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  1. #1411
    Registered User PhDPepper1111's Avatar
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    Originally Posted by LWW View Post
    You know it's a good training day when you can grab a PR for reps on Medium Effort day!

    360 x 8 didn't push it too hard, man this set felt so good. PP the heartrate was only half from last time, wasn't maxed and only high for 5-8 minutes.

    Those rugs make the lift about 1/2" deficit.

    360 x 8-
    ALWAYS love a PR - no matter what type! I had one yesterday too which I'll share below.

    Originally Posted by induced_drag View Post
    I dont drink a lot of alcohol. I only drink socially. It is 100% fact that your body cant burn fat for energy in the presence of alcohol. I have a few beers a month...thats about it. If I get together with friends, that may turn into 10-12, but those are rare occasions.

    I will have some wine from time to time in the evenings, but my intake is limited. Truthfully I would rather eat a giant bowl of ice ream covered in chocolate syrup with some cookies than have a beers.
    Same for me; I very much enjoy beer and whiskey even more, but the empty calories make it less attractive (even on my current 'bulk'). I've been eating more ice cream and other dairy/sweets on my bulk - which seems more worth it

    So yesterday was a good bench day which have been few and far between since I started back training almost a year ago:
    Did heavy doubles, then a couple singles including 297 comp pause, then did two sets of 10 @ 225 - both of which are a PR since I started back, and were on the heels of heavy work! Felt really good!

    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  2. #1412
    Registered User LWW's Avatar
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    Originally Posted by bodyhard View Post
    Ohhh OK, congrats on the new house!!
    Thank you!
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  3. #1413
    Old Man Yelling at Cloud -=FLEX=-'s Avatar
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    Nothing special, just checking in.....415 lb squats for a triple this morning.

    (25kg Rogue Squat Bar)


    Insta: flexjs

    Perseverance, Inc.

    Spring Supremacy 2018 - 620/345/615 @ 50 yrs old

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  4. #1414
    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by -=FLEX=- View Post
    Nothing special, just checking in.....415 lb squats for a triple this morning.

    (25kg Rogue Squat Bar)

    Very nice a$$ hole! Why you gotta post that and I see it just before I go down in the gym for leg training

    J/k...kinda! Props man. Always love watching you squat.

    Jelly of the mono lift type hooks too!
    RAW lifts
    635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
    585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
    420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
    535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
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  5. #1415
    Registered User PhDPepper1111's Avatar
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    Deadlift day!
    I have been lifting with cardboard and rugs under the weights in my garage, finally found a better solution until I can build a proper platform.... Feed stores sell 3/4" stall mats that are very sturdy and cheaper than exercise mats. Worked really well!!
    This being week 1 of my meet prep cycle I've really enjoyed going heavy .... did a triple @ 463 after some tiring Boris deads.... Good stuff

    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  6. #1416
    Registered User LWW's Avatar
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    160 overhead press from the rack, did several sets of singles, this was last set-



    Squat 315 x 9, this should be a PR, but I really think they look like $hit-

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  7. #1417
    Registered User ajdahlheimer's Avatar
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    My son had a huge play on a 3rd and Goal vs one of his high school's big rivals. They sent him on a blitz around the outside from his middle linebacker spot and guessed right (they won the game--FYI). All that pumping iron with his old man is paying off



    -AJ
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  8. #1418
    Registered User PhDPepper1111's Avatar
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    Originally Posted by ajdahlheimer View Post
    My son had a huge play on a 3rd and Goal vs one of his high school's big rivals. They sent him on a blitz around the outside from his middle linebacker spot and guessed right (they won the game--FYI). All that pumping iron with his old man is paying off


    -AJ
    Nice!!!

