That's well said and is encouraging, thanks. It's helpful to have a place with mutual commiseration (if that's not too strong of a word) and motivation to stick through it. In my own experience, I often find that slumps tend to precede strides of progress. Whether that's through galvanized motivation ensuing afterwards or some mysterious feature of psychology/sports science, I couldn't say, but nevertheless the good days tend to follow.
You've really been on a tear lately so maybe time to deload?
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11-16-2022, 08:23 PM #1681Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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11-17-2022, 03:59 PM #1682
November 17, 2022
Paused Sumo Deadlift
365 pounds x 1 rep
365 pounds x 3 reps (w/straps)
Hamstring Curl
90 pounds x 5/10/10
Did the deadlifts with a stiff bar, no belt, no straps for the top single. I dropped the bar on the way down. Added straps for the 'back off' work and kept the weight the same. Good demonstration of how much grip limits me right now.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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11-18-2022, 04:49 PM #1683
^^ Where are you pausing in the RoM?
A.S.
Flat Bench (T&G):
3 x 1 at 315
Supinated DB Curl:
3 x 15 w/ 35s
Yesterday I did protein sparing modified fasting to enable some DCA for the weekend while maintaining a deficit and so only had a single chicken breast and nothing else yesterday. Also I only slept 3 hours. So this was a pretty good showing for a short workout I'd say.Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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11-19-2022, 06:47 AM #1684
Guys!
Finally able to fit under a squat bar again! A bit painful but the progress with this shoulder is undeniable!
https://mobile.twitter.com/CoachCalande"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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11-19-2022, 07:36 AM #1685
First time deadlifting since 2015 or 2016
https://mobile.twitter.com/CoachCalande
400 for reps easy"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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11-19-2022, 05:51 PM #1686
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11-20-2022, 12:46 AM #1687
The deadlift was easy as pie but I’m really glad I only did one work set as I’m sore in spots of my upper back/traps that I haven’t felt in awhile. The video is there on my feed with my squats and food pics ha ha. Anyway, if Christmas gift wish list happens, I’ll get some iron and be able to train with some bigger numbers on deads. I’ve never really trained deads seriously but easily repped 495x4 on my last session years ago. I’m playing with some goals to get in the area of 600 plus. We will see."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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11-20-2022, 01:48 PM #1688
Was traveling for work for a whole week, finally back to sleeping in my own bed which is nice
Yesterday I did a machine based workout, after about 20 mins on the stair climber. I had it set to cardio mode with a target of 180BPM. It kept going faster and faster at the beginning to like 140 steps/min and then I slowed it down cause I was worried I was gonna fall off if it kept going faster. My lungs felt like they were literally on fireBest lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 185x8, 195x5, 215x1
Deadlift: 405x13 (conv tap'n'go with straps)
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11-20-2022, 02:14 PM #1689
First time doing the bench press since October 30th as I've been resting my injured right shoulder.
BENCH PRESS
10 x 66lb
5 x 99lb
3 x 116lb, 2.5 min rest
9 x 116lb, 2.5 min rest
6 x 116lb, 2.5 min rest
5 x 116lb, 2.5 min rest
First time bench pressing for a few weeks. It no longer hurts to retract my shoulder blades, but I'm going light to be safe. I'm a little surprised by how much strength I've lost - first set was six reps shy of my PR and I don't think I could have done another rep. I'll try the same load next week and see how many more reps I can get.
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11-21-2022, 02:14 AM #1690
Starting to spread my lifts over three days vs two after this illness.
Template for week:
day 1
bench
incline
flys
rows
lat pulls
narrow lat pd
day 2
squats
deads
front sq
leg curls/ext
calf raise
day 3
seated OHP
upright row
side laterals
ez curls/pushdowns
db curls/skull crushers
day 4
rest
Repeat.
NOT SURE IF ILL STAY WITH THIS LONG BUT FOR THE TIME BEING IM GOING WITH IT."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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11-21-2022, 01:49 PM #1691
I'm located in one place for a couple months, so I'm gonna focus on the big 3 for this time and put cardio back on the back burner. Or just take it off for a while.
Squat 5 days ago: legs felt pretty sore, worked up to 315 single, was planning on 335 or 345 but they felt soooo freaking sore I backed off, backed off again, then just did a set at 225.
I may be neglecting legs by only doing squats and sumo deadlift with occasional leg press and RDL.
