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  1. #31
    Registered User WolfRose7's Avatar
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    RTS PB 2.1

    Comp Bench
    100 x 2@7 (sloppy)
    105 x 2@8 (better)
    92.5 x 3 for 9 sets @6-7

    Change of plan, I'm not typing 9 set all around the same RPE lol.

    Close-grip Floor Press
    70 x 10@9 9 (slightly heavy)
    60 x 12 @6 (slighty light)
    62.5 x 12 @8 (just right)
    62.5 x 12 @9
    62.5 x 11 @9.5

    Comp Squat
    130 x 2 @7 (very high)
    137.5 x 2 @8 (less high)
    117.5 x 3 for 6 sets @6-7 (used 132.5@8 for the math)

    Bench-
    Spoiler!

    Squats -
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  2. #32
    Registered User WolfRose7's Avatar
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    Horrendous day, quite sick hopefully not the Rona.

    RTS PB 2.2

    Sumo Deadlift
    148.5 x 2@7.5
    132.5 x 3 for 4 sets @7-9.5

    Not nice right bicep feels.
    2 hour break and some band curls.

    Mid pin Bench
    120 x 1@8.5
    110 x 2 for 6 sets @6-7.5

    6 hours break or so

    High Bar Squat
    95kg x 17 @****mesideways
    90 x 12@8
    90 x 9@9
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  3. #33
    ... Raigs's Avatar
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    Stay hydrated!! I hope it’s not the rona either. Sending healthy thoughts your way
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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  4. #34
    Registered User WolfRose7's Avatar
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    Originally Posted by Raigs View Post
    Stay hydrated!! I hope it’s not the rona either. Sending healthy thoughts your way
    Thanks!. Don't think near widow maker squats did me any favors.
    But tomorrow is an off day, so just band curls to keep the bicep happier.
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  5. #35
    Time is Muscle ECGordyn's Avatar
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    Strong work powering through. Good luck clearing out that cr*p whatever it is
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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  6. #36
    Registered User WolfRose7's Avatar
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    ^^ cheers man, got a load better quite quickly luckily.


    RTS PB 2.3

    2ct medium grip Bench (one finger in from ring)

    102.5 x 1@7
    107.5 x 1@8.5, 2ct and mg PR
    97.5 x 2@7.5-8.5 for 6 sets, 2m rest

    Tanked fast on the down sets and doubled rest from 1m to 2m, medium grip always feels off to me, and bicep dislikes it a bit.

    Larsen Bench
    75 x 13@9.5
    66 x 12@9
    66 x 11@9
    66 x 11@9
    66 x 10@9.5

    High bar Squat
    120 x 1 @7 - probably very high. But phone didn't record.
    130 x 1 @11, could maybe have grinded @10 but decided not to try it.
    110 x 2@6-7, felt great, reduced rest to 90s.

    Lots of vids later
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  7. #37
    Work in Progress CW47's Avatar
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    Looks like an interesting program so far. You're putting in some good work.
    Larsen Bench...that's the one with feet extended out in front of you, right?
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  8. #38
    Registered User WolfRose7's Avatar
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    Originally Posted by CW47 View Post
    Looks like an interesting program so far. You're putting in some good work.
    Larsen Bench...that's the one with feet extended out in front of you, right?
    Cheers man.

    And yup, hard af but felt good with my comp grip, mega chest pump.
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  9. #39
    Registered User WolfRose7's Avatar
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    Bench
    Spoiler!


    Squat
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  10. #40
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    Squat
    Think you lost tightness at the bottom mate. Hips went up a bit too quick and core broke down. You might do well staying more upright. Is that high bar or low bar?
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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  11. #41
    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    Think you lost tightness at the bottom mate. Hips went up a bit too quick and core broke down. You might do well staying more upright. Is that high bar or low bar?
    High, I think you are right but I don't think it's the torso rather I let my knees slide forward to much on the eccentric, it's something I've been drilling out of my comp squat for ages but is harder to get solid on high bar.
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  12. #42
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    High, I think you are right but I don't think it's the torso rather I let my knees slide forward to much on the eccentric, it's something I've been drilling out of my comp squat for ages but is harder to get solid on high bar.
    Your gaze and chest angle almost look like a low bar setup. Also your bracing sequence tilts your torso down, is that intentional?
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  13. #43
    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    Your gaze and chest angle almost look like a low bar setup. Also your bracing sequence tilts your torso down, is that intentional?

