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  1. #691
    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    Bench triples. Feel pretty confident these were @8 today.

    Edit: Rewatched and I see my butt come off the bench. Can see the light under my meaty succulent glutes as I touch bar the my chest. For training it's fine but it's not ok for comp.

    Great set
    Butt is generally as simple as actively thinking about driving back up the bench instead of leg pressing up. Especially when it's that minor.
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  2. #692
    Registered User jademonkey's Avatar
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    375 max squat yesterday. Rounded back. Not really apparent in video but didn't feel nice.


    Also did 170 OHP. Was hard but not crazy hard so went for 175, which barely moved a few inches lol. PR 185 so I should still have some fairly easy gains on this for a while.
    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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  3. #693
    Clownpilled SaviorSelfJT's Avatar
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    Curl vid (115x15): https://streamable.com/4ayzie
    A little cheaty especially near the end


    Squat-
    up to 415x1
    no back off sets

    Curls-
    up to 115x15

    Press-
    First sets I had a problem, my biceps/forearms were so pumped that they were running into each other at the start position
    205xFAIL, really thought I could get it. Got it an inch or two above my head but just wasn't strong enough
    155x6

    RDL-
    up to 385x8
    felt like risky business walking it back to the catches, next time I think I'll just rest it on the floor

    ---

    I think my appetite is coming back. Went to a hibachi place last night, felt good being the only person who finished their plate and I ate in about half the time of anyone else lol

    Afterwards even though I was full, its like there was some chemical signal telling me I was still hungry
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x10, 445x5 (dead stop w/ straps)
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  4. #694
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    Great set
    Butt is generally as simple as actively thinking about driving back up the bench instead of leg pressing up. Especially when it's that minor.
    Yeah I used to be pretty good about strict form but the past 2-3 sessions have seen some slop. Amrap and volume sets are the culprit lol.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  5. #695
    Registered User EliKoehn's Avatar
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    Great squat Jademonkey. That looked easier for you than for me, for sure.

    Originally Posted by ECGordyn View Post
    Yeah I used to be pretty good about strict form but the past 2-3 sessions have seen some slop. Amrap and volume sets are the culprit lol.
    I noticed in your latest squat video that your knees track forward pretty far. While this would most likely be harder for me, perhaps I need to deliberately track my knees forward to keep my back more upright, as I tend to squat with fairly upright shins. After this block I'll experiment with this at light weight.

    Today's where it gets fun again... 80% for MR10 on the squat. These sets are about the psychological equivalent of leaning over the toilet when sick waiting to throw up, but there's no way to progress and become better and stronger without them.
    Bench: 320
    Squat: 375
    Deadlift: 495

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  6. #696
    Registered User jademonkey's Avatar
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    Deadlift day. As expected, couldn't deadlift for s*** today with my back still recovering from that squat. So just did a few wimpy singles (455 / 435 / 405) and a couple sets of deficit (375x4 / 375x4).

    Tried decline press. Winging it. 135x12 / 155x12 / 175x12 / 195x12 / 215x10

    Any form tips?
    175x12:


    215x10:
    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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  7. #697
    Registered User jademonkey's Avatar
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    Another question:

    Do you do anything for scapular protraction? Seems that no exercise I know of with weights include protraction. With bodyweight stuff there's push ups, planches, circles, P bar swings, etc. With weights it's all "retract scapula while pushing" and "retract scapula while pulling". Wondering if this can cause issues with shoulder stabilization?
    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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  8. #698
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by jademonkey View Post
    Another question:

    Do you do anything for scapular protraction? Seems that no exercise I know of with weights include protraction. With bodyweight stuff there's push ups, planches, circles, P bar swings, etc. With weights it's all "retract scapula while pushing" and "retract scapula while pulling". Wondering if this can cause issues with shoulder stabilization?
    Standing Overhead press and Landmine press spring instantly to mind for movements with a 'reach'
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  9. #699
    Registered User jademonkey's Avatar
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    Originally Posted by MyEgoProblem View Post
    Standing Overhead press and Landmine press spring instantly to mind for movements with a 'reach'
    I tend to not shrug at the top of overhead press. I started doing overhead shrugs separately though. But forward? I threw in some push ups at the end of my workout today.
    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. #700
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by jademonkey View Post
    I tend to not shrug at the top of overhead press. I started doing overhead shrugs separately though. But forward? I threw in some push ups at the end of my workout today.
    Chest flyes too..
    They require protraction/reach
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  11. #701
    Registered User jademonkey's Avatar
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    Originally Posted by MyEgoProblem View Post
    Chest flyes too..
    They require protraction/reach
    Do they? I always read to retract scapula for flys
    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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  12. #702
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by jademonkey View Post
    Do they? I always read to retract scapula for flys
    On the way back....

