Can anyone explain what's happening now?

[Animal2692]

Looks kinda like an rdl.
Could do a better job of keeping knees back and really riding that stretch reflex.

Probably jump 5kilo next time (but reserve the right to drop weight on subsequent sets if it gets sideways)

STOP TURNING YOUR HEAD xD

https://vimeo.com/520165984
Last time I did rdl 190*5@5
Ended up at 220*5x5@7

Damn, one day. And keeping knees back like away from the bar? I was trying to ride it down along my shins, keeping it close. Ever since I started doing RDLs, I'm never going back to conventional deadlifting again unless I'm testing strength. Pendlays, squat, RDL gives me plenty of lumbar work already.

I didn't want anyone to jack my phone lol. Some thief jacked my entire wallet a long time ago in the college fitness center. But yeah RDLs are pretty new to me, had to watch that video with Eric Helms teaching the form. I love how Jeff Alberts does them where he kind of snaps it at the top, looking down a bit which is what I've been doing. They're strange honestly, I can't really feel my hamstrings. Maybe it's because it's way too easy right now or I keep thinking of knee flexion hamstring work. I started without wrist straps going up to 195lb but grip was giving out. I'll keep adding weight until it gets hard enough.https://youtu.be/YhBWCKlpJHo

[MyEgoProblem]

Yeah..in 1 day.
After paused conv deads and larsen press... And then some gpp. (if I've got the right week(

Pause deads 4@6/7/8 3 repeats
Larsen 6@7/8/9 1 load drop
RDL 5@7(x5)
Bicep/tricep/rear delt myos

Ignoring floor pulls for just rdl/gm alone is a huge missed opportunity Imo.. Dead stop pulling is a very different stimulus than a half rep stretch reflex lift.
But it's whatever really, not my goals.

[Animal2692]

Yeah..in 1 day.
After paused conv deads and larsen press... And then some gpp. (if I've got the right week(

Pause deads 4@6/7/8 3 repeats
Larsen 6@7/8/9 1 load drop
RDL 5@7(x5)
Bicep/tricep/rear delt myos

Ignoring floor pulls for just rdl/gm alone is a huge missed opportunity Imo.. Dead stop pulling is a very different stimulus than a half rep stretch reflex lift.
But it's whatever really, not my goals.

I literally had to Google larsen press..never heard of it in my life. Looks to be a strict bench press eliminating all leg drive.

[MyEgoProblem]

I literally had to Google larsen press..never heard of it in my life. Looks to be a strict bench press eliminating all leg drive.

Pretty much.
You setup tight like a normal bench, unrack then straighten your legs.

You don't loose as much position as a regular feet on bench or knees tucked feet up bro bench.

[CJaySmith]

Stay further from failure and increase volume.

Agreed

[Animal2692]

4th week complete. First 2 weeks was 6 hard sets per week trying to add weight and reps way too fast. 3rd week I legit backed off, took some weight off my lifts, staying away from failure and doing 9 sets per week. This week was all of that but 12 sets done. Really just been punching the clock this week, focusing on rpe only, form, mmc, meat heading it all the way.

Been lifting the same old **** for the past few workouts and haven't cared one bit about it as it still feels challenging. My old self would of lost his **** at why he's not squatting 20lbs more, or adding reps every workout. The weight and reps will come whenever it wants to come, screw it. All I gotta do now is keep this up for months and years on end. Anyways, I start with squats, here's how they went today:

Set 1: 195x6
Set 2: 185x6
Set 3: 175x6
Set 4: 155×8 (could of done 165 but wanted higher reps on the last set), still felt challenging.

Recorded the 2nd set of squats:

https://streamable.com/444a42

[Filmbuff81]

4th week complete. First 2 weeks was 6 hard sets per week trying to add weight and reps way too fast. 3rd week I legit backed off, took some weight off my lifts, staying away from failure and doing 9 sets per week. This week was all of that but 12 sets done. Really just been punching the clock this week, focusing on rpe only, form, mmc, meat heading it all the way.

Been lifting the same old **** for the past few workouts and haven't cared one bit about it as it still feels challenging. My old self would of lost his **** at why he's not squatting 20lbs more, or adding reps every workout. The weight and reps will come whenever it wants to come, screw it. All I gotta do now is keep this up for months and years on end. Anyways, I start with squats, here's how they went today:

Set 1: 195x6
Set 2: 185x6
Set 3: 175x6
Set 4: 155×8 (could of done 165 but wanted higher reps on the last set), still felt challenging.

