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  1. #1381
    Registered User coachcalande's Avatar
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    Down to 280 this am.

    I had set my body weight bench at 285. I got it for 8
    ,6,6,6,5 yesterday… I’m contemplating lowering that as I drop weight but I may wait until that 285 becomes a struggle. We will see.

    Today is a rest day. Going after six meals, 500 cals each on avg. 3000 cals and between 350-400 G protein. Should hit about 200 g carbs which is plenty for me.
    "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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  2. #1382
    Not Aware veggie530's Avatar
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    Originally Posted by coachcalande View Post
    Down to 280 this am.

    I had set my body weight bench at 285. I got it for 8
    ,6,6,6,5 yesterday… I’m contemplating lowering that as I drop weight but I may wait until that 285 becomes a struggle. We will see.

    Today is a rest day. Going after six meals, 500 cals each on avg. 3000 cals and between 350-400 G protein. Should hit about 200 g carbs which is plenty for me.
    damn that's a lot of protein. Any routine lab work?

    Yesterday I did

    Chins
    x5, 5, 5, 5, 10

    Barbell Rows
    135 x 10, 10, 10

    Preacher curl 20 x 15, 15
    Preacher Hammer Curl 20 x 15, 15 x 15

    15% incline walk, 15 minutes, 0.9 miles
    September 2022:
    BW: 184.5
    B: 300x3, 225 x 14
    S: 315 x 1, 225 x 18
    DL: 350x4; 385 x 1; Trap Bar DL: 405 x 1
    OHP: 185 x 2, 135 x 12
    Chins: 19 Pushups: 60
    1 Mile: 5:52
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  3. #1383
    Registered User EliKoehn's Avatar
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    Conventional Deadlift (Beltless/Raw Grip):
    3 x 5 at 405 final reps @9, 10, 10
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  4. #1384
    Masstrophysicist Camarija's Avatar
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    Just wanted to log this here for the laughs

    Friday August 5, 2022
    Rich Piana 8 Hour Arm Workout


    Superset 1
    4 sets Chin Ups x AMRAP
    4 sets Dips x AMRAP

    1 set cable cross lateral raise

    Superset 2
    4 sets incline EZ Bar French Press
    4 sets Preacher EZ Bar Curl

    1 set cable cross face pull

    Superset 3
    4 sets Chin Ups x AMRAP
    4 sets Dips x AMRAP

    1 set cable cross lateral raise

    Superset 4
    4 sets incline EZ Bar French Press
    4 sets Preacher EZ Bar Curl

    1 set cable cross face pull

    Superset 5
    4 sets Chin Ups x AMRAP
    4 sets Dips x AMRAP

    1 set cable cross lateral raise

    Superset 6
    4 sets incline EZ Bar French Press
    4 sets Preacher EZ Bar Curl

    1 set cable cross face pull

    Superset 7
    4 sets Chin Ups x AMRAP
    4 sets Dips x AMRAP

    1 set cable cross lateral raise

    Superset 8
    4 sets seated single arm db overhead tricep extension
    4 sets side sadle single arm db preacher curl

    1 set cable cross face pull

    Superset 9
    4 sets close grip incline bb bench x AMRAP
    4 sets neutral grip pulldown x AMRAP

    1 set cable cross lateral raise

    Superset 10
    4 sets seated single arm db overhead tricep extension
    4 sets side sadle single arm db preacher curl

    1 set cable cross face pull

    Superset 11
    4 sets close grip incline bb bench x AMRAP
    4 sets suppinate grip pulldown x AMRAP

    2 set cable cross lateral raise

    Superset 12
    4 sets tricep pushdown
    4 sets cable curl

    2 set cable cross face pull

    Superset 13
    4 sets close grip incline bb bench x AMRAP
    4 sets suppinate grip pulldown x AMRAP

    3 set cable cross lateral raise

    Superset 14
    4 sets tricep pushdown
    4 sets cable curl

    3 set cable cross face pull

    Superset 15
    4 sets close grip incline bb bench x AMRAP
    4 sets suppinate grip pulldown x AMRAP

    4 set cable cross lateral raise

    Superset 16
    4 sets tricep pushdown
    4 sets cable curl

    4 set cable cross face pull

    Photo immediately after the workout:


    Arms went from 41 cm cold to 54 cm cold the next day* the pump faded after a couple days, it was only temporary

    I only recommend doing this if you have no issues with tendinitis, if you are bulking, if you are at the end of a mesocycle or training block, and can afford to take at least 2 rest days afterwards, AND if you already have a solid base of training with decent arms

    Cheers brothers!!!
    Last edited by Camarija; 08-11-2022 at 11:28 AM.
    ► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
    ► https://forum.bodybuilding.com/showthread.php?t=180349883
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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  5. #1385
    Registered User coachcalande's Avatar
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    I love hearing about crazy stuff like that arm workout posted above.

