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

[EliKoehn]

Nice work CW

It turns out I did not have a good opportunity to complete Week 1 in New Orleans, so I decided simply to restart now and ought to have all six weeks' schedule devoted to the training. Incidentally I ate kind of sparsely on my trip (delicious poor boy sandwiches, oysters and soft shell crab, though!) and for some reason otherwise haven't had as high of an appetite as I normally do; so I'm somewhat surprised Day 1 wasn't almost a failure.

C6W Week 1, Day 1*

Squat:
4 x 6 at 290

Deadlift:
2 x 6 at 380

Optional Exercise 1 (Hammer Curl):
3 x 8 w/ 50s

Optional Exercise 2 (Dips)
3 x 8 at bodyweight

Sidebar question: what do you guys think of this warmup routine for squats? I've been doing something almost exactly like this for about half a year now. At my weight and novice experience level with the squat, how do you feel about this level of volume prior to the actual working sets?

Following some brief stretches and a shoulder warmup I always do:

15 bodyweight
12 with the bar
8 with one plate
5 with 185
3 with 225

Each one I'm trying to focus on specific cues that aren't automatic yet, like keep the knees from coming in, maintain the brace, don't lurch forward, etc., and watching for any form breakdown on those points. This mirrors my bench warmup pretty closely, adjusted for the weight difference; but I'm curious how you all go about it.

[CW47]

That warmup routine looks pretty okay to me. Is your final warmup always at 225 though? Seems like on a day like the one you posted today it might be helpful do something heavier than that, even if it's just a single rep.

My personal opinion is that cookie cutter warmup routines should really be avoided. My warmups on squat are totally and completely dependent upon how I feel. If I'm really tight I might do 10-15 warmup sets (I just keep going with light weights until I'm limbered up and feeling good). Other days I'll take jumps similar to what you've posted, but the number of reps will change depending upon how I'm feeling. I rarely do more than 3 reps once I'm above 1 plate because I generally don't feel like I gain anything from 5 reps that I don't from 3. And also, I tend to fatigue pretty quickly and easily with 5+ rep sets, and it negatively impacts my working sets. So my warmup is very much tailored to how I'm feeling on a given day, combined with what I know about how my body reacts to different levels of volume.

[ECGordyn]

Nice work CW

It turns out I did not have a good opportunity to complete Week 1 in New Orleans, so I decided simply to restart now and ought to have all six weeks' schedule devoted to the training. Incidentally I ate kind of sparsely on my trip (delicious poor boy sandwiches, oysters and soft shell crab, though!) and for some reason otherwise haven't had as high of an appetite as I normally do; so I'm somewhat surprised Day 1 wasn't almost a failure.

C6W Week 1, Day 1*

Squat:
4 x 6 at 290

Deadlift:
2 x 6 at 380

Optional Exercise 1 (Hammer Curl):
3 x 8 w/ 50s

Optional Exercise 2 (Dips)
3 x 8 at bodyweight

Sidebar question: what do you guys think of this warmup routine for squats? I've been doing something almost exactly like this for about half a year now. At my weight and novice experience level with the squat, how do you feel about this level of volume prior to the actual working sets?

Following some brief stretches and a shoulder warmup I always do:

15 bodyweight
12 with the bar
8 with one plate
5 with 185
3 with 225

Each one I'm trying to focus on specific cues that aren't automatic yet, like keep the knees from coming in, maintain the brace, don't lurch forward, etc., and watching for any form breakdown on those points. This mirrors my bench warmup pretty closely, adjusted for the weight difference; but I'm curious how you all go about it.

Sounds like improvement already if this session felt easier.

My appetite dips too on the 2nd or 3rd day of not training.

I'd do some doubles or singles closer to your working weight. I do something like:

2 x bodyweight, 5+ bounce in the hole, 5+ full range
2 x 8, bar (20 kg)
2 x 5, 70 kg
1 x 4, 90
1 x 3, 100
Then doubles or singles +10 kg at a time up to working weight.

[WolfRose7]

My general approach to warming up compound lifts has followed the dave Tate, substance not **** approach for a while.
Less reps, more sets, repeat a weight if needed.

Bar x 3, 3 generally tempo or long pause
60 or 70 x 2, 2 first deadlift obvs
Bench 80, Squat 100, dead 100
Then depends on work set targets, will ramp up from @6 with work set reps be that singles, doubles, 10s etc.
Warm up

Spoiler!

