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  1. #1231
    Registered User jademonkey's Avatar
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    Originally Posted by EliKoehn View Post
    I'm kind of curious if you don't mind the question, do you have to stop at various stores or rest stops to go to the bathroom, or how does that work? Living in a van sounds like a fun experience, but that's the one thing that puzzles me about the idea.
    I spent 14 months building it out so it's like a tiny apartment on wheels. People always wonder about the toilet situation lol. I use a homemade "dry toilet", which means I have a toilet seat with separator built in. Have to sit for #1 but the liquids are funneled into a 2.5 gallon jug in the front and the "solids" go in a horse bucket with a bag in it. Add pine kitty litter to the bucket to keep the solids fairly dry and it doesn't stink normally. Bag up and chuck in a dumpster like a diaper. Liquids either water bushes out in the middle of nowhere or go in a park or rest area toilet.

    My wife and I take turns with alone time each morning, but don't mind peeing in front of each other.

    Toilet construction: https://www.promasterforum.com/threa...09/post-741043
    And https://www.promasterforum.com/threa...09/post-756162

    The 99% complete build: https://www.promasterforum.com/threa...09/post-767298
    2022 -- Just maintaining and doing the van life
    April 2021.................16 week cut.................168 lbs
    2020......................375 / 285 / 505..............186 lbs
    Pre-COVID..............335 / 295 / 499..............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  2. #1232
    Registered User EliKoehn's Avatar
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    Originally Posted by jademonkey View Post
    I spent 14 months building it out so it's like a tiny apartment on wheels. People always wonder about the toilet situation lol. I use a homemade "dry toilet", which means I have a toilet seat with separator built in. Have to sit for #1 but the liquids are funneled into a 2.5 gallon jug in the front and the "solids" go in a horse bucket with a bag in it. Add pine kitty litter to the bucket to keep the solids fairly dry and it doesn't stink normally. Bag up and chuck in a dumpster like a diaper. Liquids either water bushes out in the middle of nowhere or go in a park or rest area toilet.

    My wife and I take turns with alone time each morning, but don't mind peeing in front of each other.

    Toilet construction: https://www.promasterforum.com/threa...09/post-741043
    And https://www.promasterforum.com/threa...09/post-756162

    The 99% complete build: https://www.promasterforum.com/threa...09/post-767298
    Wow, nice build. Admiring that! It's got to be a great experience being able to travel anywhere in the US without having to pay hotel fare or plan lodging while still having the rudiments of home comfort with you where you go. I'm going to Colorado next week with some friends and paying $200 for my share of just four days in a furnished cabin. I'd plan all sorts of trips if I had a decked-out van.

    --

    Deadlift:
    5 x 5 at 405

    Once again raw conventional with no straps or chalk. The very last rep came just shy of a proper lockout at the top before the bar started rolling out of my hands, but it was quite close. Otherwise, I also took longer rests than normal and think that ought to be mentioned. Want to see how far I can take this with a raw grip. The progress continues and I'll make it my personal experiment as I go forward. If you start using straps early on, it will never develop in tandem with everything else like I believe it can.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  3. #1233
    Work in Progress CW47's Avatar
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    I'm using this week primarily as a deload before I start up a new cycle. Will be doing heavy singles with minimal volume work.

    June 20, 2022
    3-Count Paused Bench: 175 pounds x 1 [9.5 RPE]
    Overhead Press: 95 pounds x 5 reps

    Feels like I'm consistently able to hit 175 on the 3-count bench now - this is the second time I've done it in the last 2 weeks at about the same RPE.
    Followed it up with some OHP for reps relatively close to failure, just because I felt like doing some overhead pressing.


