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  1. #751
    Time is Muscle ECGordyn's Avatar
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    Location: Chiang Mai, Thailand
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    ECGordyn is offline
    Wk 2 Day 2

    DL beltless
    137 x 6, 6, 6, 6

    KB Halo
    8 x 10, 10

    CG bench
    85 x 10, 10, 10

    Inverted row
    bw x 16, 14, 10, 10

    TGUs
    16 x 1 rep per side

    TGU aborted due to safety. Sweating and slipping on the tile floor. Not smart to continue with 16kg over my face.


    2020 maxes
    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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  2. #752
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
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    Wk 2 Day 3

    Pin squat beltless
    125 x 5, 5, 5

    KB Halo
    8 x 10, 10

    T&G Bench
    100 x 5, 5, 5

    OHP
    52 x 10, 10, 10

    Weighted Chins
    +12.5 = 97.0 x 7, 6, 5



    2020 maxes
    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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  3. #753
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
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    125 x 5 pin squats is no joke
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  4. #754
    Time is Muscle ECGordyn's Avatar
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    Wk 2 Day 4

    MSSGDL beltless
    135 x 5, 5, 5

    Gliding Leg Curl
    bw x 10, 10, 10

    KB Halo
    8 x 10, 10

    Larsen
    87 x 8, 8, 8, 8

    Floor Row
    80 x 10, 10, 10

    Hadn't done BB row in some months.

    Edit 29 March:
    Morning bw 82.4
    Waist measurement straight line around navel 92.7 cm / 36.5 inches



    Last edited by ECGordyn; 03-28-2021 at 07:02 PM.
    2020 maxes
    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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  5. #755
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    125 x 5 pin squats is no joke
    Yeah weird how you can make your bench weight challenging on squats. Pin sq are harder than pause squats I think
    2020 maxes
    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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  6. #756
    Time is Muscle ECGordyn's Avatar
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    Wk 3 Day 1

    Squat beltless
    130 x 6, 6, 6, 6

    KB Halo
    8 x 10, 10

    Comp. pause bench
    95 x 6, 6, 6, 6

    OHP
    55 x 8, 8, 8

    Weighted chins
    +15 = 99.3 x 7, 6, 6

    Nice boost in chins.




    2020 maxes
    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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  7. #757
    Time is Muscle ECGordyn's Avatar
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    Wk 2 Day 2

    DL beltless
    142 x 6, 6, 6, 6

    Gliding Leg Curl
    bw x 10, 10, 10

    KB Halo
    8 x 10, 10

    CG bench
    85 x 10, 10, 10

    Inverted row
    bw x 18, 14, 10, 10

    142 should never feel this hard. CG bench a bit fried from yesterday. Fkn 40°C outside today.


    2020 maxes
    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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  8. #758
    Registered User EliKoehn's Avatar
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    Originally Posted by ECGordyn View Post
    Yeah weird how you can make your bench weight challenging on squats. Pin sq are harder than pause squats I think
    Is the idea simply to rest the weight on the pins, so that the concentric portion of the squat must first overcome a dead weight, unlike the conventional back squat?
    Bench: 315
    Squat: 335
    Deadlift: 475

    "... But always, there remained, the discipline of steel!"
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  9. #759
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by EliKoehn View Post
    Is the idea simply to rest the weight on the pins, so that the concentric portion of the squat must first overcome a dead weight, unlike the conventional back squat?
    Yes and no. The pins force you to keep position throughout the descent and ascent. If your groove is off 1 cm you'll struggle to break the pins, and you'll really feel it. Stay tight against the bar as it rests on the pins, and use your positioning and tightness to break the dead stop. There's not really any "resting" since muscles stay on the whole time.
    2020 maxes
    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. #760
    Time is Muscle ECGordyn's Avatar
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    Wk 3 Day 3

    Pin squat beltless
    122 x 6, 6, 6

    KB Halo
    8 x 10, 10

    T&G Bench
    105 x 4, 4, 4

    OHP
    57 x 8, 8, 8

    Weighted Chins
    +15 = 99.4 x 7, 6, 6

    WC PR +100 grams from Wednesday!



    2020 maxes
    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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  11. #761
    Time is Muscle ECGordyn's Avatar
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    Wk 3 Day 4

    MSSGDL beltless
    137 x 6, 6, 6

    Gliding Leg Curl
    bw x 12, 12, 12

    KB Halo
    8 x 10, 10

    Larsen
    85 x 10, 10, 10, 10

    Floor Row
    85 x 8, 8, 8



    2020 maxes
    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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  12. #762
    Registered User EliKoehn's Avatar
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    So is Larsen just a flat bench with your legs straight?

    Also, what is MSSGDL? That looked like conventional to me lol.
    Bench: 315
    Squat: 335
    Deadlift: 475

    "... But always, there remained, the discipline of steel!"
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  13. #763
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by EliKoehn View Post
    So is Larsen just a flat bench with your legs straight?

