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  1. #121
    Registered User EliKoehn's Avatar
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    ^^ Good job on the smith squat PR!

    And woohoo! New deadlift PR for me.

    Since I'm cutting, I'm deliberately keeping volume low for the time being, so just worked up to a single set of 405 and managed it for 6! I can only claim what I actually did, of course, but I may have had 7 in me as 6 felt @9, but it likely would have been staggered and bad form. These felt clean and, using chalk this time, significantly lighter than pulling without it, not just with grip but across the board. Will attempt 7 soon and upload when I do.

    Deadlift:
    135 x 8, 225 x 4, 315 x 3, 365 x 2, 405 x 6
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  2. #122
    Registered User Filmbuff81's Avatar
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    Originally Posted by EliKoehn View Post
    ^^ Good job on the smith squat PR!

    And woohoo! New deadlift PR for me.

    Since I'm cutting, I'm deliberately keeping volume low for the time being, so just worked up to a single set of 405 and managed it for 6! I can only claim what I actually did, of course, but I may have had 7 in me as 6 felt @9, but it likely would have been staggered and bad form. These felt clean and, using chalk this time, significantly lighter than pulling without it, not just with grip but across the board. Will attempt 7 soon and upload when I do.

    Deadlift:
    135 x 8, 225 x 4, 315 x 3, 365 x 2, 405 x 6
    Nice job. Congrats.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  3. #123
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    Originally Posted by EliKoehn View Post
    ^^ Good job on the smith squat PR!

    And woohoo! New deadlift PR for me.

    Since I'm cutting, I'm deliberately keeping volume low for the time being, so just worked up to a single set of 405 and managed it for 6! I can only claim what I actually did, of course, but I may have had 7 in me as 6 felt @9, but it likely would have been staggered and bad form. These felt clean and, using chalk this time, significantly lighter than pulling without it, not just with grip but across the board. Will attempt 7 soon and upload when I do.

    Deadlift:
    135 x 8, 225 x 4, 315 x 3, 365 x 2, 405 x 6

    Good stuff, the 500 pound DL is near!
    "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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  4. #124
    Time is Muscle ECGordyn's Avatar
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    Squat
    115 x 3 x 5

    OHP
    47 x 3 x 6

    Chins
    bw 85.8 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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  5. #125
    Registered User coachcalande's Avatar
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    Every set of squats resulting in PRS …

    https://www.youtube.com/watch?v=PlGS2j8GDvI

    As I age and need better warmups, yet love pushing for PRs, they don’t all need to be singles and triples. This pyramid technique is quite satisfying.
    "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. #126
    Registered User EliKoehn's Avatar
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    Thanks guys. I seriously do hope my grip doesn't atrophy, but it's time to start using chalk regularly, looks like.

    And Coach, what was the poundage on that? It looked like 365 on your chart, but I couldn't see the plates on the bar very well. Either way, good job!
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  7. #127
    Registered User WolfRose7's Avatar
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    Soso weekend for me
    Upstairs neighbours are always up late ruining our sleep.
    Trying to deal with council but mostly just hoping our house purchase finally moves.


    Squats took the biggest hit, 10kg down

    140 x 1 @8
    105 x 4 for 6 sets

    Comp Bench
    115 x 1 @8
    100 x 5 @9
    95 x 5 for 2 sets

    Comp deadlift next day
    160 x 1@7.5
    125 x 4 for 6 sets
    5 day full body crew

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  8. #128
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    Originally Posted by EliKoehn View Post
    Thanks guys. I seriously do hope my grip doesn't atrophy, but it's time to start using chalk regularly, looks like.

    And Coach, what was the poundage on that? It looked like 365 on your chart, but I couldn't see the plates on the bar very well. Either way, good job!
    That was 365 on the smith for my sixth set. My plates are odd. I own 2x45,2x50, 2x25, 2x35, 2x10,4x5, 2x2.5…my standard plates are an odd mix of 22, 25, 50, 10, 5, 3 lbers. Interesting enough that sometimes lets me break a pr by 1-2 lbs.

