Thanks and so far so good.
She had double pneumonia the first time she got Covid at the very beginning of the pandemic so it’s always a touch and go process.
But she’s boosted so at least she’s got some protection if it happened to be Covid again.
But so far just seems like bad chest cold.
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06-06-2022, 01:19 PM #1171the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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06-06-2022, 08:03 PM #1172
I feel for everyone that's dealing with sickness right now - it's no fun.
Pneumonia sucks. When I had it a few years back it kicked my butt harder than Covid. Hope your mom recovers soon.
June 6, 2022
Floor Press: 150 pounds x 5/5/4
Larsen Press: 140 pounds - 4 sets x 5 reps
Feels like Larsen Press is getting somewhat close to maxing out - I had some slow reps today. I should be able to do the 5x5 next week, but not so sure I manage all the sets/reps with an increase in the next cycle. We'll see though...I've felt close to maxing out before on other exercises and then ended up doing another 2 or 3 cycles without any problem.
Ended up lifting pretty late today. Actually just got done because I had to take my son to urgent care. He should be fine, but definitely was not a happy boy today.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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06-06-2022, 09:46 PM #1173
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06-07-2022, 11:08 AM #1174
Yeah, I'm not a worrier or a nervous person at all, and it's pretty much the only thing that makes me very uneasy.
Last night was a bit rough. We were up a couple times, and had to do ibuprofen at 3AM. I don't think it's anything too serious though. He should be fine once the antibiotics start to kick in.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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06-07-2022, 04:42 PM #1175
Deadlift:
3 x 5 at 405
Nice, quick little concise session. I desired some heavy pulling, but thought it sensible to keep the volume quite low if I was going to indulge that while cutting. Fortunately this went excellently. Notably, much more speed throughout than before, and the bar even rebounded slightly at the top of some of these reps because it carried enough momentum through the sticking point. One cue I've been focusing on is one Camarija mentioned in a comment on one of my uploads from quite a while back: when bracing and pulling the slack out, consciously aiming to bring the bar to a point of "weightlessness" as though it is floating and the slightest increase in effort would get it in motion, then exploding. This has really helped! One weird thing is that the first set moved very well in the @6-8 range and I was mentally calm, but it had me seeing stars throughout the whole set. 4 hasn't caused me to see stars in a while, and it's sort of weird to happen when it's moving easily.
I ate lightly yesterday and had only had an apple and a chicken breast today, so I'm surprised these moved so well. Feels good competently moving 4 plates conventional, no straps, no belt on the smooth-knurled bar in a calorie deficit. Final rep was probably @9.Bench: 345
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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06-08-2022, 03:11 PM #1176
Bench Press day again. Hit a new rep PR on the first set, which was a legit 0 RIR, while I had 1 RIR on the second and 1-2 on the third.
10 x 66lb
5 x 99lb
3 x 132lb, 2.5 min rest
9 x 132lb (PR!), 2.5 min rest
11 x 116lb, 2.5 min rest
8 x 116lb, 2.5 min restLast edited by RapidFail; 10-01-2022 at 01:02 AM.
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06-08-2022, 06:36 PM #1177
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06-08-2022, 07:36 PM #1178
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06-09-2022, 11:35 AM #1179
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61355
https://www.instagram.com/tv/CemECf2...d=YmMyMTA2M2Y=
Think my sumo form is a bit off.. 🤷♂️FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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06-09-2022, 03:30 PM #1180
Steady but slow! I've been bulking ever since starting my current program nearly 3 months ago. In that time my average weekly weight has gone from 76.7kg (169.1lb) to 78.6kg (173.3lb).
Before starting, my bench PRs were:
8 x 60kg (132lb)
6 x 62.5kg (138lb)
4 x 65kg (143lb)
Now:
9 x 60kg (132lb)
7 x 62.5kg (138lb)
5 x 65kg (143lb)
My estimated 1RM is up from 70.9kg (156lb) to 73.1kg (161lb).Last edited by RapidFail; 10-01-2022 at 01:03 AM.
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06-10-2022, 08:35 PM #1181
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06-10-2022, 08:36 PM #1182
June 10, 2022
Conventional Deadlift: 335 pounds + 4 Chain x 1/1/1
Not been getting in workout consistently lately. Spending my time doing walk and bike rides, and playing around outside with the kids. Also been helping out with some gardening stuff. Carried around 40 bags of dirt to our back yard and emptied them into garden beds a few days ago.
So, I'm going to need to become more flexible with my workouts. I'll move towards lower volume and higher intensity work when I can't fit in a full workout. That's what I ended up doing today. Deadlift felt strong today. First single listed above was around an 8 RPE. Last one was closer to a 9.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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06-11-2022, 10:01 AM #1183
Same boat as you. Time is a luxury right now so I’ve been hitting some lower volume higher intensity sessions to make each session I can get in worthwhile.