    Also, what is MSSGDL? That looked like conventional to me lol.
    Yeah, I like Larsen better than feet up bench because I get zero leg drive and zero arch. Feet up bench I get a little bit of both.

    Medium Stance Snatch Grip DL, or Candito DL (he does them wider). Notice how I'm gripping wider like a snatch, and my stance is just a little wider too. Longer range of motion, same back angle as my conv. DL, a touch more quads, otherwise just one more DL variation.
    2020 maxes
    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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  14. #764
    Registered User EliKoehn's Avatar
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    Originally Posted by ECGordyn View Post
    Yeah, I like Larsen better than feet up bench because I get zero leg drive and zero arch. Feet up bench I get a little bit of both.

    Medium Stance Snatch Grip DL, or Candito DL (he does them wider). Notice how I'm gripping wider like a snatch, and my stance is just a little wider too. Longer range of motion, same back angle as my conv. DL, a touch more quads, otherwise just one more DL variation.
    Interesting to learn all of these fine differences in form on the Big 3. I tend to have a wider stance/grip on my own DL I think, so maybe that's why it appeared normal.

    And you're trying to omit the leg drive and arch? Honestly I don't really understand leg drive so much, beyond the stability it provides. Seems like it might be a little wobbly without your feet anchored to the floor but that might be the point, as it would be more isolating. An exaggerated arch feels like cheating to me, but I guess that's how they do it in competitive powerlifting.

    Good numbers, by the way. That OHP the other day looked pretty tough, especially.
    Bench: 315
    Squat: 335
    Deadlift: 475

    "... But always, there remained, the discipline of steel!"
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  15. #765
    Time is Muscle ECGordyn's Avatar
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    Wk 4 Day 1

    Squat beltless
    135 x 5, 5, 5, 5, 5

    KB Halo
    8 x 10, 10

    Comp. pause bench
    97 x 5, 5, 5, 5, 5

    OHP
    60 x 6, 6, 6

    Weighted chins
    +15 = 98.8 x 8, 6, 6

    Bench went smoothly. Squats a bit tough.



    2020 maxes
    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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  16. #766
    Time is Muscle ECGordyn's Avatar
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    Wk 4 Day 3

    Pin squat beltless
    130 x 5, 5, 5

    KB Halo
    8 x 10, 10

    T&G Bench
    97 x 6, 6, 6

    OHP
    62 x 6 @9, 6, 6 @10

    Weighted Chins
    +15 = 99.8 x 8, 6, 6

    Chinz gainz. Skipped Day 2: DL & pull day, this week. OHP 3rd set was @10 so I'm glad I'm deloading it next week.




    2020 maxes
    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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  17. #767
    Registered User EliKoehn's Avatar
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    Wow nice chin set!
    Bench: 315
    Squat: 335
    Deadlift: 475

    "... But always, there remained, the discipline of steel!"
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  18. #768
    Time is Muscle ECGordyn's Avatar
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    Block 2 Wk 1 Day 1

    Squat beltless
    125 x 7, 7, 7, 7 @6

    KB Halo
    8 x 10, 10

    Comp. pause bench
    90 x 7, 7, 7, 7 @7

    OHP
    50 x 12 @7, 12, 12 @9

    Weighted chins
    +17.5 = 102.0 x 6 @10, 5, 5

    OHP a bit tougher than I expected.




    2020 maxes
    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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  19. #769
    Time is Muscle ECGordyn's Avatar
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    Block 2 Wk 1 Day 2

    DL beltless
    137 x 7, 7, 7, 7 @6

    Banded Leg Curl
    Yellow band x 5, 5, 10, 10, 10

    KB Halo
    8 x 10, 10

    Spoto
    80 x 10 @8, 10, 10

    Inverted row
    bw x 20, 16, 10, 12


    2020 maxes
    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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  20. #770
    Clownpilled SaviorSelfJT's Avatar
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    Just curious, why beltless deadlift but not strapless?
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  21. #771
    Registered User EliKoehn's Avatar
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    ^^ Reverse grip FTW!
    Bench: 315
    Squat: 335
    Deadlift: 475

    "... But always, there remained, the discipline of steel!"
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  22. #772
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by SaviorSelfJT View Post
    Just curious, why beltless deadlift but not strapless?
    Beltless for core work obviously. Strapless, good question I don't have a good answer to, which means I should probably change it
    2020 maxes
    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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  23. #773
    Time is Muscle ECGordyn's Avatar
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    Block 2 Wk 1 Day 3

    Constant Tension Squat beltless
    117 x 8
    120 x 8, 8

    KB Halo
    8 x 10, 10

    Tempo Bench 3.2.0
    90 x 6 @8, 6, 6 @9.5

    OHP
    52 x 12 @8.5, 12, 13 @10

    Weighted Chins
    +17.5 = 101.1 x 7 @9.5, 7, 5

    Squats a bit shallow but this is a new movement to learn. Tempo bench varied a lot. Pushed 13 reps on 3rd set of OHP to test perceived exertion. 12th rep felt like @10 but then I got a 13th rep, so dropped the 1st set rating to 8.5.

