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  1. #451
    Work in Progress CW47's Avatar
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    Snatch Grip Deadlift: 330 pounds x 1 rep
    Low Cable Seal Row: 4 Chains x 12/8/8 reps
    Romanian Deadlift: 230 pounds - 3 sets x 6 reps

    Tried doing Seal Rows using the Low Row Cable. It actually worked quite well. The one downside is that I can't quite get a full range of motion. I elevated my platform but still could've used another inch or two of extension at the bottom. I still like it better than the other setup I had been using though, so I'll probably stick with this for a while. I'll try to remember to get video of the setup next time.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  2. #452
    Registered User Filmbuff81's Avatar
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    Originally Posted by CW47 View Post
    Snatch Grip Deadlift: 330 pounds x 1 rep
    Low Cable Seal Row: 4 Chains x 12/8/8 reps
    Romanian Deadlift: 230 pounds - 3 sets x 6 reps

    Tried doing Seal Rows using the Low Row Cable. It actually worked quite well. The one downside is that I can't quite get a full range of motion. I elevated my platform but still could've used another inch or two of extension at the bottom. I still like it better than the other setup I had been using though, so I'll probably stick with this for a while. I'll try to remember to get video of the setup next time.
    Big snatch grip dead.

    Killing the training
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  3. #453
    Registered User Filmbuff81's Avatar
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    Originally Posted by coachcalande View Post
    Congratulations on the 10 year anniversary! Good stuff! I said to my wife the other day ( after a visit with in-laws) …”isn’t it weird to think you’ve lived with me longer than you lived with them? We have been together 25 years .
    We were discussing similar things.

    We’ve been together nearly 14 years so we’re slowly approaching the point where she’s almost known me for nearly Half her life lol
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  4. #454
    Registered User Filmbuff81's Avatar
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    Pendlay Row (Barbell)
    Set 1: 135 lb × 8 [Warm-up]
    Set 2: 155 lb × 5 [Warm-up]
    Set 3: 175 lb × 10 @ 7
    Set 4: 175 lb × 10 @ 7
    Set 5: 175 lb × 10 @ 7.5
    Set 6: 175 lb × 10 @ 8
    Set 7: 175 lb × 10 @ 8.5

    Leg Press
    Set 1: 120 lb × 10 [Warm-up]
    Set 2: 210 lb × 5 [Warm-up]
    Set 3: 300 lb × 3 [Warm-up]
    Set 4: 390 lb × 4 [Warm-up]
    Set 5: 490 lb × 15 @ 7
    Set 6: 490 lb × 14 @ 7
    Set 7: 490 lb × 12 @ 7.5

    Calf Press on Leg Press
    Set 1: 120 lb × 10 [Warm-up]
    Set 2: 210 lb × 10 [Warm-up]
    Set 3: 300 lb × 5 [Warm-up]
    Set 4: 390 lb × 4 [Warm-up]
    Set 5: 490 lb × 16 @ 7
    Set 6: 490 lb × 16 @ 7
    Set 7: 490 lb × 16 @ 7.5

    Good Morning (Barbell)
    Set 1: 45 lb × 10 [Warm-up]
    Set 2: 110 lb × 10 @ 7.5
    Set 3: 110 lb × 10 @ 8

    Iliac Pulldown
    Set 1: 50 lb × 12 @ 7
    Set 2: 50 lb × 12 @ 7.5
    Set 3: 50 lb × 10 @ 7.5
    Set 4: 50 lb × 8 @ 8

    Upright Row (Cable)
    Set 1: 67.5 lb × 10 @ 7.5
    Set 2: 67.5 lb × 10 @ 8
    Set 3: 67.5 lb × 9 @ 8

    Low Incline Dumbbell Press
    Set 1: 60 lb × 6 [Warm-up]
    Set 2: 90 lb × 11 @ 7.5
    Set 3: 90 lb × 10 @ 7.5
    Set 4: 90 lb × 10 @ 7.5

    EZ bar curl
    Set 1: 20 lb × 15 [Warm-up]
    Set 2: 50 lb × 10 @ 7.5
    Set 3: 50 lb × 10 @ 7.5
    Set 4: 50 lb × 10 @ 8

    A lot of doms from these last 2 days.

