Love the Pain -- Make the Barbell Cry!

[ECGordyn]

Week 2 Day 3

Bench
65 x 8
77 x 6, 6
90 x 5, 5
97 x 4, 4
102 x 3, 3, 3

Chins
bw 84.5 x 9, 9, 9

[ECGordyn]

Week 2 Day 4

Squat
142 x 10
137 x 10 sets of 3 w/ 60 secs. between sets

Snatch grip DL
142 x 8, 8, 8

F*kin cooked. Felt a little sick after squats, that's only happened once before in 4+ years of lifting.

Wide stance sgdl feels like it uses a lot more quads than medium stance. Think I'll stick with med. stance. Videoed 3 different movements--conventional, WSSGDL, and MSSGDL--to compare range of motion and back angle. Still experimenting with this lift.

Edit: Had my wife measure the different ranges of motion. Def. sticking with MSSGDL.

WSSGDL
57 cm bar travel

MSSGDL
62 cm

Conv stance DL
53 cm

[ECGordyn]

Week 2 Day 5

Bench T&G
102 x 10 (amrap)

Chins
bw 85.5 x 8, 8, 8

[ECGordyn]

Week 3 Day 1

Bench
112 x 3, 3, 3, 3
97 x 8, 8, 7, 1

Chins
bw 86.4 x fat f*ck 9, 10, 6

BB Curls
27 x 10, 10, 10

Did the 97 sets as T&G except the last one did comp. pause, and failed the 8th rep.

[ECGordyn]

Week 3 Day 2

Squat
152 x 6, 5, 5

DL
170 x 6, 6

DL felt great, second set was probably RPE 8. Squat felt harder than I had hoped but it is what it is.

[ECGordyn]

Week 3 Day 3

Bench T&G
65 x 8
77 x 6, 6
92 x 5, 5
105 x 3, 3

Bench
117 x 1, 1

[ECGordyn]

Week 3 Day 4

Squat
155 x 6

MSSGDL
145 x 8

[ECGordyn]

Week 3 Day 5

Bench T&G
105 x 10 (amrap)

Chins
bw 86.1 x 9, 8, 8

Goal was 9 reps on bench, cool.

[ECGordyn]

Week 4 Day 1

Squat
155 x 3
157 x 3
160 x 3

MSSGDL
140 x 6, 6

Didn't push DL, save my juice for Thursday's heavy doubles.

[ECGordyn]

Week 4 Day 2

Bench
107 x 2, 2, 2

Bench T&G
100 x 5, 5, 5

Chins
bw 85.3 x 9, 9, 9

[ECGordyn]

Week 4 Day 3

Squat
160 x 3
167 x 1

DL
177 x 3
185 x 2

More in the tank on DL. Wasn't the case with squat.

[DmitriKalashnkv]

Nice consistency (Thread dating from 2018)
Also miring that strength and form very solid looking!
Keep it up man, will jump in to see how you keep progressing. Might actually learn a thing or 2 while following you

[ECGordyn]

Nice consistency (Thread dating from 2018)
Also miring that strength and form very solid looking!
Keep it up man, will jump in to see how you keep progressing. Might actually learn a thing or 2 while following you

Cheers man. I always use vids to check
and compare form.

[ECGordyn]

Week 4 Day 4

Bench T&G
67 x 5
80 x 4
92 x 3
100 x 3, 3

Bench
107 x 2, 2

Chins
bw 85.7 x 9, 8, 6

[ECGordyn]

Week 4 Day 5

Bench T&G
112 x 6

Chins
bw 86.4 x 8, 8, 6

Wanted 8 on bench but 6 is fine. E1RM now is 136. Maybe I'll test a 1RM next week or maybe I'll go for 2-4 reps and estimate again for the next cycle.

[ECGordyn]

New program: Calgary 8 Week again. It was my plan anyway when I finished the last cycle a month ago. Thought about doing some Frankenprogram with Nuckols bench, Nuckols squat, and Candito deadlift from the C6W. That would probably work ok, but never mind. Suffolk started asking about the Calgary and that pulled the trigger for this cycle.

Week 1 Day 1

Squat
140 x 3, 3, 3
120 x 5, 5

Bench
110 x 3, 3, 3
105 x 3
90 x 5, 5

Chins
bw 86.3 x 9, 9, 6

Bench felt heavy in the third set of 110 so I dropped it. Squat felt good, going for a wider stance now and instantly it feels stronger. I've had problems pitching forward and a wider stance could fix that, we'll see.

