Gaintain to greatness (or at least mediocrity)

[WolfRose7]

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.!!

Definitely, thems the goals.

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!

I still use the power rack

[Raigs]

Damnit I just been hip thrusting it up but putting it down inside without smashing the wood is hard. Maybe my squat stands will give me the same style you do it in

[WolfRose7]

Damnit I just been hip thrusting it up but putting it down inside without smashing the wood is hard. Maybe my squat stands will give me the same style you do it in

Hopefully, glad I spent to much on the rack tbh lol.

Wolfs RTS Flex

Day 2 I guess xD
1.2

Conv Deadlift
160 x 1 @8
130 x 3 @6-7 for 5 sets

Mg 2ct Bench
90 x 2 @8
77.5 x 3 @5-6 for 6 sets

BSS/Reverse lunges mix

[daawhitty]

Hopefully, glad I spent to much on the rack tbh lol.

Wolfs RTS Flex

Day 2 I guess xD
1.2

Conv Deadlift
160 x 1 @8
130 x 3 @6-7 for 5 sets

Mg 2ct Bench
90 x 2 @8
77.5 x 3 @5-6 for 6 sets

BSS/Reverse lunges mix

You’re deadlift is coming on pal..! night and day

[WolfRose7]

You’re deadlift is coming on pal..! night and day

Getting there

Forgot to put this up yesterday

RTS Flex 1.3

Slingshot Bench

130 x 1 @9/75
110 x 2 @7-6 for 4 sets
120 x 1 @6
130 x 1 @7
135 x 1 @8
140 x 1 @9

Larsen Bench
70 x 10 @6
75 x 10 @7
80 x 8 @8
75 x 11 @9
75 x 10 @9

High Bar Squat
120 x 1 @7
125 x 1 @8
105 x 3 @6-7 for 6 sets

[WolfRose7]

Yesterday
1.4

Pin Bench, Chest
105 x 1 @7
110 x 1 @8
95 x 3 @6-7 for 6 sets

Conv Deadlift w/ miniband
105 x 5 @6 for 6 sets

Inverted Rows

[WolfRose7]

Tough today, maybe some lingering fatigue from day 4 being a day closer, or a bit sick.

RTS ES Flex 2.1

Comp Bench

110 x 1 @7
115 x 1 @8.5
90 x 5 @6-7 for 8 sets

[u]Hooklying Bench[u]
40 x 8 @8-9 for 4 sets

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

[CW47]

I can see that you're not quite as tight as normal on the bench press, but it still moved pretty good.
Hooklying Bench Press - that's a new one for me. I checked it out on YouTube and I see how it's done, but I'm still not sure what the point of it is. Is it supposed to work the pecs more directly?

[WolfRose7]

I can see that you're not quite as tight as normal on the bench press, but it still moved pretty good.
Hooklying Bench Press - that's a new one for me. I checked it out on YouTube and I see how it's done, but I'm still not sure what the point of it is. Is it supposed to work the pecs more directly?

Almost the opposite, it's practically a horizontal strict press.
Shoulders pronated, ass off bench. Hella tricep n delt burn from it.

How useful it actually is, eh will see at the end of a cycle or two with it.

[Camarija]

Tough today, maybe some lingering fatigue from day 4 being a day closer, or a bit sick.

Ohhhhhh RIP

[WolfRose7]

Ohhhhhh RIP

Hah screw rest days but cheers

Yesterday's short session

MG 2ct Bench
100 x 1 @8
85 x 3 @6-7 for 6 sets

Conv Deadlift
155 x 1 @8
125 x 3 @6-7 for 5 sets

[WolfRose7]

RTS Flex 2.3
A

Comp Bench

110 x 1 @8
100 x 2 @6.5 for 6 sets

Larsen Bench
60 x 10 @5
70 x 10 @6
80 x 14 @10
75 x 12 @9
75 x 10 @9

[Raigs]

Nice bench sessions in here lately. Constantly pushing. Making me want to get in a bench session!

So many different benching moves impressive

[WolfRose7]

Nice bench sessions in here lately. Constantly pushing. Making me want to get in a bench session!

So many different benching moves impressive

Cheers man! , It';s definitely a priority at the moment.
I do need to put some of this energy towards my accessory work too though lol

[WolfRose7]

2.3
B

High Bar Squats
130 x 1 @8
110 x 3 @6-7 for 6 sets

Band Rows - Many
Seated band lat pulldown thingies

15kg Bar myo curls 25,7,7,7,7,7

[Camarija]

High Bar Squats
130 x 1 @8

[WolfRose7]

Cheers ^ High Bar is getting there.

RTS Flex 2.4
A

Pin Bench, Chest
20 singles @5-6 roughly 85%, 100kg

Paused Conv Deadlift
15 doubles @5-6 roughly 80%, 120kg

[WolfRose7]

Rts flex

3.1
A

Comp Bench

112.5 x 1 @7.5
90 x 5 @5 for 7 sets
90 x 10 amrap to @9.5

Hooklying cg Bench
40 x 12 @8
40 x 10 @8
40 x 14 @8 (more rest, less hesitant)
42.5 x 8 @8

Barbell curls
20kg myo, 25, 8, 7, 6, 6, 5

B
Comp Squats
130 x 1 @7
110 x 5 @6-7 for 5 sets

Wasn't feel squats at all today, cut top set @7 and cut 1 down set off.

