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  1. #91
    Registered User coachcalande's Avatar
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    Tried a seated OHP with 240. Failed.

    Just couldn’t lock it out.

    Rest of sets were 165, 175, 175 for 4-6 reps

    Upright rows with 115, 125 for four sets 6-8 reps

    Added 3 lbs to my dbs for side laterals.

    Finished up,with ez curls, alt db twist curls, pushdowns and skull crushers
    "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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  2. #92
    Work in Progress CW47's Avatar
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    Solid workout Coach. Your son is putting up big numbers. How old is he again? 16?


    On another note, after spending a fair amount of time at Exodus Strength (https://www.exodus-strength.com/forum/index.php) over the last week I've come away very impressed with the site and the members. Nearly everyone that's active there seems to have many years of experience and there's a lot of intelligent conversation. There's much more depth to the discussion than there generally is on this site. It's certainly less populated and doesn't have the regular influx of new lifters, but it's still pretty active. The Training Log section is nearly as active as it is here. VERY highly recommended.

    The only thing keeping me here at this point is this group, and I'll definitely be continuing to participate in the thread and follow along with how everyone is doing. I'm not doing much else here now though, and have been spending much more time at Exodus. I already have a log setup there, and at some point soon will likely stop updating my log here.

    Just be aware that there's more to the Registration process at Exodus than meets the eye. They put a measure in place to prevent the sort of spam issue we're seeing here. Basically, anyone who doesn't read the stickies before trying to join up will not be able to register. Reference this link for the correct answers to the registration questions if you're interested in joining: https://www.exodus-strength.com/foru...279868#p279868
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  3. #93
    Work in Progress CW47's Avatar
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    January 22, 2023

    Seated Overhead Press
    85 pounds - 6 sets x 6 reps

    Seated Overhead Pin Press
    85 pounds - 3 sets x 10 reps

    Upright Cable Row
    10 pounds - 3 sets x 12 reps

    DB Lateral Raise
    15's - 3 sets x 12 reps

    If anything the pressing work is getting easier each week right now, despite the weekly weight increases. That's obviously a good sign.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  4. #94
    clownslayer SaviorSelfJT's Avatar
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    That bar might be a specialty squat bar that can weigh like 60 or 65lbs. But that’s pretty rare equipment and AFAIK only used by the multiply squatters doing like 1300lbs. It would have a thicker than normal diameter

    ——

    Did a couple more starting strength workouts. Still hitting all my reps, though I’ve been close to failing on deads
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  5. #95
    Registered User EliKoehn's Avatar
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    Thanks for the feedback on the bar - I took a few pictures of it this session, but the last several times I tried to attach a photo here, it tried to load endlessly and then eventually failed, whereas it used to work fine in the past. I don't have an Imgur account or anything, but is that necessary now to upload photos here? I'll be using this gym for the next several weeks, so I think it will be worth knowing.

    @CW, out of curiosity, besides the (perhaps legitimate) risk of the site here shutting down, what other reason in your opinion is there exactly for wanting to switch to another one? Even if there wasn't a morass of (increasingly weird/concerning) spam, most of the main boards tend to be almost entirely references to basics and conversations about them to new posters (while no one here is unfamiliar with them), although there are interesting threads here and there. While it's just an internet board of course and I don't know any of you in real life, I feel like it's kind of a tight-knight group for the sake of training and I enjoy the "iron sharpening iron" effect of having a common log with everyone else, personally. That said, the spam is getting worse and worse, so the site going down the toilet doesn't seem completely unlikely anymore. I remember it being a Misc joke a couple of years ago which I fell for at the time, but this seems real and nobody could coordinate this level of trolling. Hope we don't lose the site here.

    --

    Finally getting some skin back in the game (with deadlifts at least)! This is about 90% of my normal "par" 5x5 when I've been doing them regularly. The first set felt @10, then they got progressively very slightly easier, the last being probably @8.

