RTS DB4 W4D2 sdl 213 kg x1 [8.5] // skipped rest lp ibp 83/88 x4 [6/7]; 93 x3 [9.5โฐ๏ธ]; 88 x4 [7.5] cs ss // skipped . . i felt lower back muscle tightness (vid1) & immediately pulled the sumo plug. no pain, just an distinct inability to put on socks, wash my face without leaning against the sink, or hip-hinge in general. Coach @ross.leppala & i are monitoring day-by-day to make a call on competing next week. the lesson here is that peripheral stress is cumulative; rpe10 shenanigans (overtraining) might come back to bite u in the ๐ when u least prefer it. i feel lucky that this injury doesn't feel serious & i already QT'd so @usapowerlifting SW Regionals is playing with ๐ ๐ฐ. (but deep down i don't want God Mode to end so soon; plus back-to-back QTs would make for a better campfire story) progress is nonlinear. if there ever was a reminder to appreciate my good health when i have it, this is it. #12daysout . . . #wangopower #20240527 #sumodeadlift #deadlifts #sbd #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB4 W4D1 bs 180kg x1 [7.5]; 158 x3x4 [80%] bp 120.5 x1 [7.5]; 123 x1 [8]; 113 x4x1 [85%] cg fu bp 93/85.5/90 x10 [9/6.5/7] . . 5 more training sessions until @usapowerlifting SW Regionals. I'm grateful for the whole journey, my Coach @ross.leppala, the community, my physical & mental health, the opportunity to continue doing what i love. #13daysout . . . #wangopower #20240526 #backsquat #squats #benchpress #sbd #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB4 W3D4 3๐ง๐ผโโ๏ธ00 sdl 163/168/173/163 kg x2 [7.5/8/8.5/7.5] tng bp+20kgโ๏ธ110.5/115/120/110/110 x2 [7/7.5/9.5/7/7.5] sg rdl 230/240/250 lbs x10 [5.5/6.5/7] . . twas a balanced training week: a mentally challenging moment where i chose to persist, some moments of feeling inspired to push out of pocket (with a bonus sandbag discovery), continued physical health, and the best gym community to superglue it all together ๐ฅฐ #16daysout . . . #wangopower #20240523 #sumodeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB4 W3D3 bs+30kgโ๏ธ 148 kg x4 [10๐ซ ]; 153 x1 [8.5]; 133 x3 [7]; 130.5 x3 [6.5] cg tng bp 123 x1 [7.5]; 117.5 x3 [8]; 95 x14 [amrap] ๐พcr "180/190/200/180" x8 [7/8.5/9/8] ๐พcpd "180/180/200" x8 [8/8.5/9] . . video1: misread (didn't read) my programming & did a x4 rpe8 set when it was actually x1 rpe8 .. with the x1 load ๐ซ but!! x4 rpe10 is approximately x1 rpe7 right?! thus, i accidentally discovered I've been unintentionally sandbagging these chain squats. to prove my hypothesis, i squatted 153kg x1 rpe 8.5 ๐จ๐ผโ๐ป๐จ๐ผโ๐ฌ sometimes u win. sometimes u learn. sometimes u both! #17daysout . . . #wangopower #20240522 #backsquat #squats #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB4 W3D2 sdl 213 kg x1 [8.5]; 193 x3, x4x1 [86.3%] ๐ibp 83/85/88/83 x4 [7/8/8.5/8.5] cs ss 100.5/105/115 x8 [6/6.5/9] . . underslept. over-stimulated. whiny. shared Google's only set (s/o Ruth) of calibrated (kilo) plates (also s/o to Ruth!) with 4 lifters across 3 bars. 5.5hrs in the gym. strong urges to jettison ssb. Albert says every athlete has these "dog days." don't even feel like wordsmithing this sorry if ur reading this draft version with my bulletpoint vomit. sometimes you win, sometimes you learn. progress is nonlinear. even if it wasn't pretty i picked 213kg (4.5 less than my ATPR) up off the floor ๐ #3weeksout some ppl & things rally communities. Newton & his beautiful sumo deadlifts are examples. #19daysout . . . #wangopower #20240520 #sumodeadlift #deadlifts #sbd #benchpress #squats #powerlifting #reactivetrainingsystems #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB4 W3D1 bs 178 kg x1 [8.5]; 151.5 x3x4 [80%] bp 118 x1 [7]; 120.5 x1 [8]; 111 x4x1 [85%] cg fu tng bp 90.5/93/95 x10 [6/7/8] . . the curves in my "D"s & "P"s squat barpath are flattening (more vertical) thanks to Coach's cue to "tuck ribcage" samesame numbers last week but crisper technique this week ๐ง๐ผโโ๏ธ #3weeksout #20daysout . . . #wangopower #20240519 #backsquat #squats #benchpress #sbd #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB4 W2D4 3๐ง๐ผโโ๏ธ00 sdl 160.5/165.5/173/160.5 kg x2 [7.5/7.5/9/7] tng bp+20kgโ๏ธ 108/110.5/118/108/108 x2 [7.5/7.5/9/7/7] sg rdl // skipped . . . #wangopower #20240516 #sumodeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale #4weeksout