[WolfRose7]

Rts Flex 3.2
A

Conv Deadlift
160 x 1 @8.5
135 x 3 @6-7 for 6 sets

Had last driving lesson pre new 2 week full lock down. Was pretty dead after so played a load of Baldurs Gate 3 lol, left the rest for tomorrow.

B

2ct mg Bench
100 x 1 @7.5
85 x 3 @5 for 6 sets

Myo barbell curls
20kg

[Camarija]

Had last driving lesson pre new 2 week full lock down. Was pretty dead after so played a load of Baldurs Gate 3 lol, left the rest for tomorrow.

Nice!!! How do you like it so far? And more importantly, what does your character build look like?

I'm picking up Divinity Original Sin 2 to play over the holidays before I commit to BG3

Cheers mate!

[WolfRose7]

Nice!!! How do you like it so far? And more importantly, what does your character build look like?

I'm picking up Divinity Original Sin 2 to play over the holidays before I commit to BG3

Cheers mate!

Is good, also brutal since they went in hard and are slowly adjusting combat. Much death.

Have 1 warlock, and 1 ranger build.
Only a couple of sub classes for each class available atm and only 6 class, no paladin, sorcerer, druid, monk, barbarian for a bit.

I've played almost all the classes because of the supporting characters that join you, and you get full control over their options when they level up. But not their initial specs.

[WolfRose7]

RTS Flex 3.3

T-Shirt Pause Bench
105 x 1 @6
105 x 3 @8
110 x 3 @9
95 x 6 @7-9 for 4 sets

Larsen Bench
90 x 7 @9
80 x 10 @9
80 x 8 @8
75 x 10 @9

High Bar Squat
120 x 1 @7
110 x 3 @6-7.5 for 5 sets

Giant Set 4 rounds
Band Lateral Raise
Band Assist Nordics
Chin ups BW

https://www.instagram.com/p/CGpgruHg..._web_copy_link

[WolfRose7]

RTS Flex 3.4

[u]Pin Bench (chest)

105 x 1 @6
110 x 1 @7
112.5 x 1 @8
100 x 3 @7-8 for 4 sets

Comp Singles
100 x 1 @4
112.5 x 1 @6.5
117.5 x 1 @8

Pause Deadlift
110 x 5 @5 for 5 sets

Myo Barbell Curls
20kg, 22, 8, 8, 8, 8, 6

[WolfRose7]

GPP

Band lateral raises
Myo barbell curl
Inverted Row

Low rpe comp bench
105 x 1@5
110 x 1@6.5
Inverted rows here
110 x 1 @7.5

More band delt work

[WolfRose7]

RTS Flex 4.1

Comp Bench
105 x 1 @5
112.5 x 1 @6
117.5 x 1 @9 (terrible/no pause)
120 x 1 @9 (Over target but great clean rep, and PR)
90 x 5 @5 for 8 sets

Cg Hooklying Bench
40 x 10 @6
45 x 10 @8
45 x 12 @8
45 x 10 @8
45 x 10 @8

Comp Squat
130 x 1 @6.5
140 x 1 @7.5
110 x 5@5-6 for 6 sets

Myo Barbell Curls
20kg, 21, 7, 7, 7, 7, 7

[WolfRose7]

RTS Flex 4.2

Conv Deadlift
155 x 1 @7.5
130 x 3 @6 for 5 sets

2ct Mg Bench
100 x 3 @8 (bit of sink)
105 x 3 @9 (No sink, but short count)
80 x 6 @5
82.5 x 6 @6-7 for 4 sets

Platz Squat
80 x 12 @8
70 x 8 @8 (playing with tempo)
70 x 10 @8

Accessories
Bb Myo Curls 21, 7, 7, 6, 6, 4
4 rounds - Band Lateral Raise/Band Seated Ham Curls/RKC Planks

[WolfRose7]

RTS Flex 4.3

T-Shirt Bench
110 x 1 @6.5
115 x 1 @8
100 x 3 @7 for 5 sets

Larsen Bench
70 x 10 @6
80 x 10 @8
80 x 10 @8.5
80 x 9 @8.5
80 x 8 @8.5

High Bar Squat
120 x 1 @7
130 x 1 @9
105 x 3 @6 for 6 sets

Myo Bb Curls

[WolfRose7]

RTS Flex 4.4

Pause Conv Deadlift
110 x 5 @6 for 5 sets

Low Pin Bench
110 x 1 @7.5
90 x 4 @6 for 6 sets

Bb Rows
55 and 65kg for various reps and grips

Myo Bb Curls

Extras

Comp Bench 100kg amrap
10@10
Band Ham curls Myo
Band Lateral Raises

[WolfRose7]

RTS Flex 5.1

Comp Bench
112.5 x 1 @6
117.5 x 1 @7
120 x 1 @8.5
95 x 5 @5-7 for 8 sets

Rough start to the week, felt a bit ill going into this and very bad by the time I was done so the rest is getting left hopefully just till tomorrow

[Camarija]

felt a bit ill going into this and very bad by the time I was done

Hopefully not the covid, but second time feeling ill in a month is a shame

Maybe sleep? Nutrition? Allergies?

Also, your bench is insane for your weight. Go for a winter bulk and hit 3 plates?