Calling anyone interested in a friendly strength competition for this spring/summer

[EliKoehn]

C6W Week One, Friday

Squat:
4 x 6 at 290

Deadlift:
2 x 6 at 380

A.S.
Optional Exercise 1 (Seated Calf-Raise, Paused):
3 x 12 w/ 70 added
Optional Exercise 2 (Leg Extension, Paused):
3 x 12 at 100

This program makes you hit the ground running... Took ample rest between sets so as not to risk missing a rep, as I'm easing into this. Took a full week off to deload prior to starting this. Squats were mostly a psychological challenge and got easier each set. I suspect there was some "squatmorning" action going on but hopefully not too severe, but depth felt like it was there relative to when I've worried about it and ended up getting it. Almost failed first set of deadlift on final rep, but not on the second. Optional exercises were actually hard from fatigue, and my legs were wobbling a little from just standing when I was done.

Looking forward to proceeding with this program.

[EliKoehn]

C6W Week One, Saturday

A.S.
Comp. Bench:
160 x 10, 215 x 10, 235 x 8, 245 x 6
Pendlay Row:
160 x 10, 215 x 10, 235 x 8, 245 x 6

A.S.
Standing OHP:
85 x 12, 85 x 12, 90 x 10, 95 x 8
Lat Pulldown:
170 x 12, 170 x 12, 190 x 10*, 210 x 8*

A.S.
Optional Exercise 1 (DB Lateral Raise):
25s x 12, 25s x 12, 25s x 12

Optional Exercise 2 (BB Curl):
85 x 12, 75 x 12, 65 x 12

*Pulled to chin, not collar - ideally aiming for collarbone

--

Unlike last time, I have no concern that the benching is too easy. With a proper comp pause it was much harder, and final two sets were @9 or 10. Possibly a bit detrained and just need to bounce back, having taken a full 8 days' break from benching until today, but still, was a legitimate challenge. Decided to row 1:1 intensity on the days where the rep schemes for the two exercises match. The rows were fairly heavy but not as hard as the bench, which is surprising having deadlifted heavy only yesterday.

Started with a lighter OHP weight this time as I failed 95s last time around and at that time I wasn't even comp benching, so I thought it a better move to lower the weight for the other press and make sure everything is manageable at the prescribed rep ranges. Lateral raises felt hard but all but the very last rep were clean and quite controlled. The curls were actually very hard by the time I got to them, about equally so as I reduced the weight. Incidentally I thought dropping it to 85 would do the trick for straight 12s but no lol.

Took a little bit too long to get this done at somewhere around 1:30-1:45 but am not too concerned as premium is on the strength training and hitting the numbers as written. Still will work on reducing rest intervals a bit.

[SaviorSelfJT]

@Eli are you going to try rolling the bar to you for deadlifts, based off of that thread?

I remember trying it once a long time ago and hit a nice PR but for some reason I totally forgot about it. I might try it again. The best way I can describe it is it makes you feel like you get the "rebound" effect like when you divebomb a squat lol

----

Overhead press-
155x10
155x9
155x8
155x7
155x6
155x5
155x4
155x3
155x2
155x1

A lot of grinders on the OHP, but I got the pyramid sets done here

Rows-
185x10
185x10
185x10

Form was getting really sloppy on the rows so I stopped there. I think my biceps were the limiting factor

[CW47]

Off to a good start Eli.

That pyramid training makes me sick to my stomach just thinking about it Savior.

I've used the rolling technique here and there. Sometime it feels great, and other times it throws me off. Probably something you need to do regularly to get consistent with (but I suppose that's true of everything). It does definitely help me get into a deeper position, and get more air/better bracing. Actually the main benefit I got out of it was that it helped me break out of the habit of getting my weight too much on my toes. Guess it allowed me to sit back more. And one I got the 'feel' for that I was able to duplicate it without rolling the bar. It's definitely worth experimenting with I think.


November 28, 2021: Squat
265 pounds x 1 rep
225 x 3
135 x 5
Squats were not feeling great today. Maxed out 265 after hitting a grinder there. The main issue was that I just wasn't able to keep my weight back and kept getting pulled forward. I did some extra back off work to focus on this. Not sure it was any better, but at least got in a little more volume.

I just bought a whole bunch of stuff over the last couple of days. Got a Rep 4000 rack with extra weight storage, the lat pulldown, flip down safeties and some flat J-Cups. Ordered dip bars from Titan, a Monolift attachment from Rogue, and a Texas Deadlift Bar. Also just got an Elitefts SS Yoke Bar. This will basically have me set for many years to come now. Only other thing I really need is some bar storage and maybe 1 more pair of 45's.

