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  1. #61
    Registered User EliKoehn's Avatar
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    Originally Posted by SaviorSelfJT View Post
    Chalk doesn’t have any adhesive properties, there no stickiness or gluiness to it, it just reduces the effect of any sweat/oil on your hands
    I'm being a bit hyperbolic lol. Since I bought that bottle of liquid chalk last year, I've used it only a few times, but the difference IME has been night and day. I know it doesn't literally bind like an adhesive, but the upper 400s don't even slide whatsoever with the chalk whereas my fingers seem to be on a timer otherwise.

    Originally Posted by WolfRose7 View Post
    No worries and never thought you were.

    For your own training, I would question what you want to gain from not using it?
    It's not like there is any non chalk lift comp to compare your deadlift too.
    It might be a pride thing for me to be honest... Things which stem from that motive aren't necessarily bad IMO, but just need to be kept in check; as it tends towards both good and bad. Insistence on having complete humility is often either plainly dishonest and ironically quite sensitively proud, or annoyingly milquetoast and soppish, or some mixture of the two. Within measure, I think it's a good source of discipline and effort towards valuable things, and honesty in acknowledging that it's there is better than denying it and having it anyway. All that to say, as a human being that's a factor here for me I think.

    I just know that I have been able to pull 455, 475, even 495 without chalk or straps, so when I find that I'm struggling to hold weight which I have been able to in the past, deliberately using something to assist feels like an artificial strut, so to speak, which robs the credit of being able to do it, or like a compensation for getting weaker. Sure, eventually grip really will be the limiting factor, but when it feels like that when it wasn't before, is it really holding back a full exertion of the lift overall, or just a new component weakness to train up?

    This probably sounds stupid, but there's an appeal to me in the philosophical concept of the deadlift, as not just a lift but also a hold: picking up a very heavy, motionless weight off of the ground and then standing up with it, and being able to anchor the process with your locked hands. So in my own mind and desire to challenge myself, I think that if I can't hold it, I can't "purely" deadlift it and am cheating it somehow.

    That holistic nature of the deadlift - with grip strength representing an important part of this - feels incomplete to me otherwise. So, to answer your question, I see the value as a test of and source of training for static grip strength.

    But, I've had some stupid ideas in the past and am glad that you guys rebuff them as you see them. I appreciate being sharpened and critiqued by you all.
    Bench: 320
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  2. #62
    clownslayer SaviorSelfJT's Avatar
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    Not trying to sway your actions, just curious

    If you were going into the gym to deadlift and there were two bars available to use:
    - A new 28mm texas power bar with sharp knurl
    - An old 32mm bar with worn out knurl

    Would you use the second bar because its harder?

    Another scenario:
    You are going into the gym to deadlift, and you were eating some greasy fast food between your sets. Would you not go wash your hands with soap to get rid of the oil on your hands before your top set because its harder with the grease on your hands?
    Best lifts:
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  3. #63
    Registered User EliKoehn's Avatar
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    Originally Posted by SaviorSelfJT View Post
    Not trying to sway your actions, just curious

    If you were going into the gym to deadlift and there were two bars available to use:
    - A new 28mm texas power bar with sharp knurl
    - An old 32mm bar with worn out knurl

    Would you use the second bar because its harder?

    Another scenario:
    You are going into the gym to deadlift, and you were eating some greasy fast food between your sets. Would you not go wash your hands with soap to get rid of the oil on your hands before your top set because its harder with the grease on your hands?
    Regarding the bar, I'm actually not sure if 28mm is meet legal. If it's not, I wouldn't knowingly choose it, but otherwise I would. I would intentionally take the sharper knurling, yeah.

    Wouldn't eat while training anyway, but hypothetically yes, I would make sure that my hands were clean and dry. The chalk does add more than merely that, though.

    Your examples sound somewhat to me like "So if you were going to time-trial your car around the Top Gear Test Track to see if you can beat the Stig's time in the same make, model and mileage of vehicle, would you knowingly use your halfway balded tires, or replace them so that they're fresh for the track?"

    Of course I would, but I see using chalk as more of putting on soft racing slicks instead of just new stock tires in their best shape. I think it definitely adds something beyond simply reducing latent oil and sweat on your hands, or totally dry and clean hands would grip just as well.
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  4. #64
    Registered User WolfRose7's Avatar
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    Interesting.
    A decent explanation even if I don't agree.

    I disagree for 2 main reasons.

