The Flywheel Effect.

[Anthony21]

You caught Covid?

So you plan on training 7 days a week?

I just use my monos for bench work. I prefer walking out my squat.

[Filmbuff81]

December 28, 2021: Yoke Bar Squat
205 pounds x 1 rep (~7 RPE)
155 pounds x 3 reps

Back at it today. Wanted to keep the exertion level low and I succeeded in that. But man...this still wiped me out. Guess my energy level has been affected more than I thought by covid. Still feeling pretty good though, and plan to be back to lifting pretty much every day if possible. I think next time around I may try walking out the weight with this bar because it's still feeling really awkward with the mono's.

Even mild cases of Covid can knock you on your ass fatigue wise. So definitely ease back in slowly before ramping up to every day training.

[CW47]

Yeah, the whole family is home in quarantine right now, since a few days before Christmas... 11 year old has had non symptoms. I've had very mild symptoms. 1 year old was feeling pretty miserable for a few days but is basically fully recovered now. My partner has been fighting something for almost a month (not sure if it was covid all along), and is still feeling terrible.

For the past 6 months I've been trying to lift every day, knowing full well that won't happen and I'll probably end up lifting around 5 days per week. So yeah, I don't mean literally that I will be lifting 7 days per week. My frequency will stay about the same as it has been. But I will for sure be adjusting based upon how I'm feeling - whether that means taking a day of rest, or just adjusting volume and intensity. My energy level did rebound pretty well yesterday after some relaxation and food. I'm definitely not back to 100% yet though.

And I get why people are less prone to use this type of mono on squats, but I've liked them for squats with a straight bar so far. There's just something funky for me about doing them with the Yoke Bar specifically. I struggle to get my air. I struggle to get my feet positioned correctly so that I can lift straight up. Just feel like I'm in a tug of war against an invisible opponent or something, lol. I may try moving the mono's up one hole, but if that isn't better I'll probably ditch them for that specific lift. I don't have any issue with walking out weights - it's just nice not needing to, primarily because it's easier to maintain my air and bracing.

[CW47]

December 29, 2021: Speed Bench Press
95 pounds + mini band - 6 sets x 3 reps
First time using bands with a proper setup, using band pegs in the rack. Man...the band tension took me by surprise. It's much stronger than I was used to with the method I used previously. Even just bands alone, without any weight wasn't 'easy'. I will probably need to use less weight next time.

[Filmbuff81]

Ha ok that makes more sense then regarding the training.

Bands kick my ass every time I try them out lol.

And it’s possible they’ve been sidelined with Covid.

When I had OG Covid I was sick off and on for 2 months as was my son.

I’ve known people run the gamut from a head cold for a day to the ICU for a couple weeks.

Screwiest health lottery around haha.

[Anthony21]

I landed up buying these roller j hooks for my rack. They fit perfect on the Rep PR4000 rack also.

https://www.titan.fitness/racks/rack...RoC8pQQAvD_BwE

[CW47]

Screwiest health lottery around haha.

Yes, seems to be. I got off easy. My son had what seemed like a pretty typical flu. My partner has been in rough shape. She seems to be improving now, but thought she was over it after 2 weeks and then it hit her hard a second time, so we'll see.

I landed up buying these roller j hooks for my rack. They fit perfect on the Rep PR4000 rack also.

Yeah, those look nice. I think I'm set for J-Cups for now though - got the Rep Sandwich J-Cups with the rack.


December 30, 2021: Sumo Deadlift
365 pounds x 1 rep [8.5 RPE]
Was shooting for a 7.5-8 RPE and overshot it slightly I think (though I might have still had 2 reps in the tank). I've been using straps for almost all of my Sumo reps because with a mixed grip I end up twisting just enough that it puts some uncomfortable pressure on my knees. Decided to go without the straps today. Not sure I'm going to do that too often though. I've no plan to compete, and just feel safer with the straps on this lift. But I made it through today without any real issues.