    Edit:
    OHP
    35 x 20
    45 x 15

    Extra press sets just for kicks while wife was squatting and RDL-ing.




    Last edited by ECGordyn; 04-16-2021 at 06:08 AM.
    2020 maxes
    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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  24. #774
    Time is Muscle ECGordyn's Avatar
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    Block 2 Wk 1 Day 4

    SLDL beltless
    130 x 8 @6, 8, 8

    Banded Leg Curl
    yellow band x 10, 10, 10

    KB Halo
    8 x 10, 10

    Wide Grip Bench, max legal
    90 x 10 @7, 10, 10, 10

    Skipped rows.

    2020 maxes
    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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    Time is Muscle ECGordyn's Avatar
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    Block 2 Wk 2 Day 1

    Squat beltless
    130 x 6 @7, 6, 6, 6 @7

    KB Halo
    8 x 10, 10

    Comp. pause bench
    95 x 6 @7.5, 6, 6, 6 @7

    OHP
    55 x 10 @7.5, 10, 10 @9

    Weighted chins
    +17.5 = 102.4 x 7, 6, 5

    Always a bit crusty after 2 days off. Bench RPE dropped as session progressed. Maybe not warmed up enough for first set. WC +400 grams +1 rep!




    2020 maxes
    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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  26. #776
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    Those chins are looking impressive.

    I'm surprised two days off does you any harm. I can see a week or more, but the occasional handful of days off always does me good.
    Bench: 315
    Squat: 335
    Deadlift: 475

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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by EliKoehn View Post
    Those chins are looking impressive.

    I'm surprised two days off does you any harm. I can see a week or more, but the occasional handful of days off always does me good.
    Just a mix of being chill and a bit busy at the same time. Wife & I are both free from work all month, and I'm in the middle of changing jobs, finding a new place to live, exploring new city, etc. It's all good.


    Block 2 Wk 2 Day 2

    DL beltless
    142 x 6 @5, 6, 6, 6 @6

    Banded Leg Curl
    Yellow band x 3 x 12

    KB Halo
    8 x 10, 10

    Spoto
    85 x 8, 8, 12 @9.5

    Floor row
    100 x 8 @7, 8 @9, 8 @9

    Wasn't 100% confident about these RPE ratings. So I experimented with Spoto. 3rd set, at 8 reps I noted RPE 8. Then got 4 more reps with maybe 1 more rep left. So what I thought was RPE 8 was actually RPE 5.5. Good heavy rows at the end.



    2020 maxes
    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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    Time is Muscle ECGordyn's Avatar
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    Block 2 Wk 2 Day 3

    Constant Tension Squat beltless
    120 x 10 @7, 10, 10 @8

    KB Halo
    8 x 10, 10

    Tempo Bench 3.2.0
    95 x 5 @8, 5 @9.5, 5 @10

    OHP
    57 x 10 @8.5, 10, 10 @10

    Weighted Chins
    +17.5 = 101.9 x 7 @9, 5, 5

    Tough workout. Hot as hell today.



    2020 maxes
    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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  29. #779
    Time is Muscle ECGordyn's Avatar
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    Block 2 Wk 2 Day 4

    SLDL beltless
    135 x 7 @6, 7, 7 @6.5

    Banded Leg Curl
    yellow band x 3 x 12

    KB Halo
    8 x 10, 10

    Wide Grip Bench max legal
    100 x 8 @7.5, 8, 8, 10 @9.5

    Floor row
    90 x 10, 10, 10 @8



    2020 maxes
    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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  30. #780
    Time is Muscle ECGordyn's Avatar
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    Block 2 Wk 3 Day 1

    Comp. Squat
    160 x 3 @8
    E1RM 185

    Squat beltless
    137 x 6, 6, 6, 6 @8

    KB Halo
    8 x 10, 10

    Comp. Bench
    117 x 3 @10
    E1RM 127

    Comp. Bench
    100 x 6, 6, 6

    Comp. Bench, medium-wide grip, middle finger on ring
    100 x 6 @9

    Some triples @8 as a diagnostic. 6 weeks into this homebrewed protocol, will diagnose again in about 6 weeks. Hadn't touched anything this heavy since early January.

    Back off squats felt rocky for some reason. Felt like I was tipping forward every rep. Bench was disappointing. Coulda been the long holds on the chest or the 4x8 @ 100kg 2 days ago, or whatever. Tried a slightly wider grip on the last set. Usually do ring finger on the ring. Last set did middle finger on the ring and felt stronger by maybe 1 RPE. Next block I'll do T&G and Wide Grip Bench at the same protocol for 4 weeks and compare strength on each. Might change to wider grip if I'm stronger that way.

    Bodyweight 81.8 this morning. Down almost 7kg since PRs in late December. OHP and Weighted Chins tomorrow.




    2020 maxes
    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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