The Flywheel Effect.

[CW47]

T-Shirt Paused Bench Press: 165 pounds x 1 rep
Close Grip Paused Bench Press: 130 pounds - 4 sets x 6 reps
Cable Row: 2 Chains - 2 sets x 60 reps
Hammer Curl: 20 pounds/ea - 2 sets x 20 reps

Very solid day. T-Shirt bench around an 8 RPE. Close grip was pretty easy today.
Was not in the mood to mess with the chains so I ended up doing rows with 2 instead of 4 since that's what was on there from when I did pushdowns a few days ago.
Curls are weak! Shouldn't be surprised since I never do them, lol.

[Anthony21]

Good to see you do some more accessory work finally lol. Good work though man.

[CW47]

Back to singles, lol. I'm using this week primarily as a deload before I start up a new cycle. Will be doing heavy singles with minimal volume work.

June 20, 2022
3-Count Paused Bench: 175 pounds x 1 [9.5 RPE]
Overhead Press: 95 pounds x 5 reps

Feels like I'm consistently able to hit 175 on the 3-count bench now - this is the second time I've done it in the last 2 weeks at about the same RPE.
Followed it up with some OHP for reps relatively close to failure, just because I felt like doing some overhead pressing.


June 21, 2022
Sumo Deadlift: 405 pounds x 1 rep [9.5 RPE]

Playing around with my setup still. Started off closer to the bar, widened stance, and moved hands slightly further out. It came off the floor quite easily but I struggled to lock it out, probably in large part because my hands were rubbing against my legs quite a lot. Felt it much more in my glutes. This might be a good setup for me if I adjust my hand placement and do a better job of pulling the slack out of the bar. Still, it feels like this weight should be there pretty much any day of the week.

[Anthony21]

Back to singles, lol. I'm using this week primarily as a deload before I start up a new cycle. Will be doing heavy singles with minimal volume work.

June 20, 2022
3-Count Paused Bench: 175 pounds x 1 [9.5 RPE]
Overhead Press: 95 pounds x 5 reps

Feels like I'm consistently able to hit 175 on the 3-count bench now - this is the second time I've done it in the last 2 weeks at about the same RPE.
Followed it up with some OHP for reps relatively close to failure, just because I felt like doing some overhead pressing.


June 21, 2022
Sumo Deadlift: 405 pounds x 1 rep [9.5 RPE]

Playing around with my setup still. Started off closer to the bar, widened stance, and moved hands slightly further out. It came off the floor quite easily but I struggled to lock it out, probably in large part because my hands were rubbing against my legs quite a lot. Felt it much more in my glutes. This might be a good setup for me if I adjust my hand placement and do a better job of pulling the slack out of the bar. Still, it feels like this weight should be there pretty much any day of the week.

Nice work man. A 405 sumo is some good stuff. You normally pull conventional right?

[CW47]

Nice work man. A 405 sumo is some good stuff. You normally pull conventional right?

I do both, but have been stronger on Sumo for a while now. I did 425 a few weeks back. 435 is probably doable on a good day.
Just did 405 conventional for the first time a little over a week ago and it was quite a grind.

[CW47]

Bench Press: 185 pounds x 1 rep / 200 x Fail

Speed Bench: 135 pounds - 2 sets x 3 reps

Bench was okay today. Attempted 200 today, trying to beat my current PR of 195. Didn't get close on it. Seems like my max bench is staying pretty stable around 190-195 right now, and my higher rep work is still progressing. Not going to change much as long as I'm seeing progress on a cycle by cycle basis.

135 was just a bit too heavy for speed work. Didn't get through all the sets anyway.

Here's video of some of the ramp up reps and the max attempt:

[Anthony21]

That 185 you can tell 200 was going to be a big grind.

I hate giving critique cause sometimes I feel like a douche but...

On the 185 set, I would scoot back on the bench just a tad more. The unrack has you traveling with the bar a bit too much before you get into your press position.

Same thing on your 200x1 set. You can see the unrack being unsteady as you travel with the bar to the position you want to press.