    When I was a college kid I had a bench in my room….and a seated calf machine. Sometimes on a Sunday, while watching NFL, I’d just lift all day.

    I save arms for a different day and would block out time “two hours of bis/tris” and do supersets. Fun stuff.

    Cheers to anyone willing to experiment and experience different training stimulus. You own it to yourselves, with any kind of long term mentality, to crap on internet bodybuilding dogma at least once.
    "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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  6. #1386
    Not Aware veggie530's Avatar
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    Neck Extensions 3x16 w/ 30 lbs (cable)
    Neck Curls 1x20 w/ 30 lbs, 2x16 w/ 50 lbs (cable)
    Cable Twists 2x20 w/ 50 lbs
    V ups 2x25, 1x20

    Trap Bar Shrugs 225 x 20, 20
    Trap Bar Power Shrugs 225 x 20, 275 x 20, 315 x 16

    20% Incline walk 14 minutes x 0.6 miles

    Tomorrow I hit BB Squats 5x5 with 225 and 2x5 DL x 275 and that completes my light/deload week. time to refeed for the weekend and get back on the horse
    September 2022:
    BW: 184.5
    B: 300x3, 225 x 14
    S: 315 x 1, 225 x 18
    DL: 350x4; 385 x 1; Trap Bar DL: 405 x 1
    OHP: 185 x 2, 135 x 12
    Chins: 19 Pushups: 60
    1 Mile: 5:52
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  7. #1387
    clownslayer SaviorSelfJT's Avatar
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    Squat
    395x1
    315x5

    Bench
    275x1
    225x10

    Wanted to do curls but had to leave home
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  8. #1388
    Registered User coachcalande's Avatar
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    Today Im doing supersets

    Squats- curls- pushdowns

    Pressed for time now in August so things may change.

    SSB squats 305x9 which is one away from all time best there. Comes with calorie deficit for me.

    Doing the best I can- hit it for 7 on second set.
    "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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  9. #1389
    Unregistered User MyEgoProblem's Avatar
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    https://www.instagram.com/reel/ChKrW...d=YmMyMTA2M2Y=

    Doing fun things so i actually go to the gym..

    4.5" Beltless defecits
    200kg Single was abit less stifflegged than id have preferred.
    But 3pps back off reps sets tho.. Super high hip pulls.

    Just 2 sets of rows after and i wandered home.. Lol
    FMH crew - Couch.
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  10. #1390
    Work in Progress CW47's Avatar
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    Everyone's crushing it right now. Great work all!


    August 12, 2022
    Conventional Deadlift: 275 pounds - 3 sets x 5 reps
    Stiff Legged Deadlift - 3 inch Deficit: 235 pounds - 3 sets x 8 reps
    Hamstring Curl: 90 pounds x 6 reps / 70 x 10 / 45 x 20

    My Ironmaster Bench showed up on Wednesday. Also got the leg and the hyper core attachments. Finally finished getting everything setup late yesterday, and ended up not lifting because I was working on that. Seems like a very solid piece of equipment that should serve me well for a long time. I will get some pictures posted in here at some point.

    Good workout today. Started light on the conv deads so I wouldn't be totally wiped after the first exercise.
    Stiff Leg Deficits always start off feeling pretty easy but then get hard real fast.
    Didn't know where to start with the leg curls so I just threw 2 plates on. That was too much so I turned it into what I guess you could call a drop set, doing 70 and then 45 pounds with around 30 seconds rest between. It's a good thing I didn't have to carry anyone up the stairs because I could barely pick my legs up after the curls. Will be interesting to see how sore I am tomorrow after not doing leg curls for a couple of years, lol.

    Here's video of the Conv Deads:
    Last edited by CW47; 08-13-2022 at 07:20 PM.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  11. #1391
    Registered User coachcalande's Avatar
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    Originally Posted by CW47 View Post
    Everyone's crushing it right now. Great work all!


