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  1. #211
    Work in Progress CW47's Avatar
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    Did my Max Effort Upper today. As mentioned yesterday, this is the final week of my current cycle, so the Max Effort days are meant to be less stressful than normal.

    Floor Press: 175 pounds x 1 rep [PR]
    Previous PR's for this were 165 x 1 last December, and 165 x 3 in February. It's also worth noting that for both of those previous PR's I had my feet firmly planted on the ground and was using leg drive. I've stopped using leg drive on all of my floor pressing now. Decided to go for a heavy single that I didn't need to grind for, and this is where I ended up at. Even though it moved somewhat slowly, I definitely had at least 1 rep in the tank, possibly 2.

    Here's the video of it:
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  2. #212
    Registered User WolfRose7's Avatar
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    Originally Posted by CW47 View Post
    NIce! I totally get that what you're describing is in the context of your own training, and that's why I want to be sure I understand it at least at a basic level, so I can get some kind of idea how it may translate to my own training method. I really appreciate the explanation, it's very helpful.

    That's essentially what I was thinking regarding the Development blocks, but not what I was expecting to hear regarding the Pivot blocks. It brings up another question then. How do Pivot Blocks and Deloads differ? Because what you're describing as a Pivot is pretty similar to how I would approach a Deload.
    ~They might not, it depends how you define a deload really.
    They differ from traditional 50% weight same movement deloads massively, and a pivot generally implies it's based on your recent training block rather than generic.

    But if you are already deloading in an intelligent fashion, based on your recent training, your general needs when dropping fatigue and your future plans then you are already doing the same thing.

    Good rep to call it at as well CW.
    I'm a big fan of straight leg floor press and larsen press
    Last edited by WolfRose7; 05-02-2021 at 12:40 PM.
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  3. #213
    Time is Muscle ECGordyn's Avatar
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    Here's a few vids about pivots to add to Wolf's explanations.



    2020 maxes
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  4. #214
    Work in Progress CW47's Avatar
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    Originally Posted by WolfRose7 View Post
    ~They might not, it depends how you define a deload really.
    They differ from traditional 50% weight same movement deloads massively, and a pivot generally implies it's based on your recent training block rather than generic.

    But if you are already deloading in an intelligent fashion, based on your recent training, your general needs when dropping fatigue and your future plans then you are already doing the same thing.

    Good rep to call it at as well CW.
    I'm a big fan of straight leg floor press and larsen press
    Originally Posted by ECGordyn View Post
    Here's a few vids about pivots to add to Wolf's explanations.



    Thanks Wolf and EC, that is great information, and it all makes sense.
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  5. #215
    Unregistered User MyEgoProblem's Avatar
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    Westside is already already so generalised and has so much variation session to session a pivot block is essentially useles in that setup..

    You don't need to resensitise to something ever changing that you never adapt to...
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  6. #216
    Work in Progress CW47's Avatar
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    Originally Posted by MyEgoProblem View Post
    Westside is already already so generalised and has so much variation session to session a pivot block is essentially useles in that setup..

    You don't need to resensitise to something ever changing that you never adapt to...
    Yes, it wouldn’t make any sense for me to incorporate these concepts into my own programming right now.

    I think it’s just good to be aware of them so I can better understand other peoples programming. And who knows what I may try in the future...
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  7. #217
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    Started today's workout with bench press for the first time this year. All squat racks were taken so I had to use the bench press station without safeties. Did a bunch of singles, asked a guy to spot a top single at 275, which I was ~90% sure I'd get. He asked if I need a liftoff and I said no (hooks rotate forward). He keeps his hand on the bar... wtf so I say "hands off", and he lets go. I felt a bit rushed - he was a pretty huge dude so I wasn't concerned about safety, but I was concerned about his ability to not touch the bar. As I was pressing during the slow part, I though I saw his fingers touch the bar. Afterward he's like "that was all you, I just barely touched the bar". Aaargh. I hate that because I want a sense of how hard the lift was and who knows if "barely touched" is feather finger or like 5 lbs of help. And I didn't wanna ask him for another spot, or awkwardly go ask someone else, so dropped to 265 and did some more singles, and some back off sets.