    Forgot how much deficit dead’s fuk me uuuuup
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  5. #455
    Registered User RapidFail's Avatar
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    Hit a new PR for the close grip bench today - 14 x 50kg and I definitely had a rep in reserve too.
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  6. #456
    Registered User coachcalande's Avatar
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    Originally Posted by RapidFail View Post
    Hit a new PR for the close grip bench today - 14 x 50kg and I definitely had a rep in reserve too.

    Congratulations! Man back in the late 80s, a gym owner or member welded up a special close grip bench attachment for a seated bench press machine…we wore that machine out. I have never since found anything close to its effect. I should revisit close grip bench supersetted after skull crushers now that I have a second ez bar!
    "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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  7. #457
    Registered User EliKoehn's Avatar
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    Originally Posted by RapidFail View Post
    Hit a new PR for the close grip bench today - 14 x 50kg and I definitely had a rep in reserve too.
    Good job. That's always a great feeling.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  8. #458
    clownslayer SaviorSelfJT's Avatar
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    Originally Posted by RapidFail View Post
    Hit a new PR for the close grip bench today - 14 x 50kg and I definitely had a rep in reserve too.
    GJ on the PR

    Took a couple extra rest days, felt like I needed them

    ——

    Bench
    235x10
    235x10
    235x10

    Bench rows
    205x12
    205x12
    205x7 (did partial reps up to 12)

    Felt like my biceps were the limiting factor

    Squat
    315x7
    315x7
    315x7


    Might be my imagination but seems like my stretch marks are getting much worse. I think existing ones on my arms are getting ripped open wider
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  9. #459
    Registered User EliKoehn's Avatar
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    Originally Posted by SaviorSelfJT View Post
    Might be my imagination but seems like my stretch marks are getting much worse. I think existing ones on my arms are getting ripped open wider
    Yeah, I've wondered this too for myself. One or two seem to either be new, or new "flare ups" of old ones every couple of months, even sometimes while I've been losing weight overall, so I doubt it's hypertrophy. I wonder if they can be "reactivated" from temporary inflammation coming from a pump?

    In my case, it's almost always the region connecting the front delts and the chest.
    Bench: 320
    Squat: 405
    Deadlift: 505

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  10. #460
    Registered User coachcalande's Avatar
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    Originally Posted by SaviorSelfJT View Post
    GJ on the PR

    Took a couple extra rest days, felt like I needed them

    ——

    Bench
    235x10
    235x10
    235x10

    Bench rows
    205x12
    205x12
    205x7 (did partial reps up to 12)

    Felt like my biceps were the limiting factor

    Squat
    315x7
    315x7
    315x7


    Might be my imagination but seems like my stretch marks are getting much worse. I think existing ones on my arms are getting ripped open wider

    Smashing gains. Keep it up! Proud Papa moment for me last night, son was smashing 155 on inclines for 6 solid reps after bench pressing 185 for 8 solid reps. The kid, as a soph in hs, has the strength I had early in college. He’s going to be a monster.
    "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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  11. #461
    Registered User coachcalande's Avatar
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    Back to training FAST !

    This ams breakfast was 1.5 cups rice, 1 cup egg whites, 4 whole eggs black coffee before and during lift.

    Smith squats x 5 sets
    Smith front squats 4 sets
    Leg ext 4 sets
    Giant round robin sets of ez curls, pushdowns and leg curls x 5 sets
    Supersetted skull crushers on smith with alt db twist curls x 5 sets

    Energy was great, pace is so important for me. I want volume! And I give myself 75-90 min to get it done.

    I took video today So I could document my cutting efforts. Next three meals are all under 500 cals.
    "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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  12. #462
    clownslayer SaviorSelfJT's Avatar
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    Originally Posted by EliKoehn View Post
    Yeah, I've wondered this too for myself. One or two seem to either be new, or new "flare ups" of old ones every couple of months, even sometimes while I've been losing weight overall, so I doubt it's hypertrophy. I wonder if they can be "reactivated" from temporary inflammation coming from a pump?