Yesterday squats felt crazy sore again on warm up 225 x5. Planned one more set but it felt much better, so upped it to 245, then 255, then worked up to 315 again. Felt better than last time. Gonna keep squatting regularly and hopefully get back up to 375. Threw in some split squats, single leg RDL, and hip abductions. Glutes are trashed today. Did bench, pull downs, and some other stuff but maybe gonna slam upper body again tomorrow. Gotta get a lot of bench volume in if I'm gonna get back up to the upper 200s before we leave for Mexico in mid January.2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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11-22-2022, 07:31 AM #1692
^^ Good luck with your goals on the Big 3 and have fun in Mexico.
--
I had planned a really long volume session but am on a deficit and was hungry once I'd gotten to the gym, which is never a good sign that your workout will be good lol... Needless to say I did less than I'd originally planned, but still a decent day.
Flat Bench (T&G):
5 x 8 at 225
Pendlay Row:
5 x 8 at 225
Dips:
3 x 10 at BW, 1 x 7 (w/ ~30 second rest dropset to finish remaining 3 reps)
Upright Row:
4 x 10 at 80 pounds
Standing OHP:
1 x 12, 8, 8 at 75
Lat Pulldown:
2 x 12, 1 x 8 at 170
Lateral Raise:
3 or 4 x 12 w/ 25s
One stupid tricep pulldown set of 7 at 100 pounds with the ropes but my triceps were gone at this point, so I stopped here.
That dip failure was disappointing, but on the drop set, I got to a knife's edge of failure on the final one, felt a strange sensation of barely pushing through it, then my tricep started twitching fast while finishing out. That used to happen to me on bench when I was on the way up to 300, but I haven't experienced it in years probably.
Here's me fatly doing lateral raises.
Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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11-22-2022, 10:18 AM #1693
Quick lunch session. Slowly but surely resisting the detraining on squats, and I was aiming for more than doubles with 3 plates, but it's the first time back in that territory for a while now. Deadlifts still feel in good trim.
A.S. (Ha, BeginnerGainz, I did alternate sets with them this time!)
Squat:
3 x 2 at 315 (but this is still pipsqueek weight relative to BW)
Deadlift (raw):
455 x 1, 475 x 1Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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11-22-2022, 06:54 PM #1694
@Eli - I realize I'm pretty late in answering but I always pause my deadlifts about 2-3 inches off the floor.
November 22, 2022
Push Press
85 pounds x 6/3
Seated Shoulder Pin Press
85 pounds x 4
65 pounds x 8
DB Upright Row
45 pounds??? x 6
Had a long break as I continue to be incredibly busy. Hammered this out in less than 15 minutes, just trying to get some kind of work in.
Weight check in - started this week at 182. Down just 2 pounds so far after 2 weeks. I'll count it as a win if I lose or maintain this week since I'll be attending at least 2, maybe 3 holiday get togethers.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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11-23-2022, 08:34 PM #1695
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11-24-2022, 02:18 AM #1696
Happy Thanksgiving fellas!
Fueling up for a shoulders and arms session right now.
Feeling strong so Ill probably do seated OHP with 185-205 …we will see."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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11-24-2022, 03:39 AM #1697
Goal met!
Training shoulders and arms.
Just crushed 225x1 on overhead press.
https://youtu.be/vFq11pAHInI"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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11-24-2022, 01:33 PM #1698
Shoulder has been worse since benching on Monday. Took an extra rest day yesterday after a poor night's sleep. I'm re-thinking doing the Candito 6-week program for now as I can't currently bench press with the required intensity. I'm actually thinking of running Smolov Jr for squats instead and doing Candito another time when my shoulders are fully recovered.
This means saying goodbye to my 2022 goal of a bodyweight bench press. The closest I got was 143lb for 6 reps for a calculated 1RM of 166lb at 180lb bodyweight.
Seeing as I've had two injuries this year from overhead pressing (first the left shoulder then the right) I'm planning on taking an extended break from the movement - it just doesn't seem to be worth it for the injury risk.
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11-25-2022, 08:22 AM #1699
@Savior. Your squat's way better than mine anyway, but my legs have been destroyed lately on previously submaximal work, so hopefully that bounces back quickly for us both.
@Coach, nice! That has to feel good.
