Where is everyone #5

@PoleCrusher one thing I can tell you for sure is a combo with a extruded floor you will have trouble keeping bolts in the floor. I dont care what brand, with age and time it happens. Just replace bolts to keep it from rattling.

 

I haven't had any in mine come loose yet. I have had to tighten up some of the screws in the nailing strips. Only 2 years old though.

 

That would be @Tug Toy's favorite hang out, from what I hear.

 

Stupid clock lol gotta wait 5 more minutes, at least I can get pumped by playing this

idk maybe it is, he’d fit right in around here with that joint and green skin hehe

 

That is a low blow man!

 

Here

Waiting to get unloaded at Genesee Brewing. All types of room here I was expecting some #### hole being its downtown Rochester

 

Yes, I am bored enough to re-watch Tiger King

 

Hey, he's the one that pulled that on us a while back, a little turn about is fair ain't it?

 

Which lift?

1.) Recovery- A return to readiness. It means that you are back 100%. The body recovers only when you rest. You already know this, but I am just putting emphasis on the point that in order for you to be as strong as you can possibly be and set a new PR, you have to be fully recovered. I don't think you have a problem with this, because otherwise, by this point in the game, you would be experiencing strains and injuries and wouldn't even want to have a conversation about PRs.
2.) Meditate- That goal, you have to see it in your mind's eye. Down to the plates on the bar. Count the plates in your mind. Clear everything else out. Turn off the music. If there are other people in the gym, make them disappear in your mind. They don't matter. Just you and that iron. Own it. Got it? Lock it in memory.
3. Warm up and stretch. Light reps. If I was benching, I would warm up 15 reps with 135. 4x225 to get good and warm. 1x315.
4. Show time- Put the PR on the bar. Deep breath, exhale when you cram that weight up.
5. Drop the weight to 90% of your PR and do 3 sets 3 reps.
6. Drop to 50% of PR and get 20-25 reps, negatives if you have to.

"But Six, what if I missed that PR after all of the above preparation?"

That means we have to work. Gonna overload the system.
5a. Add 75lbs to your PR. Short rep it. If you were benching, that's you unracking that amount of weight, locking it out and putting it back on the rack. 10 reps. That should get the ligaments and the muscles shocked, destroyed, and during the next recovery session, the muscles will repair themselves in preparation for, not the PR, but the PR+75. Sounds insane, but this is why we recover. If you make sure you fully recover from this, the mind may be thinking of the PR, but the body has prepped for the PR+75. Make sense?
6a. drop to 75%PR and get 15 reps, negatives if you have to.

"What is a negative, Six?"

On the benchpress, it's the part of the exercise where you lower the bar to your chest. You are probably 40% stronger on the negative than the positive. It's like a built in safety mechanism for the body to prevent you from hurting yourself. When doing the burnout set, you are not burned out until the muscles can no longer safely control the negative rep. Do the negative rep slow and have the spotter help you yank the weight back up, reset and do next rep. I hope your spotter is strong, because when you burn out the negatives, that iron will come crashing down.

7a. Stretch.
8a. Recovery from the negative burnout and the PR+75. Even if you are not sore, the muscles will generally need 5 days to recover from the burnout and PR+75.
9a. After about 4 weeks, switch your focus. If my goal was to PR on a flatbench, after 4 weeks, I would quit flatbenching and get a new goal. Like incline dumbells with the 150 lb'ers. Or military pressing PR.
10a. GET THAT CARDIO IN! You don't want to be one of those guys who are built up, can lift stupid amounts of weights but have ZERO stamina. You see em all the time, strong as a bull, but out of breath just by walking across the room. I would box and spar for cardio. The body will respond to however you train it. and just because you're physically powerful doesn't mean that you are slow or lack stamina. The cardio will allow you to be stronger LONGER. Cardio every day.

 

@Rontonio I think I found the trailer you were asking for? Something like this?