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  1. #871
    Registered User WolfRose7's Avatar
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    Dev block 4
    Getting somewhere with protocols and tech now, though my top squat single I stayed way to upright initially, probably would have jumped again if I'd nailed the eccentric properly.



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  2. #872
    Clownpilled SaviorSelfJT's Avatar
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    Re: extending the deadline, I'm OK with it

    Originally Posted by EliKoehn View Post

    Regarding the motivation, one thought that's interesting is the cyclical aspect of human psychology - I've observed that I often have a dip in interest in lifting around the beginning of fall, for whatever reason is not entirely clear.

    Initially I started lifting seriously as an escape after my brother died and my serious girlfriend dumped me unexpectedly out of the clear blue after we had long intended marriage and as I was about to propose, in short succession of one another. I was in despair, and it was my last semester of college as well, so lifting was an outlet to export some of my distress.

    Then with covid shutting so many things down for most of last year, once the gyms were back open it was sort of an anchor to normalcy in lieu of other life activities. But now that more time has passed and things seem to be truly resuming their former shape I wonder if some of that fire and rote has subsided somewhat on account of that...

    I'm 25 tomorrow so maybe I'm just leaving some small part of it with the end of adolescence. Who knows?
    I'm right there with you (srs)

    Lifting seems to be a thing that does the best when your life isn't going too well. I really need the bad emotions to push myself on harder sets/workouts

    About the fall weather slump, that may be because fall is almost everyone's favorite season. And if lifting is something that thrives off of bad emotions, it could cause the slump

    And once you get to a point where your lifts aren't increasing much, it starts to get boring, fast. Basically the only thing keeping it fun for me is the adrenaline rush before a really hard set where I'm going to be fighting for another rep like my life depends on it

    Sorry to hear about your brother, and happy belated birthday too. I'm only a tad older than you, but around this age I really started to dread birthdays, cause its a reminder I'm getting older and it seems like life is moving too fast. Seems like just yesterday I was only 10 years old. And seems like tomorrow I'll be elderly and on my deathbed. I think 'quarter life crisis' is definitely a thing.
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x10, 445x5 (dead stop w/ straps)
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  3. #873
    Registered User jademonkey's Avatar
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    I'm a tad burned out on lifting. Not bad, but really busy with life getting ready to move into a van soon. Will have to have a gym membership, but likely won't have much focus or frequency with lifting, so kinda seems pointless to keep plugging away now. But why not, it only takes a few hours per week.

    Anyway, got busy, tired, wanted a few days off lifting. Took 4 days off and back at deadlift today nice and fresh.
    475 single, then 22 singles at 455 in 30 minutes.

    I have this location through the end of October, so I'm good with postponing a bit. Don't really care either way. Maybe 3 or 4 more weeks, taper down a week, and see where I am early-mid October.
    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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  4. #874
    Registered User EliKoehn's Avatar
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    Thanks for the birthday wishes, guys. It was a good one.

    On Saturday, did the following lazy middle-of-errand workout:

    Bench:
    275 x 5, 225 x 8

    EZ Bar Curl:
    3 x 5 at 115

    I'm feeling eager again now. Fewer and further between days last week and a solid three days off and now it's something I'm looking forward to today. Trying to decide right now if I want to do some super-inefficient bro isolation fest today for a maximum pump or another one of those volume tests where I aim to do 100 reps of a couple of major exercises at medium weight.

    Here's some hype music for anyone needing a pick me up.

    https://youtu.be/qnlhVVwBfew?t=490
    Last edited by EliKoehn; 09-08-2021 at 07:59 AM.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  5. #875
    Registered User coachcalande's Avatar
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    Originally Posted by EliKoehn View Post
    That site is great, thanks for the reference. Comprehensive strength assessment, and the info is clean with multi-faceted presentation (never seen anything have a color-coded muscle chart as well as comparative graphs). I am curious how they derive some of those numbers, however. Robert Wilks of course devised a formula to which the score only functions as a coefficient. For reference, I had been using this site (https://strengthlevel.com/), however those data are self-reported.

    Despite the excellent presentation (which suits our purposes here well), if those data are also self-reported, it may skew the objectivity of posting results.

    EDIT: Found the detailed answer in the "About" section. Looks like it's directly based off of Wilks, and the breakdown is clearly explained. I like it!
    Interest in gains, recovery from pec strain or serattus injury may limit my participation
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  6. #876
    Registered User EliKoehn's Avatar
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    Originally Posted by coachcalande View Post
    Interest in gains, recovery from pec strain or serattus injury may limit my participation
    Are you thinking of joining for the finale? Would be fun to have you.

