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  1. #1081
    Registered User Filmbuff81's Avatar
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    Chill day since I’m still feeling pretty sick.

    But wanted to do something.

    So just did a couple of big lifts then chopped out my accessory work.

    Spoto Press
    265 3x5

    Felt very easy

    Paused High Bar Squat

    325 4x6

    Also very easy

    Lifts were surprisingly strong considering how ****ty I felt so I’ll take it.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  2. #1082
    Registered User EiFit91's Avatar
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    Today's workout:

    Weighted chins 6*70 added
    18 bodyweight wide grip pullups
    Ring facepulls 8-7
    Single leg calf raises 25 reps

    Seem to be bursting through the plateau from last time I was doing weighted chins, hope to reach 100*4-5 but I think it's likely to stop before I reach that point. Previous 1RM is 100 added so anything beyond 1 rep with 100 added is going to be a win
    Last edited by EiFit91; 05-16-2022 at 01:46 AM.
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  3. #1083
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    Sooo.
    Bought a nice new comp power bar.
    Couldn't wedge under the bar to squat....

    Well, Could hibar but what's the point in that. That's a variation. ;D

    Man has a year+ worth of mobility to regain.
    Did quite enjoy the movement pattern again, probably had enough time away from the big S.
    FMH crew - Couch.

    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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  4. #1084
    Registered User Filmbuff81's Avatar
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    Originally Posted by MyEgoProblem View Post
    Sooo.
    Bought a nice new comp power bar.
    Couldn't wedge under the bar to squat....

    Well, Could hibar but what's the point in that. That's a variation. ;D

    Man has a year+ worth of mobility to regain.
    Did quite enjoy the movement pattern again, probably had enough time away from the big S.
    Can’t recall if I’ve seen you mention why, but was there a particular reason you stopped squatting? Or just couldn’t be bothered?
    the latest and greatest in training...or whatever.

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  5. #1085
    Registered User EliKoehn's Avatar
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    C6W Week 5 - High Intensity Strength

    Monday, 1/3


    Squat:
    355 x 1-4 (4 achieved PR @10)

    Deadlift:
    320 x 4, 335 x 4, 345 x 2 ~@6, 7, 7

    A.S.
    - Optional Lower Exercise 1: Seated Calf Raise -
    3 x 3 w/ 135 added
    - Optional Lower Exercise 2: Hip Abductor Machine -
    3 x 8 at 130 (paused)

    Comments:
    Spoiler!
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  6. #1086
    Work in Progress CW47's Avatar
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    May 16, 2022

    Paused Low Bar Squat: 155 pounds x 8/8/7 reps
    High Bar Squat: 155 pounds 2 sets x 8 reps

    Quite happy with this. Added an extra set on both exercises. If I can continue to do that I'll be where I want in a couple more weeks, and then hopefully can start adding weight to the bar.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  7. #1087
    Work in Progress CW47's Avatar
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    May 17, 2022

    Floor Press: 140 pounds - 3 sets x 8 reps
    Larsen Press: 130 pound - 5 sets x 8 reps

    Really interesting that the first week of this cycle was the hardest and this third week (and final week of this mini-cycle) was the easiest. The weight honestly felt pretty light today. I think I actually may have done 6 sets on Larsen Press. I was using a counter, but when I clicked it and it said I had completed 5 sets I could only remember doing 4, so I did 1 more.
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  8. #1088
    Registered User EliKoehn's Avatar
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    C6W Week 5 - High Intensity Strength

    Wednesday, 2/3


    Pendlay Row:
    275 x 6 PR!, 275 x 6, 225 x 8*

    Bench (T&G):
    305 x 1-4 (2 achieved @10)

    Standing OHP:
    135 x 8, 135 x 6, 135 x 3**

    Lat Pulldown:
    210 x 8, 230 x 6, 230 x6

    - Optional Exercises Omitted -

    *I forgot to do the 225 x 8 first, so I put it at the end. Also, the program technically calls for benching first but I started with the rows because there were no available benches when I arrived.

    **Failed on fourth rep and drop-set the final three with a straight 100 bar.

    Comments:
    Spoiler!


    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  9. #1089
    Registered User BeginnerGainz's Avatar
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    Originally Posted by EliKoehn View Post
    C6W Week 5 - High Intensity Strength

    Wednesday, 2/3


    Pendlay Row:
    275 x 6 PR!, 275 x 6, 225 x 8*

    Bench (T&G):
    305 x 1-4 (2 achieved @10)

    Standing OHP:
    135 x 8, 135 x 6, 135 x 3**

    Lat Pulldown:
    210 x 8, 230 x 6, 230 x6

    - Optional Exercises Omitted -

    *I forgot to do the 225 x 8 first, so I put it at the end. Also, the program technically calls for benching first but I started with the rows because there were no available benches when I arrived.

