Yes, great work again Coach. I also second the preference to have 1 recap post as opposed to a blow by blow series of posts.
Millz - Good stuff. Any idea what you're going to do next?
Eli - I have a plate loaded lat pulldown, but don't have enough space to fit full size plates on it, lmao! I can fit 5 pounders but that's about it. I have collars specifically for attaching chains to, so I'm those for now. At some point in the future I may buy some plates - Rogue has Dumbbell bumper plates that will fit, but they're freaking expensive. Buying more chains would be cheaper, so I may go that route as well.
Wolf - really solid progress. It's looking like the change to Sumo was a good idea.
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02-06-2022, 01:08 PM #211The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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02-06-2022, 01:09 PM #212
February 6, 2022
Stiff Legged Deadlift: 245 pounds x 8,7,7
Reverse Lunge: 45 pounds x 5,5
Yoke Bar Squat: 135 pounds x 7,7,7
This wrecked me. Not a lot of volume for most people, but I'm nowhere near acclimated to this amount of work. Will keep pushing until the body adapts.
Deadlifts went well. I tightened them up a bit as I went along, and the final set was actually the easiest. Plan here is to do a 3 week wave, increasing by 1 rep each week (8,8,7 and then 8,8,8) and then increase weight.
Found out today that I cannot do lunges... Though I don't notice it anymore in my day to day activities, I'm still not fully healed from my fall down the stairs last fall and my left foot cannot handle the pressure on the toes. Changed to a Brazilian Split Squat on the second set of 5 and will probably use that moving forward. Goal is to work up to 3 sets of 10 with 2-3 reps in reserve on each set. Wanted to do that today but it just wasn't happening.
Legs were rubber before I even started the squats. Goal here is the same as for the lunges - 3 sets of 10 with 2-3 reps in reserve. I should be able to work up to this within the next week or two and then make some good jumps in weight from there.
The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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02-06-2022, 01:17 PM #213
Ok men, just for giggles, here’s my 135 pound barbell cheat curls.
Did two warmup sets with the bar x15, then one more warmup set 95x3
135x6 cheats.
https://youtu.be/8sh17C8KoSQ
I’ll take it. Was really weird going straight bar after a year of only EZbar."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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02-06-2022, 02:12 PM #214
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02-06-2022, 08:40 PM #215
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02-06-2022, 08:45 PM #216
Nice work gents.
Wolf that’s some really good progress.
CW - everyone has their own level of volume tolerance and those stiff legged deads would ruin anyone lol.
Todays workout
Squat (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 3 [Warm-up]
Set 3: 225 lb × 2 [Warm-up]
Set 4: 275 lb × 1 [Warm-up]
Set 5: 315 lb × 1 [Warm-up]
Set 6: 365 lb × 1
Set 7: 405 lb × 1
Set 8: 430 lb × 1 @ 6.5
Set 9: 380 lb × 5 @ 7
Set 10: 380 lb × 5 @ 7.5
Set 11: 380 lb × 5 @ 7.5
first time squatting in exactly 2 months.
Things were unsurprisingly “heavy” but my actual bar speed and ease of lifting was pretty easy.
Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 185 lb × 5 [Warm-up]
Set 4: 225 lb × 3 [Warm-up]
Set 5: 275 lb × 1 @ too easy to quantify. But heavier than a warmup
Set 6: 295 lb x 1 @6.5
Set 6: 275 lb × 3 @ 7
Set 7: 275 lb × 3 @ 7.5
Won’t normally be benching this day, but this was more to get a feel where my strength is at.
Overhead Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 65 lb × 4 [Warm-up]
Set 3: 95 lb × 1 [Warm-up]
Set 4: 125 lb × 8 @ 7
Set 5: 125 lb × 8 @ 7.5
Seated Row (Machine)
Set 1: 50 lb × 10 [Warm-up]
Set 2: 150 lb × 10 @ 7.5
Set 3: 150 lb × 10 @ 7.5
Set 4: 160 lb × 10 @ 8.5
Set 5: 160 lb × 9 @ 9
Romanian Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 8 @ 6
Set 3: 185 lb × 8 @ 6.5
Lateral Raise (Dumbbell)
Set 1: 25 lb × 12
Set 2: 25 lb × 12
Set 3: 25 lb × 10
Leg Extension (Machine)
Set 1: 60 lb × 6 [Warm-up]
Set 2: 115 lb × 10 @ 8.5
Set 3: 115 lb × 10 @ 9
Pretty happy with today. We’ll see where things go from here.
