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  1. #1501
    Work in Progress CW47's Avatar
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    Originally Posted by EliKoehn View Post
    Do you mind if I ask what has your motivation down, since the programming itself is going well? I've recently experienced some slumps in spite of good lifting success too, but it's hard to know what to attribute that towards.
    It's definitely a combination of different things. I have another project I'm working on related to my website that's taking more of my free time than usual. This is impacting/shortening my sleep, which in turn affects my energy level and mood. I'm also to the point that my individual workouts are becoming quite hard. I've added weight to each exercise over time, and am now nearing my limits on most exercises. I'm taking longer rests between sets. I'm feeling very fatigued and sore. As a result I've been taking more rest days. And I'm generally just not looking forward to my workouts right now because of all of these factors.

    I also know from previous experience that I can do minimalistic 15-30 minute workouts 5-7 days per week and make decent progress, at least for a period of time. So I'm thinking it might be a good time to do that.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  2. #1502
    Registered User EliKoehn's Avatar
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    Originally Posted by CW47 View Post
    It's definitely a combination of different things. I have another project I'm working on related to my website that's taking more of my free time than usual. This is impacting/shortening my sleep, which in turn affects my energy level and mood. I'm also to the point that my individual workouts are becoming quite hard. I've added weight to each exercise over time, and am now nearing my limits on most exercises. I'm taking longer rests between sets. I'm feeling very fatigued and sore. As a result I've been taking more rest days. And I'm generally just not looking forward to my workouts right now because of all of these factors.

    I also know from previous experience that I can do minimalistic 15-30 minute workouts 5-7 days per week and make decent progress, at least for a period of time. So I'm thinking it might be a good time to do that.
    Props to you for writing your own program and following through with it for a long time.

    I'm curious what the psychology is behind it sometimes being a thrill and exciting, and at other times feeling like a chore, when in both cases, it's not obviously out of difficulty.
    Bench: 340
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  3. #1503
    Registered User EliKoehn's Avatar
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    A.S.
    Flat Bench (T&G):
    295 x 3, 300 x 2, 305 x 1 @10, 9, 9
    Pull Up:
    3 x 5 at bodyweight @about 7 for all

    (All warm up sets were alternated with a pullup single. These have begun to feel pretty efficient.)

    I'm considering doing touch and go for all of my benching on one week, then alternating with comp on the next, and so on. Not quite sure yet how I'll go about structuring the running, but that's going to be a regular part of this. Will deadlift and squat tomorrow as I'm long due.
    Bench: 340
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  4. #1504
    Work in Progress CW47's Avatar
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    September 16, 2022

    Wide Stance 12 Inch Box Squat - Speed: 115 pounds + 2 Chain - 8 sets x 2 reps
    Hyperextension: 35 pounds - 3 sets x 10 reps
    Strap Cable Curl: 40 pounds x 20/17/12

    Squat were marginally better this week. I shot video of every set and watched them back. It's so weird - the reps that felt the worst looked the best and the ones that felt better looked worse. I think that means I'm doing something wrong, lol.

    Hyperextension kicked my butt. Haven't done them in about 3 years. At that time I was still deadlifting in the 300's and was doing hyperextensions with like 75 pounds for sets of 20. I probably wasn't doing them correctly though.

    Curls were done with very little rest between sets. Is it weird that these seem to work my rear delts almost as much as my biceps? I'm sure it's just because of the angle of the cable.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  5. #1505
    clownslayer SaviorSelfJT's Avatar
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    Went on a hike for a few hours today

    Really liking the new mattress
    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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  6. #1506
    Unregistered User MyEgoProblem's Avatar
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    Today we hiked 20k with a lot of verticality..

    https://www.instagram.com/reel/Cin-3...d=YmMyMTA2M2Y=

    Most cheaty cheat deads possible? So im told.
    But street raw in trainers xD

    Can do sooo much more volume sumo than conv due to hip & femur structure and hips not getting battered.

    So yeah. Sumo is a WAAAYY better overall hyp and strength builder for me. F 'biomechnics' and emg ect.