At the bottom of the press, it looks like there is a slight shift in the barbell as it appears to shift forward slightly. If you slow it down and look closely you'll see that small shift.

You definitely have 200 in you though that's no question.

[CW47]

To everyone who reads this log - please don't ever hesitate to critique and offer advice. Getting feedback/advice is one of the major reasons why I even post stuff here. I'm always 100% open to it because I know I still have a ton of room for improvement on all of my lifts.

Your advice is spot on Anthony. I will work on getting setup closer to the bar, and check out the shift you mentioned to see what opportunities for improvement I have there.

And yes, 200 is absolutely there, or will be very soon. I can always tell as I'm lowering the weight whether or not it's beyond my capabilities, and the 200 felt very doable (even though I didn't get close this time, lol).

[CW47]

Low Bar Squat: 285 x 1

Took video from behind, which I rarely do. My squat looks atrocious, lol. Feet too close together, legs unstable and shifting, and a variety of other issues. At least I'm aware now and can work on these things. For what it's worth, the final ramp up set at 265 was much better, and can be seen in the video as well.

[CW47]

Larsen Press: 175 pounds x 1 rep [8-8.5 RPE]
Close Grip Bench - 30 Degree Incline: 95 pounds x 8 reps / 115 x 8, 8
Pullup: 4 sets x 4 reps
Triceps Rope Pushdown: 2 Chains - 4 sets x 8 reps

Larsen Press went well. 175 was the weight I kind of had in mind that I'd like to hit and I managed to do it without much difficulty.
Started out too light on Close Grip Incline. Increased on the second and third sets and it was a real struggle at that weight. I'll look to hit all 3 sets at 115 next time.

Changing things up a bit since progress has slowed significantly. The core of what I've been doing will still be there, but it will be more of a conjugate hybrid with 2 max days and 2 speed days. Max days will be a heavy single at about 8.5-9 RPE. This lift will change on each of the first 3 weeks, and then I'll repeat the same lifts on weeks 4-6. I'll follow the max work up with a secondary lift that will be done for 3 sets of 8 and use double progression. I'll do it for a full cycle. This secondary lift will gradually get more specific with each cycle. After that is accessory work which I'll do when time allows.

[CW47]

Conventional Deadlift - 3 Inch Deficit: 365 pounds x 1 rep [PR] @9 RPE
Stiff Legged Deadlift - 3 Inch Deficit: 225 pounds - 3 sets x 8 reps
Calf Raise: Bodyweight - 3 sets x 20 reps

Previous PR on the Deficit Conv Dead was 355 and this moved easier than that did.
Stiff Leg Deficits kick my butt every time. I'll keep increasing the weight on these weekly until I stall out.
First time I've done calf raises in like 4 years, lol.

[CW47]

Speed Bench: 135 pounds - 6 sets x 6 rep

Giant Set
Wide Grip Cable Row: 2 Chain - 3 sets x 20 reps
45 Degree Incline DB Press: 30's - 3 sets x 12 reps
Hammer Curl: 20's - 3 sets x 12 reps

Speed work was probably a bit heavy and slowed quite a bit toward the end. I will try it at the same weight again next week and see if it's any easier.
Accessory work went well. I'll be slow to increase the weight and reps on these for a while. Going to focus on increasing the rep quality since I've not really been doing accessory work in recent years.

[Anthony21]

Nice work on the PR for your deficit pull. I remember those being a good movement to blow up my deadlift.

[CW47]

Nice work on the PR for your deficit pull. I remember those being a good movement to blow up my deadlift.

Yes, they've helped my deadlift in the past also. I'm planning to be doing them somewhat regularly for a while. I expect the carryover to Sumo will be minimal, but it should help out my conv deadlift.

[CW47]

Speed Low Bar Squat: 185 pounds - 2 sets x 5 reps / 135 pounds x 5 reps
Speed Sumo Deadlift: 245 pounds - 3 sets x 5 reps

The first 2 sets of squats destroyed me. I could feel the muscle breaking down in my hamstrings. Legs were shaking just after these first 2 sets, and I'm quite sore today. This tells me that I've not been focused enough on moving the weight with speed, so it should be beneficial for me to do this regularly for a while. Had to dial it back significantly after those first sets at 185. I'll probably start out at 155 next time. Goal is to be doing 5x5's on both lifts, so I will keep building towards that.

