The Flywheel Effect.

[QUOTE=Anthony21;1659851643]Good three days of training man. I'm assuming you're still running conjugate?[/QUOTE]
Not exactly. I'm doing my own programming. It's heavily inspired by "The Berserk Method" by Bald Omni-Man on YouTube, which is a combination of many different approaches (including conjugate). I'm using the basic principles of that method and doing my own thing with it. It's working really well right now.

[B]Floor Press:[/B] 150 pounds x 5/5/4 reps
[B]Larsen Press:[/B] 135 pound - 4 sets x 5 reps
[B]Cable Row - Wide Grip:[/B] 4 Chains - 3 sets x 15 reps

Bench is still progressing really well. Everything was relatively easy again today (nothing over a 7-8 RPE).

[QUOTE=CW47;1659877233]Not exactly. I'm doing my own programming. It's heavily inspired by "The Berserk Method" by Bald Omni-Man on YouTube, which is a combination of many different approaches (including conjugate). I'm using the basic principles of that method and doing my own thing with it. It's working really well right now.[/QUOTE]

I never heard of him but I'll have to check it out.

[QUOTE=Anthony21;1659883743]I never heard of him but I'll have to check it out.[/QUOTE]
He's pretty unknown. Just happened to stumble across a video of his at one point and he caught my attention.

Here's a way too long video that gives somewhat of an overview of his approach:

[youtube]aUwcuqBrwJg[/youtube]

I assume you probably won't want to watch that whole video though, so these are the main concepts I've adopted:
- Primarily using 'self-limiting' variants (variants that are more difficult than the standard competition lifts - paused squats, deficit deads, etc.)
- Step Loading on primary lifts (increasing reps or sets over several weeks)
- Adding in heavy singles on secondary days

He tailors his exercise recommendations based upon certain criteria for each lift. An easy example would be Bench Press, where his exercises recommendations change based upon the angle of a persons upper arm at the bottom of the lift. If the upper arm is parallel there's one list of recommended exercises. There are other lists for if your upper arm is below or above parallel.

[B]Snatch Grip Deadlift:[/B] 275 pounds x 5/5/4 reps
[B]Paused Low Bar Squat:[/B] 185 pounds x 4 reps

Deadlifts feeling good. Something came up midway through my squats and I had to end the workout. Was planning to do 3 sets of 4, and definitely would have been able to without any problems based upon how the first set went. No knee discomfort at all today. :)

[B]Incline Bench Press[/B]: 165 pounds x 1 rep
[B]Paused Close Grip Bench Press:[/B] 135 pounds - 3 sets x 6 reps

RPE has creeped up too high on incline (was a 9+ today) so I'll need to either freeze or reduce my training max there.
Paused Close Grip work is also starting to push the limits. I will see how it feels next week, which is the final week of this cycle.
I'm also starting to feel some effects from getting less sleep now that I'm back to work, which I'm sure is playing a part in this.

[B]Paused Sumo Deadlift:[/B] 360 pounds x 1 rep (6 RPE)
[B]Romanian Deadlift:[/B] 240 pounds - 3 sets x 6 reps

As is usually the case with the heavier singles, the weight is based upon a training max and the intent is that it should be around an 8 RPE. The paused sumo single was definitely easier than an 8 RPE today. Felt like I could have done around 5 reps give or take. I will for sure be increasing my TM on this.

Here's video of it. The lockout is a little wonky not because it was hard but because when I initially finished it I felt like I probably should have extended a bit further, so I kind of did a second...and third lockout, lmao!
[youtube]afVgCgM-1Bc[/youtube]

[B]Floor Press:[/B] 150 pounds - 3 sets x 5 reps
[B]Larsen Press:[/B] 135 pound - 5 sets x 5 reps
[B]Cable Row:[/B] 4 Chains - 3 sets x 15 reps

Nice looking sumo. The one thing I noticed was at the start of the lift you have a very slight lean forward as you break the bar off the floor. It's ever so slight but you can notice it.

[QUOTE=Anthony21;1660235063]Nice looking sumo. The one thing I noticed was at the start of the lift you have a very slight lean forward as you break the bar off the floor. It's ever so slight but you can notice it.[/QUOTE]
Nice catch. I hadn't noticed that. I'm still working on getting in the right position relative to the bar. It's been getting better, but something is obviously still a little bit off. I'll do some small adjustments and see what happens.

[B]Snatch Grip Deadlift:[/B] 275 pounds - 3 sets x 5 reps
[B]Paused Low Bar Squat:[/B] 185 pounds - 3 sets x 5 reps

Everything moved pretty good today. Really happy to have hit the 3 sets of 5 on squats without needing to grind much.

