Mellon

Max Effort Lower Body Sumo Block Pull (5cm) warmup 1 x 230 kg 1 x 240 kg 1 x 250 kg (551 lbs) PB Basically, all of those were PBs because of the lower blocks. But those 250 were more than I did on higher blocks, so double awesome. Weighted GHR warmup 5 x 5 x 25 kg (55 lbs) Wow. Hard. Adductors with Bands warmup 10 x green band + 2 blue bands + red band 2 x 10 x green band + 2 blue bands + 2 red bands 10 x green band + 2 blue bands + red band Oh the pain. Hips with doubled Band 5 x 12 x blue band Done as usual. Weighted Torture Twist 2 x 3 x 10 sec per side x 20 kg (44 lbs) (2 x 60 sec total) Reached muscle failure 4 times during the last set. So I figured two sets may be enough xD Time: 2-2,5 hours Well, shit happens when you train with 4 people and do different kinds of movements. Anyway, good session, if a bit on the long side. Results make me very confident in hitting 200/120/240 (441/265/529) by the end of the month.

DE Upper Body Straight Weight Bench warmup 9 x 3 x 60 kg (132 lbs) Wide Grip Bench warmup 3 x 10 x 90 kg (198 lbs) Bradfort Press warmup 3 x 5 x 60 kg (132 lbs) Band Tricep Extension some, I dunno BB Row warmup 3 x 10 x 110 kg (242 lbs) Time: a bit less than one and a half hours, I believe Weight on the bench felt VERY light. How is the metamorphosis going so far? Seems like I am only getting better at benching while lower body stuff doesn't really improve much. Which is usually what happens right before I hit a huge deadlift PB and barely increase my bench by 2,5 kg xD Also: I feel like the blob. Me so fat Oo

If only my studies were going as well Dynamic Effort Lower Body Straight Weight Sumo Box Squat warmup 6 x 3 x 90 kg (198 lbs) Going very well. Just had a few balance problems when sitting back really far but still good. Straight Weight Sumo Speed Pull warmup 6 x 1 x 160 kg (353 lbs) 1 x 180 kg (397 lbs) 1 x 190 kg (419 lbs) Fast! Found out that I didn't lock out some reps when I pulled up instead of back but the speed was very good on all of these. GHR 2 x 15 x bw 3 x +10 kg (22 lbs) 3 x static hold Didn't want to do tons of sets of 15 (cardio!), so I decided to use extra weight. Back was fatigued though and couldn't hold up to the task, so I did bodyweight isometrics instead. Side Bend (with plates overhead) ? x 10 per side x 10 kg (22 lbs) per hand Hips with Doubled Band 5 x 10 x blue band Hard contractions for a sec at the end of each rep. Adductors with Bands warmup 3 x 20 x 2 blue bands + 2 red bands Still sore and didn't want to do this the exact same way 4 times a week, so I decided to use less resistance and more reps. Time: 59 minutes Good session. And fast, too!

Most important thing for me (other than choosing the right diet) was to not stop training ever. If you get sick, either stop dieting or fight through it. Otherwise you will lose A LOT of strength. I always use keto diets of about 4-8 weeks. I had about 6 of those in the last 2 years. I think about twice I got sick and didn't train. As a result, during 4-6 weeks in early 2012 I went down from 155/95/205 (in kilos) to 130/80/170 or so. At other times with similar fat loss I even got stronger because I trained just the same (or even harder and more frequently). So even more than usual, consistency is key.

Video proof

Max Effort Upper Body Illegal Grip Bench warmup 6 x 100 kg (220 lbs) 5 x 110 kg (242 lbs) PB 3 x 10 x 80 kg (176 lbs) Took a bit longer. Had something very important to do between sets, which set me back a little. Anyway, +1 rep compared to two weeks ago, I guess +5 kg per month could be possible at the moment. The downsets were done with a training partner without any breaks in between the two of us. Just too bad I am only good at reps in the bench and not so good at maxing out. For a normal person, this would almost translate to a 1RM of 130 kg (287 lbs) Seated BB Shoulder Press 2 x 10 x 40 kg (88 lbs) 8 x 40 kg (88 lbs) + 4-6 partials Same thing as before, virtually no breaks. Interesting, pre exhaustion can really be a bitch. Usually, this weight feels like nothing. Front delts pumped to the max. Parallel Grip Chin Up 3 x 10 Again, without real breaks. Time: 53 minutes Good training, I suppose. Just weird to use these light weights and low volume with them. It may be just as useful as heavy training with longer breaks but it definitely messes with your head (and ego) a little. Other than that: Yeah, motherfucker! http://www.youtube.com/watch?v=irm6ajc_BpY