My last couple workouts.
High Incline Dumbbell Press
Set 1: 50 lb × 10 [Warm-up]
Set 2: 65 lb × 3 [Warm-up]
Set 3: 100 lb × 8 @ 9.5
Set 4: 90 lb × 10 @ 9.5
Reverse Fly (Machine)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 75 lb × 10 [Warm-up]
Set 3: 150 lb × 15 @ 9.5
Set 4: 150 lb × 12 @ 9.5
Set 5: 150 lb × 4 @ 10 [Drop Set]
Set 6: 150 lb × 3 @ 10 [Drop Set]
Notes: Drops = rest pause
Atlantis Standing Lateral Machine
Set 1: 45 lb × 15 [Warm-up]
Set 2: 90 lb × 14 @ 10
Set 3: 90 lb × 12 @ 10
Set 4: 90 lb × 4 @ 10 [Drop Set]
Set 5: 90 lb × 2 @ 10 [Drop Set]
Notes: Rest pause
Bicep Curl (Dumbbell)
Set 1: 20 lb × 10 [Warm-up]
Set 2: 25 lb × 10 [Warm-up]
Set 3: 30 lb × 15 @ 9.5
Set 4: 30 lb × 12 @ 10
Preacher Curl (Machine)
Set 1: 35 lb × 15 @ 10
Set 2: 35 lb × 11 @ 10
Set 3: 35 lb × 4 [Drop Set]
Set 4: 35 lb × 3 [Drop Set]
Notes: Rest pause drops
Chest Dip
Set 1: 12 reps [Warm-up]
Set 2: +55 lb × 15 @ 9
Set 3: +55 lb × 10 @ 9.5
Machine Skullcrusher
Set 1: 50 lb × 16 @ 10
Set 2: 50 lb × 12 @ 10
Set 3: 50 lb × 4 [Drop Set]
Set 4: 50 lb × 3 [Drop Set]
Deadlift (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 1 [Warm-up]
Set 4: 405 lb × 1 [Warm-up]
Set 5: 475 lb × 1 @ 7
Set 6: 425 lb × 5 @ 7.5
Romanian Deadlift (Barbell)
Set 1: 365 lb × 8 @ 8.5
Set 2: 315 lb × 10 @ 9
Lying Leg Curl (Machine)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 105 lb × 10 @ 9.5
Set 3: 90 lb × 10 @ 9.5
Leg Extension (Machine)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 4 [Warm-up]
Set 3: 165 lb × 13 @ 9.5
Set 4: 150 lb × 15 @ 10
Pendulum Squat
Set 1: 45 lb × 4 [Warm-up]
Set 2: 90 lb × 3 [Warm-up]
Set 3: 135 lb × 1 [Warm-up]
Set 4: 180 lb × 8 @ 9
Set 5: 160 lb × 10 @ 10
No clue the machine weight, so just counting plates.
Standing Calf Raise (Machine)
Set 1: 160 lb × 30 Rep giant setthe latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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06-11-2022, 06:57 PM #1184
Strong work Film. Was going to say that that doesn't look low volume, but if it was multiple days (and you're including your warm-ups) it makes sense.
Yesterday I was running short on time and just worked up to a bench T&G 225 AMRAP and got 15. Did pullup singles between warm up sets. I've actually fallen off the wagon with my deficit so I should have done better than this, probably.
While it's not a workout per se, today I pulled a 10 hour shift with a tree service hauling logs and branches and stuffing them into a wood-chipper in the summer heat (then the truck got stuck and I had to crawl in the back and shovel mulch into the ruts). That was actually fun and a surprisingly quick way to make some decent extra money.Bench: 345
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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06-12-2022, 09:24 AM #1185
Hoping for the health of your families
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Yesterday I touched a barbell again lol
Deadlifts-
up to 405x1 without straps
Later came back and did 315x15 with straps
OHP-
185x5
My upper back, glutes and hams are pretty sore today from the deads
Really surprised at the OHP, the resistance machines must have been doing a pretty good job of preserving strength for upper body
Its lower body/lower back stuff for which there just seems to be no machine equivalent. You really need a barbell for this it seems. And that you could have a pretty effective regimen of various machines for upper body stuff, but add squats/deadlifts lol
According to fitbit, my heart rate gets pretty high from a lifting workout like this, pretty comparable to stair climbing actually
So I think I'm done with the stair climber, seems like my legs give out before my heart does. I'll try a resistance bicycle if that can get my heart rate up higher
Apparently my resting heart rate is 60 now, sometimes but rarely dropping in the 40s at nightLast edited by SaviorSelfJT; 06-12-2022 at 09:29 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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06-12-2022, 03:03 PM #1186
Hey Eli yeah that was 2 workouts posted.
