do something before this becomes tendonitis or something.
Click to expand...
 
ibuprofen and a high rep meso next def

this is necessary for us all

you are starting to make me feel like a pussy dude. nice liftin
 
MESOCYCLE !
Week 3 of 4
FRIDAY -- DE Squat/DL

DE Box Squat
warmups, 8 doubles @ 285

-Much better with a little weight on the bar. 295 next week.

DE Deads
warmups, 315 for 4 pulls

RDLs
warmups, 385x5, 405x5x4

-Happy about this. May go for 425 next week.

Then did curls/pushdowns/squats for prehab and stretched. I'm thinking I may try the classic 20-rep squat routine after this just to give my joints a break, then jump back on WSB. I need to read up on it first. Any input on it would be appreciated...
 
MESOCYCLE 1
Week 3
SUNDAY -- DE Bench

DE Bench
warmups, 205 for 8 triples, cycling 3 grip widths

-Def. better than 185, but I bet I'd have felt better with fresh elbows.

CGBP
warmups
5's: 275, 315, then got 4 with 325

-It's odd - my 'bows hurt after the set but not during. THat's probably dangerous. I may have been able to get five w/ 325, but I thought that if form wavered I'd sideline myself for a long time, so I racked it at four.

BB Rows
warmups, 295x3x4, x2

-I forgot my straps so I'm not quite sure whether this was a grip or lat issue. I'm thinkin git was grip though. Still, I don't think I'd have even attempted this much weight without straps in the past, so it's good I guess.

Then I did a set of 14 reps w/ 135 on OHP. My elbows hurt pretty bad after this. No heavy pressing for a while :( Not sure about rowing - I'll see what happens next week.
 
I'm not sure - I'll find out Wednesday. Also, since I'm not doing an ME movement for pressing tomorrow, I'm going to start out with DB flat bench. I'm gonna be very cautious. I'll abort if need be.

I'm thinking I may be safe with rows because the heavy pressing singles are likley the culprit, but again I'll be careful.
 
MESOCYCLE 1
Week 4 of 4
MONDAY -- ME Squat/DL

I worked out in the morning. My work schedule has changed to 10:30-7:00, so I'll likely be an a.m. lifter for now. It was nice - gym was almost empty, especially the racks :)

ME Box Squat
Warmups
Triples: 275, 315, 365, 415
Singles: 455, 495, 525, 545(fail)

-Pretty happy with this - I think I may have gotten 545 had I gone straight for it after 495. I put 545 on the bar after 495, but talked myself out of it. 545 looked awesome on the bar - even resting on the rack the bar was bending a little :). Also, I'm not sure if I gave up on 545 prematurely. I think my nervous system may have freaked out and quit too soon. Who knows.

Front Squat
Warmups
315x3x5

-Very tough but form was great. My knees wanted to come in on some of the later sets, but I was able to stay more upright - my elbow paranoia netted me prettier front squats (didn't want ANY pressure on 'em - heavy box squats made 'em kinda sore).

No chins to rest the 'bows. Did some minor stretching/prehab. Again, pretty happy with even thinking about 545 at this point. I gotta get in soon and test my deadlift. I'm hoping to murder 495 and dream about 600 soon...
 
Nope. Never focused on singles before, so I'm thinnking my joints weren't ready for it. I imagine that as long as I let myself heal, I'll end up with stronger elbows.

And to clarify: it's not like I walk around in agony, it's just that during workouts and for an hour or so after they're pretty tender, and getting a bit worse each time. I'm thinking that a period of higher reps will take care of it, so for this week I'm gonna switch to reps for pressing, test the waters and try to keep the heavy rows, and keep on as planned with my lower body stuff. Next meso will be rep work all around (probably only 2-3 weeks) and I'll do a better job of rotating my pressing choices - I did three straight weeks of heavy bench singles, then two weeks of rack lockouts. That's asking a lot of my joints and I'm probably lucky I didn't have any shoulder pain.
 
MESOCYCLE 1
Week 4 of 4
WEDNESDAY -- ME Bench

Np ME movement today in the hope of saving my elbows.