    1. Deadlift isn't a grip exercises or you'd be doing it with an axle bar instead

    2. Ego about what you used to do is never. Ever valuable. It always leads to poor decisions about what you can actually do on the day.
    2.5 grip is one of the first things to go when tired, underfed, etc. So hindering your ability to grip will always result in less consistent numbers which may hinder training long term
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  5. #65
    Registered User EliKoehn's Avatar
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    Hmm, good food for thought, that. I'll be thinking about this.

    A.S.
    Pullups:
    3 x 8 at bodyweight
    Flat Bench (T&G):
    3 x 3 at 275

    A.S.
    Barbell Curl:
    4 x 8 at 95
    Lateral Raise:
    4 x 8 w/ 30s

    Relatively mild day today, but I'm happy to shore up some acclimation work on arms and shoulders, which I decided to interrupt last time since I felt unwell. Went in feeling hungry and a bit weak, which was no doubt reflected on those triples on the bench. Was intending 5s if they came feasibly but hit @9 on the first set and decided to cap it at 3. I now feel like everything is sufficiently brought back up to speed, which makes me happy.
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  6. #66
    Registered User RapidFail's Avatar
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    Another bench session today. After warming up I was hoping to hit 9 x 57.5kg with 1 RIR, but actually got 8 reps with 0 RIR, so I'm still a bit off my peak strength, though that's not surprising, as I only finished my cut a month ago. ALL reps are touch and go - I shudder to think what little weight I'd be benching with a pause. 150 seconds rest between each set.

    BENCH PRESS
    8 x 57.5kg, 0 RIR
    7 x 57.5kg, 0 RIR
    6 x 57.5kg, maybe 1 RIR
    5 x 57.5kg, 0 RIR
    5 x 57.5kg, 0 RIR

    The final rep of the 5th set was a super grinder and took about 10 seconds, but I kept my butt on the bench so it still counts!
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  7. #67
    Registered User Filmbuff81's Avatar
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    Looking good guys.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  8. #68
    Registered User Filmbuff81's Avatar
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    Originally Posted by RapidFail View Post
    Another bench session today. After warming up I was hoping to hit 9 x 57.5kg with 1 RIR, but actually got 8 reps with 0 RIR, so I'm still a bit off my peak strength, though that's not surprising, as I only finished my cut a month ago. ALL reps are touch and go - I shudder to think what little weight I'd be benching with a pause. 150 seconds rest between each set.

    BENCH PRESS
    8 x 57.5kg, 0 RIR
    7 x 57.5kg, 0 RIR
    6 x 57.5kg, maybe 1 RIR
    5 x 57.5kg, 0 RIR
    5 x 57.5kg, 0 RIR

    The final rep of the 5th set was a super grinder and took about 10 seconds, but I kept my butt on the bench so it still counts!
    That’s some serious grinding lol. Nice
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  9. #69
    Registered User Filmbuff81's Avatar
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    So gyms technically get to open on the 20th. Some opened today in “protest” but whatever lol.

    I’ll be starting a new meso on Monday.

    Covid is wrecking my GI tract so hopefully it’s better by then.

    Going to start working with Sam again. Looking back on old progress photos from the summer right before my accident I was making some pretty crazy physique gains.

    So gonna get back on the horse and see if I get in decent enough shape to maybe do a prep one of these days.

    Otherwise just looking like a superhero is cool too.
    the latest and greatest in training...or whatever.

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  10. #70
    Registered User WolfRose7's Avatar
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    Originally Posted by RapidFail View Post
    Another bench session today. After warming up I was hoping to hit 9 x 57.5kg with 1 RIR, but actually got 8 reps with 0 RIR, so I'm still a bit off my peak strength, though that's not surprising, as I only finished my cut a month ago. ALL reps are touch and go - I shudder to think what little weight I'd be benching with a pause. 150 seconds rest between each set.

    BENCH PRESS
    8 x 57.5kg, 0 RIR
    7 x 57.5kg, 0 RIR
    6 x 57.5kg, maybe 1 RIR
    5 x 57.5kg, 0 RIR
    5 x 57.5kg, 0 RIR

    The final rep of the 5th set was a super grinder and took about 10 seconds, but I kept my butt on the bench so it still counts!
    Oof. Lot of @10s we low rest. Jealous of your intra set recovery. I'd be down to the empty bar pretty quick like that
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  11. #71
    Registered User RapidFail's Avatar
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    Originally Posted by WolfRose7 View Post
    Oof. Lot of @10s we low rest. Jealous of your intra set recovery. I'd be down to the empty bar pretty quick like that
    Yeah, this was supposed to be a 1 RIR week, but I was a bit too proud to let my reps drop too low. I imagine I'll need longer rest when I get stronger, but for now 2-and-a-half minutes is all I need, 3 for deadlifts or heavy squats.
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  12. #72
    Registered User EliKoehn's Avatar
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    Squat:
    Bodyweight x 15, 45 x 12, 135 x 8, 185 x 6, 225 x 4, 275 x 3, 295 x 2, 315 x 1, 1, 1