    Did bench this weekend, have a few other friends of my kids starting to show up so I'm trying to do a little coaching with them.
    Trying to add a bench workout - we'll see how my fatigue management goes with my shoulders.
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  9. #1419
    Registered User LWW's Avatar
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    Originally Posted by mtpockets View Post
    When I was a young pup finding my way in the gym. A wise old lifter, a giant of a man told me that in order to get a good back workout in, you need to pull from overhead, a front row and something from the floor at every session, he said doing this will not only maximize your back training, but you will never need to do curls.


    That is true and definitely from a bodybuilding perspective. There are power curl events though that still need to do the curl from time to time and should do them for some strongman events.

    I don’t have a pull-up bar, I mean I’m still going to do my heavy curl but I think I’m going to start doing explosive high pulls to help my clean, maybe today.

    I’ll use the same weight I clean not max and try and kiss the bar. I’ll also try to clean the weight without dipping which would be a high pull clean.
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  10. #1420
    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by ajdahlheimer View Post
    My son had a huge play on a 3rd and Goal vs one of his high school's big rivals. They sent him on a blitz around the outside from his middle linebacker spot and guessed right they won the game--FYI. All that pumping iron with his old man is paying off



    -AJ

    That is awesome. You must be proud! Nothing brings me more joy than watching my kids do something they love and do it well.

    Originally Posted by PhDPepper1111 View Post

    Did bench this weekend, have a few other friends of my kids starting to show up so I'm trying to do a little coaching with them.
    Trying to add a bench workout - we'll see how my fatigue management goes with my shoulders.
    That 'slow' benching looks about my normal speed! With messed up shoulders I take it super slow even when I was powerlifting.
    Still dropping weight with 3 hard fasts, 20-22 hours and only a single meal. Not going to step on scale or really planning on it any time soon. Ab veins are in and shoulders striated with a few new veins etc.

    Just to mess with myself tonight, I decided to see what I could reverse grip bench 315 for. I know most of this is in my head. I think I should have had 2 more in me but my mind is not used to trying to push hard. I am not sure I ever reverse grip'd 315 before, but even 225 feels heavy since I have been so lax.

    All in all for being in a hard cut, and not benching heavy for a long time, I am OK with it.

    RAW lifts
    635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
    585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
    420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
    535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
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  11. #1421
    Registered User LWW's Avatar
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    Did my explosive high pulls today, first time. I did these after some floor pressing.

    I wanted to do more than I curl. This is about 55 hours after walking out 500, my calves are hit good.

    130-


    140 and 150-
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  12. #1422
    Registered User PhDPepper1111's Avatar
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    Originally Posted by induced_drag View Post



    That 'slow' benching looks about my normal speed! With messed up shoulders I take it super slow even when I was powerlifting.
    Still dropping weight with 3 hard fasts, 20-22 hours and only a single meal. Not going to step on scale or really planning on it any time soon. Ab veins are in and shoulders striated with a few new veins etc.

    Just to mess with myself tonight, I decided to see what I could reverse grip bench 315 for. I know most of this is in my head. I think I should have had 2 more in me but my mind is not used to trying to push hard. I am not sure I ever reverse grip'd 315 before, but even 225 feels heavy since I have been so lax.

    All in all for being in a hard cut, and not benching heavy for a long time, I am OK with it.
    That wasn't slow - and it was impressive! I have yet to attempt reverse presses... would love to rep 315 any which way! :P

    Originally Posted by LWW View Post
    Did my explosive high pulls today, first time. I did these after some floor pressing.

    I wanted to do more than I curl. This is about 55 hours after walking out 500, my calves are hit good.
    Good work!

    Squats yesterday, for some reason when I go a little heavier I get skittish at depth - need to really just let it sink. Weight itself felt ok...
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  13. #1423
    Registered User PhDPepper1111's Avatar
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    Bench day! Starting true progressive overload on this part of the meet prep cycle.
    Hit a very solid 3x2 @ 285 and felt great, followed by an easy 2x4 @ 265.
    Feeling good.
    All my bros and sisters, where ya at?

    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  14. #1424
    Powerlifting in disguise induced_drag's Avatar
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    Look good man. May I offer some critical feedback?