    As for deadlifts…straps are used by the biggest pullers in history so try it, your posterior chain will thank you. Also, do you use a “hook grip” tucking the thumbs under your fingers when not strapped? I have seen a few do that…looking forward to that 500 lb pull. You’ll be like Ronnie Coleman doing crazy heavy stuff at low body fat.
    "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. #129
    Registered User Filmbuff81's Avatar
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    Originally Posted by EliKoehn View Post
    Thanks guys. I seriously do hope my grip doesn't atrophy, but it's time to start using chalk regularly, looks like.

    And Coach, what was the poundage on that? It looked like 365 on your chart, but I couldn't see the plates on the bar very well. Either way, good job!
    Chalk is just like a belt. You lift more weight, so your grip gets the same stimulus as no chalk with less weight.

    Same idea with a belt, more weight = same stimulus to the core as beltless.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  10. #130
    Registered User EliKoehn's Avatar
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    Sorry about the noise Wolf, and good luck with your forthcoming move.

    Hah, until I start pulling 800 for doubles that's not even a fair ballpark comparison, but thanks for the kind word.

    Ok, well we'll see how much of a difference the chalk makes going forward. 405 has never felt that light, but honestly I'm not sure specifically how the grip aid translates to better strength elsewhere, though I don't doubt it.

    Today, just a single set of bench. Was going to do more, but someone stole it after I walked away for a minute, and since it was a failure set, that's probably okay.

    Flat Bench (T&G):
    135 x 8, 185 x 4, 225 x 2, 275 x 5 (failed near lockout on 6th rep)
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  11. #131
    Registered User EliKoehn's Avatar
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    Quick arms and shoulders workout at lunch as per the previous statement about giving this some emphasis. Didn't have as much time as I would like, went in hungry, and performed below expectation. As long as I'm continuing to lose fat and keep enough stimulus and protein provided that my lean mass is mostly preserved, that's okay for the time being.

    It's another sporadically nice day out so I'm planning to go for a run this evening and will edit the post with that, if so.

    A.S.
    Standing OHP:
    3 x 5 at 135 (@9, 10, 10)
    Standing Hammer Curl:
    3 x 5 w/ 50s (@7? for all)

    A.S.
    Lateral Raise:
    3 x 8 w/ 30s
    Supinated* Dumbbell Curls:
    3 x 12 w/ 35s

    *Does anybody know the name of the variation where the dumbbells rest at a hammer curl position and you twist them into supination as you complete the lift? This is what I refer to as "supinated" although one could technically start in that position - to me it seems that it's easier to avoid cheating the range of motion by having to move into position every rep.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  12. #132
    Registered User RapidFail's Avatar
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    Originally Posted by ECGordyn View Post
    Squat
    115 x 3 x 5

    OHP
    47 x 3 x 6

    Chins
    bw 85.8 x 3 x 7
    My squat is about 60-65% of yours, my press maybe 75% of yours, yet a set of 7 chin ups would be a warm-up for me (though I'm more than 10kg lighter which I'm sure makes a big difference).
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  13. #133
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    Originally Posted by RapidFail View Post
    My squat is about 60-65% of yours, my press maybe 75% of yours, yet a set of 7 chin ups would be a warm-up for me (though I'm more than 10kg lighter which I'm sure makes a big difference).
    He's probably just taking that one lighter on purpose. Last year he was doing weighted chins quite heavy if I remember right.

    And I actually ended up getting involved in an important conversation and decided not to run. We have snow forecasted tomorrow which in my neck of the woods is a rare and fun occasion, but still means no running for the next few days, if so.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  14. #134
    Registered User Filmbuff81's Avatar
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    Originally Posted by EliKoehn View Post
    Quick arms and shoulders workout at lunch as per the previous statement about giving this some emphasis. Didn't have as much time as I would like, went in hungry, and performed below expectation. As long as I'm continuing to lose fat and keep enough stimulus and protein provided that my lean mass is mostly preserved, that's okay for the time being.

    It's another sporadically nice day out so I'm planning to go for a run this evening and will edit the post with that, if so.