[CW47]

Close Grip Bench Press: 175 pounds x 1 rep [9 RPE]
Incline Close Grip Bench Press: 115 pounds - 3 sets x 8 reps
Pullup: 4 sets x 5 reps
Triceps Rope Pushdown: 4 sets x 9 reps

Had a bit of a break since I was out of town for the holiday weekend.
Close Grip single moved smoothly. Setup was a little loose.
Incline got to the 9+ RPE range by the end. I'll increase weight next week and see how many reps I can get.
Pullups actually felt easier than last week despite increasing from 4 to 5 reps per set. Will keep this the same next week.
Pushdowns also got to the 9+ RPE range. Will keep this the same next week.

[Anthony21]

Nice work after the Holiday.

[CW47]

Nice work after the Holiday.

Didn't feel any of the sluggishness that I often do when coming back from a break, so that was nice.

[CW47]

Paused Conv Deadlift: 365 pounds x 1 rep [9 RPE]
Stiff Legged Deadlift - 3 Inch Deficit: 230 pounds - 3 sets x 8 reps

Got hit with a cold yesterday so I didn't lift. Stayed home today, but was feeling better this afternoon so I got to it.
Paused Deadlift ended up about where I expected to. Still been inconsistent on my setup, and this time I believe I setup with the bar too far from my shins. This pulled me forward initially, but I was able to correct and finish the lift without much difficulty. Should get easier next time if I get the setup right.
SLDL went well. The conditioning to get through these is more of a challenge than the weight at this point. I'll keep increasing weekly as long as I continue to hit all the reps. Will increase to 235 next week.
No accessory work today since I'm still somewhat fatigued.

[CW47]

Speed Bench: 125 pounds - 6 sets x 6 rep
Wide Grip Cable Row: 2 Chain - 3 sets x 20 reps
45 Degree Incline DB Press: 30's - 3 sets x 12 reps
Hammer Curl: 20's - 3 sets x 12 reps

Reduced weight on speed bench by 10 pounds, otherwise kept everything the same as last week.
Turned out to be a really good session. Completed in less than 30 minutes and it all felt easier this time.
I'll increase weight and/or reps on the accessory work next time through.

[CW47]

Speed Low Bar Squat: 155 pounds - 5 sets x 5 reps
Speed Sumo Deadlift: 245 pounds - 5 sets x 5 reps

The day I look forward to the least... Probably also the most important day for me. Went better this week than last by a mile, and still sucked, lol.
This should definitely help with conditioning, but where I noticed it most today was in technique. Having not done speed work much over the last 9 months I had forgotten how much it helps with that. I got my deadlift setup dialed in MUCH better today. Squat is still not where I want it, but was improved today as well.
Most likely will take a rest day tomorrow.

[CW47]

Bench Press - 3 Second Pause: 165 pounds x 1 rep [8.5 RPE]
Incline Close Grip Bench Press: 120 pounds - 3 sets x 8 reps

Running short on time today, so just did the main 2 lifts. Both went well.
I'll mostly likely lift the next 3 days as well, since I probably won't be able to lift on Friday, Saturday, and possibly Sunday.

[CW47]

Conventional Deadlift: 365 pounds x 1 rep [8 RPE]
Stiff Legged Deadlift - 3 Inch Deficit: 235 pounds - 3 sets x 8 reps
Calf Raise: Bodyweight - 2 sets x 20 reps
Situp: Bodyweight + a 20 month old - 2 sets x 15 reps

Deadlift felt hard today so I capped the top single at around an 8 RPE.
Every time I try doing situps or pushups, a baby, a puppy, or both try to jump on me. Today's situps were done mostly with a baby on my chest. After I got done and was sitting on the floor holding him, he pushed me in the chest and said 'down', lmao! He wanted a longer ride, but I was done.