I.e last comp bench
20 x 5, 5
60 x 3, 3
80 x 3
95 x 3 @7
100 x 3 @8
105 x 3 @9

Last comp squat

20 x 3, 3. 530 tempo
70 x 2, 2. 2ct
100 x 1
120 x 1
127.5 x 1
132.5 x 1

Been running split sessions in the week as I don't get back from work till near 6.

AM bench
2ct - 80, 85, 90, 85 x 5s @7,8,9,8
Neutral Grip -
50, 55, 60, 60, 60 x 10s @,6,7,8,8,8

[ECGordyn]

Block Review 2
12 April to 11 May 2021

Have to cut off this block mid week as I've got stuff to do in another town, and can't train properly with my gym until this weekend. This move has been more disruptive of training than I expected. Will do a short pivot of some GPP and kettlebell stuff and then come back to start block 3 on the weekend with more focus.

Bodyweight : 82.6 to 83.2

Best sets:

Squat belted 160 x 3 @8 on 27 Apr, E1RM 185
Squat beltless 140 x 5 @7 on 7 May, E1RM 178

DL belted 180 x 3 @9.5 on 30 Apr, E1RM 198.5
DL beltless 152 x 5 @7 on 8 May, E1RM 193

Bench 117 x 3 @10 on 27 Apr. E1RM 127
Bench 102 x 5 @8 on 7 May. E1RM 126

OHP 62 x 8 @8.5 on 2 May. E1RM 82.5, increase of 5.5 kg from Block Review 1 on 11 Apr

Weighted Chin 105.4 x 7 @10 on 2 May. E1RM 130, increase of 3 kg from Block Review 1 on 11 Apr

[EliKoehn]

That sucks that your training is getting interrupted EC. Maybe it'll end up being a needed break from routine to get back into high gear when you can get more settled.

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:
20s x 12, 20s x 12, 25s x 10, 30s x 8

Lat Pulldown:
150 x 12, 170 x 12, 190 x 10, 210 x 8

A.S.
Optional Exercise 1 (Standing OHP):
12, 11, 8 at 95

Optional Exercise 2 (Barbell Curl):
3 x 8 at 95

Stamina was significantly better this time, for whatever reason. Don't feel the same carryover of fatigue from yesterday and I didn't get bogged down between any sets. Got the whole thing done in just over an hour (between some sets I had to wait longer than I would have otherwise, owing to others' using the same space), which Candito himself advised as a rough idea for these sessions without putting a hard and fast rule on it. Lowered the weight slightly on the lat pulldowns and lateral raises since last week I overshot this just a little bit.

Not sure where the energy is coming from but I'll take it. Could be all the rice and lean protein last night but for whatever reason I'm glad for it.

[ECGordyn]

Yeah the interruption isn't so bad I guess. I'm not injured or sick or have gym lockdown or anything, so it could be worse. Actually been enjoying these hypertrophy blocks and variety of movements tho, good chances to experiment.

I seem to get energy from lean protein too, mainly smoked chicken, Thais call is "gai yang." Rice is just a filler for me. Bodyweight has jumped almost 2kg from careless eating all week. Oh well

[CW47]

I agree EC - the break probably isn't a bad thing, and could even end up being a positive.
Nice work Eli. It's a great feeling when energy is high like that.


Today was test day on bench. It went reasonably well.

Bench Press: 185 pounds x 1 [PR]
Looks like the change from speed work to volume work on the dynamic bench press days is paying off. This rep wasn't as clean as I wanted, which seems to be true of all my max effort bench pressing... Lower body wasn't really set properly when I started, I didn't pause at all at the bottom, and I'm pretty sure my butt came up off the bench. Back cramped up mid lift as well. Anyway, I'm super happy to hit a new PR, especially with how slow my progress has typically been on pressing movements. I'll gladly take a 5 pound PR every cycle for now. Gonna try to keep it rolling...

Seated Shoulder Press: 85 pounds - 5 sets x 5 reps
I used to do overhead pressing really regularly, but haven't done much over the last year. Trying to incorporate it more regularly now. I started out with a weight I could do without needing to grind on any of the reps. Mission accomplished.

Triceps Pushdown: Mini Band - 3 set x 20 reps
Biceps Curl: Mini Band - 3 set x 15 reps
I rarely do direct arm work, and probably because of that this band work really results in a good pump. A nice arm pump is always good, right? lol


Video shows the Bench PR.

