Good question. It's called the West Coast Open, but beyond that I'm not sure.
Thanks! Yeah, last week I worked up to my openers (actually a little heavier on bench, took 245 and it felt great but wanted to play it safe) and they all felt fantastic. Plan is to take the openers no sweat for points on the board, take very doable second attempts that'll let me put up a solid total, and thirds will be pushing it but not excessively so.
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10-28-2021, 01:30 PM #991
- Join Date: Aug 2015
- Location: Bayside, California, United States
- Age: 23
- Posts: 1,364
- Rep Power: 15626
BP: 280
SQ: 455
DL: 585
Bodyweight 185
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10-28-2021, 02:00 PM #992
bLink - That should be a blast! Eager to hear more about your experience after the event.
Eli, the close stance squat was just a few inches narrower than my normal stance, so a little inside of shoulder width.
October 28, 2021: Bench Press - 3 count pause
175 pounds x 1 rep
140 pounds x 3 reps
Tied my PR today. It went up easier than last time, but not easy enough that I wanted to try for a PR. Wasn't feeling super strong today to start with, so this was a good result for me. Tells me that my bench is at least making incremental progress right now.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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10-29-2021, 02:43 PM #993
October 29, 2021: Deadlift with Chains
335 pounds + 2 chains x 1 rep
This was one of those days where I just wasn't feeling it. Lower back was tight and fatigued from the first warmup set and didn't really get any better as I went along. I've had a habit of pushing things even on days like this. Happy that I stopped when I did though - I think it was the right decision. There was really nothing to gain from pushing for a true max today. I may need to pull conventional deads out of my rotation sometime soon, because I seem to be struggling to recover from them lately.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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10-29-2021, 02:55 PM #994
- Join Date: Aug 2015
- Location: Bayside, California, United States
- Age: 23
- Posts: 1,364
- Rep Power: 15626
How do you incorporate chains into training? I've been wanting to try some variations with bands, chains, reverse bands, etc for various lifts. If for no reason other than to switch it up.
Weigh ins are complete, and the refeed is going great. Weighed in at 161.5, which is lighter than I wanted by a couple of pounds but ah well. Still feeling good. Currently sitting around 170, hydrated af and full to the gills with fuel. Been keeping it pretty simple so far, with a bit of brown rice and a few bagels for some more complex carbs. Gonna treat myself to a proper dinner with some salty fries in a few hours.
Can't wait for tomorrow. Feels like everything's settling into place, the jitters have calmed down and it's more of a game-day feeling now. A lot less doubt and uncertainty and a lot more excitement to just get on the platform and make it happenBP: 280
SQ: 455
DL: 585
Bodyweight 185
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10-29-2021, 03:48 PM #995
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
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10-29-2021, 04:14 PM #996
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10-29-2021, 04:36 PM #997
- Join Date: Aug 2015
- Location: Bayside, California, United States
- Age: 23
- Posts: 1,364
- Rep Power: 15626
Thanks! Yeah, the warmups are low-key the part that I'm most anxious for. I've hit heavy weights before, but I've never had to warm up on a strict time schedule that I can't control haha.
Gonna bring protein bars, some candy, and probably a sandwich or something for a bit more sustenance. Plus all the water.
Definitely going to try to get videos, I know there'll be a photographer at leastBP: 280
SQ: 455
DL: 585
Bodyweight 185
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10-29-2021, 04:37 PM #998
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10-29-2021, 06:04 PM #999
Honestly, I've been using them less as time goes on. They can be helpful in really specific scenarios, but I've gotten away from adding them in JUST for variation because there are always 'better' variations. The bands and chains don't do anything to change the range of motion, or affect the movement patterns, so they don't do anything to reduce any wear and tear that might be accumulating from the main barbell movements.
In my experience, they're useful in a few scenario's. They can help with working through specific sticking points. An obvious example would be deadlift, where I've recently struggled at lockout. The chains allow me to lift lighter weights while still challenging me in the lockout portion. They can also help if you're wanting to work on stabilizing in the bench press or squat, but I don't think they're the best tool for that. I think where I like them best is for speed work though. They let me set a base weight that I can get started quickly, and add resistance to the end range of the lift. It requires a focus on maintaining force through the full range of motion.
And of course, chains just sound and look cool, lol.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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10-29-2021, 09:12 PM #1000
When's the new deadline, end of december?