    **Failed on fourth rep and drop-set the final three with a straight 100 bar.

    Comments:
    Spoiler!


    Looks more like a deadstop than a strict Pendlay.
    Age: 29

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  10. #1090
    Registered User Filmbuff81's Avatar
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    Nice job Eli.

    Sleep can’t affect training pretty different depending on the lift I think.

    You’re probably just masking some fitness with fatigue right now, and it’s tough to get everything moving at once anyway.

    Solid training all around though.
    the latest and greatest in training...or whatever.

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  11. #1091
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by Filmbuff81 View Post
    Can’t recall if I’ve seen you mention why, but was there a particular reason you stopped squatting? Or just couldn’t be bothered?
    It was 2 fold really mate..

    Ive squatted heavy with a straight bar solid since 2016. Just got really boring and every session i had squats... Was getting me like 'ehh ill skip that, its fine'..

    Add in my old Shoulder issues - ive got a battered to hell ac joint from when I was at school- and it was getting really hard to squat and bench and not be in Agony most days.

    The rest from getting under a bar has helps daily quality of life with regards to shoulder jank! But mobility had not been tanked hard 😂

    Something to work on for sure. Strength is still there for a Submax 200kg squat, but i can't quite wedge in right yet.
    FMH crew - Couch.

    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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  12. #1092
    Registered User EliKoehn's Avatar
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    Originally Posted by BeginnerGainz View Post
    Looks more like a deadstop than a strict Pendlay.
    So I guess that is a superior variety in your book?

    For my part, I don't care too much about the lack of an ecentric (and sometimes do control the descent slightly), nor about utilizing a bounce off the floor. What's important to me though is that it's from the floor and that my back is parallel to it.

    Originally Posted by Filmbuff81 View Post
    Nice job Eli.

    Sleep can’t affect training pretty different depending on the lift I think.

    You’re probably just masking some fitness with fatigue right now, and it’s tough to get everything moving at once anyway.

    Solid training all around though.
    Thanks. I think the rows were just somewhat rough looking from a form standpoint (you can't totally tell in the video, but each rep touched my belly/sternum at the top) but passable. It is a good feeling having a 1/1 ratio on row and bench.

    I do feel so much better today, so I'm expecting pressing performance to be better on the max attempt, but all I've got to do is give it my best effort and time will tell.
    Bench: 320
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    Deadlift: 505

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  13. #1093
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    Originally Posted by EliKoehn View Post
    So I guess that is a superior variety in your book?

    For my part, I don't care too much about the lack of an ecentric (and sometimes do control the descent slightly), nor about utilizing a bounce off the floor. What's important to me though is that it's from the floor and that my back is parallel to it.



    Thanks. I think the rows were just somewhat rough looking from a form standpoint (you can't totally tell in the video, but each rep touched my belly/sternum at the top) but passable. It is a good feeling having a 1/1 ratio on row and bench.

    I do feel so much better today, so I'm expecting pressing performance to be better on the max attempt, but all I've got to do is give it my best effort and time will tell.
    Dead stops don’t have an eccentric either.

    I was taking about the amount of work your hips were doing to move the bar.
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  14. #1094
    Registered User EliKoehn's Avatar
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    Originally Posted by BeginnerGainz View Post
    Dead stops don’t have an eccentric either.

    I was taking about the amount of work your hips were doing to move the bar.
    Yeah, it wasn't perfect. Wanted to try my hand at that weight for the prescribed set of 6, and I think it was fairly close; but I agree. A strict row would be locked down tighter at the hips. I think it falls within the vail of acceptable body English for an experimental set, though.

    Might honestly switch to the T-Bar for a few weeks and see how that goes since legs won't be having to brace the position and tempted to assist with the lift.
    Bench: 320
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    Deadlift: 505

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  15. #1095
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    Originally Posted by MyEgoProblem View Post
    It was 2 fold really mate..

    Ive squatted heavy with a straight bar solid since 2016. Just got really boring and every session i had squats... Was getting me like 'ehh ill skip that, its fine'..

    Add in my old Shoulder issues - ive got a battered to hell ac joint from when I was at school- and it was getting really hard to squat and bench and not be in Agony most days.

    The rest from getting under a bar has helps daily quality of life with regards to shoulder jank! But mobility had not been tanked hard 😂

    Something to work on for sure. Strength is still there for a Submax 200kg squat, but i can't quite wedge in right yet.
    At least you can get under a straight bar.