    *this was ttp on a noodle bar for fun to limit loading as much as possible. Normal sumo is around rings

    https://www.instagram.com/reel/Cin_D...d=YmMyMTA2M2Y=

    Some ghr after... The 20kg db was a mistake.. After 6 sets
    Last edited by MyEgoProblem; 09-17-2022 at 03:59 PM.
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
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  7. #1507
    Work in Progress CW47's Avatar
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    September 17, 2022

    Bench Press: 155 pounds - 6 sets x 6 reps
    Narrow Grip Bench - 30 Degree Incline: 130 pounds x 8/6/6
    Triceps Cable Pushdown: 40 pounds - 3 sets x 15 reps

    This is definitely my limit on the bench work. Managed to get all reps on flat bench, with very lengthy rests between sets. Got nowhere close to 3x10 on inclines.

    This is my final week for this cycle, so it's perfect timing to max out on these lifts. Still trying to decide what I'll do after this cycle. I have 2 programs ready to go - either continuing with the one I've been doing with some adjustments to exercises, rep ranges, etc. - or changing over to a Bulgarian Lite program. I'm pretty confident that both of them will be effective. I'll probably not make my decision until I'm completely through this week.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  8. #1508
    Registered User coachcalande's Avatar
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    Update:

    The work stressors and time demands had me trying to lift 3 on, 1 off…about an hour each session…

    1- I immediately enjoyed the shorter sessions BUT immediately regretted fewer rest days each week.
    2- I didn’t feel recovered from both a mental and physical perspective as I’d gone from never lifting two days in a row to lifting three consecutive days- there is fatigue and a mental fog.
    3- my “to do” list at home and work grew longer with fewer rest days to get things done.
    4- it was fun while it lasted but thrilled to switch back to my every other day upper/lower+arms routine


    Opinion- training 5-6 days a week is just dumb. It made me feel like a slave to the gym and routine. It cost me morning time that I’d get to sit with my wife. Not worth it.

    Anyways, yesterday I did my torso day.

    Some highlights

    Bench pyramid AMRAP 235-255-285-305-325
    Incline 5 sets with 235, 4-6 reps per

    Now this one is a great thing, seated front press, 145x6. Weak right? Not when you consider that a few weeks ago my shoulder was so screwed up that I couldn’t press the bar!

    Did heavy pulls 280-300 on rows, 200-220 on lat pulls
    Upright rows with 105.

    A few shrugs and side laterals at the end.

    In all, at 56 years old I’m hanging onto size and strength pretty well. Haven’t stepped on a scale in a couple weeks but look and feel ok. Planning to reduce leg volume training for a bit as needed to complete am sessions in a timely fashion.

    On a down note, caught a cold from my kids.
    "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. #1509
    Unregistered User MyEgoProblem's Avatar
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    Gotta do what fits your life coach!

    7days a week, 30-45m suited me so well for years!
    I know its not for everyone.
    Couldn't imagine how boring it would be if we all liked the same stuff in life.

    "Fullbody" Mon/tue-thu/fri has my default fallback.Much like your u/l+arms is for you.

    Currently im on 2 real training days a week (bench & dead + assistance & supplemental) then as many gpp sessions as I can cram in

    Sucks to get ill from kids. Mine is almost 21 now and not living at home - no more permanent colds for me

    Cw - great bench work man
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
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  10. #1510
    clownslayer SaviorSelfJT's Avatar
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    I thought you were like 45, not in 50s lol

    ——-

    Squat
    445x0
    365x3

    Row
    275x4 cheaty

    Bench
    275x1
    255x5
    245x5
    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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  11. #1511
    Registered User RapidFail's Avatar
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    MONDAY is bench day...