    Think I'm gonna try this thing where I do a main lift heavy, singles, triples, and maybe a 5x. Then go do a totally different main lift and purposely load it light and go for perfect form and high speed. Turns out squatting 10x at 50% with pause and explosive speed and no form breakdown is pretty tough.
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    2020......................375 / 285 / 505..............186 lbs
    Pre-COVID..............335 / 295 / 499..............185 lbs
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  8. #218
    Registered User WolfRose7's Avatar
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    Originally Posted by jademonkey View Post
    Started today's workout with bench press for the first time this year. All squat racks were taken so I had to use the bench press station without safeties. Did a bunch of singles, asked a guy to spot a top single at 275, which I was ~90% sure I'd get. He asked if I need a liftoff and I said no (hooks rotate forward). He keeps his hand on the bar... wtf so I say "hands off", and he lets go. I felt a bit rushed - he was a pretty huge dude so I wasn't concerned about safety, but I was concerned about his ability to not touch the bar. As I was pressing during the slow part, I though I saw his fingers touch the bar. Afterward he's like "that was all you, I just barely touched the bar". Aaargh. I hate that because I want a sense of how hard the lift was and who knows if "barely touched" is feather finger or like 5 lbs of help. And I didn't wanna ask him for another spot, or awkwardly go ask someone else, so dropped to 265 and did some more singles, and some back off sets.

    Think I'm gonna try this thing where I do a main lift heavy, singles, triples, and maybe a 5x. Then go do a totally different main lift and purposely load it light and go for perfect form and high speed. Turns out squatting 10x at 50% with pause and explosive speed and no form breakdown is pretty tough.
    Ugh bro spots.
    Unless they compete I don't let anyone near me in a commercial lol, I'd rather bail.

    Split sounds fun, if you are going that light you might as well tempo work it and get at least get the rpe up though.
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  9. #219
    Registered User EliKoehn's Avatar
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    Originally Posted by jademonkey View Post
    Started today's workout with bench press for the first time this year. All squat racks were taken so I had to use the bench press station without safeties. Did a bunch of singles, asked a guy to spot a top single at 275, which I was ~90% sure I'd get. He asked if I need a liftoff and I said no (hooks rotate forward). He keeps his hand on the bar... wtf so I say "hands off", and he lets go. I felt a bit rushed - he was a pretty huge dude so I wasn't concerned about safety, but I was concerned about his ability to not touch the bar. As I was pressing during the slow part, I though I saw his fingers touch the bar. Afterward he's like "that was all you, I just barely touched the bar". Aaargh. I hate that because I want a sense of how hard the lift was and who knows if "barely touched" is feather finger or like 5 lbs of help. And I didn't wanna ask him for another spot, or awkwardly go ask someone else, so dropped to 265 and did some more singles, and some back off sets.

    Think I'm gonna try this thing where I do a main lift heavy, singles, triples, and maybe a 5x. Then go do a totally different main lift and purposely load it light and go for perfect form and high speed. Turns out squatting 10x at 50% with pause and explosive speed and no form breakdown is pretty tough.
    That sucks... Even if you truly would have gotten it, that takes the credit away and enough strength to defeat the point of trying again. Sometimes when I anticipate they'll do that, I ask people just to listen for a cry of help and to walk over if I fail lol.

    Originally Posted by WolfRose7 View Post
    Ugh bro spots.
    Unless they compete I don't let anyone near me in a commercial lol, I'd rather bail.

    Split sounds fun, if you are going that light you might as well tempo work it and get at least get the rpe up though.
    Was going to comment the other day, your squat looks like it's close to the x2 bodyweight territory, right? Nice job.

    And thanks all for the videos on the bench form. I will check those out.
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  10. #220
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    Originally Posted by EliKoehn View Post


    Was going to comment the other day, your squat looks like it's close to the x2 bodyweight territory, right? Nice job.

    And thanks all for the videos on the bench form. I will check those out.
    Noo lol, maybe this year tho xD
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  11. #221
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    Originally Posted by WolfRose7 View Post
    Ugh bro spots.
    Unless they compete I don't let anyone near me in a commercial lol, I'd rather bail.

