Soviet Ideology: The smolovization of society

[LegosInMyEgos]

Deadlifts
Up to 487x1

holy crap... that was terribad

Beltless Squats
Up to 337x2

Another session of light stuff and then I think I move back to real weight again

T-Bar Rows
2pps + 25 x 8
2pps + 35 x 8
3pps x 2 x 8

Ham Curls
4 sets

Thoughts

I need to move back up on squats, trollololol.

Time After Wake : 1:30
Strength : 85%
Form : 75%

[LegosInMyEgos]

Biceps/Abs/Traps

15 sets @ lol do u even lift weights (except barbell curls 105x3x9)

[KevinAlvarez123]

Wtf is going on in here

[LegosInMyEgos]

Bench Press
276x5
276x5
286x5

CGBP
246x7
246x7

Skull Crushers
95x3x10

Thoughts

The plan is to do 2 doubles at 341 or 346 for bench on Tuesday, lets see what happens.

Time After Wake: 1:30
Strength : 90%
Form : 75%

[LegosInMyEgos]

Wtf is going on in here

not telling

[BombDonald]

Time After Wake: 1:30
Strength : 90%
Form : 75%

Do you eat before you lift on these days?

[LegosInMyEgos]

Do you eat before you lift on these days?

Generally eat one of these



with this



420 calorie loaf of bread and ~ 70 calories of hummus

[LegosInMyEgos]

Squats
up to 366x2

T-Bar Rows
3pps x 8
3pps + 10 x 4 x 8

Other not important crap
sets x reps

Thoughts

2 days until I find out whether or not this mesocycle sucks balls or not. First near maximal heavy bench session in a VERY long time coming up tuesday.

[LegosInMyEgos]

BW = 172

Bench Press
135x8
205x5
265x2
315x1
346x2.99 (2 reps is still a 1 lb PR) <--- 50% chance I could have locked this out, but the spotter touched it about 90% up because it was a very long, 3+ second grind and my form definitely broke down.

275x8

And I cut it short here because my reasoning is that the grind of the 3rd rep essentially made that set count as 5 total reps (a super grind = 3 reps), which was more than I had planned for today (2-4 reps). Accordingly I am going to lower the intensity ~3-4% for the next 2 workouts from what I had planned.

Thoughts

Today went very well, obviously would be better if I got the third rep, but the implications of the set are what matters. Getting 346 for a questionable 3 reps is virtually identical to when I got 345x2.99 (same situation) back 3 years ago when I benched 385 the following week. I was ~10 lbs heavier back then, so this puts me in an extremely good position to hit 400 if I plan the 2nd half of my mesocycle properly.

With that said, today means that 400 is mine to lose in the upcoming 5-6 weeks. I plan to put on 3-4 lbs and add incline bench in place of overhead press.

Next post will detail my plan (and what I am unsure of) going forward.

Time after wake : 6:00
Strength : 97%
Form : 90%

[LegosInMyEgos]

Also,

[LegosInMyEgos]

Alright, feel free to give feedback here, but here is my plan and rationale going forward.

Premises

1. My midpoint on bench is my sticking point. I can address this by either focusing on a point ~1-2 inches below that point doing floor presses, or I can strengthen the part of the lift below that sticking point to power past it.

2. Historically, the majority of my pec strains (because only nonnatties can tear pecs, natties only get strains) have come from floor press. Although, floor press certainly carries over, it makes sense to only try to incorporate it when volume is not high. As such, floor press will be used next mesocycle which will contain less volume, not this one.

3. To work on the bottom half of the lift where the upper fibers are more active, I will do incline bench.

4. Splitting a workload into 2 workouts in one day will make it more recoverable.

Plan

Week 1 (which is this week) : 1 additional light transitional workout

Week 2
Mon : Light Bench + Skulls + Incline + CGBP
Wed : Speed bench
Fri : Bench + Skulls + Incline + CGBP
Week 3
Mon : Bench + Skulls + Incline + CGBP
Wed : Speed bench
Fri : Bench + Skulls + Incline + CGBP
Week 4
Mon : Bench + Skulls + Incline + CGBP
Wed : Speed bench
Fri : Light Bench + Skulls + Incline + CGBP
Week 5
Mon : Double with 365
Thurs : Light
Week 6
Max out

Notes: Try to incorporate 4 rep sets this time, 3 rep sets are too intense, but 4 rep sets should condition me to a 1RM better

[DominationStation]

Do you think floor press often lead to pec strains because of the shortened ROM, or because of the lack of stretch reflex? Or are the two essentially the same?

[LegosInMyEgos]

If I had to guess I would say that its because the floor press starts the lift without an eccentric at a position where the humerus is parallel to floor. Something about that position likely targets the pecs with a larger share of the work than is achievable on the normal bench.

I would need to think about it more extensively to form a more articulate theory. My anatomy isnt as good as it used to be.

[KevinAlvarez123]

346x2.99 (2 reps is still a 1 lb PR)[/b] <--- 50% chance I could have locked this out, but the spotter touched it about 90% up because it was a very long, 3+ second grind and my form definitely broke down.

Isn't that 2.95?

[LegosInMyEgos]

Isn't that 2.95?

if you wanna be THAT guy, at least do it correctly.

2 + 1*90% = 2.90

[KevinAlvarez123]

if you wanna be THAT guy, at least do it correctly.

2 + 1*90% = 2.90

There was a 50% chance of doing it....

