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  1. #211
    Work in Progress CW47's Avatar
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    Yes, great work again Coach. I also second the preference to have 1 recap post as opposed to a blow by blow series of posts.

    Millz - Good stuff. Any idea what you're going to do next?

    Eli - I have a plate loaded lat pulldown, but don't have enough space to fit full size plates on it, lmao! I can fit 5 pounders but that's about it. I have collars specifically for attaching chains to, so I'm those for now. At some point in the future I may buy some plates - Rogue has Dumbbell bumper plates that will fit, but they're freaking expensive. Buying more chains would be cheaper, so I may go that route as well.

    Wolf - really solid progress. It's looking like the change to Sumo was a good idea.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  2. #212
    Work in Progress CW47's Avatar
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    February 6, 2022

    Stiff Legged Deadlift: 245 pounds x 8,7,7

    Reverse Lunge: 45 pounds x 5,5

    Yoke Bar Squat: 135 pounds x 7,7,7

    This wrecked me. Not a lot of volume for most people, but I'm nowhere near acclimated to this amount of work. Will keep pushing until the body adapts.

    Deadlifts went well. I tightened them up a bit as I went along, and the final set was actually the easiest. Plan here is to do a 3 week wave, increasing by 1 rep each week (8,8,7 and then 8,8,8) and then increase weight.

    Found out today that I cannot do lunges... Though I don't notice it anymore in my day to day activities, I'm still not fully healed from my fall down the stairs last fall and my left foot cannot handle the pressure on the toes. Changed to a Brazilian Split Squat on the second set of 5 and will probably use that moving forward. Goal is to work up to 3 sets of 10 with 2-3 reps in reserve on each set. Wanted to do that today but it just wasn't happening.

    Legs were rubber before I even started the squats. Goal here is the same as for the lunges - 3 sets of 10 with 2-3 reps in reserve. I should be able to work up to this within the next week or two and then make some good jumps in weight from there.

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  3. #213
    Registered User coachcalande's Avatar
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    Ok men, just for giggles, here’s my 135 pound barbell cheat curls.

    Did two warmup sets with the bar x15, then one more warmup set 95x3

    135x6 cheats.

    https://youtu.be/8sh17C8KoSQ

    I’ll take it. Was really weird going straight bar after a year of only EZbar.
    "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. #214
    Registered User RapidFail's Avatar
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    New mesocycle, moved the bench press to Monday. Warmed up, then did three sets with 2-3 RIR:

    9 x 52.5kg
    8 x 52.5kg
    7 x 52.5kg

    Increasing my chest frequency to 3x per week with push ups on Wednesday and close grip bench on Friday.
    Last edited by RapidFail; 02-06-2022 at 03:23 PM.
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  5. #215
    Registered User Filmbuff81's Avatar
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    Originally Posted by SaviorSelfJT View Post
    Here's my best ever set of OHP - 195x5: https://streamable.com/41zjfe
    It was june of last year

    I'll crush this soon enough
    ---
    Bodyweight back up to 205 before going to bed. I ate so much food yesterday I woke up in the middle of the night because of acid reflux
    Nice job. Looked “easy” in the best sense.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  6. #216
    Registered User Filmbuff81's Avatar
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    Nice work gents.

    Wolf that’s some really good progress.

    CW - everyone has their own level of volume tolerance and those stiff legged deads would ruin anyone lol.


    Todays workout

    Squat (Barbell)
    Set 1: 135 lb × 10 [Warm-up]
    Set 2: 185 lb × 3 [Warm-up]
    Set 3: 225 lb × 2 [Warm-up]
    Set 4: 275 lb × 1 [Warm-up]
    Set 5: 315 lb × 1 [Warm-up]
    Set 6: 365 lb × 1
    Set 7: 405 lb × 1
    Set 8: 430 lb × 1 @ 6.5
    Set 9: 380 lb × 5 @ 7
    Set 10: 380 lb × 5 @ 7.5
    Set 11: 380 lb × 5 @ 7.5

    first time squatting in exactly 2 months.

