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  1. #1531
    Registered User EliKoehn's Avatar
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    Sweet 205 press! Do you have a video?
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  2. #1532
    Registered User RapidFail's Avatar
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    BENCH PRESS
    10 x 30kg
    5 x 45kg
    3 x 55kg
    1 x 62.5kg, 2.5 min rest
    8 x 62.5kg (PR!), 2.5 min rest
    6 x 62.5kg, 2.5 min rest
    5 x 62.5kg, 2.5 min rest
    10 x 55kg, 2.5 min rest
    8 x 55kg, 2.5 min rest

    Another bench press PR - last set was 1 RIR, the rest 0-1 RIR but no failed reps this time.
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  3. #1533
    clownslayer SaviorSelfJT's Avatar
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    Originally Posted by EliKoehn View Post
    Sweet 205 press! Do you have a video?
    Thanks man, no vid but this was only tying an old PR

    I’m wondering if the machine tricep extension is helping. I’ve only used it twice and it seems like not even a month ago I failed 195
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  4. #1534
    Registered User EliKoehn's Avatar
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    Originally Posted by SaviorSelfJT View Post
    Thanks man, no vid but this was only tying an old PR

    I’m wondering if the machine tricep extension is helping. I’ve only used it twice and it seems like not even a month ago I failed 195
    Yeah, I think I've underappreciated the value of machines for localized weak point training. It was similar for me and squats with the hip flexor machines. I had a real bottleneck with the form and then it was like once I started doing those machines with some seriousness and regularity, my squat felt instantly improved in a way just squatting likely wouldn't have efficiently done. Still it's not a strong lift for me, but it made a notable difference.

    I'll have to try 205 soon and see if I can match you there. That 185 I got last week was difficult but still relatively smooth. Maybe I can get 205 soon, even if it's with an ugly grind.

    --

    They remastered one of my favorite games as a kid and redid the same score. It's epic and awesome:

    Bench: 320
    Squat: 405
    Deadlift: 505

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  5. #1535
    Registered User EliKoehn's Avatar
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    Saw SuffolkPunch mention a split in another thread that looked interesting, so I'm going to give it a try.

    --

    Treadmill:
    1.5 miles at 6mph

    Deadlift:
    135 x 8, 225 x 5, 315 x 4, 365 x 3, 405 x 2, 455 x 1 @9 probably

    Bench (T&G):
    225 x 16 after warmup

    EDIT: Also alternated every bench warmup set with a pullup double, which felt super clean and easy. I'll go for a PR AMRAP of them on Friday I think.

    Felt strange running in skate shoes (for the deadlifting), and I could tell that there was some detraining on the DL. Felt manageable but somewhat less smooth and natural.

    Last edited by EliKoehn; 09-26-2022 at 07:38 PM.
    Bench: 320
    Squat: 405
    Deadlift: 505

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  6. #1536
    Work in Progress CW47's Avatar
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    September 26, 2022

    30 Degree Incline Press:
    175 pounds x 1 rep
    135 pounds - 2 sets x 3 reps

    Front Squat:
    175 pounds x 1 rep
    195 pounds x Fail
    145 pounds - 2 sets x 3 reps

    Rough way to start out the new program. Had a major grinder on Incline. It tied a PR, and my shoulders were already fatigued because of some house upkeep I did over the weekend.
    On the front squats it's almost entirely about staying in a good position throughout. In the video you'll see that I got quite a bit out of position on the 175 rep and still powered through. Wasn't able to do the same with 195. I was using flat shoes in my warmups and then switched to heels. I'm thinking I'll stick with the flat shoes next time around because that felt better - wasn't getting pitched forward so much.





    September 27, 2022
    Floor Press
    195 pounds x 1 rep [PR]
    155 pounds - 3 sets x 3 reps

    12 Inch Box Squat
    255 pounds x 1 rep [PR]
    205 pounds x 3 reps

    Also did some Bi's and Tri's.

