Seated press
135x16
155x10
185x 5
195x 3
205x 2
155x 8
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05-09-2024, 02:26 AM #331"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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05-09-2024, 03:29 AM #332
Today I switched from FB to U/L to have more rest days between same muscle groups. Just gonna bench twice a week and hit squats twice a week, basically.
My template is going to be:
Bench press
Some sort of row
Some sort of incline/vertical press
Some sort of pullup
Squat
Some sort of hip hinge
Some sort of lunge
Some sort of leg curl
Then I'll add iso for calves, delts and arms. I guess it doesn't matter which days I split my iso work.
This is what I did this morning:
I'm 185cm and 180lb
Bench Press
Warm up 1: 5 x 105
Warm up 2: 3 x 140
Warm up 3: 1 x 160
Set 1: 6 x 175
Set 2: 6 x 175
Set 3: 6 x 175 (RPE: 9.5)
Weighted Pull ups
Warm up 1: 5 x BW
Warm up 2: 3 x BW + 10
Warm up 3: 1 x BW + 20
Set 1: 6 x BW + 30
Set 2: 6 x BW + 30
Set 3: 4 x BW + 30 (RPE: 9.5)
Incline Converging Press Machine
3 x 8-12 working with 145. If I want to emphasize my upper chest and delts, does it matter whether I use a neutral grip or not?
Cable Rows
3 x 8-12 working with 135 and wide grip.
Iso for calves and delts
Standing Calf Raises
Bent Over Rear DeltsLast edited by Keyshade; 05-09-2024 at 06:01 AM.
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05-09-2024, 09:28 AM #333"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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05-09-2024, 06:37 PM #334
May 9, 2024
Agreed - that's a solid plan Keyshade
Coach - I'm a true believer in Fly Presses as well. I've been doing them at a 30 degree incline for a few months now and loving them.
Close Grip Pin Bench: Rest Pause
115 pounds x 29 reps (18/7/4)
Goal = 15-20 reps
Smoked the first set. I was expecting more reps than last time just because it was done as the first exercise today, but wasn't expecting 18 reps. No elbow issues at all = win! Will definitely add weight next time.
High Pull: Rest Pause
115 pounds x 20 reps (9/6/5)
Goal = 15-20 reps
Probably should have had more reps on the first set. I stopped when I had a rep with a noticeably shorter range of motion, but in retrospect it was probably more of a technique failure than a muscle failure. Otherwise I wouldn't have been able to do as many reps as I did on the 2nd and 3rd sets. Not a big deal though and I still hit my rep goal. I may keep the weight the same next time anyway, because I'm still working out some kinks on the technique.
Incline Fly Press: Rest Pause
35lb DB's x 25 reps (14/7/4)
Goal = 20-25 reps
These went great today. Wasn't expecting to hit the rep goal since I was going in somewhat fatigue, and I had previously been doing these as the first exercise of the day. Pleasantly surprised. I'll increase weight next time.
6-Ways
5lb Plates - 3 sets x 8 reps
Goal = 3 sets x 6-10 reps
RPE was around 8 on the first set and close to 10 on the third.
Wasn't sure how this exercise ordering would work out, but it went very well. Pull day tomorrow.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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05-11-2024, 04:07 AM #335
As expected the cal deficit is stealing reps.
Bench
315x2
325x1.5
335x 0
275x6
275x5
Incline was ok.
225x7
245x5
255x5
275x2
225x6
Heavy fly press, heavy pulls. Great overall session.
Carbs up, fats dropped today.Last edited by coachcalande; 05-11-2024 at 08:00 AM.
"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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05-11-2024, 08:09 PM #336
May 11, 2024
Long day. Started yard work at about 3PM, thinking I'd do that and then grill up some dinner. Well, as anyone who's ever watched a kid on their own knows, my planned timeline doesn't matter, lol. Finally finished up yard work a little before 9PM and then started my workout pretty much right away.
Pullup: Rest Pause
BW x 13 reps (7/4/2)
Goal = 10-15 reps
Thought I'd probably make it to 15 and almost did. I was about an inch short of completing 1 more rep on both the first and the 3rd set. I should have a good chance of getting to 15 reps next time.