    I literally cannot adduct my shoulders enough to get under one.

    Not like a squat anyway lol
    Age: 29

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  16. #1096
    Registered User Filmbuff81's Avatar
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    Originally Posted by MyEgoProblem View Post
    It was 2 fold really mate..

    Ive squatted heavy with a straight bar solid since 2016. Just got really boring and every session i had squats... Was getting me like 'ehh ill skip that, its fine'..

    Add in my old Shoulder issues - ive got a battered to hell ac joint from when I was at school- and it was getting really hard to squat and bench and not be in Agony most days.

    The rest from getting under a bar has helps daily quality of life with regards to shoulder jank! But mobility had not been tanked hard 😂

    Something to work on for sure. Strength is still there for a Submax 200kg squat, but i can't quite wedge in right yet.
    That’s pretty solid all things considered.

    I ebb everywhere from 1x legs to 3 depending how much I hate myself lol.
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  17. #1097
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    Originally Posted by BeginnerGainz View Post
    At least you can get under a straight bar.

    I literally cannot adduct my shoulders enough to get under one.

    Not like a squat anyway lol
    Currently i can't say i can 😂
    Took 10+ mins and some pretty abusive Stretching to get up a wide grip hibar..

    External rotation is my issue rn.
    FMH crew - Couch.

    If a post sounds like N=1 and that they have no experience coaching anyone but them selves?

    Do the math. You ain't that person, their experience probably isn't going to be yours. Can still be useful for inspiration - try things, follow athlete response and track trends In your training.
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  18. #1098
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    Originally Posted by MyEgoProblem View Post
    Currently i can't say i can 😂
    Took 10+ mins and some pretty abusive Stretching to get up a wide grip hibar..

    External rotation is my issue rn.
    I’ve seen dude use grip plates and literally stick there hands in the plates if they can’t get far back enough to get under a bar.

    Hardly seems worth it lmao
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  19. #1099
    Unregistered User MyEgoProblem's Avatar
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    At least the old back is filling back out.. Lol.
    90% from deads

    https://www.instagram.com/p/Cdx8BmKt...d=YmMyMTA2M2Y=

    Originally Posted by BeginnerGainz View Post
    I’ve seen dude use grip plates and literally stick there hands in the plates if they can’t get far back enough to get under a bar.

    Hardly seems worth it lmao
    Took 15 sets of Stretching and wedging under a bar today to get it into the old 'slot' under my upper traps.

    Lats/front delts/biceps/forearms - tight - round back dead hangs and wedging really helped today

    Did try to burn in the 'new' rom with externally rotated cable Y pulls. can't just open the rom and not trt to load it if you want to keep it

    Originally Posted by Filmbuff81 View Post
    That’s pretty solid all things considered.

    I ebb everywhere from 1x legs to 3 depending how much I hate myself lol.
    Ive been from 1x week to 14x week to just occasionally half arsing it to maintain some of the gainz
    Last edited by MyEgoProblem; 05-20-2022 at 05:56 AM.
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  20. #1100
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    C6W Week 5 - High Intensity Strength

    Friday, 3/3


    Deadlift:
    1 x 1-4 at 465 (4 achieved @10) PR!

    Optional exercises omitted

    --

    Alright, gentlemen. I'd call this a fine epilogue to the training portion of this program.

    Onward to the max tests next week!

    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  21. #1101
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    I haven't had a full workout in maybe a week and a half...

    My body seems to really be liking this rest, I'm feeling a lot better. I feel more relaxed, stress free, I even think walking up stairs feels easier for some reason

    I also got a cold and recovered last week too

    I did try, I can still deadlift 405 w/ mixed grip without an issue at least lol

    Something else I noticed, when I was working out with machines a lot over the past month or two, I was doing a lot of chest flies. I think I have another stretch mark going from my armpit and going over an inch or two onto my chest. On my left side I've got 3 of these stretch marks now, but only 2 on my right side

    Originally Posted by EliKoehn View Post
    --

    Alright, gentlemen. I'd call this a fine epilogue to the training portion of this program.

    Onward to the max tests next week!

    [/youtube]yiygNhNzvdY[/youtube]
    Fukkk brah, haven't popped into this thread in a week or two, and I see this. Good progress man!!
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  22. #1102
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    Originally Posted by SaviorSelfJT View Post
    I haven't had a full workout in maybe a week and a half...

