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  1. #1801
    Registered User BeginnerGainz's Avatar
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    Originally Posted by EliKoehn View Post
    I made it to Germany and have been here for about two weeks. Before leaving, I did another session which I didn't log here where I benched another TNG 315 single in addition to some medium intensity working sets for the upper body, but I was hurrying to get ready to leave and it was just supposed to be some kind of maintenance since I knew it would be a little while before landing at another gym. Today was actually my first time training since then, and unfortunately a degree of detraining was evident. Two weeks without training at all isn't so long and is easily corrected, but I've actually been eating less overall and most likely at a lower ratio of protein than before, as well. I don't begrudge at all an authentic experience of the food here though, and I'd rather have the bratwurst, schnitzel, brötchen, gehacktis and so forth in reasonable portions and fall short of protein than to overeat it to hit that target. Taking a short break from training to enjoy the country without angst stemming from a strict regimen is well worth it in my opinion. I'm most frustrated about the bench press, not being able to get a solid 4 x 8 at 225, especially after such strident success with the heavy benching lately. Starting with relatively intense deadlifts really does take a lot out of you though. It still was a pretty good session all things considered and I'm confident that I'll bounce back quickly.

    (Since I'm in Europe now, I'll log in kilograms for the time being.)

    Deadlift:
    4 x 8 at 140

    Bench (T&G):
    3 x 8, 1 x 7, 1 x 4 at 100

    Pendlay Row:
    2 x 8 at 100

    A.S.
    Supinated DB Curl/Hammer Curl:
    2 x 10 at 20, 2 x 10 at 20
    DB Lateral Raise:
    4 x 10 at 10

    Ab Crunch Machine:
    1 x 15 at 50, 2 x 15 at 30

    StairMaster:
    10 minutes at 65 steps/minute
    Someone convert this to freedom units, please
    Age: 30

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    -Sir Isaac Newton
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  2. #1802
    Registered User jademonkey's Avatar
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    DL the other day, felt great. 405x1 / 415x1 / 425x1 / 425x1 / 405x3 / 405x3 / 405x5 / 385x5
    Low energy for the rest of the workout though. DB rows, DB bench, decline pullovers, arm and delt isolations.

    Wife pulled 225 for the first time!
    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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  3. #1803
    Registered User coachcalande's Avatar
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    20 min steady state run, then 10 min interval training speed v walk

    Ran with my daughter.
    "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. #1804
    Registered User RapidFail's Avatar
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    Originally Posted by EliKoehn View Post
    I made it to Germany and have been here for about two weeks. Before leaving, I did another session which I didn't log here where I benched another TNG 315 single in addition to some medium intensity working sets for the upper body, but I was hurrying to get ready to leave and it was just supposed to be some kind of maintenance since I knew it would be a little while before landing at another gym. Today was actually my first time training since then, and unfortunately a degree of detraining was evident. Two weeks without training at all isn't so long and is easily corrected, but I've actually been eating less overall and most likely at a lower ratio of protein than before, as well. I don't begrudge at all an authentic experience of the food here though, and I'd rather have the bratwurst, schnitzel, brötchen, gehacktis and so forth in reasonable portions and fall short of protein than to overeat it to hit that target. Taking a short break from training to enjoy the country without angst stemming from a strict regimen is well worth it in my opinion. I'm most frustrated about the bench press, not being able to get a solid 4 x 8 at 225, especially after such strident success with the heavy benching lately. Starting with relatively intense deadlifts really does take a lot out of you though. It still was a pretty good session all things considered and I'm confident that I'll bounce back quickly.

    (Since I'm in Europe now, I'll log in kilograms for the time being.)

    Deadlift:
    4 x 8 at 309lb

    Bench (T&G):
    3 x 8, 1 x 7, 1 x 4 at 220.5lb

    Pendlay Row:
    2 x 8 at 220.5lb

    A.S.
    Supinated DB Curl/Hammer Curl:
    2 x 10 at 44lb, 2 x 10 at 44lb
    DB Lateral Raise:
    4 x 10 at 22lb

    Ab Crunch Machine:
    1 x 15 at 110lb, 2 x 15 at 66lb

    StairMaster:
    10 minutes at 65 steps/minute
    Done!