2 + 1*.9 + .5*.1

do you even probability?

[LegosInMyEgos]

There was a 50% chance of doing it....

2 + 1*.9 + .5*.1

do you even probability?

so we are counting the maximal theoretical reps we can do for each of our sets as volume?

[LegosInMyEgos]

Squats
up to 386x2

T-bar rows
3pps + 25 x 4 x 8
2pps x 15

Other Shiat

Thoughts

none

time after wake : 3:30
Strength : 85%
Form : 80%

[KevinAlvarez123]

so we are counting the maximal theoretical reps we can do for each of our sets as volume?

Wat?

you were using it to project out a 1rm... comparing your strength at one period of time vs another

[KevinAlvarez123]

How heavy do you plan to go on Incline and CGBP?

What's are you distinguishing between Light and Speed bench? Speed bench always destroyed my pecs

[LegosInMyEgos]

Wat?

you were using it to project out a 1rm... comparing your strength at one period of time vs another

Yes... I was being potato.

How heavy do you plan to go on Incline and CGBP?

What's are you distinguishing between Light and Speed bench? Speed bench always destroyed my pecs

The incline I plan on progressively moving upward as a appropriate in sets of 4-7 in hopes that it will translate to flat bench.

Light bench isnt going to train explosiveness, and my mesocycle when I benched 385 I used speed bench.

You should notice how slow those reps were on 346, thats unlike me historically. My earlier benching has always been explosive, and I need that explosiveness.

The drawback is that, like you said, its hard on the pec. I am unsure, what do you think?

[KevinAlvarez123]

Yes... I was being potato.



The incline I plan on progressively moving upward as a appropriate in sets of 4-7 in hopes that it will translate to flat bench.

Light bench isnt going to train explosiveness, and my mesocycle when I benched 385 I used speed bench.

You should notice how slow those reps were on 346, thats unlike me historically. My earlier benching has always been explosive, and I need that explosiveness.

The drawback is that, like you said, its hard on the pec. I am unsure, what do you think?

Edit: I went full potato

I think it's going to be hard to hit 400 without some better durability. IMO it would make more sense to try and build that work capacity this block with low impact movements and shoot for it in the next.

If this block ends in a pec strain that would ruin everything

[LegosInMyEgos]

Edit: I went full potato

I think it's going to be hard to hit 400 without some better durability. IMO it would make more sense to try and build that work capacity this block with low impact movements and shoot for it in the next.

If this block ends in a pec strain that would ruin everything

Hmmmm.... must think

[dtaps24]

Edit: I went full potato

I think it's going to be hard to hit 400 without some better durability. IMO it would make more sense to try and build that work capacity this block with low impact movements and shoot for it in the next.

If this block ends in a pec strain that would ruin everything

I agree with Kevin.

[LegosInMyEgos]

Bench Press
276x5
286x2x5

Incline Bench
136x5
186x5
206x5
226x5

CGBP
185x3x8

Skull Crushers
115x2x8

Reverse Flies
80x3x12

Thoughts

I feel strong, but my muscles feel too strong for my tendons and joints atm. Will need to be conservative here adding weight and volume.

Edit: I went full potato

I think it's going to be hard to hit 400 without some better durability. IMO it would make more sense to try and build that work capacity this block with low impact movements and shoot for it in the next.

If this block ends in a pec strain that would ruin everything

I agree with Kevin.

Fine..... damn I am getting old

[LegosInMyEgos]

Deadlift
426x1
426x1
426x1
456x1

They just suck. no pain, not hard, they just suck. I need to working on my pulling muscles.

T-bar Rows
3 pps x 8
3 pps + 25 x 8
4pps x 2 x 5

Lots and lots of other light stuff

Thoughts

blarg

Time after Wake : 1:45
Strength : 80%
Form : 75%

[LegosInMyEgos]

Bench Press
276x4
296x4
296x4
296x4

Incline Bench
185x5
235x5
235x5
235x5

CG Floor Press
185x7
185x7
185x7

Skull Crushers
80x2x10
80x2x12

Reverse Flys
90x12
100x3x10

Thoughts

I was originally going to do CGBP, but my sternum has somehow managed to get moderately bruised, so I wanted to limit the number of times I touched it, because it was messing with the form somewhat.

Had to be super careful not to **** up on floor press.

Time after wake : 1:15
Strength : 85%
Form : 80%

[LegosInMyEgos]

Squats
Up to 406x1 @ 8

Other ****
lots

Thoughts

None, lower body workouts don't matter till I am back to non baby strength.

[LegosInMyEgos]

Incline Bench
185x8
225x3
245x3 @ 8.5
245x3 @ 8.5
245x3 @ 8.5
245x3 @ 8.5
245x3 @ 8.5

Other Stuff
No one cares

Thoughts

Only real workouts get time after checked

[LegosInMyEgos]

Bench Press
286x5
301x5 @ 9
301x5 @ 9
301x5 @ 9

Incline Bench
186x7
206x7
206x7
206x7

CGBP
225x3x5

Reverse Flys
100x4x12

Skull Crushers
115x2x8
45x12

Thoughts

I have never been able to do volume with 300+ before, I am stronger.

Facing a very weird problem right now. I am strong enough to move more weight, but my joints feel pretty thrashed. I need to be productive and cautious at the same time.

Time after wake: 1:00
Strength : 93%
Form : 87%