RTS DB4 W2D3 bs+30kgโ๏ธ 148 kg x1 [8.5]; 140.5 x3 [10]; 123 x2x3 [6.5/7] cg tng bp 127.5 x1 [9]; 117.5 x3 [8]; 95.5 x13 [70% amrap] ๐พcr "180/190/200/180" x8 [6.5/8/9/7] ๐พcpd "140/180/200" x8 [7/8/9] . . life is good lately & i am grateful . . #wangopower #20240515 #backsquat #squats #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale #4weeksout
RTS DB4 W2D2 sdl 205 kg x1 [7]; 210.5 x1 [8] ๐ณ sdl 197.5 x3, x4x1 [86.3%] ๐ ibp 80.5/83/90.5/80.5 x4 [7/7.5/10/7] cs ss 113 x3 [6.5]; 105.5 x6 [7]; 102.5 x8 [8] . . that was unexpected: 10kg jump from last week's comp single ๐ถ wuts happening to me. i might be spending too much time with deadlift specialists. I'LL TAKE IT & then i chickened out on SSB. i will never chicken out again. reps before dishonor. . . . #wangopower #20240513 #sumodeadlift #deadlifts #sbd #benchpress #squats #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale #4weeksout
RTS DB4 W2D1 bs 175 kg x1 [8] ; 151.5 x3x4 [80%] bp 120 x1 [7.5]; 123 x1 [8.5]; 113.5 x4x1 [85%] cg fu bp 85.5/88/93 x10 [6/7/7.5] . . survived an early evening of ๐บ๐ผ followed by a late night of Battlestar Galactica to make it to training #4weeksout . . . #wangopower #20240512 #backsquat #squats #benchpress #sbd #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB4 W1D4 3๐ง๐ผโโ๏ธ00 sdl 165/170.5/175/160.5 kg x2 [7.5/8.5/9.5/7] tng bp+20kgโ๏ธ 105.5/110.5/115/105/105 x2 [7.5/8/9/7/7] sg rdl 235/240/245 lbs x10 [6/7/8] . . week 1 โญโญโญโญโญ will do business again #5weeksout . . . #wangopower #20240509 #sumodeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #sunnyvale #lifeatgoogle
RTS DB4 W1D3 bs+30kgโ๏ธ 145.5 kg x1 [7.5]; 143/128/128 x3 [9.5/7/7] cg tng bp 130.5 x1 [9]; 117.5 x3 [8]; 95.5 x13 [amrap] ๐พcr "150/160/180/200" x8 [7/7/7.5/9] ๐พcpd "150/170/190" x8 [6/7.5/9] . . goshdarnit why does my squat bar path draw a "D" or sometimes a "P" (clips 3+4) chain gang chain gang come out & play #๐ #5weeksout . . . #wangopower #20240508 #backsquat #squats #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #sunnyvale #lifeatgoogle
RTS DB4 W1D2 sdl 200.5 kg x1 [8]; 187.5 x3 [9]; 181.5 x4x1 [86.3%] ibp 75/80.5/85/81 x4 [7.5/8/8.5/7.5] cs ss 110.5/115.5/120 x8 [7/8/9] . . finally home after 12 wonderful days. i miss combo racks ๐ญ s/o to @jaron_yamane & my new @ukiyohawaii friends for being so welcoming during my visit. mahalooo ๐ฅน๐ค๐ฝ . . . #wangopower #20240506 #sumodeadlift #deadlifts #sbd #benchpress #squats #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #ukiyohawaii #kakaako #honolulu #oahu #hawaii #5weeksout
RTS DB4 W1D1 bs 178 kg x1 [8.5]; 151.5 x3x4 [80%] bp 120.5 / 123 x1 [7.5/8]; 113 x4x1 [85%] cg fu bp 88/90.5/93 x10 [6.5/7/9] . . "take what's there on training day" is this block's theme; no overreaching ๐ ๐ผโโ๏ธ also no underreaching. also i train for shoulder rides #5weeksout . . . #wangopower #20240505 #backsquat #squats #benchpress #sbd #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #ukiyohawaii #kakaako #honolulu #oahu #hawaii
Kane Classic @ Ukiyo Hawaii 20240428 (7th meet) recap: SQ: 170/180/187.5kg(413lbs) PR BP: 120/127.5/132.5kg(292lbs) PR DL: 197.5/207.5/217.5kg(480lbs) PR T: 537.5kg(1185lbs) PR DOTS: 389.99 / bw 73.7kg . . SQ: so noisy in my head. try ammonia for attempts 2+3 next time. I'm capable of grinding 3rd squats. BP: "face is the place" & also ask for strict/conservative commands during prep DL: "squeeze armpits" is working! i qualified for Nationals & I NEVER WANT TO LOSE MY FEELINGS IN THIS MOMENT (clip 9) I'm grateful to many ppl, to whom i have directly expressed. special s/o to @chris_aa_persons, @jcornwell7 & @samantha_jean7 for traveling with & handling me ๐ฅน mahalo @ukiyohawaii @jaron_yamane @ukiyo_chels y'all ran an incredibly organized, cluster-free, punctual, high energy meet! 5/5 will do business again ๐ to my future self: when in doubt, keep going. we don't know what you're capable of. let's find out together ๐ซฑ๐ฝโ๐ซฒ๐ป . . . #wangopower #20240428 #backsquat #sq #benchpress #sumodeadlift #deadlifts #sbd #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #ukiyohawaii #kakaako #honolulu #oahu #hawaii #6weeksout