Max Effort Lower Body Box Squat with belt warmup 160 kg with wraps fail 3 x 160 kg a) I had to wrap my own knees again, which took 10 minutes to get right and wasn't really a bang up job. b) I used correct and safe technique on the first set but my hamstrings and inner thighs are too weak for that. Used ugly as fuck technique after that, which worked for getting the weight up but hurt like hell. Low Good Morning warmup 3 x 10 x 100 kg No 5 sets this time, been training for almost an hour already. Weighted Glute Ham Raise warmup 5 x 25 kg Instead of 5 x 5 x 20 kg for time reasons. Weighted Torture Twist warmup 3 x 2 x 10 sec per side (3 x 40 sec) x 20 kg Hips with doubled Band 5 x 10 x blue band Wider stance than last time. Adductors with Bands warmup 2 x 5 x green band + 2 blue bands + 3 red bands 2 x 8 x green band + 2 blue bands + 2 red bands + band assisted stretching Time: 1,5 to 2 hours Squats took way too much time. Rest of the session was okay, looks like I got a bit stronger, at least. Wondering, if I should do the accessory work differently. My back really isn't my weakness anymore, so maybe I should just train it once a week, giving me the chance to focus more on my actual weaknesses (inner thighs and hamstrings). Some music. Brutal enough for training but relaxed enough for chilling after training, too: http://www.youtube.com/watch?v=if_Xyh7emFE

Westside is da best http://www.youtube.com/watch?v=EZZwT5XJeR0 Dunno about GPP but here are the two last major sessions of last week, at least: DE Upper Body Straight Weight Speed Bench warmup 9 x 3 x 70 kg (154 lbs) 3 x 80 kg (176 lbs) 3 x 90 kg (198 lbs) Very short breaks. DB Bench warmup 8 x 45 kg (99 lbs) PB DC set 15 + 5 + 0 x 37,5 kg (83 lbs) Chest Supported Row + DB Tate Press/Cable Tricep Extension warmup 8 x 80 kg (176 lbs) + 10 x 18 kg (40 lbs) 4 x 8 x 60 kg (132 lbs) + 2 x 10 x 18 kg (40 lbs)/2 x 10 x 20 plates + dropset 8 x 40 kg (88 lbs), 8 x 20 kg (44 lbs) + 8 x 15 plates, 8 x 10 plates, 10 x 5 plates And some extra stuff thereafter to keep the pump until my training partner was done with his stuff. Standing Calf Raise Machine warmup 12 x 60 kg (132 lbs) DC set Hard. Dunno how many minutes that took. DC calf training is awful Dynamic Effort Lower Body Straight Weight Ultra Wide Sumo Box Squat warmup 6 x 2 x 85 kg (187 lbs) in ca. 3:30 min More weight and less time between sets but also less sets. Straight Weight Sumo Speed Pull warmup 6 x 1 x 170 kg (375 lbs) Okay, srsly, this is just too heavy for DE. Got a chance to test the belt again during the last 3 sets, though. Figured out how to make it work again. Hoping to finally get a 240 kg (529 lbs) pull in february using that knowledge. Stiff Leg Deadlift 2 x 5 x 170 kg (375 lbs) 1 x 170 kg (375 lbs) More or less stiff leg. 80 sec between the first two sets (even wanted to just have 45 sec there but straps took some time to wrap ). After that my back was dead. Double Overhand Barbell Hold warmup 10 sec x 170 kg (375 lbs) 4 pick ups x 170 kg (375 lbs) 3 x 15 sec x 120 kg (265 lbs) Not really in the mood for hamstrings and abs right away, so did that later in the day and finished with some extra sets (those @ 120 kg). Time: 59 minutes

Thanks, guys! Not getting 240 did upset me, especially because I just found out I gained 3 kg (6.6 lbs) in 4 Weeks! So not being stronger with that sucks, naturally. But I think I may just have been drained from the work with chains. Anyway: Future Method Bench warmup 3 x 120 kg (265 lbs) 3 x 130 kg (287 lbs) PB 1 x 135 kg (298 lbs) PB All reps I did feel solid and like there was some more in the tank but I failed the 2nd rep @ 135, which felt like I just avoided a pec tear. No assistance work today.

