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  1. #91
    Work in Progress CW47's Avatar
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    Nice @Rapidfail. That's an 8 rep increase over your previous bench session. That's huge!


    January 24, 2022: Good Morning
    135 pounds - 6 sets x 3 reps
    MUCH improved technique this week. I recorded a few sets thinking I would upload one of them, but now I just don't have the time so you'll have to take my word for it. Felt like my eyes were going to pop out of my head and my head was going to pop off of my shoulders, but aside from that they felt great, lmao! Honestly happy with how these looked and felt today though. Dropped the weight by 20 pounds to make sure I could focus on technique, but this gives me something to build on in the coming weeks.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  2. #92
    Registered User RapidFail's Avatar
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    Originally Posted by CW47 View Post
    Nice @Rapidfail. That's an 8 rep increase over your previous bench session. That's huge!


    January 24, 2022: Good Morning
    135 pounds - 6 sets x 3 reps
    MUCH improved technique this week. I recorded a few sets thinking I would upload one of them, but now I just don't have the time so you'll have to take my word for it. Felt like my eyes were going to pop out of my head and my head was going to pop off of my shoulders, but aside from that they felt great, lmao! Honestly happy with how these looked and felt today though. Dropped the weight by 20 pounds to make sure I could focus on technique, but this gives me something to build on in the coming weeks.
    Yes, but I did an extra set, so it was an added three reps across the first five sets. Still, pretty happy with today's performance and tying my rep PR was nice, especially as I don't think I'm at peak strength.
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  3. #93
    Time is Muscle ECGordyn's Avatar
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    Bodyweight morning 85.5

    DL
    130 x 3 x 6

    Bench T&G
    90 x 3 x 7

    Landmine row
    15 x 3 x 9

    DLs are great back rehab. Just finished a long-ish editing project that required sitting for hours for several days on end. Started feeling "office syndrome" and "text neck" that have both disappeared. Hadn't felt stiff neck since I first started doing DLs 5 years ago.
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  4. #94
    Registered User EliKoehn's Avatar
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    @RapidFail and CW, good job and speaking of peak strength, I'm excited for when we all get closer to that, as it seems we're all of us a bit de-escalated ATM.

    Originally Posted by Millz12323 View Post
    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..

    ...

    She may posses some special talents here.

    Anyways.. I filmed my first training in a while ...
    Thanks man! Yeah, I was surprised as well and really proud of her. I was just showing her how to do it and carefully adding weight until it got too heavy for her. She automatically seemed to know how to hinge properly and kept her back locked tight as well. Since she enjoyed it, I'm excited to see what kind of progress she makes in the future and makes me happy for her as her brother.

    And if you get back to the stats you have in your sig, you'll probably blow this competition out of the water, on deadlift at the very least. A couple months ago we had a 315 AMRAP and Jademonkey and Savior both set the bar high (14 or 15 and 20 IIRC...). I'd be curious to see how many reps you could manage, given your set with four plates.

    Originally Posted by paulinkansas View Post
    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?
    Hmm, not sure I would pin you as having only child syndrome, but how could that be apparent from a litany of hunting stories and sexualized food posts?

    Originally Posted by ECGordyn View Post
    DLs are great back rehab. Just finished a long-ish editing project that required sitting for hours for several days on end. Started feeling "office syndrome" and "text neck" that have both disappeared. Hadn't felt stiff neck since I first started doing DLs 5 years ago.
    Good work and agreed. Glad it was an easy fix. When's the novel due?

    --

    From yesterday:

    Brief resistance training at lunch...

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

    Evening cardio...
    Jogged 7.35 miles/82.14 minutes

    @BW 238

    I've noticed that my arms seem to be losing a little bit of fullness and my curls/overhead work have felt unusually heavy lately, so I'm going to give that some emphasis and take a break from squatting/DLing for a week or two and mostly substitute the lower body work with running for the time being.

    The jog was admittedly at a pretty slow pace, but it's nice to know that I was able to manage the distance continuously without ever stopping or lapsing into a walk. It was pleasant and refreshing; the sky initially that rusted color of orange along the horizon, slowly peeling back to give way to an increasingly deep purple. We had an anomaly day for January here; temperature was in the 60s and the air was still. I don't often listen to music when I run, but incidentally my route coincided almost exactly with the entire Lateralus album by Tool. Running through a thickly wooded and spacious park in the twilight while listening to that was an experience.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  5. #95
    Registered User Filmbuff81's Avatar
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    Howdy gents. Hope you’ve been doing well.

    First workout in like a month.