Standing OHP
warmed up and worked up to 185x5x2

-Tougher than it should have been

DB Flat Bench
warmups
125'sx5x2 (PR), x4; 120'sx4x2
-Felt real strong on set one, then not so much on set two, then failed on set three. I'm pretty surprised about not getting all my reps upon dropping to the 120's. Also, for whatever reason I've always been stronger on incline DB press than on flat DB press. Whatever.

BB Rows
warmups, 255x8x3(PR)

-Absolutely brutal. Forgot my straps again, so I'm not sure how much I was grip limited and how much I was lat/bi limited (they both wanted to quit though :)). The last couple reps on the last two sets were rest-paused by a fair amount.

Oly Squat
135x10, 225x5, 315x5; singles with 365, 405, and 455

-OK, this is admittedly odd but I ddi these because while I was doing rows the racks on either side of me were being used for "squats". It was bad. I thought that maybe if I set a good example by squatting heavy properly, someone would get the message. Yes I realize that that's a bit egotistical, but hell, I love squatting and felt up to it, so what the hell. 455 keeps getting lighter and lighter, even today after my erectors wre fried from the rows.

I'm thinkng that Friday will be the last day of this meso - Sunday's DE work will be cut in favor of healing time. Then I think I'm gonna do the 20-rep breathing squat program (where you basically use your 10rm weight and do 20 reps, taking as much time as needed to rest-pause between reps). Sounds like masochistic fun and the notion of putting 365 on the bar - which was my 5rm a few short months ago - and banging out a set of twenty reps makes me giddy. I'm not exactly sure how I'll set it up or how long I'll run it.
 
Guinness5.0 said:
OK, this is admittedly odd but I ddi these because while I was doing rows the racks on either side of me were being used for "squats". It was bad. I thought that maybe if I set a good example by squatting heavy properly, someone would get the message. Yes I realize that that's a bit egotistical, but hell, I love squatting and felt up to it, so what the hell. 455 keeps getting lighter and lighter, even today after my erectors wre fried from the rows.
Click to expand...

well, i suppose that's what they call squat snobbery.... ;)
 
MESOCYCLE 1
Week 4 of 4
FRIDAY -- DE Squat/DL

<sniffle> Last day of WSB for a bit...but went out with a bang :D

DE Box Squat
warmups, 8 dobles @ 295

-Felt good. I'm not sure if I coulda gone much heavier or not. I can't wait to get my home gym and take vids of stuff like this so I don't have to guess at bar speed.

Conventional Deadlift
warmups
Triples: 315, 365, 405
Singles: 455, (drumroll please....) 500, BITCHES!!!!!

-Oh hell yeah! Been wanting this for a while now. Not the prettiest rep ever - got stuck around my shins but I said to myself that it HAD to go up. I yelled and got it. I stood there with it at lockout, looking at myself holding the bending bar w/ 5 wheels and a dinker on each end and thought "This is what it's all about!" Then I put it down and started dreaming about 545 :D

So I'm gonna take a little break from the heavy stuff. Like I've said already I'm gonna do a meso emphasizing 20-rep squats - for now I'm thinking a deload week, then a two-week cycle with a 20-repper M/F working up to 365 for the final workout. Not sure about the ancillary stuff but it'll be in the 5+ range (though I'm thinking I'll do some DE stuff thta'll stay low rep). I imagine I'll jump back on WSB after, but I may phathom the Smolov. Not sure - that may be the adrenaline from the DL PR talking in place of my normal sensibilty :p
 
Congrats you bastard you beat me to it! :p

I know it's been bugging you for awhile and you finally got it. Must be very satisfying and you totally deserved to look around and nod. Sweet!
 
A well-earned single. There are few feelings better in the gym than a getting a PR that either you weren't expecting or that you've been chasing for a while. Congrats.

Progress all around for the four of us this week but you've definitely taken the flagship role these past months. Good luck with your rehab and general revitalizing mesocycle.
 
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Approved Log First 6 months TRT log
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MUSTANG_18
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