The Stimulating Reps

[Hanley]

What’s your take?

If I can't hit what's planned (I plan very conservatively), then I'll autoregulate the training intention for the session itself. I'll just turn the session into light hypertrophy.

And I'm very wary of RPE for the first few sets.

That’s very interesting. When you say session intention, is that something like hypertrophy, power, strength?

Yeah, this. If I'm heavily fatigued, I'll do a hypertrophy session.

[Hanley]

8/30

Was planning on squatting. Nope. That there 390 front squat single yesterday roughed me up more than I expected. So bench today.

[Hanley]

8/31

Squat Slog. Still quite sore from Monday's front squatting.

3x5 @380

[Hanley]

9/2
Crossfit Hyalite

Floor Press:
Find a new 5RM

365 x 5 (true 5RM...definitely RPE 10)

THEN

8 mins of ascending watts / reps per round on
Assault Bike 5,10,15,20
Burpees 5,10,15,2

Got 3 + 22

###
Don't ask about the "metcon" ranking

[Hanley]

9/3
Deads
520x4
440x4x2

Okay. I've been pushing pretty aggressively lately. I'm taking a deload week.

[mgil]

Gotta rest your Sagittarius Plain, bro.

[Hanley]

9/5

Deload Session 1:
BB Reverse Lunges: 100 (50 each leg) @ 132, broken into sets of 50, 30, 20. Fuck, these just suck.

Heart Sweat:

[Hanley]

9/9

Deload over. The plan was 1@9, the 15 reps at 352 in sets of 1-2. But i knew the PR was there, so took it. I'm fucking pleased.

Bench:
Singles@308, 330, 352, 375, 408, 415, 431

[Skid]

That's very impressive! Congrats! I'm surprised to see such a narrow grip too. I consider that close grip bench when I do it.

[Hanley]

That's very impressive! Congrats! I'm surprised to see such a narrow grip too. I consider that close grip bench when I do it.

Thanks!

Yeah, my grip is super narrow. I had to work around a shoulder injury years ago, so trained a lot with a narrow grip to avoid pain. My shoulder's fine now, but I still use a narrow grip.

[DanCR]

Congrats on the PR, @Hanley. What a way to come out of a deload.

Watching a lot of your bench clips, I’m never able to see you retracting your shoulders in the set up; it always appears to me that after you unrack, you descend right out of extension. Do I have a terrible eye and am missing it? Or, if I’m right, why do you eschew that part of the setup? Do you think it’s misguided, or dislike it personally for some reason?

[Hanley]

I’m never able to see you retracting your shoulders in the set up

I'm retracting like a motherfucker. Or trying to.

My humerus is wobbling all around, but I think my shoulder is actually pretty stable in space. I dunno.

[DanCR]

I’m never able to see you retracting your shoulders in the set up

I'm retracting like a motherfucker. Or trying to.

My humerus is wobbling all around, but I think my shoulder is actually pretty stable in space. I dunno.

Maybe less pronounced to the eye with the narrower grip. Or my eye sucks. Probably the latter.

I use the same grip width. Never had an actual shoulder injury but going wider sets off all sorts of panic signals in my brain.

ETA: Entirely unrelated, you were right about microdosing stuff. More on this when I’ve racked up more time, but it’s going really well.

[JohnHelton]

Really amazing. Congrats!

[Hanley]

Really amazing. Congrats!

Thanks man.

Divorce is anabolic, apparently.

[DanCR]

Really amazing. Congrats!

Thanks man.

Divorce is anabolic, apparently.

Yeah, man. The scap fuckup halted things strength wise, but I was really on the move after my split at the end of last year, and regardless am down 10 lbs and look like I lift again.

Not being depressed and angry all the time will do that.

[Hanley]

9/10
Highish Bar Squats
1@440. Felt really light, but looked pretty wobbly.
Then
6x6 @330

[heidikay]

9/9

431# Bench

Asshole*



*Congratulations!

[Hanley]

9/9

431# Bench

Asshole

Hugs

[Renascent]

Really amazing. Congrats!

Thanks man.

Divorce is anabolic, apparently.

Well, shit.

Umm, congratulations (on the PR)!