I've had a few "real" workouts and feel like I'm getting back into the groove
Part of the reason I'm feeling some motivation is I feel like I'm getting fat now that I haven't been lifting as hard
Deadlifts:
First time doing them again: 375x1, then 315x5
Next workout: 385x1, then 315x7
Next workout: 395x1, then 315x10
^ Those were to failure on the sets with 315
Bench Press:
First: 225x3
Next: 235x3, then 225x6
Next: 245x3, then 225x13
Next: 255x3, then 225x15
Next: 265x3, then 225x10, then 225x9, then 225x6
^ The triples were not to failure, nor the 225x10 set, but every other set was to failure
***
I'm doing deadlifts without belt or straps, and without shoes either
Feels better without a belt strangely enough
Bench I'm doing with a pretty narrow grip
Haven't done squats since, or OHP
I might not even bother with squats for a while, and just focus on deadlifts
I should probably OHP some
Lots of high rep good mornings in between the deadlift sessions, pullups, rows, shrugs, curls tooBest lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 185x8, 195x5, 215x1
Deadlift: 405x13 (conv tap'n'go with straps)
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10-30-2021, 07:16 AM #1001
^^ Yeah, December 31 is the new deadline we all agreed on a while back. Hopefully we can get EC and Jademonkey back in here beforehand.
I really am on track for all of my goals - except possibly the squat, and I am excited!Bench: 340
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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10-30-2021, 11:49 AM #1002
Felt weak today, despite eating plenty of rich food yesterday. I'll write it off as an anomaly but if a pattern emerges that's a red flag that I'm going about something wrong. Got totally winded from some of these sets which normally are quite manageable. Was following a self-written workout and reduced weight and omitted some sets.
A.S.
Flat Bench:
2 x 8 at 225
Pullups:
2 x 8 at bodyweight (plus one additional rep in discussing form with someone)
A.S.
Standing OHP:
4 x 10 at 95
Pendlay Row:
4 x 10 at 205
A.S.
Dips:
3 x 12 at bodyweight
Hex-Bar Upright Row:
3 x 12 w/ 1 plate added
A.S.
Barbell Curl; Supinated DB Preacher Curl:
1 x 10 at 75, 2 x 15 each arm w/ 20
Lateral Raise:
3 x 15 w/ 20sBench: 340
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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10-30-2021, 03:18 PM #1003
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
Good work all round
No need to worry about the odd low day Eli, "punch the clock sessions" matter as much as PR ones.
Week 2 for me of Block 5.
Going pretty well, matched best of last block if I can trend up the next 2 weeks will be hitting yearly PRs and maybe some lifetime ones too.
5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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10-30-2021, 08:21 PM #1004
- Join Date: Aug 2015
- Location: Bayside, California, United States
- Age: 23
- Posts: 1,364
- Rep Power: 15626
Absolute rollercoaster of a day. First meet down, 9/9 and two PRs.
Will upload videos when I get them!
Ended up with a 418 squat (3lb PR)
253 bench (clearly my weak spot that I need to dial in)
518 deadlift (3lb PR)
1189 total
1st place in junior 75kg, and out-totaled the guy who won the 75kg open. Felt great all around.
Got dumped via a phone call on my way home.
Peaks and valleys, man. Peaks and valleys.BP: 280
SQ: 455
DL: 585
Bodyweight 185
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10-30-2021, 08:39 PM #1005
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10-30-2021, 08:56 PM #1006
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10-31-2021, 09:38 AM #1007
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10-31-2021, 10:05 AM #1008
- Join Date: Aug 2015
- Location: Bayside, California, United States
- Age: 23
- Posts: 1,364
- Rep Power: 15626
Thanks! I got super lucky, had a guy handling me who's been working meets for YEARS. I didn't even know what any of my attempts were, I just hit my openers and he chose the seconds and thirds and picked them perfectly. Worked great from a mental standpoint, cause I had no clue how much weight was on the bar--just got on the platform and lifted it.
BP: 280
SQ: 455
DL: 585
Bodyweight 185
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10-31-2021, 04:05 PM #1009
Sorry to hear about the breakup man
Today:
Good mornings:
155x15
155x15
155x15
Bent over rows:
225x5
225x5 (put on straps)
225x8
Rear delt flies:
25s x 15
25s x 13
25s x 14.5 (couldnt quite get the last one all the way up)
Dead hang and ab/leg raises
The rear delt flies gave me so much of a pump/lactic acid that it was quite a bit uncomfortable to hold posture afterwards
Next time I lift, going to deadlift, want to do 315x15Best lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 185x8, 195x5, 215x1
Deadlift: 405x13 (conv tap'n'go with straps)
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11-01-2021, 06:27 PM #1010
^^ Looking forward to seeing that deadlift.
--
Deficit maintained
A.S.
Standing OHP:
3 x 5 at 135
Supinated DB Curl, Barbell Curl:
1 x 8 w/ 50s, 3 x 1 at 135
Alternated latter curls with...
Lateral Raise:
3 x 5 w/ 35s
Outdoor Jog:
~6.33 miles in 1:00 continuously
Pretty good session today! Having performed some longer sessions lately, I'm switching gears again for these upcoming weeks and am going to train slightly submaximally with lower volume at higher RPE to avoid muscle loss as I drive fat loss with more aerobic activity. That run was notably good, especially. I'm finally beginning to feel like I am in shape again. Kept an above 6mph pace continuously for an hour, and felt like I could just keep going and going.