    Conventional Deadlift (raw, reverse):
    5 x 5 at 170kg / 376lbs

    Pullups:
    3 x 4, 2 x 3 at BW (first two sets on rings; interesting how much more I felt my chest activate)

    Supinated DB Curl:
    3 x 15 w/ 10s/22s

    DB Hammer Curl:
    3 x 15 w/ 10s/22s
    Bench: 325
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  6. #96
    Registered User BeginnerGainz's Avatar
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    Upper

    High incline Smith press
    ~170x4
    ~155x6, 6

    V grip lat pulldowns
    ~160x9, 8, 8

    Smith incline pushups
    ~20, 15, 19

    Pronated CSR machine
    ~112.5x13, 12, 11

    Lu Raises
    ~10x 12, 12
    Age: 30

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  7. #97
    Work in Progress CW47's Avatar
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    Originally Posted by EliKoehn View Post
    @CW, out of curiosity, besides the (perhaps legitimate) risk of the site here shutting down, what other reason in your opinion is there exactly for wanting to switch to another one? Even if there wasn't a morass of (increasingly weird/concerning) spam, most of the main boards tend to be almost entirely references to basics and conversations about them to new posters (while no one here is unfamiliar with them), although there are interesting threads here and there. While it's just an internet board of course and I don't know any of you in real life, I feel like it's kind of a tight-knight group for the sake of training and I enjoy the "iron sharpening iron" effect of having a common log with everyone else, personally. That said, the spam is getting worse and worse, so the site going down the toilet doesn't seem completely unlikely anymore. I remember it being a Misc joke a couple of years ago which I fell for at the time, but this seems real and nobody could coordinate this level of trolling. Hope we don't lose the site here.
    A potential shut down, or the site simply being completely overrun by spam, is the ONLY reason I have been looking into alternatives.

    Now that I've had a look though there are other reasons that a person might consider moving to a different site. The primary draw for me is a higher level of experience, understanding, and discussion. As you said, a lot of the discussion on this board revolves around beginners and the same discussions repeat themselves over and over and over again. That gets old for me really quickly. I prefer to interact with people that are closer to my level experience or beyond that, because that's the best way for me to learn and improve.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  8. #98
    Unregistered User MyEgoProblem's Avatar
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    Deads.
    220kg *4@7

    Deads..
    220kg *10 off low blocks@7

    Sumo
    220kg *10 off low blocks@6

    Trap deads
    220kg *12 reps off floor @7


    Trap bars... Easy mode to add plates for no benefit.
    Not even worth my time having to band plates together so they stay on the sleeves.

    Like most leg press setips. Designed for the ego.

    I won't be going anywhere else, unless I've already got an account made.
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
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  9. #99
    Work in Progress CW47's Avatar
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    I'm with you 100% on the Trap Bar. But that's in the context of trying to increase my deadlift and squat. I feel like it doesn't benefit either of those as well as other alternatives do. I had it scheduled for my current cycle and removed it out after the first week because of this.

    For me, it CAN be a good fit still as a variant during times when I 'maxing out' regularly. And it definitely can be a good option for anyone who's not concerned about deadlift or squat specifically. But it's not something I'll be using with any kind of regularity.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  10. #100
    Registered User EliKoehn's Avatar
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    Originally Posted by CW47 View Post
    I'm with you 100% on the Trap Bar. But that's in the context of trying to increase my deadlift and squat. I feel like it doesn't benefit either of those as well as other alternatives do. I had it scheduled for my current cycle and removed it out after the first week because of this.

    For me, it CAN be a good fit still as a variant during times when I 'maxing out' regularly. And it definitely can be a good option for anyone who's not concerned about deadlift or squat specifically. But it's not something I'll be using with any kind of regularity.
    This 100%. I agree too. Still, though, that was some monster weight to be doing for reps, even if it's an easier variation. At a certain level of weight though, it's just as legitimate as anything else, but the standard should be even higher than conventional deadlift or squat IMO.

    --

    Alright, finally made my normal 4x8 bench minimum again. Looks like I've lost a little bit of weight too, but I haven't weighed in a long time so that may not be true. Since I deadlifted yesterday and since I know that it is going to be very detrained as well, I just wanted to grease the groove on the squat movement pattern today.