Cable Curl: Rest Pause
37.5 pounds x 21 reps (12/6/3)
Goal = 20-25 reps
When doing these previously and watching back the video I noticed that I wasn't getting as much of a stretch as I could at the bottom. Focused on that today and, not surprisingly, ended up doing fewer reps. I probably still used a little more lean and momentum than I'd like. I'll try to clean that up next time.
Cable Row: Rest Pause
120 pounds x 27 reps (15/7/5)
Goal = 15-20 reps
I had previously been doing these as my first exercise of the day. I expected the pullups to leave me somewhat fatigued on these, but that wasn't the case at all and I ended up well over the rep goal. I'll add weight next time.
Barbell Wrist Curls: Rest Pause
70 pounds x 33 reps (18/9/6)
Goal = 15-20 pounds
Made a small tweak on hand placement and it made a HUGE difference. Was able to isolate my forearms better AND feel stronger. Surpassed my rep goal by 13 reps. I'll obviously add weight next time.
I flew through this workout, only taking about 25 minutes. It was definitely less fatiguing than any of the other workouts I've done recently. Not sure if I'll make any changes, but I'll probably take a look at my other Pull days and see if it makes sense to move some exercises around to even out the fatigue factor. There's probably nothing wrong with having an easier day every now and then though, assuming I can still recover sufficiently from the other days. Legs will be next. Not sure if I'll fit a workout in tomorrow or not. It's Mothers day and we have some plans for that.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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05-12-2024, 03:16 AM #337
Finally able to train legs.
I just wrapped my knees and did Smith machine squats until I’d had enough. Pyramid up, then back down.
Not real fancy but I love my smith machine."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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05-13-2024, 02:06 AM #338
Shoulders and arms this am.
Seated shoulder press - Great session there.
185x10💥
205x5 💥
225x2💥
185x7
185x6"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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05-13-2024, 06:45 PM #339
May 13, 2024
High Bar Squat
195 pounds - 2 sets x 6 reps
Goal = 2 sets x 4-6 reps
Ran into a couple of mini grinders on the second set. I felt plenty strong, but I mis-grooved a couple of reps (not sure exactly where I went wrong on them). Still plan to add weight next time.
Skiers: Rest Pause
30 pounds x 20 reps (10/6/4)
Goal = 15-20 reps
Really not happy with the rep quality. I felt it in my triceps more than rear delts. Definitely will not be added weight even though I technically hit my rep goal. I'll either keep the weight the same and try for better reps, or increase the rep range and decrease the weight. I'll have to think about it...
Single Leg Standing Hamstring Curl: Rest Pause
Left Leg = 45 pounds x 19 reps (7/5/7)
Right Leg = 45 pounds x 26 reps (14/8/4)
Goal = 20-25 reps
You read that correctly - left leg was pretty weird. It was entirely because of the setup. I added a second carabiner thinking it would make things easier. It help with getting the ankle strap hooked up, but the shorter range of motion actually made the reps harder. I removed a carabiner on the third set and did more than the second set. Used that same setup for the right leg. Hopefully I remember this next time around...
Cable Donkey Calf Raise
80 pounds - 3 sets x 15 reps
Goal = 3 sets x 10-15 reps
Lowered the weight to focus on better reps. I'm happy with the results today. Hit my rep goal but I'm not sure if I'll add weight or not. I want to prioritize good reps on this exercise because I don't see a huge benefit to doing them with 200 pounds instead of 100. If anything I should probably do them rest pause, or as AMRAP's with longer rest times.
Video shows the second set of squats and the first set of Leg Curls (left leg):
The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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05-15-2024, 02:54 AM #340
Physique update
https://youtube.com/shorts/xiiYuFFnZTI"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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05-15-2024, 04:55 PM #341
Status update: My shoulder is feeling fully rehabbed. My guess is that lateral raises were the trick. But I was trying so many things at once its hard to say
Copy/paste todays workout from exodus forums:
200mg ibuprofen preworkout cause my body was feeling a little cranky
Stimulants and painkillers preworkout, chocolate milk and protein shakes postworkout, what could go wrong...