    A.S.
    Standing OHP:
    3 x 5 at 135 (@9, 10, 10)
    Standing Hammer Curl:
    3 x 5 w/ 50s (@7? for all)

    A.S.
    Lateral Raise:
    3 x 8 w/ 30s
    Supinated* Dumbbell Curls:
    3 x 12 w/ 35s

    *Does anybody know the name of the variation where the dumbbells rest at a hammer curl position and you twist them into supination as you complete the lift? This is what I refer to as "supinated" although one could technically start in that position - to me it seems that it's easier to avoid cheating the range of motion by having to move into position every rep.
    Dumbbell twist curls is what I’ve always known them as.
    the latest and greatest in training...or whatever.

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  15. #135
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    BW is down to about 221.

    Average was 223ish but hitting lows every day.

    Dealing with some bad knee tendinitis and nearly had the back and neck spasm at work today.

    Needless to say my last 2 workouts ended up having no leg work and I may take tomorrow off.

    I was concerned about aggravating things coming so quickly out of the gate, especially with work picking up at the same time.

    Went from 5-8k steps in December to 10-15 in the course of 10 days.

    So I’ll just need to make adjustments on the fly.

    Plate Loaded Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 180 lb × 7 [Warm-up]
    Set 3: 230 lb × 13
    Set 4: 230 lb × 12
    Set 5: 230 lb × 10

    Single Arm Cable Row
    Set 1: 40 lb × 10
    Set 2: 40 lb × 10

    Back Extension
    Set 1: 11 reps
    Set 2: 11 reps
    Set 3: 9 reps

    Low Incline Dumbbell Press
    Set 1: 55 lb × 10 [Warm-up]
    Set 2: 70 lb × 6 [Warm-up]
    Set 3: 85 lb × 11
    Set 4: 85 lb × 10
    Set 5: 85 lb × 9

    Egyptian Lateral Raise
    Set 1: 15 lb × 15
    Set 2: 15 lb × 15
    Set 3: 15 lb × 13

    EZ bar curl
    Set 1: 30 lb × 20 [Warm-up]
    Set 2: 50 lb × 14
    Set 3: 50 lb × 11
    Set 4: 50 lb × 9

    Overhead Press (Barbell)
    Set 1: 45 lb × 10 [Warm-up]
    Set 2: 65 lb × 6 [Warm-up]
    Set 3: 95 lb × 4 [Warm-up]
    Set 4: 125 lb × 10
    Set 5: 115 lb × 10
    Set 6: 115 lb × 10
    Set 7: 115 lb × 10

    Upright Row (Barbell)
    Set 1: 65 lb × 10
    Set 2: 65 lb × 10
    Set 3: 65 lb × 10
    Set 4: 65 lb × 10

    Straight Arm Pulldown
    Set 1: 30 lb × 10 [Warm-up]
    Set 2: 60 lb × 11
    Set 3: 60 lb × 10
    Set 4: 60 lb × 9

    Low To High Cable Fly
    Set 1: 15 lb × 15 [Warm-up]
    Set 2: 25 lb × 15 [Warm-up]
    Set 3: 45 lb × 15
    Set 4: 45 lb × 13
    Set 5: 45 lb × 10

    Skullcrusher (Dumbbell)
    Set 1: 30 lb × 15
    Set 2: 30 lb × 13
    Set 3: 30 lb × 10

    Hammer Curl (Dumbbell)
    Set 1: 20 lb × 15 [Warm-up]
    Set 2: 35 lb × 12
    Set 3: 35 lb × 11
    Set 4: 35 lb × 10
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  16. #136
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    Originally Posted by EliKoehn View Post
    Quick arms and shoulders workout at lunch as per the previous statement about giving this some emphasis. Didn't have as much time as I would like, went in hungry, and performed below expectation. As long as I'm continuing to lose fat and keep enough stimulus and protein provided that my lean mass is mostly preserved, that's okay for the time being.

    It's another sporadically nice day out so I'm planning to go for a run this evening and will edit the post with that, if so.