Recorded the 2nd set of squats:

https://streamable.com/444a42

I’m not sure if these are the pause squats you said you do, but if they are then they are not pause squats.

Also what was your RIR/RPE on that set?

[WolfRose7]

Keeping in mind it's also my biggest weakness, those squats are completely under braced, there's no pressurisation of the core going on.
They are also likely too deep for your build.

[MyEgoProblem]

Keeping in mind it's also my biggest weakness, those squats are completely under braced, there's no pressurisation of the core going on.
They are also likely too deep for your build.

Yup. 100%

They like Asian squats where you just collapse into the bottom with no brace. Leaving you in no position to use the quads. Hence the ass firing back and shifting load to pc.

Looks like what ever pistol squat bro does when they try to squat properly. Fukkin hate pistols. Un****ing the pistol movement pattern takes more time than Un****ing a rippetoe squat learned just from the book.


https://youtu.be/J_ekvFybels

https://www.strongerbyscience.com/how-to-squat/

[Animal2692]

I’m not sure if these are the pause squats you said you do, but if they are then they are not pause squats.

Also what was your RIR/RPE on that set?

7-8 rpe and I base that off after technical failure, not absolute for compounds. In the first two weeks I started adding weight like a nutcase, I was up at 215 for 5 rest pause style going down to 205 for the 2nd set so not even my top set is that heavy anymore.

I don't pause as much because ego was saying to not rest on the joints and tendons or something like that.

[Animal2692]

Yup. 100%

They like Asian squats where you just collapse into the bottom with no brace. Leaving you in no position to use the quads. Hence the ass firing back and shifting load to pc.

Looks like what ever pistol squat bro does when they try to squat properly. Fukkin hate pistols. Un****ing the pistol movement pattern takes more time than Un****ing a rippetoe squat learned just from the book.


https://youtu.be/J_ekvFybels

https://www.strongerbyscience.com/how-to-squat/

I've done weighted pistols for a good while as you know.

So basically just don't drop into the squat and brace the core? How can you tell it's not braced, I'm still moving that weight so the core has got to be doing something no?

[MyEgoProblem]

You know why they make wrenches out of steel not rubber right?
Same deal with your core. Force transfer from your legs into the bar.

A braced core won't round over and let you relax into thy bottom like that. Your back is loose, hips are all over the place.

[Animal2692]

You know why they make wrenches out of steel not rubber right?
Same deal with your core. Force transfer from your legs into the bar.

A braced core won't round over and let you relax into thy bottom like that. Your back is loose, hips are all over the place.

In that Greg Nuckols article, he says to descend fast...while in control of the bar. You said I just drop down unbraced. If I brace, I can still descend fast no?

Filmbuff was saying that they weren't pause squats either. I mean I would be pausing but how do you do that without resting on your joints and tendons?

[MyEgoProblem]

In that Greg Nuckols article, he says to descend fast...while in control of the bar. You said I just drop down unbraced. If I brace, I can still descend fast no?

Filmbuff was saying that they weren't pause squats either. I mean I would be pausing but how do you do that without resting on your joints and tendons?

Fast but tight and controlled.

You just stop and hold you self there with your muscle?

[Animal2692]

Fast but tight and controlled.

You just stop and hold you self there with your muscle?

Lol I instinctively rest on my calves instead which is disengaging from my leg muscles. This time around I didn't want to do that and ended up hardly pausing. Sunday I'll try to brace and pause properly. I get the idea behind bracing, you push your abdominals out per se, not tense them.

[MyEgoProblem]

Pause higher.. Don't bottom out past your mobility/structure.

https://www.movementenhanced.com.au/.../butt_wink.jpg

Don't worry. But twink isn't injurious. It's just inefficient as ****. Tightening up the core n hips will limit that relaxed depth and let you pause tight or reverse in a Decent position

I'm not telling you to squat high or with a vert torso. But these things will improve just by bracing and being In a better position with your pelvis

[Filmbuff81]

Ok cool definitely looked like a 6-7rpe.

Sloppy but easy reps.

So if you were aiming for 7-8 I’d say you’re still in need of learning proper reps from failure.