    June 21, 2022
    Sumo Deadlift: 405 pounds x 1 rep [9.5 RPE]

    Playing around with my setup still. Started off closer to the bar, widened stance, and moved hands slightly further out. It came off the floor quite easily but I struggled to lock it out, probably in large part because my hands were rubbing against my legs quite a lot. Felt it much more in my glutes. This might be a good setup for me if I adjust my hand placement and do a better job of pulling the slack out of the bar. Still, it feels like this weight should be there pretty much any day of the week.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  4. #1234
    Work in Progress CW47's Avatar
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    Regarding workout time, I've tried just about everything - even did 2-3 AM workouts at one point. I don't notice any major difference to be honest.

    If/when it's a viable option I've found that mid-morning workouts (around 10 AM) work best for me. That's typically only an option on weekends though.

    During weekdays it typically ends up being after dinner, in the 7-8 PM range. I ended up at this time because my partner isn't home until sometime around 8-9 PM most days. I try to make sure we have some time together after that. It makes it really difficult to get to sleep before 10:30-11:00 PM, and I need my sleep - makes early morning workouts not a good option. I try to keep my workouts as short as possible so they don't interfere too much with family time. I'm hoping to continue making progress with lifting, but I primarily do it to maintain strength and fitness to be healthy as I get older. I'll continue doing pretty minimalistic workouts even if I plateau at some point.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  5. #1235
    Registered User coachcalande's Avatar
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    Originally Posted by CW47 View Post
    Regarding workout time, I've tried just about everything - even did 2-3 AM workouts at one point. I don't notice any major difference to be honest.

    If/when it's a viable option I've found that mid-morning workouts (around 10 AM) work best for me. That's typically only an option on weekends though.

    During weekdays it typically ends up being after dinner, in the 7-8 PM range. I ended up at this time because my partner isn't home until sometime around 8-9 PM most days. I try to make sure we have some time together after that. It makes it really difficult to get to sleep before 10:30-11:00 PM, and I need my sleep - makes early morning workouts not a good option. I try to keep my workouts as short as possible so they don't interfere too much with family time. I'm hoping to continue making progress with lifting, but I primarily do it to maintain strength and fitness to be healthy as I get older. I'll continue doing pretty minimalistic workouts even if I plateau at some point.

    I’m off work, having coffee now…listening to a nice rain fall…will eat eggs and oats, wait about half an hour then train legs…later this afternoon, I’ll nap, wake and have a meal, coffee…..then train arms hard. This double split approach on leg/arms day has been fun. Gives me more rest time, tinkering with videos and stuff….yet does not steal any rest days from me. My rest days are “get crap done” days around the house. Lift days are lift days….don’t care if I do anything productive as long as I lift!
    "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. #1236
    Registered User coachcalande's Avatar
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    Gained three reps over previous best with ssb @305 lbs

    Here is 305x9 on my P.I.T (performance improvement test)
    https://youtu.be/3aP5WjUPUms
    "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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  7. #1237
    Work in Progress CW47's Avatar
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    Originally Posted by coachcalande View Post
    I’m off work, having coffee now…listening to a nice rain fall…will eat eggs and oats, wait about half an hour then train legs…later this afternoon, I’ll nap, wake and have a meal, coffee…..then train arms hard. This double split approach on leg/arms day has been fun. Gives me more rest time, tinkering with videos and stuff….yet does not steal any rest days from me. My rest days are “get crap done” days around the house. Lift days are lift days….don’t care if I do anything productive as long as I lift!
    That's the cool thing...even though it varies enormously from one person to the next, we all seem to find what works best for us.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  8. #1238
    Registered User coachcalande's Avatar
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    Originally Posted by CW47 View Post
    That's the cool thing...even though it varies enormously from one person to the next, we all seem to find what works best for us.
    Exactly, I’d never have continued this for all these years had I stayed on the six days a week type programs popular to many of the bros.

    I read one line that just spoke to me as evidence “many of the worlds biggest, strongest men, train just 3-4 days a week”- So I changed my plan.

    Funny thing is that one of the reasons I changed to an every other day routine was to allow running days to be running days…I love running!