Here's video of one of the squat sets, since I don't think I've posted any squats in a while:
[youtube]wfOxWe8_Ofg[/youtube]

[B]Paused T-Shirt Bench Press[/B]: 165 pounds x 1 rep
[B]Paused Close Grip Bench Press:[/B] 130 pounds - 4 sets x 6 reps
[B]Lat Pulldown:[/B] 4 Chain - 3 sets x 15 reps

The pressing movements were surprisingly easy today. T-Shirt Bench was in the 7-8 RPE range, and close grip got never got above around a 6 RPE.
Been just doing a lot of minor variations on pulldowns and rows lately, varying angles, grips, range of motion, bars, etc.
Tomorrow is the final workout of this cycle - will be doing some deficit deads and RDL's.

[B]Deficit Sumo Deadlift:[/B] 330 pounds x 1 rep
[B]Romanian Deadlift:[/B] 230 pounds - 4 sets x 6 reps

Played around with how close I was setting up to the bar on the deficits. Got too close on a ramp up at 275 and struggled to get it off the floor. Adjusted on the final rep at 330 and if flew up - probably around a 7 RPE.

This was the last workout of this cycle. I'll probably take a rest day tomorrow and then do a mini deload where I just work up to a max on a main lift each day, and maybe do some dynamic work.

Pardon my ignorance but what is a t-shirt bench? You referring to a bench shirt as in equipped lifting?

[QUOTE=Anthony21;1660470213]Pardon my ignorance but what is a t-shirt bench? You referring to a bench shirt as in equipped lifting?[/QUOTE]
For a T-Shirt Bench the bar should just barely touch your shirt (it shouldn't rest on your chest).


[U]April 29, 2022[/U]
[B]Bench Press:[/B] 185 x 1

Plan for today was a max attempt on bench, followed by some dynamic bench. Didn't quite work out that way though. I had to stop midway through my ramp up to do something. Then had Kung Fu class. Ramped up again after getting home and hit 185 pretty easily (video below), and decided I'd go for a PR at 200. When I was setting up for it I tried to get a tighter arch rather than just doing what I normally do, and tweaked something in my back. Had to get out of that position right away. It's feeling fine now, but 200 will have to wait for another day.

[youtube]C6I_XjrhDqI[/youtube]

[QUOTE=CW47;1660480373]For a T-Shirt Bench the bar should just barely touch your shirt (it shouldn't rest on your chest).


[U]April 29, 2022[/U]
[B]Bench Press:[/B] 185 x 1

Plan for today was a max attempt on bench, followed by some dynamic bench. Didn't quite work out that way though. I had to stop midway through my ramp up to do something. Then had Kung Fu class. Ramped up again after getting home and hit 185 pretty easily (video below), and decided I'd go for a PR at 200. When I was setting up for it I tried to get a tighter arch rather than just doing what I normally do, and tweaked something in my back. Had to get out of that position right away. It's feeling fine now, but 200 will have to wait for another day.

[youtube]C6I_XjrhDqI[/youtube][/QUOTE]

That's the first time I ever heard of a t-shirt bench, interesting.

That's a bummer about not being able to go for 200lbs. At least you're feeling better and I'm sure next time you'll crush 200.

[QUOTE=Anthony21;1660480743]That's the first time I ever heard of a t-shirt bench, interesting.

That's a bummer about not being able to go for 200lbs. At least you're feeling better and I'm sure next time you'll crush 200.[/QUOTE]
The goal of a t-shirt bench is essentially the same as a Spoto press. They help with controlling the weight and maintaining tightness in the lower portion of the lift. The T-Shirt bench just has a fuller range of motion. And no worries on the 200 bench. I feel it's definitely there already, it's just a matter of having things come together. I'll get it soon enough.


[U]April 30, 2022[/U]
[B]Sumo Deadlift:[/B] 425 pounds x 1 rep [[B]PR[/B]]

This was a 10 pound PR. More than anything it tells me that I have the potential to do a fair amount more on any given day. I was not feeling 'on' today at all. Setup was out of whack, energy was low, etc. I pretty much just brute forced this off the ground from a bad position, and without even pulling out the slack. No doubt I have another 20-30 pounds there on a good day. Very happy with the 10 pound PR though, as it shows that my current training approach if being effective.

[youtube]phogkt39kzE[/youtube]

[B]Overhead Press:[/B] 115 pounds x 1 rep

Simple, minimal workout today. The rep at 115 moved smoothly so I went for a 5 pound PR at 125. It didn't happen. Still accomplished my goal for the day.

I'll do a max squat tomorrow, take a rest day, and then start my next cycle.

[B]Low Bar Squat:[/B] 285 pounds x 1 rep

Really happy to have hit this today. It's the most I've squatting in quite a while. Been doing very minimal squatting this year. Considering that, this was a great result. Probably had close to a PR in me today if I had pushed it, but there was no reason to. I'll be interested to see how my squat progresses over the next cycle as I reincorporate it into my training regularly.

[youtube]MCzWBGgBuNo[/youtube]

Great stuff man and those PRS definitely show you have some more in you.