    Quads are fried.

    My left knee and my QL are giving me grief, so setting aside the ego and using less fatiguing leg exercises for a bit.

    Started a new cut. Started at 225. Down a couple pounds already probably.

    Poverty macros have begun immediately and cardio too.

    Looks like we’re going hard form the get go on this new cut.

    Seated Leg Curl (Machine)
    Set 1: 40 lb × 15 [Warm-up]
    Set 2: 80 lb × 8 [Warm-up]
    Set 3: 120 lb × 15
    Set 4: 120 lb × 13
    Set 5: 120 lb × 12

    Pendulum Squat
    Set 1: 45 lb × 10 [Warm-up]
    Set 2: 90 lb × 8 [Warm-up]
    Set 3: 115 lb × 4 [Warm-up]
    Set 4: 135 lb × 3 [Warm-up]
    Set 5: 185 lb × 12
    Set 6: 185 lb × 11
    Set 7: 185 lb × 10

    Leg Press
    Set 1: 90 lb × 4 [Warm-up]
    Set 2: 180 lb × 4 [Warm-up]
    Set 3: 270 lb × 4 [Warm-up]
    Set 4: 360 lb × 3 [Warm-up]
    Set 5: 450 lb × 12
    Set 6: 450 lb × 12
    Set 7: 450 lb × 12

    Notes: Atlantis c-201 leg press

    Calf Press on Leg Press
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 180 lb × 8 [Warm-up]
    Set 3: 270 lb × 5 [Warm-up]
    Set 4: 450 lb × 12
    Set 5: 450 lb × 12
    Set 6: 450 lb × 12

    Egyptian Lateral Raise
    Set 1: 10 lb × 15 [Warm-up]
    Set 2: 20 lb × 15
    Set 3: 20 lb × 15
    Set 4: 20 lb × 13

    Leg Extension (Machine)
    Set 1: 75 lb × 6 [Warm-up]
    Set 2: 105 lb × 12
    Set 3: 105 lb × 11
    Set 4: 105 lb × 10

    250 cals burned on elliptical at the end. About 25 minutes.

    My quads already have some as I expected, but Sam is having no mercy on me this meso.
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  6. #96
    Registered User EliKoehn's Avatar
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    ^^ Good luck cutting, and what do you weigh in your avi, by the way? Really admiring your back and hope mine looks like that someday.

    Today...

    Flat Bench (T&G):
    10 x 1 at 295

    Fairly pleased with this for being in a deficit. One or two of these were a grind, bet several felt @9 or even @8. Came back with an energy drink in my stomach weighing 236.

    EDIT: Oh, and I was going to mention: I think I finally got it right with proper leg drive! I honestly don't even know what specifically I did differently, but my butt stayed on the bench and I really felt the weight tightly anchored against my feet, whereas in the past it's simply felt like my legs were flexed and pressed against the floor separately. Maybe I should work more with 295 since it's heavy for singles, but not so maximal that form cannot be honed. I wish I could make the observation more technical, but I simply noticed that it felt right and translated to a cleaner and more fluid press.
    Last edited by EliKoehn; 01-25-2022 at 05:31 PM.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  7. #97
    Registered User Filmbuff81's Avatar
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    Originally Posted by EliKoehn View Post
    ^^ Good luck cutting, and what do you weigh in your avi, by the way? Really admiring your back and hope mine looks like that someday.

    Today...

    Flat Bench (T&G):
    10 x 1 at 295

    Fairly pleased with this for being in a deficit. One or two of these were a grind, bet several felt @9 or even @8. Came back with an energy drink in my stomach weighing 236.

    EDIT: Oh, and I was going to mention: I think I finally got it right with proper leg drive! I honestly don't even know what specifically I did differently, but my butt stayed on the bench and I really felt the weight tightly anchored against my feet, whereas in the past it's simply felt like my legs were flexed and pressed against the floor separately. Maybe I should work more with 295 since it's heavy for singles, but not so maximal that form cannot be honed. I wish I could make the observation more technical, but I simply noticed that it felt right and translated to a cleaner and more fluid press.
    Maybe you were squeezing your glutes hard? When I squeeze hard and anchor in i tend to have better leg drive.

    That is around 210ish if I recall. Took that right around my car accident end of June and then basically did maintenance/slow gain+ mini cuts until the gym lockdowns mid December.

    Things WERE going pretty solid but I look soft right now and lost an inch off my legs. I probably lost some upper body gains too.

    But I had been hammering upper body really hard and just maintaining legs for the last many months. So i should hopefully held onto most of the size. My shoulders and arms still have veins.

