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Reverse Grip Bench
85 x 8, 8
Larsen
95 x 8, 8
Inverted Row
+15 x 8, 8, 8
OHP
52 x 10, 10, 10
Weighted Chins
+5 = 95.2 x 6, 5, 5
Front Raises
8kg KB x 10, 10
DB Curls
10 x 10, 10
Turkish Get Up
8kg x 2, 2, 2 reps each side
Only bad thing about reverse grip is I have to go light.
Squat Beltless
130 x 8, 8, 8
MSSGDL Beltless
130 x 8, 8, 8
Walking Lunges kettlebell
16kg x 20, 14, 14, 12, 8, 6, 8, 6 = 88 total reps
Gliding Leg Curl
bw x 8, 8, 10
Single Leg RDL
16kg x 12, 12, 12 reps each leg
Dedicated leg day is rough. Feels like being a novice again, one day to hit one muscle group hard. It works, but feels more fatiguing than the full body I was running all last year. Could also be that I'm cutting now.
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Yup lower days suck 😂.
Doing one right now, it's not even particularly hard but it's just not as fun when you aren't benching
Yeah, why is benching so much fun? Lol
I’d be willing to bet you felt more fatigued cause of cutting. IMO you’ve done harder workouts before without mentioning that. And from my experience if I don’t eat enough calories I feel fatigued without even having to train lol
I guess cutting + total volume. 12,000 kgs lifted yesterday according to RTS app. Slept great tho
[QUOTE=ECGordyn;1628171333]I guess cutting + total volume. 12,000 kgs lifted yesterday according to RTS app. Slept great tho[/QUOTE]
Do you ever take caffeine before lifting? 160mg an hour or so before lifting is a lifesaver for me
[QUOTE=SaviorSelfJT;1628177793]Do you ever take caffeine before lifting? 160mg an hour or so before lifting is a lifesaver for me[/QUOTE]
No because I lift in late afternoon, start at 5pm usually. Caffeine kills my sleep if I take it after 2-3 pm.
Comp. Bench
115 x 4 @ 10
E1RM 130
T&G Bench
100 x 6, 6, 6, 6
Inverted Row
+15 x 10, 10, 10
OHP
55 x 8, 8, 8
Weighted Chins
+5 = 95.0 x 6, 6, 5
DB Flies, 14.2 db & 16 kb alternated each set
8, 8
DB Reverse Flies
10s x 15, 12
Turkish Get Ups kettlebell
8kg x 2, 2, 2, 2
Good presses!
How did those OHPs feel after benching?
[QUOTE=EliKoehn;1628332223]Good presses!
How did those OHPs feel after benching?[/QUOTE]
No problems there. Bench volume is a lot less than previously, which makes room for other lifts. Best OHP ever was 77 x 6 and 68 x 10 around Sept. 2018, so maybe I can work back up to those numbers.
Squat
155 x 4 @ 8.5
135 x 5, 5, 5
Walking Lunges, kettlebell
16kg x 16, 16, 12, 12, 10, 10, 8, 8 = 92 total reps
RDL
135 x 6, 6, 6
Gliding Leg Curl
bw 88.0 x 10, 10, 10
KB Swings
16kg x 16, 15, 17
Heavy squats: nice! Are you intentionally not doing back so much though?
[QUOTE=EliKoehn;1628547433]Heavy squats: nice! Are you intentionally not doing back so much though?[/QUOTE]
I don't intend on doing heavy BB rows, if that's what you mean. But I think back volume now is higher, or at least more consistent, than it was on the Calgary program. I intend on building up weighted chins and trying out this inverted row for a while.
[QUOTE=ECGordyn;1628550563]I don't intend on doing heavy BB rows, if that's what you mean. But I think back volume now is higher, or at least more consistent, than it was on the Calgary program. I intend on building up weighted chins and trying out this inverted row for a while.[/QUOTE]
Why no barbell rows? It's certainly on my list of things to emphasize improving this year.
In fact, I would say that one's probably 2nd or 3rd after squats on the list of painfully beneficial exercises people like to avoid. I certainly don't do them enough.
[QUOTE=EliKoehn;1628551663]Why no barbell rows? It's certainly on my list of things to emphasize improving this year.
In fact, I would say that one's probably 2nd or 3rd after squats on the list of painfully beneficial exercises people like to avoid. I certainly don't do them enough.[/QUOTE]
It's just not a goal right now. I want a mental break from heavy pounding and grinding, and try more variety of lifts while I cut and pivot. Used to love BB rows for sure, got to 235 x 10.
[QUOTE=ECGordyn;1628598583]It's just not a goal right now. I want a mental break from heavy pounding and grinding, and try more variety of lifts while I cut and pivot. Used to love BB rows for sure, got to 235 x 10.[/QUOTE]
Wow, parallel from the floor that is very, very good. Congrats to you.
