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09-01-2019, 02:08 AM #331
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09-02-2019, 07:24 AM #332
Madcow Week 9 Monday
Squat
185 x 5
230 x 5
275 x 5
320 x 5
365 x 4 + fail
Bench
125 x 5
155 x 5
185 x 5
215 x 5
245 x 5
Pendlay
155 x 5
155 x 5
195 x 5
215 x 5
235 x 5
Cable crunches 70 x 15, 15, 15
Squat felt good until that 4th rep, and then the 5th rep crushed me. Not the first time or the last time that'll happen. Bench went well.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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09-04-2019, 06:53 AM #333
Madcow Week 9 Wednesday
Squat
180 x 5
225 x 5
270 x 5
270 x 5
OHP
95 x 5
115 x 5
130 x 5
150 x 5
DL
245 x 5
280 x 5
340 x 5
380 x 2 = fail
Chins
BW x 8, 6, 5
Cable crunches
70 x 15, 15Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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09-09-2019, 06:32 PM #334
Trying out a PHUL. Been grinding a lot on Madcow so will do a bit more volume.
Week 1 PU
Bench
225 x 5, 5, 5, 5
Pendlay
205 x 5, 5, 5, 5
OHP
135 x 8, 8, 8
Pulldown
70 x 10, 10, 10, 8
Incline DB press
70s x 10, 10, 8, 7Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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09-10-2019, 06:35 AM #335
Week 1 PL
Squat
335 x 5, 5, 5, 5
DL
340 x 5, 4, 4
Cable crunches
70 x 12, 12, 12
Squat felt good. Definitely a challenging weight to start with. DL has good days and bad days, this was towards the bad end of the spectrum.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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09-13-2019, 06:20 PM #336
Week 1 HL
Squat
275 x 10, 10, 10, 10
DL pause
275 x 8, 8, 8
Leg curls
35 x 8, 8, 8
Cable crunches
70 x 15, 15, 15
Oh man, volume squats hurt. Hadn't done that in a while.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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09-14-2019, 05:31 AM #337
Week 1 HU
Bench
185 x 10, 10, 10, 10
Pendlay
205 x 10, 10, 10, 10
OHP
125 x 10, 10, 8
Pulldown
60 x 10, 10, 10, 8
Cable flies
60 x 10, 9, 7
Facepulls
20 x 15, 15, 15
Everything felt good, which should be expected at these weights. OHP was the toughest. Hoping to see some rewards of this boost in volume as the weeks play out.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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09-16-2019, 07:38 AM #338
Week 2 PL
Squat
340 x 5, 5, 5, 5
DL
340 x 5, 5
RDL
295 x 8, 8
Cable crunches
70 x 12, 12, 12
Good squats. DL, not so much. Keep getting pressure in my lower spine and it makes me consider dropping heavy DLs.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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09-16-2019, 08:11 AM #339
I concur about volume squats being death. I ran pretty high volume for a few months earlier this year and you kinda get used to it. But you're pushing hella more weight on them then I did so maybe it might just continue to be hell.
I think your Deadlift could be stronger if you maybe tweaked the way you do it a little.
It's a hard to tell but it looks like your shoulders are behind the bar when the bar leaves the floor which theoretically should make it hard to pull a really heavy weight.
Here's a pretty good video that talks about this.
https://youtu.be/NYN3UGCYisk
I noticed a few weeks ago when I watched myself pull conventional that I actually TRY to pull from the same position that you pull from but the bar doesn't leave the floor until My shoulders sort of get in front of the bar and my hips come up. I think it may shift more of the load to my hamstrings and glutes and less on the lower back and quads.
https://imgur.com/gallery/KEjK0kO
Not sure if that will be of any help but it doesn't hurt to explore different avenues before dropping one of the big 3.Recent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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09-17-2019, 04:51 PM #340
It seems I've tweaked my DL form a hundred times but still can't get the hang of it. Might try sumo. Baraki's cues in that vid are useful for sure. Can't open your imgur right now but I'll try later.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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09-17-2019, 04:53 PM #341
Week 2 PU
Bench
230 x 5, 5, 5, 5
Pendlay
215 x 5, 5, 5, 5
OHP
140 x 8, 8, 6
Pulldown
75 x 8, 8, 8, 6
Pec deck
65 x 12, 12, 10
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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09-17-2019, 06:38 PM #342
That's kind of frustrating but it makes sense that you cant have the anatomy to be gifted at all 3 of the main movements.
My Deadlift also got stuck for a long period last year where I was bulking but not adding any weight to the bar. Was pulling 405 for 1-3 reps on a good day and 0 on a so-so day. That's when I decided to give sumo a 3 month run and have stuck with it since. It's substantially easier on the low back but it took me several weeks for my hips to get used to.
Edit : Just realized you do all your OHP press work without a belt or wrist wraps. Strong mothafkr. I get quite a lot of extra power from the belt with itRecent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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09-17-2019, 09:15 PM #343
A belt on OHP never seemed to help me, I've tried it a couple of times.
If I switch to sumo, I'll need to switch to LB squat like you suggested I do a while back. Will probably get the hang of sumo first and then get the hang of LB.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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09-18-2019, 06:26 AM #344
u don't need to switch to LB if you do sumo. screw all of that noise. sumo and conventional are more similar than what anybody thinks. sumo is jus very slightly more quads and conventional is more spinal erectors. switch to LB only if you want to. you certainly don't have to.
if anything, switch to sumo as your main movement and do conventional for less weight but more volume or just do RDLs. if you want to strengthen your lower back just do some back extensions. the whole imbalance issue is grossly overhyped and even if it isn't there's an easy fix for it that doesn't involve doing an exercise you may ultimately not like but out of some sort of weird misconception that you absolutely have to. High bar and sumo is perfectly fine. also nice log and strong lifts.