[CW47]

Speed Bench: 125 pounds - 6 sets x 6 rep
Wide Grip Cable Row: 2 Chain - 2 sets x 30 reps
45 Degree Incline DB Press: 35's - 2 sets x 12 reps / Drop Set - 25's x 12
Hammer Curl: 25's - 2 sets x 12 reps / Drop Set - 15's x 12

Speed Bench felt very good today. Going to repeat this weight one more time and see if I can move it even faster/better.
Took a different approach with the accessory work, just hoping to reduce the time to get through it. Did 2x30 instead of 3x20 on rows. It was surprisingly not much more difficult...which means I was going way too easy to begin with. Instead of 3 straight sets on the other accessories, I did 2 straight sets and then did a drop set after the second one. I may continue doing this for a few more weeks.

[CW47]

Low Bar Squat: 155 pounds - 5 sets x 5 reps
Speed Sumo Deadlift: 245 pounds - 1 sets x 5 reps

I can't in good faith call the squats speed work today, even though that's what they were supposed to be. I had long breaks between some of the sets.
Just after I got the bar loaded for deads I had to end the workout. Just did 1 set and unloaded the bar.

It's unlikely I'll be able to lift for the next 2 or 3 days, so I should be refreshed for my next session.

[CW47]

July 18, 2022
Larsen Press: 185 pounds x 1 rep [9.5 RPE]

Busy days... Only had enough time to get in the heavy single.


July 19, 2022
Conventional Deadlift - 3 Inch Deficit: 365 pounds x 1 rep [8.5 RPE] / 385 x Fail
Stiff Legged Deadlift - 3 Inch Deficit: 240 pounds - 3 sets x 8 reps
Calf Raise: Bodyweight only - 5 sets x 20 reps

Was shocked that I couldn't do the deficit for 385 after it flew up pretty easily at 365. Happens sometimes though...

[CW47]

Speed Bench: 125 pounds - 6 sets x 6 rep
Wide Grip Cable Row: 4 Chain - 3 sets x 15 reps
45 Degree Incline DB Press: 35's - 3 sets x 12 reps

In and out in around 20 minutes.
All 3 exercises were quite easy on the first set, and slowed significantly by the last set.
Work capacity does seem to be slowly improving.

[CW47]

Low Bar Squat: 155 pounds - 5 sets x 5 reps
Speed Sumo Deadlift: 245 pounds - 5 sets x 5 reps

Squats were not great today, and haven't been feeling right for quite a while. Probably to be expected since I've been heavily prioritizing deadlifts pretty much all year. I'm hoping it will start to come around soon.
Deads on the other hand were fantastic today. Starting position was MUCH improved and these sets felt stupidly light.

[CW47]

Close Grip Bench Press: 175 pounds x 1 rep [9 RPE]
Incline Close Grip Bench Press: 120 pounds - 3 sets x 8 reps
Pullup: 7 sets x 3 reps
Triceps Rope Pushdown: 2 Chain - 7 sets x 6 reps

Had a couple of days rest, and then a couple of more watching my son who was running a fever (he's doing better now). Finally back at it today.
Disappointed I wasn't able to improve on close grip bench from the previous time. I had hoped and expected that the regular close grip work would help but it apparently hasn't yet.
Did alternating sets of pullups and triceps pushdowns with virtually no rest between, trying to see how many sets I could get it. I probably could have done 1 more round of tris, but stopped after falling about an inch short of getting all the way up on the final pullup rep of the 7th cycle. I enjoyed this and will probably try it again next time around.

[CW47]

Paused Conventional Deadlift: 365 pounds x 1 rep [9 RPE]

Matched what I did last time on this day for the top single, with it being just slightly easier. No supplemental or accessory work today.
It was a pretty rough week again. Had some stuff going on at work that had me stressed out. Also was helping the family prep for a 3 week trip to Vietnam that I unfortunately can't join since I don't have enough time off at my new job. Things are pretty well settled now and I should be able to hit it hard in August and see where I can get to. Feels like I need a fresh start, so I may go back to doing a Bulgarian Lite type of programming sometime soon to shake things up.