In conjunction with lowing RPE and focusing on technique for the next months, I'm also working on creating good setup habits on all of my lifts. This should help with consistency, and keep me focused on just the essentials. Got a basic routine down today for deadlifts. Set feet, get air/brace, pull out slack, then go. Of course, I've been doing all of these steps already, just with a lot of fidgeting and wasted motion and time. My goal is to have the entire process of lifting be efficient from the moment I step to the bar.

[Anthony21]

Yes, seems to be. I got off easy. My son had what seemed like a pretty typical flu. My partner has been in rough shape. She seems to be improving now, but thought she was over it after 2 weeks and then it hit her hard a second time, so we'll see.


Yeah, those look nice. I think I'm set for J-Cups for now though - got the Rep Sandwich J-Cups with the rack.


December 30, 2021: Sumo Deadlift
365 pounds x 1 rep [8.5 RPE]
Was shooting for a 7.5-8 RPE and overshot it slightly I think (though I might have still had 2 reps in the tank). I've been using straps for almost all of my Sumo reps because with a mixed grip I end up twisting just enough that it puts some uncomfortable pressure on my knees. Decided to go without the straps today. Not sure I'm going to do that too often though. I've no plan to compete, and just feel safer with the straps on this lift. But I made it through today without any real issues.

In conjunction with lowing RPE and focusing on technique for the next months, I'm also working on creating good setup habits on all of my lifts. This should help with consistency, and keep me focused on just the essentials. Got a basic routine down today for deadlifts. Set feet, get air/brace, pull out slack, then go. Of course, I've been doing all of these steps already, just with a lot of fidgeting and wasted motion and time. My goal is to have the entire process of lifting be efficient from the moment I step to the bar.

It's nice to have couple on hand. I have the roller ones set for my SSB squats, my monos for bench, and I'll use my normal J cups for another barbell movement I may be doing.

[CW47]

It's nice to have couple on hand. I have the roller ones set for my SSB squats, my monos for bench, and I'll use my normal J cups for another barbell movement I may be doing.

True, it wouldn't hurt to have another pair. Not trying to spend any more money on equipment at the moment, but I'll keep those roller j-cups in mind.


Just realized I never posted my 2022 goals in this thread...

First goal is bodyweight related - wanting to drop around 15 pounds.

Second goal is work capacity, which I want to address through a couple of routes. Before getting my home gym setup I was doing a lot of bodyweight stuff - pushups, situps, etc. I want to get back to doing that - something like 3-4 rounds of pushups, situps, pullups per day. Also want to build up work capacity by doing something akin to Wenning Warmups. Light, high-rep work before my main work, focusing on movements that align with my main exercise for the day. Also may play around with doing longer ramp-ups (smaller weight jumps) to add in more volume.

For main movements I want to work on progressing on lifts that I really enjoy. Yoke Bar Squat to 335, Floor Press to 225, and Sumo Deadlift to 475 are my initial goals, though I set numbers to them only to have something tangible to shoot for. I've also identified secondary lifts I plan to include regularly to help build these 3 main lifts.

My overarching plan is to 'peak' only twice this year. I'll work my way up to higher volumes gradually, and then taper down from there. Don't have anything really concrete planned right now. I will play it by ear and see how my body reacts.

[CW47]

I've been hitting 40-60 pushups and situps per day, and probably only around 10 pullups. This is largely to build up my work capacity, and even doing 10-20 at a time right now leaves me breathing heavy, so I'm looking forward to building on this.


December 31, 2021: Feet up Bench
135 pounds - 6 sets x 3 reps

Final session of the year. This was much harder than I anticipated. I thought 70% of my 1RM would be a breeze for triples, and almost started off at 80% instead. Good thing I didn't, lol.
Due to how challenging this was, I may focus on adding reps rather than adding weight each time.

[Anthony21]

Nice goals to have man and I'm sure you'll crush them.

[CW47]

Nice goals to have man and I'm sure you'll crush them.

I'll give it a good shot, that's for sure.


