Love the Pain -- Make the Barbell Cry!

[ECGordyn]

I really need to step up my deadlift game or these end of year numbers are going to be embarrassing lol.

Preparing my excuses already, I think your bar has more flex than mine xD

It's an Ohio power bar, though I guess the bumper plates make it the equivalent of a deadlift bar. Honestly DL is unpredictable for me. Some days it feels like a rocket ship, other days like a submarine.

[WolfRose7]

It's an Ohio power bar, though I guess the bumper plates make it the equivalent of a deadlift bar. Honestly DL is unpredictable for me. Some days it feels like a rocket ship, other days like a submarine.

oh can't be that different then, mine should be close to a OPB spec.

Deads are mental, hit 140@8 last week that's what triggered the deload decision, was very happy to hit 160@7 ish today and thought I'll try for 170 hopefully @8 maybe @9 at worst. Didn't move off the floor......

[ECGordyn]

Week 6 Day 3

Pause squat
147 x 3, 3, 3
142 x 3, 3

Bench
100 x 4, 4, 4, 4, 4, 4

Larsen
100 x 4, 4, 4

DL
140 x 5, 5, 5

Chins
bw 88.3 x 8, 8, 8

Overall good although squats had a tough rep or two. Bench feeling better though I'm def. not breaking PRs here.

[WolfRose7]

oof larsen for 4, now I wanna go try 100 lol


Edit: got 5 reps @9 TnG

[ECGordyn]

Week 7 Day 1

Squat
160 x 2, 2, 2, 2, 2
135 x 4, 4

Bench
115 x 2, 2, 2, 2, 2
95 x 4, 4

Chins
bw 87.7 x 10, 8, 8

All felt good as expected after 2 days off. Skipped Day 4 of Wk 6 just because. Had a dip in motivation which doesn't need to be discussed. Comp. lifts today were motivating and successful. Core work tomorrow as I have heavy-ish comp. dl.

[ECGordyn]

oof larsen for 4, now I wanna go try 100 lol


Edit: got 5 reps @9 TnG

I saw that in your log, good stuff man.

[WolfRose7]

Prestine high rpe stuff as always, especially squats. Ego is the only other person I know who keeps everything as clean on hard squats as you.

I skipped my day 4 too xD wanted to shift day 1 back from Mondays (0630 starts for gfs work now) to Sundays (lie in, and bench hand off).

[ECGordyn]

Week 7 Day 2

DL
177 x 2, 2, 2, 2, 2
150 x 4, 4

Bench 2ct
110 x 3 3, 3

Squat
130 x 5, 5

Floor row
90 x 8, 8, 8

Side planks
3 x 30 sec. per side

Good all through.

[ECGordyn]

Week 7 Day 3

Pause squat
145 x 5, 5, 5, 5

Bench
100 x 3, 3, 3, 3, 3, 3

Larsen
110 x 3, 3, 3, 3

DL
145 x 5, 5

Chins
bw 88.2 x 10, 6, 6

Pushed it on squats and felt great, if tough. Larsen was higher RPE than prescribed but whatever.

[safcpaul]

First time in your thread. Just been reading through it. Great progress and consistency. Very impressive mate. Will be following

[WolfRose7]

That only looked @7 on that larsen.
Definitely got some raw bench power there for next test

[ECGordyn]

That only looked @7 on that larsen.
Definitely got some raw bench power there for next test

Not today my man. Train wreck on Spoto. No rest day clearly took its toll.

Week 7 Day 4

Pause DL
155 x 5, 5, 5, 5

Bench T&G
105 x 7, 7, 7, 7

Spoto
97 x 6@9, 6@9, 6@10
92 x 6@9.5
90 x 4 + fail

Floor row
Skipped

BB curls
Skipped

Birddogs
4 x 8 reps per side

Gassed out big time on bench. Failed last set at the 5th rep, 90 kg. Last cycle I had a day of rest between days 3 & 4, this time I did these 2 days back to back.

[ECGordyn]

First time in your thread. Just been reading through it. Great progress and consistency. Very impressive mate. Will be following

Welcome on board. Thanks for looking in.

