FWIW there is some amento in pump gel and alpha gel.
I do like its use in the caps as well tho for certain scenarios.
I do like its use in the caps as well tho for certain scenarios.
ah you're right, I see it now. I always just really focused on the quality of the tongkat and the resveratrol.FWIW there is some amento in pump gel and alpha gel.
I do like its use in the caps as well tho for certain scenarios.
I have 3 total pressing sessions (reasonably) before I fly out of town for a week. I had mapped out 4th, with the first one in my example being earlier this week and already done. What do you think about this?Now you taper a little, staying training but ultimately doing easy and specific sessions that keep you technically sharp but shed fatigue because you stay under your abilities. Do a few doubles with 275 next session, 2nd session do some fast band work, 3rd session light and low volume straight weight, like some practice triples with 225 as final practice, then a few days later you take 305.
will do, I'll treat my lower work between now and then as if it's fatigue shedding/deloading as well since I'm focused on the one attempt at the moment.Eat a shitload of carbs and sodium the day prior to benching 305, and drink extra water & creatine. Day of, when in doubt take a little extra caffeine & Epiandro prior. Do whatever you need to get the body warmed with bands, cables, tiny plates or dbs - minimize warmup reps with the barbell, and make them all as perfect and fast as possible.
Two heavy days within that short of time frame might be too much to manage in the 90% plus range. I like a week between if going that route.that will be a sunday session with my boy, so the amount of volume I can fit in depends on his teenage mood and blood sugar level, but he's always good for chasing a top rep + sling shot work. so I guess my goal would be at least 295 raw, 300 would be ideal and / or 320-330 in the sling shot.
as far as accessory work, I'm open to suggestions!
normally we would hit basics that I know he's comfortable with. tricep push downs, dips, etc and then I usually hit the pec deck while he hits leg press, and machine press while he hits leg extensions and leg curls because those machines are all close to each other and I can make sure he doesn't die with the 500lbs he inevitably will put on the leg press (little **** with his monster legs)
ThisIf you are going for 305, you have all the heavy stimulus you need already done by what you just did (295 and 315 for slingshot singles). Now you taper a little, staying training but ultimately doing easy and specific sessions that keep you technically sharp but shed fatigue because you stay under your abilities. Do a few doubles with 275 next session, 2nd session do some fast band work, 3rd session light and low volume straight weight, like some practice triples with 225 as final practice, then a few days later you take 305.
If you are going for 305, you have all the heavy stimulus you need already done by what you just did (295 and 315 for slingshot singles).
I'm going to set up and go for it with the advice y'all have given me here. The only thought I have in contradiction to this is that I was sling shotting 325-330 (I can't remember which one was my top PR weight with SS) when I cleared 300lbs so in my head it just feels like I should be hitting 330-335 sling shot easily when I'm also able to hit 305 raw. it always seemed like the slingshot gave me about 10% overload fairly accuratelyThis
There is general correlation, but there’s going to be variation based on your current strength at different points in the lift.I'm going to set up and go for it with the advice y'all have given me here. The only thought I have in contradiction to this is that I was sling shotting 325-330 (I can't remember which one was my top PR weight with SS) when I cleared 300lbs so in my head it just feels like I should be hitting 330-335 sling shot easily when I'm also able to hit 305 raw. it always seemed like the slingshot gave me about 10% overload fairly accurately
If I had those micro plates I keep talking about I'd just try to clear a 301lb PR next week lol
That’s perfect, exactly what you want. You are not building any more strength - you are now perfecting final touches, keeping force production, technique, & GPP up enough while shedding some fatigue to smash it soon.that looks like a lot of work but I assure you it was light weight. an hour later I feel like I had a light yoga session or something but definitely felt like a deload.
it was fun to really throw the bar for speed once I was warm, it felt like it was moving great. my buddy's shoulder was bugging him half way through so doing KB armbars in the end for his benefit actually felt like a great way to finish this type of session for myself. fingers crossed. I still ate as though I was training to failure todayYou are not building any more strength - you are now perfecting final touches, keeping force production, technique, & GPP up enough while shedding some fatigue to smash it soon.
If you need some inspirational music to get you going View attachment 242074
I gotchu:man, been crazy fatigued lately. looking forward to a relaxing weekend with a lot of fun in the forecast! I was lucky enough to golf with a supplier yesterday and even though we were in carts (not walking), I was shocked at how tired I was halfway through.
LOL if I'm going that route I might run something more like this:
View attachment 242087
Post-activation potentiation is useful for executing greater volume at a given weight (so dropping weight off after a heavier set/single to make it feel lighter on the next set, or doing repeat sets of 2-3 reps at a weight before an all-out AMRAP with same weight). But it’s not really useful for 1RM enhancement.One thing I'm really bad at after all these years is effective warm ups. I don't think I could have walked in cold and slammed out 10+ at 225 today.
But if I throw around 315+ on the slingshot then drop to 225 it feels half as heavy.
How can I improve my neurological firing without sacrificing top end capacity when making a run at a new PR etc? I have liked the banded work but I feel like it's the same. Throw down 225 banded, then 135 for 50 reps lol. But 225 banded into 300 raw isn't the same stimulus.
I feel like I need a very mild sweat in warmup without sacrificing energy.
you know what the funny thing is, whether I hit my goal or not I'm getting to where I'm excited to put this effort behind me so I can go balls to the wall again with some train to failure days lolDon’t overthink it! You’re not warming up for the Olympics here; you just need to do enough to get ready to press one single rep as hard as you can - that’s it.
Yep! It can be a very hard part of meet prep - the need for delayed gratification. You have to miss out on the normal rewards of training, all the extra control of efforts focused on a single task: to do something greater than you’ve ever done it before.you know what the funny thing is, whether I hit my goal or not I'm getting to where I'm excited to put this effort behind me so I can go balls to the wall again with some train to failure days lol
I food prepped this week as though I'm lifting every day. although I plan to lift light today (lower), then complete day off tomorrow, then hard again finally on weds.Remember, they say train & eat for the bench you want - not the bench you have! You can do this
Visualize your success.OMG I'm so ready to go ham tomorrow. miss training to failure lol
I think you're right here. I need more power with heavy weight in the bottom position. I am also thinking blocks might be smart. I didn't mention it in my log but we put a couple 5lb plates on my chest and I took another 305 attempt and finished it no problem with about 1/2 ROM. My issue isn't lockout, but the brute strength off the chest for sure.If you feel confident pause benches would help, it means you need more starting power. So you should do more of them and less banded stuff for a while - you want stronger delts & pecs to cash this paycheck.
Hey you gave it hell! Looks like a great session and dang close!Warm up
DB laterals, forwards, curls with 10lb plates.
Bench
2 x 12 x 95
5 x 135
3 x 175
1 x 200, 225, 255, 275, 290
0 x 305 (about half)
Sling shot
3 x 305
1 x 315
Static hold
10 seconds x 335
Raw
11 x 225
15 x 185
EZ bar skull crushers
15 x 40
2 x 12 x 60
SS with laterals
3 x 12 x 30s
Reverse seated dips
3 sets
SS with pec deck
3 sets
Notes
Someone jacked the 2.5lb plates while I was doing a rep to run inclines at 50lbs lol. So it screwed up my progression a bit
Hammered food, felt so full.
Had some triton still in stock so lubed up an hour preWO
Grabbed my emergency stash of pump addict and gave it hell.
Weight 197
This session has given me a lot to think about.
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