    But How else do you shorten the pec fully on the concentric?
    Especially with cables, and you cross over the midline...

    You let the scapula spread and squeeze our elbows together.
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  13. #703
    Registered User jademonkey's Avatar
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    Originally Posted by MyEgoProblem View Post
    On the way back....

    But How else do you shorten the pec fully on the concentric?
    Especially with cables, and you cross over the midline...

    You let the scapula spread and squeeze our elbows together.
    Hmm. I used to do that when I started, then I read otherwise on THE INTERNET so I switched. I'll switch back.
    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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  14. #704
    Registered User EliKoehn's Avatar
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    Deficit maintained

    2C6W Week Two, Monday

    Squat:
    290 x MR10 - 10 achieved @9

    Extra Volume Squat:
    5 x 3 at 295 w/60* seconds between sets

    Deficit Deadlift:
    3 x 8 at 315

    Optional Exercise 1 (Seated Calf Raise):
    3 x 8 w/ 90 added

    Optional Exercise 2 (Hanging Knee Raise):
    3 x 8

    Strategic calorie allocation for a big lean spaghetti dinner last night certainly helped today. Was challenging, but encouragingly, only about as challenging as last time when I was in a surplus, so the original intent of offsetting the deficit with the recent strength gain by repeating it at the same weight seems to be working.

    Will upload a form check on my squats soon to make sure I haven't gotten slack on the form.

    *Like last time, I took about 90 seconds on a few of these. On the fourth set, I stalled and almost failed the grind. These short intervals at such heavy weight are truly difficult.
    Bench: 320
    Squat: 375
    Deadlift: 495

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  15. #705
    Clownpilled SaviorSelfJT's Avatar
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    ^^ GJ staying on the deficit, I imagine its mentally tough losing size like that

    Vid of 420 squat- https://streamable.com/3eguep

    Hamstring really sore from yesterday. Middle of my back is a little sore

    Squat-
    up to 420x1
    then 345x2
    345x2

    Bench-
    up to 315x1
    then 275x4

    I recorded my bench, I have basically no arch or leg drive

    Pullups-
    8

    Calf raises-
    315x12

    I ordered some nutritional supplements to help get more calories in
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x10, 445x5 (dead stop w/ straps)
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  16. #706
    Work in Progress CW47's Avatar
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    Finished my testing of competition lifts for this cycle, wrapping up with Deads today. Here's how I ended up this time around:

    Squat: 275 pounds (PR is 285)
    Bench: 185 pounds (Tied previous PR)
    Deadlift: 375 pounds [PR] (previous PR was 365)

    Very happy with these results, considering how inconsistent my training was throughout the previous cycle. I tested Squat and Bench last week, and feel like I would've beat both of those if my testing days had been pushed back a week. Just starting to get back in a groove now. Should start making some good progress again if I can stay consistent.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  17. #707
    Clownpilled SaviorSelfJT's Avatar
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    Originally Posted by CW47 View Post
    Finished my testing of competition lifts for this cycle, wrapping up with Deads today. Here's how I ended up this time around:

    Squat: 275 pounds (PR is 285)
    Bench: 185 pounds (Tied previous PR)
    Deadlift: 375 pounds [PR] (previous PR was 365)

    Very happy with these results, considering how inconsistent my training was throughout the previous cycle. I tested Squat and Bench last week, and feel like I would've beat both of those if my testing days had been pushed back a week. Just starting to get back in a groove now. Should start making some good progress again if I can stay consistent.
    Are you already committed to a training program/system?

    Not to evangelize, but curious how you would fare with a program like this https://www.strongerbyscience.com/the-bulgarian-method/ IIRC based off of your vids you lift at home so it would be convenient (not driving to the gym everyday)
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x10, 445x5 (dead stop w/ straps)
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  18. #708
    Work in Progress CW47's Avatar
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    Originally Posted by SaviorSelfJT View Post
    Are you already committed to a training program/system?

    Not to evangelize, but curious how you would fare with a program like this https://www.strongerbyscience.com/the-bulgarian-method/ IIRC based off of your vids you lift at home so it would be convenient (not driving to the gym everyday)
    I have that book, lol. That is exactly the type of program I have been planning to run if I stop progressing with my current programming.
    I'm doing a conjugate type of training right now, and it's the only type of training that's produced consistent results for me, so I'm hesitant to go away from it unless it really just stops working.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  19. #709
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    Originally Posted by CW47 View Post
    I have that book, lol. That is exactly the type of program I have been planning to run if I stop progressing with my current programming.
    I'm doing a conjugate type of training right now, and it's the only type of training that's produced consistent results for me, so I'm hesitant to go away from it unless it really just stops working.
    Gotcha, Its worked really well for me in the past (and not an 'enhanced' lifter either)

    I've been doing it again for about the past week, we'll see if I can ride it all the way to a 500lb squat
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x10, 445x5 (dead stop w/ straps)
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  20. #710
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by jademonkey View Post
    375 max squat yesterday. Rounded back. Not really apparent in video but didn't feel nice.
    By comparison here's my 375/170 at 184/83.5 bw

    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  21. #711
    Registered User WolfRose7's Avatar
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    @jade hard to call for sure without a side view
    But looks there like you are trying to stay way to upright initially and that always results in the fall forward in the whole.

