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Week 7 Day 1.1
Squat
175 x 1
130 x 4, 4, 4, 4
Rather rusty after traveling, chilling, eating, climbing mountains, and swimming for 4 days with wife and friends. Progress anyway. Squat today was my PR 11 weeks ago, moved better today than last time.
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looks like probably @9? not sure how much grind you have in you in general.
Solid, definitely think you have more usually
Week 7 Day 1.2
Bench
135 x 1
97 x 4, 4, 4, 4, 4
OHP
60 x 6, 6, 6
Stoked as a m*therf*cker about bench. Cool. Pause could have been smoother and longer, but ok. I don't think I'll quite hit 140 this cycle, but 137 will be fine. That's a 300 pound bench if I make it. First time I squatted 300 I finally thought I was really strong. Now I can almost bench it. Cool.
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[QUOTE=WolfRose7;1615803081]looks like probably @9? not sure how much grind you have in you in general.
Solid, definitely think you have more usually[/QUOTE]
Thanks. Sometimes I do have more, but then sometimes I've felt great yet fallen on my face. Been bitten hard enough to be cautious first and celebrate a small win, rather than lament a big fail.
Brilliant bench PR mate!
Ha oh man am I in or am I in!
I’m in
[QUOTE=Raigs;1615976871]Ha oh man am I in or am I in!
I’m in[/QUOTE]
Thanks, I appreciate that man.
Shouldn't even log this but let it be. Crashed today big time. Aimed for DL 197 x 1 but barely broke the floor. Immediately reset and tried again, same. Did a set of 150 x 4 and just didn't have any heart for it.
Don't know what the problem was but moving forward I'll try 197 again next week.
[QUOTE=ECGordyn;1616001321]Shouldn't even log this but let it be. Crashed today big time. Aimed for DL 197 x 1 but barely broke the floor. Immediately reset and tried again, same. Did a set of 150 x 4 and just didn't have any heart for it.
Don't know what the problem was but moving forward I'll try 197 again next week.[/QUOTE]
I dropped the 4th rep of 130 yesterday if it makes you feel better.
Deads are weird, **** happens
[QUOTE=WolfRose7;1616005451]I dropped the 4th rep of 130 yesterday if it makes you feel better.
Deads are weird, **** happens[/QUOTE]
Yeah just a bad day. Wednesdays are long at work and it's so d*mn hot in Thailand lately.
Week 7 Day 3
Pause squat
170 x 1
Tempo squat 3.2.3
135 x 2, 2
Bench
120 x 2, 2, 2
Bench close grip
110 x 3, 3, 3
Squat
150 x 4, 4, 4
Hard work today with squats at the end. Skipped them and bench yesterday after that bad DL set, so made up the work today. Will add the feet up bench next session.
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Week 7 Day 4
Pause DL
180 x 1
170 x 2, 2, 2
Bench T&G
125 x 3, 2
Larsen press
110 x 3, 3
DL doesn't seem to be doing well these past 2 weeks. Got greedy on bench so only got 2 reps second set. Larsen is a lot harder than feet up. It almost completely flattens the arch.
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Week 8 Day 1
Squat
180 x 1
140 x 3, 3, 3
Bench
137 x fail
100 x 3, 3, 3, 3
OHP
65 x 5, 5
Damn. Sad fail on bench, I really thought I had it. Try again next week. OTOH squat is a long-pursued PR. Might hit 185 next week!
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Awesome lifts. I've been quietly following this...
How many sets do you attempt before reaching the top single? Or do you know upfront exactly what you're going to attempt?
I have your max estimate around 132.5-135 so I'm guessing that bench was close.
That squat was impeccable, was that your first 180?
Cheers guys.
[QUOTE=SuffolkPunch;1616476941]How many sets do you attempt before reaching the top single? Or do you know upfront exactly what you're going to attempt?[/QUOTE]
I set a goal for the next week based on how this week moved. So, last week, 135 moved smooth enough to make 137 possible, I thought. Added fail vid.
[QUOTE=WolfRose7;1616477001]I have your max estimate around 132.5-135 so I'm guessing that bench was close.
That squat was impeccable, was that your first 180?[/QUOTE]
First 180 and PR, thanks. :) Where did you pull that estimate from? Today I jumped from 120 warmup to 137, maybe that was a bad call. Last week I jumped from 125 to 135.
[QUOTE=ECGordyn;1616481281]Cheers guys.
I set a goal for the next week based on how this week moved. So, last week, 135 moved smooth enough to make 137 possible, I thought. Added fail vid.
First 180 and PR, thanks. :) Where did you pull that estimate from? Today I jumped from 120 warmup to 137, maybe that was a bad call. Last week I jumped from 125 to 135.[/QUOTE]
Just based on recent Vid RPEs.
Man nice work. That squat PR then attempting a bench pr in the same session is always a feat.