Max Effort Lower Body Sumo Deadlift with 2 chains warmup 1 x 220 kg (485 lbs) PB all out grinder fail @ 240 kg (529 lbs) without chains fail @ 240 kg (529 lbs) without chains with belt Leg Press Ascending set: 6 x 40 kg (88 lbs), 6 x 80 kg (176 lbs), 6 x 120 kg (265 lbs), 6 x 160 kg (353 lbs), 6 x 200 kg (441 lbs), 10 x 240 kg (529 lbs) 5-10 min break Dropset: 16 x 200 kg (441 lbs), 5 x 160 kg (353 lbs), 8 x 120 kg (265 lbs), 8 x 80 kg (176 lbs) What kind of idiot came up with this moronic idea? Horizontal Row Machine warmup 3 x 6 x 80 kg (176 lbs) + dropset 8 x 50 kg (110 lbs) + 8 x 30 kg (66 lbs) + random pump stuff with 10 minute time limit Session of death.

Haha, thanks, I didn't even really train them until recently. At some point they just started groing. I blame heavy deadlifts. Yup, that'd be me. I am usually the guy you'll see in every one of our events. Someone has to do it, you know ^^ And also it's nice to be given a stage to show off

Slept in, so training was later than planned and just 2 hours after waking up. Anyway: Dynamic Effort Upper Body Straight Weight Speed Bench warmup 9 x 3 x 70 kg (154 lbs) In roughly 5 minutes. This was hard! Did 1 set per 30 sec most of the time but had to take some longer breaks twice or I would have had failed reps! Short breaks really make this way harder. DB Bench + band behind back warmup 2 x 10 x 27,5 kg (61 lbs) + blue band 4 x 27,5 kg (61 lbs) + blue band & dropset 4 x 27,5 kg (61 lbs) Pretty much to failure. Rather short rest periods, again. Band Tricep Extension 3 x 15 x green band 20 sec between sets or so. Narrow Grip Pull Up 20 + 4 + 4 + stretch Just one DC set. DB Lateral Raise (slightly bent over) 3 x 10 x 12,5 kg (28 lbs) Again, short rest. Started hitting the traps in the end, so I figured the shoulders may have had enough. Seated Plate Power Clean 2 x 10 x 5 kg (11 lbs) 10 x 2,5 kg (6 lbs) In a very controlled manner, really focussing on the traps and the movement. Short breaks here, as well. These would be just like seated DB power cleans. Lying External DB Rotation 2 x 30 x 5 kg (11 lbs) Just for shoulder health. And pain tolerance, lol. Time: a bit more than 1 hour After the DB presses, I was spent. Had planned to do some overhead DB pressing and heavy BB rows but I knew it just wasn't gonna happen. So just fought through and tried to get some good work despite the fatigue. Doesn't look like much but I am as deadened and numb as always Time to stuff my face with some food And part of today's soundtrack. Does anyone here know the Djent-microgenre?

Training atm really is one of a kind. This is taxing! Some smaller thigh muscles felt a little endangered today, so I didn't do the 3 x 10 GHRs with extra weight (though for yesterday I used a 5 kg plate). Also, today's GPP didn't include hamstring work, just to be sure. Adductors with Bands warmup 3 x 12 x 2 blue bands & 3 red bands + dropsets: 12 x 2 blue bands & 2 red bands 12 x 2 blue bands & red band 12 x 2 blue bands 12 x blue band Hips with Doubled Band 3 x 10 x blue band + yesterday's vids:

Westside is the best side Been doing WSB for almost 2 years now and it was the best choice I have ever made when it comes to training.

Yesterday's training: Dynamic Effort Lower Body Straight Weight Ultra Wide Sumo Box Squat warmup 2 x 90 kg (198 lbs) 8 x 2 x 80 kg (176 lbs) Done in 7-8 minutes. What I learnt: toes out means better mobility in the hole and forcing knees out and ass back as hard as I possibly can will make the lifts easier. Straight Weight Sumo Speed Pull warmup 6 x 1 x 170 kg (375 lbs) A bit heavy, so I didn't do more sets. Stiff Leg Deadlift 3 x 5 x 170 kg (375 lbs) Back gave out before the sets were over. Beyond failure. Weighted GHR warmup 3 x 5 x 20 kg (44 lbs) Better than last time. No long breaks. Side Bend with Plates Over Head 3 x 12 per side x 5 kg (11 lbs) per hand Ballistically, to make it harder. Time: 90 minute-ish, I think Woulda thought I had done more than that. I still feel utterly destroyed. I didn't really move after that session yesterday, I was just a pile of tired flesh May upload videos later, when I really wake up.