    Split sounds fun, if you are going that light you might as well tempo work it and get at least get the rpe up though.
    There was another guy who I actually wanted to ask because he was the only guy I was confident would do it correctly, judging from the belt, form, number of plates he was squatting, etc. But that guy was doing some kind of circuit so I didn't want to interrupt it. I'm pretty chill and not really pissed about it, just mildly annoyed and won't be asking that guy for a spot again. ¯\_(ツ)_/¯

    I often tend to grind away adding weight and adding weight until I'm not getting good form work in anymore, so gonna try and keep the weight hella low on the second lift for now and just play around with it a bit. Also 50% on squat is really ~65% if you count 80% of bodyweight also being lifted.
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    2020......................375 / 285 / 505..............186 lbs
    Pre-COVID..............335 / 295 / 499..............185 lbs
    July 1, 2019................9 week cut.................164 lbs
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  12. #222
    Registered User jademonkey's Avatar
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    Originally Posted by EliKoehn View Post
    That sucks... Even if you truly would have gotten it, that takes the credit away and enough strength to defeat the point of trying again. Sometimes when I anticipate they'll do that, I ask people just to listen for a cry of help and to walk over if I fail lol.
    If it's a true max I'd rather just wait for a squat rack. Not too worried about "credit" for a weight 20 lbs below my all time max and 10 lbs below pre-cut max. Just looking for a number to plug into the May column.
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    Pre-COVID..............335 / 295 / 499..............185 lbs
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  13. #223
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    C6W Week One, Day 1:

    Squat:
    4 x 6 at 290

    Deadlift:
    2 x 6 at 380

    Optional Exercise 1: Seated Calf Raises
    2 x 12 w/ 70 added (paused reps)

    Optional Exercise 2: Leg Extensions
    2 x 12 at 120 (paused reps)





    Squats are still a work in progress but they're feeling a little more automatic and natural. Depth felt like it was there but upon a close viewing, they might actually be a tad high. Was focusing directly on maintaining a brace and not leaning forward more than is necessary and in this regard it felt much better than in my previous uploads and visibly I don't look as lurched over. For whatever reason this first set was actually the hardest. A lot of this is probably psychological, because I was anxious not to miss a rep and have to modify the whole program (and I physically printed it out to reinforce the sense of immutability), but somehow I never hit RPE 10. I am legitimately serious about squatting well and achieving a respectable status with it, so those please help me know where improvement is needed.

    Deadlifting after challenging squats is a whole different ball game lol. I got both of my sets but it was palpably harder than normal. Frustratingly, I forgot that the optional exercises called for 3 sets each and I only did 2. Oh well.
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  14. #224
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by EliKoehn View Post
    C6W Week One, Day 1:

    Squat:
    4 x 6 at 290

    Deadlift:
    2 x 6 at 380

    Optional Exercise 1: Seated Calf Raises
    2 x 12 w/ 70 added (paused reps)

    Optional Exercise 2: Leg Extensions
    2 x 12 at 120 (paused reps)





    Squats are still a work in progress but they're feeling a little more automatic and natural. Depth felt like it was there but upon a close viewing, they might actually be a tad high. Was focusing directly on maintaining a brace and not leaning forward more than is necessary and in this regard it felt much better than in my previous uploads and visibly I don't look as lurched over. For whatever reason this first set was actually the hardest. A lot of this is probably psychological, because I was anxious not to miss a rep and have to modify the whole program (and I physically printed it out to reinforce the sense of immutability), but somehow I never hit RPE 10. I am legitimately serious about squatting well and achieving a respectable status with it, so those please help me know where improvement is needed.

    Deadlifting after challenging squats is a whole different ball game lol. I got both of my sets but it was palpably harder than normal. Frustratingly, I forgot that the optional exercises called for 3 sets each and I only did 2. Oh well.
    Good work man.

    Deadlift I still see you curling your bicep to lock out the rep. You can even see your tricep flex after you stop at lockout.

    Often my first working set is tough, too, then the sets get smoother. I don't worry about that anymore.

    Accessories are just accessories. Sq & DL are the main focus of that program. Most cycles I ran it I completely cut the accessories, although I'd say leg curls are the most important if you can only do 1.
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    Bench 137
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  15. #225
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    ^^ Thanks man. I think the elbow flexion on the deadlift happens for me necessarily as a result of bringing the scapulae back with the hands fixed in place. Wolf had made a comment about that not being required in the deadlift but I've always been under the impression that you have to lock it out at the top or it doesn't count. Incidentally, my traps are fried today more than anything else.