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Squat:
warm ups
305x5
305x5
305x5
Bench:
warm ups
285x5
285x5
285x5
Heavy ass barbell rows (with belt & straps):
225x8
295x8
315x8
335x8
Pullups (with straps):
10
Dead hangs, one arm:
13 seconds right arm, 12 seconds left arm
Right arm could've held longer but my body started to rotate too muchBest lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 205x5
Deadlift: 405x13 (conv tap'n'go with straps)
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05-15-2024, 08:03 PM #342
Overhead Press: Rest Pause
90 pounds x 16 reps (9/4/3)
Goal = 10-15 reps
Stricter reps today. Happy about that. Will add weight next time.
Incline DB Press: Rest Pause
50lb DB's x 17 reps (8/5/4)
Goal = 15-20 reps
I did 14 reps on the first set with this weight last time, but it was done as the first exercise of the day. Doing it after OHP had a much bigger impact than I expected. Still ended up within the rep range though.
Leaning Lateral Raise: Rest Pause
Left Arm = 20lb DB's x 23 reps (11/8/4)
Right Arm = 20lb DB's x 24 reps (10/8/6)
Goal = 15-20 reps
Right arm was a bit weird, but the rep dropoff was smaller because I got more locked in on the movement with each set. I'll add weight next time.
Overhead Cable Triceps Extension: Rest Pause
25 pounds x 27 reps (16/8/3)
Goal = 20-25 reps
Real good work here. Squeezed everything out of these reps. Weight will increase next time.
Long day today. I got a little over 4 hours sleep last night and I don't function well when short of sleep. Ended up skipping the meals I had prepped and going out to get Chipotle burrito and chips, and a fancy, sugary coffee. Then after work picked up the kids and stopped for Ice Cream. So I was fueled by all kinds of good stuff, but probably not as 'good' as Savior's, lol. Workout didn't even start until after 9PM but I was feeling surprisingly decent and the session went well. I'll probably be dragging tomorrow - it's pretty normal for me to have a day lag when I end up short of sleep.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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05-16-2024, 02:06 PM #343
Hi, I read anyone can join in here!
After having some time to reflect on my habits, I realised I needed to sort myself out after not doing any strength training or much in the way of exercise recently with a sedentary job. So anything done in the last 6 weeks or so would be better.
This would be a first time sharing a log of what I did, warts and all, with some dumbbells and a pullup bar that I bought for the grand total of £37, plus 1 day a week in the gym while I'm on the road for work.
(I'm from the UK, so, weights are in kg rather than lbs)
18/04/2024:
Seated overhead press- 10x4 with 5kg dumbbells
Lat pulldowns - 10x4 with 20kg weight
Flys - 4x4 with 20kg weight
20/04/2024:
Bench press (machine) - 10x1 with 20kg, 10x3 with 25kg
Dumbbell rows - 10x3 with 5kg dumbbells
Pullovers - 10x3 with 5kg dumbbells
Squats - 10x3 with 5kg dumbbells
24/04/2024:
Seated overhead press - 10x1, 8x1 5x1 with 4kg dumbbells
Inverted Rows - 10x1, 8x1, 3x1 at bodyweight
Squats - 10x1 with 4kg dumbbells
26/04/2024:
Bench press - 10x3 with 4kg dumbbells
Dumbbell rows - 10x3 with 4kg dumbbells
Squats - 10x3 with 4kg dumbbell
02/05/2024:
Bench press - 10x3 with 4kg dumbbells
Dumbbell rows - 10x3 with 4kg dumbbells
Squats - 10x3 with 4kg dumbbells
04/05/2024:
Overhead press - 10x3 with 4kg dumbbells
Inverted rows - 15x2, 10x1 at bodyweight
Squats - 10x3 with 4kg dumbbell
06/05/2024:
Farmers walk - 7 mins with 10.5kg dumbbells
Russian twist - 10x3 with 2kg dumbbell
Bench press - 10x3 with 5kg dumbbells
Russian twist - 10x2 with 2kg dumbbell
08/05/2024:
Overhead press - 20x1, 15x1, 10x1 with 4kg dumbbells
Dumbbell rows - 10x2 with 4kg, 10x1 with 6kg dumbbells
Farmers walk - 3 laps x 3 round the gym with 16kg dumbbells
Russian twist - 10x3 with 4kg dumbbells
10/05/2024:
Bench press - 10x3 with 5kg dumbbells
