Hope to bring some working out discussions to the table (Videos/Picture thread)

[ezra76]

Well, I hope you got out of it what you wanted to get out of it and you're not a cripple, today

Lol, feeling fine. Just did a great bench workout. Definitely need to bring up glute/hip strength before I go heavy on those again. One more squatless leg workout to go and I'll add them back in. Going to try lowbar.

[ezra76]

Way to keep at it!



Great to hear!
Enjoyed the updated videos too!

Yesterday's squat session felt GREAT!
3x4 1 sec pause @ 325 - increase of 20lb from last week
3x4 1 1/4 @ 345 - jumped 50lb from last week (1 less rep)
3x8 RDL @225, superset with pull ups (21 total)
knee raises/bicep curls

Feels like tweaking my program 3 weeks ago combined with going back to calorie neutral is really paying off in feeling stronger!
Feeling lucky and grateful to have a coach/workout partner and equipment to use.

Thanks. What did you do calorie wise? Go up from a deficit?

[bodyhard]

Way to keep at it!



Great to hear!
Enjoyed the updated videos too!

Yesterday's squat session felt GREAT!
3x4 1 sec pause @ 325 - increase of 20lb from last week
3x4 1 1/4 @ 345 - jumped 50lb from last week (1 less rep)
3x8 RDL @225, superset with pull ups (21 total)
knee raises/bicep curls

Feels like tweaking my program 3 weeks ago combined with going back to calorie neutral is really paying off in feeling stronger!
Feeling lucky and grateful to have a coach/workout partner and equipment to use.

Thanks

Why no videos man?

[LWW]

I did my Deads today, load and lift singles with 435/455.

I decided not to vid today, I already have vids of those weights, plus I needed a break from the nerve racking of making sure the phone is set and all that.

I train again Sat, I will try to record, maybe another high rep squat (green face), but I’m off next week on Dead’s (I’m training next Friday instead, not sure what I’ll do, but I’ll film something).

[PhDPepper1111]

Thanks. What did you do calorie wise? Go up from a deficit?

Yes, I set my goal weight at 200 when I first started in Oct: was in a 1lb a week deficit and lost about 12 ish pounds.
I'm keeping my goal weight at 200 (and am around 205) but setting my nutrition at neutral which for me was adding about 450 calories a day. Have plenty of protein etc already but the extra calories have increased my energy during workout and hopefully encourage muscle development.
I'm not focused on my eventual weight - would be happy as low as 195 but I suspect if I keep adding muscle I might actually increase. Again, not my goal. I really just want to see my potential at my age returning to powerlifting.

[PhDPepper1111]

Thanks

Why no videos man?

Just forgot yesterday. My buddy was having a rough day and I was trying a big jump in weight so we were focused on the task at hand
Will try to get some film of my bench work today - which will be my second day with the new bench setup (heels raised).

[shaneinga]

I had meniscus surgery on 12/28. These are the first squats since having it done. I need another surgery to replace cartilage in my knee that I will get later this year, probably around Thanksgiving, and that one will have me on crutches for 6 weeks as the can not do it arthroscopic. I have from today until then to add an additional 220 pounds to this set so I can hit my goal of squatting 3 plates again this year.

[bodyhard]

I did my Deads today, load and lift singles with 435/455.

I decided not to vid today, I already have vids of those weights, plus I needed a break from the nerve racking of making sure the phone is set and all that.

I train again Sat, I will try to record, maybe another high rep squat (green face), but I’m off next week on Dead’s (I’m training next Friday instead, not sure what I’ll do, but I’ll film something).

Yeah when I train alone it is a bitch to set up the phone, luckily I have my sons with me.

Just forgot yesterday. My buddy was having a rough day and I was trying a big jump in weight so we were focused on the task at hand
Will try to get some film of my bench work today - which will be my second day with the new bench setup (heels raised).

Gotcha..

I had meniscus surgery on 12/28. These are the first squats since having it done. I need another surgery to replace cartilage in my knee that I will get later this year, probably around Thanksgiving, and that one will have me on crutches for 6 weeks as the can not do it arthroscopic. I have from today until then to add an additional 220 pounds to this set so I can hit my goal of squatting 3 plates again this year.

Major fcking props man! That is what I am talking about, respect 100.

[ezra76]

Yes, I set my goal weight at 200 when I first started in Oct: was in a 1lb a week deficit and lost about 12 ish pounds.
I'm keeping my goal weight at 200 (and am around 205) but setting my nutrition at neutral which for me was adding about 450 calories a day. Have plenty of protein etc already but the extra calories have increased my energy during workout and hopefully encourage muscle development.
I'm not focused on my eventual weight - would be happy as low as 195 but I suspect if I keep adding muscle I might actually increase. Again, not my goal. I really just want to see my potential at my age returning to powerlifting.