    Things were unsurprisingly “heavy” but my actual bar speed and ease of lifting was pretty easy.

    Bench Press (Barbell)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 135 lb × 10 [Warm-up]
    Set 3: 185 lb × 5 [Warm-up]
    Set 4: 225 lb × 3 [Warm-up]
    Set 5: 275 lb × 1 @ too easy to quantify. But heavier than a warmup
    Set 6: 295 lb x 1 @6.5
    Set 6: 275 lb × 3 @ 7
    Set 7: 275 lb × 3 @ 7.5

    Won’t normally be benching this day, but this was more to get a feel where my strength is at.

    Overhead Press (Barbell)
    Set 1: 45 lb × 10 [Warm-up]
    Set 2: 65 lb × 4 [Warm-up]
    Set 3: 95 lb × 1 [Warm-up]
    Set 4: 125 lb × 8 @ 7
    Set 5: 125 lb × 8 @ 7.5

    Seated Row (Machine)
    Set 1: 50 lb × 10 [Warm-up]
    Set 2: 150 lb × 10 @ 7.5
    Set 3: 150 lb × 10 @ 7.5
    Set 4: 160 lb × 10 @ 8.5
    Set 5: 160 lb × 9 @ 9

    Romanian Deadlift (Barbell)
    Set 1: 135 lb × 8 [Warm-up]
    Set 2: 185 lb × 8 @ 6
    Set 3: 185 lb × 8 @ 6.5

    Lateral Raise (Dumbbell)
    Set 1: 25 lb × 12
    Set 2: 25 lb × 12
    Set 3: 25 lb × 10

    Leg Extension (Machine)
    Set 1: 60 lb × 6 [Warm-up]
    Set 2: 115 lb × 10 @ 8.5
    Set 3: 115 lb × 10 @ 9

    Pretty happy with today. We’ll see where things go from here.

    Just nice to be back squatting again.
    the latest and greatest in training...or whatever.

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  7. #217
    clownslayer SaviorSelfJT's Avatar
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    Originally Posted by coachcalande View Post
    Ok men, just for giggles, here’s my 135 pound barbell cheat curls.

    Did two warmup sets with the bar x15, then one more warmup set 95x3

    135x6 cheats.

    https://youtu.be/8sh17C8KoSQ


    I recorded mine today, link below

    I’ll take it. Was really weird going straight bar after a year of only EZbar.
    Good job man, probably less cheated then mine lol


    Originally Posted by Filmbuff81 View Post
    Nice job. Looked “easy” in the best sense.
    Thanks man. Better sets to come

    =========

    Bench row-
    225x10 (only first 4 were complete, rest I just got up as high as I could. Partial reps better than no reps)

    Bench press-
    275x8 (woohoo, strongest set in a while)

    Cheat curls-
    135x8 - https://streamable.com/zdjvvx

    (pretty cheated to get the last few reps especially lol). But I'm still stressing my bicep as much as I can

    Bicep pic:




    ====

    Chugging a bunch of choc milk post workout, then going to eat an entire pizza, then right before bed I'll have a protein shake and some peanut butter
    Last edited by SaviorSelfJT; 02-06-2022 at 08:59 PM.
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  8. #218
    Toronto Millz12323's Avatar
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    Workout from today

    Back squat - 275 - 5x5
    OHP - 160 - 5x5
    Conventional Deadlift - 365 - 2x6
    Chin ups - 5x6

    Finally able to fit into my belt and starting wearing it for squats and as a result they feel much easier now. Feels like there's quite a bit of runway now again. The OHP was a very pleasant surprise after the last session at 155 feeling like a 9.5 or a 10 on most sets... Only the 4th set today felt like a 9.5 where I misgrooved a rep and the rest of the sets were either an 8 or 9. I don't know what my 5x5 PR is, but I'm sure 160 is either it, or pretty close... allbeit at 10-20 pounds heavier bodyweight than I was in the past. The video I posted from before of 145x9 was at less than 180 BW... I'm 205 now.