[WolfRose7]

Block Review 2
12 April to 11 May 2021

Have to cut off this block mid week as I've got stuff to do in another town, and can't train properly with my gym until this weekend. This move has been more disruptive of training than I expected. Will do a short pivot of some GPP and kettlebell stuff and then come back to start block 3 on the weekend with more focus.

Bodyweight : 82.6 to 83.2

Best sets:

Squat belted 160 x 3 @8 on 27 Apr, E1RM 185
Squat beltless 140 x 5 @7 on 7 May, E1RM 178

DL belted 180 x 3 @9.5 on 30 Apr, E1RM 198.5
DL beltless 152 x 5 @7 on 8 May, E1RM 193

Bench 117 x 3 @10 on 27 Apr. E1RM 127
Bench 102 x 5 @8 on 7 May. E1RM 126

OHP 62 x 8 @8.5 on 2 May. E1RM 82.5, increase of 5.5 kg from Block Review 1 on 11 Apr

Weighted Chin 105.4 x 7 @10 on 2 May. E1RM 130, increase of 3 kg from Block Review 1 on 11 Apr

Bench approach needs a look at possibly.
One thing there that seems to have struggled. What did the block erm start at?

[ECGordyn]

Bench approach needs a look at possibly.
One thing there that seems to have struggled. What did the block erm start at?

Not sure about the E1RM as I didn't test since December, that was 137. TM is 130. Lost 7 kg bodyweight in 3 months, now holding around 82 normally for the past 2 months.

Ran a lift report for bench going back 6 months, will try to attach it from phone.
Edit: Attached

[WolfRose7]

Not sure about the E1RM as I didn't test since December, that was 137. TM is 130. Lost 7 kg bodyweight in 3 months, now holding around 82 normally for the past 2 months.

Ran a lift report for bench going back 6 months, will try to attach it from phone.
Edit: Attached

Ah I see a good 3 or 4 weeks off there in the middle?
Nvm then seems to be climbing back up okay, be worth looking back at the training when it was at its peak for sure though

[ECGordyn]

Ah I see a good 3 or 4 weeks off there in the middle?
Nvm then seems to be climbing back up okay, be worth looking back at the training when it was at its peak for sure though

Yes Jan and Feb were very inconsistent lifting while cutting. Peak back in Dec was the peaking block of Calgary 16. Overall going better despite dropping 10kg from PR and 7kg bodyweight. We'll see how things go.

[WolfRose7]

Yes Jan and Feb were very inconsistent lifting while cutting. Peak back in Dec was the peaking block of Calgary 16. Overall going better despite dropping 10kg from PR and 7kg bodyweight. We'll see how things go.

Yeah it makes more sense now.
Hoping mine gets back to old ERM too

[EliKoehn]

C6W Week One, Thursday

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:
20s x 12, 20s x 12, 25s x 10, 30s x 8

Lat Pulldown:
150 x 12, 150 x 12, 170 x 10, 190 x 8

A.S.
Optional Exercise 1 (DB Incline Press):
3 x 8 w/ 75s

Optional Exercise 2 (Supinated DB Curl):
3 x 8 w/ 35s

Total Time: ~70 minutes

Stamina slightly better, which surprises me since I was hungry going into the workout (usually a recipe for a disappointing session). Keeping the pressure on time left this fairly challenging, even though the weights were all manageable. This is all of course quite light weight from the perspective of the whole program.

Surprised to be saying these words, but I am looking forward to squatting tomorrow.

[ECGordyn]

Surprised to be saying these words, but I am looking forward to squatting tomorrow.

Good stuff boss.

Tested 117 again, got 5 reps with wide grip. E1RM 135 versus 127 with medium grip.

14 May


27 April

[EliKoehn]

C6W Week 1, Friday

Squat:
4 x 8 at 255

Deadlift:
2 x 8 at 335

A.S.
Optional Exercise 1 (Leg Extension):
3 x 15 at 100

Optional Exercise 2 (Seated Calf Raise):
3 x 8 w/ 70 added

[SaviorSelfJT]

I might get in on this

My all time PRs (or best sets if you want to call them that) are in my sig, and I haven't broken them in a long time. My goal is simply to break these by a non-trivial amount

It doesn't look like there is a planned date for maxing/testing, or did I miss that?