Spoto, full ROM
90 x 7, 7, 7, 7
Inverted Row
+20 x 8, 8, 8
OHP
57 x 8, 8, 8
Weighted Chins
+6 = 95.4 x 6, 6, 6
Front Raises, kettlebell
8 x 10, 10 reps each side
Curls, kettlebell
12.6 x 8, 8 reps each side
Turkish Get Ups, kettlebell
8kg x 2, 2, 2, 2
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Spoto Press with a full ROM... I didn't know this was a thing. Tell me more... What is the goal/purpose of them?
How are you liking the exercise variety so far this year?
That spoto is... Odd.
Why the touch to chest after the pause?
[QUOTE=CW47;1628843833]Spoto Press with a full ROM... I didn't know this was a thing. Tell me more... What is the goal/purpose of them?
How are you liking the exercise variety so far this year?[/QUOTE]
[QUOTE=WolfRose7;1628845443]That spoto is... Odd.
Why the touch to chest after the pause?[/QUOTE]
Just want a full range of motion with a bit more challenge, nothing special about full ROM Spoto.
The variety is working well for now. Not sure how long I'll train this way but it's a nice break while I cut.
Squat Beltless
132 x 8, 8, 8
Walking Lunges, kettlebell, total reps
16kg x 16, 16, 12, 12, 12, 12, 10, 10 = 100
MSSGDL Beltless
130 x 5, 5, 5
Single Leg RDL, kettlebell, reps per side
16kg x 12, 12, 12
Gliding Leg Curl
bw 88.0 x 10, 10, 10
Comp. Bench
117 x 3 @ 9
E1RM 131
Larsen
90 x 6, 6, 6, 6
Inverted Row
+20 x 10, 10, 10
OHP
55 x 10, 10, 10
Weighted Chins
+7.5 = 96.3 x 7, 6, 5
Turkish Get Up, kettlebell
16 x 2 reps per side
Heavier TGUs are much harder. Respect for the cats who can do even Pavel's "Simple" program with a 32 kg. Looks like I'm maintaining bench strength pretty well. We'll see how it goes over the coming weeks. Dropped 2kgs bodyweight over 3 weeks, this morning 86.0, goal is 83.0
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Bench T&G
105 x 5, 5, 5, 5
110 x 3, 3
Inverted Row
+20 x 8, 8, 8
OHP
50 x 10, 10, 10
Weighted Chins
+7.5 = 96.2 x 6, 5, 5
BB Skullcrushers
40 x 8, 8, 8
TGUs
16 x 1, 1, 1 reps per side
Following Nuckols' 28 programs intermediate 2x bench, plus the rest of upper body. Intentionally detraining bench while I cut so I can ramp up volume later this year for hopefully a stronger response. 150+ bench this year? We'll see.
[QUOTE=ECGordyn;1629816823]Bench T&G
105 x 5, 5, 5, 5
110 x 3, 3
Inverted Row
+20 x 8, 8, 8
OHP
50 x 10, 10, 10
Weighted Chins
+7.5 = 96.2 x 6, 5, 5
BB Skullcrushers
40 x 8, 8, 8
TGUs
16 x 1, 1, 1 reps per side
Following Nuckols' 28 programs intermediate 2x bench, plus the rest of upper body. Intentionally detraining bench while I cut so I can ramp up volume later this year for hopefully a stronger response. 150+ bench this year? We'll see.[/QUOTE]
Wait, what do you mean "detraining" bench? Like deloading but for a longer period of time, for the same reasons?
Looking solid.
Not sure I could ever stick to twice a week bench haha. Didn't even last with 3x before writing my own **** again
[QUOTE=EliKoehn;1629822863]Wait, what do you mean "detraining" bench? Like deloading but for a longer period of time, for the same reasons?[/QUOTE]
Sort of like an extended deload, but the goal is to resensitize to manageable volume.
Based on my last cycle of Calgary late last year, high-ish volume 4x benching wasn't producing a great response any longer. Rather than ramp up volume with an extra bench day, and set the stage for even more volume later, I'm dropping volume to 2x while I cut and will increase volume later when I increase calories.
TLDR, deliberately reducing volume to resensitize to higher volume later.
@Wolf, those were some rough reps tho after my week off lifting.
[QUOTE=ECGordyn;1629827613]
@Wolf, those were some rough reps tho after my week off lifting.[/QUOTE]
I feel you, anymore than 2 days off always tanks me.
Candito DL Program
Week 1 Day 1
Pause DL Beltless
170 x 1 @ 8.5
E1RM 181
125 x 6, 6, 6
Conv. SLDL
125 x 8, 8
Squat
135 x 4, 4, 4, 4, 4
Hadn't squatted in 10 days. Pretty rocky getting back into it, especially after DLs. Starting Candito deadlift program + squat programming from Calgary 16 week.
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I know I'm not one to talk with my own deadlift form having the opposite problem, but that is pretty clearly a conventional deadlift there. Your hips are coming down close to 45 degrees at least. Pretty sure with an SLDL they wouldn't move with your knees hardly at all.