    BENCH PRESS
    10 x 66lb
    5 x 99lb
    3 x 132lb, 2.5 min rest
    10 x 132lb (PR!), 2.5 min rest
    7 x 132lb, 2.5 min rest
    5 x 132lb, 2.5 min rest
    10 x 116lb, 2.5 min rest

    First time hitting one plate (actually 132lb because my plates are in kilos) for ten reps and it has only taken me 3 years and 8 months of consistent training to get there! First two sets were 0 RIR, next two 1 RIR. This is the last week of the longest lean bulk I've ever done - my weight is up from 74.8kg (164.9lb) to 81.2kg (179lb) since mid December last year. In that time my estimated 1RM bench has gone up from 72kg (159lb) to 80kg (176lb). I'm still hopeful that I can hit a bodyweight bench press before the end of the year.
    Last edited by RapidFail; 10-01-2022 at 06:22 PM.
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  12. #1512
    clownslayer SaviorSelfJT's Avatar
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    Sort of two workouts today

    Earlier:
    Press
    185x1
    165x5
    155x5

    Squat:
    315x1
    225x5

    Later:
    35 min bicycling

    Resistance machines with various reps/sets: hamstring curl, shoulder press, row, ab curl, tricep extension and bicep curl

    Got home and ate a whole pint of Ben and Jerry’s and going to sit in the hot tub and watch some TV
    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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  13. #1513
    Work in Progress CW47's Avatar
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    Good stuff happening in here, as usual.

    I did some Conventional Deads with 4 chains today.
    Top set was 365+ 4 chains for a single. This was a 40 pound PR, lol, but like some of my other recent PR's it's a bit deceiving. I'm almost certain it's been more than a year since I've maxed out on this lift. Then did backoff work with 295+ 4 Chains for a triple. It was pretty easy.

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  14. #1514
    Registered User EliKoehn's Avatar
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    Good looking deadlifts CW. Would be excited to see you try a new max at some point if you're feeling up to it, since a lot of your uploads look really submaximal.

    --

    Guys, help, I'm addicted to the bench and can't seem to stop.

    Flat Bench (T&G):
    7 x 1 at 315

    Alternated (as has been my pattern lately) with pronated pullups. Got a set of 9 and did a couple on two fingers per hand and a couple with three, just for fun.
    Bench: 340
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  15. #1515
    clownslayer SaviorSelfJT's Avatar
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    35 min elliptical

    Bunch of hamstring curls
    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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  16. #1516
    clownslayer SaviorSelfJT's Avatar
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    Feels like I might be sick with something. I feel cold and clammy even though there's a heat wave ongoing. I lifted today with fleece pants and a thermal long sleeve shirt

    Squat-
    365x1
    315x5
    315x5

    Bench-
    275x1
    265x5
    265x5

    Deadlift-
    445x3
    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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  17. #1517
    Work in Progress CW47's Avatar
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    Eli - I set a new max of 435 sumo around a month ago. I set a new PR conventional with 405 three months ago. I was thinking it had been more recent than that. You may get your wish sometime soon.
    Savior - That's a great workout, especially considering how you were feeling. Hopefully whatever it is passes quickly.


    Paused Bench Press: 195 pounds x 1 rep
    Paused Bench Press: 155 pounds x 3 rep

    195 matched my PR. Tried to find video of when I did it previously, but can't seem to find it. I'm about 100% sure this time was a better pause. Watching some of my videos from last year I can certainly see a difference in my overall stability. Still been playing around with my touch point and grip, which is resulting in some inconsistency. Still, VERY happy with how this went today.

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  18. #1518
    Registered User EliKoehn's Avatar
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    Cool, best of luck.

    --

    I know it's not the long-due lower body work I need, but at least I'm not benching again...

    Alternated OHP and barbell curls. Did 135 x 10 after warming up, barbell curled 135 x 3, but it felt relatively good and I realized that I don't think I've ever attempted anything heavier than a one plate curl, so I put 5s on it and gave 145 a shot. Maybe not a strict curl, but looks pretty clean to me! After that I pressed 145 for 4, 165 for 2, and then got 185 successfully. I thought two videos was enough for today so I didn't film that one, but it was significantly less grinded than my existing upload. That I am 15 or so pounds heavier probably equates that difference, however, and there's no hiding that I've gotten pretty chunky in recent months. I feel good about the lifts, but it's important to be honest about that and not lose sight of the importance of moving the other direction there, even if it's a long and slow process.