    A.S.
    Standing OHP:
    3 x 5 at 135 (@9, 10, 10)
    Standing Hammer Curl:
    3 x 5 w/ 50s (@7? for all)

    A.S.
    Lateral Raise:
    3 x 8 w/ 30s
    Supinated* Dumbbell Curls:
    3 x 12 w/ 35s

    *Does anybody know the name of the variation where the dumbbells rest at a hammer curl position and you twist them into supination as you complete the lift? This is what I refer to as "supinated" although one could technically start in that position - to me it seems that it's easier to avoid cheating the range of motion by having to move into position every rep.
    Alternating db curls is what I call them. The primary function of the biceps is pronation so That’s the only way I do them. Might be boring but 90% of the time doing heavy bb curls followed by alt db curls with the twist, progression…gave me big arms. I do like preacher curls too but haven’t done them in years.

    Yesterday first set bench 225x20, no sloppy reps, no bounce, no arch or anything. Next time 235 for AMRAP followed by pyramid. Making comeback from Aug pec strain.
    "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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  17. #137
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by RapidFail View Post
    My squat is about 60-65% of yours, my press maybe 75% of yours, yet a set of 7 chin ups would be a warm-up for me (though I'm more than 10kg lighter which I'm sure makes a big difference).
    Only way to gauge would be to load up to 85.8 and see how many reps you get. I think last May I got to 106 x 5 or something. Just for the record I'm not even caring about standards or comp. at this point.

    @Wolf you need some white noise to help your sleep. Run a fan or electric heater or anything that makes a calm steady sound.
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    Registered User RapidFail's Avatar
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    Originally Posted by ECGordyn View Post
    Only way to gauge would be to load up to 85.8 and see how many reps you get. I think last May I got to 106 x 5 or something. Just for the record I'm not even caring about standards or comp. at this point.

    @Wolf you need some white noise to help your sleep. Run a fan or electric heater or anything that makes a calm steady sound.
    OK, in that case your chin up is definitely stronger. Last week I got 9 reps with 83.4kg and that was 0 RIR, though I was feeling a bit off. I might get one rep with 106kg, definitely not 5. I've done a chin up with my daughter hanging off my waist before which was about 100kg - might have managed a double but no more.
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    Just logging some workouts

    Jan 24
    Squat 5x5 @ 265
    OHP - 5x5 @ 145
    Deadlift - skipped for rdl's at 185 3x8
    Pull ups - 3x6
    I often have to skip deadlifts cuz I workout at home when the baby sleeps..

    The ohp was hard AF. At the point where I need a belt txocontinue progressing and the squats were terrible. Started getting some bad pain in right knee so going to lay off heavy squats got a few sessions

    Jan 27
    Sumo dl - 5x6 @ 345
    Bench - 5x5 @ 195
    Pendlay row - 5x5 @ 190

    Jan 29
    Front squat - 5x6 @ 185
    OHP - 5x5 @ 150
    Conventional dl - 5x5 @ 345

    Anyone elses obliques get wrecked doing front squats?

    Jan 31
    Back squat - 5x5 @ 270
    Bench - 5x5 @ 200
    Pendlay row - 5x5 @ 195

    Knee was feeling better and this squat session felt easier than the one at 265. Still no belt as it doesn't fit yet lol..

    Bench is feeling pretty strong. I'm doing most reps with a pause.
    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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  20. #140
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    Strong work guys. Good to know on the curls. (I for one definitely do not like preachers because the fulcrum always ends up being somewhere away from the joint - strict curls with the back against the wall are a good variation IMO.)

    Filmbuff, hope you recover well and Millz, I don't even do front squats so I can't answer your question. The OHP does always seem inordinately hard to me, as well. Let's see if that can be fixed by more thoughtful and effortful training.

    --

    Even though competition is not everyone's goal, how does everyone feel about a running tab for certain lifts to be remarked on every month and then carried forward as each record stands? I think that would be kind of fun. Inasmuch as anyone cares about competing, ultimately the final year-end numbers would be what count, since everyone will be at different phases of training which won't necessarily coincide with a monthly timeframe, but it'll keep some hype going and motivate through recognition of impressive lifts from any of us, whatever our own separate personal goals may be.

