Calling anyone interested in a friendly strength competition for this spring/summer

[SaviorSelfJT]

I do a lot of reverse flys. But I definitely never did 2:1 back to front ratio. Maybe I need to add more of those scarecrow and "Y raise" things.

Whats your bench to barbell row ratio?

[jademonkey]

Whats your bench to barbell row ratio?

I'm not sure. Currently both are a bit low since I took some time off. Currently t&g bench is ~5%-10% more than an equivalent set of strict Pendlay row (the only row I've been doing lately). Typically do 1 pull per press, be it horizontal or vertical.

[SaviorSelfJT]

Did some deadlifts, presses, chest supported rows

For rows I did:
135x5
185x3
225x3
275x3
315x3
335x5 (heavier weights were not full ROM)

then 225x10

[EliKoehn]

Here I was about to say that I had a great deadlift set today, but it pales next to 315 x 20.. great job.

Got a bit lazy and bumped my rest day forward, thinking that next week starts on Monday, but I stupidly forgot that I've got it oriented to start on Friday so that my max attempts will be complete before Jan 1.. so I'll be overlapping a bit, but the volume now is perhaps low enough for that not to matter. I think I was due for a small break, as I feel back in the game now. Hopefully the programming isn't thrown off much.

C6W Week 3 Tuesday and Wednesday, combined and performed on Thursday*

Squat:
1 x 4-6 at 320 (6 achieved @9)

One Plate Deficit Deadlift:
1 x 8 at 365 (@ only 8 or so!)

Flat Bench:
275 x 3(4-6): achieved 6, 5, 5 (with slow assist for concentric on failed 6 rep; spot still made me struggle hard)

Pendlay Row:
245 x 6, 6, 6

A.S.
Standing OHP:
135 x 6, 6, 6 (still light by some of your standards but I'm making progress with these)
Lat Pulldown:
250 x 6, 6, 6 (these were about to mid-chin; after the rows this was probably too heavy)

That deadlift felt awesome, and was perhaps one of my best sets ever with that exercise; felt braced, solid, performed each rep quickly with a tight back, and firm grip with no straps. Felt my whole body engaged with the lift and was able to draw a lot of eagerness out of myself. Normally I would get 365 for moderately hard sets of 5, and by itself, not from a deficit and after a heavy squat!

Good work guys. Two more weeks in this year as of tomorrow.

[CW47]

Nicely done gentlemen!
Those are some heavy ass rows Savior.
Super impressive Deficit Deads Eli.


December 16, 2021: Bench Press
175 pounds x 1 rep

Ended up at about an 8.5 RPE, which is basically right where I wanted to be. The only way I was going beyond that point was if I felt pretty sure I could set a new PR. That almost certainly wasn't happening today though. I've been accumulating some fatigue from a combination of lifting and a lack of sleep, and wasn't even sure I'd get the session in today. Very happy with how much I've improved my bench over the last year, even though I've not hit the numbers I was hoping to. I still have confidence that it will come with time if I just keep honing the lift.

[Filmbuff81]

Great jobs guys.

CW your bench technique has improved immensely this year. That rep was one of the best looking ones I’ve seen from you.

[ECGordyn]

Also, got my new setup pretty much done.

That's a beautiful setup, CW. Mirin' hard.

[CW47]

CW your bench technique has improved immensely this year. That rep was one of the best looking ones I’ve seen from you.

Been progressing steadily on technique over the last couple of months even though I've not shared much video footage of it. Consistency is still not there, but getting better.


December 17, 2021: Sumo Deadlift
415 pounds x 1 rep [PR]
I felt before even starting today that it was going to be a good day. 315 moved like a feather. Next rep at 365 was easy as well. I would have typically probably jumped to 385 next, but it moved so fast that I was almost certain I had another 50 pounds in me. Turns out I did. This was a 30 pound PR (previous PR was 385), lmao! That's just silly... Probably the last time I'll ever do that. The deadlift bar absolutely made a big difference. I couldn't possibly quantify that difference because I don't have enough experience with it, but I wouldn't be surprised if it added about 20 pounds to my max. Regardless, this was still a great effort. Lockout was a bit better today. I still have a lot of opportunity for technical improvement too.

