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  1. #631
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    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.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  2. #632
    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    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......
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  3. #633
    Time is Muscle ECGordyn's Avatar
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    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.


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  4. #634
    Registered User WolfRose7's Avatar
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    oof larsen for 4, now I wanna go try 100 lol


    Edit: got 5 reps @9 TnG
    Last edited by WolfRose7; 11-12-2020 at 07:41 AM.
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  5. #635
    Time is Muscle ECGordyn's Avatar
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    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.


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  6. #636
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    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.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  7. #637
    Registered User WolfRose7's Avatar
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    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).
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  8. #638
    Time is Muscle ECGordyn's Avatar
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    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.



    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  9. #639
    Time is Muscle ECGordyn's Avatar
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    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.


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  10. #640
    Registered User safcpaul's Avatar
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    First time in your thread. Just been reading through it. Great progress and consistency. Very impressive mate. Will be following
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  11. #641
    Registered User WolfRose7's Avatar
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    That only looked @7 on that larsen.
    Definitely got some raw bench power there for next test
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  12. #642
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    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.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  13. #643
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by safcpaul View Post
    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.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  14. #644
    Time is Muscle ECGordyn's Avatar
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    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.


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  15. #645
    Time is Muscle ECGordyn's Avatar
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    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.



    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  16. #646
    Time is Muscle ECGordyn's Avatar
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    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.


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  17. #647
    Time is Muscle ECGordyn's Avatar
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    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.


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  18. #648
    Time is Muscle ECGordyn's Avatar
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    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.


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  19. #649
    Time is Muscle ECGordyn's Avatar
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    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.



    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  20. #650
    Time is Muscle ECGordyn's Avatar
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    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.



    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  21. #651
    Time is Muscle ECGordyn's Avatar
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    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.

    Last edited by ECGordyn; 12-04-2020 at 05:50 PM. Reason: day 4
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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  22. #652
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    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.


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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    In on log, we're kind of close to the same body size 5'7, 200-210ish and seem to have similar goals

    Originally Posted by ECGordyn View Post
    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
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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    Originally Posted by SaviorSelfJT View Post
    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
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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    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.


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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    Originally Posted by ECGordyn View Post
    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
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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    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.

    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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    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
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 405x5, 455x1
    Strict press: 185x8
    Deadlift: 405x10
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  29. #659
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by SaviorSelfJT View Post
    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.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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    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.


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Currently cutting, workout journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1626795193&viewfull=1#post1626795193
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