[QUOTE=Raigs;1616497711]Man nice work. That squat PR then attempting a bench pr in the same session is always a feat.[/QUOTE]
Thanks, I've done it before but just wasn't up to speed for that 137.
F*ck awful day. Train wreck at work. Didn't have p*ss to stain my pants.
DL
185 x 1
150 x 3, 3, 3
Bench
120 x 1
110 x 1
Squat
130 x 1
That's it fellas. Taking advantage of this negative situation by starting my cut early. Final numbers this cycle are 180/135/190x2
Will repeat the past 4 weeks as maintenance then start the next cycle around 4 Nov. Thanks for following.
Week 1 Day 1
Squat
165 x 3
120 x 6, 6
Bench
120 x 3
100 x 6, 6
OHP
55 x 8, 8, 8
First day of cut. Squats were fine. Bench was harder than I expected. Tomorrow DLs and pulls.
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I think there's a possibility your eccentrics on bench are a tad slower than necessary and that's making it a bit harder off the chest.
[QUOTE=WolfRose7;1616881151]I think there's a possibility your eccentrics on bench are a tad slower than necessary and that's making it a bit harder off the chest.[/QUOTE]
Yeah I felt that during the first rep for sure.
Week 1 Day 2
DL
175 x 3
140 x 6, 6
Pendlay
85 x 6
87 x 6, 6
Chins
bw 87.0 x 8, 7, 5
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Week 1 Day 3
Pause squat
155 x 3
Bench T&G
100 x 8, 8, 8
BB lunges
30 x 10, 10, 10
OHP
55 x 9, 9, 7, 2
Week 1 Day 4
MSSGDL
140 x 6, 6, 6
Pendlay
87 x 7, 7, 7
Bench T&G
105 x 5, 5, 5
Chins
bw 88.4 x 9, 6, 6
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Week 2 Day 1
Squat
170 x 2
140 x 6, 6
OHP
55 x 9, 9, 9
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[QUOTE=ECGordyn;1617346511]Week 1 Day 4
MSSGDL
140 x 6, 6, 6
Pendlay
87 x 7, 7, 7
Bench T&G
105 x 5, 5, 5
Chins
bw 88.4 x 9, 6, 6
[youtube]BvegfcKubyQ[/youtube][/QUOTE]
Those pulls are disgustingly smooth.
[QUOTE=WolfRose7;1617449991]Those pulls are disgustingly smooth.[/QUOTE]
A bit too light I guess. That movement feels good anyway
Week 2 Day 2
DL
185 x 2
MSSGDL
150 x 6, 6
Pendlay
90 x 6, 6, 6
Chins
bw 87.6 x 8, 7, 6
BB curls
25 x 6
20 x 10, 10
Sadly I've lost almost no weight since starting this cut 10 days ago. Let that be a lesson in not tracking calories, hopefully.
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Week 2 Day 3
Bench
100 x 5, 5, 5, 5, 5
OHP
55 x 10, 10, 10
Only presses today. Felt like the wrong idea to squat after DLs yesterday. Started Nuckols' intermediate medium volume bench program from his 28 programs, will run for the next 4 weeks.
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Hello m8. Back in here to check some solid lifting.
[QUOTE=Millz12323;1617856781]Hello m8. Back in here to check some solid lifting.[/QUOTE]
Cheers man, looking forward to seeing yours again.
Week 2 Day 3
Pause squat
160 x 2
Squat
150 x 4, 4, 4
BB lunges
35 x 10, 10, 10, 10
Ab wheel rollouts / deadbugs
3 x 10 / 10
Reverse crunches
bw x 10, 10
Crunches
bw x 15, 15
BB curl
35 x 2 sloppy
Squats feelin' crusty. Cutting's no fun. A bit of discomfort in lower abs during lunges, might switch to BSS.
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Week 2 Day 4
Bench T&G
67 x 8
80 x 6
92 x 4, 4
Comp. bench
107 x 3, 3
OHP
50 x 8, 8
OH tricep extensions
Yellow band x 10, 10, 10
Curls
20 x 10, 10, 10
Heavier set of bench felt good but not exactly strong. Wonder what the amrap at 107 will be on Friday.
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yup checking in
sounds like you got a lot stronger just taking a quick glance at your logs, especially your deadlift as I seem to recall you were struggling with it a little bit
good job m8 keep it up
[QUOTE=sooby;1618017281]yup checking in
sounds like you got a lot stronger just taking a quick glance at your logs, especially your deadlift as I seem to recall you were struggling with it a little bit
good job m8 keep it up[/QUOTE]
Thanks mate. Impressive memory you have. Yes DL was problematic last year but this year it's better. Biggest change I made was controlling the eccentric/keeping position throughout, and somehow getting more comfortable. I think I found a good stance, can stay out over the bar better, and now I'm working on better lat engagement for this pivot block/cut. Watch out world. ;)
Bench T&G
107 x 8 (amrap)
Day 3 of Nuckols bench. [I]Might[/I] have had 9 reps but misgrooved the 8th rep.