    Floor Press was strong today. Set a 10 pound PR. It's been quite a long time since I've tried to max out, but this still obviously shows really good progress.
    Squats were slightly awkward, but not too bad considering how little I've done them this year. This was only a PR because I've never maxed out on it before. Almost failed on the backoff work... I'm at least starting to get a better handle on what I need to change in my squat, and making some small improvements. I still seem some obvious issues in the video below. It's a work in progress...

    Last edited by CW47; 09-27-2022 at 06:58 PM. Reason: Added September 27 workout
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  7. #1537
    clownslayer SaviorSelfJT's Avatar
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    Yesterday was feeling really banged up so just did a couple sets of pull-ups. Even just moving the empty bar out of the rack my back and arms were feeling it lol

    Today:
    365x1 squat, then 315x2 with long pause

    Bench
    265x1
    245x3

    Feel like I’m a little overreached maybe. When I did the 265 bench it was hard and one arm was struggling to lock out. The squats felt hard too
    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. #1538
    Registered User EliKoehn's Avatar
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    Attempted a 190 OHP twice and got each just over my head. Took 5 pounds off then got 185 again since the other day. It was a little harder than last time, but still relatively clean I would say. (Not sure how I recovered after my left hand began to lower.) After that I attempted a 225 push press, but that wasn't going to happen by a long shot lol.



    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  9. #1539
    Work in Progress CW47's Avatar
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    September 28, 2022

    Cambered Bar Larsen Press
    170 pounds x 1 rep [PR]
    125 pounds - 2 sets x 3 reps

    Sumo Deadlift
    385 pounds x 3 reps [PR]

    Never maxed out with the cambered bar before. I was expecting it to feel pretty unstable, but it really didn't.
    The sumo triple was a 20 pound PR. I'm expecting to be hitting a lot of PR's over the next couple of weeks, just because I'm either maxing on newer lifts, or on lifts that I've not maxed out in a while. The deadlift was interesting today... Typically in the past I've struggled to get into a proper setup position for singles, and when doing reps I'd get into a better position as I went along. It was exactly the opposite today. I've gotten pretty good at setting up for singles (which is obviously good). My starting position got clearly worse with each rep today though. It was mostly just a lack of patience. Hopefully I'll remember to slow down a bit next time I go for a double or triple.

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  10. #1540
    Unregistered User MyEgoProblem's Avatar
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    Cw
    You have a great stacked setup for sumo mate!

    When you say cambered bar..
    Are we talking buffalo, mcdonald or giant?
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  11. #1541
    Work in Progress CW47's Avatar
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    Originally Posted by MyEgoProblem View Post
    Cw
    You have a great stacked setup for sumo mate!

    When you say cambered bar..
    Are we talking buffalo, mcdonald or giant?
    Thanks man! It's only taken me about 4 years to figure it out, lol.

    This is the Cambered bar. Just got it within the last month. I love it!
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  12. #1542
    Work in Progress CW47's Avatar
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    September 29, 2022

    3 Count Paused Bench
    175 pounds x 1 rep
    145 pounds x 3 reps

    Low Bar Squat
    245 pounds x 1 rep
    195 pounds x 3 reps

    Quick workout today. Starting to feel some fatigue, but it likely has more to do with the fact that I've been fighting off a cold for the last couple of days, and been a little short of sleep as well.
    The paused bench went very well - moved a little easier than I expected. This matched my PR.
    Great progress on the squat today. This is the first time in quite a long time that I've watched back video of my reps and legitimately thought they looked good. At 245 I fell forward a little bit so decided to stop there. Backoff work was done with good form. This makes me hopeful that I may be able to start making some progress.
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  13. #1543
    Registered User EliKoehn's Avatar
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    That bar looks great. Wonder why none of the cross handles are truly perpendicular? Otherwise you can't do a neutral grip bench, it seems.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  14. #1544
    Work in Progress CW47's Avatar
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    Originally Posted by EliKoehn View Post
    That bar looks great. Wonder why none of the cross handles are truly perpendicular? Otherwise you can't do a neutral grip bench, it seems.
    They also sell a true neutral grip version. I just prefer an angle. It feels more natural to me.
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  15. #1545
    Registered User EliKoehn's Avatar
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    Originally Posted by CW47 View Post
    They also sell a true neutral grip version. I just prefer an angle. It feels more natural to me.
    Assuming you get acclimated to it over a couple weeks, would you say it's a harder variation than just the straight bar?
    Bench: 320
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    Deadlift: 505