I will either sell or give away the rack I'm using right now (I have a couple of people I know that may want it that I'd be willing to just give it to). Also considering selling the Bamboo Bar. With how minimal my training is right now I'm not getting any use out of it, and may not for several years. Also need to consider selling one or both of my adjustable plyo boxes... These would help me recoup some of the costs of the newer equipment, and free up some space (which is at a premium). Anyway, I'll be a busy man disassembling and assembling things pretty soon here, lol.

[CW47]

November 29, 2021: Bench Press
185 pounds x 1 reps
145 x 3
Decent effort today. Reps moved fast all the up through 175. 185 went pretty smoothly as well, so I took a shot at a new PR at 195 and it hardly got off my chest. Back off work was easy and felt good. Last 3 max bench attempts ended up at 190, 185, and 185. This weeks rep at 185 was the fastest I've done at that weight, so I seem to be continuing to progress slowly even though I didn't hit a PR today. And at the very least I'm able to consistently hit weights that I couldn't a few months ago.

[EliKoehn]

@Savior, yes I'm going to give that a try. By a good coincidence, tomorrow's deadlifts are programmed quite light and should allow for some form experimentation.

@CW, thanks, and you too. Are you training with comp bench form, or touch and go? When I originally did this program, I ignorantly benched T&G and then commented that I thought the benching volume was a bit low. Switching to comp form this time, it is significantly harder and I'm actually more worried about it going forward than I am the squat, given these first two days.

C6W Week One, Monday

A.S.
Comp. Bench:
160 x 10, 215 x 10, 235 x 8*, 245 x 6*
Pendlay Row:
160 x 10, 215 x 10, 215 x 8, 245 x 6

A.S.
Standing OHP:
95 x 12, 95 x 12, 100 x 10, 105 x 8
Lat Pulldown:
170 x 12, 170 x 12, 190 x 10, 210 x 8

A.S.
Optional Exercise 1 (DB Lateral Raise):
3 x 8 w/ 30s
Optional Exercise 2 (BB Curl):
3 x 8 at 95

*Final rep of 8, and third rep of 6, not paused properly. Got distracted by someone walking right next to me in the latter case, and from difficulty in the former.

Got this whole thing done faster than on Saturday, about 1:20 or so and between some sets I had to wait longer than I would have because it was crowded, so I think this is about right. Mistakenly forgot to increase weight on third set of rows, which was a bit frustrating because they were feeling better overall, and even the final set felt clean. Final reps of heavier lat pulldowns were somewhere between the chin and the collar, while really I want to bring it all the way down. Making note of this each time to track difficulty and degree of improvement. Curls however (and lateral raises, for that matter) felt great and totally controlled at a heavier weight than I could manage on Saturday.

Biggest worry is actually bench. It is just getting started and those final two sets were already close to failure. If I end up having to lower the max target below three plates but actually get a legit comp bench, I'd be happier than only managing touch and go for three again.

[EliKoehn]

Decided to wait for a low rep day to try the rolling thing, since it seems wasteful at submaximal weight for higher reps.

C6W Week One, Tuesday

Squat:
4 x 8 at 255

Deadlift:
2 x 8 at 335

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

Optional Exercise 2 (Leg Extension):
3 x 8 at 120, paused





On the squat, looks like I need to work on bracing and controlling the ecentric better, as you can see I'm sort of "plunging" into the hole. The cue I was focusing on was keeping my chest up, so as to avoid the squatmorning pitfall I'm prone to. Looks like on rep 7 I ended up doing this somewhat. Depth appears to be there and felt good, but any criticism welcome if you notice something.

Deadlift was pretty easy. You can see the bar bump my legs and move out of place early on, and my hips rise somewhat as the set progresses, but I think that's due to setting up too low to begin with.

[CW47]

Both look good to me Eli. Didn't you just max out at 8 reps at 315 a few weeks ago? And now you did 335 for 2 sets of 8? Nice! (I may be misremembering though...)


November 30, 2021: Sumo Deadlift
385 pounds x 1 rep
395 x Fail
Thought I was going to PR today, but ended up just equaling it. I very well may have hit a new high if I'd just gone for 390 instead of 395. The 385 was a little sloppy though, and I thought I had a really good shot at 395 or 400 if I stayed tighter out of the bottom. I managed to stay in a really good position on the failed attempt, but just couldn't quite break it off the floor. The video below shows both the successful and the failed attempt.