My opinion is simply that since your goal before was to push too hard to failure, you’re now you’re going really far the opposite direction since you don’t wanna overshoot RPE you’re unintentionally under shooting a tad.

HOWEVER that’s not the worst in the world and is better than constantly trying to hit failure.

And it’ll eventually dial in.

A proper pause squat doesn’t “rest” on tendons or joints.

Everything is tight in the hole and you explode up.

In the video When you do “pause” you actually double bounce in the hole and initiate a small stretch reflex which negates a purpose of the pause to begin with.

[Animal2692]

Ok cool definitely looked like a 6-7rpe.

Sloppy but easy reps.

So if you were aiming for 7-8 I’d say you’re still in need of learning proper reps from failure.

My opinion is simply that since your goal before was to push too hard to failure, you’re now you’re going really far the opposite direction since you don’t wanna overshoot RPE you’re unintentionally under shooting a tad.

HOWEVER that’s not the worst in the world and is better than constantly trying to hit failure.

And it’ll eventually dial in.

A proper pause squat doesn’t “rest” on tendons or joints.

Everything is tight in the hole and you explode up.

In the video When you do “pause” you actually double bounce in the hole and initiate a small stretch reflex which negates a purpose of the pause to begin with.

I'm still working on cleaning my up form as best as possible on all my lifts every week. I know I should just worry about myself but my form is much cleaner than majority of people in the gym on the same lifts lol

Could you also explain the main difference between a pure hypertrophy routine vs. A pure powerlifting routine? I'm just curious because they look so similar and I think it's because powerbuilding has become so popular. I have 0 care for strength, the more pure hypertrophy my routine can be, the better.

[air2fakie]

I have 0 care for strength, the more pure hypertrophy my routine can be, the better.

Like I said when you asked about your squats on another thread, lift with regular ROM and lift heavier. (And no, that doesn’t mean lift as much as possible and to absolute failure)

Like your response to that comment, feel free to complain again that your threads are 10 pages long because I add my two cents.

[Animal2692]

Like I said when you asked about your squats on another thread, lift with regular ROM and lift heavier. (And no, that doesn’t mean lift as much as possible and to absolute failure)

Like your response to that comment, feel free to complain again that your threads are 10 pages long because I add my two cents.

Lol I was just giving you a hard time because you implied I was trying to hihack some thread. It's more about how you do it which ultimately doesn't bother me since I have fun talking trash back lol. Our chemistry has been getting better. I mean you remember things like me gaining bodyweight as progressive overload on weighted calisthenics from way last year and it's like damn, we have a history that no one can diminish-I finally don't feel objectified for once. You know how when you bicker/neg a girl, it builds up that tension? It's a lot like that no homo

[air2fakie]

Lol I was just giving you a hard time because you implied I was trying to hihack some thread. It's more about how you do it which ultimately doesn't bother me since I have fun talking trash back lol. Our chemistry has been getting better. I mean you remember things like me gaining bodyweight as progressive overload on weighted calisthenics from way last year and it's like damn, we have a history that no one can diminish-I finally don't feel objectified for once. You know how when you bicker/neg a girl, it builds up that tension? It's a lot like that no homo

I remember most idiotic things I hear, whether literally right now, a year ago or two days ago.

There's people who haven't lifted in their life and have a ton of knowledge on the subject. Having experience helps but I don't think it's necessary.

[Animal2692]

I remember most idiotic things I hear, whether literally right now, a year ago or two days ago.

Ok it's time to put this to rest.

That second quote you mentioned about me saying people who haven't lifted having a ton of knowledge on the subject and how experience helps but isn't necessary...has a lot of truth to it. You're missing the context I said that in. Like I said there's two crews: the too smart to lift crew and the too lift to smart crew. There's many bros out there who lift, are jacked, but have terrible advice that's not in line with evidence-based lifting and they deserve to be clowned just as much as the DYELers. So yes, I'm more than glad to call them out on it, going against the status quo and say that experience isn't necessary to be knowledgeable. They're quick to say DYEL bro? Well to that all I have to say is, DYERPE bro?

