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Thread: CR's Powerlifting Journal

  1. #2651
    WBB Team Captain Coke's Avatar
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    Super session Chris.

  2. #2652
    Gaglione Strength Chris Rodgers's Avatar
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    Been slacking on the updates. Decided not to do the meet next week. I haven't been in the gear enough, mainly the bench shirt, in the past few weeks due to my schedule conflicting with my various training partners. I have decided to get more training in and compete @ the SSA Nationals in July. That is the last meet that I competed in and it will mean I went one year between meets(which is crazy for me). This gives me eleven weeks to train starting tomorrow with the meet being on the 12th week. Nothing really exciting to report from this week's training. I helped spot/load/judge at an APF meet at my gym yesterday. There ended up being a lot of raw and single ply lifters. Lots of first timers and some old timers too. Some 16 year old kid lifting in is first meet totally raw squatted like 400+, benched almost 300 and pulled over 500! Kid was sick! Some ginormous guy who looked exactly like Mark Henry did the meet and benched 550 raw and just missed 570. He had his pinkies on the ring and it literally looked like when a "normal" size person has their hands in on the smooth. It was a close grip on his massive frame. Crazy! One of the guys I have been training withy lately at this gym hit m ahige 1500 total @148! He went 570-425-505 for an awesome day! Eric Hubbard who posts on here had the biggest squat, deadlift and total of the meet. I think he pulled 730-ish and missed 770 on his third.
    Last edited by Chris Rodgers; 04-25-2010 at 02:28 PM.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  3. #2653
    Gaglione Strength Chris Rodgers's Avatar
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    4/26
    Shirt bench


    Bench press(Paused/pinky on rings)

    235x1
    250x1(misgrooved 2nd)
    260x1

    *add Phenom/comp grip*

    335x3
    350x3(supposed to be 365, misloaded myself with 25 on one side, ten on the other, lol)
    385x3
    410x2(second rep touched, but hit the uprights at lockout and spotter assisted the finish)


    Still very happy with that. Haven't been in the shirt in like 3 weeks and still was able to handle "heavy" weights for me. I am confident I will have the strength for more than 400 at my next meet.


    Floor press(pinky on rings)

    185x5
    205x5
    225x5


    Flat DB press

    50'sx20
    60'sx20


    Straight arm pulldowns *ss* Face pulls

    3 sets of 10 each
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  4. #2654
    Moderator joey54's Avatar
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    You will certainly hit that number at the meet Chris. Keep up the hard work.

  5. #2655
    Senior Member Sidior's Avatar
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    No point in competing if you aren't feeling 100%. Nice benching, that is the strongest your equipped work has ever looked in your shirt!
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  6. #2656
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Yo. Quick question - you noted that you did some bench sets with pinkies on rings, then after adding gear switched to your competition grip. What exactly is that grip and what fingers do you end up placing on the rings?

    Anyway, you rock man. Stay awesome.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  7. #2657
    GFH Lones Green's Avatar
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    Great benching skinny!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  8. #2658
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by joey54 View Post
    You will certainly hit that number at the meet Chris. Keep up the hard work.
    Thanks Joey!

    Quote Originally Posted by Sidior View Post
    No point in competing if you aren't feeling 100%. Nice benching, that is the strongest your equipped work has ever looked in your shirt!
    It is definitely improving! The last few sessions that have gone well I have focused on keeping my head on the bench the whole set. I used to raise it and I would lose my upper back tightness and my shoulders would roll forward. It seems to be working so far.

    Quote Originally Posted by fixationdarknes View Post
    Yo. Quick question - you noted that you did some bench sets with pinkies on rings, then after adding gear switched to your competition grip. What exactly is that grip and what fingers do you end up placing on the rings?


    Anyway, you rock man. Stay awesome.
    Comp grip is index on the rings, the widest legal grip.

    Quote Originally Posted by Lones Green View Post
    Great benching skinny!
    Thanks chubby!


    4/29
    Speed bench+assist

    Speed bench

    *Done with One set of minis choked underneath bench*

    135+40 lbs Chainx3x8 sets
    135+80 lbs Chainx1(paused)
    135+136 lbs Chainx1(paused)


    Standing OH press(strict)

    *Done with heavy thick bar, no clue on weight*

    Barx10
    +20x10
    +40x10


    Dips w/chains

    +20x10
    +40x10x2 sets


    Chins

    BWx12x2 sets(1 set OH/1 set UH)


    CSR

    2 sets of 10


    Lying DB ext

    5 sets of 12(3 sets of Tates/2 sets of rolling ext)


    BB curls

    2 sets fo 15


    Band pull aparts *ss* band face pulls

    2 sets of 10 each


    Good session today. I liked doing the speed work with bands and chains. I also liked doing the dips with chains around the neck. It makes you lean way forward so you are almost parallel with the floor. Seems to hit the chest harder and felt fine on my shoulders.