    --

    What I did today and copied from another thread:

    I just threw this together randomly aiming for a comprehensive upper body workout at high volume and medium intensity. This was surprisingly easy, actually. I've done similar volume challenges before and found them notably harder, so I don't know if it is the deload, or I've actually gotten stronger overall, but I felt like I could have upped the weight on a lot of these sets. I was expecting the heavy fives at the beginning to take a lot of gas out of the later work, but that fortunately didn't seem to happen and some of this felt like junk volume or fluff work, so I don't know if this is very good relative to my training level or not. Still, I like the idea of changing it up every now and then and making sure to keep a foot in the door of other training methods.

    Upper: High Volume, Medium Intensity - 45 Sets

    A.S.
    Standing OHP:
    5 x 5 at 135
    Weighted Pull-Up:
    5 x 5 w/ 20 added (~260 total)

    A.S.
    D.B. Incline Press:
    4 x 8 w/ 75s
    Pendlay Row:
    4 x 8 at 225

    A.S.
    Flat Bench:
    3 x 12 at 185
    T-Bar Row (Standing Pivot):
    3 x 12 w/ 90 added

    A.S.
    Barbell Curl:
    4 x 8 at 95
    Tricep Pulldown (Rope):
    4 x 8 at 100

    A.S.
    Hammer Curl:
    3 x 12 w/ 30s
    Lateral Raise:
    3 x 12 w/ 25s

    Barbell Shrug:
    4 x 8 at 225

    Dips:
    3 x failure/1RIR at bodyweight: 12, 10, 9

    Time Goal: 2:30
    **Time Achieved: 2:25**
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  7. #877
    Registered User WolfRose7's Avatar
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    Looks pretty fun Eli.
    Managed to shove this into my lunch break yesterday

    Front squats 85x3, 85x2 for 5 sets
    Chest pin Bench 90, 95, 97.5 x 4
    Cg myo 3 board 90x12,3,3,3,3,3,2 x2
    Ab wheel rollouts 10, 5, 5, 5
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  8. #878
    Work in Progress CW47's Avatar
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    Been out of the loop for a long time. I'm fine with whatever when it comes to the deadline.

    September 9th, 2021: Sumo Deadlift
    335 pounds x 2 reps

    Been almost 2 weeks since my last workout. Moving kicked my ass. Still not recovered, and have tons of stuff to do yet. Decided I needed to try to get back into lifting, so I managed to fit in a short workout before sleeping. Started out feeling good on the initial sets and reps. As soon as it got reasonably heavy it felt all kinds of weird. Ended up jumping from 315 to 365, thinking I'd do a single there and that would be it, but it felt wrong before I even broke the floor. Didn't push it. Dropped back down to 335 for a double and called it good. I'll take my time getting back into it. No reason to force it.

    The new setup should be good once I get it all done, but it's not great right now. I setup in a storage room in the basement because the the ceiling is open and I'll be able to do a real standing OHP, and eventually be able to get a normal rack (and hopefully lat pulldown) fit in there as well with the extra height between the floor beams above it. It's definitely a tighter space though, and will take some getting used to. Had to shove a crapload of stuff under the platform to get it somewhat level. It's actually pretty good on the main part of the platform where I do the lifts. It's pretty uneven in some other spots, but at least it shouldn't affect the lifting at all. One of the good things about the area is that there's already pegboard on one of the walls. Just need to get some hooks for it and I should be able to hang most of my stuff there. There's plenty of room on other walls to, if needed.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  9. #879
    Registered User jademonkey's Avatar
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    Currently at the gym.

    Took hours to fall asleep, slept in, feeling really blah at the gym, failed 355 squat again, brachioradialis pain coming back.

    Is this what 37 feels like?
    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. #880
    Registered User WolfRose7's Avatar
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    Originally Posted by jademonkey View Post
    Currently at the gym.

    Took hours to fall asleep, slept in, feeling really blah at the gym, failed 355 squat again, brachioradialis pain coming back.

    Is this what 37 feels like?
    Nah.

    Just a lot of factors adding up and failure to account for it and take accept a lighter top set for the day.

    That's not a knock either. We have all done it.. Many times..

    Take an extra days rest or even pivot out if needed. Come back lighter than you think and take steady jumps, will build back stronger.