Also about the gaining bodyweight thing as progressive overload on weighted calisthenics. If you gain 10lbs body fat because you overshot calories when bulking and do the same weight and reps, same rpe...that's still progression. It's unconventional but....10lbs fat is 10lbs more on weighted dips and chin ups, that's a fact. The muscles don't know whether you added 10lbs fat or 10lbs to the chain. You could argue fat gain leads to improved leverages and strength gain but that's not the point. That's why an overweight person doing strict chin ups for reps can be impressive in its own way. Just because you hardly hear about it in this context doesn't mean it's idiotic. You have a very subjective outlook which is fine but I feel that it takes away from your capacity to look at things objectively at times or at least the way you come off leaves you wide open to others (such as myself) getting that impression of you, imho.

If anyone should really tell you something, it should be this: if it looks or sounds stupid but it's working...it ain't stupid.

[Filmbuff81]

I'm still working on cleaning my up form as best as possible on all my lifts every week. I know I should just worry about myself but my form is much cleaner than majority of people in the gym on the same lifts lol

Could you also explain the main difference between a pure hypertrophy routine vs. A pure powerlifting routine? I'm just curious because they look so similar and I think it's because powerbuilding has become so popular. I have 0 care for strength, the more pure hypertrophy my routine can be, the better.

As form gets dialed in gauging RPE/RIR will get better.

I’m at working and going over the differences would take a while to type out lol.

Maybe ego or someone can chime in. Otherwise I’ll respond this evening.

This Greg Nuckols article doesn’t exactly answer the question but he does discuss differences.

https://www.strongerbyscience.com/po...-bodybuilders/

[MajorTendonitis]

Your buddies 5’8 150 pounds benching 225-5 . He’s either an exception to the rule or taking some substance that we can’t discuss .
Although I do know of a guy who is 135 and benches 225 for 14 . But he probably won the genetic lottery .

I would never judge my progress by someone else’s . I know how to get your bench numbers up ,but won’t say chit because it always gets shot down

[Animal2692]

Your buddies 5’8 150 pounds benching 225-5 . He’s either an exception to the rule or taking some substance that we can’t discuss .
Although I do know of a guy who is 135 and benches 225 for 14 . But he probably won the genetic lottery .

I would never judge my progress by someone else’s . I know how to get your bench numbers up ,but won’t say chit because it always gets shot down

His biggest muscle is his chest and triceps, everything else is small. He's been more consistent than me when we first started as well. He can't ohp 135 to save his life whereas I can do it for 4 reps. Weird.

[MyEgoProblem]

The difference is specificity.

For a powerlifting (a sport of the heaviest singles you can move from a2b withing rules)

Exposure to very high % singles
The ability to clean grind
Technical excellence
High force production
Mobility strategies for better leverages
hypertrophy work
Work capacity/conditioning
An honest & Agressive attitude to numbers
Peaking strategies
Eating habits for your weight class restrictions

Recreational hypertrophy (gym rat type 1)
Hypertrophy work.
work capacity/conditioning
Develop eating habits for your goal
To drop ego and work the muscle

For Recreational Powerbuilding (gym rat type 2+ str)
see hyp
Add some sets of heavy big 3/4 in the mix

For bodybuilding (the Stage)
See hyp.
Add a thong
Add meet prep strategies
Add peds... XD

For strongman (lunatics)
See hyp
Add picking up stupid shaped things
Extra conditioning
Event training

For crossfit (washed up looser Olympics)
Kys
conditioning
Learn to kip

I can go into more pl theory and philosophy at some point if needed

[Animal2692]

As form gets dialed in gauging RPE/RIR will get better.

I’m at working and going over the differences would take a while to type out lol.

Maybe ego or someone can chime in. Otherwise I’ll respond this evening.

This Greg Nuckols article doesn’t exactly answer the question but he does discuss differences.

https://www.strongerbyscience.com/po...-bodybuilders/

Looks to be an awesome article, exactly what I've been looking after to read. Gonna get on it now.

Edit: just finished reading. He talks about 3x10 being compared to 7x3. If you go lower reps, you need more sets. How low rep can you go before you have to compensate with more sets? I've being going off the "5 effective reps model" so I haven't been going before 5 reps on anything.