    (KG)

    Flat Bench (T&G):
    4 x 8 at 100
    Air Squats:
    5 x 15 at BW
    Lateral Raise:
    4 x 8 w/ 12.5s
    Bench: 325
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  11. #101
    Work in Progress CW47's Avatar
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    January 24, 2023

    Low Bar Squat
    295 pounds x 1 rep

    Had planned to do more after working up to a top single, but this one wiped me out. It was about a 10 second rep. Thought I was going to pass out part way through it, lol.


    Edit: Ended up doing my 12 year old's Pull workout with him a couple hours later. Inverted Rows, Straight Arm Pulldowns, Incline Curls, Single Leg Curls, and Planks. Nothing too taxing.
    Last edited by CW47; 01-24-2023 at 08:03 PM.
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  12. #102
    Registered User coachcalande's Avatar
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    I wish I could post photos and videos here as easily as I can on twitter.

    My son is 16.

    This past year hes had some ups and downs due to football injury and illness but hes put more than 70 pounds on his bench and these are all numbers he will soon break as hes in a mass growth spurt

    Bench 275
    Squats 335x3
    Deads 385


    He hasnt deadlifted fresh in awhile, hes been doing them after squats. Its an area that Im pushing him to pay more attention to for a bit. His squats (video on my twitter timeline) are arguably the best squats I have ever seen from a kid his age, perfect form.


    Noww his numbers aren’t earth shattering but the gains are undeniable and coming fast. It’s awesome to watch a young kid dial in and have that inner drive.

    He trains on the same upper/off/lower plus arms/off split that I have used. Volume is 8-12 sets to failure or at least close to failure. Hes eating 5-6 times a day.
    "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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  13. #103
    Masstrophysicist Camarija's Avatar
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    Diet update:

    Lost 9.1 lbs in 2 weeks

    Most of that is water weight from cutting out carbs except for 5 bananas a day

    Slowly getting used to the diet, lightheaded and weak, almost fainting during workouts, so I cut my workout volume, increased warmups and rest times

    I cut frequency further, using my free time to jog with my dog, getting to know my neighbors better, doing community things

    13 weeks of duet to go, I'll slowly ramp up frequency, then volume.

    Doggo Picture:
    Spoiler!

    I took him in from the wild. Found him eating a goose on the golf course protecting another puppy several months ago.

    Originally Posted by CW47 View Post
    I already have a log setup there, and at some point soon will likely stop updating my log here.
    RIP

    I'm sure we'll be moving there eventually once the forum officially dies

    Originally Posted by EliKoehn View Post
    the last several times I tried to attach a photo here, it tried to load endlessly and then eventually failed, whereas it used to work fine in the past.
    I use imgbb.com
    No account necessary

    Originally Posted by EliKoehn View Post
    Alright, finally made my normal 4x8 bench minimum again.

    ...

    Flat Bench (T&G):
    4 x 8 at 100
    Nice

    Your strength is still there, specificity training will get you back to old numbers quick.

    Originally Posted by coachcalande View Post
    His squats (video on my twitter timeline) are arguably the best squats I have ever seen from a kid his age, perfect form.
    That's the best, I'm happy for your son

    Originally Posted by coachcalande View Post
    He trains on the same upper/off/lower plus arms/off split that I have used.
    I'm running this split for my extreme calorie deficit now. It's enough frequency, and leaves a lot of time forliving your life amd doing things. Being happy on an extreme deficit is definitely important.
    Last edited by Camarija; 01-25-2023 at 06:45 AM.
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    ► https://forum.bodybuilding.com/showthread.php?t=180349883
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  14. #104
    Work in Progress CW47's Avatar
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    Coach - I was thinking he was 16. That is awesome that he's interested in lifting at this age and progressing quickly.


    Originally Posted by Camarija View Post
    RIP

    I'm sure we'll be moving there eventually once the forum officially dies
    I should clarify that when I say I will likely stop updating my log here, I'm referring to my solo thread on this forum, NOT this thread. I'll continue to participate and share updates in this particular thread as long as you all are here.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  15. #105
    Registered User BeginnerGainz's Avatar
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    Lower-ish

    Worked on back squats again with baby weight. Elbows, wrist and shoulders hate me. But I devoted this year to improving things I suck at, so I’m gonna get back up the 400 lbs squat club.