    I could shoulder the burden of that as OP and read through every post for the month and look for qualifying lifts, but if someone else would like to or has another thought about this, please let me know.
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    Eli

    I think a monthly tab is cool.

    Considering we all track our training we could just post our best lifts end of month.

    And thanks, so far I’m doing a lot of self massage and naproxen lol.

    I just think I was given far too much workload out of the gate, so I’m not that surprised it happened.
    the latest and greatest in training...or whatever.

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    I can probably participate in triples or higher, not really planning to all out max ever again …trying to stay healthy and just gradually crush my PR chart in every rep range from 3-20. I swear, this is the best thing I have ever done.
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    Originally Posted by RapidFail View Post
    OK, in that case your chin up is definitely stronger. Last week I got 9 reps with 83.4kg and that was 0 RIR, though I was feeling a bit off. I might get one rep with 106kg, definitely not 5. I've done a chin up with my daughter hanging off my waist before which was about 100kg - might have managed a double but no more.
    @EC not sure how much it will help with random shouts and banging doors tbh.

    These are a little sloppy but not to bad.
    +12.5 for 110 total

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    February 1, 2021: Yoke Bar Squat
    155 pounds + 4 Chain x 3 reps
    Easing back into it after 5 days off. Didn't want to get anywhere near failure. I was actually planning to do some light bench work as well, but just the warmups and working sets of squat pretty much wiped me out.

    Today was my final day at work. I haven't been feeling particularly stressed, but I've worn myself down trying to wrap up various projects I was working on, relaying critical info to other parties, and trying to capture/save as much info as possible for future reference. Lost a fair amount of sleep as a result, which is the reason for the 5 day break. Not sure how consistent or intense my workouts will be moving forward, as I shift my focus to job hunting.
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    Originally Posted by EliKoehn View Post
    ^^ Good job on the smith squat PR!

    And woohoo! New deadlift PR for me.

    Since I'm cutting, I'm deliberately keeping volume low for the time being, so just worked up to a single set of 405 and managed it for 6! I can only claim what I actually did, of course, but I may have had 7 in me as 6 felt @9, but it likely would have been staggered and bad form. These felt clean and, using chalk this time, significantly lighter than pulling without it, not just with grip but across the board. Will attempt 7 soon and upload when I do.

    Deadlift:
    135 x 8, 225 x 4, 315 x 3, 365 x 2, 405 x 6
    Congrats on the pr brother! Using chalk makes the weight feel much lighter to me personally. Sort of similar to how using straps also helps make the weight feel lighter. Highly recommended chalk for more prs!

    Also am very down to participate in whatever kind of strength challenges. Sounds like fun.
    Last edited by Millz12323; 02-01-2022 at 05:41 PM.
    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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  26. #146
    Registered User RapidFail's Avatar
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    Deload week, warmed up for the bench press, then did 2 sets of 5 with 50kg.

    I'll be adding in a third chest movement (push ups) next Meso, which will increase my volume and frequency for the chest.
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    Masstrophysicist Camarija's Avatar
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    Ended up taking 2 deload weeks instead of 1, but I'm starting up my second bulking mesocycle now

    Had a fun arms day today

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  28. #148
    Registered User RapidFail's Avatar
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    Thought I'd mention that I have a second goal this year in addition to the bodyweight bench press.

    By the end of the year I would like to have arms that are 14 inches while I'm reasonably lean - around 15% with abs that are clearly visible when flexed. Before I started lifting (just over three years ago) I was skinny-fat and my arms were 12 inches.

    I measured my flexed biceps at the end of my last cut (I got down to 13-14% at 164.5lb) and my right arm was 13.4 inches, my left 13.2 inches.
    Last edited by RapidFail; 02-02-2022 at 02:01 AM.
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    Rolling…not just because I’m round…

    https://youtu.be/36OG14fQRSk
    "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."

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    More Pr footage

    https://youtu.be/caD-RP1YtkI

    Front squats are the best PRs
    "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."

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