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  1. #121
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    Slingshot bench was a journey today, worked up to a terrible 130 single, awful unrack ruined all positioning.

    Took a few doubles with 110, worked out how to self unrack better (usually have a spotter for heavy bench).
    Took 120, then retook 130 and hit it @7 lol.
    Couldn't resist working up to my first ever 140kg, albeit in a sling with butt up a bit.

    Damn man I'm jelly. You giving us a run for our money.

    Of course, we can only see the outer plate from that angle. Could be all 10s for all we know.
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  2. #122
    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    Damn man I'm jelly. You giving us a run for our money.

    Of course, we can only see the outer plate from that angle. Could be all 10s for all we know.
    That's the second time today xD
    You can see the 5's on the last so it's at least 50 with a sling xD
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  3. #123
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by Pterodactyl314 View Post
    The Deadlift is the building block of strength.

    ....

    The Deadlift using building blocks for strength.



    Very Nice!!
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  4. #124
    Work in Progress CW47's Avatar
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    Max Bench day today. Did a 60 degree Incline Press for 140 pounds. For some perspective on this, 6 weeks ago I did a 45 degree incline press and maxed out at 135. So I'm really happy with 140 at a steeper incline. I was so close to hitting 145 that I decided to try it a second time. It stalled out at exactly the same spot. Still, I'm seeing really good progress on all of my pressing exercises right now.

    The video shows the rep at 140, and the second attempt at 145:
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  5. #125
    Work in Progress CW47's Avatar
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    Max Lower: Snatch Grip Conventional Deadlift - 305 pounds x 1 rep
    Not a true max - just a heavy single. Still taking it easy on my lower back for maybe another month or so. Tried to avoid any jerky movements to protect my back. The weight moved slowly but smoothly. Even though it wasn't a true max, I can feel that I'm making good progress. Video also shows some rack pulls that I did later in the workout with 235 pounds (not sure why the audio is out of sync...).

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  6. #126
    Registered User WolfRose7's Avatar
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    Cool snatch grip lift mate, conjugate is definitely a fun system.

    My comp bench was probably not so comp today, back tightness was not all there.


    Acceptable ish 115kg @8.5, needs tidying up.
    Good workload with 8 sets of 5 @90kg afterwards and then some fun torture hooklying bench shortly
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  7. #127
    Work in Progress CW47's Avatar
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    A few weeks ago I posted a 2 board bench press where I maxed out at 170 pounds: https://forum.bodybuilding.com/showt...post1617685741

    Today was an attempt at the same lift, except with a close grip.

    Close Grip Bench Press - 2 Board
    175 pounds x 1 rep
    It's the first time in a long time that I've felt comfortable putting a good arch in my back. It felt great, but also awkward. It messed with my touch point, which threw off the rep at 175 (even though I completed it successfully), along with an attempt at 180. Felt like I had 185 in me if it had all come together. I'm clearly making good progress.

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  8. #128
    Work in Progress CW47's Avatar
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    Squat w/Mini Band
    Mini Band+175 x 1 rep / Mini Band+175 x fail
    First time doing a banded squat. I really like them, and will definitely be doing them more often. The 175 rep actually got away from me a bit. You can see in the video that I lean forward at the bottom. The 185 rep was much better, but I just couldn't complete it. I was pretty surprised, because after the 175 I thought 185 would be easy if I kept the bar path in check. Pretty happy with the result anyway, especially for my first time doing this.



    There's a good chance I won't be posting any updates for a while. I have a baby due in 2 weeks, which means it could be coming any day now. Posting training updates is going to be a really low priority. But I'll for sure be back to share my results by the end of the year.

    Good luck to all!
    Keep up the hard work.
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  9. #129
    Registered User jademonkey's Avatar
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    Just logged on for the the first time in a while. I moved from SF to Petaluma and discovered a gym that's open so I started lifting again last month. Skimmed this thread. I may join if they don't kick me out for videoing lifts. They have an indoor and outdoor area but the indoor area says no videos and the outdoor area has this annoying squishy floor. I'm getting closer to my pre-covid numbers so should have some PRs by years end. Also I've never done a one rep barbell curl so that'll be fun.

