Calling anyone interested in a friendly strength competition for this spring/summer

[EliKoehn]

Occasionally I like to do a high volume "marathon" session.

Today's workout:

A.S.
Pendlay Row:
225 at 5 x 10, 3 x 8, 2 x 6

Flat T&G Bench:
225 at 5 x 10, 3 x 8, 2 x 6

A.S.
Lat Pulldown:
150 at 5 x 10, 3 x 8, 2 x 6

Standing OHP:
95 at 1 x 10, 65 at 4 x 10, 3 x 8, 2 x 6

Back Squat:
225 at 5 x 10, 3 x 8

Was going to finish the 2 x 6 on the squats, and then repeat the same pattern for deadlift at 225, as well, but my forearm cramped hard mid-set on that final 8 and I decided it would be best to call it. All of this was highly fatiguing - a couple times I stopped for about 5 minutes to stave off the flirtation with throwing up. Unsure how likely an injury would have been if I pushed through. By the end of the squats my lower back was so fried that standing up was unpleasant and I walked with an embarrassing waddle, triceps cramp extending my arms and brachial radialis would cramp flexing them, even as I write this an hour or so later. This one was pretty tough and I pushed myself. OHPs were the only thing that felt light. First set ended @8 or 9 so I thought it would be too heavy, and ended up lowering it too much. Everything else was sufficiently challenging. Oddly enough the rows were easier than the bench at the same weight and volume.

[SaviorSelfJT]

Pretty short workout

Bench-
up to 315x1
I'm doing that thing where it feels like on the first rep of a set I have to lower the weight really slowly

RDL-
up to 365x6

Pullups-
up to 5 or 6 with bodyweight. I felt so heavy for some reason

[WolfRose7]

[EliKoehn]

Never thought metronomes and lifting would be related things... that looked pretty hard, good job.

[ECGordyn]

Yeah tempos are a lot harder than they look on paper. Nice work. Toes aren't wiggling the way they used to, so it works.

[WolfRose7]

Yeah tempos are a lot harder than they look on paper. Nice work. Toes aren't wiggling the way they used to, so it works.

Cheers both, was pretty happy with that set.

Need to keep that bracing consistently for all squats

[EliKoehn]

Thought my vertical pulls have been taking a back seat to my rows with the Candito programming and in my own miscellaneous workouts lately, so today I just did 102 pronated pullups at bodyweight in the following sets:

@BW 255:
3, 8, 5, 5, 4, 5, 4, 4, 4, 4, 4, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 4, 3, 3, 3, 3, 3, 3.5

Wanted to stay in the 1-2RIR range throughout so I wouldn't risk actual failure and have to revert to singles or doubles to finish. Towards the second half they started to get easier for threes interestingly.

[WolfRose7]

Thought my vertical pulls have been taking a back seat to my rows with the Candito programming and in my own miscellaneous workouts lately, so today I just did 102 pronated pullups at bodyweight in the following sets:

@BW 255:
3, 8, 5, 5, 4, 5, 4, 4, 4, 4, 4, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 4, 3, 3, 3, 3, 3, 3.5

Wanted to stay in the 1-2RIR range throughout so I wouldn't risk actual failure and have to revert to singles or doubles to finish. Towards the second half they started to get easier for threes interestingly.

That's some proper grease the groove ****.
I like it

My path back to the dark side started well today.



Pivot week 2, day 2/3

[EliKoehn]

^^^ Thanks, and if I remember right I think I learned this concept from you actually.

Today's training:

Flat Bench:
4 x 8 at 245

A.S.
Incline DB Press l Dips
2 x 8 w/ 75s l 2 x 8 at bodyweight

Supinated DB Curl
4 x 8 w/ 45s

& jogged outdoors 2.68 miles in 28:35 (10:41/mi)

In a deficit now and backloading the majority of my calories. Bench sets felt strong and good but could feel my strength sapped after that. Very sluggish jog but I've got my foot back into the door and with consistency it will improve.