Just nice to be back squatting again.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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02-06-2022, 08:53 PM #217
Good job man, probably less cheated then mine lol
Thanks man. Better sets to come
=========
Bench row-
225x10 (only first 4 were complete, rest I just got up as high as I could. Partial reps better than no reps)
Bench press-
275x8 (woohoo, strongest set in a while)
Cheat curls-
135x8 - https://streamable.com/zdjvvx
(pretty cheated to get the last few reps especially lol). But I'm still stressing my bicep as much as I can
Bicep pic:
====
Chugging a bunch of choc milk post workout, then going to eat an entire pizza, then right before bed I'll have a protein shake and some peanut butterLast edited by SaviorSelfJT; 02-06-2022 at 08:59 PM.
Best lifts:
Bench press: 315x4, 345x1
Squat: 465x1
Strict press: 185x8, 195x5, 215x1
Deadlift: 405x13 (conv tap'n'go with straps)
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02-07-2022, 09:18 AM #218
Workout from today
Back squat - 275 - 5x5
OHP - 160 - 5x5
Conventional Deadlift - 365 - 2x6
Chin ups - 5x6
Finally able to fit into my belt and starting wearing it for squats and as a result they feel much easier now. Feels like there's quite a bit of runway now again. The OHP was a very pleasant surprise after the last session at 155 feeling like a 9.5 or a 10 on most sets... Only the 4th set today felt like a 9.5 where I misgrooved a rep and the rest of the sets were either an 8 or 9. I don't know what my 5x5 PR is, but I'm sure 160 is either it, or pretty close... allbeit at 10-20 pounds heavier bodyweight than I was in the past. The video I posted from before of 145x9 was at less than 180 BW... I'm 205 now.
Conventional pull felt really good here too... Anyway overall a great workout... probably from all those cookies on Saturday night . My rate of weight loss is probably going to slow considerably going forward until the weather gets nicer and I can walk, jog or play basketball. I tend to cook calorie dense foods for the family pretty often and I can't eat such a small volume of food and not hate my life. Outside of the gym I'm currently very sedentary so my energy expenditure on a weekly basis is pretty low. There's probably a bit of recomp happening here as my weight hasn't changed much over the last few weeks but I'm able to fit into my lifting belt.
Spoiler!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
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-07-2022, 10:38 AM #219
Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 5 [Warm-up]
Set 4: 185 lb × 3 [Warm-up]
Set 5: 225 lb × 2 [Warm-up]
Set 6: 275 lb × 1
Set 7: 295 lb × 1 @ 6.5
Set 8: 275 lb × 3 @ 7
Set 9: 275 lb × 3 @ 7.5
Set 10: 275 lb × 3 @ 8
Might add a down set in the 8-10 rep range but I’ve got plenty of chest work other days, that I may just leave this day alone.
Seated Leg Curl (Machine)
Set 1: 40 lb × 10 [Warm-up]
Set 2: 100 lb × 14 @ 7.5
Set 3: 100 lb × 12 @ 8
Set 4: 100 lb × 10 @ 8
EZ bar curl
Set 1: 30 lb × 20 [Warm-up]
Set 2: 50 lb × 8 [Warm-up]
Set 3: 60 lb × 8 @ 8
Set 4: 60 lb × 8 @ 8.5
Set 5: 60 lb × 8 @ 9
Set 6: 60 lb × 8 @ 9.5
Reverse Fly (Machine)
Set 1: 105 lb × 19 @ 8.5
Set 2: 105 lb × 16 @ 9
Set 3: 105 lb × 15 @ 9.5
Standing Calf Raise (Machine)
Set 1: 100 lb × 13 [Warm-up]
Set 2: 130 lb × 13 @ 8.5
Set 3: 130 lb × 12 @ 9.5
Set 4: 130 lb × 12 @ 9.5the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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02-07-2022, 11:26 AM #220
What would you guys do on this? I'm about four hours away from my workout and am planning it out. I'm really due for a squat or deadlift session, but forgot my flat-soled shoes at home and only have thick-soled, arched running shoes with me. They don't allow barefoot lifting or socks, so I might do another upper body workout, although I'm still feeling quite a bit of DOMS from the last one. I may even just bring my loafers I'm currently wearing and squat in those... but between postponing the squats and deadlifts and doing them anyway in thick cushioned shoes, which is the lesser of two evils in your opinion?
Bench: 345
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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02-07-2022, 11:35 AM #221
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02-07-2022, 11:52 AM #222
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02-07-2022, 12:11 PM #223"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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02-07-2022, 12:36 PM #224
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02-07-2022, 12:58 PM #225
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02-07-2022, 01:03 PM #226
Personally... I would squat in my socks until someone says I can't and pretend you didn't know and sing the "i forgot my squat shoes" song. If someone says something, just put the running shoes on. Chances of getting kicked out are probably pretty slim and barefoot is probably slightly better than in the running shoes.