RTS PB4 W1D3 sl 38/40.5/43 kg x10e [6.5/6.5/7.5] bbr 51.75/55.5/57.5/57.5 x10 [5.5/7.5/8.5/8] ibp 75/77.5/83/83 x6 [7/7/8.5/8.5] lmr 10/12.5/13.5 x10e [6/7/8] . . after the meet, Coach asked me a series of questions, which reminded me of an "r u feeling unwell?" intake survey, and determined we're ready to dive into a standard development block next week. this means I'll be less shirtless starting next session, but the juice is worth the squeeze. YAY #6weeksout . . . #wangopower #20240503 #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #ukiyohawaii #kakaako #honolulu #oahu #hawaii
RTS PB4 W1D2 cdl 140.5 kg x10 [8] 530 cdl 113 x2x5 [7/7.5] ๐ฆถ๐ฝ๐cgbp 97.5/100.5/103 x6 [6/7/8] aw bw x12, x3x6 sideplank // skipped . . living my best life in O'ahu, one shirtless day at a time ๐ #vacationmode . . . #wangopower #20240501 #conventionaldeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #ukiyohawaii #kakaako #honolulu #oahu #hawaii #6weeksout
RTS PB4 W1D1 hbbs 128 kg x10 [9] 530 hbbs 98/100.5 x5 [7.5/8.5] ๐ฆถ๐ฝ๐bp 93 x10 [8.5] 530๐ฆถ๐ฝ๐bp 75/75/70.5 x5 [8/8.5/8] ohp 38/40.5/38 x10 [6/7.5/7] . . we now resume our regular scheduled program ๐ฌ slide 18 is a special moment; I'll never forget how i felt. my fire is burning brighter than ever. next stop: SW Regionals #6weeksout . . . #wangopower #20240429 #backsquat #squats #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #ukiyohawaii #kakaako #honolulu #oahu #hawaii
a l o h a Ukiyo Kane Classic warmup bs 60.5/85/115/137.5/155[6.5] kg x1 bp 40.4/67.5/92.5/110[6] x1 . . my physical health & PL passion are privileges. i won't take these for granted #2daysout . . . #wangopower #20240426 #backsquat #squats #benchpress #sbd #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #ukiyohawaii #kakaako #honolulu #oahu #hawaii
RTS DB3 W5D2 sdl 207.5 kg x1 [8] sdl 157.7 x5x5 [70%] ๐พbp 100.5/103/106.5/100.5 x4 [7/8/9/7.5] ssb bss 115/115/120 lbs x8e [6/7/8] . . last meet's 3rd attempt, but make it rpe8 ๐ sumo tech was dialed in this entire block, and strength is beginning to follow. THE WORK IS DONE. see y'all in da islands ๐ค๐ป๐๏ธ #6daysout . . . #wangopower #20240422 #sumodeadlift #deadlifts #sbd #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB3 W5D1 bs 180.5 kg x1 [9] bs 133 x5x5 [70%] bp 123 x1 [8] bp 100.5 x5x5 [75%] ๐ฆถ๐ผ๐ tng bp 100.5 x8 [9]; x4x4 [7] . . @ukiyohawaii Kane Classic here i come #1weekout #7daysout . . . #wangopower #20240421 #backsquat #squats #benchpress #sbd #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB3 W4D4 ๐พsdl 140.5/145/155/145 kg x4 [6.5/7/9/7] ss bp 120.5/127.5/130.5/123/120.5 x4 [7/8.5/9/7/7.5] sg rdl 225/230/235 lbs x12 [6/7/8] . . i (slingshot) benched 120kg without wrist wraps ๐ two more training sessions. grateful for the opportunity to answer the Question. #10daysout . . . #wangopower #20240418 #sumodeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB3 W4D3 300 bs 133/137.5/145/135 kg x4 [6.5/7.5/9/7] tng bp 123 x1 [8]; 115 x3 [7]; 96 x14 [amrap] dbr 65/70/75/65 lb x8e [6.5/8/8.5/7] pu bw x12 [amrap]; x2x6 . . final D3 workout this block. I'm grateful for the journey, my current good health, the community, the opportunity. #11daysout . . . #wangopower #20240417 #backsquat #squats #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB3 W4D2 sdl 205 kg x1 [8.5] sdl 153 x5x5 [70%] ๐พbp 98/101.5/106.5/100.5 x4 [7.5/7.5/9/7.5] ss bss 110/115/120 lbs x8e [7/8/9] . . caught up on sleep > trained better today #13daysout . . . #wangopower #20240415 #sumodeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB3 W4D1 bs 178 kg x1 [9] bs 128 x4x5 [70%] bp 120.5 x1 [8] bp 98 x5x5 [75%] ๐ฆถ๐ผ๐bp 98 x8 [8.5]; x4x4 . . this weekend i confirmed that sleep quality has a non-trivial impact on training. i barely got thru this grueling session. squats are ๐ but hopefully this is just an anomaly due to weekend travel/sleep. bench is ok. #2weeksout #14daysout . . . #wangopower #20240414 #backsquat #squats #benchpress #sbd #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale #valuablelessonihadtogrowup
