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  1. #961
    Registered User EliKoehn's Avatar
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    Great job! Seated or standing?

    I think improving the OHP will be a flagship 2022 training goal for me.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  2. #962
    Registered User vristang's Avatar
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    You guys mind if I hang out? You have end of December as the 'meet day'?

    Been a couple weeks getting back under the bar, had to take some time off due to pushing too hard at first (tweaked left elbow and right hip flexor in squat)
    Starting back at my program this week.

    I've been looking for a meet (would only be my second), but not finding much that sounds appealing right now...
    Jason
    First USAPL meet Feb 17th, 2017. Results S/B/D - 350/303/419
    Building a garage gym...

    My advice is from personal experience only, use at your own risk, lol
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  3. #963
    Registered User EliKoehn's Avatar
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    Originally Posted by vristang View Post
    You guys mind if I hang out? You have end of December as the 'meet day'?

    Been a couple weeks getting back under the bar, had to take some time off due to pushing too hard at first (tweaked left elbow and right hip flexor in squat)
    Starting back at my program this week.

    I've been looking for a meet (would only be my second), but not finding much that sounds appealing right now...
    Welcome!

    Most of the original competition has opted out unfortunately, so please join in if you feel like it.

    EDIT: And yes, December 31 is the final tally.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  4. #964
    Registered User EliKoehn's Avatar
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    Deficit maintained

    Squats:
    6 x 10 at 225
    Deadlift:
    2 x 10 at 275

    Planned to do more but my form was deteriorating and this gassed me so I decided to call it after that second set of deadlifts.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  5. #965
    Work in Progress CW47's Avatar
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    Originally Posted by EliKoehn View Post
    Great job! Seated or standing?
    I think improving the OHP will be a flagship 2022 training goal for me.
    Standing. Though there doesn't seem to be a huge difference between them for me right now. I'm very happy that I put overhead pressing back into my programming after not doing it for quite a while. For some reason I really enjoy doing it, despite the fact that my progress has historically been really slow on it. It's always good to have new goals, and I'm sure you'll have fun with it.

    Welcome vristang! Nice having you join in. How long was your break?


    October 19, 2021: Bench Press
    190 pounds x 1 rep [PR]
    155 pounds x 3 reps

    First bench PR in quite a while. I wasn't even feeling fresh going into it. I somehow did the wrong lift today, lmao! Was supposed to have done squats. This was an awesome result for me. I expect I may have had another 5 pounds in me if I had been fresher. I may still make it to 200 before the end of the year.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  6. #966
    Registered User WolfRose7's Avatar
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    Originally Posted by vristang View Post
    You guys mind if I hang out? You have end of December as the 'meet day'?

    Been a couple weeks getting back under the bar, had to take some time off due to pushing too hard at first (tweaked left elbow and right hip flexor in squat)
    Starting back at my program this week.

    I've been looking for a meet (would only be my second), but not finding much that sounds appealing right now...
    Sounds good to me
    5 day full body crew

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  7. #967
    Registered User vristang's Avatar
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    Originally Posted by EliKoehn View Post
    Welcome!
    Thank you!

    My goals for Dec 31...
    Squat 400
    Bench 300
    Dead 450
    (squat might be a little lofty)
    Bodyweight is 290, and I don't plan to force that down at this point. Just want to get some strength back.

    Monday was Squat
    worked up to 225x5. Did not irritate the left elbow at all, but decided to move on anyway.
    I have a Top Squat, which is pretty similar to a SSB in functionality, so did a few sets of 5 @ 225.
    RDL 1x10@275
    Finished with a couple sets of leg extension and seated leg curls.

    Today was bench
    worked up to 225, for 3x5 there. Felt really good
    Dumbbell bench, lat pull downs and straight arm pull downs to finish up the day.

    For only being a couple months back, and considering how bad the right hip and left elbow were 2wks ago, things feel real good this week.
    Jason
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  8. #968
    Registered User EliKoehn's Avatar
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    ^^ A fine goal. Good luck!

    --

    Deficit maintained

    Well, the rush of strength and energy I experienced last week is gone for the time being. I think I'm due for a bit of a refeed and I might jog instead of lift tomorrow. I stopped early on in the workout today because I was feeling weak and clearly not recovered. Warming up with one plate on the bench felt like it was two plates on a normal day, for instance...