    Saturday I will gear up and squat+pull!!!
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  9. #2659
    Gaglione Strength Chris Rodgers's Avatar
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    5/1
    Heavy sq/dl


    Squat(ace briefs/belt)

    420x1
    510x1
    510+40 lbs Chainx1

    *add canvas/straps down*

    560+80 lbs Chainx1
    600+80 lbs Chainx1

    *straps up/knee wraps*

    600+136 lbs Chainx1
    600+192 lbs Chainx1(PR!)


    Deadlift(Conv/raw)

    405x1

    *add belt*

    500x2(missed 3rd)

    *switch to sumo/no belt*

    315x1
    405x1
    405+40 lbs Chainx1
    425+80 lbs Chainxmiss(right at lockout)


    Had to run out of there after that to pick up my car from the mechanic. I was kinda shocked with how my squat went. Warmups felt a bit heavy and I didn't think I would get that high up. I was told my depth was pretty good on my top sets too. Not a bad squat to hit 11 weeks out, lol. 700+ is gonna be smashed!!


    BWT- 167.0 after breakfast
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  10. #2660
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Everything looking great. Squats were seriously off the chain (lol)!

    Btw how come you pull conventional then switch to sumo after? Just to stay varied in the gym? You always pull sumo at meets right?
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  11. #2661
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by fixationdarknes View Post
    Everything looking great. Squats were seriously off the chain (lol)!

    Btw how come you pull conventional then switch to sumo after? Just to stay varied in the gym? You always pull sumo at meets right?
    Thanks man!

    I used to pretty much pull sumo one week and then conventional the next. I would then pull sumo in meets. For the last two years I have pulled conventional at meets because when I hurt my knee it would bother me to pull sumo after squats. I have been trying to test it a bit lately and it hasn't been too bad. I will definitely try some sumo in full gear this cycle to see if I can pull it off at the meet. It was quite a while ago that I pulled 500x4 sumo and it looked easy. My 1RM should be higher by now!
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  12. #2662
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Hm I see. Well good luck, I hope all the best for you man. I'm sure that you'll get it!
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  13. #2663
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by fixationdarknes View Post
    Hm I see. Well good luck, I hope all the best for you man. I'm sure that you'll get it!
    Thanks bud!


    5/3
    Shirt bench


    Bench press(pinky on rings/paused)

    185+56 lbs Chainx1
    185+84 lbs Chainx1

    *add 2-brd/comp grip*

    185+112 lbs Chainx1

    *add Phenom*

    275+112 lbs Chainx1
    315+112 lbs Chainx1
    355+112 lbs Chainx1
    375+112 lbs Chainx1

    *switch to 4-brd*

    405+112 lbs Chainx3


    Narrow grip bench(thumb from smooth)

    185x5
    205x5x2 sets
    215x5x2 sets

    *switch to middle finger on rings*

    135x20x2 sets


    CSR

    3 sets of 12


    Band pull aparts *ss* Band face pulls

    2 sets of 12-15 each


    Very happy with this training session. Wanted to overload my lockout and I did just that. Got a bunch of volume in with 400-500+ in my hands at lockout.

    Yesterday I had my first double-header of the season in softball too. We were definitely a little sloppy in the field, but our bats were awake and we just outscored the team in both games. I batted third and was on base 7-8 times in the two games, scored like 5 runs and knocked in 4. Should only get better from here.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  14. #2664
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Heavy stuff man! Glad the softball games went well, that is always fun. It's been a while since I've actually played any sports, I need to start doing that again haha.

    Btw, what is CSR?
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  15. #2665
    Risk10k Clifford Gillmore's Avatar
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    WHEN THE **** DiD YOU LEARN TO BENCH???!!!

  16. #2666
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by fixationdarknes View Post
    Heavy stuff man! Glad the softball games went well, that is always fun. It's been a while since I've actually played any sports, I need to start doing that again haha.

    Btw, what is CSR?
    Thanks man. CSR= Chest supported row

    Quote Originally Posted by Clifford Gillmore View Post
    WHEN THE **** DiD YOU LEARN TO BENCH???!!!
    Still learning, I have improved a bit recently.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  17. #2667
    TJW Keith's Avatar
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    Damn, you're making the other skinny people look weak as ****!! Being under 170 and holding well over 500 lbs above your face is crazy impressive!! I saw your status on facebook lol, I hope you smash some records at your next meet, bud.