    And remember after the first 3-6 months, there's very little that's linear about training. It's all peaks and valleys
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  11. #881
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by jademonkey View Post
    Currently at the gym.

    Took hours to fall asleep, slept in, feeling really blah at the gym, failed 355 squat again, brachioradialis pain coming back.

    Is this what 37 feels like?
    Smooth sailing after 38.

    Not really.
    Have I now become your enemy by telling you the truth?
    Galatians 4:16
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  12. #882
    Registered User EliKoehn's Avatar
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    Squat:
    3 x 5 at 315
    Deadlift:
    2 x 6 at 365

    Surprised the squats were doable since I haven't done them in a couple weeks.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  13. #883
    Registered User WolfRose7's Avatar
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    For anyone with an interest in velocity and force data. The WL Analysis app for android is super good.
    Also has by far the best bar path tracker I've seen that always cuts miscellaneous movement and the eccentric and concentric separately (essential for velocity measuring).

    Short of some of the very expensive measurement tools haven't found anything like it.






    You can see me dip forward due to not setting hips back enough on my top squat, and also rocking back on my heels out of the hole.
    Catching this before my down sets let me really focus on both setting hips properly and keeping forward out of the bottom.

    Bench less so... Bar path was excellent on the top single and worse on the hard triple
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  14. #884
    Registered User tankb195's Avatar
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    Smile Exercises

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    *************.us/6983351 goto link
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  16. #886
    Registered User EliKoehn's Avatar
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    Worked out with a buddy, bench only, pyramid up and then down.

    Flat Bench:
    225 x 10
    245 x 8
    245 x 8
    275 x 5
    295 x 1 (failure on second rep)
    315 x 1 (negative only)
    245 x 6
    245 x 6
    235 x 8
    235 x 8
    135 x 24 (AMRAP burnout)
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  17. #887
    Registered User WolfRose7's Avatar
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    Originally Posted by EliKoehn View Post
    Worked out with a buddy, bench only, pyramid up and then down.

    Flat Bench:
    225 x 10
    245 x 8
    245 x 8
    275 x 5
    295 x 1 (failure on second rep)
    315 x 1 (negative only)
    245 x 6
    245 x 6
    235 x 8
    235 x 8
    135 x 24 (AMRAP burnout)
    Chest pumpening.

    More app fun and a solid session



    + heavy 2 board bench for trips up to 125kg.
    2x myo activations per leg FFE split squats
    Myo Seated 2x Miniband low rows
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  18. #888
    Registered User EliKoehn's Avatar
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    ^^ Indeed.

    A.S.
    Pullups (bodyweight):
    1, 10, 8, 8, 1
    Dips (bodyweight):
    10, 8, 8, 8, 8 (unsure whether I did that last one or not, wasn't actively writing it down)

    A.S.
    Pendlay Row:
    4 x 8 at 225
    Flat Bench:
    4 x 8 at 225
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  19. #889
    Work in Progress CW47's Avatar
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    Slowly working back into it...

    On Sept 11th I did standing OHP for the first time in about a year and a half (one of the perks of my lifting area in the new house is that as long as I'm lined up right the plates will fit between the rafters and allow me to do this. It felt pretty good, and I worked up to a double at 105 pounds. My previous PR was 115 a couple of years ago, so this was a great result, and was still not too close to failure.

    Then today I did 16 inch Box Squats. Was looking for a squat variant that I could do without fatiguing myself too much, and this seemed like a good fit. Did a top double at 225 pounds. Not gonna lie, it felt heavy. It accomplished what I wanted for the day though, so I'm happy with it. I'll continue increasing the weight and adding volume in each day, and should be back to my normal routine soon enough.

    Here's video of me doing the box squats in the new lifting area. You really can't see much because of the position of the camera. The room is only about 10 feet x 11 feet, so not much extra space outside of the lifting platform. Lighting actually look much better than I thought it would.
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  20. #890
    Registered User WolfRose7's Avatar
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    Good to see you back at it Cw, though I think you need a lower box

    Nothing exciting from me, just Day3 work

    Fronts 85x3, 82.5 for 5 dubs
    Chest pin bench 90, 95, 100, 105 x 4
    3 block cg bench 2x myo activations with 95kg. 13 total sets.
    Ab wheel 12,6,6,6 reps.
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  21. #891
    Registered User EliKoehn's Avatar
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    @CW, good squat, but agreed on the lower box.