[ECGordyn]

Week 8 Day 1

Squat
157 x 3 @ 7
157 x 3 @ 8
157 x 3 @ 8
157 x 3 @ 8.5

Squat
140 x 4, 4, 4

Bench
115 x 3 @ 8
115 x 3 @ 8.5
115 x 3 @ 8.5
115 x 3 @ 9
115 x 3 @ 9.5

Bench
100 x 4, 4, 4

Chins
bw 88.6 x 8, 8, 7

Vids are first set of the triples.

[ECGordyn]

Week 8 Day 2

DL
175 x 3 @ 7.5
175 x 3 @ 8
175 x 3 @ 8
175 x 3 @ 8.5

DL
155 x 4, 4, 4

Bench 2ct
105 x 4
107 x 4, 4, 4

Squat
135 x 4, 4

Row
Skipped

Side planks
3 x 40 sec. each side

Pretty tired today from sleep cut short last night. Warming up I almost postponed this workout but then decided to just push through. Glad I did for the mental fortitude. Took it slow and steady on those squats at the end.

[ECGordyn]

Week 8 Day 3

Pause squat
155 x 2 @ 9
155 x 2 @ 9.5
150 x 2 @ 9
150 x 2 @ 9.5

Bench
90 x 5, 5, 5, 5, 5, 5

Larsen
110 x 4, 4 @ 10
102 x 4, 4

DL
155 x 4, 4

Chins
bw 88.3 x Skipped

Not strong today at all. Weird because I've increased calories since Sunday, rested yesterday, and have slept great for 2 days. Wanted 162 on pause squat but had to settle on the same weight as last cycle, then had to drop 5 kg for 2 sets. Feels bad mane.

[ECGordyn]

Week 8 Day 4

Pause DL
175 x 2 @ 8
177 x 2 @ 8.5
177 x 2 @ 9
177 x 2 @ 9.5

Bench T&G
115 x 5 @ 8.5
115 x 5 @ 9
115 x 5 @ 10
110 x 5 @ 8

Spoto
90 x 10, 10, 8, 10

Chins
bw 89.3 x Skipped

Good DLs. Almost went for 180 on the last set but decided to be prudent. Looking back I think I would have made it.

Started foam rolling this week due to a tight QL which feels better when I roll the left glute up high.

[ECGordyn]

Week 9 Day 1

Squat
170 x 3 @ 8.5
125 x 5, 5, 5, 5, 5, 5

Bench
125 x 3 @ 10
90 x 5, 5, 5, 5, 5, 5, 5

OHP
65 x 6, 6, 6

Chins
bw 88.9 x 10, 8, 6

Good squats. Stance was a touch too wide which made the reps a bit shaky. That puts me around 193 1rm. Bench not so good, maybe 135 1rm which is same as last cycle. DL tomorrow or Tuesday.

[ECGordyn]

Week 9 Day 2

DL
185 x 3 @ 8.5
137 x 5, 5, 5, 5, 5, 5

Bench 2 ct
110 x 4 @ 9, 4, 4

Squat
145 x 4
140 x 4, 4

Pretty good DL, ok bench, tough squats.

[ECGordyn]

Week 9 Day 3

Pin squat
150 x 3 @ 9
140 x 3
140 x 5

Low pin bench
120 x 3 @ 9.5
120 x 3 @ 10
115 x 3 @ 10

Larsen
105 x 5 @ 9
105 x 5

Pin squats are amazing. Goofed the first back off set and only did 3 so compensated with 5 in the second back off set. Not easy but I had more power than I expected.

[ECGordyn]

Week 9 Day 4

Pause DL
175 x 3 @ 8
165 x 5 @ 9
160 x 5 @ 8
160 x 5 @ 9

Close Grip T&G bench
Skipped

Stopped there. Really tired.