[ECGordyn]

I might get in on this

My all time PRs (or best sets if you want to call them that) are in my sig, and I haven't broken them in a long time. My goal is simply to break these by a non-trivial amount

It doesn't look like there is a planned date for maxing/testing, or did I miss that?

I think we said end of Sept. That's on the first or second page of this thread. But maybe that date's flexible.

[WolfRose7]

I think we said end of Sept. That's on the first or second page of this thread. But maybe that date's flexible.

Think a fixed date would be good. It won't work for everyone but if its say the best sets before that week should be fine.

End of sep sounds good

[CW47]

My Dynamic Lower workout is 3 lifts, and took me 3 days to complete, lol.

I'm doing 16 inch Box [speed] Squats for 12 sets of 2, Paused [speed] Deads for 12 sets of 1, and Pin Squats for 5x5.
They ended going up totally the opposite of normal. I struggled a bit with the speed work. It was probably largely because I felt rushed, was tight, and didn't really get/take sufficient time to limber up.
On the other hand, the Pin Squats felt great. I've been focusing on building strength out of the hole, and it looks like it's starting to pay off. Focus was on 2 things - maintaining upper back tightness throughout the lift, and keeping my elbows tucked rather than flared (as I tend to do). The difference was huge. I felt balanced throughout the lift, and the explosiveness out of the hole was noticeably improved. I'll continue working these cue's moving forward.

[EliKoehn]

I might get in on this

My all time PRs (or best sets if you want to call them that) are in my sig, and I haven't broken them in a long time. My goal is simply to break these by a non-trivial amount

It doesn't look like there is a planned date for maxing/testing, or did I miss that?

With those numbers you'd be a league above this competition, but you're welcome to join. My original end date idea was Monday, October 4, because for convenient numbers that's exactly half a year starting the Monday following my OP. I think come the end of this month, we need to have a game plan on formal listings. It's good that this also functions as a mutual log but if we're not actually competing that sort of takes the edge off of it.

Our individual programs and blocks aside, I think we should keep tabs on each lift we're competing on and chart progress in a rank list. Thoughts? Posts #41-45 we broached the topic of formal competition and there was some good discussion. I suggested late entry and no one else had a problem with it, but we'll need to finalize how we're keeping score. Let's reach a verdict and lock it in.

Repasting my originally-stated goals. AFAIK these are the 6 we're officially competing against each other on:

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

--

C6W Week 1, Saturday:

Flat Bench:
250 x MR/10 - achieved 10 @7 or 8.

Barbell Row:
135 x 10, 155 x 10, 185 x 8, 205 x 6

Lateral Raise:
20s x 12, 20s x 12, 25s x 10, 30s x 8

Lat Pulldown:
150 x 12, 150 x 12, 170 x 10, 190 x 8

A.S.
Optional Exercise 1 (Dips):
3 x 10 at bodyweight

Optional Exercise 2 (Hammer Curl):
3 x 10 w/ 40s

The bench max rep attempt was surprisingly easy. Felt like I had 2 or 3 in the tank. Funny because he's going to tell me to increase the max now and I'm still stalling out on 315... Added dips at the end because pressing volume was pretty low for just one set. Rows were somewhat difficult for the first day or two to get with decently short rest intervals but now this deliberately light weight also feels easy and I think it's time to put on weight. Going for strict Pendlays (which I didn't properly understand until somewhat recently) so I'll upload a form check soon.

[ECGordyn]

4 Oct is good for me. I'd suggest that just be the deadline for uploading final vids & numbers. People will probably test different lifts on different days before that.

For ongoing progress reports, Wolf made a Google sheet for tracking lifts, and I also post my own block reviews.

https://docs.google.com/spreadsheets...it?usp=sharing

I think we should standardize a rep range for max lifts. My suggestion would be 1RMs on the Big 3, and 1-3RMs on OHP, WC, & Row. I doubt I'll go for a 1RM on chin or row, but feel comfortable going for 3. Also, what about form? Competition standard for the Big 3, and how about the other 3?

Here's my goals. All can post vids laughing in my face later.

Sq 200
Bp 150
DL 227
OHP 85x3 / 90x1
Row 110x3 / 120x1
WC 135x3 / 145x1
Bodyweight <85

[EliKoehn]

^^ You're right, my bad, I forgot about that. And good points both: accessory compounds probably aren't the best fits for 1RMs, and while we should set a deadline for final submissions, our own individual programming won't align appropriately for monthly attempts, etc.

