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@hamburgertrained

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Coach said send it, happy to oblige. Ended up with 352, super stoked about how bench went this block.

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Another week, another group of throwback episodes that ROCK. You can find these anywhere podcasts are listened to.

This week we got:
@darustrong
@hamburgertrained
@crawford.billy
@jdp1213
@bigmikevanwyck

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ABS East Coast Classic

6/9 1482 total at 259 BW. 388 Dots. 2nd place overall.

Squat:
490 ⚪️🔴🔴 (depth from the front 🤔)
513 ⚪️⚪️⚪️
529 🔴🔴🔴 missed it trying to sink it to ABS standard
Bench:
314 ⚪️⚪️⚪️
330 ⚪️⚪️⚪️
347 🔴🔴🔴 kind of a ballsy attempt call, but felt like taking a swing 🤷

Deadlift
573 ⚪️⚪️⚪️
611 ⚪️⚪️⚪️
639 ⚪️⚪️⚪️ ties PR
After not being loyal all prep, it was loyal on meet day.

As a judge myself, I hate to be the kind of person to bad mouth a meet. That being said, in 10 years of powerlifting, that was the most unprofessional and poorly run meet I have ever seen. Disappointing considering the premium price they charge for entry.

Another meet with @xcaseymariex82 by my side. Such an absolute privilege to have the person you chose to do life with be able to be your handler on game day. I love you 😘.

@jaffestrength this prep was a rough one, thankful you were able to keep me mostly in one piece and able to even put a total up at all. Excited to see where we go from here.

Onto a long off season to get healthy. Don’t really see myself competing again until 2027, but who knows.

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Last heavy pulls of prep, 10 days out and ready to go.

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Finally starting to feel a little bit of momentum building with deadlift. Just over a month until the meet, still plenty of time to get where we need to be. Today was definitely a step in the right direction. Also, 330 for 12s on snatch grip rdl is wild 😂

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Our first Delaware meet and we had SUCH a blast spending the day with yall 🤩 what an amazing group of lifters that we got to witness today

As always thank you to our spotting and loading crew, @delcospottingcrew for keeping all our lifters safe and moving the meet along, our host gym @blkopsfitness and the DE state chair @lift.natty 🤘🏼

#auradj

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First pulls on a straight bar since this low back tweak. Hit a really conservative top set of 5 at 485. Using straps to keep from putting extra torque on my low back with mixed grip. Definitely a little rusty, but I’ll take it given the circumstances.

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Put all the caramel popcorn I ate last night to good use this morning. First really solid deadlift session in a minute.

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I've been meaning to post this for a couple of days now since it's been ruminating in my brain now...

Let me preface this by saying please take this with a grain (or more lol) of salt and confirm or deny this post with genuine scientific evidence for your own benefit!!
I'm just a broscience ex-chemistry major/math minor from East Tennessee State University (didn't graduate 😞) who has accumulated bits and pieces of knowledge over the years through various sources and personal experience. So here goes...

I stole and merged two popular quotes into my caption to emphasize my main point of the importance of hydration. This has been a huge issue for me over the years as a strength athlete (I use that term lightly lol) and in general since I'm prone to becoming easily dehydrated.

I believe there are 4 factors that should determine how much water one should strive to consume daily:

1. Bodyweight/lean body mass. A good rule of thumb for most individuals is 0.5 ounces per pound of bodyweight, so a gallon of water(128 ounces) will suffice up to 256lbs of lean body mass, even if your bodyweight is higher than that.

2. Carbohydrate intake. The human body requires a 3:1 ratio of water to carbs to efficiently digest and process carbohydrates into muscle glycogen. This water amount should be in addition to the general bodyweight amount. This minimizes the possibility of unused or unprocessed carbs being stored as body fat as well as optimized muscular fuel for daily activity and recovery.

3. Excretion quantity. If a constant caloric intake and caloric expenditure is maintained a decrease in bodyweight over the course of the day is most likely the result of water loss via several methods; sweat, urination, defecation, and respiration (you lose approximately one cup of water daily via water vapor when you exhale 🤔). If you have been consistent with your water consumption thus far add the difference in bodyweight to your water intake.

4. Salinity (sodium content). To optimize intramusclar water retention there should be a fairly direct ratio of sodium to water consumption. About 10 grams/gallon should suffice.

I hope someone finds this helpful.

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Getting ready to get ready!!! #littlefishinabigpond trying to get strong!!!
How's my bar speed y'all?

Today was more squat and deadlift adjacent... threw in a couple of movements I'd kept on the shelf with mixed results... regardless work was done and sweat equity earned in buckets!!

Seated calf raises/tibialis raises
45*20/20 with 30 second paused stretch

Barbell strict presses (warm up for shoulders)
45*10
95*6
135*3 2 sets
185*1

Squats
Beltless
Rings splitting hands
185*6
225*1,2,3 no rerack between sets
#squattingtosupplementmydeadlift

Squat stance good mornings
Hands on sleeves
Paused at bottom (wrists touch pins at just below waist level)
225*3
275*3
315*3
365*3
405*1(surprised at the amount of strength I've retained on these 😲👍🏿💪🏿)
I can't rep it out like you @hamburgertrained
#mytopsetissomebodyswarmup

Deficit paused deadlifts
Beltless
Double overhand
Barehanded
325*3 3 sets
365*3
405*1
Mixed grip
No pause
455*1
495*1
545*1 video
#tryingtomakedafloshake #hungrytoreclaimsevenhundredplus

Hammer Strength V squats
High and wide on platform
Paused at bottom below parallel
90*3 3 sets
First time using this machine... deceptively humbling... it's designed to turn your bodyweight into the majority of the resistance, hence making these a close equivalent to 400+ pound high bar squats... brutally delicious!!!

Scale says Magnum (357)... trusting the process, work in progress!!!
#neverstrongenough #nottryingtobeprettyjustprettystrong #myseasonofstrengthisnotover #strongpoppop
#strongerleanerironmammothevolving

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Your weekly deadlift PR video is here. 5 more lbs. Slight double slack pull but other than that, pretty clean. Still room for more.

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