    Just some simple and relatively mild weight acclimation today, as my only squatting since taking the deload off the program a month ago and then getting sick was the 4 x 8 at 225 last week. Felt quite a bit heavier than last month at comparable loadings.
    Last edited by EliKoehn; 01-19-2022 at 05:06 PM.
    Bench: 320
    Squat: 405
    Deadlift: 505

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  13. #73
    Work in Progress CW47's Avatar
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    @Rapidfail - I've struggled to hit my RPE/RIR guidelines far too often. I'm getting somewhat better at it as I've noticed how big the difference is between a 6 and 8 RPE, a 7 and 9, or even an 8 and 10. Stretching beyond my preset guidelines has for sure impacted my progress at times, as I've accumulated fatigue too quickly. It's definitely not something to be taken lightly.

    @Eli - Nice squat session.


    January 19, 2021: Spoto Press
    130 pounds - 6 sets x 3 reps
    This moved VERY fast and easy. Feels like I may be able to keep increasing weight each time for a while yet.

    January 20, 2022: Speed Deadlifts (conventional)
    225 pounds + Mini Band: 8 sets x 2 reps
    Increased from 6 to 8 sets. Definitely felt the fatigue on the 2 extra sets. Hoping to increase to 10 sets next time.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  14. #74
    Registered User EliKoehn's Avatar
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    ^^ Thanks, and for your speed work, are you reducing rest intervals as well or is the emphasis for speed only on the set itself?
    Bench: 320
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    Deadlift: 505

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  15. #75
    Registered User EliKoehn's Avatar
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    Flat Bench:
    225 x 10, 10, 10; 135 x 20, 12

    Just another medium intensity quickie for strength maintenance as I focus on continued weight loss.

    On this deficit, I'm down 5 pounds over the past week (probably only one or two of which was actual fat loss, since it swings so much at the beginning), so I'm pleased with putting up two plates for 3x10. That very last rep was a serious grind though and so I decided to drop down and finish out with even higher reps, as I most likely wouldn't have gotten in the conventional hypertrophy range with 2 after that.
    Bench: 320
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    Deadlift: 505

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  16. #76
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    This seems fun.. Im in.

    Personal goals for the year... Hmm..... I have at least 20 more pounds to lose before I get to a point where I don't hate the way my body looks. Might take up to 30 pounds (I've always looked good at 175).

    I'm not sure ill pr on anything this year given how far away I am at the moment. So I guess my only fitness goal this year is remaining injury free and getting my body fat under 20%.

    Training is pretty much planned out for the foreseeable future. Milk linear progression until I start failing lifts. Currently doing stroglifts which I actually hate but whatever. Run a few cycles (3-4) of 531 and then do some type of Candito strength program which I never got to run cuz covid shut the whole fkin works down.

    Feels nice right now losing 2 pounds per week while adding weight to the bar every workout but that's going to come to an end in the next 4 weeks.

    I'll post a workout video from my next training sesh tomorrow.
    Recent best lifts
    Bench - 225x13, 235x9, 250x5, 280x1
    Squat - 295x10, 340x5, 375x1
    Deadlift - 430x12, 450x9, 485x5, 515x1
    OHP - 150x11, 170x6, 185x2, 190x1
    3 mile run: 21:59 @ 170 bw.
    BW - 195 Getting fat mode
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  17. #77
    Registered User WolfRose7's Avatar
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    Originally Posted by Millz12323 View Post
    This seems fun.. Im in.

    Personal goals for the year... Hmm..... I have at least 20 more pounds to lose before I get to a point where I don't hate the way my body looks. Might take up to 30 pounds (I've always looked good at 175).

    I'm not sure ill pr on anything this year given how far away I am at the moment. So I guess my only fitness goal this year is remaining injury free and getting my body fat under 20%.

    Training is pretty much planned out for the foreseeable future. Milk linear progression until I start failing lifts. Currently doing stroglifts which I actually hate but whatever. Run a few cycles (3-4) of 531 and then do some type of Candito strength program which I never got to run cuz covid shut the whole fkin works down.