RTS DB3 W3D4 300 sdl 145/150.5/153/143 kg x4 [7/8.5/9.5/7.5] ss bp 120.5/125/130.5x3โฐ๏ธ/120.5/120.5 x4 [7.5/8/9.5/7/7] sg rdl 225/230/230 lbs x12 [6.5/7.5/8] . . @_julesn visited today & energy felt like the good ol' days ๐ฅน #3weeksout #17daysout . . . #wangopower #20240411 #sumodeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB3 W3D3 300 bs 135.5/137.5/141.5/132.5 kg x4 [7.5/8/9/7.5] tng bp 120.5 x1 [8]; 113 x3 [7.5]; 93 x12 [amrap] dbr 60/65/70/60 lbs x8e [6.5/8/9.5/7.5] pu bw x12 [amrap]; x2x6 . . squat bar path rn is kinda // |/ or even \/ at times when really it should be || #workinprogress #3weeksout . . . #wangopower #20240410 #backsquat #squats #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB3 W3D2 dl 203 kg x1 [8] dl 155 x5x5 [70%] ๐พbp ssb bss . . . #wangopower #20240408 #sumodeadlift #deadlifts #sbd #benchpress #powerlifting #re #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale #3weeksout
RTS DB3 W3D1 sq 183 kg x1 [8.5] sq 140.5 x5x5 [70%] bp 123 x1 [8.5] bp 98 x5x5 [75%] ๐ฆถ๐ผโ๐ผbp 100.5 x8 [9.5]; x4x4 [8.5/9/9.5/10] . . ongoing recalibration of my expectations for @ukiyohawaii Kane Classic 4/28. yes, it's my M1 debut & first shot at qualifying for Nationals (something I've been planning for 2yrs). but Nationals is a milestone. my northstar continues to be determining how strong i can possibly become in this life. focus on the things within my control, continue showing up for training, do my best. #buildyourprocessbuildyourprogress #3weeksout . . . #wangopower #20240407 #backsquat #squats #benchpress #sbd #powerlifting #reactivetrainingsystems #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB3 W2D4 ๐พsdl 140.5/145.5/155.5/143 kg x4 [6.5/7.5/9/7.5] ss bp 120.5/128/130.25๐ซ /120.5/118 x4 [7.5/8.5/9.5/7.5/7] sg rdl 205/215/230 lbs x12 [6/6.5/8] . . sorted out Monday's sumo lockout (from overly fanning out toes) issue with minimal left knee irritation. correctly executing all my pre-lift cues (brace>straighten back>tension>squeeze armpits) floats the weights into the pause position (and when i execute incorrectly, it feels like i hinge back into the pause). i get it on some reps. work in progress. #4weeksout . . . #wangopower #20240404 #sumodeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB3 W2D3 300 bs 140.5/145/148/137.5 kg x4 [7/8.5/10/7.5] tng bp 120.5 x1 [8]; 113 x3 [7.5]; 93 x12 [amrap] dbr 60/65/70/60 lbs x8e [6.5/8/9.5/7.5] pu bw x12 [amrap]; x2x6 . . . #wangopower #20240404 #4weeksout
RTS DB3 W2D2 sdl 200.5kg x1 [8.5] sdl 150.5 x5x5 [70%] ๐พbp 95.5/100.5/103.5/98 x4 [7.5/8/9/7] bss 110/115/120 lbs x8 [7/8/9] . . fanning my toes out further seems to mitigate what triggers my left knee pain. and it also increases balance loss at lockout. well that's quite the ๐ฅ๐ #4weeksout . . . #wangopower #20240401 #sumodeadlift #deadlifts #sbd #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB3 W2D1 bs 183 kg x1 [8] bs 137.5 x5x5 [70%] bp 125 x1 [9.5] bp 95.5 x5x5 [75%] ๐ฆถ๐ป๐bp 98 x8 [8]; 98x4x4 . . i continually to feel anxious that my progress is less than the previous DB, but less so. I'll continue to focus on what i can control: showing up to training, my nutrition, sleep. #4weeksout . . . #wangopower #20240331 #backsquat #squats #benchpress #sbd #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB3 W1D4 ๐พsdl 145.5/150.5/153/140.5 kg x4 [7.5/8.5/9/7.5] ss bp 250/260/280/255/250 lb x4 [6.5/7.5/8.5/7.5/7] sg rdl 185/100/215 x12 [5.5/6.5/7] . . final development block (๐ฃ๏ธ my next meet is on Sun 4/28 y'all ๐) is off to a promising start. unlike @instagram 's current processing of tall video aspect ratios ๐๐ผ . . . #wangopower #20240328 #sumodeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB3 W1D3 3-0-0 bs 138/145/150.5/135.5 kg x4 [7.5/8/9/7] tng bp 123 x1 [8.5]; 115 x3 [8.5]; 91.5 x11 [amrap] dbr 60/65/70/65 lbs x8e [7/8/9/8] pu bw x11 [amrap]; x2x6 . . amrap amrap #5weeksout . . . #wangopower #20240327 #backsquat #squats #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB3 W1D2 sdl 193kg x1 [7] sdl 150.5 x5x5 [70%] ๐พ bp 205/210/220/205lbs x4 [7/8.5/9/6.5] bss 65/75/95 x8e [6/6.5/8] . . my sumo technique has arrived at a point where major technical adjustments are not necessary at the moment. let's see where 5 weeks of repetition takes us #5weeksout . . . #wangopower #20240325 #sumodeadlift #deadlifts #sbd #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB3 W1D1 bs 175kg x1 [7.5] bs 133 x5x5 [70%] bp 120.5 x1 [8] bp 98 x5x5 [75%] ๐ฆถ๐ผ๐bp 103 x7 [9.5โฐ๏ธ]; 100.5 x4x4 [7.5] . . I'm settling into the current squat stance (flat shoes; heels slightly inside shoulder width; toes fanned out 10-15ยฐ). it looks good (vertical