The Flywheel Effect.

[CW47]

Speed Bench: 130 pounds - 6 sets x 6 reps

1 minute rests. Going to keep increasing weight steadily on this until I can't hit all the reps.

Just placed an order for a Super Bench Pro V2 along with some attachments. Been undecided on what bench I want as a long term solution, and seeing this released today it became an easy decision for me. Hopefully will show up in around 2 weeks. New toys are always fun.

[CW47]

Bench Press: 130 pounds - 6 sets x 6 reps
Close Grip Bench - 30 Degree Incline: 115 pounds - 3 sets x 10 reps
Wide Grip Cable Row: 4 Chain x 30/26/25
Triceps Rope Pushdown: 2 Chain x 20/13/10

Had another lengthy break, trying to spend as much time as possible with the family before they left for their vacation. They left yesterday and will be gone for 3 weeks. I unfortunately couldn't join since I'm at a new job.

This will give me a chance to push myself when lifting. I usually have to hold back a bit because I need to be able to help out around the house, carry the little one around, walk up and down stairs without worrying about my legs giving out, etc. Don't need to worry about that stuff for the next several weeks, so I'll be pushing it hard.

Started a new program that I've designed for myself. It's heavily focused on Bench and Deadlift. It's a 6 workout cycle - Volume Bench A, Max Dead, Max Bench, Volume Dead, Volume Bench B, Speed Squat. Maybe an odd setup, but it's based upon what's worked for me in the past. I'll give it a good run and adjust if/when needed.

[CW47]

Conventional Deadlift - 3 inch Deficit: 365 pounds x 1 rep [9.5 RPE]
Conventional Deadlift - 3 inch Deficit: 255 pounds x 3 reps

Happy I was still able to hit 365 on this after a really inconsistent last 3 weeks. Let's see where I can get to after a month or two of consistent work.

[EliKoehn]

Nice!

[CW47]

Nice!

Yeah, very happy with the result yesterday. Thanks!


August 9, 2022
Incline Bench Press - 30 Degree: 165 pounds x 1 rep [9 RPE]
Incline Bench Press - 30 Degree: 125 pounds x 3 reps
Face Pull: 2 Chains - 3 sets x 20 reps

Both the top single and the backoff work were well within my capability. Good starting point to build from. Primary focus today was on maintaining back tightness since I've had a habit of losing it at the bottom. Felt tight and strong out of the bottom today. Video of the incline work below.

[CW47]

Conventional Deadlift: 275 pounds - 3 sets x 5 reps
Stiff Legged Deadlift - 3 inch Deficit: 235 pounds - 3 sets x 8 reps
Hamstring Curl: 90 pounds x 6 reps / 70 x 10 / 45 x 20

My Ironmaster Bench showed up on Wednesday. Also got the leg and the hyper core attachments. Finally finished getting everything setup late yesterday, and ended up not lifting because I was working on that. Seems like a very solid piece of equipment that should serve me well for a long time. I will get some pictures posted in here at some point.

Good workout today. Started light on the conv deads so I wouldn't be totally wiped after the first exercise.
Stiff Leg Deficits always start off feeling pretty easy but then get hard real fast.
Didn't know where to start with the leg curls so I just threw 2 plates on. That was too much so I turned it into what I guess you could call a drop set, doing 70 and then 45 pounds with around 30 seconds rest between. It's a good thing I didn't have to carry anyone up the stairs because I could barely pick my legs up after the curls. Will be interesting to see how sore I am tomorrow after not doing leg curls for a couple of years, lol.

Here's video of the Conv Deads:

[CW47]

Floor Press: 135 pounds - 3 sets x 5 reps
Larsen Press - Narrow Grip: 115 pounds - 3 sets x 10 reps
Bent Row: 95 pounds - 3 sets x 12 reps
Tricep Rope Pushdown: 2 Chain - 3 sets x 12 reps

Floor press and Larsen Press both felt very good. The new bench is much more sturdy and firm than my old one and has better grip as well - all positives.
Haven't done hardly any bent over rowing since I hurt my back doing T-Bar Rows about 2 years ago. Going to see if I can ease back into doing them. Started very light to refamiliarize myself with the lift, focusing on bracing and activating the correct muscles. Felt good.