    Conventional pull felt really good here too... Anyway overall a great workout... probably from all those cookies on Saturday night . My rate of weight loss is probably going to slow considerably going forward until the weather gets nicer and I can walk, jog or play basketball. I tend to cook calorie dense foods for the family pretty often and I can't eat such a small volume of food and not hate my life. Outside of the gym I'm currently very sedentary so my energy expenditure on a weekly basis is pretty low. There's probably a bit of recomp happening here as my weight hasn't changed much over the last few weeks but I'm able to fit into my lifting belt.

    Spoiler!
    Recent best lifts
    Bench - 225x13, 235x9, 250x5, 280x1
    Squat - 295x10, 340x5, 375x1
    Deadlift - 430x12, 450x9, 485x5, 515x1
    OHP - 150x11, 170x6, 185x2, 190x1
    3 mile run: 21:59 @ 170 bw.
    BW - 195 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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  9. #219
    Registered User Filmbuff81's Avatar
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    Bench Press (Barbell)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 95 lb × 5 [Warm-up]
    Set 3: 135 lb × 5 [Warm-up]
    Set 4: 185 lb × 3 [Warm-up]
    Set 5: 225 lb × 2 [Warm-up]
    Set 6: 275 lb × 1
    Set 7: 295 lb × 1 @ 6.5
    Set 8: 275 lb × 3 @ 7
    Set 9: 275 lb × 3 @ 7.5
    Set 10: 275 lb × 3 @ 8

    Might add a down set in the 8-10 rep range but I’ve got plenty of chest work other days, that I may just leave this day alone.

    Seated Leg Curl (Machine)
    Set 1: 40 lb × 10 [Warm-up]
    Set 2: 100 lb × 14 @ 7.5
    Set 3: 100 lb × 12 @ 8
    Set 4: 100 lb × 10 @ 8

    EZ bar curl
    Set 1: 30 lb × 20 [Warm-up]
    Set 2: 50 lb × 8 [Warm-up]
    Set 3: 60 lb × 8 @ 8
    Set 4: 60 lb × 8 @ 8.5
    Set 5: 60 lb × 8 @ 9
    Set 6: 60 lb × 8 @ 9.5

    Reverse Fly (Machine)
    Set 1: 105 lb × 19 @ 8.5
    Set 2: 105 lb × 16 @ 9
    Set 3: 105 lb × 15 @ 9.5

    Standing Calf Raise (Machine)
    Set 1: 100 lb × 13 [Warm-up]
    Set 2: 130 lb × 13 @ 8.5
    Set 3: 130 lb × 12 @ 9.5
    Set 4: 130 lb × 12 @ 9.5
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  10. #220
    Registered User EliKoehn's Avatar
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    What would you guys do on this? I'm about four hours away from my workout and am planning it out. I'm really due for a squat or deadlift session, but forgot my flat-soled shoes at home and only have thick-soled, arched running shoes with me. They don't allow barefoot lifting or socks, so I might do another upper body workout, although I'm still feeling quite a bit of DOMS from the last one. I may even just bring my loafers I'm currently wearing and squat in those... but between postponing the squats and deadlifts and doing them anyway in thick cushioned shoes, which is the lesser of two evils in your opinion?
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  11. #221
    clownslayer SaviorSelfJT's Avatar
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    Originally Posted by EliKoehn View Post
    What would you guys do on this? I'm about four hours away from my workout and am planning it out. I'm really due for a squat or deadlift session, but forgot my flat-soled shoes at home and only have thick-soled, arched running shoes with me. They don't allow barefoot lifting or socks, so I might do another upper body workout, although I'm still feeling quite a bit of DOMS from the last one. I may even just bring my loafers I'm currently wearing and squat in those... but between postponing the squats and deadlifts and doing them anyway in thick cushioned shoes, which is the lesser of two evils in your opinion?
    IMO squishy soles aren’t that big of a deal, I wouldn’t let it affect your choice of workout