[EliKoehn]

Been progressing steadily on technique over the last couple of months even though I've not shared much video footage of it. Consistency is still not there, but getting better.


December 17, 2021: Sumo Deadlift
415 pounds x 1 rep [PR]
I felt before even starting today that it was going to be a good day. 315 moved like a feather. Next rep at 365 was easy as well. I would have typically probably jumped to 385 next, but it moved so fast that I was almost certain I had another 50 pounds in me. Turns out I did. This was a 30 pound PR (previous PR was 385), lmao! That's just silly... Probably the last time I'll ever do that. The deadlift bar absolutely made a big difference. I couldn't possibly quantify that difference because I don't have enough experience with it, but I wouldn't be surprised if it added about 20 pounds to my max. Regardless, this was still a great effort. Lockout was a bit better today. I still have a lot of opportunity for technical improvement too.

Hooray, that's got to feel great!

No vid though?

[CW47]

Hooray, that's got to feel great!

No vid though?

Yeah, I was pumped! Forgot to include the video initially and I probably added right around the time you were replying. It's there now.

[SaviorSelfJT]

Congrats on the PR, 30lb jump is no joke

[MyEgoProblem]

Solid tug!
30lbs is banging.

Being patient breaking the floor is key for sumo

[Filmbuff81]

Been progressing steadily on technique over the last couple of months even though I've not shared much video footage of it. Consistency is still not there, but getting better.


December 17, 2021: Sumo Deadlift
415 pounds x 1 rep [PR]
I felt before even starting today that it was going to be a good day. 315 moved like a feather. Next rep at 365 was easy as well. I would have typically probably jumped to 385 next, but it moved so fast that I was almost certain I had another 50 pounds in me. Turns out I did. This was a 30 pound PR (previous PR was 385), lmao! That's just silly... Probably the last time I'll ever do that. The deadlift bar absolutely made a big difference. I couldn't possibly quantify that difference because I don't have enough experience with it, but I wouldn't be surprised if it added about 20 pounds to my max. Regardless, this was still a great effort. Lockout was a bit better today. I still have a lot of opportunity for technical improvement too.

Man crazy or jump. Great job.

[SaviorSelfJT]

Did squats for the first time in what has to be months

Was able to get up to 365x1, no belt, no shoes, high bar ATG

When I was warming up, I had a bit of discomfort in my right knee which I had before I stopped squatting (on the back side of my leg, not near the kneecap) but it went away after a few warm up sets. Mildly concerning

[WolfRose7]

Love the new gym space CW,
Must have helped with the PR

[EliKoehn]

Logging past two workouts at once:

C6W Week 4 (HWA), Friday and Saturday (combined both on Saturday)

Squat:
325 x 3, 330 x 3, 335 x 3
One Plate Deficit Deadlift:
315 x 6, 315 x 6

- Optional Exercises omitted; lack of enthusiasm
Squats felt like they might be somewhat shallow, but I wasn't completely sure, and honestly, didn't get much feedback from recent squat uploads so didn't want to bother with recording a video this time assuming form felt similar, though another check might be in order before the max (which will of course be filmed); they felt much more confidently to depth today, however. I decided to combine these two days because the previously listed workout was too much for back to back and I needed another rest day; although now I've ironed the timing bug out and am back on schedule.


A.S.
Bench Press:
270 x 3, 280 x 3, 285 x 3
Pendlay Row:
135 x 10, 135 x 10, 185 x 8, 225 x 6

A.S.
Standing OHP:
65 x 12, 65 x 12, 85 x 10, 95 x 8
Lat Pulldown:
120 x 12, 120 x 12, 150 x 10, 170 x 8

- Optional exercises omitted again and discretionary weight intentionally kept light per lack of enthusiasm and rollover fatigue. I am surprised that the bench went well alongside a concerning near zero desire to lift.