    Yeah ribs down is a bracing queue I use, and I try to keep high bar similar ish to low bar.
    Does look like I lost upper back at the same time as knees, so maybe a focus there, I can't get the back tightness I do with low bar, not even close.

    RTS PB 2.4

    1.5" Deficit Sumo
    130 x 1 @7.5
    140 x 1 @8.5
    120 x 2@7 for 6 sets, 2m rest

    Close Grip Bench
    90 x 2 @8 (meh)
    80 x 3 @6-7 for 6 sets

    RDL
    80 x 10@6 for 2 sets
    90 x 10@8-9 for 2 sets

    Bicep feels a bit during deads and put off close grip which I dislike anyway.
    Week 2 cleared!, bit of back n biceps tonight or tomorrow, back to comp fun on Monday
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  14. #44
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    Yeah ribs down is a bracing queue I use, and I try to keep high bar similar ish to low bar.
    Does look like I lost upper back at the same time as knees, so maybe a focus there, I can't get the back tightness I do with low bar, not even close.
    For me, ribs down in HB invariably leads to collapsing under heavy weight. If your erectors are strong enough then you might be able to muscle up the weight. But really you need to keep your torso wedged in under the bar and fight it up with the quads. A somewhat upright torso will help you stay in under the bar. Drive your upper back into the bar at the same time that you drive your legs down into the floor. I think some of the low bar mechanics are disaster for HB.

    Can you video from a side-rear angle to show your grip and stance?
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  15. #45
    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    For me, ribs down in HB invariably leads to collapsing under heavy weight. If your erectors are strong enough then you might be able to muscle up the weight. But really you need to keep your torso wedged in under the bar and fight it up with the quads. A somewhat upright torso will help you stay in under the bar. Drive your upper back into the bar at the same time that you drive your legs down into the floor. I think some of the low bar mechanics are disaster for HB.

    Can you video from a side-rear angle to show your grip and stance?
    I'll try and remember to sort that Vid when they come back around in 3 weeks
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  16. #46
    Registered User WolfRose7's Avatar
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    Great day today, passed my driving theory comfortably. Ate pizza, then comp work.

    Comp Bench
    110 x 1 @8
    115 x 1 @11(9) couldn't resist. Butt came up.
    102.5 x 2 @7-8.5 for 7 sets, 90s rest average.

    Close-grip 1 mini band Bench
    70 x 11@9
    60 x 12@9
    60 x 9@9
    60 x 12@9
    60 x 10@9

    Comp Squat
    140 x 1 @7
    145 x 1@11(8) High, but probably have it.
    117.5 x 2@6-7 for 5 sets, 60s rest.

    Bench
    Spoiler!


    Squat
    Spoiler!
    Last edited by WolfRose7; 09-21-2020 at 01:56 PM.
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  17. #47
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    Split training today, group session in a small box later.
    Since I won't bench on commercial **** got that in at home.

    1 board Bench
    100 x 4@7.5
    86 x 5@5-6 for 6 sets

    Part 2

    Sumo deadlift, weird bar and no belt.
    160 x 1 @8.5
    145 x 2 @7-8.5 for 5 sets

    Kettlebell Bss
    26 x 10-12 for 4 sets

    Kettlebell Rows
    34 x 10-12 for 5 sets

    Various face pulls, ladder muscle ups (dunno what these are called properly).
    Last edited by WolfRose7; 09-22-2020 at 10:23 AM.
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  18. #48
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    RTS PB 3.3

    2ct Medium Grip Bench
    90 x 4@7.5
    77.5 x 5@6-7 for 6 sets

    303 Tempo Bench
    60 x 7@9 oops
    50 x 10@9 close enough
    45 x 10@9
    45 x 9@9
    45 x 8@9
    45 x 8@9

    2ct Pause Squat
    120 x 4 @8
    102.5 x 5@6-7 for 5 sets

    Tough day, carrying a lot of fatigue still.
    Pause squats moved great though.
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  19. #49
    Registered User WolfRose7's Avatar
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    RTS PB 3.4

    Split over 2 days

    Yesterday

    TnG Bench
    105 x 1@7.5
    110 x 1 @8.5
    97.5 x 2 @7-8.5 for 5 sets

    Today
    Conv deadlift with miniband
    120 x 1 @8
    105 x 2 @7-9 for 4 sets

    Good Mornings
    30 x 10
    40 x various

    Still feeling these out.
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  20. #50
    Registered User WolfRose7's Avatar
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    RTS PB 4.1

    Deload type week.

