Let's chase new totals for the end of 2020!

[EliKoehn]

Today I got a successful 3 x 3 at 415 on deadlift, and came just shy of a successful 3 x 3 bench at 285 (failed just before the lockout).

[ECGordyn]

Long enough for what protocol? They are way longer than a comp pause.
Probably @8

Id give you a press command for those!

I would like to see you a little tighter on the hold as there is a little rotation going on.

Its hard to say what rpe, not seen enough of your sets to be sure. They didn't look like they slowed exceptionally.

Thanks for the eyes, gentlemen. That vid was the 5th set, so, higher RPE than lifting that weight fresh. I can feel and see the rotation during the rep. My right shoulder is higher than my left, I've noticed when I squat. Tight traps, rotator?...I don't know. Continue practicing pause benches to stay tight at the bottom will help?

First day post mini deload

Spoiler!

Squats a bit high on the top set and down, generally happens when I'm trying to get tighter so not that worried.
Bench was easier than expected but decided not to bother going above the @7

The 135 is deep enough. The 145 looks borderline or maybe 1 cm high.

[CW47]

3 rep max for me again today. This time it was a banded Sumo Deadlift.

Max Lower - Sumo Deadlift
245 pounds + Mini Band - 1 set x 3 reps
265 pounds + Mini Band x Fail

The 245 felt fairly easy, so I jumped to 265 and could only get the weight about an inch off the ground. Weird. I was so sure I could hit it that I ended up trying it 3 times. I failed on all of them, lmao. You can see in the video that I got pulled forward on the 265 attempt. I didn't attempt to power through it once I got out of position. On the third attempt I was able to keep good positioning, but still couldn't complete a rep. I'm still surprised I wasn't able to complete even 1 rep at 265.

[EliKoehn]

Alright guys, we have hardly seven more weeks in this anomaly of a year to log in some new totals. For the home stretch, I think stating a specific goal will remind me to try hard enough to get there.

My Year-End Goals:
Bench: 325
Squat: 365
Deadlift: 495** 505
Strict Curl: 145

Man I want those five plates so bad!

Great work to everyone else and let's keep this going!

EDIT: Scratch that, I'm going for over 500!

[WolfRose7]

Alright guys, we have hardly seven more weeks in this anomaly of a year to log in some new totals. For the home stretch, I think stating a specific goal will remind me to try hard enough to get there.

My Year-End Goals:
Bench: 325
Squat: 365
Deadlift: 495** 505
Strict Curl: 145

Man I want those five plates so bad!

Great work to everyone else and let's keep this going!

EDIT: Scratch that, I'm going for over 500!

Hmmm

Squat 165
Bench 135+
Conv dead 190
Sumo dead 195
Strict curl 5000
Larsen 120

[ECGordyn]

Hmmm

Squat 165
Bench 135+
Conv dead 190
Sumo dead 195
Strict curl 5000
Larsen 120

Is that curl a tonnage goal for the block?

My targets:
Bodyweight <88.5 / 195
Squat 195 / 430
Bench 145 / 320
DL 215 / 475

Seeing the numbers in lbs is actually intimidating. I'll stick to kilos.

[Camarija]

I did a dumb.

Tl;Dr - Follow the program or consequences will follow.

Knee Pain, Energy Drain

I strayed from the program because I felt like hulking out.

Week 5 Day 1 I went overboard on Squats. Hit 305 lbs for 3 Reps at RPE 8, fine. But instead of following that with 6 sets of 5 reps at 235 lbs, I decided HULK SMASH! So I followed up with:
275 lbs x 4
265 lbs x 5
255 lbs x 6
245 lbs x 7
235 lbs x 8
225 lbs x 8

That was fun, and it felt fine at the time, but it was obviously overkill in terms of volume, intensity, and fatigue.

Week 5 Day 2 I went overboard with Deadlifts. I was supposed to hit 3 reps at RPE 8. I started with 365 lbs and it was too easy, hit 4 reps.