bar path; minimal heel rise & knee valgus) & feels right (if i fan my toes 'too far out' i feel left knee discomfort & observe knee valgus) humbled beginnings. my current e1rm's are way way down but no way I'm out. watch me work. #5weeksout . . . #wangopower #20240324 #backsquat #squats #benchpress #sbd #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS JB1 W3D3 tng bp bss 530 bss bbr 530 bbr . . this strength/fatigue "wall" (set3/vid2 rpe7; set/vid1 +5lbs rpe10๐ป) appears so suddenly & consistently in bench training that i might name it Wally or Cliff. or Sir Clifford Wallberger the 1st . . . #wangopower #20240320 #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale #6weeksout
RTS JB1 W3D2 bp 107.5-113kg x1 [6?๐คท๐ผโโ๏ธ๐คท๐ผโโ๏ธ] 530 bp 95/90.5 x4 [8/8.5]; 85.5 x5 [10๐ป] sdl 170.5-180.5 x1 [6?๐คท๐ผโโ๏ธ] sdl 160.5/160.5/155.5 x6 [7/7.5/7.5] dips 15 x13 [7.5] 530 dips bw/5 x5 [7.5/8] . . on today's episode of pin the 6 on the rpe ๐๐ผโโ๏ธโจ๐คท๐ผโโ๏ธ bench: 107.5(vid1) felt light & moved fast; 110.5(vid2) felt weighty but moved fast; 113(vid3) is probably rpe7. e1rm is at least 125kg pre-peaking. i can work with that! sumo: 180.5(vid5) looks like a 7 and tbh i was 2hrs into the workout at this point & ran out of fux so 170.5(vid4) it is lol. 197.5kg e1rm pre-peaking. i can also work with that! #6weeksout i spent 5hrs in the gym & regret nothing. except finishing the mac salad while celebrating new USAPL Raw Nats athlete @tamballerr CONGRATS BRO . . . #wangopower #20240318 #benchpress #sumodeadlift #deadlifts #sbd #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #lifeatgoogle #ussvlmp5 #sunnyvale
RTS JB1 W3D1 bs 158-165kg x1 [6?๐คท๐ผโโ๏ธ] 530 bs 100.5/105.5/110.5 x5 [7/7.5/8] fp 165lbs x13 [5.5]; 180x14 [7]; 205x13 [8.5]; 225x12 [8.5] pendlay 130x12 [9.5] 530 pendlay 95/100 x5 [7.5/8.5] . . today's program called for a squat single (YAY) @ rpe6 (errr). I'm not yet proficient at judging rpe below 7 so i approximate rpe6 to be between my attempts @ 158 (vid1) & 165 (vid2). a sticking point appears @ 165 (vid3) so that's clearly above rpe6. which correspond to a current e1rm between 183-191kg - not bad pre-peaking..! also floor press power varies dramatically between close-grip (185lbs x10 rpe10) & comp grip (225x12 8.5). maybe flaring my elbows shortens rom? fascinating ๐จ๐ผโ๐ฌ ANYWAY the real excite is: next week i begin my final development block before @ukiyohawaii Kane Classic on Apr 28. watch me work ๐๐ผโโ๏ธ #6weeksout . . . #wangopower #20240317 #backsquat #squats #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #lifeatgoogle #ussvlmp5 #sunnyvale
RTS JB1 W2D3+4 sorta ๐ซธ๐ป๐ซท๐ปs ss 215/230/250/240lbs x10 [6.5/7.5/9/8.5] tng bp 210/220 x8 [7/7.5]; 235/225 x7 [10โฐ๏ธ] fp 210x10 [amrap]; 185/170/160/160 x12 pendlay // skipped pu โx15 [amrap]; โใฝ๏ธx2x12; โใฝ๏ธ๐ธx2x12 ohp // skipped . . slowly getting over my tendency to 'go vertical' off the chest (on bench), but sometimes my old habits like to remind me who's daddy ๐ถ๐ผ . . . #wangopower #20240314 #squats #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS JB1 W2D2 sdl 355/365/380/370lbs x6 [7/8/9/7.5] ibp 165/170 x10 [7/8]; 175x8 [10]; 165x9[10] db bss 40/40/45/50e x8 [7/7/8/9] . . bendy hybrid bars make sumo feel easier. otherwise, traveling makes training harder ๐ #7weeksout . . . #wangopower #20240311 #sumodeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #lifeatgoogle #usplvh15 #playavista #losangeles
RTS JB1 W2D1 bs 138/143/145/140.5kg x6 [7.5/8.5/8.5/8.5/8.5] bp 98x6 [7], 100.5x5 [9], 103x4 [9.5], 95.5x6[8] d 15x12 [amrap], 7.5x4x12 . . program continues to overestimate my current capacity & i continue to underperform these dreadful sets of 6. left knee inflammation is nearly zero (with some manageable flare-ups). current bw: 77kg. i feel good about where i am ๐ #7weeksout @exceedperformanceco upgraded digs ๐คฉ #sizematters . . . #wangopower #20240309 #backsquat #squats #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #exceedperformance #anaheim
RTS JB1 W1D4 tng bp ๐ค๐ผg fp ohp . . death by volume. but did u actually die? . . . #wangopower #20240307 #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #lifeatgoogle #ussvlmp5 #sunnyvale #8weeksout