Watermelon? Nice idea for the end of off-season! Figured I should post my new pics here, too. http://i57.servimg.com/u/f57/15/14/40/78/most_m11.jpg http://i57.servimg.com/u/f57/15/14/40/78/most_m12.jpg http://i57.servimg.com/u/f57/15/14/40/78/lat_sp11.jpg The bulk seems to be going well, though my waistline is suffering somewhat. I am most impressed by how fast my chesticles are catching up. Still a weakness but getting there.

Lastly, here is my plan of attack for the future. The goal is to put 10/5/10 kg (22/11/22 lbs) on my squat/bench/deadlift on every three lift max out occasion. That'll be a self hosted meet in february, state championships in april, insanity meet Berlin in july or so (also hosted by me and friends), RAW nationals in september and finally Bembel Man 10 (I think it is no. 10... doesn't matter) in december. This way I can actually keep track of my progress and stay motivated the entire year. Also these should put me in a nice position to 1) lift an IPF junior world record total and deadlift of 700 kg (1544 lbs) and 290 kg (639 lbs) in june 2015 2) break the all-time drug tested squat with wraps record @ 277,5 kg (612 lbs) and maybe get the all-time drug tested total with wraps along with it @ 762,5 kg (1681 lbs) in late 2015 and to some time after that get the drug tested squat and total without wraps as well as the not tested total without wraps. Am I crazy to really believe in this? For sure, but I also feel like I can see clearly, at last. I have been picking up speed more and more since I started using Westside methods. This last year was almost the most successful year of training since I started back in 2008. Add the fact that this year, I actually know what my weaknesses are instead of just blindly pounding random muscles like last year and the fact that I can still gain up to 9 kg (20 lbs) of bodyweight and kinda make the cut to the 181 lbs weight class and you just have to get extraordinary results. I expect nothing short of greatness as I will not rest before I get what I want. Changed the log title accordingly.

GPP Upper Body Weighted Barbell Push Up 10 x bw 10 x 10 kg (22 lbs) 5 x 10 x 20 kg (45 lbs) Put plates in a backpack ^^ Wide Grip Pull Up 33 in 5 minutes They are harder with this wide grip. But also harder on your joints. Music:

Max Effort Upper Body Illegal Grip Bench warmup 4 x 110 kg (242 lbs) PB 3 x 10 x 80 kg (176 lbs) (even wider grip & short breaks) Good Narrow Grip Pull Up 5 x bw 5 x 32,5 kg (72 lbs) + dropset 10 x bw 3 x 10 x bw Or something like that. Band Tricep Extension warmup 6 x 15 x green band + dropset 20 x blue band + shoulder work + guns + grip work shoulders like boulders and curls for them gurlz Time: around 2 hours ^^ Happens, if you train with training partners, who follow a different system. Oh right, there are some new pictures, too. http://i57.servimg.com/u/f57/15/14/40/78/most_m11.jpg http://i57.servimg.com/u/f57/15/14/40/78/most_m12.jpg http://i57.servimg.com/u/f57/15/14/40/78/lat_sp11.jpg