    Comp Bench
    85 x 6 @7
    92.5 x 6 @8
    97.5 x 6 @9.5

    Wide Grip Bench
    82.5 x 14 @9
    72.5 x 12 @7
    72.5 x 12 @7

    The one thing that went okay today.

    Comp Squats
    110 x 6 @6
    120 x 6 @8
    130 x 3 @9

    Couldn't brace, 120 was awful despite being @8 still, 130 was just an attempt at some better braced singles, went to **** on rep 3 and called the set.
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  21. #51
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    RTS PB 4.2

    Sumo Deadlift
    130 x 6 @8
    140 x 6 @9

    Larsen Bench
    70 x 10 @7
    77.5 x 10 @8
    80 x 10 @8.5

    Bulgarian Split Squat
    40 x 10 @7
    45 x 10 @8
    50 x 10 @9
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  22. #52
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    Off the reservation now haha, somewhat ES somewhat having fun.

    Averaging RPE 7 at most for all major work

    Wednesday

    High Bar Squat
    120 x 2 @8
    105 x 3 @6-7 for 2 sets

    Slingshot Bench
    115 x 2 @7
    105 x 3 @6-7 for 4 sets

    Seated Press
    32.5 x 12@9
    30 x 12 @9
    30 x 10 @9

    Thursday

    Comp Bench
    102.5 x 2 @7
    93.5 x 3 @6-7 for 6 sets

    1ct Pause Deadlift
    135 x 2 @7
    125 x 3 @7-8 for 2 sets
    120 x 3 @7-8 for 2 sets

    Nordic Curls with band assist - various


    Today

    "noriega" Bench (toes on bench, ass n pelvis off, shoulders pronated close grip)
    40 x 6-8 @8 for 4 sets

    Rack Chins
    BW x 10-6 reps for 6 sets

    Hollow Body holds for time, various
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  23. #53
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    "noriega" Bench (toes on bench, ass n pelvis off, shoulders pronated close grip)
    WTF, sounds excruciating. Any special benefit?
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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  24. #54
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    Originally Posted by ECGordyn View Post
    WTF, sounds excruciating. Any special benefit?
    Probably not, saw it and wanted to try it.

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  25. #55
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    Probably not, saw it and wanted to try it.

    https://www.instagram.com/p/CF0YtORA..._web_copy_link
    Looks like a showman's feet up bench. I guess it trains upper back proprioception
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  26. #56
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    Originally Posted by ECGordyn View Post
    Looks like a showman's feet up bench. I guess it trains upper back proprioception
    It is useful for that tbh, and training protraction might help with retraction.

    Today -

    Low pin MG Bench Press
    100 x 1 @7
    105 x 1 @8.5 (oops, but PR)
    90 x 3 @6-7 for 4 sets

    Low Pin High bar Squat w/o belt
    100 x 2@7 for 5 sets
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  27. #57
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    In for the program switching
    New Year New Me - Lifting after serious illness
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  28. #58
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    Originally Posted by daawhitty View Post
    In for the program switching
    Hah just constantly evolving, stealing your day 1 today went well.

    Comp Bench
    105 x 1@6.5
    110 x 1@8
    85 x 5 @5-6 for 8 sets

    Cg Floor Press
    60 x 10 @5
    70 x 10 @6
    75 x 10 @8
    75 x 10 @9
    75 x 10 @9

    Comp Squat
    140 x 1 @8
    107 x 5@6-7 for 6 sets

    Wide grip inverted rows
    5 sets of 8@8

    Nordic curls, assisted
    4 sets of 8-10 @9
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  29. #59
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    Nice 4 hour session 🤣.. looking forward to seeing that squat get to 4 plates matey..!! We will keep pushing each other in dead’s to hit that figure too.!!
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  30. #60
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    I’m stuck with floor presses for now for my bench. How do tend to get the weight up? I know that a good load you picked up there for the cg floor press!
    My “training log”
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