    Feels nice right now losing 2 pounds per week while adding weight to the bar every workout but that's going to come to an end in the next 4 weeks.

    I'll post a workout video from my next training sesh tomorrow.
    I'd skip straight to the candito personally LP is overrated.
    Each to their own though

    And welcome to the party pal! (best American accent impression)
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  18. #78
    Registered User EliKoehn's Avatar
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    Awesome! Glad you're in.
    Bench: 320
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    Deadlift: 505

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  19. #79
    Work in Progress CW47's Avatar
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    Originally Posted by EliKoehn View Post
    ^^ Thanks, and for your speed work, are you reducing rest intervals as well or is the emphasis for speed only on the set itself?
    Yes, typical rest time between sets is 30-60 seconds. It takes probably more time to warmup and setup the bands than it does to do the work sets. So it's speed work in more than 1 sense.

    @Millz - Welcome! I have have similar goals. Looking forward to seeing you reach them.


    January 21, 2022: Floor Press
    165 pounds x 1 rep [8 RPE]
    115 pounds x 20 reps
    Pressing felt great again today, moved fast. I managed to keep it within my RPE range of 6-8 too! I listed it at 8, but it may have been anywhere between a 7 and an 8.
    For back off work I opted for an AMRAP instead of a 3x3. Knocked out 20, with probably another 1-2 in the tank (yes, I realize that means it wasn't really an AMRAP).


    Finally, sharing a FANTASTIC video on Deadlifting - definitely one of the best I've ever watched. It's long, but worth it for those that are looking to improve their deadlift, or just understand more about deadlifting. It does focus heavily on Sumo Deadlift, but also covers conventional.

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  20. #80
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by Millz12323 View Post
    Training is pretty much planned out for the foreseeable future. Milk linear progression until I start failing lifts. Currently doing stroglifts which I actually hate but whatever. Run a few cycles (3-4) of 531 and then do some type of Candito strength program which I never got to run cuz covid shut the whole fkin works down.
    I remember you considering the Candito way back when. You might delay it and continue LP while you get that bodyfat % down to a healthy level bud.

    Originally Posted by WolfRose7 View Post
    And welcome to the party pal! (best American accent impression)
    Ever see Die Hard 1?




    I got zero goals for this except consistency.

    Bodyweight 84.6

    DL
    130 x 3 x 5

    Bench T&G
    90 x 3 x 6

    Landmine row (20kg barbell + 15kg plate)
    25 x 3 x 8

    Any guess how much to subtract from a 20kg barbell when using landmine? I just subtract 10kg and then add the plate.
    Last edited by ECGordyn; 01-22-2022 at 03:15 AM.
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    I remember you considering the Candito way back when. You might delay it and continue LP while you get that bodyfat % down to a healthy level bud.



    Ever see Die Hard 1?




    I got zero goals for this except consistency.

    Bodyweight 84.6

    DL
    130 x 3 x 5

    Bench T&G
    90 x 3 x 6

    Landmine row (20kg barbell + 15kg plate)
    25 x 3 x 8

    Any guess how much to subtract from a 20kg barbell when using landmine? I just subtract 10kg and then add the plate.
    Yup, exactly my reference GOAT Xmas movie.

    Consistency is the best goal

    I don't account for any extra weight in machines or movements like lever rows etc. Just log what the plates were.
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  22. #82
    Work in Progress CW47's Avatar
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    Originally Posted by WolfRose7 View Post
    Consistency is the best goal

    I don't account for any extra weight in machines or movements like lever rows etc. Just log what the plates were.
    ^ This ^
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  23. #83
    Registered User EliKoehn's Avatar
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    Lol gotta say as one of the resident Americans ITT I didn't immediately get the movie reference... I think I was 12 when I saw that movie.
    Bench: 320
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    Originally Posted by EliKoehn View Post
    Lol gotta say as one of the resident Americans ITT I didn't immediately get the movie reference... I think I was 12 when I saw that movie.
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  25. #85
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    ^^ Reminds me of the scene in Live Free or Die Hard where he says that and shoots through his shoulder to kill the captor using Willis as a shield. Then he's fine in the next scene. You'd never use that arm again, but it is just a movie after all.

    My little sister wants to get into lifting so I offered to take her with me today, and I showed her the deadlift and the OHP. She did surprisingly well! 15 years old and probably 120 pounds or so (but I didn't ask, of course) and she pulled 155 easily more than once on her first day deadlifting, and almost got 165. I didn't want her to strain too hard just learning it, but a very promising intro day, I thought. OHP'd the bar by herself for 6.