    could you stop by a Walmart and buy some really cheap shoes?
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  12. #222
    Registered User Filmbuff81's Avatar
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    Originally Posted by EliKoehn View Post
    What would you guys do on this? I'm about four hours away from my workout and am planning it out. I'm really due for a squat or deadlift session, but forgot my flat-soled shoes at home and only have thick-soled, arched running shoes with me. They don't allow barefoot lifting or socks, so I might do another upper body workout, although I'm still feeling quite a bit of DOMS from the last one. I may even just bring my loafers I'm currently wearing and squat in those... but between postponing the squats and deadlifts and doing them anyway in thick cushioned shoes, which is the lesser of two evils in your opinion?
    Unless You’re maxing out so I don’t think it’ll matter much outside of some lost force transfer.

    But I’ve deadlifted and squatted in my project rocks without much issue with over 400lbs.
    the latest and greatest in training...or whatever.

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  13. #223
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    Originally Posted by Filmbuff81 View Post
    Unless You’re maxing out so I don’t think it’ll matter much outside of some lost force transfer.

    But I’ve deadlifted and squatted in my project rocks without much issue with over 400lbs.

    Agree. Sneakers are not optimal but certainly can still deadlift , squat, leg press, heck…do cyclists squats!

    Or…buy some bedroom slippers ha ha.
    "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."

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  14. #224
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    Originally Posted by EliKoehn View Post
    What would you guys do on this? I'm about four hours away from my workout and am planning it out. I'm really due for a squat or deadlift session, but forgot my flat-soled shoes at home and only have thick-soled, arched running shoes with me. They don't allow barefoot lifting or socks, so I might do another upper body workout, although I'm still feeling quite a bit of DOMS from the last one. I may even just bring my loafers I'm currently wearing and squat in those... but between postponing the squats and deadlifts and doing them anyway in thick cushioned shoes, which is the lesser of two evils in your opinion?
    Sucks. But, squat in shoes.
    Account for it with load.
    Don't go to @10
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  15. #225
    Registered User Filmbuff81's Avatar
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    Originally Posted by WolfRose7 View Post
    Sucks. But, squat in shoes.
    Account for it with load.
    Don't go to @10
    Agreed on accounting for the different shoes by reducing load.

    Maybe even take a couple extra singles as warmup to gauge how much you’re losing.
    the latest and greatest in training...or whatever.

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  16. #226
    Toronto Millz12323's Avatar
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    Personally... I would squat in my socks until someone says I can't and pretend you didn't know and sing the "i forgot my squat shoes" song. If someone says something, just put the running shoes on. Chances of getting kicked out are probably pretty slim and barefoot is probably slightly better than in the running shoes.
    Recent best lifts
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    "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."

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    February 7, 2022

    Larsen Press: 125 pounds x 8,8,8

    Cable Row: 15 pounds + 2 chain x 12,12,12

    Floor Press: 135 pounds x 5,5,5

    Solid effort all around. Larsen Press was harder than expected. Took it pretty easy on the rows, and will increase weight as I acclimate to the volume.

    __________________________________________________ ___________________________

    @Millz - Very little DOMS to speak of. They usually hit hardest 2 days later, so we'll see what tomorrow brings. 5/3/1 gets a bad rap by some. There are so any ways it can be programmed that if it doesn't have enough volume for someone then they just don't know how to program it. I ran it for almost 2 years. I'm sure it will work well for you if decide to go that route.
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  19. #229
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    ^^ Nice work. Are you pausing those like with your recent bench? Also, what is the specific difference between Larsen and a standard bench? AFAIK your feet are elevated so it's a less anchored lift, but I don't know of any defining points of difference, per se.

