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#201
Oct 1 2015 02:21pm
Quote (turtol @ Oct 1 2015 12:41pm)
Besides the odd serious powerlifter I've only ever seen 3 plate squat twice, both guys have done multiple cycles and weighed 250++lbs never seen more than a 3 plate deadlift but plenty of 2-3 plate benches

10/01

2 second paused squats 150 x 6 x 6
2 second paused bench 125 x 6 x 6

E/ this was yesterdays workout but now I have time commitments 2 weekends out of every month I barely have any time to lift on Friday and no time throughout the weekend, would it be possible to do my Friday day today even though it's supposed to be a rest day? Or more beneficial to try and get as much as I can in tmrw? I prolly have only an hour tops to lift including changing stretching warming up etc. Usually takes me 2-2 and a half hours


2 an half hour to do 6*6 on squat and 6*6 on bench?
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#202
Oct 1 2015 05:27pm
Quote (Aube @ Oct 1 2015 03:21pm)
2 an half hour to do 6*6 on squat and 6*6 on bench?


Time from lifting the bar and first rep is an hour of it.
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#203
Oct 1 2015 06:36pm
Quote (Aube @ Oct 1 2015 01:21pm)
2 an half hour to do 6*6 on squat and 6*6 on bench?


3x6 squat 5x6 bench 2x5 deads trying to work on my rest times
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#204
Oct 1 2015 08:23pm
Quote (turtol @ Oct 1 2015 07:36pm)
3x6 squat 5x6 bench 2x5 deads trying to work on my rest times


RTS like programs use timer so you would limit yourselft to X time (ex: 30 min for squat..) depending on the fatigue you want to reach. Even If PNP isn't fully autoregulated I'd time myself or at least reduce my rest periods to 2-3 min for working sets and 1m-1m30 for warmups.


So...5-10 min warmups and 20-25 min for working sets.
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#205
Oct 1 2015 09:58pm
Quote (Aube @ Oct 1 2015 07:23pm)
RTS like programs use timer so you would limit yourselft to X time (ex: 30 min for squat..) depending on the fatigue you want to reach. Even If PNP isn't fully autoregulated I'd time myself or at least reduce my rest periods to 2-3 min for working sets and 1m-1m30 for warmups.


So...5-10 min warmups and 20-25 min for working sets.


autoregulation is the next phase once I stall on this one, I also have to work in most of the time which almost doubles my time. rest periods are usually 5 minutes then however long it takes me to setup.

my prehab is 45ish minutes though

I'll try limit my sets to 30 minutes though and see how that goes, btw thanks for the squat video! keeping my head up when i unrack the bar put me in a much much better position to begin my first squat, it's effortless now (compared to before)!

This post was edited by turtol on Oct 1 2015 10:00pm
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#206
Oct 1 2015 11:28pm
feel much more natural. the time inbetween bending the bar/raising my upper back and before i brace I'm drawing my ribcage down as much as possible (I'm not just standing there doing nothing)

by set 3 it felt much more natural thx a lot Aube!



squat 215 x 6 x 6 x 6
bench 175 x 5 x 5 x 4 x 4 x 5 (now that i have wrist wraps I'm slowly working my grip out, currently middle finger on the ring, staying here for a few more weeks before pushing out a bit more)
deadlift 285 x 6 x 6
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#207
Oct 2 2015 04:36pm
Quote (turtol @ Oct 2 2015 12:28am)
feel much more natural. the time inbetween bending the bar/raising my upper back and before i brace I'm drawing my ribcage down as much as possible (I'm not just standing there doing nothing)

by set 3 it felt much more natural thx a lot Aube!

http://www.youtube.com/watch?v=_unn5tDJ1jw

squat 215 x 6 x 6 x 6
bench 175 x 5 x 5 x 4 x 4 x 5 (now that i have wrist wraps I'm slowly working my grip out, currently middle finger on the ring, staying here for a few more weeks before pushing out a bit more)
deadlift 285 x 6 x 6


Now we are getting close to something! ;)
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#208
Oct 6 2015 08:34pm
Quote (Aube @ Oct 2 2015 03:36pm)
Now we are getting close to something! ;)


thaaanks!

S 220 x 6 x 6 x 6
B 177.5 x 5 x 5 x 5 x 4 x 5
D 290 x 6 x 6

working on that ladsy squat face

trying to get my squat stance narrower, but it feels weird AF



This post was edited by turtol on Oct 6 2015 08:34pm
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#209
Oct 6 2015 08:48pm
Good work!
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#210
Oct 6 2015 09:51pm
Quote (turtol @ Oct 7 2015 11:34am)
thaaanks!

S 220 x 6 x 6 x 6
B 177.5 x 5 x 5 x 5 x 4 x 5
D 290 x 6 x 6

working on that ladsy squat face

trying to get my squat stance narrower, but it feels weird AF

http://www.youtube.com/watch?v=BvuusR3n24w


Mirin face

Narrow stance is for fags

Wide stance master race
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