It might be my eyes playing tricks on me, but 217.5 looked a lot quicker into the sticking point and a lot smoother through it. Plenty of gas left in this tank.

HB Squats 150 x1 170 x1 190 x1 200 x1 210 x1 DE Deadlifts w/bands 180 x2x6 Bench w/bands 100 x5 120 x1 140 x1 120 x5x3

Just hit daily min today with squat, then a few light back offs as I felt the need to move something quickly. Took smaller jumps with the warm up sets to add more volume qithout adding volume of that makes sense lol HB Squat 150 x2 160 x1 170 x1 180 x1 190 x1 200 x1 150 x3x5 Make shift 1 board press 120 x1 140 x1 150 x1 160 x1 140 x3x3

Things i learnt today You dont need volume for deadlifts, you just need to lift heavy. After months of deadlift regression, its finally making a move foward agian, with a top single one day and some DE on another. Maybe there is something too speed work Also a closer stance feels a lot more explosive from the floor I have been doing to much back off volume on squats, so going to reduce it to at most 1 back off double or tripple Anyway, todays session Squats 150 x2 170 x1 190 x1 200 x1 210 x1 170 x3 Deadlift 230 x1 260 x1 270 x1 Bench Going to run a smolov jr bench cycle... because... well i just fancy trying it 120 x6x6

I’m not sold that speed work does anything for the want of trying to lift quickly. Compounds should always be lifted at ‘wilful’ maximum force production. That’s just the nature of multi-joint exercises and gravity being at odds. I think the reason it can be effective is the # of ‘first reps’ that get done, at a manageable total work and relevant intensity (assume 70-80%). Just a notch or two up from active recovery and just enough load in the same movement pattern that there’s a neural impact.

I agree that I dont think traditional 'speed work' helps, as i dont think the load is great enough for meanigful adaptations towards top end strength. However i think that using sub maximal loads help give some stimulus while keeping intra session fatigue down, and recovery cost at a minimum. Traditional westside speed work is done with, 50/55/60% but i am using 65/70/75%. Its early days with my DE expirement, but seems to be working thus far But i am moving away from traditional sets of 4-6reps for volume at moderate to high RPEs as I think this is a big factor in making my hips/back feel like shit

Squat has stalled a bit... but im jot to worried. I think i did a bit to much back off volume last week, a heavy deadlift single yesterday and a poor night sleep due to kids last night amd 210 still went (all be it slowly) Squats 150 x1 170 x1 190 x1 200 x1 210 x1 170 x3 GMs 110 x10x3 - im so weak at these, defiantley something to work on Platz Squats 110 x10x3

I really regret not doing this style of trainimg sooner... First low bar sleeved PR since 2018!!!! Thats embarrassing!!! And after a long day at work in the cold wind and rain! Squat 150 x2 170 x1 190 x1 200 x1 210 x1 222.5 x1 (2.5kg PR) 190 x3 Bench 130 x5x7 riding the smolov jr train

Thanks man It felt fine today, so hence why I took low bar for a ride. Going to go back to high bar though for the next week or 2 to give whatever it is a good chance to heal up, and get back after 500lb high bar

Wasnt really feeling it today. Im so done with training at home in the cold and rain, on an uneven surface This COVID 1984 lockdown sucks balls! Still a month until gyms open! Anyway, ill save my anti lockdown rants for another time and place lol HB Squats 150 x2 170 x1 190 x1 200 x1 140 x2x3 DE deadlifts +band 160 x2x10 EMOM Bench 135 x4x8

That's 20kg on my squat since Feb... No program, lots of heavy singles, volume based on how I have been feeling... HIHF for the win Top vid is 225 from today, another PB, bottom is 205 from Feb https://photos.app.goo.gl/WKRuteMAPMfzXuXk7

Another PB day LBBS 150 x3 170 x1 190 x1 210 x1 225 x1 195 x3 Comp Deadlift (The 270 I pulled last week turned out to actuall be 260 as I miss counted the plates) 190 x1 210 x1 230 x1 260 x1 265 x1 Bench 145 x3x10

Today's session HB Squat 150 x2 170 x1 190 x1 200 x1 210 x1 @meh... Ugly AF lol 170 x5 GMs (How @Jester does these with 220 is crazy, these felt hard enough. But definitely think this is a weak point I can strengthen. Just using a basic weekly linear progression on these at the moment 115 X10 x2 Bench 125 x6x6

You might find the GM positioning slightly easier with a wider stance (we're talking inches here and there). The embarrassing thing for me is how much worse my squats are than my GM's.

Total session time today 30mins. So went from empty bar to daily max in 5 minutes. Not ideal but needs must HB Squat 150 x1 190 x1 200 x1 160 x5x2 Bench 132.5 x5x5

Today's session was a bit more productive HB Squat 150 x2 170 x1 190 x1 200 x1 210 x1 180 X5 (3,4 and 5 rep PR for HB Squats) DE Deadlifts 170 +bands x2x8 OHP 70 x8x3