[EliKoehn]

... continued per access denied glitch.

Squat:
335 x 3, 345 x 1-2 (2 achieved @10)
Deadlift:
435 x 3 (grip failure on 2nd rep), 450 x 1-2 (grip failure on first rep, reattempted multiple times and failure repeated each time despite easy bar movement)

The deadlift broke the floor surprisingly well, but I simply could not hold it. I meant to bring my chalk and/or straps today, but once again forgot. Nevertheless, I remain in my personal training conviction that the deadlift should be a matter of grip and that premature use of straps stymies its potential development. For those who prefer mixed grip, there comes a point where it will simply be necessary, but as with any potential weakpoint, that barrier can be pushed much farther than its initial resistance and it seems many are too quick to give up with it.

My hands were a bit sweaty from being warm after the squats and pulling my hair back, and this bar has worse knurling than the one I used last time

Spoiler!

https://www.youtube.com/watch?v=oNfaSFkGgds

but since I've pulled 455 or higher raw many times, and even 495 raw once, I know it's something within my grasp under reasonable circumstances and should not be content to fail that, especially when the actual concentric lift felt strong.

So, I would have used straps if I would have remembered, but the fact that I certainly needed them this time when not in the past is a bit concerning.

[Filmbuff81]

I wouldn’t be overly concerned.

Lingering fatigue can effect grip strength so I’d say it’s probably related to that.

If you’re concerned just do some holds at the end your deadlift sets.

The reps themselves looked pretty easy.

[SaviorSelfJT]

Reps looked easy

I notice that you are coming off your heels at the top of the rep, not sure if that’s an issue or not

[CW47]

Thanks all. The new rack probably had something to do with it, lmao!

Nothing more annoying than failing a deadlift rep because of grip. Super frustrating. You're still putting in great work though Eli, so I wouldn't worry about it much.


December 19, 2021: Bench Press
145 pounds x 6/6/4/6/6/6 reps
Mixed up the grip on each of the sets to see where I'm progressing and where I'm struggling. The 4 rep set was close grip, which is interesting since not too long ago my close grip was the strongest. The wider grip work has made a huge difference. I feel much stronger with a wider grip now.

December 20, 2021: Yoke Bar Squat
245 pounds x 1 rep
Intended on ending up with a single at about an 8 RPE. I overshot that a little I think. This was probably closer to a nine - maybe 8.5. Still getting used to the bar though. This was only my second time using it. For some reason un-racking out of the mono's is really awkward with this bar. 245 is a good place to end up though. I'm happy with it.

[WolfRose7]

Mixed bag for me, bench is struggling after last block and my poor pivot from being away.

Squat and dead trending back up but both top singles are failures on tech for test/meet lifts.

[EliKoehn]

Good squat especially Wolf. Where did you get that bar path tracker? Looks cool and would be useful.

Thanks guys. Although the deadlift upload was from back in May and I included it for comparison, since my grip failed on the second rep of 450 rather than the first as here, although the bar was smoother this time.

I think my unusual lack of recent motivation lately stems partly from some mild holiday "depression" - that word is often far too strong for its intent IMO, and I don't mean to claim that - but I am feeling low lately, thinking back on old memories and stuff, and I think Christmastime always accentuates that a little bit. As a person I'm prone to dwell on negatives and accentuate them even when they're normally not that hard to overcome or get over, or there's a full range of valid good things to focus on, so that's some self-improvement I need to focus on.

C6W Week 4 HWA, Tuesday

Flat Bench:
275 x 3, 285 x 2-4 (2 achieved @9.5), 300 x 1-2 (1 achieved @10)

Pendlay Row:
135 x 10, 135 x 10, 185 x 8, 225 x 6

A.S.
Standing OHP:
65 x 12, 65 x 12, 85 x 10, 95 x 8
Lat Pulldown:
120 x 12, 120 x 12, 150 x 10, 170 x 8

Optional Exercises omitted, for brevity, fatigue, and still not feeling it

Slept and ate poorly so I am not surprised performance was a bit lackluster today. Never feels bad getting a 300 bench though, even when it's a slow grind.