    It’s interesting that this time around all the weight gain went straight to my stomach abd lower back. Normally I’d get a bit soft in the limbs, but not this time.

    Probably not the worst thing since it’ll mean the recomp effect should be fairly dramatic.

    at the end of this 5 week meso I’d anticipate getting most of my gains back and then hopefully we can add a wee bit of size during the rest of the diet.

    The goal last year before my injuries and life piled up was sub-200.

    So that’s what we’re after in this new diet.

    If anyone wants me to get into more detail on the diet and post some progress photos down the line I can.

    Right now I look like an off-season bodybuilder who ate way too much pizza lol.

    Edit:

    Also keeping your heavy singles around a RPE 6-8 is probably the best bet. You’ll likely gain strength just as fast if not faster due to the better technique.
    the latest and greatest in training...or whatever.

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  8. #98
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by EliKoehn View Post
    When's the novel due?
    It was somebody's dissertation. My work on that is finished and now it's somebody else's problem.

    Squat
    110 x 3 x 6

    OHP
    45 x 3 x 6

    Chins
    bw 86.1 x 3 x 7
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  9. #99
    Registered User Filmbuff81's Avatar
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    Low Incline Dumbbell Press
    Set 1: 50 lb × 13 [Warm-up]
    Set 2: 60 lb × 6 [Warm-up]
    Set 3: 70 lb × 4 [Warm-up]
    Set 4: 85 lb × 12
    Set 5: 85 lb × 10

    Notes: Slight pause

    Low To High Cable Fly
    Set 1: 15 lb × 15 [Warm-up]
    Set 2: 25 lb × 10 [Warm-up]
    Set 3: 35 lb × 5 [Warm-up]
    Set 4: 45 lb × 17
    Set 5: 45 lb × 15

    Straight Arm Pulldown
    Set 1: 25 lb × 15 [Warm-up]
    Set 2: 55 lb × 13
    Set 3: 55 lb × 12

    Lat Pulldown - Underhand (Cable)
    Set 1: 55 lb × 10 [Warm-up]
    Set 2: 85 lb × 8 [Warm-up]
    Set 3: 120 lb × 4 [Warm-up]
    Set 4: 140 lb × 12
    Set 5: 140 lb × 11

    Bench Press (Dumbbell)
    Set 1: 40 lb × 4 [Warm-up]
    Set 2: 60 lb × 4 [Warm-up]
    Set 3: 80 lb × 10
    Set 4: 80 lb × 9

    Seated Row (Cable)
    Set 1: 70 lb × 8 [Warm-up]
    Set 2: 140 lb × 12
    Set 3: 140 lb × 10

    Incline Curl (Dumbbell)
    Set 1: 20 lb × 13
    Set 2: 20 lb × 12
    Set 3: 20 lb × 11

    Skullcrusher (Dumbbell)
    Set 1: 25 lb × 17
    Set 2: 25 lb × 13

    Also did 15 minutes for 150cals on the elliptical.

    Lats have already got doms and my legs are smoked today. So much doms.

    Right back at the legs tomorrow.

    This first week back is leaving me gassed so I’m looking forward to my work capacity coming back.
    the latest and greatest in training...or whatever.

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  10. #100
    Registered User WolfRose7's Avatar
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    Good work all.
    I definitely wouldn't aim to singles over @8 very often at all.
    Though some find some @9 bench to be alright.

    Don't think I've shared this weekend yet.

    On balance pretty decent

    5 day full body crew

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  11. #101
    Registered User Filmbuff81's Avatar
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    Originally Posted by WolfRose7 View Post
    Good work all.
    I definitely wouldn't aim to singles over @8 very often at all.
    Though some find some @9 bench to be alright.

    Don't think I've shared this weekend yet.

    On balance pretty decent

    Looked pretty buttery smooth
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  12. #102
    Registered User EliKoehn's Avatar
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    ^^ Your squat in particular seems to be going up a lot. Looked deep, smooth and clean to me. Good work.

    Originally Posted by WolfRose7 View Post
    I definitely wouldn't aim to singles over @8 very often at all.
    Though some find some @9 bench to be alright.


    ...

    On balance pretty decent



    Originally Posted by Filmbuff81 View Post
    Maybe you were squeezing your glutes hard? When I squeeze hard and anchor in i tend to have better leg drive.

    ...

    If anyone wants me to get into more detail on the diet and post some progress photos down the line I can.