    Thanks guys. Sure enough, the shoes with their 3-4" tall soles did actually push me pretty far forward on the squats, and when I tried in on the deadlift it felt like a deficit, so after the first set on the squats I just took my shoes off and no one cared.

    Nothing too crazy but a good primer for more serious work to come soon, I think.

    Squat:
    3 x 5 at 275

    Deadlift:
    4 x 8 at 315
    Bench: 320
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    Registered User Filmbuff81's Avatar
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    Originally Posted by EliKoehn View Post
    ^^ Nice work. Are you pausing those like with your recent bench? Also, what is the specific difference between Larsen and a standard bench? AFAIK your feet are elevated so it's a less anchored lift, but I don't know of any defining points of difference, per se.

    Thanks guys. Sure enough, the shoes with their 3-4" tall soles did actually push me pretty far forward on the squats, and when I tried in on the deadlift it felt like a deficit, so after the first set on the squats I just took my shoes off and no one cared.

    Nothing too crazy but a good primer for more serious work to come soon, I think.

    Squat:
    3 x 5 at 275

    Deadlift:
    4 x 8 at 315

    Lol what kid of shoes were you wearing? Didn’t realize you were rocking a giant heel hahaha.
    the latest and greatest in training...or whatever.

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  21. #231
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by EliKoehn View Post
    ^^ Nice work. Are you pausing those like with your recent bench? Also, what is the specific difference between Larsen and a standard bench? AFAIK your feet are elevated so it's a less anchored lift, but I don't know of any defining points of difference, per se.
    Larsen takes out leg drive, and requires more stability and control from the back. So it trains greater control at max loads.
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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    Work in Progress CW47's Avatar
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    Originally Posted by ECGordyn View Post
    Larsen takes out leg drive, and requires more stability and control from the back. So it trains greater control at max loads.
    Yes, this. Also a slightly larger ROM since I lose the slight arch I have with a standard bench press.
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  23. #233
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    Originally Posted by coachcalande View Post
    That guy used to post on these forums back in the day
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
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  24. #234
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    Originally Posted by SaviorSelfJT View Post
    That guy used to post on these forums back in the day

    This was amazing to see, but I wrecked some of my own enthusiasm by watching a bunch of ridiculous squat performances on YouTube. Really underscores the need to only compete with my own log book.
    "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."

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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by coachcalande View Post
    This was amazing to see, but I wrecked some of my own enthusiasm by watching a bunch of ridiculous squat performances on YouTube. Really underscores the need to only compete with my own log book.
    Yep, that's exactly why I don't give a p*ss about competition or standards at this point. Drains the enjoyment from lifting, as I'll always want to do better and there will always be mountains to climb. Better that each climbs his own mountain.

    Don't mind me, carry on.
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  26. #236
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    I’ll post my videos here later.

    Here is my opening set of a 7 PR day!
    https://youtu.be/dHpP1PmVMvg

    First set lat pulldowns PR

    https://www.youtube.com/watch?v=-b4DIrt9O8Q

    Second set bench PR
    https://youtu.be/JMH-iRNSFzw

    Seated Rows
    https://youtu.be/4dP38OSYMv8

    Set six on Bench 325x2
    https://youtu.be/6qfGygtbjUo
    Last edited by coachcalande; 02-08-2022 at 07:07 AM.
    "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."

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  27. #237
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    Thanks for the info on the Larsen press. Do you all normally "plank" your feet off the bench with your knees straight, or could it be done with the feet propped or elevated instead?

    And Filmbuff, they're Brooks running shoes. They were a gift and I like them a lot for running (feels like zero-impact gliding) and weekend-wear, but clearly they're not suited for squatting and deadlifting lol.

