My workouts are Retoaded

[Retoaded]

Exactly why you need a rack at home, and that was very considerate of you. If more people in the gym were like that I might still goto one, actually no I wouldn't I love my home gym lol. And I'm with you with the lifting with food thing, I would love to know what it feels like to lift at maintenance nevermind a surplus. That ain't happening anytime soon.

haha I am getting close man, I think i will end up in the 183-187 range so I am almost there.

[ddog171]

Nice job on the squat. My squat ( when I did them) back in the day was always WAY below my bench. How tides have turned. Keep at it and you will have 250 on your back in no time.

[Retoaded]

Nice job on the squat. My squat ( when I did them) back in the day was always WAY below my bench. How tides have turned. Keep at it and you will have 250 on your back in no time.

yeah I get 225 on 5/3/1 week...which I have gotten x5 before in the past, but i was probably 25 pounds heavier and it was warmup sets and then 225x5...so doing whateverx5, whateverx3 first, I'll be happy if I get 225x4 on x1 week. but we will see.

I can say that I have COMPLETE confidence in this program, and I have complete confidence in the frequent deloads. especially with the BBB format, its a very taxing program. Can't wait to do it while eating at maintenance which I am gonna do for a month after the cut, and then at a slight surplus.

[Fizl]

Cycle 3, Week 1, 5x Weekladies and gents, say congratulations to my squat. It is now stronger than my bench press for the first time in history. Although it is a very short history. I think the BBB sets, just plain old "time under the bar", are really helping me up. I am making more progress now benching 1x/week, though a BUTTLOAD of reps on that day, than I ever could 3x and 2x a week. So everyone reacts differently so its good I have found how to train my squat. I know the numbers suck compared to most, but for me squating was a struggle for a long time.

Congrats. The squat is still my worst lift because I turn into a ***** in the gym when they get hard, lol. My bench surpassed my squat there for awhile.

[Retoaded]

so I am wearing some size 35 slacks today - pretty cool. A little tight, but they fit pretty good. the end is in sight.

[Mongo81X]

Nice man, I haven't fit into 35 pants since freshman year of high school. Even when I was in shape I barely fit in a 36, chest was a 52 so it was fine by me.

[Retoaded]

Nice man, I haven't fit into 35 pants since freshman year of high school. Even when I was in shape I barely fit in a 36, chest was a 52 so it was fine by me.

I don't think I have fit into less than 36s since high school. Just good to kinda confirm that I am about where I thought I'd be at this point. My chest is proportionally large also, but I still have some flab left on it to lose...but not so much these days. I think I really only want to lose 15 more pounds tops, which I can say for the first time recently...maybe even less...which is definitely the first time I've said that!

[Jasonk282]

so I am wearing some size 35 slacks today - pretty cool. A little tight, but they fit pretty good. the end is in sight.

I hear what you're saying. I'm back into a 34 and hella happy about that. Plus when I wear the slim fit dress shirts, they actually look better on me now that I have some muscle mass.

[Retoaded]

I hear what you're saying. I'm back into a 34 and hella happy about that. Plus when I wear the slim fit dress shirts, they actually look better on me now that I have some muscle mass.

yeah I am just so close now its making me anxious to get there...but you have to keep in mind, it takes a week to lose a little more than a pound lol. and thats a pretty fast rate. just takes time.

I am gonna dial up the cardio now though here in the home stretch.

[Jasonk282]

yeah I am just so close now its making me anxious to get there...but you have to keep in mind, it takes a week to lose a little more than a pound lol. and thats a pretty fast rate. just takes time.

I am gonna dial up the cardio now though here in the home stretch.

That will hep as well. double up on it and just eat like you normally do and you'll love that weight.

[Retoaded]

4 straight days in gym, taking today off...then tomorrow its bench day. I have been doing a bunch of RC stretching, so I am gonna attempt a regular wide grip flat bench for one more cycle before I just give up on it.

[Fizl]

Oh no, RC problems? (Haven't read the whole log) No issues with a closer grip I assume?

[Retoaded]

Oh no, RC problems? (Haven't read the whole log) No issues with a closer grip I assume?

yeah - basically played competitive tennis growing up and have had a bothersome RC since like 15 or 16. closer the grip, the more incline, no problems...so I've been close to just switching completely to a slightly inclined close grip press, but I am gonna give one more cycle with all the stretching. I am gonna do the BBB work on close grip incline though I think.

[Fizl]

Ha, that's weird man. I had RC issues when I first started strength training and my remedy was decline with a wider grip. I guess everyone's different, eh. My dad started lifting with me recently and I've been trying to help him with his RC issues. OHP, flat, incline BB or DB bench hurts him.

[Retoaded]

so I almost broke my toilet seat about 10 minutes ago. was going for a sit, butt/hams clenched up and I freefell the last half lol. can't believe I didn't break the toilet seat.

the bright side...I am getting low as crap on my squats I guess. I am almost getting to the point where I feel like I am getting 2x the glute/ham workout as quads. of course I am doing BBB back squats.

note to self...in a few cycles switch to BBB front squats? hmmm....when I hit a 3 plate back squat I am going to do that I think.

[Jasonk282]

so I almost broke my toilet seat about 10 minutes ago. was going for a sit, butt/hams clenched up and I freefell the last half lol. can't believe I didn't break the toilet seat.

the bright side...I am getting low as crap on my squats I guess. I am almost getting to the point where I feel like I am getting 2x the glute/ham workout as quads. of course I am doing BBB back squats.

note to self...in a few cycles switch to BBB front squats? hmmm....when I hit a 3 plate back squat I am going to do that I think.