Any tips/principles anyone could share for managing volume/intensity while cutting? I've lost swiftly on a strict daily 2700 before (relatively high in carbs, at that, so there shouldn't have been as much water weight noise with that), and that was when my lifts were weaker overall. This time around I'm doing 2900 as I don't want my training to suffer. I'm fairly close to my stated goals so I want to protect as much of the recent strength gain as I can, but am generally ignorant of how to program for strength retention in a cut.

[CW47]

Been out of the loop recently - not feeling well, and being very busy. Got in a couple of short workouts over the last few days. I took video of the lifts below, but haven't had time to upload them.

Dynamic Upper: 8x8 Bench with 130 pounds. 3x5 Wide Grip Larsen Press with 135 pounds
Focusing on building up shoulders and chest. This seems to be working well so far.

Max Lower: Deadlift - 325 pounds + 4 chains x 1 rep went up very smoothly for a PR. Topped it off with a few Sumo Deadlift singles at 325 pounds as well.

I seem to be still making progress for now, despite the drastically reduced work load over the last month or two. That will inevitably change if I continue like this long enough, but I expect I should be able to ramp the work load back up at some point...

[jademonkey]

Monday squats:
Was going for 5 singles at 355. The first 2 felt great, the 3rd I think I lost tightness trying to go too low and really struggled. Dropped to 345 and felt great again.
Also OHP. RDL (first time in a while, still feel tight in the hamstrings), speed bench press, back extensions, 100 lb dumbbell walks for grip.

Today, bench:
275x1 / 275x1 / 275x1 / 270x1 / 265x1 / 260x2 / 245x2 / 225x3
All paused, really fried by the end hence only 3 at 225
Weighted chin ups:
(+55x5)x3
Speed paused squats:
(200x10)x2
overhead shrugs, decline pullovers, back extension, machine flys, and dropset tricep press down burnout.

[Camarija]

I'm running a test microcyle and wanted to ask for your help calculating estimated 1 rep maxes to work with going forward

255 lbs x 9 ~ RPE 8.5
I could have continued but my form started getting sloppy on the last rep so I figured to stop it there around technical failure


195 lbs x 15 ~ RPE 8.5
It felt about as challenging as the previous set, and like the previous set, could have done more but I just stopped when my form started getting sloppy


My previous 1 RM Squat was 335 lbs

Do you think I can still use 1 RM of 335 lbs for my next block of training?

---

175 lbs x 16 + 1 forced rep ~ RPE 10
I got help on that last rep, not much, but I can't count it. I think I probably could have grinded it out, but still not counting it, I definitely went all out. The angle of the video is a bit weird


Not recorded but I followed up with:

155 lbs x 19 reps ~ RPE 9
Could have tried to go for one or two more, but I didn't have a spotter and I didn't want to look dumb in the gym

My previous 1 RM Bench was 285 lbs - but that was with a competition pause

Do you think my touch and go Bench 1 RM can be 290 / 295 / 300 lbs?

---

Other than that I tested my One Arm Hammer Machine Row (Pronated Grip)

100 lbs x 10+ - AMRAP 18 reps @ RPE ~ 9 the end was mostly biceps though
90 lbs x 10+ - AMRAP 15 reps @ rpe ~ 7.5 focusing on pulling with my back

Starting weight on the lever arms is 12 lbs, so I'd estimate my 1RM good form, pulling with back and not the bicep to be around 157.5 lbs for a single arm

Also tested my glute bridges on the leg extension machine:

235 lbs x 9+ - AMRAP 20 reps @ RPE ~ 7.5 ish stopped at 20 because didn't want more
195 lbs x 10+ - AMRAP 20 reps @ RPE 9 - felt the burn kick in hard, probably could have battled through 4+ more reps but it felt burning

This is all over the place. My 1 RM glute bridge might be as high as 440 lbs, or as low as 375. I'll probably just split the difference and put it at 405 lbs for now.

---

Thanks for any input bros!

