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10-25-2020, 07:11 AM #151
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10-25-2020, 04:52 PM #152
Max Effort Lower day today. I did a deficit Sumo Deadlift. Don't think I've ever done this before. I was cruising until I got to 305, where my hands started to slip for some reason. I put on straps and tried again. This was a sloppy lift. No doubt about that. But it went up. It's the first time I've really gone all out on a deadlift since tweaking my back a couple of months ago, and it held up really well, which is obviously encouraging. And hey, I finally found a use for my 35 pound bumper plates - they're exactly 2 inches thick, which makes them perfect for standing on to do deficit deadlifts.
Deficit Sumo Deadlift: 305 pounds x 1 rep
The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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10-26-2020, 06:30 AM #153
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52550
^^
Good efforting on the pull, knees look quite forward of shins is what strikes me as slightly off with the set up, may have had an impact on getting it moving.
I went slightly above rpe today to hit my first 120 raw, partial nudity warning for the below
Spoiler!5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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10-26-2020, 07:45 AM #154
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10-26-2020, 08:12 AM #155
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10-26-2020, 05:10 PM #156
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33663
F*ck Side Planks Rant
They're intense. If you're not tight, you're doing it wrong. After a long session of staying tight... why more tightness??!?
They take forever. And then you have to change sides. Forever x2. That's double infinity!!!
That nagging shoulder issue you might have? Abra Kadabra! IT'S BACK WITH A VENGEANCE! WHY??? BECAUSE YOU'RE PUTTING YOUR WEIGHT ON IT FOR INFINITY INTENSITY FOR ??REASONS??
/rant
I can't wait until week 5 of the program where I can drop them.► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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10-26-2020, 05:52 PM #157
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10-26-2020, 06:27 PM #158
That was super smooth for being above RPE. I know looks can be deceiving, but if I was forced to guess how much more you could lift judging off of that video, I'd swear you have another 10kg in you.
Good call on the knees. I definitely was not able to get my body into a good position at the bottom. I think it's almost entirely down to poor hip mobility. That give me one more thing to work on...
Amen Brother! You'll get no argument from me, lol.
You could definitely just swap them out like Wolf said. On the other hand, I feel like it's good to do stuff that sucks every now and then. I've always felt like it's a slippery slope once I start eliminating exercises I don't like. But that's just me.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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10-26-2020, 07:34 PM #159
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33663
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10-27-2020, 04:33 AM #160
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52550
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10-27-2020, 07:59 AM #161
Wolf, what's your programming like since you finished the RTS adaptive templates? Are you in a volume block with some occasional heavy singles, or what?
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-27-2020, 08:06 AM #162
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10-27-2020, 08:11 AM #163
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52550
more or less, running Volume work for strength with Hype movements in the mix as well.
Pretty much ES, I change **** when I want too but mostly keep it the same week to week.
Day 1
Bench 1@8, -20% for 8 sets of 5
Squat 1@7-8 -20% for 6 sets of 5
Cg Hooklying Bench 4 Sets of 10-15 @8-9
Day 2
Conv Deads, 1@7-8 -15% for 6 sets of 3
2ct Medium grip Bench 3@8-9, 6 sets of 6@7
Close Stance High bar, 70% amrap, -8% for 2 sets of 12
Day 3
High Bar with Belt 1@7-8, -15% for 6 sets of 3
T-Shirt Pause Bench 1@7-8 -15% for 5 sets of 3
Larsen Bench 4 Sets of 10-15 @8-9
Day 4
Pause Deadlifts 5 sets of 5 @6-7
Low Pin Bench 1@7-8 -17% for sets of 4
Nordics, band assisted
Add a load of band laterals and myo barbell curls most days.