    I alternated lifts and runs for years.
    "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. #1239
    Registered User EliKoehn's Avatar
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    Flat Bench (T&G):
    225 x 12, 8, 8

    Trained fasted today and didn't have as much energy. Going to switch to strength maintenance and focus on weight loss.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  10. #1240
    Work in Progress CW47's Avatar
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    June 23, 2022

    Bench Press: 185 pounds x 1 rep / 200 x Fail

    Speed Bench: 135 pounds - 2 sets x 3 reps

    Bench was okay today. Attempted 200 today, trying to beat my current PR of 195. Didn't get close on it. Seems like my max bench is staying pretty stable around 190-195 right now, and my higher rep work is still progressing. Not going to change much as long as I'm seeing progress on a cycle by cycle basis.

    135 was just a bit too heavy for speed work. Didn't get through all the sets anyway.

    Here's video of some of the ramp up reps and the max attempt:
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  11. #1241
    Work in Progress CW47's Avatar
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    June 25, 2022

    Low Bar Squat: 285 x 1

    Took video from behind, which I rarely do. My squat looks atrocious, lol. Feet too close together, legs unstable and shifting, and a variety of other issues. At least I'm aware now and can work on these things. For what it's worth, the final ramp up set at 265 was much better, and can be seen in the video as well.

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  12. #1242
    Work in Progress CW47's Avatar
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    June 26, 2022

    Larsen Press: 175 pounds x 1 rep [8-8.5 RPE]
    Close Grip Bench - 30 Degree Incline: 95 pounds x 8 reps / 115 x 8, 8
    Pullup: 4 sets x 4 reps
    Triceps Rope Pushdown: 2 Chains - 4 sets x 8 reps

    Larsen Press went well. 175 was the weight I kind of had in mind that I'd like to hit and I managed to do it without much difficulty.
    Started out too light on Close Grip Incline. Increased on the second and third sets and it was a real struggle at that weight. I'll look to hit all 3 sets at 115 next time.

    Changing things up a bit since progress has slowed significantly. The core of what I've been doing will still be there, but it will be more of a conjugate hybrid with 2 max days and 2 speed days. Max days will be a heavy single at about 8.5-9 RPE. This lift will change on each of the first 3 weeks, and then I'll repeat the same lifts on weeks 4-6. I'll follow the max work up with a secondary lift that will be done for 3 sets of 8 and use double progression. I'll do it for a full cycle. This secondary lift will gradually get more specific with each cycle. After that is accessory work which I'll do when time allows.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  13. #1243
    Registered User EliKoehn's Avatar
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    Good job CW. And was there a reason you chose the back angle? Seems like that's not ideal for a squat.

    --

    Fairly lackluster and off the mark day for me. I'm on vacation now, and so have been fairly libertine with diet and also haven't trained since my last post here. Went to the crowded gym near my apartment since I didn't have work (and my regular gym is next to my office) and it was extremely busy, even at 4:00pm, so there was little available equipment and I got cut off from some of it, as well.

    Deadlift (Conv. Raw/Bare Grip):
    135 x 8, 225 x 4, 315 x 3, 365 x 2, 455 x 2

    Pull up: 8, 6 at BW (250ish)

    Dip: BW x 8

    Jogged one mile on a track in about 10:15.

    Stamina was poor on the run, so I'm glad to be getting the gears turning again with that, as that's got to improve. It's probably in my best interest to prioritize athletic improvement over strength training for the rest of the year. Dips were actually somewhat difficult, but go figure, I haven't done them in months.