    August 12, 2022
    Conventional Deadlift: 275 pounds - 3 sets x 5 reps
    Stiff Legged Deadlift - 3 inch Deficit: 235 pounds - 3 sets x 8 reps
    Hamstring Curl: 90 pounds x 6 reps / 70 x 10 / 45 x 20

    My Ironmaster Bench showed up on Wednesday. Also got the leg and the hyper core attachments. Finally finished getting everything setup late yesterday, and ended up not lifting because I was working on that. Seems like a very solid piece of equipment that should serve me well for a long time. I will get some pictures posted in here at some point.

    Good workout today. Started light on the conv deads so I wouldn't be totally wiped after the first exercise.
    Stiff Leg Deficits always start off feeling pretty easy but then get hard real fast.
    Didn't know where to start with the leg curls so I just threw 2 plates on. That was too much so I turned it into what I guess you could call a drop set, doing 70 and then 45 pounds with around 30 seconds rest between. It's a good thing I didn't have to carry anyone up the stairs because I could barely pick my legs up after the curls. Will be interesting to see how sore I am tomorrow after not doing leg curls for a couple of years, lol.

    Hamstring cramps next bench session will be a fine reminder ha ha. Man nothing worse.

    Nothing exciting to report here. Knee seems a bit better and I weighed in at 279.6. I hate cutting.
    "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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  12. #1392
    clownslayer SaviorSelfJT's Avatar
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    Squat-
    405x1
    345x3

    First time hitting 405 in quite a while. High bar ATG, impossible to have gone any lower

    Push presses-
    185x9 (could have only done 7 last time)

    Curls
    115x6

    Some rear delt flies with 25lb plates
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  13. #1393
    Work in Progress CW47's Avatar
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    Originally Posted by coachcalande View Post
    Hamstring cramps next bench session will be a fine reminder ha ha. Man nothing worse.

    Nothing exciting to report here. Knee seems a bit better and I weighed in at 279.6. I hate cutting.
    Ended up not being bad at all. My lower back is more sore than the hamstrings. And I'm with you on the cutting, lol. Been trying to do that myself but I'm stalled after the first 5 pounds. Really need to drop another 10-15 though to ease up the stress on my knees which have been bothering me over the last couple months.

    Savior - Awesome job! You've gotten back up to some good numbers very quickly.


    August 13, 2022
    Floor Press: 135 pounds - 3 sets x 5 reps
    Larsen Press - Narrow Grip: 115 pounds - 3 sets x 10 reps
    Bent Row: 95 pounds - 3 sets x 12 reps
    Tricep Rope Pushdown: 2 Chain - 3 sets x 12 reps

    Floor press and Larsen Press both felt very good. The new bench is much more sturdy and firm than my old one and has better grip as well - all positives.
    Haven't done hardly any bent over rowing since I hurt my back doing T-Bar Rows about 2 years ago. Going to see if I can ease back into doing them. Started very light to refamiliarize myself with the lift, focusing on bracing and activating the correct muscles. Felt good.

    Here's video of the Floor Press:


    I also added a deadlift video to my previous post.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  14. #1394
    Registered User coachcalande's Avatar
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    Bench press performance test day

    Last two
    Workouts were 285x7, 285 for a grind to get 8.

    Today I got my 8th one easier than the last workout so thats a good sign! I also hit a couple of sets at 7 too. Progress!

    Gains in incline and shoulder press as well.

    Going to hve to increase wt on db press- first time since injury
    Last edited by coachcalande; 08-14-2022 at 05:52 AM.
    "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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  15. #1395
    Work in Progress CW47's Avatar
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    August 14, 2022

    16 Inch Box Squat - Speed: 185 pounds - 6 sets x 2 reps
    Leg Extension: 45 pounds x 20 reps - 70 pounds - 2 sets x 20 reps
    Hammer Curl: 25 pounds x 20/17/16

    Squats felt quite nice today.
    Was being somewhat conservative on the extensions since I've not done these in years. I'll push them harder next time.
    Could've pushed the curls further too. Next time I'll plan to do a drop set at the end, do partials, or find some other way to push them harder.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  16. #1396
    Registered User RapidFail's Avatar
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    Bench day again, another rep PR.