    My body seems to really be liking this rest, I'm feeling a lot better. I feel more relaxed, stress free, I even think walking up stairs feels easier for some reason

    I also got a cold and recovered last week too

    I did try, I can still deadlift 405 w/ mixed grip without an issue at least lol
    Taking a couple weeks away every so often can really help recharge the batteries and set you up for some really good long term gains.

    Awesome job Eli. Crushing it
    the latest and greatest in training...or whatever.

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  23. #1103
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    Originally Posted by Filmbuff81 View Post
    Taking a couple weeks away every so often can really help recharge the batteries and set you up for some really good long term gains.

    Awesome job Eli. Crushing it
    Yeah I really think I had to do this, felt like my body was being eaten by stress hormones. I'm sure it was as much from work as it was from lifting

    Something I read recently is that doing cardio exercise (like the stair climbing I've been doing) actually helps with stress. I've heard that all my life, but the only explanation given for that is that cardio exercise relieves stress by releasing endorphins. Which is kind of bullchit. Heavy lifting would be a stress reliever by that logic

    Instead, a stronger heart that can pump oxygen more efficiently with less beats per minute, more elastic blood vessels, etc can deal with the effects of stress better. So you're still getting stressed just as much, its just its not as taxing on your body so its not as big of a deal. Your heartrate won't rise as much in response to the same cortisol secretion as it would before etc

    Going forward I want to do more cardio exercise

    Also read that when you lift and get bigger/stronger, there's an element of permanence to it. Like if you train yourself and deadlift 700lbs, you can stop working out for decades and still be far stronger than you would be had you not lifted all that long ago. There's new cells in your muscles that get created, CNS efficiency for recruiting fibers, etc, that never go away no matter how long you stay away from lifting. So maybe there's something to taking very long extended breaks from lifting
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  24. #1104
    Registered User Filmbuff81's Avatar
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    Originally Posted by SaviorSelfJT View Post
    Yeah I really think I had to do this, felt like my body was being eaten by stress hormones. I'm sure it was as much from work as it was from lifting

    Something I read recently is that doing cardio exercise (like the stair climbing I've been doing) actually helps with stress. I've heard that all my life, but the only explanation given for that is that cardio exercise relieves stress by releasing endorphins. Which is kind of bullchit. Heavy lifting would be a stress reliever by that logic

    Instead, a stronger heart that can pump oxygen more efficiently with less beats per minute, more elastic blood vessels, etc can deal with the effects of stress better. So you're still getting stressed just as much, its just its not as taxing on your body so its not as big of a deal. Your heartrate won't rise as much in response to the same cortisol secretion as it would before etc

    Going forward I want to do more cardio exercise

    Also read that when you lift and get bigger/stronger, there's an element of permanence to it. Like if you train yourself and deadlift 700lbs, you can stop working out for decades and still be far stronger than you would be had you not lifted all that long ago. There's new cells in your muscles that get created, CNS efficiency for recruiting fibers, etc, that never go away no matter how long you stay away from lifting. So maybe there's something to taking very long extended breaks from lifting
    Yeah pretty much.

    Once you hit certain strength thresholds they generally just stick around for the most part so your everyday max creeps up over time.

    I started biking more again and I’ve actually added an inch to my legs lol.

    Definitely has helped me get some work capacity back after a rough go of being sick a few times this year.
    the latest and greatest in training...or whatever.

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  25. #1105
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    Thanks guys - the lift felt great. Can't wait to attempt 505 next week.

    Glad you're feeling more refreshed SJT.

    You guys are both at a higher level than me, but I've also been surprised that squatting and deadlifting have actually improved the ability to jog and that they don't really interfere with each other as much as I originally feared, at least at a level sufficient for strength maintenance. Squats and deadlifts certainly improve stamina and proficiency with jogging, in my experience.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  26. #1106
    Registered User Filmbuff81's Avatar
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    Originally Posted by EliKoehn View Post
    Thanks guys - the lift felt great. Can't wait to attempt 505 next week.

    Glad you're feeling more refreshed SJT.

    You guys are both at a higher level than me, but I've also been surprised that squatting and deadlifting have actually improved the ability to jog and that they don't really interfere with each other as much as I originally feared, at least at a level sufficient for strength maintenance. Squats and deadlifts certainly improve stamina and proficiency with jogging, in my experience.
    465 looked pretty easy so I’m sure you’ve got it.


    There’s been enough shown that the interference effect is pretty negligible.

    Strength definitely makes conditioning easier.

    And conditioning makes strength training easier. Especially recovery between heavy or high rep sets.

    Plus the health benefits are pretty hard to ignore.
    the latest and greatest in training...or whatever.