So I decided HULK SMASH for 385 lbs, it was about right there at RPE 8


I should have been doing 6 sets of 5 reps at around 275 lbs now, but at this point the demon in me took the wheel and decided to push it 385 lbs for 5 reps, form be damned


So I don't drop to 275 lbs for reps of 5, nope, instead:
365 lbs x 3
345 lbs x 4
325 lbs x 5
315 lbs x 5

I felt so cool at the time. I really did.

Finishing up my workout was squats for 3 sets, reps of 4 at RPE 8, which should be around 295 lbs. No big deal right?
N O P E!

My knees were absolutely killing me and my energy was gone. I made it to finish up my warm up sets of 275 lbs x 3 and I was done. I couldn't even make it to my first work set of squats.

I'm taking a rest day tomorrow and icing my knees but heck. Damn my short sightedness!! I vow to not stray from the program further!!

*edit*
My bench is blowing up, I'll get above 260 lbs, and my strict curl will probably end between 115 and 125 lbs. My deadlift is looking better, maybe 455 lbs by end of year. My squat, it depends on whether or not my knees can recover from the intense pain; could be as low as 345 lbs, or as high as 375 lbs. If everything goes well and as planned, I'm hitting 1,100 for the big 3 in about 4/5 more weeks at around 195 lbs body weight.

[Camarija]

Hmmm

Squat 165
Bench 135+
Conv dead 190
Sumo dead 195
Strict curl 5001
Larsen 120

[EliKoehn]

Camarija, are you really hitting those numbers training less than a year? Reps!

Today I squatted a simple 5 x 5 at 225, something normally wonky and challenging, but it was smooth and easy today (definitely noticing plenty of carryover from the recent deadlifts). Also did heavy shrugs, pullups, bench and dips.

EDIT: Reps if I could again, that is...

[Camarija]

Camarija, are you really hitting those numbers training less than a year? Reps!

Today I squatted a simple 5 x 5 at 225, something normally wonky and challenging, but it was smooth and easy today (definitely noticing plenty of carryover from the recent deadlifts). Also did heavy shrugs, pullups, bench and dips.

EDIT: Reps if I could again, that is...

Thanks bro!!

I started training back around 2012 with a few failed attempts at starting strength, but I was never consistent. In 2013 I made more effort to be consistent, but I took breaks of months off at a time. I still got a decent strength base though. 2014 I just trained heavy and often, got strong, but my form was terrible and I developed constant pain in my lower back and upper back. I ended up just stopping exercise altogether around mid 2014. Spent those years forgetting that physical exercise was a thing and drank for hours in bars almost daily.

So yeah, after 5 and a half years realizing my health was heading to a bad place I decided to change it up. This is the longest run I've had at consistent training, and I'm trying to make the most of it while I can

While I can't see myself catching you this year (holy bench), I'll try chasing you for next year >:-)

[ECGordyn]

I did a dumb.

Tl;Dr - Follow the program or consequences will follow.

Knee Pain, Energy Drain

I strayed from the program because I felt like hulking out.

<snip>

*edit*
My bench is blowing up, I'll get above 260 lbs, and my strict curl will probably end between 115 and 125 lbs. My deadlift is looking better, maybe 455 lbs by end of year. My squat, it depends on whether or not my knees can recover from the intense pain; could be as low as 345 lbs, or as high as 375 lbs. If everything goes well and as planned, I'm hitting 1,100 for the big 3 in about 4/5 more weeks at around 195 lbs body weight.

Yeah man no need to go nuts like that lol. Weeks 7 & 8 give you the chance to hulk out with a lot less work through the week. Weeks 5 & 6 are actually good hypertrophic weeks with all that moderate volume, then you supercompensate later. If you've got the time in your end-of-year plan, you might just repeat wk 5 next week at the planned intensities, cuz surely you'll still be carrying fatigue from the past 2 workouts.

[EliKoehn]

Thanks bro!!

I started training back around 2012 with a few failed attempts at starting strength, but I was never consistent. In 2013 I made more effort to be consistent, but I took breaks of months off at a time. I still got a decent strength base though. 2014 I just trained heavy and often, got strong, but my form was terrible and I developed constant pain in my lower back and upper back. I ended up just stopping exercise altogether around mid 2014. Spent those years forgetting that physical exercise was a thing and drank for hours in bars almost daily.