    Worked on front squats, too. Wasn’t horrible.

    Then for sh!ts and giggles, did some hella light push presses cause they’re fun.
    95x 5, 6, 7, 8

    Snatch grip RDLs
    185x9, 10

    Did not like it at all. Felt it more in my traps than my PC.

    Regular ass RDLs (just right)
    185x10, 9, 10

    Leg extensions 70x12, 11, 14
    Age: 30

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  16. #106
    clownslayer SaviorSelfJT's Avatar
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    Hope this isn't real -- https://forum.bodybuilding.com/showt...hp?t=182704833

    If this place goes down, I'll join exodus

    --

    Anyway, did about 40 mins stair climber today. Goodbye gains I've made on squats
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  17. #107
    Work in Progress CW47's Avatar
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    That link doesn't work for me Savior - what was it about?


    January 26, 2023
    Overhead Press
    115 pounds x 1 rep
    95 pounds x 3 reps

    DB Front Raise
    15's - 3 sets x 15 reps
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  18. #108
    Registered User BeginnerGainz's Avatar
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    Full body today

    Worked up to top single push presses
    ~140x1, 142.2x1, 145x1

    Chin grip lat pulldowns
    ~170x10, 8, 7

    Flat DB bench (dat dere stretch)
    ~40x15, 15, 15

    Leg press
    ~360x18, 15, 19

    Notes: this is an old leg press. Angle is higher than a usual 45’ machine. If I had to describe the motion, it is almost like an upside down hack squat.

    Also, ouch.

    Back extensions
    ~19, 15, 15

    Seated cable facepulls
    50x12, 11, 12
    Age: 30

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    -Sir Isaac Newton
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  19. #109
    Unregistered User MyEgoProblem's Avatar
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    Sooo..
    Squats today.

    First time i tried anything but a warmup as my shoulders hate straight bar now cos i can't have my wrists back from work injuries.

    Up to a really easy 200kg Hibar to ipf depth.
    Some paused zombie fronts.
    Then 3 hard work sets on the hack sled.

    Skipped ham curls & quad exts and Session derailed by work. Pissed me off.

    But the bar felt ok by the end of squats, just can't do the old comp lowbar i used to yet. May or May not get that back. Mobility isn't just - do it till it improves.

    And...
    Bench few days ago.
    Dead bench vs double monsters.
    Humbling as ****. Hundo naahhh.
    Left me very tender.
    Finished with bro volume on the hammer press.
    And about 1000 band tugs.

    Passable few days. Volume wasn't high, intensity was moderate but set quality was on point.
    FMH crew - Couch.

    'pick a program from the stickies' = biggest cop out post.
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  20. #110
    Work in Progress CW47's Avatar
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    January 27, 2023

    High Bar Squat
    150 pounds - 3 sets x 8 reps

    Leg Extension
    75 pounds - 2 sets x 15 reps

    Ended up cutting out my second squat variation and hyperextensions because I was wiped out after high bar. Very short of sleep and worked out much later than normal (just finished). Rough week as I have a personal project I've been working on that needs to wrap up within the next day or two so I've been eating into my sleep time to push that to completion.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  21. #111
    Registered User RapidFail's Avatar
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    Originally Posted by CW47 View Post
    High Bar Squat
    150 pounds - 3 sets x 8 reps

    Leg Extension
    75 pounds - 2 sets x 15 reps

    Ended up cutting out my second squat variation and hyperextensions because I was wiped out after high bar. Very short of sleep and worked out much later than normal (just finished). Rough week as I have a personal project I've been working on that needs to wrap up within the next day or two so I've been eating into my sleep time to push that to completion.
    Exact same weight, reps and sets of high bar squats I have programmed for next week.
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  22. #112
    Work in Progress CW47's Avatar
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    Originally Posted by RapidFail View Post
    Exact same weight, reps and sets of high bar squats I have programmed for next week.
    Ha, nice! Hope it goes well for you.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  23. #113
    Registered User coachcalande's Avatar
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    Reverse pyramid training on smith bench today.
    Started with 325x2
    https://youtu.be/6u8bv0jGzmc

    12 sets chest, 12 back.