*edit*

My maxes in December were:
335 lbs Squat
285 lb Competition Bench
435 lb Deadlift
@ 200 lbs

I'm estimating I'm back to those numbers, but I'm @185 lbs now

That's a Wilks score jump from 304.26 to 317.37 just working on rehabbing and slowing building back up after injury! WOOP!

[WolfRose7]

I'm running a test microcyle and wanted to ask for your help calculating estimated 1 rep maxes to work with going forward

255 lbs x 9 ~ RPE 8.5
I could have continued but my form started getting sloppy on the last rep so I figured to stop it there around technical failure


195 lbs x 15 ~ RPE 8.5
It felt about as challenging as the previous set, and like the previous set, could have done more but I just stopped when my form started getting sloppy


My previous 1 RM Squat was 335 lbs

Do you think I can still use 1 RM of 335 lbs for my next block of training?

---

175 lbs x 16 + 1 forced rep ~ RPE 10
I got help on that last rep, not much, but I can't count it. I think I probably could have grinded it out, but still not counting it, I definitely went all out. The angle of the video is a bit weird


Not recorded but I followed up with:

155 lbs x 19 reps ~ RPE 9
Could have tried to go for one or two more, but I didn't have a spotter and I didn't want to look dumb in the gym

My previous 1 RM Bench was 285 lbs - but that was with a competition pause

Do you think my touch and go Bench 1 RM can be 290 / 295 / 300 lbs?

---

Other than that I tested my One Arm Hammer Machine Row (Pronated Grip)

100 lbs x 10+ - AMRAP 18 reps @ RPE ~ 9 the end was mostly biceps though
90 lbs x 10+ - AMRAP 15 reps @ rpe ~ 7.5 focusing on pulling with my back

Starting weight on the lever arms is 12 lbs, so I'd estimate my 1RM good form, pulling with back and not the bicep to be around 157.5 lbs for a single arm

Also tested my glute bridges on the leg extension machine:

235 lbs x 9+ - AMRAP 20 reps @ RPE ~ 7.5 ish stopped at 20 because didn't want more
195 lbs x 10+ - AMRAP 20 reps @ RPE 9 - felt the burn kick in hard, probably could have battled through 4+ more reps but it felt burning

This is all over the place. My 1 RM glute bridge might be as high as 440 lbs, or as low as 375. I'll probably just split the difference and put it at 405 lbs for now.

---

Thanks for any input bros!

*edit*

My maxes in December were:
335 lbs Squat
285 lb Competition Bench
435 lb Deadlift
@ 200 lbs

I'm estimating I'm back to those numbers, but I'm @185 lbs now

That's a Wilks score jump from 304.26 to 317.37 just working on rehabbing and slowing building back up after injury! WOOP!

I interpreted that first line very differently lol.


Those are all way to high reps to calculate ERMs from.
You'd get a more accurate number for no real fatigue jsut working up to a single @7-8

[SaviorSelfJT]

I got sick a couple days ago, think I'm just going to take this whole week off. I needed some rest anyway

At first it was just a sore throat, but then I got chills that night. Woke up with chills, congestion, headache and was seeing flashing lights

Feel a lot better today, but I was sweating so much in bed last night I thought I pissed myself. Used a thermometer and I'm still running a fever

[ECGordyn]

I got sick a couple days ago, think I'm just going to take this whole week off. I needed some rest anyway

At first it was just a sore throat, but then I got chills that night. Woke up with chills, congestion, headache and was seeing flashing lights

Feel a lot better today, but I was sweating so much in bed last night I thought I pissed myself. Used a thermometer and I'm still running a fever

That's a drag man. Sick is the worst. Juice up on OJ, or will that make the flashing lights worse?

I've been off this week too as work picked up with a bunch of new projects. Nothing stressful but I need to apply my full attention as much of it is new territory.

[EliKoehn]

That's a drag man. Sick is the worst. Juice up on OJ, or will that make the flashing lights worse?

I've been off this week too as work picked up with a bunch of new projects. Nothing stressful but I need to apply my full attention as much of it is new territory.