Here's video of the Floor Press:

[CW47]

16 Inch Box Squat - Speed: 185 pounds - 6 sets x 2 reps
Leg Extension: 45 pounds x 20 reps - 70 pounds - 2 sets x 20 reps
Hammer Curl: 25 pounds x 20/17/16

Squats felt quite nice today.
Was being somewhat conservative on the extensions since I've not done these in years. I'll push them harder next time.
Could've pushed the curls further too. Next time I'll plan to do a drop set at the end, do partials, or find some other way to push them harder.

[CW47]

Bench Press: 135 pounds - 6 sets x 6 reps
Close Grip Bench - 30 Degree Incline: 120 pounds x 9/8/8
Double D Cable Row: 4 Chain x 40/35
Triceps V-Bar Pushdown: 2 Chain x 20/16/13

Comp Bench was relatively easy. New bench is much grippier and I'm able to get more out of my leg drive. As a result it was also putting much more pressure on my knees which could prove to be problematic. We'll see...

Close Grip Incline felt noticeably harder with the new bench, and I think it's mostly because of the seat angle. With the old bench I'd end up sliding down and flattening the angle to probably closer to 20-25 degrees. I don't even know what the exact angle on it was because I never measured - just guessed it to be around 30 degrees. All 3 sets were 9.5+ RPE, with fairly lengthy rests between.

Got some more new toys this week and put them to use on rows and triceps work. Both felt good and will see fairly regular use. I really need more weight for the rows. Found some 10 pound weights from York that will fit in the tight space I have, and I have 8 of them on order. That will allow me to keep my rep ranges on cable work much more dialed in.

[CW47]

Paused Conventional Deadlift: 365 pounds x 1 rep [9+ RPE]
Paused Conventional Deadlift: 275 pounds x 3 reps
Calf Raise: 45 pounds x 15 reps / 90 x 40 / 135 x 35

Deads were smooth today. Not sure I could've done a second rep at 365, but definitely had more weight there. This was a good stopping point though.
Decided to try some calf raises with the leg attachment for my new bench. It worked okay. Definitely was a pain to get the weight into position once I got up to 135 pounds on it, and that really isn't even enough weight. It's still probably the best option I have right now for calves.

Video shows the top single paused dead and the first set of calf raises:

[CW47]

T-Shirt Bench Press: 175 pounds x 1 rep @9 RPE [PR]
T-Shirt Bench Press: 135 pounds x 3 reps
Incline Pin Press - 40 Degree: 85 pounds x 3/3/3/3/3/3/3/4 - 25 reps total with 15 seconds or less rest between each set.

Pressing felt great today. Was shooting for 165 for the top single, but realized that was going to be too easy today. Even 175 was quite fluid, maybe around a 9 RPE. Back off work felt very light.
For the Pin Presses my aim was just to pack some extra volume into a short time frame, so I did sets of triples with 5-15 seconds rest between.
I'm really happy with how the training is going right now. Feeling strong on everything and continuing to make technical improvements all around.

[CW47]

Conventional Deadlift: 280 pounds - 3 sets x 5 reps
Stiff Legged Deadlift - 3 inch Deficit: 240 pounds - 3 sets x 8 reps
Hamstring Curl: 55 pounds - 2 sets x 20 reps
Standing Cable Crunch: 2 Chain + 20 pounds - 2 sets x 10 reps

Another solid workout. Deads were nowhere near failure. Stiff Legged deads were a challenge though. I was mostly struggling to maintain my bracing as I got further into each set.

Hamstring Curls were going great initially. On the second set I started getting some serious discomfort in my right quad. Couldn't figure out what was causing it, but it was something with how my quads were sitting on the roller pads. I'll try to pay closer attention next time I do them and see if I can figure it out.

[CW47]

Floor Press: 140 pounds - 6 sets x 6 reps
Larsen Press - Narrow Grip: 120 pounds - 3 sets x 10 reps
Wide Grip Cable Row: 80 pounds x 20/18/16
Tricep Strap Pushdown: 30 pounds x 12/10/9

Was thinking today was going to be a rest day, but then I was sitting around with nothing to do and it ended not being a rest day, lol. Should have taken the rest day though because the fatigue started getting to me during the second exercise. Had to take a good 10 minute rest to recover.
Floor Press went well.
Rows and Triceps were done alternating, with only the time it took to change the plates as rest in between. Definitely taking a day off tomorrow.