    Been doing this scheme for the big 4 lifts (including OHP, not bicep curl):
    Each day focuses on one main lift. For that lift, I work up to a few heavy singles, back off for a set of 4-6, back of for a set of 3-4 with pauses, back off for a low weight high rep, set for speed.
    My schedule repeats every 8 days and I get some high rep work in on other days. Squat has a second main day to try and bring it up. Second squat day reps are 10/8/6/4/2/1 adding 10 lbs each set.
    Add weight every 8 days (or don't if I don't feel good).

    I vote straps (and grips) allowed just cuz I need grips currently. I've never used straps, but then I went and dislocated a finger and these little fingers take many months to fully heal. My grip strength is shot, gives out in the low 400s so I bought a pair of Cobra Grips so I can keep making progress for now.

    What are the weigh in rules? Lowest weight of the week? Average morning weight before breakfast? Average of the lowest weight on the mornings of the lifts?

    Originally Posted by ECGordyn View Post
    I've heard the argument that conv. is superior to sumo because sumo is mostly leverage whereas conv. depends on your real strength. Never gave sumo a real chance and don't plan to, but I'd also conjecture that conv. is the more natural position for picking up anything off the floor. If strongman is any kind of barometer for the most all-around functional strength, then it's conv. all the way.
    Interesting... I feel like sumo is the much more natural movement, and for me it's the natural way to pick up heavy stuff off the floor.
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  10. #130
    Registered User WolfRose7's Avatar
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    Welcome man, those bench and dead numbers going to be tough to beat for sure.
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  11. #131
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by jademonkey View Post
    I vote straps (and grips) allowed just cuz I need grips currently.

    What are the weigh in rules? Lowest weight of the week? Average morning weight before breakfast? Average of the lowest weight on the mornings of the lifts?

    ...

    Interesting... I feel like sumo is the much more natural movement, and for me it's the natural way to pick up heavy stuff off the floor.
    +1 for straps. Seems the consensus in this thread is they're ok to use.

    Weigh-in: Lowest weight within 2 days before lifting and posting final numbers & vids. If you lift and post numbers on 30 Dec., bodyweight must be recorded between 28-30 Dec. How's that for everyone?
    Last edited by ECGordyn; 10-19-2020 at 09:11 PM. Reason: Before lifting and posting
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  12. #132
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by ECGordyn View Post
    +1 for straps. Seems the consensus in this thread is they're ok to use.

    Weigh-in: Lowest weight within 2 days before posting final numbers & vids. If you post numbers on 30 Dec., bodyweight must be recorded between 28-30 Dec. How's that for everyone?
    Sounds good to me

    I've been practicing without straps mostly to test my grip for fun, but my form is much better with straps, probably safer too as a result

    Originally Posted by ECGordyn View Post
    (BTW, intel is they've got an unreleased program to continue the 16 week. Thank me later.)


    ^ friendly heads up, Calgary Barbell will release the new off season program if this video reaches 1 million likes

    *edit*

    I watched it with closed captioning and completely missed the sarcasm until I rewatched it with audio! Lmfao
    Last edited by Camarija; 10-19-2020 at 08:16 PM.
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  13. #133
    Registered User jademonkey's Avatar
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    Originally Posted by ECGordyn View Post
    +1 for straps. Seems the consensus in this thread is they're ok to use.