RTS JB1 W1D3 ๐ซธ๐ผ๐ซท๐ผg ssb bs 215lbs/225/245/235 x10 [6/7/9/8] pr 125x14 [70% amrap]; 115/95/95/85 x12 pu โx13 [amrap]; โผ๏ธx4x12 . . volume is a bigger suck than tempo but i guess i can embrace it for 3 weeks or less ๐ซ #8weeksout . . . #wangopower #20240306 #squats #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #lifeatgoogle #ussvlmp5 #sunnyvale
RTS JB1 W1D2 sdl 170.5kg/175/167.5/160 x6 [8/9.5/8.5/8.5] ibp 170lbs/175/165/160 x10 [8/9.5/8/8] ssb bss 175/180/185/175 x8e [7.5/8/9/8] . . left knee inflammation is mostly gone (minor flare-ups here/there) & occasionally it impacts sumo lockout. i fell short of program targets once again. hip-shot most reps but a few reps looked dialed in ๐ mostly, it felt good to pull sumo again ๐ #8weeksout #๐ . . . #wangopower #20240304 #sumodeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #lifeatgoogle #elgoog #ussvlmp5 #sunnyvale
RTS JB1 W1D1 bs 160.5kg x4 [9๐]; 140.5/143/140.5 x6 [8.5/9/8.5] bp 103/106 x6 [7/8.5]; 107.5/105 x5 [9.5 โฐ๏ธ] d 22.5lbs x15 [70% amrap]; bw x4x12 . . wowow. i fell short of every program target this session. this post-peak drop-off is steep ๐ nothing makes sense at the moment ๐ซ #8weeksout . . . #wangopower #20240303 #backsquat #squats #benchpress #sbd #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #lifeatgoogle #ussvlmp5 #lifeatgoogle
RTS PB3 W1D3 sl 85lbs/90/95 x10e [6/7/8] pu red/red band/bw x10 [6/6/8] db๐ชohp 55/40/50 x10 [8.5/6/7.5] . . what a f'ing week. at least the sunset was nice. . . . #wangopower #20240221 #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale #10weeksout
RTS PB3 W1D2 cdl 315lbs x11 [7.5] 5-3-0 cdl 250/245 x5 [8/9.5] ๐ซธ๐ผ๐ซท๐ผg๐ฆถ๐ผ๐bp 195/210/225 x6 [6/6.5/7.5] aw bw x9/1 [9.5/10] // cramped side plank bw x100s / x50s x3e . . conventional is so unnecessarily difficult i might understand why they say 'sumo is cheating' . . . #wangopower #20240219 #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale #10weeksout
RTS PB3 W1D1 hbbs 285lbs x10 [7.5] 5-3-0 hbbs 225/220 x5 [8] ๐ฆถ๐ผ๐ bp 205 x10 [8] 5-3-0 ๐ฆถ๐ผ๐ bp 155 x3x5 [8/7.5/7] ohp 85/90/95 x10 [6/7/7.5] . . volume work in Inzers is not it (i washed my SBD sleeves then forgot to pack them ๐ญ) #10weeksout . . . #wangopower #20240118 #backsquat #squats #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB2 W6D4 tng sdl 315lbs/335/365/340 x3 [6.5/7/8.5/7] 2๏ธโฃtng bp 290/300/305/280/275 x3 [7.5/8.5/10.5๐/7.5/7] ssb gm 115/125 x12 [5.5/7] . . ๐จ๐ผโ๐ซ technique adaptation from this block #2: "don't wake the baby" (way less bounce, way more control) for any touch-n-go variations after 6 wonderful weeks, Coach & i have decided we are pivoting! left knee swelling has persisted for 2+ wks & I'm starting to skip exercises/sets. my first Emerging Strategies block baselines my TTP (time to peaking) at 6 weeks @ 4x/wk training frequency ๐จ๐ผโ๐ฌ #11weeksout tried to finish this block with a BANG but alas twas a whimper. stay 'in the pocket' friends! . . . #wangopower #20240215 #sumodeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB2 W6D3 ๐พbs 325lbs/335/350/320 x3 [7.5/8.5/10/7] ๐ซธ๐ผ๐ซท๐ผg tng bp 295x1 [8.5]; 250/240/235 x6 [7.5/6.5/6.5] dbr 65/70/70/65 x8 [6/8/9/8.5] pu 12.5/15/17.5 x5 [6.5/7/8] . . hope y'all spent Valentine's day with your ๐ซ . . . #wangopower #20240214 #singlesawarenessday #backsquat #squats #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale #11weeksout
RTS DB2 W6D2 sdl 205kg x1 [8] sdl 177.5 x4x4 [80%] ๐ซณ๐ผp bp 250lbs/255/260/245 x3 [7.5/8.5/8.5/7] ๐ซธ๐ผ๐ซท๐ผs ssb bs // skipped . . ๐จ๐ผโ๐ซ technique adaptation from this block #1: "the pins aren't there" for any safety/pin variations lingering (left) knee swelling not affecting lifts (yet) but messing with my head ๐ตโ๐ซ #11weeksout . . . #wangopower #20240212 #sumodeadlift #deadlifts #sbd #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB2 W6D1 bs 195kg x1 rpe8 // ATPR bs 170.5 x4x4 [80%] bp 128 x1 rpe9 bp 107.5 x5x4 [80%] ibp 85.5 x6 [9] ibp 85.5 x4x3 [8.5] . . new year, new decade. more heights, more life. #11weeksout . . . #wangopower #20240211 #๐ #thisis40 #backsquat #squats #benchpress #sbd #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB2 W5D4 tng sdl 335lbs/345/350/350 x3 [5/6/6.5/6.5] โธ๏ธ bp 133kg/135/137.5/130/130 x3 [7.5/9/9/7/7.5] ssb gm 115lbs/125/135 x12 [6/7/8.5] . . see you next Week, 6. . . . #wangopower #20240209 #sumodeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale #12weeksout