Needs more ham/glute/abs but it's not to bad for now.5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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10-27-2020, 08:43 PM #164
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10-28-2020, 02:05 AM #165
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10-28-2020, 03:25 AM #166
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61356
8*5@70% are easy man youre only looking @5-7rpe xD
I actually don't agree with the need to program more ass work.. Already 6lifts per week which hammer the Glutes. Unless it's abd based gpp
Everyone can do more band hammy curls tho! But I've only just got him curling to help fix his bicep tweaks on bench so Im not holding my breath on that... XDFMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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10-28-2020, 05:57 AM #167
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10-28-2020, 06:11 AM #168
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52550
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10-30-2020, 11:13 AM #169
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10-30-2020, 11:54 AM #170
My gym is on thin ice. They got fined $1000 last week when some inspector found 5 people working out inside. "Inside" is a HUGE space. Probably safer for 5 people to be in that space than in the small outside area. But of course as usual the government doesn't give a s*** about safety, discretion, or individual responsibility. Only their rules. They could get bigger fines in the future. Not sure if they intend to go to court.
I'm liking working on strict curl. I've added 20 lbs to my max in 8 days. Makes me wonder if I should add singles to other isolations like lateral dumbbell raises.2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 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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10-30-2020, 06:02 PM #171
Hey guys, we had a random ice storm on Monday and most of my city has been out of power and confined indoors until about yesterday for the most people, so this is regrettably my first lifting session of the week.
I did some other stuff too, but here's me almost pulling 5 plates:
https://www.youtube.com/watch?v=G-IsMIf9SNgBench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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10-30-2020, 07:52 PM #172
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33663
Anyone who ran the Calgary Barbell 8 Week Program:
I'm averaging about +3 hours per session, did you notice your sessions lasting that long? I don't think it's a problem for me, but maybe I'm taking too many warm-ups or rest between sets?
I'm loving their 8 week program right now, always feels like I have gas in the tank, and my form weaknesses are getting eliminated one by one.
Example today:
Light weight but form feels substantially better than what I was doing before. Video below of before:
Also, I never really barbell bench pressed before this program. I always opted for weighted dips, and now I'm at a point where I'm getting comfortable with the form.
I'm loving Pause Squats too! Not in the video, but after this session I learned that tightening up my back, centering my weight, keeping bar path perfectly vertical up and down, makes squatting incrementally easier. My last set felt like RPE 4 as a result of form tweaks, but unfortunately not captured on video.
Nice attempt d00d!
Do you have a program in mind you're planning on running to ramp up for the big 3?► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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10-30-2020, 08:00 PM #173
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10-30-2020, 08:05 PM #174
You would have made that with better glute and lat engagement. Looks like a lumbar dominant pull, which is harder to lock out. Get your starting position tighter, shove those scapula down your back, screw your arms into your torso with your lats.
See this Gibbs vid, around 12:05
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-31-2020, 04:26 AM #175
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10-31-2020, 07:44 AM #176
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61356
It's kind of awkward switching to a flat back pull. Some never make it.
Yes, it makes lockout easier but can also really cut your horsepower breaking the floor. Especially if you have built a good chunk of strength at those joint angles.
Id look into paused deads... 2ct 1" off the floor with a Completely flat back allowing no rounding as your main deadlift assistance work.
Possibly some dead stance good mornings for size and iso strength.. And if you care enough, to limit your comp pulls to loads where you can keep mostly flat.
https://youtu.be/C4XZs8GxMf4FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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10-31-2020, 12:29 PM #177
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11-02-2020, 05:46 AM #178
Moving into a slightly heavier block now.
Still a volume block, but these are weights I haven't touched for at least 5 weeks. Squat feels good, bench feels tough, but some tricep work 2 days ago might have had some effect on that.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-02-2020, 08:19 AM #179
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11-02-2020, 12:28 PM #180
Great, great progress. The improvement is really noticeable.
Looking good man. Nice little grind on the final rep.
Super smooth and well controlled for not touching weights this heavy in a while.
Good work all around guys. Looks like pretty much everyone is on target to set some solid PR's before the end of the year.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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