    All my weights are in kg, but I covert for this thread seeing as the majority here are American.
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  5. #1805
    Registered User BeginnerGainz's Avatar
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    Originally Posted by RapidFail View Post
    Done!

    All my weights are in kg, but I covert for this thread seeing as the majority here are American.
    Thanks brah.
    Age: 30

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  6. #1806
    Work in Progress CW47's Avatar
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    December 28, 2022

    SSB Box Squat
    245 pounds x 1 rep
    205 pounds x 3 reps

    Single Leg Curl
    45 pounds - 2 sets x 10 reps

    Squat were feeling good today. I could have added more weight but didn't want to overdo it since I haven't really been squatting recently.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  7. #1807
    Work in Progress CW47's Avatar
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    @RapidFail

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  8. #1808
    Registered User RapidFail's Avatar
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    Originally Posted by CW47 View Post
    @RapidFail

    Thanks, I enjoyed that but curious why you tagged me?
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  9. #1809
    clownslayer SaviorSelfJT's Avatar
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    Eli are you living in Germany or just visiting?

    —-

    Was away for an about a week so no lifting for the past week. My left hip started to really bother me. It’s like when I stop lifting everything decides to fall apart
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  10. #1810
    Registered User RapidFail's Avatar
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    Smolov Jr - Week 2 - Day 3

    HIGH BAR SQUAT
    10 x 44lb
    5 x 88lb
    3 x 132lb
    1 x 171lb, 3 min rest
    4 x 171lb, 3 min rest
    4 x 171lb, 3 min rest
    4 x 171lb, 3 min rest
    4 x 171lb, 3 min rest
    4 x 171lb, 3 min rest
    4 x 171lb, 3 min rest
    3 x 171lb, 3 min rest
    4 x 154lb, 3 min rest
    I've been doing 176lb for 5 reps for a while, but that was only ever for one set before backing down to 154lb. Fourth set was a 0 RIR grinder - I considered lowering the weight but opted to soldier on and the 5th was actually easier (probably 1 RIR). On the 7th set the 3rd rep was a grinder and I didn't want to risk failing so I stopped and backed the weight down for the final set.

    I can't see any kind of agreement on what to do when failing to complete sets in Smolov Jr. My thinking is that I just carry on with things and don't add any weight next week.
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  11. #1811
    Registered User RapidFail's Avatar
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    Smolov Jr - Week 2 - Day 4

    HIGH BAR SQUAT
    10 x 44lb
    5 x 88lb
    3 x 132lb
    1 x 176lb, 3 min rest
    3 x 176lb, 3 min rest
    3 x 176lb, 3 min rest
    3 x 176lb, 3 min rest
    3 x 176lb, 3 min rest
    3 x 176lb, 3 min rest
    3 x 176lb, 3 min rest
    3 x 176lb, 3 min rest
    2 x 176lb, 3 min rest
    3 x 160lb, 3 min rest
    3 x 160lb, 3 min rest
    First set felt damn hard, which didn't bode well for the rest. Finally on the eighth set I stopped after the second rep was a real grinder and backed the weight off to 160lb for the last two sets.
    Last edited by RapidFail; 12-31-2022 at 01:46 AM.
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  12. #1812
    Registered User coachcalande's Avatar
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    2022 highlights

    Lost 50 lbs
    Benched 370 after pec strain
    SSB squats 400x3, back squats 405x6
    Rebounded from shoulder injury to press over 215
    Upright row 135x8
    Heavy rows/pulldowns at lifetime PR numbers
    * switch diets around Thanksgiving
    *return to running


    Ending the year with a chest/back session this am after running farther and longer than I have in more than a decade yesterday.

    My health is the biggest challenge as Arthritis cripples me, fortunately keto style eating is really helping and giving me new life.

