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[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
[youtube]cx0ucnthgV4[/youtube]
[youtube]__AOzajYdzQ[/youtube]
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
[youtube]LzMznye0Kzk[/youtube]
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.
[youtube]dauRHwRALOY[/youtube]
[youtube]wU0vxvOYV5I[/youtube]
[youtube]GWjLwBICZ2c[/youtube]
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.
[QUOTE=EliKoehn;1629916263]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.[/QUOTE]
I think that's just my anthropometry. Here are stills that clearly show my hips lower in the DL and higher in the SLDL. My normal DL has a much sharper hip angle as seen in the pics.
I think those pass as SLDLs. I see very little knee extension and very much looks like a hip hinge and I bet you feel it in your hams
But I suppose its all relative. One mans SLDL could be another mans DL
It did kinda look like the first rep and last couple reps had more knee extension though
Nuckols 28 Week 1 Day 2
CG Bench
80 x 12, 10, 10, 9
Inverted Row
+20 x 8, 8, 8
OHP
52 x 8, 8, 8
Weighted Chins
+8.5 = 96.1 x 7, 5, 5
DB Fly
10s x 18, 18
BB Curls
25 x 14, 14
TGUs
16 x 2, 2 reps per side
CB bench was supposed to be 12RM. Probably could have done 85+ for 12. Chins going well, losing bodyweight and gaining reps. TGUs rock.
[youtube]Je_ejKuwkJY[/youtube]
Candito Deadlift Program
Week 1 Day 2
Pause DL Beltless
140 x 3, 3, 3, 3
Conv. SLDL
120 x 10, 10, 4
Squat
120 x 6, 6, 6, 6
SLDL was prescribed 2x12 but I cashed out at 10 reps and added the rest after. Cutting's rough. 85.4 this morning.
[youtube]Ik2Ur5l4qb8[/youtube]
[youtube]3_HUqOHbFkA[/youtube]
Nuckols 28 Week 2 Day 1
T&G Bench
105 x 5, 5
110 x 3, 3, 3, 3
Inverted Row
+20 x 10, 10, 8
OHP
52 x 10, 10, 10
Weighted Chins
+9.5 = 96.6 x 8, 5, 5
Skullcrushers
40 x 9, 8, 8
TGUs
16 x 2, 2, 1 reps per side
Pretty low energy but got all done.
[youtube]oyJTEl9Xh2A[/youtube]
Week 1 Day 1
Squat beltless
110 x 7, 7, 7, 7
Bench T&G
85 x 7, 7, 7, 7
OHP
55 x 8, 8, 8
Weighted Chins
+10 = 96.8 x 7, 5, 5
TGUs
16 x 2, 2
Calgary 16 week again. Might raise TMs later as squat and bench were very easy today even after a week of no lifting.
Week 1 Day 1
Squat beltless
120 x 7, 7, 7, 7
Bench T&G
90 x 7, 7, 7, 7
OHP
55 x 8, 8, 8
Weighted Chins
+11 = 96.7 x 7, 6, 5
TGUs, reps per side
16 x 2, 2
Restarting this cycle with higher TMs. These weights feel about right. BW 83.8 this morning, another week to 10 days until I hit my goal of 83. Then will decide whether to continue cutting or bulk a little bit. I never want to be above 86 again, look and feel gross above that weight. Maybe I can stay between 80-85 with cut-bulk cycles.
[QUOTE=ECGordyn;1631194923]I never want to be above 86 again, look and feel gross above that weight.[/QUOTE]
Haha, it wasn't until winter and I started to wear pants that I realized how difficult it was for me to tie my own shoes because of how big I was getting (around 205lbs or 93kg at your height)
Week 1 Day 2 partial
CG Bench
90 x 10, 10, 9
Inverted Row
+10 x 10, 10, 10
Bent Press KB
16 x 1, 3, 3, 3 reps per side
Only upper today. Got in late from weekend trip with wife and had limited time. Trying out this Bent Press exercise, seems pretty good for core and lat stability, and shoulder and hip mobility. Still learning the technique.