    Been the same for me for a while.

    I'll try and add some links

    To upright


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    Good to see you again CW, and great deadlift! That's got to feel rewarding.

    2C6W Week 2, Tuesday

    Deficit maintained

    Flat Bench:
    230 x 10, 245 x 8, 255 x 6-8 (8 achieved @10)

    Pendlay Row:
    230 x 10, 245 x 8, 255 x 6-8 (5* achieved @10)

    Standing OHP:
    105 x 10, 110 x 8, 115 x 6

    Chin Up:
    10, 8, 6 at bodyweight

    Optional Exercise 1 (Barbell Curl):
    3 x 8 at 95

    Optional Exercise 2 (Lateral Raise):
    3 x 12 w/ 25s

    *The 6th rep made it about an inch shy of my diaphragm. The last rep of the latter two sets, there was a little bit of mid-height deadlift and then completion of the row going on. Wanted to experiment rowing and benching at the exact same weight and volume, but it appears this was a little too heavy for clean form.

    This was actually quite a good session! Energy and strength were surprisingly high for maintaining the deficit. Put on my awesome, unashamedly cheesy power metal and had one of those notably successful and enjoyable workouts. Cut is starting to show a little: noticed a vein running down each forearm that I haven't seen in years.

    A nice boost for me on some of the harder sets, if you're curious:

    https://youtu.be/i0hbSCMiCS0?t=133
    Last edited by EliKoehn; 07-13-2021 at 06:41 PM.
    Bench: 320
    Squat: 375
    Deadlift: 495

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  23. #713
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    Feet look pretty straight forward. Is that intentional, and if so, why? I tend to angle feet out about 30 degrees from forward. Do you know if angling toes out contributes to tipping forward at the bottom?
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  24. #714
    Unregistered User MyEgoProblem's Avatar
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    Tipping forward usually comes from a few issues.

    Stance too narrow for your hip shape

    Staying too upright on the eccentric too long

    Weak as piss back and/or trunk (can cause people to do the above 2 things also)

    Its usually pretty easy to fix, cuing their Torso angle to be set earlier and a slight stance adjustment.. And adding anti flexion/extension work aka. Plank variation time.

    Originally Posted by SaviorSelfJT View Post
    Are you already committed to a training program/system?

    Not to evangelize, but curious how you would fare with a program like this https://www.strongerbyscience.com/the-bulgarian-method/ IIRC based off of your vids you lift at home so it would be convenient (not driving to the gym everyday)
    Its great... Although I don't feel its an excellent long term Solution for most people.. Outstanding when throw in between blocks of more regular training.

    Ive had my best results for everything doing high freq high intensity stuff.. Strength, size ect . I did 80 days and 40 days twice

    With the caveat of the 'superman' section.. Thats basically how all my training is now lol. That really can be banging long term.
    Last edited by MyEgoProblem; 07-14-2021 at 02:58 AM.
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    Originally Posted by MyEgoProblem View Post
    On the way back....

    But How else do you shorten the pec fully on the concentric?
    Especially with cables, and you cross over the midline...

    You let the scapula spread and squeeze our elbows together.
    Tried today letting shoulder blades come forward. Pretty much the exact same difficulty, slightly less pump on outer pecs and more on inner pecs.

    --
    2 hours in the gym today:

    Bench:
    (280x1)x3 / 250x3 / 240x3

    Chin ups:
    a couple one arm negatives, A couple one finger archers, a couple sets of +70x5 both arms, and 95x1

    Front squats:
    135x10 / 175x8 / 175x8

    Decline pullovers, back extensions, chest flys, overhead shrugs, straight arm pull downs, and some shoulder mobility stuff.
    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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    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    Feet look pretty straight forward. Is that intentional, and if so, why? I tend to angle feet out about 30 degrees from forward. Do you know if angling toes out contributes to tipping forward at the bottom?
    Yup, toes out adds nothing for me and just contributes to knee drift

    I'd say tipping is mostly
    1. Trying to be to upright
    2. Not being braced

    In that order
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  27. #717
    Work in Progress CW47's Avatar
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    Originally Posted by SaviorSelfJT View Post
    Gotcha, Its worked really well for me in the past (and not an 'enhanced' lifter either)

    I've been doing it again for about the past week, we'll see if I can ride it all the way to a 500lb squat
    I assume you put your own spin on the Bulgarian Method? If you don't mind sharing, what does your programming look like (just wondering about a high level overview)? How many lifts and/or body parts do you do on a given day? Always working up to a max/near max? How do you incorporate volume work?
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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    Clownpilled SaviorSelfJT's Avatar
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    Originally Posted by MyEgoProblem View Post
    Its great... Although I don't feel its an excellent long term Solution for most people.. Outstanding when throw in between blocks of more regular training.