Dumbbell rows - 10x2 with 5kg dumbbells
Lateral raises - 5x1 with 5kg dumbbells
Dumbbell rows - 10x1 wtih 5kg dumbbells
Squats - 10x3 with 5kg dumbbells
13/05/2024:
Overhead press - 15x4 with 2.5kg dumbbells
Dumbbell rows - 15x4 with 2.5kg dumbbells
Farmers walk - 7 minutes with 10.5kg dumbbells
15/05/2024:
Cable pulls for rotator cuffs: 3x15 with 5.0 resistance on machine
Bike - 15 minutes
Standing triceps extension - 3x15 with 2kg dumbbell
Just need to stay consistent with the new routine now, which is a major overhaul in terms of lifestyle change, to make improvements.
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05-16-2024, 04:56 PM #344
Welcome @gauntlad!
Kudos for committing yourself to doing more in the area of physical fitness. It's definitely an important factor for anyone who hopes to live a long and healthy life.
I see you've been a member here for quite a long time. We're you into lifting in the past and are now getting back into it? Do you have any specific goals, or are you just looking to do more than you had been recently?The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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05-16-2024, 05:20 PM #345
May 16, 2024
Barbell Row
185 pounds - 2 sets x 8 reps
Goal = 2 sets x 6-8 reps
Had previously been doing Deadlifts here, but had planned to replace it with a row variation. I was thinking it would be T-Bar rows, but then I started seeing Savior posting about doing BB Rows and just had an urge to do some, so here we are...
I've never really been strong at rowing movements, and nothing has changed on that front. Last few reps were a struggle. Felt good overall though, and I expect I'll be able to progress as a result of technical improvement alone over the next couple times.
Incline Curl: Rest Pause
32.5lb DB's x 21 reps (11/6/4)
Goal = 15-20 reps
Not bad at all. I'm noticing my strength is evening out between left and right arms. I failed on the exact same rep with both arms, getting just slightly more range of motion with the right arm. Good to see that progress on the left side.
Lat Pulldown - Medium MAG: Rest Pause
110 pounds x 20 reps (11/6/3)
Goal = 20-25 reps
First time using this attachment in quite a while. I picked the weight based upon what I'd recently done with a wide grip MAG attachment. I expected to be stronger with the medium grip, but that really wasn't the case at all. Of course, I wasn't doing BB Rows before them previously, so that may very well have something to do with it now that I think about it...
Reverse Cable Curl: Rest Pause
30 pounds x 20 reps (11/5/4)
Goal = 15-20 reps
Hit my rep goal so I'll add weight next time.
Another solid session. I'm finding my rep breakdowns by set are pretty consistent on the rest pause stuff. I think what that says is that my effort level is pretty consistent across the board, with is obviously a good thing. Legs tomorrow.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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05-17-2024, 12:14 AM #346
Thank you for the warm welcome, CW47!
Great to see the consistency you and other folks have here, and what people actually do as individuals.
I've been a member for a long time, true, and have a tendency to downplay achievements: in the UK, we have a culture which values modesty, so we're a bit of a deadpan bunch who start threads like "just starting out" after being on a forum for 10 years and stuff like that,
Well, I have a track record of what I have done in endurance training as a runner participating in races:
5k - 23:15
10k - 48:52
Half marathon - 1:55:14
It means my interest in strength training was peaked as a means to protect the kinetic chain with some basic bodyweight exercises like squats, lunges and planks.
On the other hand, weight training was not encouraged in pursuing cardiovascular fitness, as doing more weights detracted from more time spent training the aerobic system.
So I'm just giving both sides of that.