January 1, 2022: High Bar Squat
195 pounds x 1 rep [7.5 RPE]
135 pounds - 2 sets x 5 reps

Wanted to keep the top set around a 7 RPE. Back off work was to be 3 sets of 5 today. Started getting light headed after the second set (still feeling it now almost 30 minutes later). My work capacity starting point is worse than I thought, but no worries - we'll get there eventually.

[CW47]

January 2, 2021: Spoto Press
125 pounds - 6 sets x 3 reps
Started with the weight a bit lower on this after struggling with 135 on the feet up bench a few days ago. This felt relatively easy, but that's okay. It gives me something to build on over several weeks.

[CW47]

January 4, 2022: Speed Deadlifts (conventional)
225 pounds + Mini Band: 6 sets x 2 reps

First time doing these in quite a while and they felt very good. One of the things I've always really like about speed work is the opportunity is provides to work on technique. I noticed a tendency to not engage my lats, or to only engage on one side. I suppose I've been doing this all along but just never really noticed it. Focusing on engaging lats on both sides actually made a pretty noticeable difference in my tightness, which also affected my speed. I was also able to continue engraining a setup routine. It all felt quite good today.

[Filmbuff81]

Nice work.

Crispy deadlifts.

[CW47]

Yeah, thanks. I'm going to enjoy the banded deadlifts far more now that I have a proper setup to do them. Standing on the bands always felt awkward.

January 5, 2022: Floor Press
175 pounds x 1 rep [9 RPE]
135 pounds: 3 sets x 3 reps

Did an oopsie on the top set. My goal range was 6-8 RPE. The final ramp up set at 155 felt very light (less than 6 RPE) so I thought a 20 pound jump would put me in the right range. To be honest though, it was a bit of a mis-groove. Still feel like it would've been around an 8 if I'd hit it right, but oh well. Back off work went well. Doing 1 set close grip, 1 medium, and 1 wide. Definitely can tell that close grip is my weakest right now, so it's a good thing I've added in some dedicated close grip work for this cycle. Should help bring it back up.

[CW47]

January 6, 2022: Speed Squats - Wide Stance
115 pounds: 8 sets x 2 reps
I know this seems ridiculously light for squats, but it's probably around 55% of my max with a wide stance. Focus today was on technique work moreso than speed, and it was fruitful. I took video of each set, watched them back immediately, and adjusted accordingly. Found that my knees were often traveling too far forward as I tried keeping my stance upright. As I worked on getting my butt back things got better, but this is still something I'll need to focus on.

[CW47]

January 7, 2022: Close Grip Bench Press
175 pounds x 1 rep [8.5 RPE]
125 pounds: 3 sets x 5 reps

Well, goal was once again to stay in the 6-8 RPE range on the top set. I did a little better this time, lmao! It's just too easy to add 10's on each side instead of going to get the 5's which are on the opposite wall. I should probably just put my 5 and 2.5 pound plates closer to the other plates so I use them more often. Anyway, ended up at about an 8.5 RPE - not anything to worry about as long as I don't do it consistently. Back off work was around 65% of 1RM. A good starting point as I work on gradually adding in more volume. All in all, a pretty good session.

[CW47]

January 10, 2022: Good Morning
155 pounds - 4 sets x 3 reps
Planned for 6 sets of 3 at 70%. 155 is probably below 70%. Decided to stop at 4 sets since I'm not 100% comfortable with this lift. Would love feedback on the video below from anyone that's well versed in doing these. I do know that they feel about 200% better with the Yoke Bar than with a straight bar. Was feeling it in my hamstrings, glutes, and entire back. Not sure if that should be the case or not. But anyway, these felt decent. I've always kind of dreaded doing these in the past, but I'm feeling a LOT more comfortable doing them with the new bar now, so looking forward to doing them more regularly.

[CW47]

January 11, 2022: DB Bench Press
50's - 2 sets x 3 reps
60's - 4 sets x 3 reps

Started out with 50's, changed to 60's for the last 4 sets as it became apparent that the 50's were pretty light for me. I've done DB work so infrequently over the last 2 years that it all feels very uncomfortable right now, though I'm sure I'll be reacclimated after a couple more rounds of it. Still not back to 100%, even though my case of covid was really mild. I've been fatiguing very quickly. It's getting better gradually.