It seems like you let the bar get in front of you a bit on your deadlifts, make sure you load the glutes and hammies and really make sure your lats are tight (squeezing the arm pits is a good cue). everything tight as humanly possible and accelerate while hinging thru hips
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09-18-2019, 04:13 PM #345
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09-19-2019, 04:35 PM #346
Week 2 HL
Squat
285 x 10, 10, 10, 10
Sumo
295 x 5, 5, 5, 5
Cable crunches
70 x 20, 18, 15
Light on sumo while I try it out. Plan to stick with it for a while and compare it to conv. Need to keep my quads flexed at lockout, I let them go soft on some reps.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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09-19-2019, 06:20 PM #347
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09-20-2019, 03:10 AM #348
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09-21-2019, 12:39 AM #349
Thanks guys for following along.
No hip pain yet but quads and adducts definitely feel worked.
I'll post a sumo form check over in the exercises section, side view and front view. Hips might be too low but that's where my hips feel "anchored" and everything else feels tight. Following the anchor cue from Brazos Valley Barbell.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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09-21-2019, 12:43 AM #350
Week 2 HU
Bench
195 x 10, 10, 10, 10
Pendlay
215 x 8, 8, 8, 6
OHP
125 x 10, 10, 10
Pulldown
65 x 12, 12, 10
Pec deck
65 x 12, 12, 10
Bench moved well. Ran outta gas on Pendlays.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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09-23-2019, 06:24 AM #351
Week 3 PL
Squat
345 x 5, 5, 5, 5
Sumo
295 x 1
RDL
295 x 10, 10, 10
Cable crunches
70 x 20, 15, 18
Squats felt heavy, don't know how I pulled off all 4 sets. Sumo felt awkward as sh*t, ditched it for some volume RDLs.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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09-24-2019, 06:20 AM #352
Week 3 PU
Bench
235 x 5, 5, 5, 5
Cable rows wide grip to chest
60 x 10, 10, 10, 10
OHP
145 x 8, 7, 8
Pulldown
75 x 10, 7
70 x 7
Pec deck
70 x 10, 10, 10
Bench and OHP went pretty well.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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09-26-2019, 09:51 PM #353
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10-01-2019, 06:04 AM #354
Week 3 HU
Bench
200 x 10, 10, 10, 10
Pendlay
205 x 8, 8, 8, 8
OHP
130 x 10, 9, 8
Pulldown
70 x 10, 10, 8
Pec deck
70 x 11, 10, 8
Satisfied with everything considering nutrition/calories/protein had been sub-par since Friday. Just a lazy weekend living life.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-03-2019, 06:13 PM #355
Week 4 PL
Squat
350 x 4, 3
RDL
295 x 10, 8, 8
Had no power for squats, maybe cause I've eaten less than average since Friday.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-05-2019, 07:12 AM #356
Week 4 PU
Bench
242 x 5, 5, 5, 5
Pendlay
209 x 10, 10, 10, 10
OHP
132 x 10, 10, 9
Pullups neutral grip
BW x 8, 8, 6
Pec deck
Level 11 x 12, 12, 12
Really good workout, might have been fun in a new gym, or might have been 2 boxes of Kraft mac n cheese for lunch. Numbers look weird because these plates are weird increments: 55, 44, 33, 22, 11, 5.5, 2.75. Weighed the bar at 20 kg. Almost failed the last rep of bench but my elbows lock out right before the guy helps me rack it. Had to clean OHP from the floor because this gym has no. f*cking. squat. rack. Otherwise all good.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-05-2019, 10:13 AM #357
Really weird setup with those plates.
You clearly had that bench.
Lol @ no racks. I heard that real men clean their OHP from the floor anyway
Strong AF pendlaysRecent best lifts
Bench - 225x13, 235x9, 250x5, 280x1
Squat - 295x10, 340x5, 375x1
Deadlift - 430x12, 450x9, 485x5, 515x1
OHP - 150x11, 170x6, 185x2, 190x1
3 mile run: 21:59 @ 170 bw.
BW - 195 Getting fat mode
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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10-07-2019, 06:37 AM #358
About 10 months ago I started cleaning OHP every workout until it jacked up my shoulders. Too much internal rotation while explosively pulling heavy weight was a bad combination. 6 months I had shoulder pain from that, now I'll do it sparingly. Was fun tho, throwing the bar down from lockout, lol.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-07-2019, 06:45 AM #359
Week 4 off program
Bench
205 x 10, 10, 10, 10
DL
345 x 4, 3
Pendlay
185 x 5, 5, 5
Cable crunches
70 x 15, 12, 12
Pullups neutral grip
BW x 8, 8, 6
Went off program and did a random workout. Wanted to try deads again, didn't feel like squatting. Get some knee pain sometimes.
Bench went well, DL was a big disappointment. For some reason these just don't feel comfortable in my back anymore. Will stick to RDLs for a while.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-12-2019, 06:25 PM #360
Off program again
Bench
210 x 10, 9, 9, 8
Pendlay
205 x 10, 10, 10, 10
OHP
135 x 5, 5, 5, 5
Pullups neutral grip
9, 8, 8
I really need to get back to squatting.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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