So... informal/individual tracking during the half-year, but a final deadline of Oct. 4 for final numbers, with anyone free to join in meantime?

And we're testing Big 3 plus the other three accessories, and we'll log all of this at the end.

What about isolations? Provided there's diligence with everything else, I personally think curls are an important individual lift and they tend to get negged on too much. If you only bench/squat/dead it does leave the biceps out quite a bit. I'd not be against adding this in for fun. Strict curls with mandatory form requirements: back against the wall, no shoulder retraction, tested with a vid.

Anyone else feel up to it?

[ECGordyn]

^^ You're right, my bad, I forgot about that. And good points both: accessory compounds probably aren't the best fits for 1RMs, and while we should set a deadline for final submissions, our own individual programming won't align appropriately for monthly attempts, etc.

So... informal/individual tracking during the half-year, but a final deadline of Oct. 4 for final numbers, with anyone free to join in meantime?

And we're testing Big 3 plus the other three accessories, and we'll log all of this at the end.

What about isolations? Provided there's diligence with everything else, I personally think curls are an important individual lift and they tend to get negged on too much. If you only bench/squat/dead it does leave the biceps out quite a bit. I'd not be against adding this in for fun. Strict curls with mandatory form requirements: back against the wall, no shoulder retraction, tested with a vid.

Anyone else feel up to it?

I'll do a curl to support the camaraderie but personally I'm not interested in it. Few weeks ago I curled my wife's RDL, 45 for a rough grind but wasn't strict.

[WolfRose7]

Not a lot to report this week, punch the clock sessions mid block.
Was very hungover Saturday so wasn't the best day 1.


Might get in on the weighted chins maybe.
Pendlays are not an option so cba with rows, and I just won't do the curls lol. But I'll throw a random curl vid for the challenge week.

Oh and maybe a seated press, I've got that this block, proper no back support seated press.
But no guarantees I have any overhead in my next blocks as bench is a primary goal.

[CW47]

Would love to participate in all of the lifts, but I'm just not sure that will be wise.

Squat, Bench, and Deads are a sure thing.

The Overhead Press should for sure be doable since I've been trying to put overhead pressing work back into my programming anyway. I do tend to struggle to get enough volume to progress on either bench or OHP when I include both though, so we'll see how it goes. Never done a seated OHP without back support. I thought about trying it before, but have never seen anyone do that. It's probably the best option I have at this point, since my ceilings are too low to allow a standing OHP. Will have to give that a try.

Not sure about rows... I've mostly stayed away from barbell rows since tweaking my back last summer, and have only done them with light weights. I may start trying to incorporate them as we get into summer though, and see how it goes.

I'm hesitant to do Chin Ups and Curls, to be honest. In both cases it's because of health concerns. Chin Ups bother my shoulders. Curls with a bar wreak havoc on my elbows and wrists. Not sure I want to mess about with those, especially on max/near max attempts, but I may see if I can mix them in in the middle of a block at some point if I'm feeling good.

[SaviorSelfJT]

I might only be competing with myself here unless someone is really similar to my lifts

Problem that I would have with rows is that it gets really hard to not cheat them when going heavy. If doing them from the floor its easier to keep them in check though


@CW47, have you tried to do dead hangs from a pullup bar? Lots of people swear by it for making their shoulders better

[EliKoehn]

Ah, ok. No one seems to be interested in curls. That's perfectly fine. I like them but I'll just do them on my own since no one else has much desire to.

[EliKoehn]

I might only be competing with myself here unless someone is really similar to my lifts

Problem that I would have with rows is that it gets really hard to not cheat them when going heavy. If doing them from the floor its easier to keep them in check though


@CW47, have you tried to do dead hangs from a pullup bar? Lots of people swear by it for making their shoulders better

We posted at the same time. What is your 1RM on deadlift? It's not impossible I could beat you on that one but it'd take a huge stride of progress.

[SaviorSelfJT]

Ah, ok. No one seems to be interested in curls. That's perfectly fine. I like them but I'll just do them on my own since no one else has much desire to.

I'd be down for curls. I think I've done 115 for 15 reps (maybe only 10 can't remember) before with only a little cheating. But like with OHP higher reps don't translate into a much higher 1RM though

Really want to curl 135 for clean reps

I can't do them often, they don't hurt my elbows or wrists, but they really hurt the tendon that runs on the back of my forearm