@Savior, sorry you're under the weather man. Get well soon.

@EC, good luck with your new projects at your job.

Today's training:

Deadlift:
7 x 3 at 405

Squat:
2 x 6 at 275

Backloading my calories so this was having eaten 700 the whole day, only plain pintos and tuna.

[DoMoreWeighLess]

Well I must say I am all here for the lighter week. Not because I've been BS'n or anything....

Funny enough, I've been more active cardio wise this week. Which was fine until I popped my shoulder out throwing a frisbee...seemed to fix itself in the moment but now I'm wary of bench. Will probably continue walking and focus on squats, abs, and stretching next week.

It's definitely been more difficult getting into routine now than in college. Schedules just aren't as rigid.

*It's been pointed out this could become a bigger issue later, so I'm going to stick with cardio til I get it checked out

[jademonkey]

Anyone know what to do about trouble locking out sumo deadlift? I've had this trouble for quite a while, exhausted google searches. I seem to get stuck 2/3 of the way up, at which point I tend to just lock out my knees and then struggle to unhinge, often end up rounding my back and uncurling to get the weight up.

Should I just work lower weight a lot more? Rack pulls for that final hinge? Deficit to improve the pull off the floor?

[jademonkey]

Today:
Sumo:
455x1 / 455x1 / 455x almost one, grip slipping / put on grips / 455x1 / 455x fail lockout
415x2 / 415x2
Deficit sumo: 365x5 / 375x5

Frustrating cuz the weight is so much lower than last December before cutting and I'm really struggling with it.

Pin press:
235x5 / 235x5 / 235x4

Finish with:
Close grip cable rows, face pulls, cross body hammer curls

[WolfRose7]

Anyone know what to do about trouble locking out sumo deadlift? I've had this trouble for quite a while, exhausted google searches. I seem to get stuck 2/3 of the way up, at which point I tend to just lock out my knees and then struggle to unhinge, often end up rounding my back and uncurling to get the weight up.

Should I just work lower weight a lot more? Rack pulls for that final hinge? Deficit to improve the pull off the floor?

I'd have to presume you are rounding off the floor.
Vids? Definitely not rack pulls lol.

[jademonkey]

I'd have to presume you are rounding off the floor.
Vids? Definitely not rack pulls lol.

I did rack pulls a while back and they *seemed* to help, but Idk cuz I was doing all sorts of stuff. I'm definitely a lot weaker at rack pulls than floor pulls.

I don't have any recent videos. The last video I have is from my PR in December.


And my subsequent failed attempt several minutes later, in which it seems I just lock out my knees early and get pulls back down

[WolfRose7]

Oh low rack pulls like only an inch or two higher?.

Honestly the only obvious thing I see is hips to low, you can't pull from where you get them so they shoot up before the bar leaves the floor. Maybe leaking energy there is making it harder.

The fail is even harder to tell, did grip start to go? Because it kinda looks like you just gave up, though maybe that's just anticipating lockout issues.

I feel like sumo RDLs could be decent, lots of glute work and time in that position.

[jademonkey]

Oh low rack pulls like only an inch or two higher?.

Honestly the only obvious thing I see is hips to low, you can't pull from where you get them so they shoot up before the bar leaves the floor. Maybe leaking energy there is making it harder.

The fail is even harder to tell, did grip start to go? Because it kinda looks like you just gave up, though maybe that's just anticipating lockout issues.

I feel like sumo RDLs could be decent, lots of glute work and time in that position.

I was using grips there so grip wasn't a problem. I feel like I may have gotten off balance. But I do tend to go pretty fast, then lock my knees and hit a wall. Pretty sure I'm supposed to lock out and lock knees simultaneously.

yeah rack pulls just below the knees, which is pretty close to the floor.

[BeginnerGainz]

I did rack pulls a while back and they *seemed* to help, but Idk cuz I was doing all sorts of stuff. I'm definitely a lot weaker at rack pulls than floor pulls.