    A.S.
    Standing OHP:
    4 x 8 at 115
    Barbell Curl:
    4 x 5 at 115

    Short and sweet, and felt pretty good. I've never done that arrangement with OHP and it felt just one notch below maximal intensity, which appears to be a sweet spot for many. Curls were relatively easy and I should have attempted more reps I think.
    Bench: 320
    Squat: 375
    Deadlift: 495

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  22. #892
    Work in Progress CW47's Avatar
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    Oh, the 16 inch box is for sure above parallel for me at that setting. I'm using an adjustable plyo box and can change the height pretty easily. I've done box work at 12 inches as well, which puts me basically at parallel. But the 16 inch box has had the most carry over to my competition squat. It sits me almost exactly on my sticking point, so the work at that height has made me stronger in that portion of the lift.

    Did Larsen Press today. It's the first time I've felt relatively normal since getting back into it. Worked up to a top set of 155 pounds x 3 reps. Pretty sure that's the most I've ever done on the Larsen Press. It felt solid and balanced. Final rep moved a bit slow, and was probably around an 8.5-9 RPE.

    I'll do at least 1 or 2 more sessions with 2 or 3 rep top sets and then start getting back into heavier singles if I'm feeling good at that point.
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  23. #893
    Registered User EliKoehn's Avatar
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    Squat:
    4 x 8 at 275
    Deadlift:
    3 x 3 at 385

    Left the gym feeling invigorated and as though I still had gas in the tank. 385 amazingly felt light for a few triples on the deadlift even after the squats and I should have attempted 405. Multiple sets of 8 at 275 is definitely a step forward: the first set was miserable, the second easier, the third again really hard, and somehow the fourth felt easy. So a lot of this is a battle of the mind, it seems. If it was sheer physical difficulty it wouldn't be getting easier... Of course, this is light weight by any competitive standard, but the progress is rewarding.

    EC, if you're reading this, know that your participation in this forum did a lot to encourage me to grow a pair and squat heavy. I'd feel bad having wasted even more time neglecting them in calling myself serious about lifting. I understand if you've got more important things to do but wanted to say iron sharpens iron and I doubt I'd have gotten around to trying harder were it not for that.
    Last edited by EliKoehn; 09-15-2021 at 05:46 PM.
    Bench: 320
    Squat: 375
    Deadlift: 495

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  24. #894
    Registered User EliKoehn's Avatar
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    Good one today.

    A.S.
    Flat Bench:
    5 x 8 at 225
    Bent Over Row:
    5 x 8 at 205

    A.S.
    Incline DB Press:
    4 x 10 w/ 75s
    Lat Pulldown:
    4 x 10 at 190

    A.S.
    Barbell Curl:
    3 x 12 at 75
    Standing OHP:
    3 x 12 at 75

    A.S.
    Lateral Raise:
    1 x 15 w/ 20s
    Tricep Pulldown (Rope):
    1 x 10 at 100 (last few reps were poor)

    Felt invigorated and strong throughout. Burned out at the very end, however.
    Bench: 320
    Squat: 375
    Deadlift: 495

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  25. #895
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by EliKoehn View Post
    EC, if you're reading this, know that your participation in this forum did a lot to encourage me to grow a pair and squat heavy. I'd feel bad having wasted even more time neglecting them in calling myself serious about lifting. I understand if you've got more important things to do but wanted to say iron sharpens iron and I doubt I'd have gotten around to trying harder were it not for that.
    Yeah man I still follow this thread. I definitely appreciate your appreciation. It's cool to see everybody trucking along, and it's good to see you've got in the groove with more complete lifting. Squats really are awesome, and I think they're the hallmark of a dedicated lifter.

    But presently I've just dropped all inclination to grind heavy. I'm not too worried about that, as I know I'll get it back sometime, though I regret my body getting softer recently. No big deal, it's just part of bigger cycles: 2018 was a great year for lifting, 2019 sucked, 2020 was great, and it looks like 2021 is lame for lifting for me. Honestly I was always a loner in the gym, in my zone and happy there lifting weights. Recently too much fiddling with programs and tracking and apps and filming and posting different places all just kinda got on my nerves. Also life changed in May and that changed daily rhythm. I could have pushed on if I'd really wanted to but I need to do more things in a day than I used to and enjoy daily life more.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

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  26. #896
    Work in Progress CW47's Avatar
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    A balanced life can be elusive, and it's a good thing to always be working towards. Pulling back from certain things can be helpful. I've definitely done the same over the last year, with no regrets. None of us are under any obligation to do anything related to lifting, and it's healthy to always be reassessing this aspect of our lives and adjusting it, along with other priorities in our lives. We're under no obligation. In fact, to me that's part of the beauty of interacting here. We're all here and engaging with each other of our own free will, because it provides some value to us. And we're free to stop at any time.