[EliKoehn]

You've got to be close to 405. Not sure how ideal everything was for this attempt (rest, stress, nutrition, recent neural adaptation etc.) but even still you should be able to get it soon I'm confident. Going for a second rep and failing can be demoralizing but there's a big difference between a single and a double for maximal poundage, and that first rep went up very smoothly.

Speaking of which, you are not remembering wrong: I did only get 315 for 8 on that recent attempt. That was not a great day for me though and 10 was the most I've ever done at that loading. Props to Jade and Savior for blowing that out of the water lol. Maybe under ideal circumstances I can play in that ballpark, but we'll have to see.

[CW47]

Yeah, feels like over 400 is very close. The first (successful) attempt was at 385, tying my PR. The second (failed) attempt was at 395. Even though it didn't move, I could feel it was very close to breaking the ground, and I'm pretty confident I can lock out anything I can get off the ground right now.

[EliKoehn]

Looking forward to seeing when you get it.

C6W Week One, Wednesday

Comp Bench:
250 x MR (6 achieved)

Pendlay Row:
225 x 10, 225 x 10, 235 x 8, 245 x 6

A.S.
Standing OHP:
100 x 12, 100 x 12, 105 x 10, 110 x 8
Lat Pulldown:
150 x 12, 150 x 12, 170 x 10, 190 x 8*

A.S.
Optional Exercise 1 (Lateral Raise):
3 x 8 w/ 30s

Optional Exercise 2 (Hammer Curl):
3 x 8 w/ 40s

*Final rep was about an inch shy of the collar.






I am somewhat concerned about this bench. Last time around I got the 250 for 10 touch and go fairly easily. The comp pause does add a lot of difficulty, and some recent sets of T&G while in a deficit were on par with what I had been able to do in the past, so I think it is mostly owing to the change in form rather than lost pressing strength. Regardless, the right move and mindset is simply to keep working hard and making sure to observe the important principles of rest, nutrition, points of form, and simply doing the lifts as prescribed. If I have to log the number back but I'm doing all of that, that's okay. I'm in this long term.

[SaviorSelfJT]

Damn dude, looking ripped

---

Bench-
295x2
225x8

I think my pressing muscles are still tired. Triceps were really sore for a few days after the last work out

(bench supported) Rows-
135x3
185x3
205x3
225x3
245x3 (not all the way up lol)

My lats were really sore for a few days after these last time (185x3x10). I know soreness doesn't indicate much, but I think there might be something to these rows.
I took a vid of them with 225, here's what they look like (yes was lifting in jeans lol):


Shrugs-
315x20

Rev grip curls:
45x8
65x8
85x8

[WolfRose7]

Both look good to me Eli. Didn't you just max out at 8 reps at 315 a few weeks ago? And now you did 335 for 2 sets of 8? Nice! (I may be misremembering though...)


November 30, 2021: Sumo Deadlift
385 pounds x 1 rep
395 x Fail
Thought I was going to PR today, but ended up just equaling it. I very well may have hit a new high if I'd just gone for 390 instead of 395. The 385 was a little sloppy though, and I thought I had a really good shot at 395 or 400 if I stayed tighter out of the bottom. I managed to stay in a really good position on the failed attempt, but just couldn't quite break it off the floor. The video below shows both the successful and the failed attempt.

It doesn't matter per say, but in case you care that's reds in most meets for me. Not locked out.

Easy 45m day 3 for me today.
Week 1, Test on week 4.

High Bar Squat, beltless
110 x 3@8 110 x 2 *3sets

1 Board Bench, soft touch
100, 105, 107.5 x 4

Cg 2 board Bench Myox2
80x12, 3,3,3,3,3
75x11,3,3,3,3

Bb Curls Myo
27.5x12, 3,3,3,3,3,3,3

[EliKoehn]

Damn dude, looking ripped

---

Bench-
295x2
225x8

I think my pressing muscles are still tired. Triceps were really sore for a few days after the last work out

(bench supported) Rows-
135x3
185x3
205x3
225x3
245x3 (not all the way up lol)

My lats were really sore for a few days after these last time (185x3x10). I know soreness doesn't indicate much, but I think there might be something to these rows.
I took a vid of them with 225, here's what they look like (yes was lifting in jeans lol):


Shrugs-
315x20

Rev grip curls:
45x8
65x8
85x8

Thanks, I was actually concerned I looked soft and pudgy (and unfortunately I think that's true) but I appreciate the kind word.

Any particular reason you're doing them chest-supported instead of just standing?

It doesn't matter per say, but in case you care that's reds in most meets for me. Not locked out.

