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  1. #61
    Moderator SuffolkPunch's Avatar
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    End of week 4...

    2 count pause deadlift: 4 x 2 @9
    - 4 x 2 x 150

    touch and go bench: 4 x 5 @8
    - 2 x 5 x 90
    - 2 x 5 x 87

    close grip incline bench: 4 x 10 x 47.5kg

    landmine one hand row: 6 x 8 x 40kg

    -- looking forward to week 5 and working up to daily estimated maxes
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  2. #62
    Moderator SuffolkPunch's Avatar
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    Week 5 day 1.1

    Squat: work up to 3 @8:
    - 3 x 135kg (@7)
    - 3 x 137kg (@8) -- I had a touch more than I expected ... looking promising

    Squat: 6 x 5 x 65%
    - 6 x 5 x 105kg -- not easy exactly but didn't floor me either...
    Last edited by SuffolkPunch; 09-08-2020 at 10:24 AM.
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  3. #63
    ... Raigs's Avatar
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    I’m intestesrt to see how the advice in here helps with the bench. Super informational.

    Nice work on the “easy” squats!

    I’m going to have to learn kg conversions. I spend to much time googling lol
    My “training log”
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  4. #64
    Registered User WolfRose7's Avatar
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    Originally Posted by Raigs View Post
    I’m intestesrt to see how the advice in here helps with the bench. Super informational.

    Nice work on the “easy” squats!

    I’m going to have to learn kg conversions. I spend to much time googling lol
    Double n a bit.
    2.2 is close enough
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  5. #65
    Moderator SuffolkPunch's Avatar
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    Day 1.2

    Bench press 1 x 3 @8:
    - 3 x 102.5kg -- using hip thruster pad to limit distance to chest

    Bench press: 7 x 5 x 75kg -- took pad off towards the end and limited travel based on feel - seemed fine as long as I kept retracted and depressed

    Overhead press: Abandoned this as felt really light headed after the first set
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  6. #66
    Moderator SuffolkPunch's Avatar
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    Day 2

    Deadlift 1 x 3 @8:
    - 3 x 165 @7.5

    Deadlift: 6 x 5 x 125

    2 count pause bench: 1+2F x 4 @9:
    - 4 x 87.5
    - 2 x 4 x 82.5

    Beltless highbar squat: 1 + 2R x 4 @8 -- there was some debate about front squat early on - but I decided to go with this
    - 3 x 4 x 120kg
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  7. #67
    Moderator SuffolkPunch's Avatar
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    Lots of new stuff today.

    Pin squats: 1 x 3 @8 -- the safeties are just below navel height on me. Lower would be too low on my rack... but I'm sure this is below the sticking point if above parallel
    - 3 x 135 @7.5 -- did many sets to reach this point because I wasn't sure what to expect. This is only just below regular back squat performance
    1+1F x 4:
    - 4 x 135 @9 -- 4 reps @9 is the same weight as 3 reps @8 ... this program is full of nice details like thsi
    - 4 x 127.5 @8.5

    Close grip bench: 1+2F x 3 @9
    - 3 x 95
    - 2 x 3 x 90 -- shoulders have no problems touching chest with these

    Feet up bench: 1 + 1F x 5 @9
    - 5 x 85
    - 5 x 80 -- I am using the hip thruster pad on the bar but letting it compress a fair bit - no complaints from shoulders today. Good.
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  8. #68
    Registered User WolfRose7's Avatar
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    I find pin work to be maybe, 95% of comp if It's grooved well.
    Good that you are finding lot's of bench variations which are fine for you
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  9. #69
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by SuffolkPunch View Post
    Lots of new stuff today.

    Pin squats: 1 x 3 @8 -- the safeties are just below navel height on me. Lower would be too low on my rack... but I'm sure this is below the sticking point if above parallel
    - 3 x 135 @7.5 -- did many sets to reach this point because I wasn't sure what to expect. This is only just below regular back squat performance
    1+1F x 4:
    - 4 x 135 @9 -- 4 reps @9 is the same weight as 3 reps @8 ... this program is full of nice details like thsi
    - 4 x 127.5 @8.5

    Close grip bench: 1+2F x 3 @9
    - 3 x 95
    - 2 x 3 x 90 -- shoulders have no problems touching chest with these

    Feet up bench: 1 + 1F x 5 @9
    - 5 x 85
    - 5 x 80 -- I am using the hip thruster pad on the bar but letting it compress a fair bit - no complaints from shoulders today. Good.
    Yeah he put a lot of thought into this program.