[CW47]

12 Inch Box Squat - Speed: 145 pounds + 2 Chain - 8 sets x 2 reps
Leg Extension: 70 pounds - 3 sets x 20 reps
Cable Curl: 20 pounds 3 sets x 10 reps

Feeling very refreshed after 2 days rest.
Changed my bracing and starting position on squats, engaging my abs and glutes more. It largely eliminates the arch in my back and feels like a stronger starting position. Need to work on getting used to it though. Kind of getting the itch to squat more now, so I may switch my focus from deads to squats at some point relatively soon.
I have typically had elbow discomfort doing any curl other than a hammer curl. Tried them out with a new curl bar and they went quite well. I get some extra resistance because even though the new 10 pound plates fit pretty well, they still start rubbing against the wall about half way up. It's like having built in bands, lol.

[CW47]

Bench Press: 140 pounds - 6 sets x 6 reps
Narrow Grip Bench - 30 Degree Incline: 120 pounds - 3 sets x 10 reps
Double D Cable Row: 80 pounds x 30/22/16 + drop set of 40 pounds x 30 reps
Triceps V-Bar Pushdown: 40 pounds x 15/13/12 + drop set of 20 pounds x 16 reps

Bench was still pretty far from failure today. I'll increase to 145 next time.
On Incline I did 5 more reps than last week with the same weight. I'll increase to 125 next time.
Rows and Pushdowns resulted in a massive pump in my arms and shoulders. I will most likely keep the weight the same next time on both.

[CW47]

Sumo Deadlift: 435 pounds x 1 rep [PR]

Was planning to work up to about 95% of my 1RM and then do some backoff work. During the ramp up it became pretty clear that I probably had a PR in me today, so I pushed it pretty much to a Max and hit a 10 pound PR. Actually may have been able to do even more but I probably placed my hands too close together and it resulted in a struggle on the lockout. Was maybe marginal by competition standards, but I felt like I was able to fully lock it out. Decided to just end the workout after the top single.

[CW47]

Bench Press - 3 Count Pause: 175 pounds x 1 rep @9 RPE
Bench Press - 3 Count Pause: 135 pounds x 3 reps
Incline Pin Press - 40 Degree: 95 pounds - 8 sets x 5 reps / 1 set x 8 reps

My bench technique is the best it's ever been right now. Matched my PR on the top single and undoubtedly could've set a new one but I wanted to be sure I had something left to do the back off work and hypertrophy work, unlike yesterday.

Not sure that I actually did 8 sets of 5 on the pin press. I thought I had only done 6, but my clicker said 8... Very possible that I lost count. All the sets of this were done with 15-30 seconds rest between.

Here's video of the top single:

[CW47]

Conventional Deadlift: 285 pounds - 2 sets x 5 reps

Family got back from their 3 week vacation a little after 5am this morning. My parents came to visit for the day as well. Long day.
The 2 sets of deads was about 1/4 of what I had programmed for the day, but felt it was better that I just do something rather than push it off another day.

[CW47]

Floor Press: 150 pounds - 6 sets x 6 reps
Larsen Press - Camber Bar Narrow Grip: 110 pounds - 3 sets x 8 reps
Cable Pulldown - Med Supinate MAG: 60 pounds x 20/20, 80 pounds x 17
Tricep Strap Pushdown: 20 pounds x 20/16/17

Some of the floor press sets were quite hard, others I felt like I had another 4-5 reps in me. Must be from/movement pattern inconsistency.
Just got an American Cambered Bar from ElitFTS, so naturally I had to try it out. Never used one before so it took a few sets to get the feel for it. Last set felt very good.
Also recently got a couple of MAG bars. Gave the Medium Supinate a try today. I really like it. Typically my shoulders fatigue first, but I could feel that most of the work was being done by my lats with this piece of equipment.

[CW47]

12 Inch Box Squat - Speed: 145 pounds + 2 Chain - 10 sets x 2 reps
Leg Extension: 70 pounds - 3 sets x 20 reps
Strap Cable Curl: 20 pounds x 20 reps / 4 pounds x 20/13

Box Squats felt easier than last time despite the 2 extra sets. I taped most sets to monitor bar path and found that it's straying way forward most of the time out of the hole. A wide stance was the only I did today that seemed to help, but I'm also much weaker with a wide stance. Probably just need to work on getting stronger with a wider stance...

Did cable curls with a strap. This is by far the best a curl has ever felt for me. I'll definitely be doing these more regularly. Below is an image of what I'm referring to when I say 'strap'.