    10 x 66lb
    5 x 94lb
    3 x 121lb, 2.5 min rest
    13 x 121lb (PR!), 2.5 min rest
    10 x 121lb, 2.5 min rest
    8 x 121lb, 2.5 min rest
    7 x 121lb, 2.5 min rest
    7 x 121lb, 2 min rest
    Added another set after recovering easily from four sets last week. First set 1 RIR, the rest 0-1. Nice chest pump after the third set.
    Last edited by RapidFail; Yesterday at 06:13 PM.
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  17. #1397
    Not Aware veggie530's Avatar
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    Friday August 12th

    Barbell Squat
    135 x 8, 185 x 5, 205 x 3, 225 x 5, 225 x 5, 245 x 5

    Barbell Deadlift
    135 x 3
    225 x 3
    275 x 3
    315 x 3

    Push up x 10, 10, 60

    Smith Machine Calf Raise
    225 x 20, 25

    Saturday August 13th
    Neck Extension 40 lb x 25, 60 lb x 15, 70 lb x 12
    Neck Curl 30 lb x 30, 50 x 25, 70 x 20

    Decline Crunch x 25, 10 lbs x 15

    Captain Chair Knee Raises x 25, 25, 25

    DB Side Bend 75 x 30, 100 x 20

    Sunday august 14th

    15:00 for 0.75mi @ 15% incline walk

    tomorrow back to the grind, was a great deload week
    September 2022:
    BW: 184.5
    B: 300x3, 225 x 14
    S: 315 x 1, 225 x 18
    DL: 350x4; 385 x 1; Trap Bar DL: 405 x 1
    OHP: 185 x 2, 135 x 12
    Chins: 19 Pushups: 60
    1 Mile: 5:52
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  18. #1398
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    Squat
    405x1
    315x3x2 sets

    Deadlift
    405x1 no straps
    365x5 straps

    My right knee was been bothering me every workout but not todays
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  19. #1399
    Registered User EliKoehn's Avatar
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    Good work guys - hope your knee continues to leave you alone SJT.

    C6W Week One - Monday (Muscular Conditioning w/ Moderate Difficulty)

    Squat:
    4 x 6 at 325 @9, 9, 10, 9

    Conventional Deadlift (beltless, w/ chalk):
    2 x 6 at 405 @10, 10

    Optional Exercise 1 (Seated Calf Raise, 1CT Pause):
    3 x 8 w/ 90 added
    Optional Exercise 2 (Leg Extension Machine, 1CT Pause):
    3 x 8 at 100

    Comments:
    Spoiler!
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  20. #1400
    Work in Progress CW47's Avatar
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    Yes, great work everyone.


    August 15, 2022
    Bench Press: 135 pounds - 6 sets x 6 reps
    Close Grip Bench - 30 Degree Incline: 120 pounds x 9/8/8
    Double D Cable Row: 4 Chain x 40/35
    Triceps V-Bar Pushdown: 2 Chain x 20/16/13

    Comp Bench was relatively easy. New bench is much grippier and I'm able to get more out of my leg drive. As a result it was also putting much more pressure on my knees which could prove to be problematic. We'll see...

    Close Grip Incline felt noticeably harder with the new bench, and I think it's mostly because of the seat angle. With the old bench I'd end up sliding down and flattening the angle to probably closer to 20-25 degrees. I don't even know what the exact angle on it was because I never measured - just guessed it to be around 30 degrees. All 3 sets were 9.5+ RPE, with fairly lengthy rests between.

    Got some more new toys this week and put them to use on rows and triceps work. Both felt good and will see fairly regular use. I really need more weight for the rows. Found some 10 pound weights from York that will fit in the tight space I have, and I have 8 of them on order. That will allow me to keep my rep ranges on cable work much more dialed in.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  21. #1401
    Not Aware veggie530's Avatar
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    Press (Bench)
    Monday, August 15, 2022 at 6:41 PM

    Bench Press (Barbell)
    Set 1: 135 lb × 10 [Warm-up]
    Set 2: 185 lb × 5 [Warm-up]
    Set 3: 205 lb × 3 [Warm-up]
    Set 4: 225 lb × 1 [Warm-up]
    Set 5: 245 lb × 3
    Set 6: 260 lb × 3
    Set 7: 275 lb × 6
    Set 8: 260 lb × 5
    Set 9: 245 lb × 8

