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  1. #91
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by George2100 View Post
    In.
    Just started a log myself! Mirin banjo/bluegrass!
    welcome. I will look for yours. While I tend to be a miscer most days, it is the journal section that keeps me coming back. Love seeing how people progress and/or overcome different obstacles.

    I love most kinds of music but bluegrass is where my heart stays. One of the few genres, in my opinion, that keeps getting better and producing music that is in the spirit of the genre. Plus, I play banjo so I like to use that music for the vids

    Originally Posted by Motiviert View Post
    The pausing was what finally helped me get over a couple plateaus
    It is a big help switching back and forth. If you get stuck on TNG the extra time under tension, as well as the higher degree of control required, of paused bench can increase bench strength. When paused tends to plateau out, adding some touch and go work can usually help you get more weight on the bar giving you the confidence to use more weight on the paused side. I got no meets coming up any time soon so it isnt like I am in a hurry.

    Originally Posted by Woody-5 View Post
    ramp up week looking good.
    Paused benching worked great for me when I was PL training.
    Slow lockout on bench sounds like moar chains needed!
    brb stealing more chains and shackles from work
    You would be surprised just how much time I have to waste.
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    Originally Posted by 400Lb Gorilla View Post
    I figured that as well. My assistance lifts for triceps are floor press, CGBP, and more recently JM press. Things like OH press and some rare extension work also help I believe.

    It is something I am focusing on currently so hopefully by the end of the next training cycle I will have brought the weakness somewhat up to snuff
    That’s the smart thing to do is focus on the accessory. I’ve seen people focus more on the bench as they think benching more would fix the issue. But you have to find the issue and work that issue out with different movements that focus on it. And your doing that so I’m sure you will be crushing the next training cycle
    Last edited by 400Lb Gorilla; 08-21-2020 at 01:43 PM.
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  3. #93
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Raigs View Post
    That’s the smart thing to do is focus on the accessory. I’ve seen people focus more on the bench as they think benching more would fix the issue. But you have to find the issue and work that issue out with different movements that focus on it. And your doing that so I’m sure you will be crushing the next training cycle
    I hope so. I agree with all of that. If the issue is form or technique, then yeah benching more is gonna help fix it. If it is a weakness IN your benchpress, it is better to focus on that weakness instead of hammering away at the primary lift.
    You would be surprised just how much time I have to waste.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Test Wave
    Week 1- Ramp-up
    Weight: 202 pounds

    Deadlift
    Warm-up
    135x7
    225x3
    315x3

    Working Sets
    385x1
    440x1
    495x1

    Pullups
    BW,7, 7, 7, 4

    BB Rows
    135x7, 7, 7, 7

    Dips
    BWx12
    25x5
    50x5
    75x5
    BWx10, 10

    That was it for today. Once again decided to throw some assistance work in. Kept it light and fast though. Haven't done dips in a long time. Felt pretty good, going to throw them back in on the next run. Deadlifts were easy, as they were supposed to be, and the upper back work was just to get some in since I am pretty sure next week there will be NO assistance work. All focus is going into the squat and benchpress max attempts. I am thinking my deadlift max of 585 must have been a great day because even though 495 today was easy, it was as easy as it should be.
    I used 550 as a training max so it is possible I am just not used to pulling in the range that using 585 would have put me in, but deads were not a focus this run so I wont be too disappointed if I don't get anything over 550 this time.
    You would be surprised just how much time I have to waste.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Not too shabby. The triceps actually look pretty decent during the dips with 75 pounds
    You would be surprised just how much time I have to waste.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Test Wave
    Test Week
    Squat Day
    Weight: 201 pounds

    Squat
    Warm-up
    135x5
    185x5
    225x3
    275x2

    Ramp-up
    315x1
    350x1
    385x1

    Max Attempts
    405x1 New Max
    425x0 *
    415x0 **

    Well, I did not get as much as I was hoping for but I am still happy with this. I think the new wider stance has brought up some weak spots that my old squat form left. For one, my glutes and hammies are doing more of the work. I can also feel the strain more in my hips. Before it was always my poor lower back that ended up doing all the work after my quads got me out of the hole lol.
    *The 425 was a "sissy squat". I was about an inch or two over parallel when I bailed out and came back up. I knew I wasnt coming out of the hole with this one if I went to depth.
    ** I only say "415x0" because I did unrack and do a little knee bend with it. I should have just stopped at 415 first and there might have been a chance I would have gotten it... but that is for next time

    Overall it is good to say I have a 4 plate squat again.
    You would be surprised just how much time I have to waste.
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  7. #97
    Puni's Alt Account 400Lb Gorilla's Avatar
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    You would be surprised just how much time I have to waste.
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    405!!!! Get it man! You didn’t talk about how easy 405 was. Just talked about the miss. Let’s keep up the vibes on the new max
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  9. #99
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Raigs View Post
    405!!!! Get it man! You didn’t talk about how easy 405 was. Just talked about the miss. Let’s keep up the vibes on the new max
    lol the 405 had some grind to it. I thought my face was gonna explode
    There are a few things that are hitting my schedule negatively this week so I wasnt really supposed to hit this up until tomorrow afternoon. But the current project I am own requires some night shift work this week so I went ahead and did squat test today, bench tomorrow before work, and then deads whenever I can get them in this week.