It may not be everybody's cup of tea, but it helps that this music was like adrenaline tapwater lol, and I was really getting into the songs and keeping pace with them:
Bench: 340
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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11-01-2021, 07:46 PM #1011
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11-01-2021, 08:29 PM #1012
Good work as usual guys.
That's a major buzzkill bLink
November 1, 2021: Squat - Wide Stance
225 pounds x 1 rep
175 pounds x 3 reps
Much better doing this the second time through. I honestly felt really good, and much more natural than last time. I was able to hit depth without any issues. The wide stance really accentuates the strength imbalance between my legs. I've favored my left leg for years, and used to shift that way noticeably on squats. It's gotten much better over time, but this made it noticeable again as I really had to fight to keep myself centered/balanced. It will be a great exercise for me to do to keep bringing up my weaker right side. The wider stance also definitely fits me well. I always feel like I'm fighting against my body with a narrower stance, even though I'm stronger. I may be able to improve my squat quite a bit if I can build up strength with the wider stance. That's pretty much what I did on deads with all of the Sumo work, and I have every reason to believe I can see similar results with the squat. Time will tell...The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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11-02-2021, 05:39 PM #1013
^^ Good work, and speaking of width, I recently read Nuckols' bench guide, and he mentions that a comp bench is not meet-legal if it's held wider than index finger on the rings of the bar. Most of the time, that's where I position my middle thumb joint, meaning I'm about 2" wide. Is that true? Do powerlifting bars vary from most commercial gym bars in this respect? When I retest the 320 I'm going for comp rules, as agreed early in the thread.
--
Deficit maintained. (In fact, came back weighing 231.5. Woohoo! That'll change after I eat dinner of course, but it's encouraging to see that the cut is successful in balance, as I'm still having an occasional meal out and enjoying some drinks, etc., without consistently losing performance.)
Deadlift:
3 x 5 at 365
A.S.
Flat Bench (held closer as per above, but still touch and go):
2 x 8 at 225
Pullups:
2 x 8 at 225
Second set of the deadlift, I'm pretty sure my back was rounding, but first and final sets felt better. Otherwise, this workout felt good, and as stated before, trying to keep stimulus frequent at decent intensity while keeping volume lower until Thanksgiving, when I'll run the 6 week program one last time to retest maxes for the end of the year.Bench: 340
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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11-02-2021, 08:24 PM #1014
Yes, that is the guideline. In my experience in commercial gyms, I've never seen any bars with the rings closer together, so I'm pretty sure the rings are in the same place as they've been in a meet. Thumbs on the rings is pretty damn wide.
November 2, 2021: Bench Press - 30 Degree Incline
155 pounds x 1 rep
155 pounds x 2 reps
My PR on this is 165. I didn't get a chance to workout until 9:30pm, so decided I didn't want to go for a 1RM. Set my sights on 155 for as many reps as I could. I ran into a snag on the first rep though - somehow I hit the safety arm really hard on the right side. Weird, because I hadn't even touched it up to that point, and I didn't feel like I did anything noticeably different. I'm wondering if I hit the edge/lip where it meets up with the rack, because that sits about 2 inches higher than the actual safety arm. Anyway, managed to finish the rep without any problem. I reset and then did a double at the same weight. No doubt I could have done this for a triple. Feels like I'm making good progress.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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11-02-2021, 09:27 PM #1015
Fuk I knew I should have had another rest day. My glutes in particular were still really sore, and as I was going through warm up weights I realized my back wasn't as strong, neither was my grip
Deadlift:
I got up to 405x1 and was so close to just dropping it
315x9 (one less than last time)
I recorded the set with 315, it looked really fast/easy for all the reps, but my right hand just couldn't hold onto it for any more repsBest lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 185x8, 195x5, 215x1
Deadlift: 405x13 (conv tap'n'go with straps)
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11-02-2021, 10:18 PM #1016
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11-03-2021, 07:26 AM #1017
I'll bring my tape measure next bench day, but even at home holding 32" at the index fingers and bringing the tape pulled taught to my chest has my forearms at an obtuse angle, when they are normally about exactly vertical at the bottom, so I might still be kosher.
Here (upload from June) you can clearly see that I'm outside the ring, so I don't think it's farther apart than is allowed, but I will have to measure and see. Pushing against an acute angle from the bottom will make this significantly more challenging, if so... But, rules are rules.Bench: 340
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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11-04-2021, 06:31 PM #1018
Alright guys, the widest ring of the bars at my gym turns out to be 27", not 32"!
Spoiler!
All of these were alternated in sequence; for simplicity of notation I'll just write them linearly, however
Flat Close-Grip* Bench:
275 x 2, 1, 1, 1, 1, 1, 1, 1
Weighted Pullup:
285 x 1, 310 x 1, 315 x 1
Barbell Curl:
135 x 2.5, 2, 1, 1, 1, 1
*Forgot the pause on one of the bench singles; noted as close-grip as they turned out to be 5" closer than maximum width, which I am used toBench: 340
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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11-04-2021, 06:38 PM #1019
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11-04-2021, 08:40 PM #1020
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