    Incline Bench Press (Dumbbell)
    Set 1: 80 lb × 15
    Set 2: 90 lb × 8
    Set 3: 100 lb × 6

    Seated Overhead Press (Dumbbell)
    Set 1: 50 lb × 16
    Set 2: 50 lb × 10
    Set 3: 50 lb × 9

    Skullcrusher (Barbell)
    Set 1: 80 lb × 14
    Set 2: 85 lb × 11
    Set 3: 85 lb × 9

    Notes: EZ bar, incline bench

    Cable Kickback
    Set 1: 30 lb × 16
    Set 2: 30 lb × 16
    Set 3: 30 lb × 16

    Pec Deck (Machine)
    Set 1: 90 lb × 25
    Set 2: 100 lb × 16
    Set 3: 100 lb × 15

    Lateral Raise (Dumbbell)
    Set 1: 25 lb × 20
    Set 2: 25 lb × 20
    Set 3: 25 lb × 20
    Set 4: 25 lb × 18

    Notes: Seated
    September 2022:
    BW: 184.5
    B: 300x3, 225 x 14
    S: 315 x 1, 225 x 18
    DL: 350x4; 385 x 1; Trap Bar DL: 405 x 1
    OHP: 185 x 2, 135 x 12
    Chins: 19 Pushups: 60
    1 Mile: 5:52
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    Pull
    Tuesday, August 16, 2022 at 5:52 AM

    Chin Up
    Set 1: 1 rep [Warm-up]
    Set 2: 2 reps [Warm-up]
    Set 3: 3 reps [Warm-up]
    Set 4: +25 lb × 10
    Set 5: +25 lb × 10
    Set 6: +26 lb × 8

    Pendlay Row (Barbell)
    Set 1: 135 lb × 12
    Set 2: 155 lb × 12
    Set 3: 185 lb × 8

    Trap Bar Power Shrug
    Set 1: 135 lb × 10 [Warm-up]
    Set 2: 225 lb × 8 [Warm-up]
    Set 3: 315 lb × 16
    Set 4: 405 lb × 8
    Set 5: 405 lb × 10

    Trap Bar Shrug
    Set 1: 185 lb × 20
    Set 2: 185 lb × 25
    Set 3: 185 lb × 25

    Lat Pulldown (Cable)
    Set 1: 200 lb × 20
    Set 2: 220 lb × 20
    Set 3: 220 lb × 20

    Concentration Curl (Dumbbell)
    Set 1: 25 lb × 13
    Set 2: 25 lb × 14
    Set 3: 25 lb × 13
    Set 4: 25 lb × 13

    Notes: 10-12

    Hammer Preacher Curl
    Set 1: 20 lb × 12
    Set 2: 20 lb × 12
    Set 3: 20 lb × 11

    Notes: 10-16

    Face Pull (Cable)
    Set 1: 40 lb × 25
    Set 2: 60 lb × 20
    Set 3: 70 lb × 16
    Set 4: 70 lb × 20

    Shrug (Dumbbell)
    Set 1: 50 lb × 50

    Notes: Burnout
    September 2022:
    BW: 184.5
    B: 300x3, 225 x 14
    S: 315 x 1, 225 x 18
    DL: 350x4; 385 x 1; Trap Bar DL: 405 x 1
    OHP: 185 x 2, 135 x 12
    Chins: 19 Pushups: 60
    1 Mile: 5:52
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  23. #1403
    Unregistered User MyEgoProblem's Avatar
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    Got shat on at work today...
    14hour shift cos someone didn't turn up again.
    2nd strike and gonna have to let them go. Shame.

    Shame, cos it ruined my training day.
    Had my preworkout meal and everything in me. Changed, motivated and ready to hit it..

    Nope. Didn't happen.

    Ended up doing around 12 hard but quality sets of band pull aparts (nothing below 25 reps)
    And around 12 sets of ghr (nothing below 12reps).. Done every time i took a walk around the gym.

    Gonna class today as a gpp session, 35k steps plus that work. Plus plenty of db and plate tidying..

    Guess who is going home early tomo. .
    FMH crew - Couch.
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  24. #1404
    Registered User EliKoehn's Avatar
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    ^^ That sucks Ego. Sometimes I find that stuff like that fuels some particularly good sets, but when you're ready to go and can't it can also tend to throw everything off.