So yeah, after 5 and a half years realizing my health was heading to a bad place I decided to change it up. This is the longest run I've had at consistent training, and I'm trying to make the most of it while I can

While I can't see myself catching you this year (holy bench), I'll try chasing you for next year >:-)

Thanks, although you might already have me beat on deadlift. I was looking back to see since your repped sets were impressive, but couldn't find it: what's your max?

As an open question for everyone, what do you all think is a "good" squat, as a function of bodyweight and relative to bench and deadlift? Speaking generically, "good" is somewhat hard to define, but I roughly mean something that would be considered impressive at most local gyms and is at least respectable to just about everyone.

This is hard for me to gauge, as I tend to struggle with the squat quite a bit, and some people seem really to have a natural aptitude for it right away.

So, if I get to the five plate deadlift and keep or improve my three plate bench, what do you think an equivalent squat would look like? A four plate squat for instance, to my mind, is more impressive than a five plate deadlift and a three plate bench, even though I relish the other two lifts much more.

Thoughts?

[ECGordyn]

As an open question for everyone, what do you all think is a "good" squat, as a function of bodyweight and relative to bench and deadlift? Speaking generically, "good" is somewhat hard to define, but I roughly mean something that would be considered impressive at most local gyms and is at least respectable to just about everyone.

This is hard for me to gauge, as I tend to struggle with the squat quite a bit, and some people seem really to have a natural aptitude for it right away.

So, if I get to the five plate deadlift and keep or improve my three plate bench, what do you think an equivalent squat would look like? A four plate squat for instance, to my mind, is more impressive than a five plate deadlift and a three plate bench, even though I relish the other two lifts much more.

Thoughts?

I'd say 4 and a half plate squat if the DL is 5. "Impressive" is a very relative term, eh?

[WolfRose7]

Thanks, although you might already have me beat on deadlift. I was looking back to see since your repped sets were impressive, but couldn't find it: what's your max?

As an open question for everyone, what do you all think is a "good" squat, as a function of bodyweight and relative to bench and deadlift? Speaking generically, "good" is somewhat hard to define, but I roughly mean something that would be considered impressive at most local gyms and is at least respectable to just about everyone.

This is hard for me to gauge, as I tend to struggle with the squat quite a bit, and some people seem really to have a natural aptitude for it right away.

So, if I get to the five plate deadlift and keep or improve my three plate bench, what do you think an equivalent squat would look like? A four plate squat for instance, to my mind, is more impressive than a five plate deadlift and a three plate bench, even though I relish the other two lifts much more.

Thoughts?

It's so dependant on weight and leverages especially comparing to deadlift... but I'd say 4 plates is always a solid respectable Squat
160kg for any amount of reps is cool (because I can't do it yet xD)

over 200kg is when I start to pay attention, they either know what they are doing or they are gifted af kids.

My deadlift sucks but I can't say I'd be impressed by less than... 240 ish

[EliKoehn]

I'd say 4 and a half plate squat if the DL is 5. "Impressive" is a very relative term, eh?

It's so dependant on weight and leverages especially comparing to deadlift... but I'd say 4 plates is always a solid respectable Squat
160kg for any amount of reps is cool (because I can't do it yet xD)

over 200kg is when I start to pay attention, they either know what they are doing or they are gifted af kids.

My deadlift sucks but I can't say I'd be impressed by less than... 240 ish

Wolf, you wouldn't be impressed by a deadlift that wasn't well over 500 pounds? Objectively or just for someone who already weighs half that much?

EC, you're saying the squat in this case, holding "impressiveness" constant, is only 92% as difficult as the deadlift at the same weight? I mean with the deadlift, you employ your entire back and you're lifting less of your own bodyweight, so I think the squat counts for quite a bit more at the same weight, but that is coming from a guy with weak legs and a relatively strong back, after all.

My legs must just be really weak... Even my 315 single (which was spot checked by a guy who reps 365) was barely achieved (I felt like I was going to bust a blood vessel in my eyes and get pinned to the floor), and I'm quite a bit heavier than all of you I think.