RTS DB2 W5D3 ๐พ bs 320lbs/330/345/315 x3 [7/7.5/9.5/7] cgbp 290x1 [8] cgbp 250x6 [8], 235x2x6 [6.5/7] dbr 75/75/70/60 x8 [8/9/9/7] pu 17.5/10/12.5 x5 [9/7.5/8] . . after 5 Wednesdays of this, i no longer fear Death. . . . #wangopower #20240207 #backsquat #squats #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale #12weeksout
RTS DB2 W5D2 sdl 205kg x1 [8] sdl 177.5 x4x4 [80%] ๐ซณ๐ผ p bp 245lbs/250/260/245 x3 [7.5/7.5/8.5/7.5] ๐ซธ๐ผ๐ซท๐ผs ssb bs 230/240/255 x8 [6.5/7/8.5] . . we miiiiiight pivot any week now.. or not ๐ฌ . . . #wangopower #20240206 #sumodeadlift #deadlifts #sbd #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB2W5D1 bs 193kg x1 [8] bs 167.5 x4x4 [80%] bp 127.5 x1 [8.5] bp 108x5x4 [80%] ๐ซธ๐ผ๐ซท๐ผg ibp 90x6 [9.5], 90/87.5/85/85 x3 [9/9/8.5/8.5] . . . #wangopower #20240204 #backsquat #squats #benchpress #sbd #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale #12weeksout
RTS DB2 W4D4 tng sdl 365/390/405/370 x3 [6.5/8/9/7] 2๏ธโฃbp 275/295/305/290/285 x3 [6/8/9/7/7] ssb gm 115/125/135 x12 [6/7/8] . . #wangopower #20240201 #sumodeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale #12weeksout
RTS DB2 W4D3 ๐พbs 310lbs/325/340/315 x3 [6.5/8/9.5/7] cg tng bp 285 x1 [8] cg tng bp 245/235/230 x6 [7.5/6.5/6] dbr 75/80/80/75 x8 [6.5/8.5/9/8] pu 17.5x3x5 [6.5/7/7.5] . . "every week, almost die" but not quite ๐ซข๐ซข i helped @jj_peek & Prinika with on their deadlift & bench tech today. it was the highlight of my day ๐ . . . #wangopower #20240131 #backsquat #squats #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale #12weeksout
RTS DB2 W4D1 sdl 205kg x1 [8] sdl 177.5 x4x4 [80%] ๐ชซpp 240lb/250/260/245 x3 [6/8/9.5/7.5] cs ssb bs 205/235/245 x8 [6/8/9] . . "keep on chipping away" type of week. sumo notes: . inadvertently discovered that raising my starting hip position might make my sumo easier . giving lifting without shin guards a go ๐ซฃ overcoming the fear of nicking my shins will take more reps. so will finding "mid-foot." but a gap between bar and shins seems to make bar path smoother . other new cues: relax my hookgrip; hip-to-bar #12weeksout . . . #wangopower #20240129 #sumodeadlift #deadlifts #sbd #benchpress #squats #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB2 W4D1 bs 190.5kg x1 [8] *ATPR bs 165 x4x4 [80%] bp 130.5 x1 [9] *ATPR bp 110x5x4 [80%] ibp 87.5 x6 [8.5], x4x3 [8/7.5/7/7] . . this wasn't the training session i wanted, but it might be the one i needed. I've been HYPED all week to attempt squat & bench ATPRs. i PR'ed (0.5kg each, yay) but with RTS programming's emphasis on RPE, i wasn't happy with how these moved: hip shot up on squat (vid2), bench moved steady but slooooow ๐ฆฅ several nights of poor sleep & my weight cut may have contributed to these results. but i think the biggest factor was mental: I've only touched 190 and 130 once each; i attempted these nervously. if training continues on this trajectory, I'll likely attempt multiple PRs in April (@ukiyohawaii Kane Classic #12weeksout). the coming weeks will be opportunities to train my mindset. I'm blessed ๐ progress is nonlinear, even if it seemed so these last 4 bountiful weeks (where i chipped +2.5kg/wk ๐). I'll have a restful, productive week & run these attempts back ๐ค #buildyourprocessbuildyourprogress . . . #wangopower #20240128 #backsquat #squats #benchpress #sbd #powerlifting #reactivetrainingsystems #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB2 W3D4 tng sdl 370lbs/385/400/375 x3 [6.5/7.5/9/7] 2๏ธโฃ bp 265/285/295/275/275 x3 [6/8/9/7/7] ssb gm 115/125/135 x12 [5/7/8] . . what a hectic week. bodyweight finally coming down after 7 days of caloric deficit. late nights working. next week is February ๐ณ the baby stays asleep on Thursdays #wip #13weeksout . . . #wangopower #20240125 #sumodeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB2 W3D3 ๐พbs 315lbs/325/335/315 x3 [7.5/8.5/9.5/7.5] dbr 70/80/85/75 x8 [5/8/9.5/7] cg tng bp 127.5kg x1 [8] cg tng bp 108/103/103 x6 [7.5/6.5/7] pu 15lbs/17.5/17.5 x5 [6/7/8] . . wut do we say to the God of Death? "nice try bro" #13weeksout . . . #wangopower #20240124 #backsquat #squats #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB2 W3D2 sdl 205kg x1 [7.5] sdl 183 x4x4 [80%] ๐ชซpp 245lbs/250/255/240 x3 [7.5/8.5/8.5/7] ๐ซธ๐ผ๐ซท๐ผssb 225/235/245 x8 [6.5/7.5/9] . . much can be better! focusing on these: 1) figuring out my hook-grip. possible ๐s: internally rotating my arms to get thumbs more 'across' the bar + relaxing/lengthening my grip so the bar can rest at the 'bottom center' of my grip (yea, they don't fully make sense to me also. yet.) 2) putting a gap between my shin and the bar so my arms have more space to be (vertically) stacked. 