Easy 45m day 3 for me today.
Week 1, Test on week 4.

High Bar Squat, beltless
110 x 3@8 110 x 2 *3sets

1 Board Bench, soft touch
100, 105, 107.5 x 4

Cg 2 board Bench Myox2
80x12, 3,3,3,3,3
75x11,3,3,3,3

Bb Curls Myo
27.5x12, 3,3,3,3,3,3,3

Board bench is just a loaded flat sheet of wood?

[EliKoehn]

And the squats get real again today.

10 at 80%, followed by back-offs...

Time for overly-dramatic bro hype:

[CW47]

It doesn't matter per say, but in case you care that's reds in most meets for me. Not locked out.

Yeah, totally get that. Even though it felt fully locked out, I thought the same when I watched the video footage of it. I tweaked my back pretty good at one point on the lockout of some speed pulls, and it's made me hesitant. I'll have to work on that.

Good luck on those squats Eli!


Two days ago I did bench work - Wide Grip - 145 pounds for 4 sets of 6. Was supposed to be 6x6, but I was done after four. Next time through I'll either change this to 8x8 at a lower percentage, or swap it out for something different.

Yesterdays workout was going to be my first time using the SS Yoke Bar I bought. But then I got home and saw that the boxes full of parts for my new rack had arrived. So my workout consisted of me carrying them inside, and down the stairs. Best workout I've had in a while, lol. I won't be able to assemble it yet though because some of the pieces are still in transit. So unless they show up today I'll try again to get in that workout with the Yoke Bar. Looking forward to trying it out!

[SaviorSelfJT]

Any particular reason you're doing them chest-supported instead of just standing?

The main reason is I'm trying to save stress from my lower back

My lower back can't handle the stress from deadlifts and rows

[EliKoehn]

@CW Thanks, it's not as foreboding as last time when I didn't know if I could even do it, but it's going to be tough stil. Really liberating going into it and finding out that you're capable of something.

The main reason is I'm trying to save stress from my lower back

My lower back can't handle the stress from deadlifts and rows

Gotcha. That's probably smart at the intensity you're doing them, too. That "lurched forward" posture feels natural to me for some reason so they don't seem to conflict too much, but then I've never deadlifted 315 for 15 reps lol.

[EliKoehn]

Woohoo! Completed all prescribed reps. Legs were so wobbly that I couldn't stand still while peeing afterwards though. Signs of a good leg day I guess lol.

Squat:
290 x MR10 (10 achieved @9 or 10)

Extra Volume Squats:
5 x 3 at 295 w/ 60 seconds' rest (rest was approximate, but truly close to about one minute as I was roughly counting in my head between each set)

One Plate Deficit Deadlift:
3 x 8 at 315

Optional Exercise 1 (Leg Extension, Paused):
3 x 8 at 120

Optional Exercise 2 (Seated Calf-Raise, Paused):
3 x 8 w/ 90 added

[SaviorSelfJT]

Deadlift:
435x1

https://streamable.com/mcuqgx

I changed two things there
One is the ROLL
Second I decided to try a belt again

The weight flew off of the floor like nothing, slowed down a bit near my knees, then sped back up

Usually the floor is my weak point, somehow there it wasn't

I was going to try the AMRAP @315 afterwards, but bitched out after one rep lol, cause my hands were really hurting and I knew I wouldn't make it. Still planning on doing it soon

[EliKoehn]

Probably was easier at the start because it wasn't dead off the floor from the roll. Are you going to do sumo like Jade for the AMRAP or stick with conventional?

--

C6W Week Two, Saturday

Flat Bench (failed attempt):
230 x 10, 245 x 7 (failed halfway on 8th and final rep), 255 x 6-8 (6 achieved @9.5)*

*First set had a couple of accidental short pauses, then on second and third sets I switched to T&G, as I had already hit @9 or 10 on the first set.

Pendlay Row:
225 x 10, 245 x 8, 245 x 8

A.S.
Lat Pulldown:
150 x 10, 170 x 8, 190 x 6
Standing OHP:
100 x 10, 115 x 8, 135 x 6

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

Optional Exercise 2 (Lateral Raise):
3 x 10 w/ 25s

I am disappointed that I failed on the bench, but realize that failure is an integral part of the process of progression and so desire to identify whatever the weak point is and train it. Receiving setbacks from time to time is also psychologically healthy: I'd rather have some humility dealt to me and be forced to work harder than to entertain conceit and slack off, even slightly.

That said, not sure what specifically is going on with my bench being notably weaker lately.

[WolfRose7]

Thanks, I was actually concerned I looked soft and pudgy (and unfortunately I think that's true) but I appreciate the kind word.