    Also keeping your heavy singles around a RPE 6-8 is probably the best bet. You’ll likely gain strength just as fast if not faster due to the better technique.
    Ah, okay. Wasn't aware it's too much. What's the rationale for that? Recovery budgeting? If you're able to do 10 singles at a weight @8 or 9, why go lower?

    Genuinely curious and deferring to greater knowledge and experience here...

    Also, I'll upload a lighter single attempting perfect form soon if you all don't mind helping me identify cues for proper leg drive.

    @Filmbuff, details on diet would be appreciated. As far as managing a deficit goes, are you more in the low fat or low carb camp (for satiety and training performance purposes)?
    Bench: 320
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    Deadlift: 505

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  13. #103
    Registered User Filmbuff81's Avatar
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    Originally Posted by EliKoehn View Post
    ^^ Your squat in particular seems to be going up a lot. Looked deep, smooth and clean to me. Good work.







    Ah, okay. Wasn't aware it's too much. What's the rationale for that? Recovery budgeting? If you're able to do 10 singles at a weight @8 or 9, why go lower?

    Genuinely curious and deferring to greater knowledge and experience here...

    Also, I'll upload a lighter single attempting perfect form soon if you all don't mind helping me identify cues for proper leg drive.

    @Filmbuff, details on diet would be appreciated. As far as managing a deficit goes, are you more in the low fat or low carb camp (for satiety and training performance purposes)?
    Regarding singles @9

    Depending how many you’re doing the fatigue costs tend to add up over time and sometimes the later sets probably aren’t really moving with the most beneficial velocity.

    Some people can thrive on it, but others can stagnate quickly.

    The idea is a slightly lower RPE let’s you move the bar with maximal Velocity every rep. But. It exactly in a speed work sense since it’s still heavy-ish.

    Which theoretically means better adaptations over time.

    I think they all can work, but I do think the idea of “easy strength” is underrated.

    You can also periodize it like anything else.

    Maybe you go 6/7/8/6/7/8 or 7/8/9/7/8/9 over the course of a meso or 2.

    So you still touch the “heavy” weight but you’re not grinding all the time.

    I just find @9 very tough to do on a regular basis, but I can also peak strength super fast.

    I think just experiment with and see what happens.

    Letting strength come to you is the best advice I can give.

    But like I mentioned I can peak strength quickly and then it falls off a cliff for a bit.

    So I benefit from way more variation and a lot of higher rep volume work.

    When I do singles I view them simply as skill work, so I don’t want them to super grind. I just wanna touch something decent and then back off.

    I’m working with my coach Sam Okunola again, so he prefers high protein, high carb, and then fill in with fats. But nothing like low fat.

    When I’m dieting on my own I mainly just focus on protein and then try to stick to calorie goal.

    Since I like fatty cuts of meat and salmon on days I want those I’ll just reduce carbs to compensate.

    But i will say I find that performance and general results are better for me when I adhere closer to what Sam prescribes. The bigger bump in protein allows for pretty solid recouping even in a deficit.

    Sadly right now I don’t get much of anything lol.

    I got thrown right back in the deep end + cardio(which I didn’t have to do last time)

    Current breakdown

    Training days
    240p
    50f
    160c

    Rest days
    220p
    50f
    140c


    I look forward to when I get 300 grams of carbs again to pound cereal.

    Right now I’m basically hoarding most of my fats and carbs for my dinner to eat more filing things like salmon and a giant salad with homemade dressing.

    I’m also a real estate photographer/videographer so I’m on my feet most of the day.

    Needless to say I’ll be surviving this on a lot of caffeine.

    I also train between 5-8am most days so I’m not super hungry after that so subsisting on less food in easier when I’m essentially going right from training to shooting multiple homes over the course of a day.

    Weekends are the tough part because I love coffee, but I have to resort to a concoction of sugar free creamer and normal creamer to not kill the carb count lol.

    Edit;

    I should mention if you were only doing like 1-2 singles I don’t think hitting a higher RPE would be the worst thing.

    But 10 singles along with higher volume will lead to performance decrement I think.
    Last edited by Filmbuff81; 01-26-2022 at 11:42 PM.
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  14. #104
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    ^^ Thanks for the thorough response. I think I've yet to appreciate the value of speed work and what it can yield via greater exertion from higher velocity at loadings more submaximal strictly considered in terms of weight. MyEgoProblem and CW have talked about it recently and I've found the concept interesting, but still never seriously incorporated that kind of an approach into my training. I also do tend to grind out my benches a lot, and am possibly under-appreciating what this entails for recovery.