I take my warm ups and BBB sets as low as I can get them...sometimes hammies touching calfs. For my working sets though, parallel or slightly lower. I find the lighter weight is great to work on depth and flexibility. Plus if you squat low to begin with you'll never have to worry about your depth.

[Retoaded]

I take my warm ups and BBB sets as low as I can get them...sometimes hammies touching calfs. For my working sets though, parallel or slightly lower. I find the lighter weight is great to work on depth and flexibility. Plus if you squat low to begin with you'll never have to worry about your depth.

thats kinda what I have settled into. I try to hit parallel (by feel/muscle memory on the working sets), and I just bombs away on the BBB sets...half the time I got hams on calves and rib cage on thighs.

the PT at my gym (who actually squats and deadlifts and is built like manlet brick chithouse), ...I asked him to watch me and he said I was several inches below parallel..he said "we have an easy fix. next time I have some free time we'll set the pins at different heights, I'll watch you, just get a bar, and we'll set the pin just below when you are parallel. that way you can set it there and when you clang it you know you are getting too deep". well.

[Jasonk282]

thats kinda what I have settled into. I try to hit parallel (by feel/muscle memory on the working sets), and I just bombs away on the BBB sets...half the time I got hams on calves and rib cage on thighs.

the PT at my gym (who actually squats and deadlifts and is built like manlet brick chithouse), ...I asked him to watch me and he said I was several inches below parallel..he said "we have an easy fix. next time I have some free time we'll set the pins at different heights, I'll watch you, just get a bar, and we'll set the pin just below when you are parallel. that way you can set it there and when you clang it you know you are getting too deep". well.

I've hit the pins several times before when I was starting out...NOT A GOOD IDEA, IMO. It shifted the weight big time. Nothing like trying to readjust a 225+ barbell on your back in the hole and then squat it back up...and still pump out more reps.

[Retoaded]

I've hit the pins several times before when I was starting out...NOT A GOOD IDEA, IMO. It shifted the weight big time. Nothing like trying to readjust a 225+ barbell on your back in the hole and then squat it back up...and still pump out more reps.

I hit the pins with 205 or so last month when I set them 1 hole too high..its back in the journal somewhere. I was done had to dump the bar at like 4 reps. I think he means clanging it with light weight and develop muscle memory...or at least thats what I envisioned.. I wouldn't do it with the working sets.

[Jasonk282]

I hit the pins with 205 or so last month when I set them 1 hole too high..its back in the journal somewhere. I was done had to dump the bar at like 4 reps. I think he means clanging it with light weight and develop muscle memory...or at least thats what I envisioned.. I wouldn't do it with the working sets.

OK, I hope so as well. Cause it's a mistake on working sets.

I set mine one pin lower than I go that way if I have to dump it I just sit back and let gravity do the rest. only had to do that a handful of times, most recently when I was trying for 3x5 at 275lb.

[Retoaded]

OK, I hope so as well. Cause it's a mistake on working sets.

I set mine one pin lower than I go that way if I have to dump it I just sit back and let gravity do the rest. only had to do that a handful of times, most recently when I was trying for 3x5 at 275lb.

yeah I've dumped it several times in the exact same manner. I'd almost encourage new folks (not like I have a ton of experience), to squat until they dump it a few times just to get over their fear of not being able to get back up.

[Jasonk282]

yeah I've dumped it several times in the exact same manner. I'd almost encourage new folks (not like I have a ton of experience), to squat until they dump it a few times just to get over their fear of not being able to get back up.

Yup, at least you'll know when you get to the point and not push it.

[Retoaded]

I've noticed as my body fat peels away, my forearms are looking pretty dang nice with a good bit of muscle everywhere. People have noticed and thats good.

I've formulated a new theory in life: Deadlift 300+ pounds for reps every now and then without straps, no additional forearm work needed.

[ddog171]

I take my warm ups and BBB sets as low as I can get them...sometimes hammies touching calfs. For my working sets though, parallel or slightly lower. I find the lighter weight is great to work on depth and flexibility. Plus if you squat low to begin with you'll never have to worry about your depth.

This is exactly approach my squats. My warmups and deload week squats are all form driven, and concentrating on getting as low as possible.

[Jasonk282]

This is exactly approach my squats. My warmups and deload week squats are all form driven, and concentrating on getting as low as possible.

Yup, worked fine for me, I have never had an issue with depth since I've been taking this approach.

[Retoaded]

just got an email that my rack shipped! will take pictures of everything at some point next week when I am all set up.

[Retoaded]

Cycle 3, Week 1, x5 Week

Bench
barx5
95x5
135x3

160x5
185x5
210x5

still hurts man.

go over and do dumbbell incline

60sx10
60sx10
60sx10
60sx8
60sx6

doesn't hurt at all lol

at this point I left, had a hot potato at work and had people blowing up my phone making it impossible to concentrate.

I am switching to incline. I am committed to it now. gonna do it when the rack gets here.

[Mongo81X]

just got an email that my rack shipped! will take pictures of everything at some point next week when I am all set up.

I thought they cancelled on you... Chest session looks solid to me.

[Retoaded]

I thought they cancelled on you... Chest session looks solid to me.

yeah but flat bench gives me RC pain...I am gonna convert to incline close grip next cycle, if I could barely get through the x5 weight...not gonna push it any more.

they did, I bought a new one. shipped in 2 days.

[Jasonk282]

yeah but flat bench gives me RC pain...I am gonna convert to incline close grip next cycle, if I could barely get through the x5 weight...not gonna push it any more.

they did, I bought a new one. shipped in 2 days.

Do you think the RC pain might come from poor technique or is it something that has bothered you for a while?