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  27. #1107
    Unregistered User MyEgoProblem's Avatar
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    FitNotes Workout - Saturday 21st May 2022
    Total Volume: 21,567.5 kgs
    Total Sets: 30
    Total Reps: 354

    ** 2ct Bench **
    - Total Volume: 460 kgs
    - Total Sets: 4
    - Total Reps: 4
    - 100.0 kgs x 1 rep
    - 110.0 kgs x 1 rep
    - 120.0 kgs x 1 rep
    - 130.0 kgs x 1 rep @7
    Sub max skill work

    ** Chest Press (fs Sl) **
    - Total Volume: 10,330 kgs
    - Total Sets: 6
    - Total Reps: 90
    - 100.0 kgs x 20 reps
    - 119.0 kgs x 20 reps [PR] stack
    - 119.0 kgs x 15 reps
    - 119.0 kgs x 15 reps
    - 119.0 kgs x 12 reps
    - 119.0 kgs x 8 reps
    Rep drops to keep rpe

    ** Rev Pec Dec **
    - Total Volume: 3,000 kgs
    - Total Sets: 5
    - Total Reps: 75
    - 40.0 kgs x 15 reps [PR]
    - 40.0 kgs x 15 reps
    - 40.0 kgs x 15 reps
    - 40.0 kgs x 15 reps
    - 40.0 kgs x 15 reps
    Pump

    ** Pec Dec **
    - Total Volume: 4,312.5 kgs
    - Total Sets: 5
    - Total Reps: 75
    - 57.5 kgs x 15 reps [PR]
    - 57.5 kgs x 15 reps
    - 57.5 kgs x 15 reps
    - 57.5 kgs x 15 reps
    - 57.5 kgs x 15 reps
    Pump

    ** Ez Cable Pressdown **
    - Total Volume: 1,890 kgs
    - Total Sets: 5
    - Total Reps: 60
    - 31.5 kgs x 12 reps
    - 31.5 kgs x 12 reps
    - 31.5 kgs x 12 reps
    - 31.5 kgs x 12 reps
    - 31.5 kgs x 12 reps
    Pump

    ** Ez Cable Curl **
    - Total Volume: 1,575 kgs
    - Total Sets: 5
    - Total Reps: 50
    - 31.5 kgs x 10 reps [PR]
    - 31.5 kgs x 10 reps
    - 31.5 kgs x 10 reps
    - 31.5 kgs x 10 reps
    - 31.5 kgs x 10 reps
    Pump

    My pecs are sore at fuark today 😂
    *Snappy skill singles on bench
    *that cable chest press has my life cos its built perfectly to get me a fist well behind deep stretch..
    *Then pec dec super sets and arm super sets.
    Done in 30 mins
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  28. #1108
    clownslayer SaviorSelfJT's Avatar
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    Originally Posted by Filmbuff81 View Post
    Yeah pretty much.

    Once you hit certain strength thresholds they generally just stick around for the most part so your everyday max creeps up over time.

    I started biking more again and I’ve actually added an inch to my legs lol.

    Definitely has helped me get some work capacity back after a rough go of being sick a few times this year.
    Do you think the size added to your legs is just due to extra energy being stored? I've heard endurance athletes get that effect

    Originally Posted by EliKoehn View Post
    Thanks guys - the lift felt great. Can't wait to attempt 505 next week.

    Glad you're feeling more refreshed SJT.

    You guys are both at a higher level than me, but I've also been surprised that squatting and deadlifting have actually improved the ability to jog and that they don't really interfere with each other as much as I originally feared, at least at a level sufficient for strength maintenance. Squats and deadlifts certainly improve stamina and proficiency with jogging, in my experience.
    You got the potential for 505 for sure...the only possible obstacle would be if you aren't fully recovered when you go for it IMO

    You going for 505 1RM? If so you should try to do some touch-and-go reps after you get it up srs

    I think youre right about stamina. I was fairly happy with my stamina when I started the cardio machines, and I found it fairly difficult to get my heart rate up
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  29. #1109
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    So...
    A 15 second paused (1" off floor) held at the top then a suuuuppeer slow eccentric while shouting yeah buddy..

    Beltless 180kg deadlift while **** talking my strongman bro 😂

    "ok, im not playing this game"

    Can say im on for some big numbers soon, cos I pause 200 & 220 right after.. At warmup rpes
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  30. #1110
    clownslayer SaviorSelfJT's Avatar
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    Deadlift
    405x3

    OHP
    95x5

    Bicep curl
    95x20

    Squat-
    275x1

    The OHP was easy peasy, but everything else was pretty tough
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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