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  16. #1546
    Work in Progress CW47's Avatar
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    Originally Posted by EliKoehn View Post
    Assuming you get acclimated to it over a couple weeks, would you say it's a harder variation than just the straight bar?
    Yes, it's harder because of the camber which is adding a couple of extra inches to the range of motion at the chest.
    The grip angle doesn't really affect the difficulty much once you get used to the balance.
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  17. #1547
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by CW47 View Post
    Thanks man! It's only taken me about 4 years to figure it out, lol.

    This is the Cambered bar. Just got it within the last month. I love it!
    Oh brilliant!
    Cambered football bar.
    Top kit man.

    Wish I'd got the cambered version
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  18. #1548
    clownslayer SaviorSelfJT's Avatar
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    Smoked a 445 squat after 2 days of rest

    https://streamable.com/hnyt5g


    This is only 20 lbs from my all time best squat. But this lift was high bar, the 465 was low bar. So maybe I'm stronger now

    -------

    @Eli - mirin endurance, normally if I fail a lift I'm significantly weaker for the rest of the workout. If I failed an OHP twice, theres no way I'd be able to drop 5 lbs and do a rep
    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. #1549
    Registered User coachcalande's Avatar
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    Originally Posted by SaviorSelfJT View Post
    Smoked a 445 squat after 2 days of rest

    https://streamable.com/hnyt5g


    This is only 20 lbs from my all time best squat. But this lift was high bar, the 465 was low bar. So maybe I'm stronger now

    -------

    @Eli - mirin endurance, normally if I fail a lift I'm significantly weaker for the rest of the workout. If I failed an OHP twice, theres no way I'd be able to drop 5 lbs and do a rep

    Artwork!
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  20. #1550
    Work in Progress CW47's Avatar
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    CW47 is a name known to all. (+5000) CW47 is a name known to all. (+5000) CW47 is a name known to all. (+5000) CW47 is a name known to all. (+5000) CW47 is a name known to all. (+5000) CW47 is a name known to all. (+5000) CW47 is a name known to all. (+5000) CW47 is a name known to all. (+5000) CW47 is a name known to all. (+5000) CW47 is a name known to all. (+5000) CW47 is a name known to all. (+5000)
    CW47 is offline
    Yes, awesome squat Savior!


    September 30, 2022
    Close Grip Bench Press
    185 pounds x 1 rep / 195 x Fail
    145 pounds - 3 sets x 3 reps

    High Bar Squat
    245 pounds x 1 rep

    Tied my PR on Close Grip. I got it easily enough that I was virtually certain I could do another 10 pounds. I was wrong, lol. It got about 4 inches off my chest and stopped dead.
    Tied my PR on High Bar as well. Top priority by far on squats right now is to maintain a good bar path. I feel like I did that reasonably well, even on the top single.
    There's a good chance I set new PR's on both of these next time around.

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  21. #1551
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 52
    Posts: 4,767
    Rep Power: 21172
    EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000) EliKoehn has much to be proud of. One of the best! (+20000)
    EliKoehn is offline
    Yeah great job on that squat!

    Thanks, too. I felt extremely close to breaking the sticking point on 190 so hopefully I'll get it next time.
    Bench: 320
    Squat: 405
    Deadlift: 505

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