    Just about any day of the week, I can put up 275 for 5 touch and go (and when feeling strong, 6), so maybe that's a good weight to try some singles attempting perfect form. As far as choosing 10 reps the other day goes, I just picked it arbitrarily and honestly lack quite a bit in the formal aspects of programming: sometimes DOMS isn't a good indicator of legitimate fatigue or recovery need, and some of my best workouts have been when I felt weak or unmotivated, while many a time I felt eager and confident and nevertheless performed poorly, so even going off of intuition can steer me off course, and I'm simply not as acquainted with the sport and science of lifting as probably everyone else here.

    Regarding diet, I wish I naturally enjoyed eating high carb and low fat, because that does seem to correlate with the best quality training and progress. Ad libidum, I prefer high fat and medium-low carb (seldom crave more than the bread on a sandwich and a bowl of cereal, and few if any sweets, etc.) but love meat and cheese - as I've gotten more mindful of dietary health recently, I've come to love fresh salmon and would hate a diet bereft of that lol.
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  15. #105
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    Thanks guys. Last weekend was following covid booster Thursday and two stressful work days.
    So hoping for even better this week though week 4 is almost always a down week for deadlift on ES.

    We are also experimenting with extending the dev block to 5 weeks this block. Will review peak numbers after, and stress to decide whether that then needs a 1 or 2 week pivot.

    W3 D4 stuffs

    Sumo + minband
    Up to 110 x 5 for 3 sets

    These have gone well before and seem to be doing good work for my Sumo this block too. Likely a staple in future.

    Cg Bench
    Up to 87.5 x 8

    Always a staple

    Myo Good mornings
    50 x 15 5,5,5,5,4

    Hip thrustd with hip circle
    85 x 10 for 3 sets

    Another staple for me. Glute work driving my Squat and dead gains.

    Deadbugs
    1m on 1m off 4x
    Criminally underrated when done with attention and effort. Wish I'd utilised them properly before
    Last edited by WolfRose7; 01-27-2022 at 11:56 AM.
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  16. #106
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    Originally Posted by EliKoehn View Post
    ^^ Thanks for the thorough response. I think I've yet to appreciate the value of speed work and what it can yield via greater exertion from higher velocity at loadings more submaximal strictly considered in terms of weight. MyEgoProblem and CW have talked about it recently and I've found the concept interesting, but still never seriously incorporated that kind of an approach into my training. I also do tend to grind out my benches a lot, and am possibly under-appreciating what this entails for recovery.

    Just about any day of the week, I can put up 275 for 5 touch and go (and when feeling strong, 6), so maybe that's a good weight to try some singles attempting perfect form. As far as choosing 10 reps the other day goes, I just picked it arbitrarily and honestly lack quite a bit in the formal aspects of programming: sometimes DOMS isn't a good indicator of legitimate fatigue or recovery need, and some of my best workouts have been when I felt weak or unmotivated, while many a time I felt eager and confident and nevertheless performed poorly, so even going off of intuition can steer me off course, and I'm simply not as acquainted with the sport and science of lifting as probably everyone else here.

    Regarding diet, I wish I naturally enjoyed eating high carb and low fat, because that does seem to correlate with the best quality training and progress. Ad libidum, I prefer high fat and medium-low carb (seldom crave more than the bread on a sandwich and a bowl of cereal, and few if any sweets, etc.) but love meat and cheese - as I've gotten more mindful of dietary health recently, I've come to love fresh salmon and would hate a diet bereft of that lol.
    I love carbs and fat, so bad combo lol.

    I’d prefer to be eating less protein and more fat; however, since right now the goal is strictly results based I’m fine to turn my brain off and make things work however I can.

    And yeah try that weight for some speedy singles and see how it goes.

    Trying to push max speed + shorter rest intervals can yield a good training effect.

    You’d be surprised how much grinding heavy loads will mess you up without realizing it.
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    Originally Posted by WolfRose7 View Post
    Thanks guys. Last weekend was following covid booster Thursday and two stressful work days.
    So hoping for even better this week though week 4 is almost always a down week for deadlift on ES.

    We are also experimenting with extending the dev block to 5 weeks this block. Will review peak numbers after, and stress to decide whether that then needs a 1 or 2 week pivot.

    W3 D4 stuffs

    Sumo + minband
    Up to 110 x 5 for 3 sets

    These have gone well before and seem to be doing good work for my Sumo this block too. Likely a staple in future.

    Cg Bench
    Up to 87.5 x 8

    Always a staple

    Myo Good mornings
    50 x 15 5,5,5,5,4

    Hip thrustd with hip circle
    85 x 10 for 3 sets

    Another staple for me. Glute work driving my Squat and dead gains.