I've had a good week going up on the calories last couple weeks. I feel like I'd kind of plateued on gaining muscle/dropping fat. I'm just going stay in the 190-195 range until April, get more muscle and strength back. I dropped about 5-6lbs. Since beginning of Oct.., which is good I guess since it had to all fat.

[ezra76]

I had meniscus surgery on 12/28. These are the first squats since having it done. I need another surgery to replace cartilage in my knee that I will get later this year, probably around Thanksgiving, and that one will have me on crutches for 6 weeks as the can not do it arthroscopic. I have from today until then to add an additional 220 pounds to this set so I can hit my goal of squatting 3 plates again this year.
]

Good work. You wrap the knee?

[shaneinga]

Thought the tingling in my legs would be bad this morning as I did squats and BOR last night, but nothing, slight pain when I first got up but nothing NOTHING the way it was just a couple of months ago. A couple a months ago I couldn't tolerate it, so forward progress all around, feeling great!

That's a huge win man! Squats looked great also.

[shaneinga]

Good work. You wrap the knee?

No. I have to use a compression sock right now because I am also dealing with some blood clots in that leg. The damn nurse wrapped my leg to tight and I didn't realize it which caused blood to pool, then coagulate, so I am now on blood thinner and a compression sock. I guess that is kind of wrapping it. LoL.

[bodyhard]

That's a huge win man! Squats looked great also.

The less pain I feel the more confident I will be to add more weight to the bar on Squats, Deadlifts, OHP and BOR. As for the bench, thats all on my left shoulder since the surgery I had fcked me up worse than before the surgery, but it is what it is.

[PhDPepper1111]

I've had a good week going up on the calories last couple weeks. I feel like I'd kind of plateued on gaining muscle/dropping fat. I'm just going stay in the 190-195 range until April, get more muscle and strength back. I dropped about 5-6lbs. Since beginning of Oct.., which is good I guess since it had to all fat.

Good to lose fat indeed.
I plan to stay at this level until my state championships meet the end of next month, then when I deload/start my next cycle go to a deficit for ~2 months to force more fat loss, then back to neutral for two months for meet prep (nationals).

Yesterday was bench day.
3x6 @ 225, slow descent/1 sec pause - that is hard stuff! Video is 2nd set, failed rep#6 on 3rd set - but felt good. Form/groove felt pretty good too.
3x5 @ 225, wide grip, no problems
2x20 overhead press @ 55
2x12 tricep extension
2x12 lat pulldowns
3x12 curls

Normally I have a day between squats and bench.. could definitely feel the difference in energy and soreness
Good to get the work in.

[bodyhard]

Good to lose fat indeed.
I plan to stay at this level until my state championships meet the end of next month, then when I deload/start my next cycle go to a deficit for ~2 months to force more fat loss, then back to neutral for two months for meet prep (nationals).

Yesterday was bench day.
3x6 @ 225, slow descent/1 sec pause - that is hard stuff! Video is 2nd set, failed rep#6 on 3rd set - but felt good. Form/groove felt pretty good too.
3x5 @ 225, wide grip, no problems
2x20 overhead press @ 55
2x12 tricep extension
2x12 lat pulldowns
3x12 curls

Normally I have a day between squats and bench.. could definitely feel the difference in energy and soreness
Good to get the work in.

Nice! Get er done!

[LWW]

Good to lose fat indeed.
I plan to stay at this level until my state championships meet the end of next month, then when I deload/start my next cycle go to a deficit for ~2 months to force more fat loss, then back to neutral for two months for meet prep (nationals).

Yesterday was bench day.
3x6 @ 225, slow descent/1 sec pause - that is hard stuff! Video is 2nd set, failed rep#6 on 3rd set - but felt good. Form/groove felt pretty good too.
3x5 @ 225, wide grip, no problems
2x20 overhead press @ 55
2x12 tricep extension
2x12 lat pulldowns
3x12 curls

Normally I have a day between squats and bench.. could definitely feel the difference in energy and soreness
Good to get the work in.

Those were perfect, nice!

[bodyhard]

Adding 10lbs every workout on my squats and deadlifts, however today was the first day doing deadlifts.

[ezra76]

Adding 10lbs every workout on my squats and deadlifts, however today was the first day doing ]

Back in action. Good form and props for not trying to go overboard.

[bodyhard]

Back in action. Good form and props for not trying to go overboard.

Thanks, I'm in no rush, been doing this for years and I am not really into lifting heavy (although I do go heavy from time to time) I am more into aesthetics.

[bodyhard]

I know its a bitch to record your working out sessions so I really appreciate the guys who are contributing to this thread with videos..real talk.

[shaneinga]

Good to see the squats and DL back in there BH. Do your squat shoes have an elevated heal? If they do, do you like using them while doing deadlifts? I personally never liked the elevated heal on deads, but some people don't seem to mind it.