Todays sessions
Push
Incline Bench Press
265×4 , 235×8
this was a dumb dumb sleepy dad move. I meant to load 245 but wasn’t paying attention and tossed an extra 10 on either side.
at least I know why it was tougher than I expected after 225 moved easy.
because of that I just did 235×8 and called it there.
Iso lateral hammer strength shoulder press
250×11,9
i got a few extra reps than I expected so I kept the load the same for my 2nd set.
Hammer Strength Incline Press
250×9, 200×11
Single Arm Cable Press Around
40×10/8/6
cluster set. I’ve been playing with this movement for a few weeks and it’s pretty enjoyable. I definitely feel a big contraction.
I’m not sure how much benefit it is, but I’ll give it a little longer. My concern is mainly regarding long term loading, but placing it later as a finisher is a solid option to keep res higher and weight lower.
BW Dips
13/8/6 cluster set
Incline Cable Fly
50×17,14,12
Seated Lateral Raise Machine
85×10, 50×15, 25×12 dropset
Behind the back lateral raise
20×14/8/6 cluster set
Tricep Rope Pushdown
30×18,16,10 3 point mechanical dropset
Single arm overhead cable extension
10×15,14,11the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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06-12-2022, 03:15 PM #1187
I've switched my program from 4-day full-body to an Upper-Lower where I train arms and abs on the lower days. Hopefully this will help with an overlapping soreness issue I've been having.
Bench day is now Monday.
10 x 66lb
5 x 99lb
3 x 132lb, 2.5 min rest
9 x 132lb, 2.5 min rest
7 x 132lb, 2.5 min rest
6 x 132lb, 2.5 min rest
First set tied last week's performance and was a slow, grindy 0 RIR, but form was good. Second set 0-1 RIR, third 0 RIR.Last edited by RapidFail; 10-01-2022 at 01:04 AM.
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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06-12-2022, 06:28 PM #1188
June 11, 2022
30 Degree Incline Bench Press: 165 pounds x 1 rep
Close Grip Paused Bench Press: 135 pounds - 3 sets x 6 reps
Incline was around a 9 RPE. Close grip work was tough, with the hardest reps maybe around an 8.5 RPE.
June 12, 2022
Yoke Bar Squat: 225 pounds x 1 rep
Made some adjustments to my stance and this felt pretty darn good today. Think I managed to get all my joints aligned pretty good and I didn't feel like I was fighting to stay in position and could just focus on pushing. Probably would have done another rep or two at a higher weight, but my son was getting restless so I just called it here.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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06-13-2022, 10:09 AM #1189
Just popping in for a bit. Might disappear again.
Traveling in the van, sitting at a lake by Fort Collins. Just doing whatever fits our schedule lately. When out in the boons we hike or bike. When in town we always try and hit the gym every other day until we leave. Anytime Fitness is great. Every location has at least a couple power racks and dumbbells to 100. Many have bumper plates (usually just barely enough to deadlift). One had a deadlift bar. A few go up to 125 dumbbells.
So I'll get 2 workouts in, then nothing for 3 weeks, then 4 workout, one week off, 2 workouts, 2.5 weeks off, etc. We've had a pretty consistent run since entering Colorado from Moab through Grand Junction, Glenwood Springs (the home of the best Anytime Fitness ever), Boulder, Denver, Fort Collins.
Pressing isn't going too well with the infrequency, but I'm not losing strength currently. 245 bench was pretty damn heavy the other day.
Legs going OK. Strength has been coming back slowly this past month but still not where I was. 335 for squat, 465 deadlift. I think my squat max is a bit higher. I had an off day last workout and my squat form felt weird. I think it was the proximity of the rack to the mirror that had me subconsciously trying to stay too upright. Felt better when I closed my eyes.
I gave up on going for one arm pull ups. Just not enough consistency, not focused on my diet enough, and just don't have the energy to focus on too many things at the gym.
I alternate workouts.
A) Deadlift, OHP, superset pull ups and dips, maybe some accessories.
B) Squat, bench, rows, lateral and rear delts.