    Anyway, still getting back in the groove. It's taking a while. Did some heavier work today.
    Block Pull - 2.5 inch: Worked up to 365 pounds for two singles. I was planning to do a double or triple at this weight, but it felt very heavy so I adjusted to the 2 singles instead. Planning 1 more bench session before I dive back into my normal programming again (and even then I'll adjust according to how I'm feeling on a given day).
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  27. #897
    Work in Progress CW47's Avatar
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    Bench Press w/3 Board: Worked up to 175 pounds x 3 reps

    Bench feeling quite heavy again today. After doing 155 x 1, I wasn't sure I'd even get 1 rep at 175, but managed 3 without any problem at all. I'm going to be putting my own twist on my programming. I'm primarily going to continue with daily maxing with backoff work of around 80% of my daily max for 1-3 sets of 3 reps. Bench days is the biggest changes will be. I will have a couple of days where my main work will be 6x6 or 8x8 rather than maxing. I'm also planning a couple of bench days where I'll do speed work in place of the normal backoff work. Along with a bunch of new exercises, there will be some other twists mixed in here and there as well.
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  28. #898
    Registered User WolfRose7's Avatar
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    Originally Posted by CW47 View Post
    Bench Press w/3 Board: Worked up to 175 pounds x 3 reps

    Bench feeling quite heavy again today. After doing 155 x 1, I wasn't sure I'd even get 1 rep at 175, but managed 3 without any problem at all. I'm going to be putting my own twist on my programming. I'm primarily going to continue with daily maxing with backoff work of around 80% of my daily max for 1-3 sets of 3 reps. Bench days is the biggest changes will be. I will have a couple of days where my main work will be 6x6 or 8x8 rather than maxing. I'm also planning a couple of bench days where I'll do speed work in place of the normal backoff work. Along with a bunch of new exercises, there will be some other twists mixed in here and there as well.
    I like the approach.

    My bench definitely wants heavy singles and triples to progress, but I throw in plenty of higher rep chest n tri focused variations.

    Edit: speaking of bench, still trending up nicely.
    ERM 130, if I could hit 140 next block I would be very happy.

    Last edited by WolfRose7; 09-18-2021 at 07:34 AM.
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  29. #899
    Registered User jademonkey's Avatar
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    Went to the gym last Monday and got a text from my wife saying a friend we just hung out with tested positive, so I left. Vaccinated, but still. Got tested, negative. Back to the gym on Friday.

    I've been weighing in in the 166's. Just can't seem to make myself eat enough, and losing strength. Definitely feel like getting enough calories, even if a lot of them are alcohol, is better for strength than not getting enough. Kinda bummed that quitting 95% of my alcohol consumption caused me to lose strength, but at least I'm healthier and look and feel better.

    Tested the 3 main lifts at 345 / 270 / 480. That's 70 lbs less than the end of 2020. Wilks is a few points up though lol.
    Tried stuffing my face in the evenings over the weekend and still down to 165 today.

    Around the same time I cut the booze, I had a blood test and had high cholesterol. My typical lunches, an attempt to get as much fat and protein as I could, consisted of cheese and salami. So I cut those and haven't figured out an easy way to stuff my face with fat and protein at lunch. Lately been eating handfuls of nuts and slices of turkey, but that's not nearly enough calories. In addition, I'm spending tons of time finishing up my campervan build and can easily go the whole day out there skipping lunch with nothing but a couple cans of soda and a quick run inside for a handful of nuts and a glass of milk.

    Even if I figure out how to make myself eat enough, not sure I can dig myself out of this hole in the next few weeks.
    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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  30. #900
    Registered User WolfRose7's Avatar
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    Protein shakes are under rated when busy. Particularly ones you can chuck extra cals in if needed.

    If you can't hit calorie targets at least hit protein ones and you'll probably do okay.

    Biltong/jerky is great too very low effort.

    With access to cooker my go to quick lunches are pizza or tortellini, if I only had a microwave I'd make chilli/curry and take that.

    I won't mention my weight 😂 I got told to mass so I'm massing lol.
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