    Happy New Year!
    "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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  13. #1813
    Registered User RapidFail's Avatar
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    Inspired by coachcalande

    2022 Highlights:
    - Bulked from 165lb to 182lb
    - Cut from 182lb to 171lb
    - Hit PRs for the squat (5 x 176lb), bench (6 x 143lb) and deadlift (6 x 237lb)
    - Recovered from left shoulder injury and nerve damage (the latter still not 100%)
    - Trained 4 x per week without missing a session since early July.
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  14. #1814
    Masstrophysicist Camarija's Avatar
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    Happy New Year and good work everyone

    Finishing out my bulk and now I'm looking at 4 months of dieting, maybe a bit more

    My biggest highlight would be:
    All of my old shirts are very tight now, especially around the arms and lats. Accidentally hulked out one of my white dress shirts during a meeting last month by flexing a little

    In the spirit of Eli I've gone to the gym in khakis, polo, dress shoes and start ripping heavy reps of squats and bench. Good fun

    *edit*
    I'll weigh myself to see where I'm at morning dry.
    Just under 6'3''
    ~ 225 - 230 lbs morning dry
    * 227.5 lbs so right around the target

    Uploading a video later today of body fat check
    Last edited by Camarija; 12-31-2022 at 11:39 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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  15. #1815
    Masstrophysicist Camarija's Avatar
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    Translation: "When you're bulking and you realize you took it way too far"



    For comparison, this was where I was at 27 weeks ago @ 182 lbs
    Spoiler!
    ► 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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  16. #1816
    Work in Progress CW47's Avatar
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    Starting Max's
    Press: 120
    Bench: 190
    Squat: 300
    Deadlift: 415

    Ending Max's
    Press: 120 [=]
    Bench: 205 [+15]
    Squat: 305 [+5]
    Deadlift: 455 [+40]

    I heavily focused on Bench and Deadlift and did very little squatting or overhead pressing. Maintaining on those was actually quite a good result.
    My other overarching goals were to drop 15 pounds and to increase work capacity. Ended up down only 5 pounds. Work capacity was greatly improved. I'm happy with my results.

    I don't have any number goals for 2023 at this point but will be primarily working on my squat and press for most of this year. My overarching programming plan is essentially the same. I'll be focusing on building work capacity and volume for a 4-6 month stretch, peak and push for new PR's for 2-4 weeks, then repeat the process.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  17. #1817
    Registered User RapidFail's Avatar
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    Not sure how much muscle I gained this year, if any! I'm definitely not as lean as I was at the end of 2021, but I'm 6lb heavier. The shoulder injury and nerve damage made it hard to progress much with upper body stuff. My main strength goal for the year was to get my bench 1RM above my bodyweight and I failed to do that. In the end I added 5lb to my bench, 11lb to my squat and 22lb to my deadlift this year, as well as hitting PRs on virtually every other lift except the overhead press.

    Goals for 2023:
    - Bench 1RM above bodyweight
    - Squat 2 plates
    - Get my arm measurement over 14 inches without going over 20% bodyfat

    I would add something about the overhead press, but after injuring myself twice doing it this year I'm taking some time away from the movement.
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  18. #1818
    Registered User BeginnerGainz's Avatar
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    Goals for 2023

    1) get to under 250 again for the first time in like 7 years
    2) get back to running 2 miles in 16 mins again
    3) get back to close grip benching over 300 again
    Age: 30

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
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  19. #1819
    Registered User RapidFail's Avatar
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    Smolov Jr - Week 3 - Day 1

    I've decided to add 5lb to my squats this week after failing on the 8x4 and 10x3 days last week (the original plan was to add 10lb).

    HiGH BAR SQUAT
    10 x 44lb
    5 x 88lb
    3 x 132lb
    1 x 154lb, 3 min rest
    6 x 154lb, 3 min rest
    6 x 154lb, 3 min rest
    6 x 154lb, 3 min rest
    6 x 154lb, 3 min rest
    6 x 154lb, 3 min rest
    6 x 154lb, 3 min rest
    Had at least 2 RIR on the final set. I definitely could have handled 160lb, but I know I'm going to struggle with the heavier, low rep stuff later in the week, so having an easier session was probably a good thing.
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  20. #1820
    Work in Progress CW47's Avatar
    Join Date: Jun 2016
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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)
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    Well...new year means it's time for a new thread I suppose.

    I started one up here: https://forum.bodybuilding.com/showt...3&p=1673941293
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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