    C6W Week One - Tuesday (Muscular Conditioning w/ Moderate Difficulty)

    A.S.
    Comp. Bench (1CT):
    140 x 10, 190 x 10, 210 x 8, 215 x 6 @5-6?, 7-8, 8, 7?
    Pendlay Row:
    205 x 10, 205 x 10, 225 x 8, 245 x 6 @8, 7, 8, 7

    A.S.
    Standing OHP:
    95 x 12, 95 x 12, 105 x 10, 115 x 8 @8, 8, 8, 9
    Lat Pulldown:
    170 x 12, 170 x 12, 190 x 10, 210 x 8 @7, 8.5?, 9, 10*

    A.S.
    Optional Exercise 1 (DB Lateral Raise):
    3 x 12 w/ 25s
    Optional Exercise 2 (Hammer Curls):
    3 x 12 w/ 30s

    Total Time: 75 minutes

    *The very last rep here was just slightly not up to par form wise, leaning slightly with the torso and only getting down to the nose or so. All the other reps were to the chin and as far as I could tell in good form.

    Comments:
    Spoiler!
    Last edited by EliKoehn; 08-18-2022 at 10:08 AM.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  25. #1405
    Work in Progress CW47's Avatar
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    August 16, 2022

    Paused Conventional Deadlift: 365 pounds x 1 rep [9+ RPE]
    Paused Conventional Deadlift: 275 pounds x 3 reps
    Calf Raise: 45 pounds x 15 reps / 90 x 40 / 135 x 35

    Deads were smooth today. Not sure I could've done a second rep at 365, but definitely had more weight there. This was a good stopping point though.
    Decided to try some calf raises with the leg attachment for my new bench. It worked okay. Definitely was a pain to get the weight into position once I got up to 135 pounds on it, and that really isn't even enough weight. It's still probably the best option I have right now for calves.

    Video shows the top single paused dead and the first set of calf raises:
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  26. #1406
    Registered User EliKoehn's Avatar
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    That paused 365 conventional pull looked great.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  27. #1407
    clownslayer SaviorSelfJT's Avatar
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    Barbell row:
    225x12

    Bench:
    305x1
    265x3x2 sets

    Pullups 3x3


    305 wasnt too hard, I bet I'll be good for 315 again next time
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  28. #1408
    Registered User coachcalande's Avatar
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    Rest day today. YesterDay was legs/arms for me. Football season has started so I’ll be much busier now and pressed for time.

    Packed sets of bis/tris between sets of SSB squats and front squats.

    Managed to tie PR of 305x10 on SSB squats despite 3000 cal diet and 276 BW. That’s a plus - fear keeps me from smashing front squats after the knee injury but I did 3x5 at 185.

    Playing around with 5 meals at 600 cals each now just because I’m busier…
    "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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  29. #1409
    Work in Progress CW47's Avatar
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    Eli - Thanks! It felt great. I've made some good adjustments to my setup that are paying off. Still something a little off in either the setup or bracing that's costing me some poundage, but this is the best my conventional deadlift has ever been.

    Savior - Making quick progress all around. Well done.

    Coach - Good luck with the Football season.


    August 17, 2022
    T-Shirt Bench Press: 175 pounds x 1 rep @9 RPE [PR]
    T-Shirt Bench Press: 135 pounds x 3 reps
    Incline Pin Press - 40 Degree: 85 pounds x 3/3/3/3/3/3/3/4 - 25 reps total with 15 seconds or less rest between each set.

    Pressing felt great today. Was shooting for 165 for the top single, but realized that was going to be too easy today. Even 175 was quite fluid, maybe around a 9 RPE. Back off work felt very light.
    For the Pin Presses my aim was just to pack some extra volume into a short time frame, so I did sets of triples with 5-15 seconds rest between.
    I'm really happy with how the training is going right now. Feeling strong on everything and continuing to make technical improvements all around.

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  30. #1410
    Registered User coachcalande's Avatar
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    277 today.

    Still using 285
    For my bench sets
    And gained an additional rep.
    Now up to 285x9

    Smashed my incline at 215x9
    After benching and
    Rows

    Also
    Bumbed shoulder
    Press up a few
    Lbs and still got 11
    Reps.

    In all, at 3000 cals and 45-50% protein I am slowly losing wt and gaining reps.
    "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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