Honing in on the deadlift and working on my form has helped. A previous bad habit was to jut the knees forward beyond my feet, which is an inherently weak position. Also widening the stance and consciously utilizing more of the posterior chain, which I had been neglecting with a straight, knee-dominant form previously.

I am just perplexed that so many people can squat 3 or 4 plates multiple times a week like it's normal.

[Camarija]

Yeah man no need to go nuts like that lol. Weeks 7 & 8 give you the chance to hulk out with a lot less work through the week. Weeks 5 & 6 are actually good hypertrophic weeks with all that moderate volume, then you supercompensate later. If you've got the time in your end-of-year plan, you might just repeat wk 5 next week at the planned intensities, cuz surely you'll still be carrying fatigue from the past 2 workouts.

Thanks for the advice! Okay, I'll 'repeat' Week 5 next week and pretend this week just never happened. I'll throw together a squat, bench, row day tomorrow to fill in the gap and then rest up for the REAL Week 5.

[I'm still absolutely wiped today]

Thanks, although you might already have me beat on deadlift. I was looking back to see since your repped sets were impressive, but couldn't find it: what's your max?

As an open question for everyone, what do you all think is a "good" squat, as a function of bodyweight and relative to bench and deadlift? Speaking generically, "good" is somewhat hard to define, but I roughly mean something that would be considered impressive at most local gyms and is at least respectable to just about everyone.

This is hard for me to gauge, as I tend to struggle with the squat quite a bit, and some people seem really to have a natural aptitude for it right away.

So, if I get to the five plate deadlift and keep or improve my three plate bench, what do you think an equivalent squat would look like? A four plate squat for instance, to my mind, is more impressive than a five plate deadlift and a three plate bench, even though I relish the other two lifts much more.

Thoughts?

I think my Deadlift 1 RM Max with decent form is around 455 lbs right now. I THINK I could probably push it further, but my form would suck and consequently pose an injury risk.

I think a 'good' squat would be ( 135 lbs / 60 kg ) breaking parallel with good form and no butt wink. There are plenty of people that can squat above 135 lbs, but either their form is terrible, dive bomb into butt winks, or can't break parallel. If I see someone squatting with 135 lbs with good form breaking parallel and no butt wink, they have the potential to progress to their natural limit. That's true strength to me. Whereas just yesterday a dude squatting 455 lbs asked me to help spot him, and it seemed impressive until he stopped at a quarter squat. He continued to strip the weight down to 225 and never broke parallel. Forever weak IMO.

I think Squat to Deadlift ratio is weird because there are a ton of tall skinny dudes who deadlift 5+ plates but struggle with Squats because they are tall and skinny. I don't think there's some specific weight you would be naturally attuned to because your deadlift is #XYZ. If your squat is lagging, just focus on hammering your weaknesses. For example, my weaknesses include my adductors and my quads in the hole. Throwing in cossack squats, hip adductions, and working from the hole has helped my squat improve upon those vulnerabilities.

And yeah, like Wolf, deadlifts don't really impress me unless they're in serious territory. For me, that would probably be 6+ plates

[WolfRose7]

I've seen a lot of teenagers pull over 200kg, with very little technical work, just built to pull or ate and trained hard for 6 months.

A Squat is more of a measure of someone whose put the time and effort to technique and training to me usually, obviously there are still freaks who squat 200 without effort too, especially at 100kg+ bw.

What's everyone's opinion on Bench? Mine would be 160kg ish is where I'd start to take notice, the most I've spotted was 180 but it was very bro bounce.

[MyEgoProblem]

I'm biased as hell having trained with, lifted with, competed with and been spotted by multiple world record holders, champions and high level powerlifters...

I don't see a pl squat and or dead being good until they are in the 270kg+ (without gibbon arms) and bench being 175/3reds..

But commercial standards.... A 3pps bench is like gold dust. And anyone squatting 4 and pulling 5is a strong brah. (given not Dog**** half rep form)

Thanks for the eyes, gentlemen. That vid was the 5th set, so, higher RPE than lifting that weight fresh. I can feel and see the rotation during the rep. My right shoulder is higher than my left, I've noticed when I squat. Tight traps, rotator?...I don't know. Continue practicing pause benches to stay tight at the bottom will help?