    Good to see bench is starting to work out. Ego seems to have diagnosed your issue really well.
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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  10. #70
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by ECGordyn View Post
    Yeah he put a lot of thought into this program.

    Good to see bench is starting to work out. Ego seems to have diagnosed your issue really well.
    Wish I didn't have Sooo much experience dealing with it man. 😢. Many physio trips, rehab sessions, a trip to a&e/er and months upon month of a gimped bench. At least its something I can pass on to help.

    Given at that time I managed a peak of 90kg bench at meets. 😂 227.5/90/240 and all was limited by the issue. Couldn't hold any more on my back on hanging from my shoulder.

    Prep had me 240+/120+/255+ then it gave out again. My bench has always sucked 😂 coming back now tho


    Originally Posted by WolfRose7 View Post
    I find pin work to be maybe, 95% of comp if It's grooved well.
    Good that you are finding lot's of bench variations which are fine for you
    I only had a 200kg low pin when I had a 210pause.
    Proper bar2pin deload.

    About 95% of my pause. But I wasn't doing comp at that point but i'd guage about another 5% on top for comp. So about 87-90% for my pin:comp ratio.
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  11. #71
    Moderator SuffolkPunch's Avatar
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    2 count pause deadlift: 1 x 3 @8, 1+2F x 5
    - 3 x 145
    - 5 x 140
    - 2 x 5 x 132.5

    touch and go bench: 1+3R x 5
    - 4 x 5 x 90
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  12. #72
    ... Raigs's Avatar
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    Man your lifts are super fun. The variations and the style are so neat. I’m just following along to get some fun ideas and to shout great work!
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

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  13. #73
    Moderator SuffolkPunch's Avatar
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    Originally Posted by Raigs View Post
    Man your lifts are super fun. The variations and the style are so neat. I’m just following along to get some fun ideas and to shout great work!
    Def. enjoying this routine. I thought a PL routine would be very samey but with all the variations as well as different percentage based and autoregulated approaches, it's never dull.


    Week 6, day 1.a

    Squat: 1 x 2 @8
    - 2 x 142.5 @ 7ish
    - 2 x 145 @ 8 -- E1RM of ~162

    Squat: 6 x 5 x 110kg
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  14. #74
    Moderator SuffolkPunch's Avatar
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    day 1.b

    Bench press: 1 x 2 @8
    - 2 x 102.5 -- same as the 1x3 last week but better ROM

    Bench press: 7 x 5 x 68%
    - 7 x 5 x 80kg

    Overhead press: 7 x 1 + 1F
    - 40kg: 7, 7 -- my body hates these at the moment, usually OHP is one of my better lifts
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  15. #75
    ... Raigs's Avatar
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    Nice upper day the heavy bench finished by shoulder work no wonder your body was done with them
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  16. #76
    Moderator SuffolkPunch's Avatar
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    day 2.a

    Deadlift 1 x 2 @8:
    - 2 x 175 @8 (E1RM 195)

    Deadlift 6 x 5 x 68%:
    - 6 x 5 x 132.5
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  17. #77
    Registered User WolfRose7's Avatar
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    Sorry if you posted and I've missed, what are your actual weight PRs? Not erm.

    Would a 200kg pull be an all time if you hit it at the end of the program?
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  18. #78
    Moderator SuffolkPunch's Avatar
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    Originally Posted by WolfRose7 View Post
    Sorry if you posted and I've missed, what are your actual weight PRs? Not erm.

    Would a 200kg pull be an all time if you hit it at the end of the program?
    True PRs:
    Squat: 1 x 152
    Bench press: 1 x 120
    Deadlift: 4 x 190

    So anything over 190 would technically be a PR - although in ERM terms, I'm still not close to my previous deadlift ability.
    I would expect a PR in squat. Probably not in bench because of the problems I've had.
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  19. #79
    Registered User WolfRose7's Avatar
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    Originally Posted by SuffolkPunch View Post
    True PRs:
    Squat: 1 x 152
    Bench press: 1 x 120
    Deadlift: 4 x 190

    So anything over 190 would technically be a PR - although in ERM terms, I'm still not close to my previous deadlift ability.
    I would expect a PR in squat. Probably not in bench because of the problems I've had.
    Interesting, still early days too.
    I had bicep issues at the start of Average to savage and pulled through to bench PR so wouldn't call it for you yet.

    Would be very surprised if you didn't smash the squat PR
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  20. #80
    Time is Muscle ECGordyn's Avatar
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    Yeah you've got that squat PR if you did 145 x 2 @ 8 the other day.