On reflection, doing endurance training for a good 5 years was something done to influence health outcomes in a positive direction with long term benefits in the bank.
Now, I have a family and goals have changed: I'd like to give weight training my attention, and initially that means spending time in the gym consistently, to form the new habit, and just to see where things are on these untrained lifts.
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05-17-2024, 12:44 AM #347
Good stuff fellas.
Managed another leg session yesterday and all I did again was squats….smith machine squats for 45 min. Great workout…just happy to be able to do it!
I’ve got legs and arms this am. It’s also teacher appreciation lunch so I’ll carb up today and tomorrow. Pretty amazing how I chow down and just maintain this weight.
I’m not sure if I told you guys but I’m back to coaching hs football. Worked the small weight room with three kids yesterday.
I had an hour so I took them thru three work sets of each:
Smith squats (they do not have a squat cage)
Bench
Seated rows
Leg press
Incline bench
Lat pulls
Proud of them as they listened and worked hard."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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05-17-2024, 02:20 AM #348
Lifetime best
https://youtube.com/shorts/TfmI3SGUMdk"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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05-17-2024, 08:53 AM #349
Nice pressing Coach! Congrats on the PR.
gauntlad - Very cool! The great thing about dedication to a physical activity is that you know what commitment is, and you know what it feels like to push the limits of your own capabilities. These can easily carry over into other physical endeavors.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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05-18-2024, 02:03 PM #350
Good workout:
130mg caffeine and a bigass tablespoon of L-citrulline preworkout
Seated OHP:
warmups
200x6 (vid below)
135x20 (vid below)
These are PRs even though only my 3rd time ever doing this exercise (I think). Some of the reps on 135 aren't locked out all the way, but they are in the 200 set. All hitting my chest
Feely VERY unstable when unracking the weight. I got the rails halfway pulled out incase. Probably ruin my rack if I dropped the weight, but better than 2 broken femurs. Feel really clumsy with the weight too. I hit the hooks on one rep, and I keep realizing im gonna hit my head if I just go straight down so I abruptly move it out of the way etc. But I think this will be resolved with more practice
Fly presses:
65s x8
65s x8
65s x8
Cheat barbell curl:
95x5
135x5
155x6
Wrist curls:
85x16
85x8
CW - I'm doing these differently than yours, not sure what's better. I'm sitting down on my bench with my forearms resting on my thigh, hands hanging off my knees. Barbell in hands, palms facing up. Let the weight bend my wrists back and roll down my fingertip, then roll it back up and curl my hand up. I think the main difference is the most strain on the forearm here is when the wrist is straight, but when standing its when the wrist is bent
Lateral raises:
45s x8
45s x8
Seated presses:
https://imgur.com/a/b3aOKeP
https://imgur.com/a/x3Rm1DCBest lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 205x5
Deadlift: 405x13 (conv tap'n'go with straps)
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05-19-2024, 03:40 AM #351
Todays bench press work:
315x2 pauses
315x1 easy/fast
320x1 fast
275x 4
275x4
275x4
Inclines
225x8
245x6
255x4
225x5
Fly press with 60#
Did 13 sets various pullsLast edited by coachcalande; 05-19-2024 at 04:09 AM.
"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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05-19-2024, 04:11 AM #352
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05-19-2024, 10:44 AM #353
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05-19-2024, 11:40 AM #354
At home, a starter set going up to 10.5kg to get things off the ground, which I can add to as needed.
Dumbbell rack up to 50kg in the gym, it's quite busy with the regulars, but usually fully available towards the end of a session.
For now I'm just aiming to be consistent, and by just getting down to the work, should add a little weight each time where full sets can be done without reaching failure.
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05-19-2024, 03:13 PM #355
Nothing wrong with that approach.