[CW47]

Bench Press: 145 pounds - 6 sets x 6 reps
Narrow Grip Bench - 30 Degree Incline: 125 pounds x 8/8/7 reps
Close Grip Cable Row: 3 sets x 20 reps
Triceps Cable Pushdown: 40 pounds x 12/11/10

[CW47]

Stiff Legged Deadlift: 365 pounds x 1 rep [PR] [8.5 RPE]
Stiff Legged Deadlift: 295 pounds x 3 reps

10 pound PR and it was pretty easy. Been feeling under the weather - out of work for a couple of days. Ended up missing 1 or 2 workouts because of this. I was feeling much better today and was able to get through this workout without any real difficulty. I'm eager to see what I can do on this lift when at 100%. 385 feels very possible.

[CW47]

Narrow Grip Bench Press: 185 pounds x 1 rep [PR] [9 RPE]
Narrow Grip Bench Press: 150 pounds x 3 reps
Incline Pin Press - 40 Degree: 115 pounds - 4 sets x 8 reps --> Drop Set of 95 pounds x 8 reps

Another pretty easy PR. Been feeling like my bench is increasing steadily over the last 2-3 weeks. This seems to validate that.

[CW47]

Trap Bar Deadlift: 265 pounds - 3 sets x 5 reps
Stiff Legged Deadlift - 3 inch Deficit: 245 pounds - 3 sets x 8 reps
Hamstring Curl: 55 pounds - 3 sets x 20 reps
Situp: Bodyweight + a giggling 2 year old boy x 25 reps

This was stretched over multiple hours, as I was fitting in a set here and there where I could. Trap Bar deads are always awkward for me. I'm sure it's because I just don't do them very often. The sets got easier as I went along. I should be able to jump up the weight about 20 pounds next time.

[CW47]

Floor Press: 155 pounds - 6 sets x 6 reps
Larsen Press - Camber Bar Narrow Grip: 115 pounds x 8/5, 90 pounds x 10 reps
Cable Pulldown - Med Supinate MAG: 80 pounds - 3 sets x 15 reps
Triceps Strap Pushdown: 20 pounds 3 sets x 20 reps

Bit of a grind today. Struggled to get through a couple of the floor press sets.
I was quite fatigued going into larsen presses and had to drop weight for the third set.
Took a lengthy break before doing accessory work and then was able to get through that just fine.

[CW47]

Wide Stance 12 Inch Box Squat - Speed: 125 pounds - 6 sets x 2 reps
Strap Cable Curl: 20 pounds x 20 reps, 30 pounds x 20/30

Pretty minimalistic workout. Next time I will likely reduce weight even further on squats - I struggled with the wide stance quite a bit.

[CW47]

Bench Press: 150 pounds - 6 sets x 6 reps
Narrow Grip Bench - 30 Degree Incline: 125 pounds - 3 sets x 10 reps
Close Grip Cable Row: 120 pounds - 2 sets x 15 reps
Triceps Cable Pushdown: 40 pounds - 2 sets x 15 reps

I'm close to the limit on Bench and Incline. I'll add 5 pounds to each next week and it's unlikely that I hit all the reps on either of them, but we'll see...

[CW47]

Snatch Grip Deadlift: 365 pounds x 1 rep [PR] [9.5 RPE]
Snatch Grip Deadlift: 275 pounds x 3 reps

Gripped this as wide as I could without hitting the cross members on the rack. The top single was close to a true max.

[CW47]

Spoto Press: 185 pounds x 1 rep [PR] [9 RPE]
Spoto Press: 150 pounds x 3 reps
Incline Pin Press - 40 Degree: 135 pounds - 5 sets x 5 reps with minimal rest between sets

Got slightly out of position at the bottom of the top single. Also didn't do the momentary pause I would typically want. Still, completed the rep with relative ease.
Nice shoulder pump from the pin presses.

Video shows the top single along. Also shows my range of motion on one of the ramp up reps.

[CW47]

Trap Bar Deadlift: 285 pounds - 3 sets x 5 reps
Stiff Legged Deadlift - 3 inch Deficit: 250 pounds - 3 sets x 8 reps
Hamstring Curl: 60 pounds - 2 sets x 20 reps / 80 pounds x 10 reps

Continuing to work on improving glute and core activation on squats and deads. I needed every bit of it on the deficit stiff legged deads today, especially on the final set. Really needed the extra tightness to get through without form breakdown.