I don't have any recent videos. The last video I have is from my PR in December.


And my subsequent failed attempt several minutes later, in which it seems I just lock out my knees early and get pulls back down

From that angle, everything looked fine. Like WR said, hips could of been a little higher, and maybe a tad more slack taken out of the bar.

What kind of straps are you using? They look pretty swanky.

[jademonkey]

From that angle, everything looked fine. Like WR said, hips could of been a little higher, and maybe a tad more slack taken out of the bar.

What kind of straps are you using? They look pretty swanky.

They're Cobra Grips. Basically just leather grips with wrist strap and thickened end. Kinda similar to gymnastics grips (except they go around the bar instead of on the palm), which is why I got them, because I used to do gymnastics so I figured they'd feel pretty natural to me.

I've been trying to focus on the start a bit more, cuz I read slowing down the start might help with lockout. Breaking the floor is pretty easy, so I definitely have room to play there. But it's so tempting to just pull from my strongest position off the floor. I guess I might raise my hips a bit before starting for that reason - I'd like to start with lower hips because it seems like it would improve lockout. Hence the thought that deficits might help. But idk ¯\_(ツ)_/¯

[DoMoreWeighLess]

Is lockout not a glute issue? I've always done hipthrusts and glute exercises to help strengthen the finish on deadlifts

[WolfRose7]

Rough overview of my next dev block for those curious.

C Squat 6s
C Bench 1@8, 5@9 2ld
Larsen Bench 8m density work

Sumo 6s
Slingshot 1@8, 3@9 2ld
Platz Squats 10s

600 Tempo High bar 3s
3ct pause bench 3s
Mid pin cg 12m density

Nightmare sumo deads 3s
Cg bench 6s
Sg RDL 8m density

[EliKoehn]

^^ Is each section a day's training? What does C mean before squat and bench in the first row? Glad you're on track with a plan - should be exciting.

Today's training:

Flat Bench
275 x 5, 4.5*, 3, 3, 3

Hammer Curl
4 x 6 w/ 60s

Lateral Raise
1 x 8 w/ 35s

Dips
1 x 8 at bodyweight

Somewhat lackluster day. Continuing my deficit and it's starting to show up in the numbers. Going to run C6W again with the same weights while cutting to hold stimulation constant while fat loss is driven by the caloric deficit, on the hopes that the gain in strength on the first run will counter the loss to be guaranteed by this.

*Someone walked over and pulled the bar up while I was grinding towards lockout but before failure

[ECGordyn]

Rough overview of my next dev block for those curious.

C Squat 6s
C Bench 1@8, 5@9 2ld
Larsen Bench 8m density work

Sumo 6s
Slingshot 1@8, 3@9 2ld
Platz Squats 10s

600 Tempo High bar 3s
3ct pause bench 3s
Mid pin cg 12m density

Nightmare sumo deads 3s
Cg bench 6s
Sg RDL 8m density

Nightmare. I'm keen to see those.

^^ Is each section a day's training? What does C mean before squat and bench in the first row? Glad you're on track with a plan - should be exciting.

Today's training:

Flat Bench
275 x 5, 4.5*, 3, 3, 3

Hammer Curl
4 x 6 w/ 60s

Lateral Raise
1 x 8 w/ 35s

Dips
1 x 8 at bodyweight

Somewhat lackluster day. Continuing my deficit and it's starting to show up in the numbers. Going to run C6W again with the same weights while cutting to hold stimulation constant while fat loss is driven by the caloric deficit, on the hopes that the gain in strength on the first run will counter the loss to be guaranteed by this.

*Someone walked over and pulled the bar up while I was grinding towards lockout but before failure

C = competition lift. All equipment, setup, form, focus, etc.

Man I wish I had space right now for good lifting. Maybe Sunday, Tuesday, Wednesday next week, possibly this weekend.

[EliKoehn]

^^

You might have been due for a good de-load and didn't know it. Maybe you'll bounce back over a previous plateau.