[ECGordyn]

Week 1 Day 2

DL
160 x 3, 3, 3
135 x 5, 5

Bench 2ct pause
100 x 4, 4, 4

Squat
115 x 5, 5

Side plank
2 x 30 sec. each side

Wider stance squat feels so much better, stable down into the hole and up. I used to squat a bit wide, but slowly narrowed it for no good reason. Funny how tiny changes creep up on you.

[ECGordyn]

Week 1 Day 3

Pause squat
140 x 4, 4, 4, 4

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

Bench feet up
95 x 5
97 x 5
100 x 5 @10rpe
95 x 5

DL
130 x 5, 5

Pause squats feel pretty d*mn good. Trying hook grip on DL, having to switch to mixed grip mid-set as I get used to it. No chalk yet so the biggest issue is my fingers start slipping.

[ECGordyn]

Week 1 Day 4

Pause DL
150 x 4, 4
155 x 4, 4

Bench T&G
110 x 6
105 x 6
102 x 6

Spoto
85 x 8
90 x 8
92 x 8
95 x 8

Chins
bw 85.8 x 8, 8, 6

95kg Spoto, up 15kg from last cycle.

[ECGordyn]

Week 2 Day 1

Squat
145 x 3, 3, 3, 3
125 x 5, 5

Bench
105 x 3, 3, 3, 3, 3
90 x 5, 5, 5

Chins
bw 86.0 x 9, 9, 7

[ECGordyn]

Week 2 Day 2

DL
165 x 3, 3, 3, 3
140 x 5, 5

Bench
105 x 3, 3, 3, 3

Squat
120 x 5, 5

DL felt heavy.

[ECGordyn]

Week 2 Day 3

Pause squat
145 x 3, 3, 3, 3, 3

Bench
95 x 4, 4, 4, 4, 4, 4

Bench feet up
100 x 4
105 x 4, 4

DL
135 x 5, 5, 5

At first felt heavy, but from third set of squats to the end of the session felt great.

[ECGordyn]

Week 2 Day 4

Pause DL
155 x 3, 3, 3, 3, 3

Bench T&G
95 x 12, 12
90 x 12

Spoto
90 x 7, 7
85 x 7, 7

RPE 10 on T&G every set f*kn wore me out. Spoto form suffered a bit as a result, touched my shirt on almost half the reps.

[ECGordyn]

Week 3 Day 1

Squat
150 x 2, 2, 2, 2, 2
125 x 4, 4

Bench
110 x 2, 2, 2, 2, 2
95 x 4, 4

Chins
bw 86.2 x 10, 9, 10

Squat felt heavy. BTW this cycle all vids are the last set of each lift.

[WolfRose7]

About time I poked my head in here.

The linear progress on your bench is ridiculous, but I'm not surprised when I see how solid your tech is

[ECGordyn]

About time I poked my head in here.

The linear progress on your bench is ridiculous, but I'm not surprised when I see how solid your tech is

Thanks, it has good days and bad days. I've only trained BB bench for about 16 months, so I could still be squeezing out some nooby neuro gains from it. Prior to that I used DBs and the HS iso lat bench machine, which did build some muscle.

Where's your training log?

[WolfRose7]

Thanks, it has good days and bad days. I've only trained BB bench for about 16 months, so I could still be squeezing out some nooby neuro gains from it. Prior to that I used DBs and the HS iso lat bench machine, which did build some muscle.

Where's your training log?

Oh it's hiding haha

https://www.exodus-strength.com/foru...php?f=5&t=3596

[ECGordyn]

Week 3 Day 2

DL
170 x 2, 2, 2, 2, 2
145 x 4, 4

Bench
112 x 3, 3, 3

Squat
125 x 5, 5

[ECGordyn]

Oh it's hiding haha

https://www.exodus-strength.com/foru...php?f=5&t=3596

Exposed! Haha, cool I'll have a longer read later. I've been to that Exodus forum a bit, it's pretty good.

[WolfRose7]

One thing I can see with that bench now, I think if you flared elbows harder and shoved the bar up your torso as you press from the pause you'd get more pop and maybe even drop an Rpe or more.