    In my case, it's almost always the region connecting the front delts and the chest.
    I’ve got marks where the delta/chest connect too, and a lot on my thigh/groin area

    My shirt sleeves feel really tight now and they didn’t before, so I think there is some kind of growth there. Maybe it’s all fat lol but I think it explains the marks getting worse
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  13. #463
    Registered User coachcalande's Avatar
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    Originally Posted by SaviorSelfJT View Post
    I’ve got marks where the delta/chest connect too, and a lot on my thigh/groin area

    My shirt sleeves feel really tight now and they didn’t before, so I think there is some kind of growth there. Maybe it’s all fat lol but I think it explains the marks getting worse

    Basic beast mode gains.
    "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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  14. #464
    Work in Progress CW47's Avatar
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    February 28, 2022

    Floor Press: 145 pounds x 5/4/4 reps
    Cable Row: 4 chain - 3 sets x 12 reps
    Larsen Press: 135 pounds - 3 sets x 5 reps

    Pressing all felt relatively easy today. It should have since this is week 1 of a 3 week ramp, working up to 3 sets of 5 on floor press and 5 sets of 5 on larsen press.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  15. #465
    Registered User coachcalande's Avatar
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    2450 cals 300 G protein! Nailed it.

    Todays meals went nicely with my training.

    I know I have to do this…Do me a favor fellas, when I start whining about loss of strength, or feeling small…. remind me that I’m old and fat so need to lean out and give my joints a break! Remind me that I’ll look great at 215 lbs with abs.
    "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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  16. #466
    Registered User coachcalande's Avatar
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    Nailed it again today. I have successfully essentially reduced calories by 40-45%. Still hanging at 300 G protein and about 100g carbs.

    2200-2400 seems workable with the ability to eat 5-6 meals…five 500 cal meals x5 =2500 cals, 60 G protein each gives me 300.

    I’m very eager and anxious to train tomorrow and that ENTHUSIASM is what matters most to me. I plan on a 75 minute workout with all the volume I can cram in.

    This would be my IDEAL lift if I can make it happen:

    4-6 sets of each, pyramid and or same wt sets with reps from 15-5.

    Supersets bench/row
    Supersets incline/pulldowns
    Supersets fly/close grip pulldowns
    Db press *will my shoulder tolerate this?
    Upright rows
    Giant sets of side laterals, front raises, bent laterals
    "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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  17. #467
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    Been feeling run down, so we are pivoting training for the next 6 weeks.

    I’m gonna take a deeper dive into the JuggernautAI app.

    I did the powerbuilding program in the past with some solid results, but gonna do a 6 week bridge block + 6 month powerlifting program and see how it goes.

    Bridge block will be quite a bit of variety and working on bringing my post Covid work capacity back up a bit more.

    Then 8 week “hypertrophy” phase followed by 4 month strength block.

    I say that with quotes because realistically I’ll be dieting during the higher volume phase.

    Gonna get a little more aggressive with the diet here pretty soon.

    I’ve been doing a pretty slow “recomp”
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  18. #468
    Registered User EliKoehn's Avatar
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    Good luck Coach. What are your primary sources of protein? 300 is really high for that few calories overall. A baked chicken breast and a carton of egg whites gets me to 170 or so and scarcely 1000 calories, but to nearly double that number would mean you'd have to be eating quite low on the other macros.

    --

    For one reason or another, enthusiasm was low, but I still got a decent small session today. It's nothing to brag about of course, but I did get a new PR OHPing 135 for a set of 8. Previous best was 6.