[youtube]9i_BmMN6RZA[/youtube]
Week 1 Day 2.2
Squat
140 x 5, 5, 5
SLDL
130 x 7, 7, 7, 7
TGUs, reps per side
16 x 2
Squat comin' back nicely. SLDL was tough. Core felt fried so only did 1 set of TGU.
[youtube]RCJqHalz_mA[/youtube]
[youtube]yMl07fVu_xc[/youtube]
Week 1 Day 3
Pin Squat beltless full depth
120 x 6, 6, 6
Comp. Pause Bench
90 x 6, 6, 6
OHP
50 x 10, 10, 10
Weighted Chins
+10 = 96.2 x 8, 6, 5
TGU, reps per side
16 x 3, 2
Supposed to do pin bench but couldn't set the pins at the right height. Donno what happened as I've done it before with pins right at the chest. Weird.
[youtube]3dZOD62VDgg[/youtube]
Week 1 Day 4
SLDL beltless
137 x 6, 6, 6
Larsen
82 x 10, 10, 10, 10
Inverted Row
+10 x 10, 10, 10, 8
Bent Press KB
16 x 3, 4, 3
[youtube]mYf5yuao_gQ[/youtube]
[youtube]GpmHHpqES2c[/youtube]
[youtube]AW6sTuJkGgA[/youtube]
Week 2 Day 1
Squat beltless
125 x 6, 6, 6, 6
T&G Bench
92 x 6, 6, 6, 6
OHP
55 x 8, 8, 8 @10
Weighted Chins
+11 = 96.8 x 7, 5, 5
TGU, reps per side
16 x 3, 2, 1
Overall mediocre. Still cutting.
[youtube]tgVohAVj95Y[/youtube]
[youtube]fTCKbk2J6Os[/youtube]
Week 2 Day 1 repeat
Squat
125 x 6, 6, 6, 6
T&G Bench
92 x 6, 6, 6, 6
OHP
50 x 8, 8, 8
Weighted Chins
+11 = 97.7 x 7, 5, 5
TGU, reps per side
16 x 3, 2
Repeated a day. Can't get off the ground with consistent training.
Not sure what you mean with can't get off the ground. Do you mean hard to follow a schedule?
[QUOTE=SaviorSelfJT;1632470083]Not sure what you mean with can't get off the ground. Do you mean hard to follow a schedule?[/QUOTE]
Can't sustain motivation. Metaphor like a plane can't stay up in the air
[QUOTE=ECGordyn;1632474213]Can't sustain motivation. Metaphor like a plane can't stay up in the air[/QUOTE]
Know how you feel, gets really hard to keep training once you are past the point of regularly breaking PRs or even regress a little. I keep thinking as long as I keep putting in the work, the gains will eventually come. Stimulants/caffeine can help if you are in a rut but its not sustainable long term
Week 2 Day 2.1
Squat
140 x 6, 6
130 x 6
KB Halo
8 x 10, 10
CG Bench
85 x 8, 8, 8
Bent Press
16 x 5, 5
Halo as a shoulder warmup and mobility movement. Still learning bent press.
[youtube]pOLIEi3hSYY[/YouTube]
[youtube]balbDWdkFoA[/YouTube]
[youtube]x4kjIUmHZCY[/YouTube]
[youtube]Y9btQuolOKs[/YouTube]
Cg and larsen bench looking great.
Think you need more singles though 😉
Looking good EC. Honestly not sure what that bent press is supposed to be for though lol. Is it more for your core or more of an isolated vertical press?
I am running that program I mentioned in my other thread. Will check in on how the low volume-high weight & frequency approach goes.
[QUOTE=WolfRose7;1632670763]Cg and larsen bench looking great.
Think you need more singles though ������[/QUOTE]
Cheers. Honestly I'm enjoying the break from heavier reps for now. There's time for that later in the year.
BTW u still logging here?
[QUOTE=EliKoehn;1632671243]Looking good EC. Honestly not sure what that bent press is supposed to be for though lol. Is it more for your core or more of an isolated vertical press?