    Open question to you all: what is one major pet peeve you have at the gym? It seriously rubs me the wrong way when people literally drop the deadlift bar from the very top of the motion, as in, releasing their grip and just letting it fall; especially when they're working with light weight. I see this from time to time and I usually confront people about it because I can't stand it. They think it makes them look stronger or something, but it's ironically easier to let it go than it is to aid in lowering it slightly. There was this guy here who could barely break the floor with 3 on his second set, and was slam dropping the two plates he had at the end of the preceding sets. It's going to damage the equipment, is needlessly disruptive to everyone around, and just makes you look like a wimp and douche at the same time to do that. Ok, rant over.
    Last edited by EliKoehn; 06-27-2022 at 03:27 PM.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  14. #1244
    Registered User RapidFail's Avatar
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    Due to an ongoing shoulder issue (most likely tendonitis/bursitis), I've switched to lighter, higher rep bench pressing for the time being. All work sets taken to 0-1 RIR.

    10 x 30kg
    5 x 40kg
    3 x 50kg, 2 min rest
    17 x 50kg (PR!), 2 min rest
    11 x 50kg, 2.5 min rest
    8 x 50kg, 2.5 min rest
    Last edited by RapidFail; Today at 01:44 AM.
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  15. #1245
    Unregistered User MyEgoProblem's Avatar
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    If its a tendonopathy
    You may need to work further from failure than 0-1...
    FMH crew - Couch.

    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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  16. #1246
    Work in Progress CW47's Avatar
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    Eli - only did the back angle to get a different perspective. I also used to have some pretty noticeable hip shift, so I still like to check every now and then on heavier loads to see if it's creeping back in. Pet Peeve at the gym - when my son starts throwing his toys over the baby gate, lol.

    Rapidfail - was thinking the same a Ego.


    June 27, 2022
    Conventional Deadlift - 3 Inch Deficit: 365 pounds x 1 rep [PR] @9 RPE
    Stiff Legged Deadlift - 3 Inch Deficit: 225 pounds - 3 sets x 8 reps
    Calf Raise: Bodyweight - 3 sets x 20 reps

    Previous PR on the Deficit Conv Dead was 355 and this moved easier than that did.
    Stiff Leg Deficits kick my butt every time. I'll keep increasing the weight on these weekly until I stall out.
    First time I've done calf raises in like 4 years...
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  17. #1247
    Registered User coachcalande's Avatar
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    Making great progress on SSB squats.

    This is a new PR 355x4

    https://youtu.be/wLvQDlJdVD4


    And another PR 365x3

    https://youtu.be/jgYPTrKmfFY

    *third rep depth

    Here’s a set of pause squats- these have really helped me!

    https://youtu.be/KKuLLGARFVc

    As far as pet peeves and gyms…there’s a reason I lift at home.

    Even at home though, peeves include bringing anything negative around me when I train, having to clean up after my son who sometimes places things in weird areas..Ie, can’t find lifting straps or knee wraps.
    Last edited by coachcalande; 06-28-2022 at 08:08 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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  18. #1248
    Registered User jademonkey's Avatar
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    Squat - started with singles yesterday. Got 2 singles at 355. Getting back up there. Surprised at how well this low frequency is getting my numbers back up. Also 335x2, 325x3, 315x4, 305x5. Dumbbell bench, then left. 45 minutes total.

    Might stay in town one more night to get another session in, but also kinda jonesing to head for Jackson Hole. I need a pull day though.

    Prior workout did nothing but bench press. Felt better not doing bench after squats. Up to 255 for singles on bench.
    2022 -- Just maintaining and doing the van life
    April 2021.................16 week cut.................168 lbs
    2020......................375 / 285 / 505..............186 lbs
    Pre-COVID..............335 / 295 / 499..............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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  19. #1249
    Registered User RapidFail's Avatar
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    Originally Posted by MyEgoProblem View Post
    If its a tendonopathy
    You may need to work further from failure than 0-1...
    Probably a good idea. The reason I mostly train close to failure is that I don't want to commit to training more than 4 hours per week. As it is, I go to bed at 8:30pm and get scarcely one hour of quality time with my wife each weekday and I know she wouldn't appreciate it if I started cutting into that time to train more.