    But yeah brah nothing but good feels and vibes over here. Like I said I didn't get the 425 I wanted but that 405 still felt really good. And, despite the grind on it, it was still a much better looking squat than my 385 max was months ago. I am actually looking forward to getting back into the next training run
    You would be surprised just how much time I have to waste.
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  10. #100
    The All-American American Woody-5's Avatar
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    hell yea, 4 wheels (and you squatted your BW +5!)
    Sick grind on that, bet the face was red pushing through hah

    What was your all time best squat?
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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    Getting a huge max like that has to keep the motivation there. Shoot it makes me motivated. Two more maxes this week 🥵 you got this. Time for a huge dead max!

    What are the targets for the bench and dead?
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  12. #102
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Woody-5 View Post
    hell yea, 4 wheels (and you squatted your BW +5!)
    Sick grind on that, bet the face was red pushing through hah

    What was your all time best squat?
    lol it took me a minute to get the "BW+5" joke(I am not as fast as I should be)
    yeah pretty sure I was a couple seconds away from capillary burst.
    life time best is 495. but that was a while ago and it was a terrible looking squat. basically turned it into a super heavy goodmorning.

    Originally Posted by Raigs View Post
    Getting a huge max like that has to keep the motivation there. Shoot it makes me motivated. Two more maxes this week you got this. Time for a huge dead max!

    What are the targets for the bench and dead?
    Bench today I am thinking 325 but hoping for 335. Anywhere in that range would be a good gain, especially considering how hard 315 was when I maxed before this run.
    Deadlift there is no goal because I used 550, instead of 585, as my training max. This was to concentrate on squatting and bring up the weaknesses with that lift.... which I also think will strengthen deadlifts.

    I might not do a max test with deads. I think I could test overhead press one day this week, take the rest of the week to rest, then jump straight into my next run of SST next week. If I max out deads I am going to be no good to start a run next week lol
    You would be surprised just how much time I have to waste.
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  13. #103
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Well my thoughts were wrong lol.

    SST Test Week
    Benchpress Day

    Benchpress
    Warm-ups
    45x12
    95x5
    135x5
    185x3

    Ramp-ups
    225x1
    255x1
    285x1

    Working Sets
    325x0
    325x0
    315x1 ugly rep

    Meh, it is a good thing I hate this lift anyway or I would be slightly mad about this. This has made my decision to forgo testing deadlifts a little easier, though. I want to actually get to training and not testing so I will be doing some heavy front squats and presses this week(probably Wednesday) and then starting up a new run of SST on Monday. I might actually max out overhead press but I will play that as it goes.

    I am not disappointed in this run of SST at all. Here was the progress made:

    Squat: a terrible looking 385 to a more solid looking 405.
    Bench: a hard grinding 315 to a fairly easy 320. Both touch and go so need to work on that.
    Deadlift: no change. This was intentional though.
    Press: 185 to 205. the 185 was an actual max attempt. the 205 is just a heavy single I can do pretty much week to week.
    Front squat: 225 to 300... this was, I am sure, mostly muscle memory lending a hand but still I am taking this 75 pound increase.
    All other goals were met like fixing form issues, finding weaknesses to target, and getting myself better set up for the next run. I now feel I am in a spot where my next training cycle can be better focused on what needs to be strengthened. I will also be attempting to keep around the same weight just cause I like sticking around 200 pounds.
    You would be surprised just how much time I have to waste.
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  14. #104
    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Test Wave
    Test Week
    Assist Work
    Weight: 202 pounds

    Front Squat
    95x7
    135x5
    185x3
    225x2
    275x1
    315x1 New Max

    Press
    45x10
    95x7
    135x3
    165x2
    190x1
    210x1 New Max
    **Unracked 225 but did not attempt

    JM Press
    45x10
    95x5
    115x5
    135x3
    135x3
    135x3

    Yeah this was a win all the way through. The 315 on front squat was only slightly difficult. If I had to guess I would say I got a 335 front squat if I wanted to completely max out the lift. But that was not really the goal of the day.
    Press was solid too. I really wanted 225 but as soon as I unracked it I knew I didnt have it today. But I will still take that 210 for now. My new training run is going to have front squat and press more consistently through it.
    JM Press I just wanted to see if I could get 135 for some reps. Felt good.
    You would be surprised just how much time I have to waste.
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  15. #105
    Somebody's husband Motiviert's Avatar
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    Dam that three plate front squat tho. Good luck on sitting on the toilet for the next few days bud.


    But gjdm
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Motiviert View Post
    Dam that three plate front squat tho. Good luck on sitting on the toilet for the next few days bud.