[bodyhard]

Good to see the squats and DL back in there BH. Do your squat shoes have an elevated heal? If they do, do you like using them while doing deadlifts? I personally never liked the elevated heal on deads, but some people don't seem to mind it.

Thanks, I did pause squats to get a good stretch on my lower back at the bottom, my chiropractor said I should wear a belt even when going light to assist the spine. As for the squatting shoes they are completely flat, I can't squat with an elevated heal.

[PhDPepper1111]

Thanks, I'm in no rush, been doing this for years and I am not really into lifting heavy (although I do go heavy from time to time) I am more into aesthetics.

nice and smooth, great form!

[bodyhard]

nice and smooth, great form!

Kinda sucks cause before the covid I was already squatting 2 plates easily, getting ready to go to 2 and a quarter then for some crazy reason after the quarantine for so long, I went back to the gym BAM I get this L4/L5 budging disc

[ezra76]

Hip felt great after warmup, some goblet squats and split squats.

Decided to try out more of a lowbar squat, just for form with light weight.

1st ones are with 115. 2nd I stopped and watched a quick Alan Thrall video to get some cues. Tried 155 (the ones from different angle) I felt like the last ones were starting to look pretty good.

Let me know what you think and remember these are supposed to be lowbar, not highbar.

[bodyhard]

Hip felt great after warmup, some goblet squats and split squats.

Decided to try out more of a lowbar squat, just for form with light weight.

1st ones are with 115. 2nd I stopped and watched a quick Alan Thrall video to get some cues. Tried 155 (the ones from different angle) I felt like the last ones were starting to look pretty good.

Let me know what you think and remember these are supposed to be lowbar, not highbar.

The second one looks way better, still need to stop doing that jerk prior to the descend. It's easy now but once you start adding weight that is going to throw you off. The bar can go a little lower on your traps, but why do you want to do low bar squats?

[ezra76]

The second one looks way better, still need to stop doing that jerk prior to the descend. It's easy now but once you start adding weight that is going to throw you off. The bar can go a little lower on your traps, but why do you want to do low bar squats?

Low ceiling, low bar. Just kidding. It was suggested by a few people and after watching a ton of vids on youtube I feel like it's better for my bodytype. As you can see I pretty much have legs of a 6'3" guy on a 5'9" torso, equaling out to 6ft..

Also my power is going to better utilized. Even when I could deadlift 425 I was only using 225 for 5x5 highbar, which at the time I didn't even know about lowbar.

Lastly I feel like I'm going to be more injury prone with highbar. If feel I need more quad work there are plenty of safer exercises that can target them.

I did a couple sets of 5 with 155 after. Slow pause reps. They felt so much more natural. Only thing that feel a little funky is trying to get the bar off low enough. Little nervous I was going to drop it.

[bodyhard]

Low ceiling, low bar. Just kidding. It was suggested by a few people and after watching a ton of vids on youtube I feel like it's better for my bodytype. As you can see I pretty much have legs of a 6'3" guy on a 5'9" torso, equaling out to 6ft..

Also my power is going to better utilized. Even when I could deadlift 425 I was only using 225 for 5x5 highbar, which at the time I didn't even know about lowbar.

Lastly I feel like I'm going to be more injury prone with highbar. If feel I need more quad work there are plenty of safer exercises that can target them.

I did a couple sets of 5 with 155 after. Slow pause reps. They felt so much more natural. Only thing that feel a little funky is trying to get the bar off low enough. Little nervous I was going to drop it.

Got you, what I see a lot of people do is place the bar up too high on their neck and it forces them to lean forward, I find placing the bar in my "sweet" spot (right under my traps) aligns the bar with my heels and I can descend easier and lower while keeping my back straight.

[PhDPepper1111]

Last one for the week - Deads! Happy Friday!
3x6 2"deficit @ 385 - vid is from 3rd set where I failed on #5.

Did 4 more non-deficit singles slightly lower weight to work on form and finally starting to feel better about taking the slack out and keeping it out before I lift, opening hips more, and working to not let my shoulders get over the bar and lift with my back for the last 40% of the lift. Finally starting to feel the flow from floor to lockout - feels good to be putting it together!

3x12 reverse pull downs
3x20 reverse crunches
3x12 goblet squats

[bodyhard]

Last one for the week - Deads! Happy Friday!
3x6 2"deficit @ 385 - vid is from 3rd set where I failed on #5.

Did 4 more non-deficit singles slightly lower weight to work on form and finally starting to feel better about taking the slack out and keeping it out before I lift, opening hips more, and working to not let my shoulders get over the bar and lift with my back for the last 40% of the lift. Finally starting to feel the flow from floor to lockout - feels good to be putting it together!

3x12 reverse pull downs
3x20 reverse crunches
3x12 goblet squats

Keep getting er done brotha!! I am out of reps for everyone posting videos.