    You are too loose for 'max effort' benching. Your lower body is like jello.

    When I used to try to bench 'technically', the set up was one of the most important things. When you are set up, the position is almost uncomfortable. Your leg drive should pin your shoulders and if someone kicked your leg, it should not move you. (you are planted solid). I once strained my knee a touch benching to give you an idea.

    Used to be a series 'so you think you can bench' on youtube. 7 parts or so.

    When I wanted to learn more technical benching, I broke my form down and started over. I think you will find a good amount more on tap if you get more technical.
    RAW lifts
    635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
    585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
    420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
    535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
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  15. #1425
    Registered User PhDPepper1111's Avatar
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    Originally Posted by induced_drag View Post
    Look good man. May I offer some critical feedback?

    You are too loose for 'max effort' benching. Your lower body is like jello.

    When I used to try to bench 'technically', the set up was one of the most important things. When you are set up, the position is almost uncomfortable. Your leg drive should pin your shoulders and if someone kicked your leg, it should not move you. (you are planted solid). I once strained my knee a touch benching to give you an idea.

    Used to be a series 'so you think you can bench' on youtube. 7 parts or so.

    When I wanted to learn more technical benching, I broke my form down and started over. I think you will find a good amount more on tap if you get more technical.
    Feedback always appreciated brother... and I have a ways to go for sure.
    I think though what looked like jello wasn't lack of bracing/leg drive, it was lack of stability/muscle shake. I'm certainly braced very hard and using maximal leg drive - I usually cut out the set up from my videos because who wants to watch that, but if you wanted to I'd be happy to share for feedback/ideas.
    I definitely watch many videos by expert benchers and have done a fair bit of tweaking on my form this year... right now the setup feels pretty good. Not a lot of arch, my scaps feel nice and tight and 'pinned', I brace into the belt and drive with my legs, but the legs in particular really shake when I try to exert maximal drive on heavy lifts. I also have played quite a bit with where to touch. So far it feels best just below my nipple line but my workout partner/coach wants me going a little lower still. I still think my lats aren't involved enough either and not sure if I need to keep my elbows in a little more on the descent. I have to account for nerve damage to my right outer pec and tricep and finding the right groove has been frustrating.

    My coach has a big bench (500+) but he's a big guy and doesn't do much arch so some technical aspects that might work for me aren't in his wheelhouse. I can't get a huge arch because of fractures to my T4/5, but if you think I can get more I can keep working on it.
    Any other thoughts/observations?
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  16. #1426
    Registered User PhDPepper1111's Avatar
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    I am really liking meet prep! With about 5 weeks of training left, hitting the progressive overload each week. Yesterday's deads went really well despite feeling pretty flat going in.
    I wanted to double 485 at least once which would be a PR for doubles, but ended up getting all three sets of doubles at 485!
    Heavy weight, form always goes to $hit a bit, but the initial leg drive felt good and not too back dependent through lockout.
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  17. #1427
    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by PhDPepper1111 View Post

    Any other thoughts/observations?
    No man. Sounds like you have a handle on it and I am only looking at a snip of a vid. If you are working with a good coach...etc, I would just keep doing what you are doing.

    Leg drive was / is something I never quite maximized and even when you do, somehow you cant tell if you are still maximizing your efforts. In the end, your performance, and especially critique of other technical benchers can help a lot. I also used to record A LOT of my lifts to try to see myself.

    Great work man!
    RAW lifts
    635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
    585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
    420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
    535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
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  18. #1428
    Da1UnV bodyhard's Avatar
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    PHD killing it in here props!!
    On the list for Bannukah
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    Registered User LWW's Avatar
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    Pretty good workout today. The only cool about the vids is my taste in music...........

    Floor press 170 x 7 filmed, added 175 x 3 quick reps.

    170 x 7-



    High Pulls went better, I high pulled and cleaned 145, then pulled 152 higher than 150 last time, not only once, but twice.