    Deadbugs
    1m on 1m off 4x
    Criminally underrated when done with attention and effort. Wish I'd utilised them properly before
    Do you get a hardcore immune response to the vaccine?

    My 2nd dose laid my out for a day with terrible muscle and joint aches for a full day.
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    Seated Leg Curl (Machine)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 90 lb × 14 [Warm-up]
    Set 3: 100 lb × 14
    Set 4: 100 lb × 12

    Stiff Leg Deadlift (Barbell)
    Set 1: 135 lb × 8 [Warm-up]
    Set 2: 225 lb × 3 [Warm-up]
    Set 3: 275 lb × 9
    Set 4: 275 lb × 8

    Not bad for not pulling in forever.


    Belt Squat
    Set 1: +90 lb × 8 [Warm-up]
    Set 2: +180 lb × 8 [Warm-up]
    Set 3: +270 lb × 3 [Warm-up]
    Set 4: +360 lb × 14
    Set 5: +360 lb × 13
    Set 6: +360 lb × 12

    I wanted to barf on these. First set I was gassed at rep 8, but sadly I had another 6 in me to hit my target range of 12-15.

    Leg Extension (Machine)
    Set 1: 60 lb × 6 [Warm-up]
    Set 2: 90 lb × 19
    Set 3: 90 lb × 17
    Set 4: 90 lb × 15

    Standing Calf Raise (Machine)
    Set 1: 100 lb × 15 [Warm-up]
    Set 2: 200 lb × 15
    Set 3: 200 lb × 15
    Set 4: 200 lb × 13

    Upright Row (Cable)
    Set 1: 30 lb × 15 [Warm-up]
    Set 2: 60 lb × 10 [Warm-up]
    Set 3: 100 lb × 16
    Set 4: 100 lb × 14
    Set 5: 100 lb × 13

    Cable Crunch
    Set 1: 100 lb × 15
    Set 2: 100 lb × 13

    200 cals burned on the elliptical.
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  19. #109
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    Originally Posted by Filmbuff81 View Post
    Do you get a hardcore immune response to the vaccine?

    My 2nd dose laid my out for a day with terrible muscle and joint aches for a full day.
    My 1st was okay, 2nd was rough.
    Booster was very minimal


    Love the belt squats
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    Originally Posted by WolfRose7 View Post
    My 1st was okay, 2nd was rough.
    Booster was very minimal


    Love the belt squats
    I’m hoping my booster isn’t too bad.

    I’ll be holding off for a month or before getting it though.

    Belt squats are one of my favourite exercises, even though they mess me up hard.

    But considering the precarious nature of my back right now I’ll gladly accept being able to do some sort of squat pattern.
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  21. #111
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    Good work, and good discussion guys.


    January 27, 2022: DB Bench Press
    60's - 6 sets x 3 reps
    Did 2 more sets than last time with the 60's. I'd guess this is around 70% of my max, but I still struggle to get the first rep started sometimes when I'm not in a good position.

    Found out at the end of last week that my position at work is being eliminated. Going to be weird working somewhere else after 26 years at the same company. Missed lifting the last few days because I've been working long hours trying to wrap things up, and not sleeping the greatest. Should have plenty of time to work out after next Tuesday though, lmao! It will be a good time to reign in my diet too - I've been pretty sloppy on it of late.
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    Bodyweight morning 84.7

    DL
    135 x 3 x 5

    Bench T&G
    92 x 3 x 7

    Landmine row
    20 x 3 x 8
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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    Originally Posted by CW47 View Post
    Good work, and good discussion guys.


    January 27, 2022: DB Bench Press
    60's - 6 sets x 3 reps
    Did 2 more sets than last time with the 60's. I'd guess this is around 70% of my max, but I still struggle to get the first rep started sometimes when I'm not in a good position.

    Found out at the end of last week that my position at work is being eliminated. Going to be weird working somewhere else after 26 years at the same company. Missed lifting the last few days because I've been working long hours trying to wrap things up, and not sleeping the greatest. Should have plenty of time to work out after next Tuesday though, lmao! It will be a good time to reign in my diet too - I've been pretty sloppy on it of late.
    Sorry to hear about the job situation. Work stress is the worst. Draining as ****
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  24. #114
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    Originally Posted by CW47 View Post
    Good work, and good discussion guys.


