Perseverance, Inc.

[-=FLEX=-]

Squaterday

Squats were a bit of a chore today, but I refused to give up too much ground. Pretty much a carbon copy of last week, except I dropped 2 reps on the 345 set and lowered the weight from 425 to 405 on the back-off triple.

I'll take it.

The leg curl machine I use was broken, so I had to use the seated curl machine. Not a huge fan of it.

ATG Powerpause Squats

Raw

135 x 8
185 x 6
225 x 6
275 x 6
315 x 6
345 x 3
365 x 3
385 x 2
405 x 1

Belt & Knee Wraps

435 x 1

455 x 1

405 x 3


LifeFitness Seated Leg Curls

175 x 8

205 x 6
220 x 6
220 x 6
235 x 6
235 x 6
235 x 6
235 x 6

LifeFitness Standing Calf Raise

390 x 10
390 x 10
390 x 10
390 x 10
390 x 10

^^^ Whole stack.

Took a couple vids of the 405 single and 455 single; they're uploading. Will post them up later

That's it. Back & Traps tomorrow.

-=FLEX=-

[-=FLEX=-]

And the vids....

[MatTheCur]

Es eye see kay.

SICK.

You made that look EASY, Flex...

[HARRYBEAST]

NIce Squatting man!

[-=FLEX=-]

You made that look EASY, Flex...

Was anything but easy. Thanks Matt.

NIce Squatting man!

Thank you sir.

Not sure if you noticed but I pulled a 550 dead on Saturday (go back a page or two).

So that puts us on even footing now.

[SteveR40]

How did she do?

Took 3rd place in all 4 classes she entered.

[HARRYBEAST]

Was anything but easy. Thanks Matt.



Thank you sir.

Not sure if you noticed but I pulled a 550 dead on Saturday (go back a page or two).

So that puts us on even footing now.

I didn't notice, but nice work. I only went to 510 today on deads to save something for my 500lb squat on friday

[mmater]

Those squats were awesome!!!! nice work. I was a bit perturbed in the first video with those three girls in the background not doing a damn thing. Bet they were staring at their phones. You should have told them "You two get on each side of this barbell so I can squat you, and you can pretend you did some work in here today." Ok, maybe just me, but ya know.

[terman1]

ATG Powerpause Squats

Raw

135 x 8
185 x 6
225 x 6
275 x 6
315 x 6
345 x 3
365 x 3
385 x 2
405 x 1

Nice squttin' today Flex!

The leg curl machine I use was broken, so I had to use the seated curl machine. Not a huge fan of it.

Same here.

I’m a big fan of the lying leg curl however the seated variation may be among the top of the list when it comes to unnatural feeling pieces of gym equipment, IMO.

[nvrstopworking]

I actually tried the seated leg curl on my last leg day. Feels weird but I didn't mind it. Figured it probably hit the hams a bit differently which is never a bad thing.

Noticed that the lying ham curl was broken. Still can't believe that they only have ONE there. Millcreek has 3. You figure they could move one from there over to Meadowvale.

[-=FLEX=-]

Back & Traps

Forearm is still giving me grief, so I backed off a bit on the pulldowns. Went back to T-Bar rows this week, and also back to smith machine shrugs; the cable shrugs were a good run, but considering I was repping the stack for straight sets of 12, I need something more challenging.

Overall a really good session...

Close Grip Pulldowns

160 x 12

220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6

Seated Single Arm Cable Rows

200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8

Chest Supported T-Bar Rows

135 x 8
180 x 6

190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6

Smith Machine Single Arm Shrugs

110 x 8
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8

LifeFitness Standing Calf Machine Shrugs

390 x 10
390 x 10
390 x 10
390 x 10
390 x 10

^^^ Whole Stack

Wide Grip Pulldowns - Behind Head

140 x 8
150 x 7
150 x 7
150 x 7
150 x 7


And out of time.

Delts & Triceps tomorrow.