Got some advice from AJ Roberts, how cool is that? He's got a group on facebook where he actually answers a lot of questions. He says, my hamstrings are weak and my hips/inner thighs may be as well. So he recommends 3 x 10 GHR every day for 30 days. Been doing that since saturday. Max Effort Lower Body monday Front Squat warmup 3 x 120 kg (265 lbs) 3 x 135 kg (298 lbs) PB 1 x 145 kg (320 lbs) PB 160 kg (353 lbs) with wraps and belt fail Thought belt and wraps would do the trick. Think is, I didn't wrap them right, I think. 145 without any of those things wasn't an all out max though (I think). Maybe I had 150 in me. Low Good Morning warmup 5 x 10 x 90 kg (198 lbs) With a training partner and without breaks between the two of us. Put more weight toward my toes instead of the heels to hit the lower back more. Tremendous pump in the end. Glute Ham Raise 5 x bw 5 x 10 kg (22 lbs) 5 forced reps x 20 kg (45 lbs) Planned to do 10 x 10 or so but was totally exhausted by this point. So just went heavy weight low volume instead. Weighted Torture Twist 2 x 10 sec per side x 20 kg (45 lbs) 10 sec per side x 10 kg 10 sec per side x bw Same as with the GHR. Adductors with Bands 10 x red band 10 x 2 red bands 10 x 3 red bands 10 x 3 red bands + blue band 10 x 3 red bands + 2 blue bands 5 x 3 red bands + blue band 5 x 3 red bands 5 x 2 red bands 5 x red bands Or so. Just one huge pyramid-set. Hips with doubled Band 5 x 15 x red band Very short breaks. Time: around 90 minutes And some gpp the day after that. GPP Bodyweight Glute Ham Raise 8 x 10 20 Was more like a catching up thing. Didn't do the 3 x 10 GHR thing the two days before that. Weighted Torture Twist 2 x 10 sec per side x 20 kg (45 lbs) Side Bend (with plates over head) 10 per side x 5 kg (11 lbs) per hand 10 per side x 10 kg (22 lbs) per hand Adductors with Bands warmup 3 x 10 x 3 red bands & 2 blue bands + dropset 10 x 3 red bands & 1 blue band, 20 x 2 red bands Hips with Doubled Band 5 x 15 x red band Sitting lower than the time before making it harder. Also hitting the glutes more.

Notable lifts and sets since that event: 220 kg (485 lbs) conventional deadlift (with a bent bar). A solid set of 5 seated overhead presses with 34 kg (75 lbs) or 36 kg (79 lbs) dumbbells, which is 6-8 kg more than the heaviest DBs I have ever pressed. Also I did sets with the full weight stack on the cable row machine, some hip machine and the adductor machine in a gym in Belgium (you can't leave me alone in a foreign gym. I'm like a child on the playground). The last of which was a stupid idea, as it left me walking like a penguin for a week and a half.

Bembel Man (end of december) So, slept at the comp location. Not much sleep that night same as the nights before but still better off than most comps that year. Weighed in at about 81 kg (179 lbs) at 9 am and 1 hour later, the comp was on. Squat 1st attempt: 180 kg (397 lbs) - good lift. Was a bit hard because I wasn't really pushing it. I didn't want to fuck up my technique. 2nd attempt: 190 kg (419 lbs) - no lift. Fucked it up. Bar forward, ass up, knees caving in. Just didn't get my head right. 3rd attempt: 190 kg (419 lbs) - good lift. Perfect. Technique was dialed in, still a real grinder. Had nothing left. Bench 1st attempt: 110 kg (242 lbs) - good lift. Barely made it. Felt like a really long pause on the chest. 2nd attempt: 112,5 kg (248 lbs) - no lift. Dunno, if I maybe made the touch too low. 3rd attempt: 112,5 kg (248 lbs) - good lift. Same as the last squat. Perfect attempt with nothing left. (got no video though) Deadlift 1st attempt: 220 kg (485 lbs) - good lift. Hard! 2nd attempt: 230 kg (507 lbs) - good lift. OH THE GRIND! I didn't think that I could lift any more. 3rd attempt: 232,5 kg (513 lbs) - good lift. Oh my god. This may have been the longest attempt ever. Also the hardest. 9 seconds from floor to lockout. Result: 3rd place juniors below 90 kg (198 lbs) with 361,8 Wilk's or so. Fourth place had 361,2 pts, second was 365, so it was close. Winner was untouchable with 450 pts. Happy with the placing but very unhappy with my lifts. I thought I could maybe squat 200, I expected nothing shy of a 115 bench, actually expecting more of a 120 lift and wanted a 240 deadlift BAD. Maybe I was spent on the deadlift and the long pause benching may have made a difference. [actually I benched 115 tng the week after this and pulled 240 up to my knees without a belt. Couldn't lock the latter out, though] Anyway, I was really fucking impressed with this one dude. Andrey Mostovenko produced the greatest strength feat that I have ever seen live, hands down! And, mind you, I saw some of the world's strongest men perform on several occasions. This dude is 23 years old and competed in the men's class, just cause. He ended up squatting 270, benching 177,5 and deadlifting 300 at a bodyweight of 82,1 kg, which is just 27,5 kg below Jamie Lewis' non tested all time world record total. Just unbelievable. I will never forget seeing that. Basically, he has what I want. Lifting that + 5 kg on the squat and some more on the bench would so make my life. I'll probably watch the video a thousand times over for motivation xD Lastly, here are some pics and more vids. I also lifted a new best close stance when my training partner was warming up for his flight (did 210 kg with maybe some left in the tank [i did a 220 kg conventional deadlift in Belgium a week later, did it with a bent bar, though]) and at the end we did a tandem deadlift of 320 kg (it was already loaded, so wth). http://i57.servimg.com/u/f57/15/14/40/78/bank_110.jpghttp://i57.servimg.com/u/f57/15/14/40/78/deadli10.jpghttp://i57.servimg.com/u/f57/15/14/40/78/20131210.jpg