    EDIT: Not to inflate your already large ego even more, but I just realized you pulled 515 @ 148, almost 3.5 times your body weight and knowing you don't get much out of a suit, your raw pull at that weight was well over 3 times your body weight. That's just disgusting! Very small percentage of people in the world can say that.
    Last edited by Keith; 05-04-2010 at 09:04 PM.
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  18. #2668
    Push powerlifting heathj's Avatar
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    dude i just used chains for the first time on bp. it was cool! what is your competition grip distance?

  19. #2669
    Risk10k Clifford Gillmore's Avatar
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    Quote Originally Posted by Chris Rodgers View Post
    Still learning, I have improved a bit recently.
    Understatement. I was getting close to your best at 165. At 242. Now this happens. Bah!

  20. #2670
    GFH Lones Green's Avatar
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    Awesome benching dude!!!
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total
    www.atlargenutrition.com

  21. #2671
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by Keith View Post
    Damn, you're making the other skinny people look weak as ****!! Being under 170 and holding well over 500 lbs above your face is crazy impressive!! I saw your status on facebook lol, I hope you smash some records at your next meet, bud.

    EDIT: Not to inflate your already large ego even more, but I just realized you pulled 515 @ 148, almost 3.5 times your body weight and knowing you don't get much out of a suit, your raw pull at that weight was well over 3 times your body weight. That's just disgusting! Very small percentage of people in the world can say that.
    Haha, thanks for the ego boost. I still say my pull sucks and needs to improve.

    Quote Originally Posted by heathj View Post
    dude i just used chains for the first time on bp. it was cool! what is your competition grip distance?
    It is index on the rings...I believe it is like 31' or 32"-ish.

    Quote Originally Posted by Clifford Gillmore View Post
    Understatement. I was getting close to your best at 165. At 242. Now this happens. Bah!
    Haha, bench is definitely not a strong point for either of us, lol.

    Quote Originally Posted by Lones Green View Post
    Awesome benching dude!!!
    Thanks big fella.


    5/6
    Speed bench+assist


    Speed bench

    *Done with One set of minis choked underneath bench*

    145+40 lbs Chainx3x9 sets


    Standing Axle OH press(strict)

    105x10
    125x8
    145x8(done as push presses)


    Dips w/chains

    +20x10
    +40x10x2 sets


    Tate presses

    30'sx10x4 sets


    Lat pulldowns w/rope attachment

    4 sets of 12


    BB curls

    2 sets of 20


    Band pull aparts

    2 sets of 12
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  22. #2672
    Gaglione Strength Chris Rodgers's Avatar
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    5/8
    Heavy SQ/DL


    Cambered Bar box squat(Ace briefs/belt)

    335x1
    385x1
    425x5


    Wild Pulls in rack(mid-high shin/raw/belt)

    *all sets done with one set of minis doubled out in front*

    405x1
    495x1
    545x1(grinder)
    475x3


    Tire flips

    625 lb tire x 6 flips


    Had to bang this out pretty quick. I am headed up to Foxwoods to see Jerry Seinfeld tonight with my gf and my best friend and his gf. I suck at squatting with the Cambered bar so that workset was tough! The wild pulls were awesome and I plan to use them a few more times this training cycle.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  23. #2673
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Hey man, nothin' better than squats deads and some tires! Looking good as usual. Hope you enjoyed yourself at teh Seinfield!
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  24. #2674
    Gaglione Strength Chris Rodgers's Avatar
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    Quote Originally Posted by fixationdarknes View Post
    Hey man, nothin' better than squats deads and some tires! Looking good as usual. Hope you enjoyed yourself at teh Seinfield!
    Thanks man. Seinfeld rocked!


    5/10
    Heavy non-shirt bench


    Bench press(paused)

    185x1
    215x1
    240x3

    275x3(2-brd)
    295x3(3-brd)
    315x3(4-brd)

    *full range*

    135x20x2 sets


    1-arm DB row

    120x8x2 sets


    Chins

    BWx5x2 sets(1 OH/1 UH)
    +20x5x2 sets(same)
    +40x5x2 sets(same)
    +20x5x2 sets(same)
    BWx5x2 sets(same)


    Tricep pushdowns

    2 sets of 15


    Band face pulls

    4 sets of 12


    Decent session. Nothing special. Next week I will be back in the shirt for some real work.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  25. #2675
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Training looks solid! Is the reasoning for doing face pulls to help strengthen the rotator cuffs so they don't get injured when doing heavy pressing? I've been having some cuff issues lately (they feel pretty tender when I'm sitting here at home doing day-to-day activities).
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

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