    High pull 145-



    High pull 152-

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    Da1UnV bodyhard's Avatar
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    Originally Posted by LWW View Post
    Pretty good workout today. The only cool about the vids is my taste in music...........

    Floor press 170 x 7 filmed, added 175 x 3 quick reps.

    170 x 7-



    High Pulls went better, I high pulled and cleaned 145, then pulled 152 higher than 150 last time, not only once, but twice.

    High pull 145-



    High pull 152-

    How do you like the floor presses? I don't really care for them as I don't get a good stretch on my chest.
    On the list for Bannukah
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  22. #1432
    Registered User LWW's Avatar
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    Originally Posted by bodyhard View Post
    How do you like the floor presses? I don't really care for them as I don't get a good stretch on my chest.
    For what I’m doing, I luv them, first I can do them alone and if I get stuck, there’s no danger.

    I’m using them for tricep pressing strength, I feel a good carry over to overhead pressing.

    Nope they are not a great pec builder but they do provide some pec results.
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    Originally Posted by induced_drag View Post
    No man. Sounds like you have a handle on it and I am only looking at a snip of a vid. If you are working with a good coach...etc, I would just keep doing what you are doing.

    Leg drive was / is something I never quite maximized and even when you do, somehow you cant tell if you are still maximizing your efforts. In the end, your performance, and especially critique of other technical benchers can help a lot. I also used to record A LOT of my lifts to try to see myself.

    Great work man!
    All good and seriously, always happy to have feedback!
    I definitely have work to do on connecting leg drive 🤨😅
    It's never too late!

    5'6", 201
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    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

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  24. #1434
    Registered User PhDPepper1111's Avatar
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    Originally Posted by bodyhard View Post
    PHD killing it in here props!!
    Awwwwww thanks Bruddah.
    I’m on staycay this week so won’t post much but still hitting it!

    Getting the kinks out of my heavy squats - felt good yesterday
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
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  25. #1435
    Registered User LWW's Avatar
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    Another good one. Here's a discussion, pre-exhaustion.

    Last Friday I deadlifted 405 x 3, it's been 5 days, what to do with the Dead Lift, I shouldn't go heavier and not hit a rep PR.

    So I hit a volume PR, instead of doing 2 sets with the same poundage, I did a medium effort pre-exhaust set, then added 10# for more reps, only rest was 1 minute, the fatigue was just starting to hit me.

    Notice rep 1 is the hardest for me, rep five looked like nothing...................

    370 x 5-


    1 minute, added 10, 380 x 4-


    Cheat curl, 143.5-
    Last edited by LWW; 09-22-2021 at 07:41 PM.
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  26. #1436
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    Good work LWW!

    Did bench again - thoughts ID? I still have that shake but the brace felt pretty good with several sets doubling 300+

    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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  27. #1437
    Registered User LWW's Avatar
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    Overhead press 165, with a lean back.....

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    Old Man Yelling at Cloud -=FLEX=-'s Avatar
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    Originally Posted by PhDPepper1111 View Post
    Did bench again - thoughts ID? I still have that shake but the brace felt pretty good with several sets doubling 300+
    Originally Posted by LWW View Post
    Overhead press 165, with a lean back.....
    Good **** my dudes. Strong mfers.

    Been struggling with everything lately. Not worth posting.

    But just for fun yesterday I benched with my Rogue Squat Bar.

    Damn thing is a beast. 25kg, 32mm, 8 feet long.

    Insta: flexjs

    Perseverance, Inc.

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    Good work Flex - nice bar indeed
    Thursday's workout was heavy DL doubles, and I really wanted to go for 495 - which I hit!! Had an interesting *ahem* situation on the second rep, but made it through
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

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    485/315/525
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  30. #1440
    Registered User LWW's Avatar
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    FLoor Press 200 x 1



    FLoor Press 170 x 7 again, actually I cheated on rep 7, but I got that 200 single-



    High Pulls 155 x 3, 1st was right on target-

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