@Rapid, did you input an estimated 90% 1RM instead of the highest you've literally ever done? That could be why you're running into a wall, although I have to say that I find it interesting that you would find bench to be the bottleneck on that program. The squat seems to get the lion's share of attention and intensity, with the bench work being a lot less just in terms of volume and how many top sets you end up doing. Is the rest of it going well?Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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11-25-2022, 02:22 PM #1700
Rapid - good luck with smolov. If you can complete it your basically guaranteed a PR afterwards
Eli - your squat is probably better than mine right now
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Today I did squats/press/hang cleans and the curls
For the curls I curled the plates themselves
35s X 8
45s X 8, 2 sets
I was holding the plates in the center by putting some fingers through the center hole. It hurts like a bitch on the fingers if it pinches your skin
Then sets with 25s but holding the plate on the handle on the circumference and extending the weight in the direction of my forearm, not handing straight down. This is really difficult
After those I did some reverse grip curls with the barbellBest lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 185x8, 195x5, 215x1
Deadlift: 405x13 (conv tap'n'go with straps)
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11-25-2022, 02:46 PM #1701
Rapidfail - I'm definitely not suggesting you do this right now, but have you ever used heavy singles as part of your bench training?
November 25, 2022
Front Pin Squat
185 pounds x 1 rep
135 pounds x 3 reps
Hamstring Curl
90 pounds - 3 sets x 12 reps
Think I had the pins a notch too low, but the front squat still ended up going pretty well.
Missed yesterday because of a family get together, and have another one tomorrow. Doubtful that I'll fit in a workout, but we'll see.
The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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11-25-2022, 03:40 PM #1702
I haven't started the program yet - I'm cutting for another three weeks and didn't want to do it until I'm back at maintenance or more. Until October when I hurt my shoulder (grinding to get a dumbbell OHP PR) I was the strongest I've ever been for all of the big 3 lifts. If it weren't for the shoulder injury I'd be looking forward to the bench press the most.
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11-25-2022, 03:51 PM #1703
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11-26-2022, 03:27 AM #1704
Todays incline bench 235x6
Day 2 of my 3000 cal keto experiment
https://youtu.be/vlArBbxTDWM"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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11-26-2022, 05:14 PM #1705
50 Degree Incline Press
115 pounds x 5 reps
Barbell Front Raise
45 pounds - 3 sets x 8 reps
Had planned the incline press to be max effort but I could not get setup in a way that allowed me to unrack the bar properly. I have one more option I'll try next time I attempt something like this, so hopefully that will work out. The lack of maneuverability when doing incline work is one of the few downsides of using a built in lat pulldown...The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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11-27-2022, 04:09 AM #1706
Day 3 anabolic diet
Ssb 325x4 this morning
Depth seems good
Minor left side glute strain?
https://youtu.be/cbKWaW46Dec"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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11-27-2022, 11:14 AM #1707
November 27, 2022
High Bar Squat
145 pounds - 3 sets x 6 reps
Pin Squat - Low Bar
135 pounds - 3 sets x 3 reps
Work capacity is still horrible. Goal is to do at least 3 sets of 8 on each of these, along with a couple of exercised of higher rep work. This was all I could handle today though.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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11-27-2022, 11:14 AM #1708
More S/B/D today
Then curls again
It might just be my imagination but I swear theres a difference from just ONE single workout with those plate curls. I swear theres noticeably more muscle mass around my elbow in the forearm area. And last time I could hammer curl the 25s by the handle extended but I absolutely could not hold them in a horizontal position. Today I could
I tried to upload a picture. I took an arm pic from my phone and then uploaded to imgur but their new edit tool doesn't let you resize/crop so no buenoBest lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 185x8, 195x5, 215x1
Deadlift: 405x13 (conv tap'n'go with straps)
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11-28-2022, 05:13 AM #1709
Keto day 4 - shoulder press results
240x fail …close!
Training sets…
185x7,5,5,3
Satisfying!
Moving on to upright rows."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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11-28-2022, 05:26 PM #1710
November 28, 2022
Push Press
85 pounds - 5 sets x 5 reps
Overhead Seated Pin Press
65 pounds - 3 sets x 10 reps
Good progress. Only managed to do 9 total reps last time on the push press with the same weight. I'll shoot for 6x6 next time.
Also saw really good improvement on the pin press, hitting all of the prescribed reps & sets.
I'll probably add in some accessory work as well next time.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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