    C6W Week 1, Day 2:

    Flat Bench:
    160 x 10, 215 x 10, 235 x 8, 245 x 6
    Barbell Row:
    135 x 10, 155 x 10, 185 x 8, 205 x 6
    Lateral Raise:
    25s x 12, 25s x 12, 30s x 10, 35s x 8*
    Lat Pulldown
    190 x 12, 190 x 12, 210 x 9 (failed attempting 10th, drop set final rep at 170), 170 x 8

    A.S.
    Optional Exercise 1 (Rope Tricep Pulldown)
    100 x 12, 100 x 10, 100 x 8

    A.S.
    Optional Exercise 2 (Hammer Curl)
    45s x 8, 40s x 8, 35s x 8

    I was too quick to underestimate this day's programming. Underslept for the second day in a row and I was feeling sluggish and lethargic all day; also most likely a significant carryover of fatigue from yesterday. Protein consumption is counted and on point. *Lateral raises felt nice to return to as I've mostly focused on OHP lately, although the very last rep of the last set was just shy of full completion. Even the benching felt quite a bit heavier than normal and I was a little too ambitious with the lat pulldowns. Rows were very manageable but by the time I got to the vertical pull the fatigue was certainly there. Everything being submaximal or auxiliary, it didn't make sense to record anything today.
    Bench: 315
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    Deadlift: 475

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    Originally Posted by ECGordyn View Post
    Good work man.

    Deadlift I still see you curling your bicep to lock out the rep. You can even see your tricep flex after you stop at lockout.

    Often my first working set is tough, too, then the sets get smoother. I don't worry about that anymore.

    Accessories are just accessories. Sq & DL are the main focus of that program. Most cycles I ran it I completely cut the accessories, although I'd say leg curls are the most important if you can only do 1.
    Or some kind of single leg work, I’m a fan of b-stance goblet squats. Leg extensions are fine from a hypertrophy perspective though.
    Last edited by BeginnerGainz; 05-04-2021 at 06:09 PM.
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  17. #227
    Work in Progress CW47's Avatar
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    Good progress Eli. Your squat looks much improved already.

    Today was my Dynamic Lower Day. Did the following:
    12 inch Box Squat [Speed]: 150 pounds - 8 sets x 2 reps
    Paused Deadlift [Speed]: 275 pounds - 8 sets x 1 reps
    2.5 inch Deficit Stiff Legged Deadlifts: 245 Pounds - 5 sets x 5 reps

    Knees and ankles were bothering me a bit today, and I'm not sure why. They initially were hurting on the squats, but a small adjustment to the stance eliminated the discomfort.
    Paused speed deads were mostly pretty speedy.
    Deficit Stiff Legged Deads hurt a lot, but in a good way.

    Video below shows a set of each of the deadlift variants.

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  18. #228
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    Originally Posted by EliKoehn View Post
    Thanks man. I think the elbow flexion on the deadlift happens for me necessarily as a result of bringing the scapulae back with the hands fixed in place. Wolf had made a comment about that not being required in the deadlift but I've always been under the impression that you have to lock it out at the top or it doesn't count. Incidentally, my traps are fried today more than anything else.
    Ohh...
    Chest through isn't Scaps back...

    Arms long.
    Shoulders down (unshrug) /depression
    Scaps should be relatively spread tbh.
    Lock Triceps
    Flex your pits and pecs.

    I'm taking purely about efficiency.. I highly doubt the elbow flexion is gonna be injurious.. And IF it is, its because you ignored all of the warning signs and bad feels..
    Last edited by MyEgoProblem; 05-04-2021 at 08:33 PM.
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  19. #229
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    Squat singles and lightweight bench press day.

    Squats seem to have suffered a lot from the cut. A couple weeks ago I was close to failing 325 for the 3rd single. Getting much better already after a week of eating maintenance. Top single of 345 today. Was tough, probably had another 10 lbs in me if I wanted to let my form break down but I really want to reinforce better motor patterns. I'll call it ~355 max for May.

    Did some super light bench press - all reps paused and press as fast as I could. I'm more sore than usual now, but only my front delts. Is this normal? I kept my scapula depressed a bit more than when I'm going heavy, would that shift load to front delts (like the pattern is closer to a front raise when scapula are depressed more)?

    How's my form look?


    After reading that other thread about myo reps I've been doing these for pull ups and overhead press, but today my front delts were fried, so switched it up and supersetted machine flys, lateral raises, and machine reverse flys.
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  20. #230
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    Bench looks great, only comment is you can probably leg drive yourself up the pad harder to really help drive that bar back over the shoulders quick as you press.
    But overall, good touch, nice set back, good unrack.. Put some weight on the bar 👌

    I've had an okay if high fatigue few days.
    2ct beltless squat yesterday for a fairly decent 120 single and some hard doubles at 110.
    2ct and Swiss bar bench work.

    Today
    Beltless deficit today, very fatigue but matched 130 x 3 top set from last week.
    Tng 10s on bench
    Myo hip thrusts
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