I am running that program I mentioned in my other thread. Will check in on how the low volume-high weight & frequency approach goes.[/QUOTE]
Bent press I do more for mobility and core than anything, though there are some pretty cool heavy barbell bent presses I might try some day. For a long time I've had a tight QL during squat or DL warmups, and I'm hoping the bent press will help with that for stretching the QL, hams, and hips.
Week 1 Day 2.2
SLDL beltless
135 x 6, 6, 6, 6
Good Morning
70 x 5
Inverted Row
+10 x 12, 12, 12
TGU
16 x 3
Tried good mornings but felt awkward as f*ck. Only 1 set of TGU, core was weak and overall felt unsteady and wobbly
[youtube]3WyOOnWqUO4[/youtube]
[youtube]MVKtcjOfKrY[/youtube]
Some nasty deadlift assistance work that.
Not logging since am full coached.
Will update every dev block with start and end vids, might start a new log for that.
Week 2 Day 3
Pin squat beltless
125 x 5, 5, 5
KB Halo
8 x 10, 10
Comp. bench
95 x 5, 5, 5
OHP
45 x 12, 12, 12
Weighted chins
+12.5 = 97.7 x 7, 6, 5
Bent press
16 x 5, 5
Stronger on chins, cool.
[youtube]HO1SD4bMfcA[/YouTube]
[youtube]OFRIizCQxV0[/YouTube]
[youtube]UGyuUeO04nI[/YouTube]
Week 2 Day 4
DL beltless
140 x 5, 5, 5
KB Halo
8 x 10, 10
Larsen
87 x 8, 8, 8, 8
Inverted Row
+15 x 10, 10, 8
TGU, reps per side
16 x 3, 3
[youtube]961cL0XDKm8[/YouTube]
[youtube]4ZEkIjzedp8[/YouTube]
Wk 1 Day 1
Squat beltless
120 x 7, 7, 7, 7
KB Halo
8 x 10, 10
T&G Bench
87 x 7, 7, 7, 7
OHP
45 x 12, 12, 12
Weighted chins
+12.5 = 98.1 x 6, 5, 4
TGU
16 x 2, 2 reps per side
Didn't seem to lose strength after 9 day break eating at maintenance. TGU was the hardest. Bodyweight holding around 83.5 for the past 4 weeks.
[youtube]2nEMsK0VX18[/youtube]
[youtube]yzJFx5FY-lw[/youtube]
[youtube]SLbmkAbvxes[/youtube]
Wk 1 Day 2
DL beltless
130 x 7, 7, 7, 7
CG bench
90 x 8, 8, 8
Inverted row
bw x 12, 11, 10, 11
DLs a little sloppy.
[youtube]kB0FfvoZO3I[/youtube]
[youtube]ZFSeiMcj1tY[/youtube]
Wk 1 Day 3
Pin squat beltless
120 x 6, 6, 6
KB Halo
8 x 10, 10
Comp. Bench
90 x 6, 6, 6
OHP
47 x 12, 12, 12
Weighted Chins
+12.5 = 98 x 6, 5, 5
Just the main stuff today.
Wk1 Day 4
MSSGDL beltless
130 x 6, 6, 6
Gliding Leg Curl
bw x 8, 10, 11
KB Halo
8 x 10, 10
Larsen
82 x 10, 10, 10, 10
Inverted Row
bw x 15, 12, 12, 12
[youtube]UWCuhbAmqK8 [/youtube]
[youtube]68iCaeTmh8s [/youtube]
[youtube]grUktFd8i2Q[/youtube]
Wk 2 Day 1
Squat beltless
125 x 6, 6, 6, 6
KB Halo
8 x 10, 10
Comp. pause bench
92 x 6, 6, 6, 6
OHP
50 x 10, 10, 10
Weighted chins
+12.5 = 97.5 x 7, 6, 5
[YouTube]eUJ7U2SxOpo[/YouTube]
[YouTube]xTqNwjZkWGU[/YouTube]
[YouTube]5z2obfLoA04[/YouTube]