Seriously considering nixing this cut and training hard again. I guess I might gain ~3 kgs by 31 Dec (based on weight gain over the past 4 months, about +0.28 kg per week), that would put me around 89. Heavier than I want to be, but also stronger than 89 last year. I'm probably 90% decided to go ahead and do it.
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Back on the gain train. Will run 12 weeks of the Calgary 16 week program, omitting weeks 9-11 from the 16 week. This will be basically the 8 week with a new block at the beginning.
Week 1 Day 1
Squat
120 x 7, 7, 7, 7
Bench
90 x 7, 7, 7, 7
OHP
55 x 8, 8, 8
Chins
bw 87.1 x 8, 8, 6
Conditioning took a big hit. Feels good to have real structure to lifting again.
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Yeah, screw cutting. My weight always find a level anyway. My appetite always puts me around 85-87kg
The 16 week program sounds interesting, I didn't see any >5 rep stuff in the 8 week, that would suit me in the early stages of the cycle.
Is the 16 week program intended to be more or less advanced than the 8 week?
[QUOTE=SuffolkPunch;1618385131]Yeah, screw cutting. My weight always find a level anyway. My appetite always puts me around 85-87kg
The 16 week program sounds interesting, I didn't see any >5 rep stuff in the 8 week, that would suit me in the early stages of the cycle.
Is the 16 week program intended to be more or less advanced than the 8 week?[/QUOTE]
I couldn't say about level of advancement for the 16 week. I'd guess it just fits a different demographic or training schedule. Weeks 5-8 and 12-15 look exactly the same as weeks 1-4 and 5-8 respectively in the 8 week. There is much more exercise variety across the 4 different blocks, so in that regard it could be intended for more advanced/experienced trainees.
[QUOTE=SuffolkPunch;1618385131]Yeah, screw cutting. My weight always find a level anyway. My appetite always puts me around 85-87kg
The 16 week program sounds interesting, I didn't see any >5 rep stuff in the 8 week, that would suit me in the early stages of the cycle.
Is the 16 week program intended to be more or less advanced than the 8 week?[/QUOTE]
From memory the 8 week was just a cut down version of the 16 they released later on
Week 1 Day 2
DL
135 x 7, 7, 7, 7
Bench 3ct pause
80 x 5, 5, 5
Pause squat
135 x 5
125 x 5
115 x 5
Pendlay
80 x 8, 8, 8
Man that was tough. Long pauses on bench. Not sure those rows can be called Pendlays exactly because of my back angle but I'll keep them that way because that angle looks very close to my DL angle. Next chance I get I'll video from side and compare, hoping for some carryover.
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Can't really 8 rep a Pendlay anyway since it's supposed to be a power movement.
One thing I would say is the wrist curl Is probably taking away some focus from where you want it.
[QUOTE=WolfRose7;1618468041]Can't really 8 rep a Pendlay anyway since it's supposed to be a power movement.
One thing I would say is the wrist curl Is probably taking away some focus from where you want it.[/QUOTE]
How to eliminate wrist curl in a row? I've always done it, I guess.
Week 1 Day 3
Pin squat
115 x 6, 6, 6
Pin bench (chest level)
90 x 6
95 x 6, 6
OHP
60 x 6, 6, 6
Chins
bw 87.4 x 8, 8, 6
Enjoyed the pin work. First time trying it. Really trains positioning, and if you get off track, you definitely feel it. Might raise the pin on bench, feels like it barely unloads the weight at that level. Pins are 2 inches apart so I'd rather keep it as low as possible if I can get used to it.
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[QUOTE=ECGordyn;1618655801]How to eliminate wrist curl in a row? I've always done it, I guess.[/QUOTE]
2 things that might help, focusing on leading with elbows instead of arms, and a thumb over grip
Week 1 Day 4
DL
125 x 6, 6, 6
Bench T&G
85 x 10, 10, 10, 10
MSSGDL
80 x 8, 8, 8
Row
80 x 8
85 x 8, 8
BB skullcrushers
30 x 10
32 x 10, 10
BB curls
25 x 10, 10, 10
Birddogs
6, 6, 6 reps per side
Ab wheel rollouts
8, 8
Long workout but felt great. Loads of posterior chain work. DL was supposed to be pause DL, realized that after the 2nd set but just carried on with reg. DL. First 3 vids compare back angle of DL, MSSGDL, and row. We'll see how that combination develops over this block.
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That's ****ing work man, these are the sessions that set you up for big things later
Week 2 Day 1
Squat
125 x 6, 6, 6, 6
Bench
95 x 6, 6, 6, 6
OHP
50 x 9
55 x 9
50 x 9
Chins
bw 87.9 x 8, 8, 8
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