    Weigh-in: Lowest weight within 2 days before posting final numbers & vids. If you post numbers on 30 Dec., bodyweight must be recorded between 28-30 Dec. How's that for everyone?
    I'm guessing you mean 2 days before actual performance (rather than lift→starve for a few day→weigh-in→post vids). I assume most lifts will be different days, so the 2 day thing won't be super exact unless I missed that it has to be all 4 lifts in one day.
    Current.................365 / getting / there.........185 lbs
    Pre-COVID..............335 / 295 / 499..............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  14. #134
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by jademonkey View Post
    I'm guessing you mean 2 days before actual performance (rather than lift→starve for a few day→weigh-in→post vids). I assume most lifts will be different days, so the 2 day thing won't be super exact unless I missed that it has to be all 4 lifts in one day.
    Yes that's what I meant. Edited
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  15. #135
    Registered User jademonkey's Avatar
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    Boom!

    Today was gonna start out with 3 singles at 335. Thats my old PR, and I'm a sucker when I know I can beat it.

    Second single:


    Last one my phone decided 63.88 GB was enough, and too much to handle moving files, so I rage squatted 365.

    Backed off with 305x5, 255x3 pause, 215x10 quick
    Current.................365 / getting / there.........185 lbs
    Pre-COVID..............335 / 295 / 499..............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  16. #136
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by jademonkey View Post
    Today was gonna start out with 3 singles at 335. Thats my old PR, and I'm a sucker when I know I can beat it.

    Second single:


    Last one my phone decided 63.88 GB was enough, and too much to handle moving files, so I rage squatted 365.

    Backed off with 305x5, 255x3 pause, 215x10 quick
    That's a cool playground. Mind showing a video tour sometime? Is it a university gym or something?
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  17. #137
    Registered User jademonkey's Avatar
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    Lol
    That black stuff isn't that bad. Don't notice it with the weight on my back.

    Tried strict curl for the first time. I usually use dumbbells and lean a bit forward so it was weird. According to strengthlevel I'm novice, but I suspect most of their input isn't exactly strict.
    Current.................365 / getting / there.........185 lbs
    Pre-COVID..............335 / 295 / 499..............185 lbs
    July 1, 2019................9 week cut.................164 lbs
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    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  18. #138
    Registered User WolfRose7's Avatar
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    https://www.instagram.com/p/CGpgruHg..._web_copy_link

    Don't think I can embed this, soz.

    110 for a trip with a T shirt pause bodes well for my Comp Bench
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  19. #139
    Rows Could've Saved Jack Camarija's Avatar
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    Today I'm proud because I think I figured out how to 2ct Pause Squat.

    I was having some adductor pain when squatting for the past couple of weeks, but after adding in hip adductions and cossack squats as a warm up the pain is pretty much gone now.



    I summoned deep intensity to make my 5th of Pause Squats set look clean


    Originally Posted by jademonkey View Post
    Last one my phone decided 63.88 GB was enough, and too much to handle moving files, so I rage squatted 365.
    Good work with 365 lbs dude! I'm aiming for a top single of around 385 lbs by the end of the year so you're going to keep me honest

    Originally Posted by WolfRose7 View Post
    https://www.instagram.com/p/CGpgruHg..._web_copy_link

    Don't think I can embed this, soz.

    110 for a trip with a T shirt pause bodes well for my Comp Bench
    Like my body after training today, your link is broken

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  20. #140
    Registered User WolfRose7's Avatar
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  21. #141
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    Looks like it doesn't quite touch your chest on 1st and 3rd rep. Strong and smooth otherwise.
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  22. #142
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by WolfRose7 View Post
    It's good!

    Yeah your wilks ratio for bench will be nuts

    Bro at my gym benched 415 lbs for triple today, told me he went from 345 to 415 in ~3/4 months following smolov plug and play program.

    ...meanwhile he looks over at me wiggling around doing this:



    Lmfao

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  23. #143
    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    Looks like it doesn't quite touch your chest on 1st and 3rd rep. Strong and smooth otherwise.
    That's the intention, was a T shirt pause. However they were slightly higher than I'd have liked ideally.
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  24. #144
    Registered User WolfRose7's Avatar
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    Originally Posted by Camarija View Post
    It's good!