RAW Cup Deadlift (mid december) Barely slept in days, ate tons of shit (upsetting my stomach a lot) and cramped all over the place, so I really took my time warming up. 15 minutes of very light hammies, back and abs and then some working up to 210 kg (463 lbs), which actually felt very solid. Btw, weighed in at 82,15 kg (181 lbs). 1. attempt: 225 kg (496 lbs) Extremely slow lift off. Grip and Rip but still took a second or more to get it off the floor. Also almost lost my grip. Good Lift though and seems like my lockout weakness is gone. 2. attempt: 240 kg (529 lbs) No Lift. Didn't even budge. Felt so heavy, this wasn't even close to being lifted. 3. Versuch: 240 kg (529 lbs) Tried conventional but no way. Result: 1. place sub 83 kg - overall win in the junior division - biggest weight lifted among all juniors and not that far from the best open weight class guy. May sound great at first but is kinda worthless when your competition just isn't that good. Only two lifters in the open category plus a lot of juniors just getting 110 Wilk's points with their deadlifts. Well, at least I didn't get yet another medal but a cool deadlift trophy instead. http://i57.servimg.com/u/f57/15/14/40/78/neues_10.jpg So what does this mean? Weighing in almost 9 kg (20 lbs) heavier than at the RAW PL nationals but failing to even move 240 when back then 245 at least left the floor. Something MUST have gone wrong and I need to find out what it was. Technique looks good BUT maybe I tried to squat it way to much. Tried to emulate Belyaev's deadlift but he uses a deadlift bar, so you can't really compare the two. My bigger deadlifts were also all with my ass up more. [cut out the obligatory search for weaknesses, here. will adress that point at the end of my updates] And then there are the regular excuses. 8 hours of sleep from thursday to saturday, most of that in the train/bus/freezing cold. Spending the night before outside at temperatures below zero and ate shitloads of sugars (didn't have anything else available) the night before, which gave me the shits (thank goodness it stopped a few minutes out from the comp!). Also, as I said, I was cramping a lot. Even my left calf cramped up at lockout with them 225 kg. But seriously, I don't think that those reasons really matter. I almost dropped dead from dehydration at the RAW Cup and was still stronger than this saturday.

Equipped Deadlift Nationals (end of november) I was going RAW here. Basically I fucked it up before going on the scales. Hit 74,7 kg (164.7 lbs), which is 700g too heavy to hit my goal of being a national record holder in the IPF. Damn! National record (single lift meet) in the 83 kg (183 lbs) class is 257,5 kg (568 lbs), so that was impossible, too. Oh well, let's just lift then. 1st attempt: 222,5 kg (490 lbs) No lift. Got it up easily but lost balance. 2nd attempt: 222,5 kg (490 lbs) Good lift. Would have been the national record, had I just weighed in 700g lighter. 3rd attempt: 237,5 kg (524 lbs) This is the full meet national record of that weight class, that's why I took it. And woulda been a PB. Didn't lift it though, was just too exhausted. Result: 4th place in the 83 kg class, weighing just 74,7 kg. 5th place of all juniors by wilk's and 3rd place by wilk's of all RAW athletes, regardless of age or gender. So I didn't get what I wanted to get but at least placed kinda well despite going near death by dehydration again Also, I can conclude one of 2 things by my performance. 1) Dehydration barely affects my performance (5 % less load than my PB with 10% less bodyweight) or 2) Dehydration hits me hard and I am way stronger than what I could show on stage that day. K, so no record for me in the near future. Time to start the bulk!