    January 27, 2022: DB Bench Press
    60's - 6 sets x 3 reps
    Did 2 more sets than last time with the 60's. I'd guess this is around 70% of my max, but I still struggle to get the first rep started sometimes when I'm not in a good position.

    Found out at the end of last week that my position at work is being eliminated. Going to be weird working somewhere else after 26 years at the same company. Missed lifting the last few days because I've been working long hours trying to wrap things up, and not sleeping the greatest. Should have plenty of time to work out after next Tuesday though, lmao! It will be a good time to reign in my diet too - I've been pretty sloppy on it of late.
    Yeah, sorry to hear that man! Best of luck with whatever comes next.
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  25. #115
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    Just worked up to a single MR working set of bench at 225. Got a clean 15 and may have been able to grind out 16, but was content with this.

    Flat Bench (T&G):
    135 x 12, 185 x 4, 275 x 1, 225 x 15

    Came home weighing 232.4

    @FilmBuff,
    Spoiler!
    Last edited by EliKoehn; 01-28-2022 at 05:10 PM.
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    Originally Posted by EliKoehn View Post
    Just worked up to a single MR working set of bench at 225. Got a clean 15 and may have been able to grind out 16, but was content with this.

    Flat Bench (T&G):
    135 x 12, 185 x 4, 275 x 1, 225 x 15

    Came home weighing 232.4

    @FilmBuff,
    Spoiler!
    That 225x 15 sounds brutal lol.

    I’m impressed you’ve seen Henry V.

    Kenneth Brannagh is criminally underrated as a filmmaker and his interpretations of Shakespeare have always been phenomenal.

    And yeah it a play on words of wanting to be buff but also being a film nerd haha. I went to film school in the mid 2000s.

    I’ve heard of hagazussa but never watched it. You’re the first person to ever reference in conversation so I’m definitely going to need to look for it now.

    I love me some Conan and pretty much every other movie you mentioned.

    Others for me include most of the coen brothers oeuvre including big lebowski, o brother where art thou, and the man who wasnt there.

    Mulholland drive is a trip but amazing.

    The Fly with Jeff Goldblum, History of Violence, There will be Blood, dr strangelove, oldboy, ghostbusters, Indiana Jones trilogy, goodfellas, tinker tailor soldier boy, Tailor of Panama, network, good the bad and the ugly, arrival, eternal sunshine of the spotless mind, adaptation, being John malkovich

    I think Tarantino is a genius. Even though he gets cute and meta at times I still think his work is out of this world.

    **** I’ll stop for now before I write a novel. I’m forgetting so many anyway lol.

    I also loved the new Spider-Man movie. One of the best comic book movies in my mind. I think the ordinal Spider-Man 2 holds up today aside from sone bad cgi moments.
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    No need to stop elaborating lol. I doubt anyone else minds, but I was specifically curious. I like hearing opinions on films, for recommendations and different takes.

    And yeah, my adoration of Henry V is so great that it's come at the expense of some decent social embarrassment throughout my growing up. Saw it for the first time at 15, and notwithstanding the many conspicuously identifiable ways in which it is excellent (not only in terms of filmmaking, but also the succinct beauty of the writing), immediately I recognized something quintessentially sublime about it which has since resonated with me more than any kind of artistic expression ever has. I devoured it and quickly memorized the whole thing. It's had a huge influence on me, and as dumb as it may sound, certain scenes and lines are so powerful and irreducible in their description of often vague concepts intuitively felt, that they literally bring a glow to my heart when I think about them. In my own subjective opinion, the movie comes as close to perfect as any I've seen.

    Conan to me is very refreshing in the way it emphasizes the philosophical value of masculinity and strength as desirable pursuits and ends unto themselves, not mere means to some ulterior purpose to be viewed with suspicion. 300 too (and that more than anything else for its faithfulness to the actual dialogue and details of Herodotus's narrative, admitting an immense artistic license, which ironically goes against its common criticism as a thoughtless indulgence for violence - I also think the comic book aesthetic is unique and appreciable).

    And I've seen most of everything else you've mentioned, just wouldn't consider them among my favorites personally. I tend to like horror movies (aside from the thrill of a good scare if the movie can manage it) for their genre not only being a vehicle for tragedy necessary in exploring a lot of themes which aren't possible elsewhere, but for the license it has to indulge the supernatural which often comprises the most meaningful raw material of stories and legends of any stripe, besides. So I've seen the most of those, probably.