    A.S.
    Squat:
    135 x 8, 225 x 4, 275 x 1, 295 x 3, 3, 3

    OHP:
    45 x 10, 95 x 8, 135 x 8, 155 x 3, 165 x 1
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  19. #469
    clownslayer SaviorSelfJT's Avatar
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    Bench
    260x7
    260x7
    260x7

    Bench rows
    205x13
    205x12

    Shrugs
    365x30

    Rev grip curls
    85x6
    85x6
    85x6
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  20. #470
    clownslayer SaviorSelfJT's Avatar
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    Originally Posted by EliKoehn View Post

    For one reason or another, enthusiasm was low, but I still got a decent small session today. It's nothing to brag about of course, but I did get a new PR OHPing 135 for a set of 8. Previous best was 6.
    GJ hitting an OHP PR, especially on a cut
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  21. #471
    Registered User coachcalande's Avatar
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    Originally Posted by EliKoehn View Post
    Good luck Coach. What are your primary sources of protein? 300 is really high for that few calories overall. A baked chicken breast and a carton of egg whites gets me to 170 or so and scarcely 1000 calories, but to nearly double that number would mean you'd have to be eating quite low on the other macros.

    --

    For one reason or another, enthusiasm was low, but I still got a decent small session today. It's nothing to brag about of course, but I did get a new PR OHPing 135 for a set of 8. Previous best was 6.

    A.S.
    Squat:
    135 x 8, 225 x 4, 275 x 1, 295 x 3, 3, 3

    OHP:
    45 x 10, 95 x 8, 135 x 8, 155 x 3, 165 x 1
    Any PR is cause to celebrate! Congratulations!

    My protein sources:

    Eggs mixed with egg whites at breakfast

    Plain chicken breast and or 93% lean ground turkey and or tuna- 2 or three meals from this group

    2 scoops (400 cals, 60g pro) of whey


    I’ll eat ground beef, steak chicken thighs etc with no worries if that’s what the bride chooses for dinner.

    Right now I’m playing with starches only twice a day spaced about 12 hours apart….only fiber type carbs (small amounts of mixed veggies)between.


    Time to train!
    "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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  22. #472
    Registered User coachcalande's Avatar
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    Fantastic session and with fifteen minutes to spare!

    Set a timer for 45 min to get three chest and back exercises in. Alternating sets and switching pairs every fifteen min. Got 15-16 sets in for each.
    Set a timer for 30 min for shoulder workout…was able to tolerate three sets of db press with 20 lbs, mild discomfort. Then five sets upright rows followed by four giant sets of three way db raises (side, back, front delts)

    Great pace, fantastic energy and enthusiasm. Didn’t care about the weight, just the quality of the contractions and the general rep ranges. Probably 80% in the 8-10 rep range and 10% more, 10% less.

    None of it makes you smaller.
    "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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  23. #473
    Work in Progress CW47's Avatar
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    Great training Filmbuff, RapidFail (congrats on the PR!), Savior, Coach, Eli. Looks like you all are progressing towards your goals.


    March 1, 2022
    Stiff Legged Deadlift: 270 pounds x 5/4/4 reps
    Decline Crunch: 3 sets x 20 reps
    Reverse Yoke Bar Squat: 175 pounds - 3 sets x 5 reps

    Can't get over how much more difficult it is to do the SSB squats with the bar reversed. I had planned to do that exercise with 190 pounds, but that definitely wasn't happening. Even the 175 may be too much in the coming weeks. Great session overall though. Posting this from yesterday's workout - today will be a rest/recovery day for me.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  24. #474
    Registered User coachcalande's Avatar
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    Originally Posted by CW47 View Post
    Great training Filmbuff, RapidFail (congrats on the PR!), Savior, Coach, Eli. Looks like you all are progressing towards your goals.


    March 1, 2022
    Stiff Legged Deadlift: 270 pounds x 5/4/4 reps
    Decline Crunch: 3 sets x 20 reps
    Reverse Yoke Bar Squat: 175 pounds - 3 sets x 5 reps

    Can't get over how much more difficult it is to do the SSB squats with the bar reversed. I had planned to do that exercise with 190 pounds, but that definitely wasn't happening. Even the 175 may be too much in the coming weeks. Great session overall though. Posting this from yesterday's workout - today will be a rest/recovery day for me.