-=FLEX=-

[llahhsoj]

I actually tried the seated leg curl on my last leg day. Feels weird but I didn't mind it. Figured it probably hit the hams a bit differently which is never a bad thing.

Noticed that the lying ham curl was broken. Still can't believe that they only have ONE there. Millcreek has 3. You figure they could move one from there over to Meadowvale.

I like the seated leg curl machine. That could be because my gym has crappy Hoist Roc It leg machines and that is the lesser of multiple evils.

[-=FLEX=-]

Took 3rd place in all 4 classes she entered.

Very nice. Congrats to her.

Those squats were awesome!!!! nice work.

Thanks mater.

I was a bit perturbed in the first video with those three girls in the background not doing a damn thing. Bet they were staring at their phones. You should have told them "You two get on each side of this barbell so I can squat you, and you can pretend you did some work in here today." Ok, maybe just me, but ya know.

Not that I would say anything regardless, but those 3 ladies are there every morning and they actually do work hard.

Nice squttin' today Flex!

Thanks T.

I’m a big fan of the lying leg curl however the seated variation may be among the top of the list when it comes to unnatural feeling pieces of gym equipment, IMO.

That's what I usually use; the lying leg curl. Agreed; the seated one just feels awkward. Also too many things to adjust...

Noticed that the lying ham curl was broken. Still can't believe that they only have ONE there. Millcreek has 3. You figure they could move one from there over to Meadowvale.

Goodlife knows how to sell memberships but they don't know how to run a gym. Considering 80% of the equipment is LifeFitness you'd think they'd have a reasonable inventory of spare parts, bolts, nuts etc. They don't maintain anything on a regular basis, no one walks the floor. And crap is broken for far too long due to simple issues; one of the preacher curl benches was down for a while and all it need was two nuts replaced. How they both got so loose they came right off is beyond me. Oh wait....

Back in the day when I was at Powerhouse there was a guy on the floor at all times, checking the cables, machines, tightening the dumbbells with an allen key. I don't ever recall anything being broken on the floor. They even recovered the benches right in the back.

[pharty]

I just make a paste of olive oil, chopped garlic, salt, pepper and marjoram leaves (ground marjoram would probably be fine too).

OMG drool I bet that would be tasty on lots of stuff! Sometimes I forget I have an oven and not just a grill

Flex I'm sure you are doing som crazy liftin' but right now I have to get to Ikea and lift some furniture into my van!

[FlaIronMind]

Strong work all around of late brother, which comes as no surprise.

You may have already discussed this before and I missed it, but have you toyed with dropping the bar (though it is a bit tough for me to see exactly where it is sitting) and bringing in that grip with those squats?

Nonetheless, great work.

[-=FLEX=-]

You may have already discussed this before and I missed it, but have you toyed with dropping the bar (though it is a bit tough for me to see exactly where it is sitting) and bringing in that grip with those squats?

Narrowing the grip is tough on my shoulders. But you think the bar is too high?

No one has ever said that to me before....

[FlaIronMind]

Narrowing the grip is tough on my shoulders. But you think the bar is too high?

No one has ever said that to me before....

I really can't say for sure, which is why I mentioned it's kind of hard for me to tell from the vid. It's not too low at all if you find it works best for you. But, I'll put it this way...when I first started doing squats with a low bar and tight grip, it was incredibly strange. It just feels weird, you know? I had to force myself to drop the bar lower. When I thought it was low enough, I dropped it a bit lower. It's different for everyone for sure and just play around with it to see what works best for you. Drop it as low as you can without compromising your grip (i.e., continuing to keep your wrists locked and straight and not tilted/locked back).

And if that's as tight/close as you can bring your grip and keep the shoulder issues at bay, then carry on brother. You're still killing it.

[-=FLEX=-]

Delts & Triceps

Brought my 'old man' shoulders to the gym today; lot of joint pain. I did what I could.