    Really like the way flyes are bringing up my pec development.
    "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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  24. #114
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    Did three sets of deadlift Then trained legs.

    405x3,3,2

    https://youtube.com/shorts/O8YQHffNQCo

    Working on keeping my shoulders high and hips down more. Im rusty after 7 years away.
    Last edited by coachcalande; 01-29-2023 at 05:39 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."

    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. #115
    clownslayer SaviorSelfJT's Avatar
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    Starting strength workout today

    Squat
    290x5
    315x5
    340x5

    OHP:
    145x5
    145x5
    145x5

    Hang clean:
    190x3
    190x3
    190x3
    190x3
    190x3
    Last edited by SaviorSelfJT; 01-29-2023 at 07:36 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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  26. #116
    Work in Progress CW47's Avatar
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    Coach - that's some good deadlifting, especially after not doing them for 7 years.

    Savior - Good stuff. You been running Starting Strength for like a month now?


    January 29, 2023
    Bench Press
    155 pounds - 8 sets x 3 reps

    Low Bar Squat
    265 pounds x 1 rep
    205 pounds - 8 sets x 4 reps

    My own programming is just not working right now. I've not been able to manage the fatigue and it's preventing me from progressing. So I'm switching away from my own programming for now, to something a little more proven. I'll run the new program for a while and see how it goes.

    First session went well. Squats destroyed me. Gave me a doozie of a headache. The program uses DUP (daily undulating periodization), so it rotates through different rep ranges and intensities each day. I was supposed to do Chin Ups as well today but my left elbow just isn't letting me right now. In fact it's even been acting up on Lat Pulldowns. Decided just to skip the chins rather than push through the pain.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  27. #117
    clownslayer SaviorSelfJT's Avatar
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    Originally Posted by CW47 View Post

    Savior - Good stuff. You been running Starting Strength for like a month now?

    A bit longer than a month, I’m using a spreadsheet so I can see that was the 20th workout (the first workout I did 245x5x3 squats and that was hard for me), so about 7 weeks of SS, but it’s been longer than that cause I’ll take more rest days to do cardio and stuff. So probably closer to 2.5 months if I had to guess

    I’ve used SS to ramp back up to get in high gear, it works pretty dang well for that
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5
    Deadlift: 405x13 (conv tap'n'go with straps)
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  28. #118
    Registered User EliKoehn's Avatar
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    On the note of the forum potentially going down, any of you can PM me for my email if you want to stay in contact pending Exodus or any other forum which ends up working well instead. There's also my YouTube channel, but AFAIK you can't directly message on that, so it's not really a good format for what we've been using these threads for.

    Originally Posted by Camarija View Post
    Nice

    Your strength is still there, specificity training will get you back to old numbers quick.
    Thanks man. That's looking to be promising already.

    Nice dog, by the way!

    --

    Have taken a couple 1-2 hour long treks walking my friend's dog in the countryside here in the meantime since logging my last session.


    (KG)

    Squat:
    4 x 6 at 120 ~@9, 8, 8, 9

    Conventional Deadlift (Raw, Mixed):
    2 x 4 at 170 @9, 9

    Just a slightly scaled-down Candito-esque day 1 to restimulate this kind of workload for these movement patterns.
    Bench: 325
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  29. #119
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    You fellas may not be aware there are group chats on twitter. Easy to post vids and photos and links too. Twitter is better than any forums at the moment as you dont have a concern for spam in a private chat group.
    "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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  30. #120
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    High incline wide grip Smith press
    ~175x4
    ~155x7, 6

    V grip lat pulldowns
    ~170x10, 8, 7

    Smith incline CG pushups
    ~23, 18, 17

    Pronated CSR machine
    ~120x13, 11, 9
    Age: 30

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    -Sir Isaac Newton
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