    Getting into a squat is harder and harder…I’d love an ssb .


    Seems completely logical for hypertrophy training.
    "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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  25. #475
    Work in Progress CW47's Avatar
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    Originally Posted by coachcalande View Post
    Getting into a squat is harder and harder…I’d love an ssb .


    Seems completely logical for hypertrophy training.
    Of the 'specialty' bars I've bought, it's by FAR my most used. I use it more often than a straight bar for squatting. Also really good for a variety of other exercises - good mornings, for example. I highly recommended it if it's a possibility for you.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  26. #476
    Registered User EliKoehn's Avatar
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    Question for you guys: does a "strict" curl necessarily have to be against a wall? While there are times where I consciously "cheat curl" and allow for a decent amount of body English, when keeping the elbows against the ribcage and maintaining a straight back and chest up as normal, is it proper to refer to these sets as "strict" curls? With the gym surrounded by mirrors and machines along the perimeter, there's not a wall I can lean against.

    A.S.
    "Strict" Barbell Curl:
    4 x 8 at 95
    Comp Flat Bench (1 Ct):
    2 x 8 at 225, 2 x 8 at 185

    Second question... I'm considering cutting out T&G entirely from my regular training for a good while, but would this be a bad idea (for instance, by forfeiting the rep range at certain loadings currently impossible with a paused bench)? I hit @10 on the second set of 225, as I was originally going for a 4x8, and even the sets of 185 were probably each @9. Since I'm not focusing on bench for the time being, it seems like a good time to start low and train up with comp form. But should I keep T&G occasionally worked in to prevent efficiency loss there that I currently have, or will the greater difficulty of paused reps account for this?
    Bench: 320
    Squat: 405
    Deadlift: 505

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  27. #477
    Registered User coachcalande's Avatar
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    Originally Posted by EliKoehn View Post
    Question for you guys: does a "strict" curl necessarily have to be against a wall? While there are times where I consciously "cheat curl" and allow for a decent amount of body English, when keeping the elbows against the ribcage and maintaining a straight back and chest up as normal, is it proper to refer to these sets as "strict" curls? With the gym surrounded by mirrors and machines along the perimeter, there's not a wall I can lean against.

    A.S.
    "Strict" Barbell Curl:
    4 x 8 at 95
    Comp Flat Bench (1 Ct):
    2 x 8 at 225, 2 x 8 at 185

    Second question... I'm considering cutting out T&G entirely from my regular training for a good while, but would this be a bad idea (for instance, by forfeiting the rep range at certain loadings currently impossible with a paused bench)? I hit @10 on the second set of 225, as I was originally going for a 4x8, and even the sets of 185 were probably each @9. Since I'm not focusing on bench for the time being, it seems like a good time to start low and train up with comp form. But should I keep T&G occasionally worked in to prevent efficiency loss there that I currently have, or will the greater difficulty of paused reps account for this?


    I have no formal powerlifting training to draw experience from. What I would say is touch and go combined with pause reps in the same set will probably be effective. Key word, probably. I say this having watched a lot of CT Fletcher stuff. He seems to mix bar speed stuff, t n g and pause all in same set at times.
    "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

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  28. #478
    Registered User lindalkellum's Avatar
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    I haven't used a pre-workout
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  29. #479
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    I would mix up bench. Maybe 75/25 pause to TnG at most though.

    Not on the same sets though. That just makes the rpe weird. But across variations
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  30. #480
    Registered User RapidFail's Avatar
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    I've only ever done t'n'g bench - I shudder to think how little weight I would be pressing with a pause! Today was the last bench day of the mesocycle - six working sets were all taken to 0 RIR with two sets (4 and 6) ending in a failed rep (I've got safety bars). 150 seconds rest between sets.

    9 x 57.5kg
    7 x 57.5kg
    6 x 57.5kg
    5 x 57.5kg
    7 x 52.5kg (form was a bit off)
    8 x 52.5kg
    Last edited by RapidFail; 03-02-2022 at 04:12 PM.
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