I rarely do tris and bis directly. Just the other day I saw a dude doing curls and thought how I don't really need to do them much, but thought what the hell and threw in a couple sets of curls. Not 10 minutes later I'm waiting for the shower and a female coach walks by and compliments my biceps XD. So I guess I'll have to keep them in the rotation lol.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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06-13-2022, 10:13 AM #1190
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06-13-2022, 03:33 PM #1191
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06-13-2022, 08:34 PM #1192
June 13, 2022
Floor Press: 150 pounds - 3 sets x 5 reps
Larsen Press: 140 pounds - 5 sets x 5 reps
Triceps Rope Pushdown: 2 Chains - 2 sets x 10 reps
Pressing went great - was easier than last week. Rope pushdowns were much harder than expected, with the last rep of the second set being a 10 RPE. I'm planning to start incorporating triceps work more regularly to help build up my bench press.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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06-14-2022, 02:02 PM #1193
Anyone want to compete with me on a conventional deadlift AMRAP of 405? I'm feeling good and refreshed and want to see what I can get beltless with a raw mixed grip.
Old PR is 7 with chalk. This time it's going to be bare palms for me, but we'll see how much of a difference that makes.Bench: 345
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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06-14-2022, 03:38 PM #11942022 -- 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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06-14-2022, 06:01 PM #1195
^^
I know conventional is typically a harder variation than sumo, but didn't you get like 30+ of 315 sometime last year? I bet all you'd need is some brief acclimation.
Anyway, I managed 8 with no straps, belt or chalk... Then I just did some light squatting at low volume to keep the movement pattern from atrophying too much.
Deadlift:
135 x 8, 225 x 4, 315 x 3, 365 x 2, 405 x 8 (PR!), 455 x partial rep, 455 x 1, 455 x partial rep (2)
Squat:
BW x 15, 45 x 12, 135 x 8, 185 x 4, 225 x 8, 225 x 8Bench: 345
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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06-14-2022, 06:41 PM #1196
June 14, 2022
Conventional Deadlift: 405 pounds x 1 rep [PR]
Decided to take on the 405 challenge. I've never done more than 385 on conventional, lol. Hadn't maxed out in a while so I figured I'd see if I could do a rep. I ended up not being able to do it strapless and beltless. Not even sure what exactly held me back, but I couldn't break it off the floor. I suppose the straps allow me to get just a hair more upright.
Did it right afterward with straps and belt and it moved very slowly - was doubtful I'd lock it out after getting it about 1/3 of the way up, but it kept moving slowly and steadily all the way. My son woke up from his nap right then and I didn't even get a chance to unload the bar until 2 hours later, so my workout ended here.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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06-14-2022, 07:21 PM #1197
I'm curious how many warmup sets you did?
The heaviest I've deadlifted to date is 231.5lb (105kg) for 5 reps, probably with 1 RIR, which puts my estimated 1RM at 269lb (122kg). My long arms (6'5" armspan) should be good for deadlifting, but my long legs offset that advantage. I've also had a lot of lower back injuries, so I've taken a lot of time off deadlifting. It's the only compound lift where I can still progress like a novice.
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06-14-2022, 07:43 PM #1198
As I'm sure you know already, warming up is a very individual thing. I typically do very few warmup reps when I'm working up to a max attempt, because I've found that once I reach around the 10 rep mark it starts to impact my max strength. Don't even recall exactly how many I did, but it was probably 135 x 2 or 3, 225 x 2, 315 x 1, 365 x 1. It's lift dependent as well - I often need many more reps to get loose and in the groove when squatting than any other lift.
Do you ever Sumo Deadlift?The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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06-14-2022, 07:57 PM #1199
Awesome work guys congrats on the PRs.
If my arms behave and I don’t have horrendous tendinitis I’ll try my hand at a 405 AMRAP next week.
Todays session for me.
Deadlift
495×1, 430×5
neutral grip pulldown
165×10,8
chest supported t-bar row
upper back/dear delt focused
135×10, 90×8
Chest Supported Prime Row
lat/lumbar focused – loaded middle and bottom pins to challenge mid and shortened range while still getting to have a decent stretch.
280×8, 230×10
Reverse Pec Deck
165×12, 150×13, 135×10 drop set
Back Extensions
45×9, 25×9
these always make me dizzy. I might just swap in a DB RDL or just forgoe the extra lower back here and add something on leg day.
Single arm DB preacher curl
25×15,12, 6RP, 3RP
Incline Cable Curl
60×8, 40×10,8the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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06-15-2022, 06:19 AM #1200
Sweet. I'm glad everyone's taking interest in this.
Great job CW! Getting 405 x 1 for the first time was one of my best memories in training. I bet that felt awesome.
Film and SJT are most likely going to have me beat, but I'm still glad to have improved my rep total by one and to prove to myself that I can do it with a bare grip, even though I was resetting it just about every rep, if that still counts.
I have to say though, when I got home, I felt fairly dizzy a couple of times. Hope the lift was safe, even though in every other way I felt fine, just tired and slept well...Bench: 345
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
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