    Ive had my best results for everything doing high freq high intensity stuff.. Strength, size ect . I did 80 days and 40 days twice

    With the caveat of the 'superman' section.. Thats basically how all my training is now lol. That really can be banging long term.
    Agreed...I've done it a few times for a few months at a time. By far the most impressive gains I've ever had were by doing it

    The first time I did it, I think my bench and OHP improved the most

    When I did it not too long ago it did wonders for my squat. My 465 max was with it and someone here said it looked like a 2nd opener

    Originally Posted by CW47 View Post
    I assume you put your own spin on the Bulgarian Method? If you don't mind sharing, what does your programming look like (just wondering about a high level overview)? How many lifts and/or body parts do you do on a given day? Always working up to a max/near max? How do you incorporate volume work?
    Glad to answer anything about it

    In general this isn't like a spreadsheet where you put in your max and it tells you what to do etc

    Basically my only training principles for this is to train very frequently (daily), and when you are doing a main lift like squat or bench or press, work up to what you think is the heaviest weight you can do for one rep. Then drop the weight and do a few work sets as needed. Over time the volume should be increasing over time as a moving average. You shouldn't try to plan weights in advance or anything, just go by feel. "185 bench didn't feel too bad? I'll try 190 today" or "my 145 bench warm up felt a little heavy I think I can only do 160 today". If you're really feeling like chit you can drop the backoff sets too

    For other lifts like curls, pullups etc I don't do a max

    I'd say try to stick to maybe just 3 lifts per day....try to keep rest times short and sessions < hour, < 45 mins preferably

    Training gets easier when you do it frequently, idk why but it just does.

    I think you'll find it gets easier/faster to get warmed up to once you get in the groove

    Before in the past I'd alternate between front squats and back squats. And do deadlift maybe once a week. And alternate bench press and ohp daily. Though now I don't bother with front squats

    Lots of way you could structure your workouts, just stick to the principles of daily training, working up to a max + couple backoff sets




    ------------------

    Squat-
    425xFAIL

    Deadlift-
    425x1 (good that I know I can still deadlift > squat....)

    Row from floor-
    225x5

    I got what I deserved on that squat. I didn't train yesterday, and I keep oversleeping on some days and then having to wake up early on some days. Was really sleepy after work
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x10, 445x5 (dead stop w/ straps)
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  29. #719
    Work in Progress CW47's Avatar
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    Nice! Thanks for sharing that.

    That's basically what I'm doing already on my Max Effort days. My Dynamic Effort days are more volume focused right now though.

    I can definitely see myself trying something like this at some point for a cycle or two. I guess my only real concern is the wear and tear of doing the same lifts so frequently, but I'm sure it wouldn't be a problem to incorporate different variations on the main lifts as needed- even something as simple as changing up grip widths on bench, for example.
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    Clownpilled SaviorSelfJT's Avatar
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    Originally Posted by CW47 View Post
    Nice! Thanks for sharing that.

    That's basically what I'm doing already on my Max Effort days. My Dynamic Effort days are more volume focused right now though.

    I can definitely see myself trying something like this at some point for a cycle or two. I guess my only real concern is the wear and tear of doing the same lifts so frequently, but I'm sure it wouldn't be a problem to incorporate different variations on the main lifts as needed- even something as simple as changing up grip widths on bench, for example.
    No problem

    I wouldn't worry about the wear and tear aspect....it defies all intuition. It doesn't feel like wear and tear accumulates at all, but yet when I ever did a program like texas method it does. I think there's an article by the stronger by science guy (nuckols) where he said it actually fixed a nagging knee injury he had for a while

    The john broz guy says you don't need to worry about wear and tear because you are always training with slightly worn down muscles so you can't actually train hard enough to injure your tendons and stuff. I'm sure the nuckols guy said thats bullchit but who knows

    ---
    Heres the article by nuckols: https://www.t-nation.com/training/ma...fts-every-day/
    In my case, daily squatting fixed the knee pain that I had dealt with for almost 10 years, and I sustained no injuries while doing daily maxes, and even reversed some nagging tendon issues.
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x10, 445x5 (dead stop w/ straps)
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