    I just worked up to an annoyingly failed deadlift single of 455. Didn't have trouble pulling it, but I lost a good hold on the bar about 75% of the way up and had to guide it down so I wouldn't drop it. In addition to helping my sister to learn a few other lifts, I just did a set of 10 pullups, as well, and a couple individual ones miscellaneously, which I won't separately list.

    Deadlift:
    135 x 8, 225 x 4, 315 x 3, 365 x 2, 405 x 1, 455 x ~0.75 (failed attempt)

    Pullups:
    10 at bodyweight
    Bench: 320
    Squat: 405
    Deadlift: 505

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  26. #86
    Toronto Millz12323's Avatar
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    Originally Posted by EliKoehn View Post

    My little sister wants to get into lifting so I offered to take her with me today, and I showed her the deadlift and the OHP. She did surprisingly well! 15 years old and probably 120 pounds or so (but I didn't ask, of course) and she pulled 155 easily more than once on her first day deadlifting, and almost got 165. I didn't want her to strain too hard just learning it, but a very promising intro day, I thought. OHP'd the bar by herself for 6.


    Deadlift:
    135 x 8, 225 x 4, 315 x 3, 365 x 2, 405 x 1, 455 x ~0.75 (failed attempt)

    Pullups:
    10 at bodyweight
    Pretty cool about your sister. I wish that like even one person I'm still close with would show an interest in lifting. And then aside from the coolness of lifting with your sister. She's apparently REALLYY good..

    I feel like most of the women I see do deadlifts at the gym.... Who have been training a long time and regularly do deadlifts RARELY put more than 185 on the bar. The fact that she pulled close to 1.5x bodyweight her first time in there... That's like a 200 pound man pulling 300 his first day in the gym. I dunno dude... Seems seriously impressive to me. She may posses some special talents here.

    Anyways.. I filmed my first training in a while. Just boring AF 5x5 squats, bench, row

    Squat - 260 5x5
    Bench - 190 5x5
    Pendlay - 185 5x5

    Didnt film the Pendlays.... The squats felt really hard. I'm getting good depth but my ankle still rolls inwards. Has been a problem for me since the land before time. The bench felt easy today which was a pleasant surprise because I nearly failed at 185 last workout.

    Forgot how to embed..

    https://youtu.be/ZYNMT2ZLaV0
    Recent best lifts
    Bench - 225x13, 235x9, 250x5, 280x1
    Squat - 295x10, 340x5, 375x1
    Deadlift - 430x12, 450x9, 485x5, 515x1
    OHP - 150x11, 170x6, 185x2, 190x1
    3 mile run: 21:59 @ 170 bw.
    BW - 195 Getting fat mode
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  27. #87
    Time is Muscle ECGordyn's Avatar
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    Bodyweight morning 84.4

    OHP
    40 x 3 x 6

    Chins
    bw 85.0 x 3 x 7

    KB walking lunges
    8 x 16, 16, 12, 12
    total reps each set

    Recumbent bike 30 min.
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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  28. #88
    Registered User paulinkansas's Avatar
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    Originally Posted by EliKoehn View Post
    My little sister
    I don't have any siblings. People that barely know me tell me that they can tell I don't have any brothers or sisters. Why is that?
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  29. #89
    Work in Progress CW47's Avatar
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    Good work all.
    @Millz - to embed you just do this, except eliminate the spaces I added to youtube. [you tube]ZYNMT2ZLaV0[/you tube]


    July 22, 2022: speed squat - wide stance
    115 pounds - 10 sets x 2 reps
    Did 2 more sets than last time and it was still pretty easy. Seeing progress on the wide stance finally. Not sure if I’ll increase sets or add weight next time around. We’ll see…

    January 23, 2022: Close Grip Bench Press
    165 pounds x 1 rep [8 RPE]
    115 pounds: 3 sets x 8 reps
    Still not sure on my RPE ratings... This may have ben a 7. Doesn't matter though since it's solidly in my 6-8 RPE range regardless.
    Work capacity seems to be increasing steadily. Had no issue doing the 3x8 today. Main work went well also.
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    Another bench press session today, the last of the mesocycle. Warm-up sets then:

    9 x 57.5kg
    7 x 57.5kg
    7 x 57.5kg
    6 x 57.5kg
    5 x 57.5kg
    5 x 57.5kg

    150 seconds rests between sets, all sets taken to 0 RIR but no failed reps. First set tied my rep PR for the lift.
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