My (experienced) guess is Pec minor and /or upper trap are for lack of a better term "tight" on the side that your shoulder is higher.

Hard to depress a scap that is getting pulled up n forward.

I get this.. dead hangs, lax ball in the upper 1/4 of the back and Pec minor. Its a 2min job to turn off the neurological tension.

[EliKoehn]

I've seen a lot of teenagers pull over 200kg, with very little technical work, just built to pull or ate and trained hard for 6 months.

A Squat is more of a measure of someone whose put the time and effort to technique and training to me usually, obviously there are still freaks who squat 200 without effort too, especially at 100kg+ bw.

What's everyone's opinion on Bench? Mine would be 160kg ish is where I'd start to take notice, the most I've spotted was 180 but it was very bro bounce.

A couple thoughts. I have no intention of offending here, but you upload your benches with your butt off the bench and your back at such a steep angle that it pretty much makes it an improv of the decline, reducing isolation and shortening the range of motion over simply lying flat on the bench (hence the title, "flat bench"). I'm not sure if that's orthodox form in powerlifting but it seems like it's also a "bro" shortcut.

And what do you mean by "start to take notice" here? That honestly sounds like you're saying you'd stoop down to pay attention to it. For my part, if it's more than I can do, I'll take notice. Please chime in if anyone reading this can pull six plates or bench three and a half.

[MyEgoProblem]

A couple thoughts. I have no intention of offending here, but you upload your benches with your butt off the bench and your back at such a steep angle that it pretty much makes it an improv of the decline, reducing isolation and shortening the range of motion over simply lying flat on the bench (hence the title, "flat bench"). I'm not sure if that's orthodox form in powerlifting but it seems like it's also a "bro" shortcut.

And what do you mean by "start to take notice" here? That honestly sounds like you're saying you'd stoop down to pay attention to it. For my part, if it's more than I can do, I'll take notice. Please chime in if anyone reading this can pull six plates or bench three and a half.

Yeah.. Ass up is no Bueno xD but the arch is fine, arching actually recruits more pecs that way and is safer for your shoulders and let's most ppl lift more for pl. But certainly a less aggressive arch will increase rom and very likely hyp gains for building purposes

And Flat bench refers to the bench being flat much more so than your back.. Full flat back just tells me someone doesn't know how to use their scaps n lats.

I pulled 255@7 that's a chip shy of 6 gym wheels and moved like a rocket, no need to go higher in training.

My bench.. Not so much with half my shoulder joint missing but I'm inching to 3pps now.

[WolfRose7]

A couple thoughts. I have no intention of offending here, but you upload your benches with your butt off the bench and your back at such a steep angle that it pretty much makes it an improv of the decline, reducing isolation and shortening the range of motion over simply lying flat on the bench (hence the title, "flat bench"). I'm not sure if that's orthodox form in powerlifting but it seems like it's also a "bro" shortcut.

And what do you mean by "start to take notice" here? That honestly sounds like you're saying you'd stoop down to pay attention to it. For my part, if it's more than I can do, I'll take notice. Please chime in if anyone reading this can pull six plates or bench three and a half.

I would hope my butt isn't off, I've had that issue but it's not been lately.
Arch is arch , I prefer to bench in a consistent manner with a tight retracted upper back. I also larsen bench, and cg, and hooklying which is the opposite of an arch.
I don't really value benches more or less based of arch, be like valuing a squat less because they have short quads lol.

Not sure where the bro comes in, bro benching is typically very loose shoulder bouncing bar off chest, no technique or tightness to be seen.

My form is generally powerlifting legal unless I've ****ed up the set.

Start to take notice is just a phrase for, oh that's cool/impressive, probably sit wherever im resting n watch the set if I was in a gym.

[Camarija]

Please chime in if anyone reading this can pull six plates or bench three and a half.

*spookies intensify*

'THIS IS CAMARIJA FROM THE YEAR 2021!'