    A.S.
    Flat Bench:
    2 x 8 at 225
    Pullups:
    2 x 8 at bodyweight

    I will eat a few hundred extra calories today but only that, to keep on track.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  9. #969
    Registered User bLinkMoore's Avatar
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    Feeling so much better this week.
    515 went up today for a new deadlift PR, 10 days out from my meet! Bodyweight sitting at about 168 this morning

    https://youtu.be/mzlYdS8jLRU

    Edit: Also tied my squat PR of 415. Absolute grinder of a single, which I had mixed feelings about. Disappointed because it moved more slowly than it did a couple months ago when I first hit that weight, but incredibly happy that squats are back after I failed 385 last week
    BP: 275
    SQ: 415
    DL: 515
    Bodyweight 170
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  10. #970
    Work in Progress CW47's Avatar
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    Nice! Seems like you're peaking right on schedule.


    Today I did High Bar Paused Squats (paused a couple of inches above parallel on the ascent)
    225 pounds x 1 rep / 245 x Fail
    This took me by surprise. I would not have taken a 20 pound squat without being virtually certain I could hit it, but...
    The rep at 225 was somewhat sloppy. I lost tightness in my back and shifted forward at the bottom. Was able to recover and get it up without too much difficulty.
    On the rep at 245 I was more methodical. Maintained tightness at the bottom, got up to my paused position a few inches above parallel, and then it just wasn't moving.
    I didn't do any back off work today.
    I have mixed feelings about it. It seemed like a weight I should have been able to do without straining too much, and that obviously wasn't the case today. I was also kind of frustrated by the fact that I misjudged how much I could do pretty majorly. On the other hand, I was really happy with how tight my form was on the failed rep. I generally end up failing squats because I get out of position, and that didn't happen today.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  11. #971
    Registered User GeneralSerpant's Avatar
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    Originally Posted by bLinkMoore View Post
    Feeling so much better this week.
    515 went up today for a new deadlift PR,
    Damn one more post and you'll be 1337
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  12. #972
    Registered User bLinkMoore's Avatar
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    Originally Posted by GeneralSerpant View Post
    Damn one more post and you'll be 1337
    Man I've BEEN 1337
    BP: 275
    SQ: 415
    DL: 515
    Bodyweight 170
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  13. #973
    Registered User EliKoehn's Avatar
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    ^^ I'm not getting the reference... Does that mean something?
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  14. #974
    Registered User bLinkMoore's Avatar
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    Originally Posted by EliKoehn View Post
    ^^ I'm not getting the reference... Does that mean something?
    Unless it's a totally different reference that I'm missing, it's slang for "elite" in gaming--1337 = leet
    BP: 275
    SQ: 415
    DL: 515
    Bodyweight 170
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  15. #975
    Registered User EliKoehn's Avatar
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    Originally Posted by bLinkMoore View Post
    Unless it's a totally different reference that I'm missing, it's slang for "elite" in gaming--1337 = leet
    Ah, gotcha. I'm a nerd, and play games like Civ4. Never really got into FPS or see the appeal.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  16. #976
    Registered User WolfRose7's Avatar
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    Nice work guys.

    Finally finishing up my pivot. Will be back on dev block this weekend and it's a doozy, some fun stuff and some painful looking stuff.

    Today's just standard pivot
    SGRDLs up to 100 x 10s
    Larsen Bench up to 95 x6s
    Neutral grip chins n fluff
    5 day full body crew

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  17. #977
    Registered User vristang's Avatar
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    Felt really good this morning.

    Deadlift - 225x5, 315x5, 365x5, 385x5, 405x3 (knew 5 wasn't gonna go, but wanted to feel 405 again, lol)
    - Pretty fast pace between reps, but still a full setup/brace.
    RDL - 315x5, 275x8, 275x8
    Seated Leg Curl 75x13 (was gassed at this point and called it a day).

    My program is kinda cheesy, as it's just some junk I've been refining over the years. Basic plan is 4x5-8 for a week, 4 x1-2 for a week, rinse and repeat.
    Aux work is higher reps, but typically under 10 for almost everything.
    Monday - Squat
    Wed - Bench / Upper back
    Friday - Deadlift
    Tues//Thurs/Sat - Optional/Core/Shoulder/Arm

    I'll try to share some videos for form feedback next week...
    Jason
    First USAPL meet Feb 17th, 2017. Results S/B/D - 350/303/419
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  18. #978
    Registered User EliKoehn's Avatar
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    Bumping to repost goals, as originally stated early in the thread. I've already knocked out rows and bodyweight. Bench is 5 pounds low and I forgot the pause requirement on the 320, however, I got 315 with ease and randomly on two occasions since setting the max so I am hopeful on that one.

    Deadlift needs ten pounds.

    OHP is relatively untrained but still needs 20 pounds.

    No max attempt on WC yet so we'll see.

    Squat's going to be the biggest hurdle...

    Bench: 325
    Squat: 405
    Deadlit: 505
    OHP: 205
    Row: 265
    WC: 80 lbs added
    BW<240
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  19. #979
    Registered User WolfRose7's Avatar
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    Annoying starting new dev block off with day 1 of a horrid cold.
    Oh well. Better than week 3 or 4 I guess.