[ECGordyn]

Week 10 Day 1

Squat
175 x 2 @ 8.5
130 x 5, 5, 5, 5, 5, 5

Bench
127 x 2 @ 10
92 x 5, 5, 5, 5, 5, 5, 5

OHP
65 x 7, 7

Chins
bw 89.1 x 8, 6, 6

Absolute sh*t benching. 1st rep T&G then next a grind @ 10. Only 2 kg up from last cycle 3 months ago, and reps looked better last cycle. Time for new programming on bench. Good squats tho.

[SaviorSelfJT]

In on log, we're kind of close to the same body size 5'7, 200-210ish and seem to have similar goals

Time for new programming on bench. Good squats tho.

Up for smolov or smolov jr?

It's pretty much guaranteed to move you up at least a little even if you fail the program halfway through. And you can keep training the rest of your lifts as you are now

[ECGordyn]

In on log, we're kind of close to the same body size 5'7, 200-210ish and seem to have similar goals

Up for smolov or smolov jr?

It's pretty much guaranteed to move you up at least a little even if you fail the program halfway through. And you can keep training the rest of your lifts as you are now

Thanks for following man. You keep a log?

Actually yeah I've been looking at Smolov Jr. It looks manageable for a cycle in Jan. Also considering Candito advanced bench. Cheers

[ECGordyn]

Week 10 Day 2

DL
195 x 2 @ 8.5
145 x 5, 5, 5, 5, 5, 5

Bench 2ct
105 x 5, 5, 5

Squat
150 x 3, 3

Good DL. 195 was my max 6 months ago, pulled a slow single then. Today's double moved much better. Otherwise feeling beat up and tired this week. Glad all this volume work is finished.

[SaviorSelfJT]

Thanks for following man. You keep a log?

Actually yeah I've been looking at Smolov Jr. It looks manageable for a cycle in Jan. Also considering Candito advanced bench. Cheers

Was going to paste a link, but I see you've found it already. Never looked at that candito program, but kinds looks pretty similar to a full smolov cycle. Volume block, intensity block, then max

Those deadlifts above looked really smooth. I see back at the start of your log you have a video of a 355 deadlift, these reps look way easier with 75 extra pounds

[ECGordyn]

Week 10 Day 3

Pin squat
160 x 2 @ 9
140 x 5, 5

Low pin bench
120 x 2, 2

Larsen
105 x 6, 6

Ok session. Pin bench same weight as last week with 1 rep short. Heavy pin squat felt clunky but that seems to happen when I have an extra day off. It is what it is.

[SaviorSelfJT]

I've never seen pin squats before, but they look a lot harder than a normal squat. none of dat dere stretch reflex/bounce

I checked youtube and canditos is doing them with a half squat position with > 1RM for some reason. Looks like a rack pull but with the weight on your back lol https://www.youtube.com/watch?v=j_zAoI_Gyuw

Btw if you give me a heads up that you start smolov or another bench program, I might run it too at the same time if you want to suffer together

[ECGordyn]

I've never seen pin squats before, but they look a lot harder than a normal squat. none of dat dere stretch reflex/bounce

I checked youtube and canditos is doing them with a half squat position with > 1RM for some reason. Looks like a rack pull but with the weight on your back lol https://www.youtube.com/watch?v=j_zAoI_Gyuw

Btw if you give me a heads up that you start smolov or another bench program, I might run it too at the same time if you want to suffer together

Calgary Barbell has a good discussion of pin squats too.



Candito's starting at the bottom in that vid you linked, which I think isn't ideal because it's harder to find the right groove. Starting at the top and squatting down to the pins is the best way. Same with pin bench.

In any case, pin squats are harder even than pause squats, which I love doing too.

Sure I'll hit you up if I start Smolov. I made a spreadsheet already. Probably in 3-4 weeks I'll plan to start that, as I'm currently peaking for the forum competition we've got going on: https://forum.bodybuilding.com/showt...hp?t=178946481

I'll test maxes around the 27th, then pivot for a week or two and start real programming again after that.

[ECGordyn]

Week 10 Day 4

Pause DL
180 x 2 @ 9
165 x 4, 4, 4

CG bench
115 x 4, 4, 4, 4

Tough deadlifts.