3) "squeeze armpits'" to engage my lats! i can tell when it's working by how much my upper back runs away from the back of my armpit. 4) rooting my feet. no sides of my feet should come off the floor at any point during and after the lift. nailing 1-4 at the same time is currently challenging. the pain of hook grip makes me forget my other cues. but i believe the arc of time bends towards progress. s/o DL Specialist @tamballerr for all ur pointers ๐ฅน๐ฅน #13weeksout . . . #wangopower #20240122 #sumodeadlift #deadlifts #sbd #benchpress #squats #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB2 W3D1 bs 187.5kg x1 [8] bs 163 x 4x4 [80%] bp 127.5 x1 [8] bp 110.5 x5x4 [80%] cg ibp 85 x6 [9]; x4x3 . . 187.5kg: match all-time meet PR, but make it rpe8. wow. #til a "subtotal specialist" is the inverse of a "deadlift specialist" ๐ค . . . #wangopower #20240121 #backsquat #squats #benchpress #sbd #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #13weeksout
RTS DB2 W2D4 tng sdl 355lb/375/395/355 x3 [7/8/9/7] 2๏ธโฃ tng bp 270/280/290/275/270 x3 [7.5/8/9/7.5/7] gm 110/115/120 x12 [6/7/8] . . Coach told me "don't wake the baby" & now we understand touch-n-go sumo ๐จ๐ผโ๐ซ coaching is great i recommend it #14weeksout . . . #wangopower #20240118 #sumodeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB2 W2D3 2๐พ bs 310lbs/320/330/310 x3 [7/8/9/7.5] cg tng bp 275 x1 [8] cg tng bp 235/220/215 x6 [8.5/6.5/6.5] dbr 70/75/80/70 x8 [6.5/7.5/9/7] pu 15/15/12.5 x5 [7/7.5/8] . . I've been obsessed with getting my heels to stay on the floor during this 'squat in flats' experiment. Coach says he's not worried about this amount of heel lifting. also i might be sitting back too far. gonna recover well this week and squat something silly (but rpe8) on Sunday LFG #14weeksout . . . #wangopower #20240116 #backsquat #squats #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB2 W2D2 sdl 207.5kg x1 [8.5] sdl 177.5 x4x4 [80%] low pin bp 245lb/255/260/245 x3 [7/8/9/7] ๐ซธ๐ผ๐ซท๐ผstance ssb 205/225/230 x8 [6/8/9] . . Coach says my lockout will benefit from a stronger upper back. might this be the year i pull 225kg ๐ญ๐ญ #14weeksout . . . #wangopower #20240115 #sumodeadlift #deadlifts #sbd #benchpress #squats #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB2W2D1 bs 185kg x1 [7.5] bs 163 x4x4 [80%] bp 125 x1 [8] bp 108.5 x5x4 [80%] cg ibp 83 x6 [8.5]; x4x3 . . i registered for @usapowerlifting Raw Nationals today. it'll be my first time attempting to qualify. I'm 15kg short of the M1 75kg QT, and i plan to take two shots at it before the Aug 6 qualifier deadline. reflection: 125kg was my third bench attempt at my first ever meet (s/o @warcatstrength) in 2021. i missed it back then. i might be opening at higher than this at my next meet (hello @ukiyohawaii) witness me. #15weeksout . . . #wangopower #20240114 #backsquat #squats #benchpress #sbd #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB2W1D4 tng sdl 395lbs/405/415/400 x3 [7/8/9/8] 2๏ธโฃ tng bp 255/275/285/265/260 x3 [6/8/9/7.5/7.5] ssb gm 75/95/105 x12 [5/7/8] . . today's program sparks a lively debate on the execution of "touch-n-go sumo deadlifts." whatever is the 'right' way i can safely assume i am not doing that ๐ but to my delight, i get to try again next week (after consulting Coach @ross.leppala ofc) new block week 1 donesies โจ so far so good #15weeksout . . . #wangopower #20240111 #sumodeadlift #deadlifts #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale
RTS DB2W1D3 2๐พbs 320lbs/325/330/315 x3 [7.5/8.5/9/7.5] cg tng bp 270x1 [8] cg tng bp 230/215x2 x6 [8/6/6] dbr 70/80/85/75 x8 [6.5/8/9.5/7.5] pu bw/10/15 x5 [6/7/8] . . . #wangopower #20240110 #backsquat #squats #benchpress #powerlifting #reactivetrainingsystems #buildyourprocessbuildyourprogress #elgoog #ussvlmp5 #lifeatgoogle #sunnyvale #15weeksout