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Type: Posts; User: jademonkey

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  • Today: Squat: (350x1)x3 / 305x3 / 310x3 / 310x3...

    Today:
    Squat:
    (350x1)x3 / 305x3 / 310x3 / 310x3 / 280x5 / 280x5or6 (lost count somehow)
    OHP:
    (160x1)x3 / (145x3)x3 / 130x5 / 130x9

    Chin ups: 1x one arm bent arm→slow negative / 2x archer (one...
  • Bench day: 280x1 / 275x1 / 275x1 / 245x3 / 245x3...

    Bench day:
    280x1 / 275x1 / 275x1 / 245x3 / 245x3 / 225x5

    Chin ups:
    +75x5 / +100x1 / +100x1 / single arm scapula pulls / single arm hangs / single arm negative

    Front Squat:
    135x10 / 175x8 /...
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    I just hit 1.7 this month, but I really want 3...

    I just hit 1.7 this month, but I really want 3 plates. Then 2.0x and I'll feel strong... maybe. I see big guys at the gym benching 3 plates for reps and feel weak until I look in the mirror and...
  • Keeping with the theme of lowering the weight on...

    Keeping with the theme of lowering the weight on my singles and adding some more reps with triples.

    Sumo DL:
    (445x1)x3 / (405x3)x3 / deficit (375x5)x3
    Really nice to not be going right to the...
  • Squat depth looks there. You place the bar back...

    Squat depth looks there.
    You place the bar back so gently lol!
  • Poll: Strength. Specifically strength for size. I...

    Strength. Specifically strength for size. I mentally don't care to get strong if I have to add fat. I also don't care to build muscle just for the hell of it. Its a nice side benefit though, and...
  • Squat day yesterday, lowered the weight and added...

    Squat day yesterday, lowered the weight and added some triples:
    (345x1)x4 / 325x2 / (305x3)x3

    Overhead press:
    160x1 / 160x1 / 150x2 / 150x2 / 140x3

    RDL, one arm bent arm hangs, one arm...
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    79,468

    Since May 26: June 1, low bar - 4475 June 3,...

    Since May 26:
    June 1, low bar - 4475
    June 3, low bar - 6280
    June 9, low bar - 4525
    June 11, low bar - 6300
    June 21, low bar - 6020
    June 23, low bar - 4675
    June 28, low bar - 6350
    June 30,...
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    13
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    1,225

    Yeah I'd been racing for years, 50 races a year,...

    Yeah I'd been racing for years, 50 races a year, 10,000 miles a year, and by that point not getting any faster. I was Cat 2 (Cat 5 being beginner and Cat 1 being highest amateur rank). Cat 2 usually...
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    Which is it? What is the actual length, measured...

    Which is it? What is the actual length, measured in some standard units that others use, preferably km or miles?

    If the goal is merely to complete 26.2 miles of jogging, then "a lot of size and...
  • Tried today letting shoulder blades come forward....

    Tried today letting shoulder blades come forward. Pretty much the exact same difficulty, slightly less pump on outer pecs and more on inner pecs.

    --
    2 hours in the gym today:

    Bench:
    (280x1)x3...
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    4
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    616

    Probably too much volume not enough rest. So you...

    Probably too much volume not enough rest. So you can't really get full intensity on the lifts. I like 3 minutes rest, but maybe try like 90-120 seconds and less volume if you really like short rest...
  • Hmm. I used to do that when I started, then I...

    Hmm. I used to do that when I started, then I read otherwise on THE INTERNET so I switched. I'll switch back.
  • Do they? I always read to retract scapula for flys

    Do they? I always read to retract scapula for flys
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    13
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    1,225

    Gotta be careful though. I joined a gym in...

    Gotta be careful though. I joined a gym in October '18 so I could squat for 2 or 3 months to build a strength base for the next bike racing season. Never quit the gym and never raced again :(
  • I tend to not shrug at the top of overhead press....

    I tend to not shrug at the top of overhead press. I started doing overhead shrugs separately though. But forward? I threw in some push ups at the end of my workout today.
  • Replies
    13
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    1,225

    You can do single leg romanian deadlift if you...

    You can do single leg romanian deadlift if you don't have much weight. One leg back and unused (you can elevate it behind you or just hold it in the air if you can balance). Hold weight in hands....
  • Another question: Do you do anything for...

    Another question:

    Do you do anything for scapular protraction? Seems that no exercise I know of with weights include protraction. With bodyweight stuff there's push ups, planches, circles, P bar...
  • Deadlift day. As expected, couldn't deadlift for...

    Deadlift day. As expected, couldn't deadlift for s*** today with my back still recovering from that squat. So just did a few wimpy singles (455 / 435 / 405) and a couple sets of deficit (375x4 /...
  • 375 max squat yesterday. Rounded back. Not really...

    375 max squat yesterday. Rounded back. Not really apparent in video but didn't feel nice.
    fQMongKFnwk

    Also did 170 OHP. Was hard but not crazy hard so went for 175, which barely moved a few...
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