Any particular reason you're doing them chest-supported instead of just standing?



Board bench is just a loaded flat sheet of wood?

Varies but tradition a 2x4 yeah.
So 1 board is generally 1.5 inches, 2 board 3 inches etc

[WolfRose7]

Deadlift:
435x1

https://streamable.com/mcuqgx

I changed two things there
One is the ROLL
Second I decided to try a belt again

The weight flew off of the floor like nothing, slowed down a bit near my knees, then sped back up

Usually the floor is my weak point, somehow there it wasn't

I was going to try the AMRAP @315 afterwards, but bitched out after one rep lol, cause my hands were really hurting and I knew I wouldn't make it. Still planning on doing it soon

Was a nice lift.
If you stick with the tech I think you'll want a good regular dose of just below the knee pause deads for assistance

[CW47]

December 3, 2021: 16" Box Squat - SS Yoke Bar
245 pounds x 1 rep / Failed 2nd rep
Misjudged how much I could do. Thought the second rep was a sure thing, but it wasn't. Strange feeling squatting with this bar. You know that feeling you get when you get off a treadmill and walk normal - I got that same feeling when walking after using this bar, except in the opposite direction. You're usually moving your balance forward on a treadmill, but with this it needs to move backward. Should definitely help me with my tendency of getting too far forward on squats. I like it.

[ECGordyn]

That said, not sure what specifically is going on with my bench being notably weaker lately. ]

Do you fail halfway every time? Maybe try addressing that with a specific variation, such as pin bench. 2 ct pause is also good for teaching position and control from the bottom.

Maybe also time to try out a powerlifting arch? Not only for reduced ROM but also for more leverage against the bench while driving the bar up.

[EliKoehn]

Do you fail halfway every time? Maybe try addressing that with a specific variation, such as pin bench. 2 ct pause is also good for teaching position and control from the bottom.

Maybe also time to try out a powerlifting arch? Not only for reduced ROM but also for more leverage against the bench while driving the bar up.

If I fail a bench, it's almost always about 2-3" off the chest. I seem to have an easier time grinding out whatever I can push through that sticking point.

I'd be happy to try a variation, but don't want to scrap the program, and I'm only on week 2. Do you mean for warm ups? A 2 count pause would make the viable working weight much lighter than what's prescribed.

Regarding the arch, I am actually trying to use it already and am not sure what I'm missing. Pulling scapulae back and then downward as much as possible while keeping my butt fixed in place and feet planted solidly is all I know how to do. Maybe it's a flexibility/mobility issue I could train with stretches or some accessory work? I think it's slightly improved over earlier this year, but this is about all of the arch I could manage on a recent set: https://www.youtube.com/watch?v=jEebOZApufo

[ECGordyn]

If I fail a bench, it's almost always about 2-3" off the chest. I seem to have an easier time grinding out whatever I can push through that sticking point.

I'd be happy to try a variation, but don't want to scrap the program, and I'm only on week 2. Do you mean for warm ups? A 2 count pause would make the viable working weight much lighter than what's prescribed.

Regarding the arch, I am actually trying to use it already and am not sure what I'm missing. Pulling scapulae back and then downward as much as possible while keeping my butt fixed in place and feet planted solidly is all I know how to do.
... a recent set: https://www.youtube.com/watch?v=jEebOZApufo

I'd say it's leg drive that's missing. The purpose of arch is to transfer force up your torso and down into the bench from the legs.



Setting up with feet on bench, dink to the sky always helped me get the tightest setup. About 2:49


Yes a 2ct pause would make the weight lighter but the technique better. IMO, technique gains would be a greater payoff. I know you want to stick to the program, but what about adding a bench tech day to Wks 3 & 4, working on some 2ct pause reps and leg drive?

[Filmbuff81]

So this is where all the cool kids are.

Gonna sub in and follow along.

[CW47]

So this is where all the cool kids are.

Gonna sub in and follow along.

Ah, you found us.


December 6, 2021: Bench Press - 3 Count Pause
165 pounds x 1 rep (Failed 2nd rep)
105 pounds - 3 sets x 3 reps (Speed Work)

First time using Mono's. Not quite used to them yet, obviously. It was easier to stay in position on the unrack, but I wasn't able to get in as good of a starting position as I usually do, so it was somewhat of a wash. It'll be a bonus in the long run though I'm sure.



I get to try out my deadlift bar tomorrow. Can't wait!

Also, got my new setup pretty much done.

[Filmbuff81]

That setup looks pretty amazing.