[Anthony21]

With your good morning it looks like you need to focus on pushing the hips back more and get a better hip hinge going.

To me it looks like your squatting the weight a bit too much.

[CW47]

With your good morning it looks like you need to focus on pushing the hips back more and get a better hip hinge going.

To me it looks like your squatting the weight a bit too much.

This is what I was thinking as well. I'll just keep working to improve it. Thanks for the feedback.


January 13, 2022: Yoke Bar Squat
Main Work: 225 pounds x 1 rep [8 RPE]
Back off Work: 155 pounds + 2 chains x 3 reps

A little more comfortable this time around. I used J-Cups instead of the mono's and that felt better. Just need to figure out the setup/bracing routine since it's quite different.

[CW47]

January 14, 2022: Speed Bench Press
95 pounds + 2 mini bands: 8 sets x 3 reps

Struggled with this last time, but decided to keep the weight the same. Managed 2 more sets than last time, and energy level was still good at the end - just trying not to overdo it right now.
I was disappointed by the poor technique after watching the video footage afterward. There was some good - lower body tension and stability were pretty consistent. Touch point was inconsistent though, and I didn't keep my elbows under the bar on several of the reps. I was just trying to go too quickly. Still, I'm happy to have got through these sets in a timely manner and not feel exhausted.

[CW47]

January 15, 2022: Sumo Deadlift
365 pounds x 1 rep [8 RPE]
315 x 1/1/1

Was kind of sloppy today. Not sure why, but I just wasn't very focused.
Top single at 365 felt like a true 8 RPE, and looked smooth on the video.
I'm trying to work up to around 6 singles for the back off work, but the fatigue started to hit hard after 3 so I called it there. Probably could've made it to 6 if I'd kept the top single at a 6-7 RPE, but oh well...

[CW47]

January 16, 2022: Feet up Bench
135 pounds - 6 sets x 4 reps

Increased from 3 to 4 reps. It was maybe equal, or even just a little bit easier than last time around. Technique was MUCH better than the speed work I did 2 days ago. Not sure if I'll increase to 5 reps or increase the weight next time around - I'll make the decision on the day.

[CW47]

January 17, 2022: High Bar Squat
205 pounds x 1 rep [6 RPE]
155 pounds - 3 sets x 5 reps

Great squatting day. Last time through my top set was a 7.5 RPE at 195, and my back off work was 135 for 2 sets of 5. It's still terrible, but I'm gradually building up my work capacity. I think the covid fatigue is pretty much done at this point. Getting into a nice groove.

[CW47]

January 19, 2021: Spoto Press
130 pounds - 6 sets x 3 reps

This moved VERY fast and easy. Feels like I may be able to keep increasing weight each time for a while yet.

[CW47]

January 20, 2022: Speed Deadlifts (conventional)
225 pounds + Mini Band: 8 sets x 2 reps

Increased from 6 to 8 sets. Definitely felt the fatigue on the 2 extra sets. Hoping to increase to 10 sets next time.

[CW47]

January 21, 2022: Floor Press
165 pounds x 1 rep [8 RPE]
115 pounds x 20 reps
Pressing felt great again today, moved fast. I managed to keep it within my RPE range of 6-8 too! I listed it at 8, but it may have been anywhere between a 7 and an 8.
For back off work I opted for an AMRAP instead of a 3x3. Knocked out 20, with probably another 1-2 in the tank (yes, I realize that means it wasn't really an AMRAP).

Finally, sharing a FANTASTIC video on Deadlifting - definitely one of the best I've ever watched. It's long, but worth it for those that are looking to improve their deadlift, or just understand more about deadlifting. It does focus heavily on Sumo Deadlift, but also covers conventional.

[CW47]

July 22, 2022: speed squat - wide stance
115 pounds - 10 sets x 2 reps
Did 2 more sets than last time and it was still pretty easy. Seeing progress on the wide stance finally. Not sure if I’ll increase sets or add weight next time around. We’ll see…