I'm going to have to figure something out programming wise, though... My gym is closed 24-26th, which is going to be awkward to rework. I'm simply not going to have enough time to recover for maxes if I push them any later, but the x1-4 high intensity set for each major lift is crucial and I can't skip it or go into it haphazard.

[SaviorSelfJT]

Did squats again today, 2 days in a row

Up to 375x1, 10 more lbs than yesterday, and both lifts felt max effort
Absolutely no knee discomfort whatsoever
Had a bit of muscle soreness though

Worked up to a bench/dead single too

[SaviorSelfJT]

I think my unusual lack of recent motivation lately stems partly from some mild holiday "depression" - that word is often far too strong for its intent IMO, and I don't mean to claim that - but I am feeling low lately, thinking back on old memories and stuff, and I think Christmastime always accentuates that a little bit. As a person I'm prone to dwell on negatives and accentuate them even when they're normally not that hard to overcome or get over, or there's a full range of valid good things to focus on, so that's some self-improvement I need to focus on.

I know how you feel man

What’s got you feeling down?

I don’t feel like that on Christmas, but I do around my birthday, I hate that part of the year, cause it reminds me I’m getting older

Sometimes it seems like every time something good starts to happen to me, something bad has to happen to cancel it out. I found out today a girl I’ve been seeing for a bit who I really like has herpes

[WolfRose7]

It's called WL Analysis Eli, it used to be better for velocity than any other app but updates have ruined it a little, still a useful guide for seeing tech devatiations though.

Other **** aside even just SAD, seasonal affective disorder hits most of us. I definitely tend to drop off on motivation to do anything this time of year.

@savior fun virology fact, all of us have had/have herpes anyway so.... (cold sores)
Also very treatable in any variety.

[SaviorSelfJT]

@savior fun virology fact, all of us have had/have herpes anyway so.... (cold sores)
Also very treatable in any variety.

True for type 1 but type 2 isn’t as common
From what I read yesterday it isn’t really any worse than type 1, the worst part about it is the social stigma, potentially ruining new relationships. That’s the reason I’m weary about it, don’t really care about the virus itself though

[ECGordyn]

Xmas used to be a dim time for me too. Now it's an easy and quick thing for a short week or so, as Thai people have a bit of fun with the holiday for a week or so but generally don't take it seriously. I appreciate that as it seems more sincere than having it pushed in my face and ears everywhere.

[ECGordyn]

Now, New Years holidays are ones that drag on for me, as I celebrate New Years four times a year here. 1, midnight in Thailand, 2, thirteen hours later when it's midnight in Texas and I call or msg friends and family, 3, Chinese New Year in mid to late February, 4, Thai New Year (Songkran) in mid April.

[ECGordyn]

We know the world by contrasts. We know happiness today because we felt sad yesterday, know success because previously we knew failure, and vice versa, etc. As a result, life is all the richer for having such a range of experiences, good and bad ones.
Life would be very boring, flat, and unfulfilling if we only had one range of experience. One emotion, one attitude, one perspective all the time would make us robots or insects.

Access denied

[SaviorSelfJT]

We know the world by contrasts. We know happiness today because we felt sad yesterday, know success because previously we knew failure, and vice versa, etc. As a result, life is all the richer for having such a range of experiences, good and bad ones.
Life would be very boring, flat, and unfulfilling if we only had one range of experience. One emotion, one attitude, one perspective all the time would make us robots or insects.

Access denied

I remember a teacher saying something like that a long time ago and it always stuck with me. Can't have happiness without sadness

-----

Squats for the 3rd day in a row:
Failed 385, but it was close. Was trying to grind it out, but my back started to fold and there was just way to keep pushing

Vid of the 385 fail: https://streamable.com/5m22m0

Chest supported rows:
Got 245 with 100% ROM
275 was like 99% ROM but not quite there

I think thats a noticeable improvement