    Comp Squat
    135 x 1 @7.5
    115 x 3@6 for 3 sets

    Comp Bench
    115 x 1@8 for 3 singles
    100 x 5@7.5
    105 x 5@9

    Seated neutral grip press
    30 x 5
    35 x 5
    40 x 5 @8-9 for 3 sets

    Half Kneeling Pallof Press
    Miniband x 15 for 3 sets a side
    5 day full body crew

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  20. #980
    Work in Progress CW47's Avatar
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    Wish I was 1337. Maybe some day.

    Great work vristang. Simple programs often work exceptionally well when done consistently.
    Wolf, there's never a good time to get sick. Hope it passes quickly. Looks like you got in a pretty solid session anyway.
    Eli, good call. Just went back to check my goals as well, and I'm getting very close on all of them.

    Starting Max's
    Press: 115
    Bench: 175
    Squat: 265
    Deadlift: 365

    Goal End Max's
    Press: 125
    Bench: 195
    Squat: 300
    Deadlift: 395

    Current Max's
    Press: 120
    Bench: 190
    Squat: 295
    Deadlift: 385


    Did Deads today.
    Sumo Deadlift
    395 pounds x Fail (3 attempts)
    385 pounds x 1 rep

    Was feeling pretty good during the ramp up and was confident I could beat my current PR of 385, so I took a 30 pound jump from 365 to 395. I was so sure I had it that I tried it 3 times, lmao! Only 1 of them got off the floor. Dropped down to 385 because I wanted to hit that more cleanly than the last time I did it. Managed to do that, even after the 3 failed PR attempts.


    Also finally had time to upload my recent PR's on Overhead Press (120x1) and Bench (190x1)


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  21. #981
    Registered User EliKoehn's Avatar
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    Good work, and that deadlift especially is looking good. You'll be pulling four before you know it. What were you listening to on that bench though? lol... That sounded like a nursery rhyme or something.

    --

    Felt due for some lower volume working sets at high weight.

    A.S.
    Flat Bench:
    3 x 5 at 275
    Pendlay Row:
    3 x 3 at 275

    I was a little worried I'd lose a lot of pressing strength after cutting down, but fortunately it looks like I'm holding onto it pretty well as this would be the work of a better than average day prior to the cut. Feels good getting this in the 230s. Also this was actually only the second time I've attempted to row this weight. First set felt like it looked about the same as it did in the upload a while back, but the second and third were cleaner.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  22. #982
    Work in Progress CW47's Avatar
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    Originally Posted by EliKoehn View Post
    Good work, and that deadlift especially is looking good. You'll be pulling four before you know it. What were you listening to on that bench though? lol... That sounded like a nursery rhyme or something.
    Haha. Yeah, the reason my workouts are so short is because I'm pretty much always trying to watch my baby at the same time. I try to keep him away from any type of video screen, but I had some type of ABC or Animal Sound video/s playing on that day. He's in another room right by me.

    You're rowing is super impressive. And yes, you've definitely maintained your pressing strength pretty well.
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  23. #983
    Registered User EliKoehn's Avatar
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    I thought this was the CW metal experience or something lol. You should set your maxes to that in the future.

    From yesterday...

    Deficit maintained

    A.S.
    Flat Bench:
    4 x 8 at 245 (almost*)
    Pendlay Row:
    4 x 8 at 245

    A.S.
    Lateral Raise:
    4 x 8 w/ 30s
    Barbell Curl:
    4 x 8 at 95

    Dips:
    x14 at bodyweight

    *I failed the very last rep of the final bench set; the kind of failure where the bar is moving quickly the whole time and then you suddenly fail completely with no grind. Always frustrating for that to happen on the last rep and leads me to believe that it's psychological, and you stop trying knowing you're almost done, since the odds are low that you would arbitrarily choose a rep scheme that near-exactly coincides with 100% of your capabilities.

    Still, gratifying performance for having skipped lunch, weighing less, and doing it on a deficit overall. Also a good sign of overall balance to be having less trouble with rows at the same poundage as the bench. And I don't think I've ever done 14 dips before, especially as a finisher... pretty good day.
    Bench: 320
    Squat: 375
    Deadlift: 495

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  24. #984
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    Wanted to update...
    Did some shoulder/arm work Sunday. Spent another 4-5hrs rearranging the garage gym, and that is a lot of plates/equipment to move, lol. it wore me out.


    Squat was Monday, and 4x2 was planned
    Warmed up, then,
    225x2, 275x2, 295x2, and they all felt great, smooth, no issues, until I racked the bar after the last set... that left elbow is flaring up again.
    Stopped there, and have an appointment for physical therapist next Monday... Hopefully I can bench Wed, but based on how it feels today, I doubt it...

