The Jungle

[400Lb Gorilla]

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

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.

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

[Raigs]

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

[400Lb Gorilla]

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.

[400Lb Gorilla]

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.

[400Lb Gorilla]

Not too shabby. The triceps actually look pretty decent during the dips with 75 pounds

[400Lb Gorilla]

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.

[400Lb Gorilla]

[Raigs]

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

[400Lb Gorilla]

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

[Woody-5]

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?

[Raigs]

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?

[400Lb Gorilla]

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.

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

[400Lb Gorilla]

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.

[400Lb Gorilla]

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.

[Motiviert]

Dam that three plate front squat tho. Good luck on sitting on the toilet for the next few days bud.


But gjdm

[400Lb Gorilla]

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

[Motiviert]

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

https://www.hoveround.com/hoveround-...RoCuZgQAvD_BwE

[400Lb Gorilla]

lol that would be awesome until the first staircase I find

[Raigs]

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

[Motiviert]

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.

[400Lb Gorilla]

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

[Motiviert]

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.

[Raigs]

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

[400Lb Gorilla]

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

[Woody-5]

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

[400Lb Gorilla]

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 .

[400Lb Gorilla]

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

[Motiviert]

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

[400Lb Gorilla]

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

[400Lb Gorilla]

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.