    But gjdm
    lol thanks Mo. Yeah, the quads are already letting me know they did work today. Gonna be a real pleasure walking around at work tonight
    You would be surprised just how much time I have to waste.
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    Somebody's husband Motiviert's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    lol thanks Mo. Yeah, the quads are already letting me know they did work today. Gonna be a real pleasure walking around at work tonight
    Ayyy inb4 for a night or two

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    Puni's Alt Account 400Lb Gorilla's Avatar
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    lol that would be awesome until the first staircase I find

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    Oi mate a 315 front squat. That’s amazing!!! Then to continue on for another new max on the press.

    Hope you have fun laying in bed for a few days
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    Originally Posted by Raigs View Post
    Oi mate a 315 front squat. That’s amazing!!! Then to continue on for another new max on the press.

    Hope you have fun laying in bed for a few days
    Lol this.
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    I wish


    Alright, I feel dumb asking since, you know, the whole green name thing, but have you guys uploaded an avi lately? It does not give me the option either in the user CP or BodySpace, but it did delete my old one(glad I saved it).

    Just wondering if anyone has uploaded a new one recently.

    Edit: strike the deletion of my old one, it still appears to be here for now. Although I think it will be gone soon
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    Originally Posted by 400Lb Gorilla View Post
    I wish


    Alright, I feel dumb asking since, you know, the whole green name thing, but have you guys uploaded an avi lately? It does not give me the option either in the user CP or BodySpace, but it did delete my old one(glad I saved it).

    Just wondering if anyone has uploaded a new one recently.

    Edit: strike the deletion of my old one, it still appears to be here for now. Although I think it will be gone soon
    I've heard lately people are having trouble with avi's and locations.
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  23. #113
    ... Raigs's Avatar
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    Ok I got it.

    Click your profile photo and it will take you to another page and there should be a little box in the top right corner of the photo and it should Let you do it
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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  24. #114
    Puni's Alt Account 400Lb Gorilla's Avatar
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    yeah it is a pain in the ass. I think I figured out a work around but just waiting to see if it takes or not
    You would be surprised just how much time I have to waste.
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    The All-American American Woody-5's Avatar
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    hnnng that front squat looked great, 3 wheels is badass and it was damn smooth! Front squats have a way of always looking easy / quick when you watch the vid, but when you're under the bar it feels like death.

    press looked damn good too! you'll be at 225 in no time

    solid work
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

    Woody's Quest for the Seven (journal):
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  26. #116
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Thanks Wood. Yeah looking at the video gives you the impression it was a ramp-up to working weight. Being under the bar lets you know it was a working weight
    Press is coming along nicely enough.

    SST Test Wave
    Test Week
    Assist Work- Upper Back

    Pullups
    BWx9, 7, 7, 5, 5

    Barbell Rows
    95x10
    145x10
    145x10
    95x10
    95x10

    Chinups
    BWx10, 8, 8, 8, 8

    BB Shrugs
    145x20, 15, 15, 15

    Nothing exciting today lol. Just getting some quick work in and chasing that pump Whole workout took less than 30 minutes. I will probably throw some work in tomorrow .
    You would be surprised just how much time I have to waste.
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  27. #117
    Puni's Alt Account 400Lb Gorilla's Avatar
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    I did not throw some work in that next day

    Started my next run of SST today but now I got a family thing to go so this is a drive by post
    You would be surprised just how much time I have to waste.
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  28. #118
    Somebody's husband Motiviert's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    I did not throw some work in that next day

    Started my next run of SST today but now I got a family thing to go so this is a drive by post
    Successful drive by was successful. Easy 2 mile walk/job with the newborn for me today
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Originally Posted by Motiviert View Post
    Successful drive by was successful. Easy 2 mile walk/job with the newborn for me today
    das it mayne! Gotta get them kiddos in the fitness game early... even if it is as a piece of cardio equipment initially
    You would be surprised just how much time I have to waste.
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  30. #120
    Puni's Alt Account 400Lb Gorilla's Avatar
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    SST Week 1
    Squat Day
    Weight: 201 pounds

    Squats
    Warm-up
    135x5
    135x5
    185x3
    225x2

    Working Sets
    265x3
    300x3
    340x3
    355x1
    370x1

    Reverse Band
    410x1

    Speed Deadlifts(+chain)
    135x3
    225x3
    315x3
    315(+75)x2, 2, 2, 2, 2

    Box Squats
    135x3
    185x3
    225x3
    275x3, 2, 2, 2

    SL Goodmornings
    135x5
    185x5, 5, 5

    This was a very solid way to start this run. Squats were awesome. Just the right combination of tough but not too tough.
    Could have probably added 20 pounds on each of these lifts and it would have looked the same.
    Speed deads were slow but it wasn't due to the weight, it was due to the lift just not clicking for me today. The pulls were easy, but there just wasnt any "snap" to them.
    Box squats felt good. I think I am getting better at these. Will get a video of a couple of sets next week. These are supposed to be awesome for getting hip strength up. With my new wider stance and less dependence on my quads and lower back doing all the work, I think hip strength is going to have the biggest influence on my squat numbers.
    Good mornings hit the hammies nicely but they also put a weird pulling sensation on my quads so i kept them relatively light.
    You would be surprised just how much time I have to waste.
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