    Yeah your wilks ratio for bench will be nuts

    Bro at my gym benched 415 lbs for triple today, told me he went from 345 to 415 in ~3/4 months following smolov plug and play program.

    ...meanwhile he looks over at me wiggling around doing this:


    I BELEIVE IN THE PROGRAM AND I'LL CONTINUE WITH MY WIGGLES
    Smolov is cool, I don't think it's really necessary to give up the other lifts to that degree though. Would only run it if I could only bench for some reason.

    That's a solid Larsen man
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  25. #145
    Registered User EliKoehn's Avatar
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    Hey guys, I'm back after about two weeks of somewhat spontaneous vacation. It's time I put something up so I filmed some of my lifts from yesterday's workout. I don't really want to upload to YouTube but will if there is no other option for a video on here. Is that the standard format?
    Bench: 315
    Squat: 315
    Deadlift: 475

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  26. #146
    Registered User WolfRose7's Avatar
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    Originally Posted by EliKoehn View Post
    Hey guys, I'm back after about two weeks of somewhat spontaneous vacation. It's time I put something up so I filmed some of my lifts from yesterday's workout. I don't really want to upload to YouTube but will if there is no other option for a video on here. Is that the standard format?
    you can upload unlisted and then only peope with the link can view

    I had Low Pin Bench today, moved very well up to a top single of 112.5,
    After a few back offs I decided to have a bit of fun and push a Comp top single as well lol.



    @8 ish, need to lower J hooks too.
    Last edited by WolfRose7; 10-24-2020 at 11:49 AM.
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  27. #147
    Registered User EliKoehn's Avatar
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    Setting your phone down on the floor in the middle of the gym for a video feels awkward and makes a good shot difficult. I got 415 for a triple, but then found out that the plates weren't visible in the camera... I didn't realize that until after I filmed it but in the name of proof I'll make sure it's visible in the shot next time.

    Also... I'll need to figure out how to keep it from being 240p next time:

    https://www.youtube.com/watch?v=wM09JWQZdK0

    This is my second bench of the week and I'm going a bit lighter. Got 265 for 4 x 5 and then only made 4 reps on the last set, for an attempted 5 x 5:

    https://www.youtube.com/watch?v=M5B9TMl9suw
    Bench: 315
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  28. #148
    Registered User WolfRose7's Avatar
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    Originally Posted by EliKoehn View Post
    Setting your phone down on the floor in the middle of the gym for a video feels awkward and makes a good shot difficult. I got 415 for a triple, but then found out that the plates weren't visible in the camera... I didn't realize that until after I filmed it but in the name of proof I'll make sure it's visible in the shot next time.

    Also... I'll need to figure out how to keep it from being 240p next time:

    https://www.youtube.com/watch?v=wM09JWQZdK0

    This is my second bench of the week and I'm going a bit lighter. Got 265 for 4 x 5 and then only made 4 reps on the last set, for an attempted 5 x 5:

    https://www.youtube.com/watch?v=M5B9TMl9suw
    Not bad for a comeback session that
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  29. #149
    Registered User EliKoehn's Avatar
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    Originally Posted by WolfRose7 View Post
    Not bad for a comeback session that
    Thanks! We'll see what kind of improvement I can make in two months. Your lifts are looking good too.
    Bench: 315
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  30. #150
    Work in Progress CW47's Avatar
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    Looking good gentlemen. All of the recently posted lifts are moving really smoothly. It bodes well for the rest of the year. We're gonna see some PR's for sure!

    Today was my Max Bench day. 6 Weeks ago I did a Bench Press with a Mini Band and maxed out at 145 pounds. Today I hit 155 - a 10 pound PR. My setup, back arch, and overall tightness have improved a lot, and it's transferring over into higher numbers. And I still have a lot of room for improvement, so there are more efficiency gains to be had. I'm Feeling really good, and I should be able to keep building on this over the next 2 months.

    Max Bench: Bench Press - Mini Band + 155 pounds
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