[QUOTE=Anthony21;1660653903]Great stuff man and those PRS definitely show you have some more in you.[/QUOTE]
Yeah, on a good roll right now. ;)


[U]May 5, 2022[/U]
[B]Floor Press:[/B] 140 pounds x 8/7/7 reps
[B]Larsen Press:[/B] 135 pound - 3 sets x 8 reps
[B]Cable Row:[/B] 4 Chains - 3 sets x 15 reps

For the first time in quite a while, my primary bench day was NOT easy. I'm transitioning back to a narrower grip to give my shoulders a rest and build up triceps strength. Definitely weaker with this grip right now, so I anticipate the bench days will be a bit tougher until I reacclimate.

[B]Snatch Grip Deadlift:[/B] 275 pounds x 8/7/7 reps
[B]Paused Sumo Deadlift:[/B] 275 pounds x 8 reps

Snatch Grip deads kicked my butt. Realized afterward that I read the program wrong and had more weight on the bar than I should have. Had 3 sets of 8 scheduled on the paused sumo deads. Got the first set in and then got pulled away and wasn't able to get back to finish. Probably not a bad thing though, since I still ended up with pretty severe DOM's the following morning.
Relative stayed with us this weekend, plus Mothers Day - result was I had no opportunity to lift. Should hopefully get back on schedule today.

[B]3 Count Paused Bench Press:[/B] 170 pounds x 1 rep
[B]Close Grip Bench Press:[/B] 120 pounds - 3 sets x 8 reps
[B]Lat Pulldown:[/B] 4 Chains - 3 sets x 15 reps

The 3 count bench is now pretty much maxed out - this single was close to a 9 RPE. I have it scheduled once more in this cycle at 175, which I expect will be at or over a 9 RPE. I'll probably swap it out for something else after that.

Snatch grip deadlift and paused sumo deadlift in a training session, nice! That's a good cardio session with the reps lol.

After all those deads I wanna sleep

[QUOTE=Anthony21;1661029983]Snatch grip deadlift and paused sumo deadlift in a training session, nice! That's a good cardio session with the reps lol.[/QUOTE]
[QUOTE=Filmbuff81;1661030093]After all those deads I wanna sleep[/QUOTE]
Thanks guys. I was feeling just fine...until the following morning, lol.


[U]May 10, 2022[/U]
[B]Paused Low Bar Squat:[/B] 160 pounds x 8/7 reps
[B]High Bar Squat:[/B] 155 pounds x 8 reps

I went into this workout not expecting to be able to complete the whole thing. I programmed it as if I were fully acclimated to squatting (even though I know I'm not right now), and planned to slowly work up to full capacity. Program for today called for 3 sets of 8/7/7 on paused squats, and then 3 sets of 8 at 160 on high bar squats. Next week I will probably start out at 155 on the paused squats and try to get 3 sets in, then see what I can do with high bar afterward.

[B]Floor Press:[/B] 140 pounds x 8/8/7 reps
[B]Larsen Press:[/B] 130 pound - 4 sets x 8 reps
[B]Cable Row:[/B] 4 Chains - 3 sets x 15 reps

After feeling like a struggle last week, this went relatively smoothly today. Must be acclimating to the narrower grip already, which is encouraging. Also continuing to work on technique with small adjustments that seem to be helping.

[B]Snatch Grip Deadlift:[/B] 265 pounds x 8/8/7 reps
[B]Romanian Deadlift:[/B] 235 pounds - 4 sets x 8 reps

This wiped me out. Guess it's to be expected with this volume on deads. Kung Fu class tomorrow, so it will probably turn into a rest day just because of time limitations.

[QUOTE=CW47;1661141863][B]Floor Press:[/B] 140 pounds x 8/8/7 reps
[B]Larsen Press:[/B] 130 pound - 4 sets x 8 reps
[B]Cable Row:[/B] 4 Chains - 3 sets x 15 reps

After feeling like a struggle last week, this went relatively smoothly today. Must be acclimating to the narrower grip already, which is encouraging. Also continuing to work on technique with small adjustments that seem to be helping.[/QUOTE]

[QUOTE=CW47;1661205533][B]Snatch Grip Deadlift:[/B] 265 pounds x 8/8/7 reps
[B]Romanian Deadlift:[/B] 235 pounds - 4 sets x 8 reps

This wiped me out. Guess it's to be expected with this volume on deads. Kung Fu class tomorrow, so it will probably turn into a rest day just because of time limitations.[/QUOTE]

Nice training man.

[B]Incline Bench Press:[/B] 160 pounds x 1 rep
[B]Close Grip Bench Press:[/B] 125 pounds - 3 sets x 8 reps
[B]Lat Pulldown:[/B] 4 Chains - 2 sets x 20 reps

Took an extra day of rest and I was feeling fresh. Incline bench was smooth - around an 8 RPE. The rest of the workout went very well also.

[youtube]6Fucj_J3x8U[/youtube]