Rear Delts - Reverse Cable Flyes

40 x 12
40 x 12
40 x 12

Seated Barbell Press - Behind Head

95 x 12
115 x 10
135 x 8
155 x 4

165 x 1
165 x 1
165 x 1

^^^ This kinda pissed me off. Add ten lbs and can barely squeeze out 3 singles. Strong WTF?

Then I take off 20 lbs and cranked out 3 sets of 6:

145 x 6
145 x 6
145 x 6

Then one last set:

135 x 6


Seated Dumbbell Press

70 x 0 ack!
70 x 5
70 x 6
75 x 5
75 x 4
75 x 4
75 x 3
65 x 6


Tricep Pressdowns

190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8

Close Grip Bench Press

Haven't done these in forever; didn't push hard at all.

135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

And done.

Deadlifts tomorrow.

-=FLEX=-

[ironwill2008]

The leg curl machine I use was broken, so I had to use the seated curl machine. Not a huge fan of it.

They feel very different, for sure.

ATG Powerpause Squats

Raw

135 x 8
185 x 6
225 x 6
275 x 6
315 x 6
345 x 3
365 x 3
385 x 2
405 x 1

Belt & Knee Wraps

435 x 1

455 x 1

405 x 3

Very good effort.

[Korr]

Narrowing the grip is tough on my shoulders. But you think the bar is too high?

No one has ever said that to me before....

Naw...

You have a hybrid style, in between low and high bar, and it works for you.

IMO go with what you are comfortable with.

However, if you wanted to go to a true low bar then yes, the bar would have to be lowered, and your stance would also have to widened.

[Boomer29]

Nice job flex! I'm with everyone else don't see how they can be a chore when they look so damn easy!

[-=FLEX=-]

Power Friday

Nothing epic today but some good work overall. Got a single at 5 plates with no belt, and pulled 525 with the belt. Thought I might do some triples at 475 and 455 and it didn't happen. I was just done.

I have been experimenting with pulling my deadlifts with no shoes lately. Did the entire session in sock feet and tried to keep my head up, chest out, and use leg drive. I think I did OK.

Only issues were some really beat up hands, and a slightly sore lower back; right forearm actually felt a LOT better today.

Leg press was OK. No new ground here.

teh d34dZ

Beast Mode - Chalk Only:

135 x 8
225 x 6
275 x 6
315 x 6
365 x 6
405 x 3 - grip issues
435 x 3
455 x 3
475 x 1
495 x 1

Power Mode - Belt & Chalk Only:

525 x 0 - wat?

525 x 1

475 x 1

455 x 1

And done; hands destroyed, back worn the phcuk out.



Leg Press

(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)

All reps on all sets slow, controlled, and right to the backstop.

480 x 10
570 x 10
660 x 10
750 x 10
840 x 10
930 x 8

1,020 x 6
1,020 x 6
1,020 x 6

That's it. Trained all 5 days this week so no training this weekend. Chest & Biceps Monday.

Happy Friday.

-=FLEX=-

[HARRYBEAST]

Nice work

(sigh of relief) still safe

[-=FLEX=-]

Nice work

(sigh of relief) still safe

Until next Friday at least.

We're still tied though...

[LisaSkinnoble]

Good solid week. Looking forward to a nice weekend.

[HARRYBEAST]

Until next Friday at least.

We're still tied though...

how do you figure.

[MatTheCur]

Awesome work, big man I'm impressed, as always!

[-=FLEX=-]

how do you figure.

You pulled 550 recently and that was your max, no?

I pulled 550 on Saturday.

[HARRYBEAST]

You pulled 550 recently and that was your max, no?

I pulled 550 on Saturday.

yeah I am backing off on the heavy singles though an will probably be going all out like that one a month now. Nut I may try for a 500 Squat today

And to be fair if we are gonna compare strength it would be totals (BENCH, Squat and Deadlift)

[-=FLEX=-]

Very sombre day...

Felt compelled to take a pic of mini me.



I'm sure we'll all be doling out extra hugs tonight.