    I'm already growing and getting stronger at a very slow rste (maybe 2lb of muscle last year and only added 5-10lb to my lifts) so I'm concerned that training less intensely could result in even less, or no progress.
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  20. #1250
    Unregistered User MyEgoProblem's Avatar
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    Gutted.
    Lost my training footage insta.
    Can't remember the email, let alone the password..

    https://ibb.co/WzTDKBH

    Tore my **** up today deadlifting on an aggressive noodle bar with no chalk like a divvy. The ring finger just opened up

    Street raw sumo! No belt, no chalk, just reg trainers.
    140*1
    180*1
    200*1
    220*1 lost all my calluses and pissed claret
    230*1
    240*1
    Stopped here! Getting hella sore

    Originally Posted by RapidFail View Post
    Probably a good idea. The reason I mostly train close to failure is that I don't want to commit to training more than 4 hours per week. As it is, I go to bed at 8:30pm and get scarcely one hour of quality time with my wife each weekday and I know she wouldn't appreciate it if I started cutting into that time to train more.

    I'm already growing and getting stronger at a very slow rste (maybe 2lb of muscle last year and only added 5-10lb to my lifts) so I'm concerned that training less intensely could result in even less, or no progress.
    Better recovery could even give better overall gains in the long run anyways....

    Plus.. If your hurting and you're pushing too hard.
    If it going to get worse? What does that do to your progress?.
    FMH crew - Couch.

    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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  21. #1251
    Work in Progress CW47's Avatar
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    Coach - nice squatting!
    Jade - You're maintaining REALLY well considering how inconsistent your lifting has been in recent months.
    Ego - ouch!


    June 28, 2022
    Speed Bench: 135 pounds - 6 sets x 6 rep

    Giant Set
    Wide Grip Cable Row: 2 Chain - 3 sets x 20 reps
    45 Degree Incline DB Press: 30's - 3 sets x 12 reps
    Hammer Curl: 20's - 3 sets x 12 reps

    Speed work was probably a bit heavy and slowed quite a bit toward the end. I will try it at the same weight again next week and see if it's any easier.
    Accessory work went well. I'll be slow to increase the weight and reps on these for a while. Going to focus on increasing the rep quality since I've not really been doing accessory work in recent years.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  22. #1252
    Registered User RapidFail's Avatar
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    Originally Posted by MyEgoProblem View Post
    Gutted.
    Lost my training footage insta.
    Can't remember the email, let alone the password..

    https://ibb.co/WzTDKBH

    Tore my **** up today deadlifting on an aggressive noodle bar with no chalk like a divvy. The ring finger just opened up

    Street raw sumo! No belt, no chalk, just reg trainers.
    140*1
    180*1
    200*1
    220*1 lost all my calluses and pissed claret
    230*1
    240*1
    Stopped here! Getting hella sore



    Better recovery could even give better overall gains in the long run anyways....

    Plus.. If your hurting and you're pushing too hard.
    If it going to get worse? What does that do to your progress?.
    I'll second the ouch! Increasing the RIR for the bench is definitely on the list of things I can do, I'm just not sure it's necessary yet. I'm also removing all direct shoulder work and doing light, high rep physio instead. After just three days of this approach my shoulder already feeling noticeably better and switching to lower weight and higher reps for the bench definitely feels much easier on the shoulder, while the stimulation to my chest (pump and soreness) is increased.
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  23. #1253
    Masstrophysicist Camarija's Avatar
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    I had been dieting hard for months and finally took a week+ break from my training and diet.

    Went to train with a bro today for fun, nothing planned at all.

    I hit a 130 kg bench press, 3 second pause, with ease.

    I haven't trained bench press for at least 6 months!!!

    It was glorious!!! And also not recorded lol



    I'm going to start my training and slow bulk probably on Monday, and I'm planning on just bulking for at least the rest of the year.

    Still natty for now! Going to give honest training another 2.5 years a go before I think about the dark side.

    Cheers Brothers!
    ► 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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  24. #1254
    Registered User EliKoehn's Avatar
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    That's amazing. Great job man!
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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