    Bench: 340
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  19. #1519
    Work in Progress CW47's Avatar
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    Trap Bar Deadlift: 305 pounds - 3 sets x 5 reps
    Stiff Legged Deadlift - 3 inch Deficit: 255 pounds x 1/1/2 reps

    Trap Bar deads went very well today. This was far and away the most comfortable I've felt doing these.
    Was supposed to do 3x8 on the deficits and then some hamstring curls, but it just wasn't happening. The dog kept jumping up on my son and he'd start screaming/crying. I ended up just cutting the workout short.

    I have only 2 more workouts in this cycle. I'm also certain I'm going to move on to a Bulgarian Lite style of training. After giving it some thought I was leaning towards continuing my current program with some tweaks, but then remembered another project I'll be working on that will run through all of October. I'm going to need short workouts if I hope to fit them in consistently. So most likely will go with the Bulgarian Lite for a month or so and then reassess.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  20. #1520
    clownslayer SaviorSelfJT's Avatar
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    That 145lb curl was legit

    Will have to read about Bulgarian Lite, haven’t heard of that

    ——

    Today

    45 min stair climber

    Resistance machines: tricep extension, bicep curls, hamstring curls
    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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  21. #1521
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by SaviorSelfJT View Post
    That 145lb curl was legit

    Will have to read about Bulgarian Lite, haven’t heard of that

    ——

    Today

    45 min stair climber

    Resistance machines: tricep extension, bicep curls, hamstring curls
    45mins of the stairs? Nightmare fuel 😂 gj

    Squat & bench a training max every day with some deads and extras thrown in.

    https://www.strongerbyscience.com/bulgarian-manual/ Greg Nuckols book ✌️worth a read regardless of even considering doing it or not
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
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  22. #1522
    Registered User EliKoehn's Avatar
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    How are you feeling SJT?

    --

    And like a crackhead I'm back to the bench, the day after maximal OHPs...

    Flat Bench (T&G):
    3 x 1 at 315, 1 x 12 at 225, 1 x 30 at 135
    Bench: 340
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  23. #1523
    Registered User RapidFail's Avatar
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    I've officially finished my annual lean bulk. In late December I weighed 74.8kg (165lb) and this last week my average weight was 81.8kg (180.4lb) which is the heaviest I've ever been. I'm a smidge under 6'1" so this gives me a BMI of just over 24 and an FFMI of 19.7 based on my estimated 18% body fat (I could be a little higher).

    My main goal this year was to fully recover from a hamstring injury I sustained in April '21, which I have managed to do. Secondary goals were a bodyweight bench press which I am yet to do - I stalled at 5 x 65kg (143lb) and switched to higher reps where I have made progress. The other was to get my arms up to 14 inches, which I have not managed to do. I measured them this morning and found they have gone from 13.2 inches to... 13.2 inches! This makes little sense to me, because the sleeves on my shirts are fitting tighter and my left tricep is visually much bigger than it was at the start of the year. I'm wondering if I took the December measurement with a pump - that's the only possible explanation I can think of.

    Here's how my lifts have progressed since the start of this year:

    Squat: 6 x 72.5kg (160lb) > 8 x 75kg (165lb)
    Bench: 5 x 62.5kg (138lb) > 5 x 65kg (143lb)
    Deadlift: big increase due to getting over my injury, currently 6 x 107.5kg (237lb)
    OHP: 8 x 33.5kg (74lb) > 8 x 35kg (77lb)
    Chin Up: 7 x 87.6kg (193lb) > 7 x 89.2kg (196.7lb)
    Bent-over Row - 8 x 67.5kg (149lb) > 10 x 70kg (154lb)

    I've been training consistently since the start of 2019 - link to my current training log is in my sig. I'd love to be progressing faster, but short of finding more hours in the week to train (tricky) and improving the consistency of my sleep, I don't know what more can do.
    https://forum.bodybuilding.com/showthread.php?t=181179323&p=1658333353#post1658333353

    Age: 38
    Height: 185cm (6'1")
    Weight: 79.3kg (175lb)