[ECGordyn]

@Eli
In a squat, you also employ your entire back to support the barbell, to brace (the lats and traps play a big role in squat bracing), and to control positioning up and down. If not your entire back, then around 92% of it.

Without overthinking it or slicing numbers: if someone's squat technique is good, then they can move weight not terribly far from their deadlift. Surely there are exceptions.

Possibly you've just got a special aversion to the squat, Eli? No offense intended man.

[ECGordyn]

@Camar
Forgetting those numbers for a second, yeah that's a good definition of a good squat. I'd hope that anyone who squats that way would quickly pass a 60 kg squat.

@Ego
I have to admit I'm on the opposite end of the spectrum here. In Thailand, most guys aren't built big, and most of the gyms are commercial gyms where people just enjoy moving around. Now I train alone at home in a small town with only 2 gyms. There are 2 squat racks in my town--one is mine at home--and 1 barbell with center knurl: mine at home. Even in the cities I've rarely seen people moving big weights, but I have seen the difference between people who train seriously with focus, and people who train without focus or discipline. I'm impressed by the ones who focus on and have discipline in their training, regardless of what weight they're moving.


@Wolf
You still need the meat to support and squat that barbell, though. Tech. is critical for near maxes, but the muscle fibers are what move the weight. 14" legs are not going to move 140 kg.

What kind of bench? Bro bench or PL legal bench? Simple answer: I guess 3 plates.

[WolfRose7]

@Wolf
You still need the meat to support and squat that barbell, though. Tech. is critical for near maxes, but the muscle fibers are what move the weight. 14" legs are not going to move 140 kg.

What kind of bench? Bro bench or PL legal bench? Simple answer: I guess 3 plates.

Yes?
I feel like I've made a claim I haven't or something. I train for size as much as strength personally.

[ECGordyn]

Yes?
I feel like I've made a claim I haven't or something. I train for size as much as strength personally.

A Squat is more of a measure of someone whose put the time and effort to technique and training to me usually, obviously there are still freaks who squat 200 without effort too, especially at 100kg+ bw.

That's the quote I was replying to mate. It wouldn't let me post without cutting out the quotes

[WolfRose7]

That's the quote I was replying to mate. It wouldn't let me post without cutting out the quotes

Oh right, lol.

Yes certainly, I was basically just saying squats are more technically challenging than deadlifts (conventional).
Mass definitely moves mass, and mass is probably even more useful on a squat than a deadlift.

[MyEgoProblem]

The numbers basically add up to your squat being 88-90% purely based on muscle mass. And the last 10%~ being technical.

To the point you can guage pretty accurately a persons squat via a dexa or other type of test . (now I can't find the specific article... Of course =/)

Explains why squatting is easy for me xD with 28.x" thighs and quite a lot of meat on my back.. Add stumpy quads for a 6'"~ and a few phased of uhf lifting..

https://www.instagram.com/p/CHaopC8j...=13catfjw4f24o
These guys ran the same numbers too.

A Squat is more of a measure of someone whose put the time and effort to technique and training to me usually, obviously there are still freaks who squat 200 without effort too, especially at 100kg+ bw.

Feeling a touch under fire brother lol
240@7@110kg

[WolfRose7]

The numbers basically add up to your squat being 88-90% purely based on muscle mass. And the last 10%~ being technical.

To the point you can guage pretty accurately a persons squat via a dexa or other type of test . (now I can't find the specific article... Of course =/)

Explains why squatting is easy for me xD with 28.x" thighs and quite a lot of meat on my back.. Add stumpy quads for a 6'"~ and a few phased of uhf lifting..

https://www.instagram.com/p/CHaopC8j...=13catfjw4f24o
These guys ran the same numbers too.



Feeling a touch under fire brother lol
240@7@110kg

hah you have efforted previously though, even if you just casual now

Was mor thinking a Ray Williams. Who probably walked In cold at 15 with 200kg on the bar,

[MyEgoProblem]

hah you have efforted previously though, even if you just casual now

Was mor thinking a Ray Williams. Who probably walked In cold at 15 with 200kg on the bar,

Think he walked into his first meet and took over 800 to depth 😂