[air2fakie]

Not going to get roped into an endless debate on things you said and are saying now so you can write another 25x-edited reply over an hour... so I'll briefly clarify:

That second quote you mentioned about me saying people who haven't lifted having a ton of knowledge on the subject and how experience helps but isn't necessary...has a lot of truth to it. You're missing the context I said that in. Like I said there's two crews: the too smart to lift crew and the too lift to smart crew. There's many bros out there who lift, are jacked, but have terrible advice that's not in line with evidence-based lifting and they deserve to be clowned just as much as the DYELers. So yes, I'm more than glad to call them out on it, going against the status quo and say that experience isn't necessary to be knowledgeable. They're quick to say DYEL bro? Well to that all I have to say is, DYERPE bro?

I didn't miss the context, you were replying to a credible poster on here who was calling you out for touting yourself as an expert on certain principles when you'd only been back in the gym fumbling around for 2 weeks.

Also about the gaining bodyweight thing as progressive overload on weighted calisthenics. If you gain 10lbs body fat because you overshot calories when bulking and do the same weight and reps, same rpe...that's still progression. It's unconventional but....10lbs fat is 10lbs more on weighted dips and chin ups, that's a fact. The muscles don't know whether you added 10lbs fat or 10lbs to the chain. You could argue fat gain leads to improved leverages and strength gain but that's not the point. That's why an overweight person doing strict chin ups for reps can be impressive in its own way. Just because you hardly hear about it in this context doesn't mean it's idiotic. You have a very subjective outlook which is fine but I feel that it takes away from your capacity to look at things objectively at times or at least the way you come off leaves you wide open to others (such as myself) getting that impression of you, imho.

If anyone should really tell you something, it should be this: if it looks or sounds stupid but it's working...it ain't stupid.

We are somewhat aligned here. Gaining 20 lbs in 2 months, while doing the same reps in calisthenics, is not usually a tutorial as successful progressive overload. Leaving myself wide open to your brilliance by "subjectively" believing there are much better and obvious alternatives.

Ok it's time to put this to rest.

Done, and agree to disagree on your original points and your further responses above. Back to your thread.

[WolfRose7]

Your buddies 5’8 150 pounds benching 225-5 . He’s either an exception to the rule or taking some substance that we can’t discuss .
Although I do know of a guy who is 135 and benches 225 for 14 . But he probably won the genetic lottery .

I would never judge my progress by someone else’s . I know how to get your bench numbers up ,but won’t say chit because it always gets shot down

Let's not get down the road of thinking 100kg /225 is gifted at any weight either lol, especially when most gym benches are bounced or "spotted".

I've seen lighter guys than me throw 315 around with pauses.
And guys my weight throw 400 around.
And most of these were teenagers in uni lol.

[Animal2692]

The difference is specificity.

For a powerlifting (a sport of the heaviest singles you can move from a2b withing rules)

Exposure to very high % singles
The ability to clean grind
Technical excellence
High force production
Mobility strategies for better leverages
hypertrophy work
Work capacity/conditioning
An honest & Agressive attitude to numbers
Peaking strategies
Eating habits for your weight class restrictions

Recreational hypertrophy (gym rat type 1)
Hypertrophy work.
work capacity/conditioning
Develop eating habits for your goal
To drop ego and work the muscle

For Recreational Powerbuilding (gym rat type 2+ str)
see hyp
Add some sets of heavy big 3/4 in the mix

For bodybuilding (the Stage)
See hyp.
Add a thong
Add meet prep strategies
Add peds... XD

For strongman (lunatics)
See hyp
Add picking up stupid shaped things
Extra conditioning
Event training

For crossfit (washed up looser Olympics)
Kys
conditioning
Learn to kip

I can go into more pl theory and philosophy at some point if needed

Very candid. One mental trap I was in (from listening to people approach bodybuilding with a powerlifter mindset), was the belief that "dropping the ego and working the muscle" is for the celltech guys and as a natty you gotta get strawngggger. Keep progressing, keep adding weight. Screw that celltech nonsense of "working the muscle". So I kept believing that if I trained that way, it wouldn't work for me and I completely threw that approach out the window, weight was 1st priority for years. But it turns out that hypertrophy work is the same whether you're natty or not. That's been the biggest lesson I learned these past couple weeks from talking about it here. No wonder hypertrophy is so dull and about consistency. Imagine a being from another planet with stronger gravity arriving to earth, they will have bigger muscles. You literally have to trick your body into thinking earth's gravity has gotten twice as strong and what better way to do that than lifting multiple times a week, month after month, year after year