    Personal best lifts
    Bench - 6 x 65kg (143lb), 8 x 62.5kg (138lb)
    Bent Over Row - 10 x 70kg (154lb)
    Front squat - 5 x 67.5kg (149lb)
    Back squat - 1 x 95kg (209lb), 8 x 77.5kg (171lb)
    RDL - 9 x 87.5kg (193lb)
    Deadlift - 6 x 107.5kg (237lb)
    Overhead Press - 6 x 40kg (88lb)
    Chin Ups - 7 x bodyweight + 12.5kg (27.5lb), 14 x b.weight
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  24. #1524
    clownslayer SaviorSelfJT's Avatar
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    @Eli feeling a lot better now

    Originally Posted by MyEgoProblem View Post
    45mins of the stairs? Nightmare fuel 😂 gj

    Squat & bench a training max every day with some deads and extras thrown in.

    https://www.strongerbyscience.com/bulgarian-manual/ Greg Nuckols book ✌️worth a read regardless of even considering doing it or not
    Very familiar with Bulgarian, but not Bulgarian lite

    The 465 squat max I have in my sig was when I was squatting every day

    ———

    Today:

    Bench
    285x1
    275x2
    275x3

    Power shrugs
    405x10

    315 static hold for grip strength
    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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  25. #1525
    Work in Progress CW47's Avatar
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    September 23, 2022

    Floor Press: 165 pounds x 5/5/5/4 - 145 pounds x 6/6
    Larsen Press - Camber Bar Narrow Grip: 110 pounds x 10/9/7
    Cable Pulldown - Med Supinate MAG: 100 pounds - 3 sets x 10 reps
    Triceps Strap Pushdown: 30 pounds x 17/12/8

    First time I've gotten in all of my planned work in a while. It was a hard workout and I'm feeling it.


    Regarding my programming, it will definitely be my own twist on Bulgarian Lite rather than following an existing setup. Should be fun.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  26. #1526
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by SaviorSelfJT View Post
    @Eli feeling a lot better now



    Very familiar with Bulgarian, but not Bulgarian lite

    The 465 squat max I have in my sig was when I was squatting every day

    ———

    Today:

    Bench
    285x1
    275x2
    275x3

    Power shrugs
    405x10

    315 static hold for grip strength
    Ah, solid squat that.
    That's what it is that you did previously then. Just the name for the cut down version for pl stuff.

    'real' Bulgarian is when its weight lifting done in Bulgaria under abadjiev.
    I know its smart arse semantics like westside is only westside done their under Louie.
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
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  27. #1527
    clownslayer SaviorSelfJT's Avatar
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    Yesterday I woke up feeling like absolute chit, fatigued out of my mind

    that day I did a walk around my
    neighborhood, there’s about a 2 mile loop with a decent amount of hills. Not strenuous but not nothing either

    _____

    Today,
    Squats
    385x1
    345x3
    345x3

    Press
    205x1 woo hoo! I tried for a second rep but that wasn’t happening lol

    Really happy with 205 strict for even 1 rep

    Push press
    185x8

    I could have tried for another rep or two on the push press, but I was getting tunnel vision and I’m not trying to end up in a wheelchair

    Barbell tricep extensions and curls with 65 lbs

    This is 12 days in a row of some kind of exercise
    Last edited by SaviorSelfJT; 09-25-2022 at 11:18 AM.
    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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  28. #1528
    Registered User EliKoehn's Avatar
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    Sweet 205 press! Do you have a video?
    Bench: 340
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  29. #1529
    Registered User RapidFail's Avatar
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    BENCH PRESS
    10 x 66lb
    5 x 99lb
    3 x 121lb
    1 x 138lb, 2.5 min rest
    8 x 138lb (PR!), 2.5 min rest
    6 x 138lb, 2.5 min rest
    5 x 138lb, 2.5 min rest
    10 x 121lb, 2.5 min rest
    8 x 121lb, 2.5 min rest

    Another bench press PR - last set was 1 RIR, the rest 0-1 RIR but no failed reps this time.
    Last edited by RapidFail; 10-01-2022 at 06:25 PM.
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  30. #1530
    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, 215x1
    Deadlift: 405x13 (conv tap'n'go with straps)
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