    I'd be curious to hear your reaction to Hagazussa after you see it lol.
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    Iso-Lateral Chest Press (Machine)
    Set 1: 50 lb × 10 [Warm-up]
    Set 2: 90 lb × 6 [Warm-up]
    Set 3: 140 lb × 4 [Warm-up]
    Set 4: 180 lb × 11
    Set 5: 180 lb × 9

    Incline Row (Dumbbell)
    Set 1: 25 lb × 10 [Warm-up]
    Set 2: 35 lb × 10 [Warm-up]
    Set 3: 50 lb × 13
    Set 4: 50 lb × 11

    Notes: Flared elbows

    Shoulder Press (Plate Loaded)
    Set 1: 50 lb × 10 [Warm-up]
    Set 2: 90 lb × 10 [Warm-up]
    Set 3: 180 lb × 13
    Set 4: 180 lb × 12

    Lat Pulldown (Cable)
    Set 1: 55 lb × 10 [Warm-up]
    Set 2: 100 lb × 6 [Warm-up]
    Set 3: 160 lb × 11
    Set 4: 160 lb × 8

    Cable Curl
    Set 1: 15 lb × 15 [Warm-up]
    Set 2: 30 lb × 15 [Warm-up]
    Set 3: 35 lb × 13

    Tricep Rope Push Down
    Set 1: 35 lb × 12 [Warm-up]
    Set 2: 50 lb × 15
    Set 3: 50 lb × 14

    Upright Row (Cable)
    Set 1: 100 lb × 15
    Set 2: 100 lb × 12

    Decent day.

    Burned 300kcals on elliptical as well.

    I gotta do legs again tomorrow. I hope this is the last meso I ever have 3 dedicated leg days.
    the latest and greatest in training...or whatever.

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  29. #119
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    Originally Posted by EliKoehn View Post
    No need to stop elaborating lol. I doubt anyone else minds, but I was specifically curious. I like hearing opinions on films, for recommendations and different takes.

    And yeah, my adoration of Henry V is so great that it's come at the expense of some decent social embarrassment throughout my growing up. Saw it for the first time at 15, and notwithstanding the many conspicuously identifiable ways in which it is excellent (not only in terms of filmmaking, but also the succinct beauty of the writing), immediately I recognized something quintessentially sublime about it which has since resonated with me more than any kind of artistic expression ever has. I devoured it and quickly memorized the whole thing. It's had a huge influence on me, and as dumb as it may sound, certain scenes and lines are so powerful and irreducible in their description of often vague concepts intuitively felt, that they literally bring a glow to my heart when I think about them. In my own subjective opinion, the movie comes as close to perfect as any I've seen.

    Conan to me is very refreshing in the way it emphasizes the philosophical value of masculinity and strength as desirable pursuits and ends unto themselves, not mere means to some ulterior purpose to be viewed with suspicion. 300 too (and that more than anything else for its faithfulness to the actual dialogue and details of Herodotus's narrative, admitting an immense artistic license, which ironically goes against its common criticism as a thoughtless indulgence for violence - I also think the comic book aesthetic is unique and appreciable).

    And I've seen most of everything else you've mentioned, just wouldn't consider them among my favorites personally. I tend to like horror movies (aside from the thrill of a good scare if the movie can manage it) for their genre not only being a vehicle for tragedy necessary in exploring a lot of themes which aren't possible elsewhere, but for the license it has to indulge the supernatural which often comprises the most meaningful raw material of stories and legends of any stripe, besides. So I've seen the most of those, probably.

    I'd be curious to hear your reaction to Hagazussa after you see it lol.
    A great horror film is tough to beat. Let me in is fantastic.

    I also love all sorts of absurd comedies.

    3 amigos is so dumb it’s great.

    What about bob? is easily one of my favourite movies ever along with Rushmore and royal tenenbaums.
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  30. #120
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    Some high rep smith squats today
    205x20 ( not as hard as I expected given my lack of cardio)
    235x15 went well but enjoy a laugh watching me walk out of the machine!

    https://www.youtube.com/watch?v=jlDffkm8oV0

    I’m on my way to a nice goal of 315x20. It’s going to happen before I die.


    Moviesff the top of my head, some I would recommend
    Aliens, Alien
    Scarface
    GoodFellas
    The Town
    Fargo
    A perfect plan
    Saving Private Ryan
    Young Guns, Young Guns II
    SuperBad
    The Hangover
    Wedding Crashers
    Every single Clint Eastwood movie
    Rocky I, II, III
    Rambo
    8 Mile
    The Green Mile
    I laughed a lot at GoldMember, dumb and dumber, There’s something about Mary
    Scream

    *series, The Sopranos, Breaking Bad
    "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

    Every workout is GAME DAY!
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