    Couldn't squat, so loaded up the leg press.
    Good news is that I found a way to loosen up my right hip. Whatever it is that is tight/weak, the bottom or the leg press hits it hard. Will keep doing a couple sets of these every morning this week to see how the hip responds. So far, it feels much better.

    So, I'm frustrated that I had a set back, but that allowed me to find a way to loosen my right hip... have to look long term at this, right?
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    My advice is from personal experience only, use at your own risk, lol
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  25. #985
    Work in Progress CW47's Avatar
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    Originally Posted by EliKoehn View Post
    I thought this was the CW metal experience or something lol. You should set your maxes to that in the future.
    Lmao! I should totally just blast some 'Baa Baa Black Sheep' next time around.
    Nice solid workout there, as usual.

    Sounds frustrating vristang. But if something comes out of it that's beneficial in the long run, it's worth the short term setback.


    October 26, 2021: 12 inch Box Squat - Close Stance
    225 pounds x 1 rep
    185 pounds x 3 reps

    These felt surprisingly good. The close stance really forced me to focus on back angle and tightness. Went pretty well for the first time doing these. The top set was probably an 8-8.5 RPE, so I should definitely be able to improve on this the next couple of times through. Back off work was around a 9.5 RPE on the final rep. That was fine though - it's actually what I was aiming for since the top set was easier than my typical top single.
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  26. #986
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    How close were you standing on those?

    --

    Deficit maintained

    A.S.
    Incline Bench:
    5 x 8 at 185
    Pullups:
    5 x 8 at bodyweight (~235)

    Treadmill:
    2 miles at 6.5 mph
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  27. #987
    Registered User bLinkMoore's Avatar
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    Just under 24 hours out from weigh-ins! Woke up this morning at 163 flat, so treating myself to a bagel with some peanut butter for breakfast. Unexpected carbs are the best carbs.

    Have officially decided on openers. 170kg / 374lb squat, 105kg / 231lb bench, 210kg / 462lb deadlift. Excited as hell, yesterday was my last workout. Worked up to easy singles at 335, 205, 405 just to keep myself moving. Beyond jittery, but in the best way. Going to have some insane adrenaline by Saturday morning, planning to refeed from ~163 to ~175 on Friday and come in energized and ready to go.

    Will keep you all posted on how it goes!! Shooting for a 545kg total at 75kg bodyweight which would be a super encouraging starting point for competing in late January, where I want to take a couple state records away from my friend. His deadlift record will be safe, since he's an absolute monster who pulled 578 @ 164, so I won't feel too bad about stealing his squat and bench
    BP: 275
    SQ: 415
    DL: 515
    Bodyweight 170
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  28. #988
    Registered User EliKoehn's Avatar
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    Good luck and have fun! Sometime in the middle of next year I'd like to get into some formal competing, I think. Still not quite there stat wise to be competitive yet though.

    A 3.5x bodyweight pull is insane... My guess is that record will be kept for a long time.
    Bench: 320
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    Deadlift: 495

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  29. #989
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    Originally Posted by EliKoehn View Post
    Good luck and have fun! Sometime in the middle of next year I'd like to get into some formal competing, I think. Still not quite there stat wise to be competitive yet though.

    A 3.5x bodyweight pull is insane... My guess is that record will be kept for a long time.
    Thanks man! You totally should, so far I've loved the community around it. Joined a proper powerlifting gym and everyone has been incredibly supportive, the owner is even bringing me wrist wraps because apparently mine aren't comp legal (who tf knows why). Combined with this forum, it really makes a difference. Honestly one of the pieces of advice I've heard consistently is don't even worry about what your stats are--just go have fun, get some experience, go 9/9. I'm honestly finding myself wishing I didn't have such high hopes for myself, cause I know if I come up short I'll beat myself up. Though man you've got some solid lifts, don't sell yourself short!
    BP: 275
    SQ: 415
    DL: 515
    Bodyweight 170
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  30. #990
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    Originally Posted by bLinkMoore View Post
    Thanks man! You totally should, so far I've loved the community around it. Joined a proper powerlifting gym and everyone has been incredibly supportive, the owner is even bringing me wrist wraps because apparently mine aren't comp legal (who tf knows why). Combined with this forum, it really makes a difference. Honestly one of the pieces of advice I've heard consistently is don't even worry about what your stats are--just go have fun, get some experience, go 9/9. I'm honestly finding myself wishing I didn't have such high hopes for myself, cause I know if I come up short I'll beat myself up. Though man you've got some solid lifts, don't sell yourself short!
    What level meet? After a certain point only brands that pay to be are comp legal.

    Good luck with it. Take light openers and get white lights early
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