    For whatever my personal impression is worth to anyone else, I actually find amazing performances from people who are unfathomably strong to be encouraging and motivating rather than demoralizing. Maybe it has something to do with a sobering realization of what's attainable and an appreciation for the extent that improvement is possible with enough effort and diligence.
    Bench: 320
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    Deadlift: 505

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  28. #238
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    Originally Posted by EliKoehn View Post
    Thanks for the info on the Larsen press. Do you all normally "plank" your feet off the bench with your knees straight, or could it be done with the feet propped or elevated instead?

    And Filmbuff, they're Brooks running shoes. They were a gift and I like them a lot for running (feels like zero-impact gliding) and weekend-wear, but clearly they're not suited for squatting and deadlifting lol.

    For whatever my personal impression is worth to anyone else, I actually find amazing performances from people who are unfathomably strong to be encouraging and motivating rather than demoralizing. Maybe it has something to do with a sobering realization of what's attainable and an appreciation for the extent that improvement is possible with enough effort and diligence.
    You can prop your feet or literally just put them way in front of you on the ground and it will illicit the same effect.

    The purpose is to eliminate arch and leg drive, so whatever is most comfortable and Stable.

    I find feats of strength and other athletic endeavours cool to watch, I don’t let it effect how I view my own performance.
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  29. #239
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    Deadlift (Barbell)
    Set 1: 135 lb × 5 [Warm-up]
    Set 2: 225 lb × 3 [Warm-up]
    Set 3: 315 lb × 2 [Warm-up]
    Set 4: 365 lb × 1 [Warm-up]
    Set 5: 410 lb × 4 @ 7.5

    Slowly increasing load. Next week I’ll add a set or 2.

    Overhead Press (Barbell)
    Set 1: 45 lb × 10 [Warm-up]
    Set 2: 65 lb × 5 [Warm-up]
    Set 3: 95 lb × 3 [Warm-up]
    Set 4: 135 lb × 3 [Warm-up]
    Set 5: 155 lb × 5 @ 7
    Set 6: 155 lb × 5 @ 7.5
    Set 7: 155 lb × 5 @ 8
    Set 8: 155 lb × 5 @ 8

    Meadows Row
    Set 1: 25 lb × 10 [Warm-up]
    Set 2: 75 lb × 13 @ 8
    Set 3: 50 lb × 14 @ 7.5
    Set 4: 50 lb × 13 @ 7.5
    Set 5: 50 lb × 13 @ 8

    Overshot the load haha. Normally can do 75-100 but I’m still detrained a bit.

    Pec Deck (Machine)
    Set 1: 100 lb × 10 [Warm-up]
    Set 2: 145 lb × 15 @ 7.5
    Set 3: 145 lb × 12 @ 7.5

    Preacher Curl (Dumbbell)
    Set 1: 25 lb × 12
    Set 2: 25 lb × 12
    Set 3: 25 lb × 12

    Bulgarian Split Squat
    Set 1: 0 lb × 8 [Warm-up]
    Set 2: 40 lb × 10 @ 8
    Set 3: 40 lb × 10 @ 8
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  30. #240
    Registered User WolfRose7's Avatar
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    Originally Posted by EliKoehn View Post
    Thanks for the info on the Larsen press. Do you all normally "plank" your feet off the bench with your knees straight, or could it be done with the feet propped or elevated instead?

    And Filmbuff, they're Brooks running shoes. They were a gift and I like them a lot for running (feels like zero-impact gliding) and weekend-wear, but clearly they're not suited for squatting and deadlifting lol.

    For whatever my personal impression is worth to anyone else, I actually find amazing performances from people who are unfathomably strong to be encouraging and motivating rather than demoralizing. Maybe it has something to do with a sobering realization of what's attainable and an appreciation for the extent that improvement is possible with enough effort and diligence.
    Propped feet tends to lead to subconscious cheating. Larsen by definition is the planked out version. I prefer it.
    In fact ive it's by far my most common SPE (supplemental) movement for bench

    I like watching the greats, Hack, Dan Bell etc.
    Strongmans fun too
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