When gyms were shut down for Covid all I did was pushups, situps, bodyweight squats, and short bike rides a couple of times per day. It was enough to maintain most of the strength I already had, while improving my cardiovascular fitness quite a bit. The first 6-9 months back lifting were the time where I made the most strength progress ever. I credit the bodyweight exercise for a lot of that simply because it improved my work capacity. And to me, consistency is absolutely key. Even people, like me, who don't have much of any natural athletic ability can make great progress towards any goal they set just by being relentlessly committed to showing up and putting in work.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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05-19-2024, 03:35 PM #356
May 19, 2024
Hatfield Squat
270 pounds - 2 sets x 6 reps
Goal = 2 sets x 4-6 reps
Somehow this is getting easier each week instead of harder. Felt like I could've done 10 reps on the first set, and still probably had a couple more in me on the second set. Really good range of motion too. I'll continue to 5 pound weight increases.
Rear Delt Fly: Rest Pause
25 pounds x 22 reps (11/7/4)
Goal = 20-25 reps
I struggle to tell when the range of motion is noticeably reduced on this exercise. I did a few more reps than what's listed on each set, but made my best guess on how many full range of motion reps I completed. I suppose I might need to start recording these so I can see what the range of motion actually is...
Lying Leg Curl: Rest Pause
115 pounds x 11 reps (8/3)
90 pounds x 7 reps
Goal = 15-20 reps
Should probably start with less weight next time. I pulled off a 25lb plate for the final set because I wasn't sure I'd be able to do even 2 reps with 115.
SSB Calf Raise
15 pounds - 3 sets x 15 reps
Goal = 3 sets x 10-15 reps
Did these relatively slow and controlled. Solid reps throughout.
Expected to do this workout yesterday, but I had to go to a wedding and the timing just made it impossible. Will probably do my push workout tomorrow rather than taking a rest day.
Here's video of the first set of Hatfield Squats:
The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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05-20-2024, 12:43 AM #357
Those Hatfield squats look great. I guess I’m not brave enough to see if my SSB will stay on my shoulders but what a great way to squat naturally and protect your back. Keep that up!
"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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05-20-2024, 10:50 AM #358
Yeah, it's a killer exercise. The extra range of motion I can get with the added stability is pretty wild.
Regarding the SSB bar staying on, I'm not sure I could get it to fall off even if I tried. I'd have be be VERY off balance, and I don't think it's possible while holding on to the handles. But obviously we're using different SSB bars and I'm not sure the same would be true for yours.
Have you tried using it hands free without weight, or with light weight? I find mine gets more stable the more weight that's on it, but even without weight I don't ever feel like it might fall off my shoulders.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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05-20-2024, 06:27 PM #359
May 20, 2024
Bench Press:
150 Pounds - 2 Sets x 8 Reps
Goal = 2 sets x 6-8 Reps
Bench is feeling the best it ever has from a technical standpoint. It's enabling me to push through hard reps, and I had a couple of very slow reps I was able to push through today.
Bulldozer Lateral Raise: Rest Pause
Left Arm =30lb DB's x 30 Reps (15/9/6)
Right Arm = 27.5lb DB's x 30 Reps (15/9/6)
Goal = 15-20 Reps
Still making good improvements on this movement. Did more reps than last time with more weight than last time. Still crushing my rep goal. I'll add weight next time.
Behind the Neck Press: Rest Pause
65 Pounds x 25 Reps (14/6/5)
Goal = 20-25 Reps
Added 3 reps. Great improvement. Weight will go up next time.
Single Arm French Press:
22.5lb DB's x 18 Reps (8/6/4)
Goal = 15-20 Reps
Went into this pretty fatigued because I tried doing a 2-handed french press and didn't like how it felt after the first set. Then tried doing single arm with 25lb db's and it did not want to move. Considering that, I'm pretty happy to have done 18 reps. I may give some thought to putting a different triceps exercise in this position.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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05-21-2024, 05:02 AM #360
21/05/2024:
Overhead press - 15x3 w/ 4.5k dumbbells, 11x2 w/ 4.5kg dumbbells
Squats - 15x5 w/ 4.5kg dumbbell
Deadlifts - 15x1 w/ 10.5kg dumbbells
Aimed for 15 reps on overhead press, wasn't in a rush when it maxed out at 11 in sets 4 and 5, things held up in the final set with a few seconds extra rest after the 4th set.
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