    It's perfectly viable to PR in week 8 or at the start of the taper week, rather than after the taper. I actually felt detrained at the end of the taper when I ran it last cycle.
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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  21. #81
    Moderator SuffolkPunch's Avatar
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    Interesting what you say about the taper week. I don't feel as fatigued as I often do towards the end of a mesocycle. Perhaps I'm just not strong enough that the submaximal work is not taking a big toll on me.

    If I feel good, I guess I'll try for some PRs where it says "opener"
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  22. #82
    Moderator SuffolkPunch's Avatar
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    day 2.b

    2ct paused bench: 5 x 1 + 2R: - I'm not going to take the pad off this cycle at all... things feel a lot better and I think I was shrugging a bit before rather than depressing which I've fixed.
    - 3 x 5 x 85kg

    beltless squat: 3 x 1 + 1F:
    - 3 x 130 @7
    - 3 x 135 @9
    - 3 x 127 @8.5
    Last edited by SuffolkPunch; 09-18-2020 at 10:06 AM.
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  23. #83
    Moderator SuffolkPunch's Avatar
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    week 6 day 3:

    pin squat: 1 x 2 @8:
    - 2 x 140 @7
    - 2 x 142 @7.5

    pin squat: 5 x 1+1F:
    - 5 x 137
    - 5 x 130

    close grip bench: 2 x 1+1F:
    - 2 x 100 @8.5
    - 2 x 102 @9.5
    - 2 x 95

    feet up bench: 6 x 1+1F:
    - 6 x 85
    - 6 x 80
    Last edited by SuffolkPunch; 09-20-2020 at 05:58 AM.
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  24. #84
    Registered User Filmbuff81's Avatar
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    Nice work. Following along to see how things go.

    Always fun to see how people do on various PL routines.
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  25. #85
    Moderator SuffolkPunch's Avatar
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    ^ Thanks man, first time I've actually done a proper PL routine

    Week 6 day 4:

    Deadlift: 1 x 2 @8 -- Whoops, this was supposed to be 2ct paused... oh well, just carried on with competition deads
    - 2 x 180 @ 8.5

    Deadlift: 1+2R x 4:
    - 3 x 4 x 165 -- last set was tough

    touch and go bench: 1+3R x 4
    - 4 x 4 x 92kg
    Last edited by SuffolkPunch; 09-20-2020 at 05:58 AM.
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  26. #86
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    Week 7, day 1

    Squat 1 x 1 @8:
    - 1 x 150

    Squat 4 x 4 x 72%
    - 4 x 4 x 120

    Bench 1 x 1 @9:
    - 1 x 107 @ 8
    - 1 x 110 @ 9.5 - fairly hit and miss ATM since shoulder is still 'in the way' but not painful during the movement

    Bench 5 x 4 x 72%
    - 5 x 4 x 85

    Overhead press 1+2R x 6
    - 3 x 6 x 45 - this affects my shoulder more than bench...
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    Registered User Filmbuff81's Avatar
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    If you had access to a different bar, could always try neutral grip overhead pressing to see if it helps with the shoulder.
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    Originally Posted by SuffolkPunch View Post
    Week 7, day 1

    Squat 1 x 1 @8:
    - 1 x 150

    Squat 4 x 4 x 72%
    - 4 x 4 x 120

    Bench 1 x 1 @9:
    - 1 x 107 @ 8
    - 1 x 110 @ 9.5 - fairly hit and miss ATM since shoulder is still 'in the way' but not painful during the movement

    Bench 5 x 4 x 72%
    - 5 x 4 x 85

    Overhead press 1+2R x 6
    - 3 x 6 x 45 - this affects my shoulder more than bench...
    D*mn good squat. You'll break 152 by a good margin.
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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    Thanks guys, lets hope so - 150 felt more technically challenging rather than not having enough go juice in the thighs, I guess I have a few more heavy reps scheduled before trying for a PR.

    Day 2:

    Deadlift 1 x 1 @8:
    - 1 x 185 - felt really heavy

    Deadlift 4 x 4 x 72%:
    - 4 x 4 x 145kg -- Very weird, the first set felt hard... but after that it was practically like doing speed work. I think I made a slight adjustment in my core that did it.

    2ct paused bench: 1+2F x 2:
    - 2 x 100kg @ 8.5
    - 2 x 2 x 95kg

    beltless squat: 1+2F x 4:
    - 4 x 130 -- depth a bit dodgy
    - 2 x 4 x 125 -- better...
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  30. #90
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    Maybe under warmed up for the top single? judging by the downs getting better.
    5 day full body crew

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