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
531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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02-07-2022, 03:07 PM #227"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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02-07-2022, 04:06 PM #228
February 7, 2022
Larsen Press: 125 pounds x 8,8,8
Cable Row: 15 pounds + 2 chain x 12,12,12
Floor Press: 135 pounds x 5,5,5
Solid effort all around. Larsen Press was harder than expected. Took it pretty easy on the rows, and will increase weight as I acclimate to the volume.
__________________________________________________ ___________________________
@Millz - Very little DOMS to speak of. They usually hit hardest 2 days later, so we'll see what tomorrow brings. 5/3/1 gets a bad rap by some. There are so any ways it can be programmed that if it doesn't have enough volume for someone then they just don't know how to program it. I ran it for almost 2 years. I'm sure it will work well for you if decide to go that route.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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02-07-2022, 06:00 PM #229
^^ Nice work. Are you pausing those like with your recent bench? Also, what is the specific difference between Larsen and a standard bench? AFAIK your feet are elevated so it's a less anchored lift, but I don't know of any defining points of difference, per se.
Thanks guys. Sure enough, the shoes with their 3-4" tall soles did actually push me pretty far forward on the squats, and when I tried in on the deadlift it felt like a deficit, so after the first set on the squats I just took my shoes off and no one cared.
Nothing too crazy but a good primer for more serious work to come soon, I think.
Squat:
3 x 5 at 275
Deadlift:
4 x 8 at 315Bench: 345
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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02-07-2022, 06:49 PM #230
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02-07-2022, 07:01 PM #231
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02-07-2022, 07:49 PM #232
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02-07-2022, 08:33 PM #233
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02-08-2022, 12:50 AM #234"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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02-08-2022, 01:20 AM #235
Yep, that's exactly why I don't give a p*ss about competition or standards at this point. Drains the enjoyment from lifting, as I'll always want to do better and there will always be mountains to climb. Better that each climbs his own mountain.
Don't mind me, carry on.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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02-08-2022, 04:29 AM #236
I’ll post my videos here later.
Here is my opening set of a 7 PR day!
https://youtu.be/dHpP1PmVMvg
First set lat pulldowns PR
https://www.youtube.com/watch?v=-b4DIrt9O8Q
Second set bench PR
https://youtu.be/JMH-iRNSFzw
Seated Rows
https://youtu.be/4dP38OSYMv8
Set six on Bench 325x2
https://youtu.be/6qfGygtbjUoLast edited by coachcalande; 02-08-2022 at 07:07 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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02-08-2022, 06:08 AM #237
Thanks for the info on the Larsen press. Do you all normally "plank" your feet off the bench with your knees straight, or could it be done with the feet propped or elevated instead?
And Filmbuff, they're Brooks running shoes. They were a gift and I like them a lot for running (feels like zero-impact gliding) and weekend-wear, but clearly they're not suited for squatting and deadlifting lol.
For whatever my personal impression is worth to anyone else, I actually find amazing performances from people who are unfathomably strong to be encouraging and motivating rather than demoralizing. Maybe it has something to do with a sobering realization of what's attainable and an appreciation for the extent that improvement is possible with enough effort and diligence.Bench: 345
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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02-08-2022, 07:48 AM #238
You can prop your feet or literally just put them way in front of you on the ground and it will illicit the same effect.
The purpose is to eliminate arch and leg drive, so whatever is most comfortable and Stable.
I find feats of strength and other athletic endeavours cool to watch, I don’t let it effect how I view my own performance.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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02-08-2022, 11:33 AM #239
Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 2 [Warm-up]
Set 4: 365 lb × 1 [Warm-up]
Set 5: 410 lb × 4 @ 7.5
Slowly increasing load. Next week I’ll add a set or 2.
Overhead Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 65 lb × 5 [Warm-up]
Set 3: 95 lb × 3 [Warm-up]
Set 4: 135 lb × 3 [Warm-up]
Set 5: 155 lb × 5 @ 7
Set 6: 155 lb × 5 @ 7.5
Set 7: 155 lb × 5 @ 8
Set 8: 155 lb × 5 @ 8
Meadows Row
Set 1: 25 lb × 10 [Warm-up]
Set 2: 75 lb × 13 @ 8
Set 3: 50 lb × 14 @ 7.5
Set 4: 50 lb × 13 @ 7.5
Set 5: 50 lb × 13 @ 8
Overshot the load haha. Normally can do 75-100 but I’m still detrained a bit.
Pec Deck (Machine)
Set 1: 100 lb × 10 [Warm-up]
Set 2: 145 lb × 15 @ 7.5
Set 3: 145 lb × 12 @ 7.5
Preacher Curl (Dumbbell)
Set 1: 25 lb × 12
Set 2: 25 lb × 12
Set 3: 25 lb × 12
Bulgarian Split Squat
Set 1: 0 lb × 8 [Warm-up]
Set 2: 40 lb × 10 @ 8
Set 3: 40 lb × 10 @ 8the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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02-08-2022, 11:35 AM #240
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
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