Strength Crew: ITT, we go for NUMBERS this year!

[Kawhilights]

I feel weak AF posting here. I started a slow cut after letting myself get fat, and am down 20lbs since August.

At 6’2” 226 I just hit 215 on bench today, most I’ve squared is 295 a few months ago, and I only pull with a trap bar because I don’t compete and I’m 35. Max on that recently was 470. Max all time was 520 or so.

Goals are to lean down to 205
B: 265+
S: 350+ (i suck at these so bad)
D: 550-600 (trap bar)

[Muzzlrpress]

Incline day. Feelsgoodmane

Incline Bench
Barx10
135x5
185x3
215x3
235x7
135x5x10

Seated Row
170x2x10
170x9
150x10
150x8

I feel weak AF posting here. I started a slow cut after letting myself get fat, and am down 20lbs since August.

At 6’2” 226 I just hit 215 on bench today, most I’ve squared is 295 a few months ago, and I only pull with a trap bar because I don’t compete and I’m 35. Max on that recently was 470. Max all time was 520 or so.

Goals are to lean down to 205
B: 265+
S: 350+ (i suck at these so bad)
D: 550-600 (trap bar)

Good luck mane!

MAKE IT HAPPEN

[lightsarefallin]

Nice thread, boyo. I've personally moved away from those strength goals and am instead focusing on maintaining a lean, athletic, aesthetic physique. My goal for late winter/spring is to break through the next cutting barrier and leaning out even more than last year's cut cycle. Given where I am with my lifestyle, this will definitely be the most challenging journey yet. Having said that, my strength might take a slight hit but I modify my training into a reverse pyramid approach while cutting so strength will sometimes even increase.

Best of luck to you and your heavy lifting goals, brah.

[sooby]

Am in a bit of a weird position. I tested my maxes toward the end of the year. I started squatting and deadlifting seriously for the past 2-3 months and everything was going good, was even able to lift relatively heavy with no issues. Had been dealing with left glute issues (no homer) in only what I can describe as a glute strain which have prevented me in the past from doing so.

I did 405 on the deadlift for a clean single (could have gotten 4 reps) 4 weeks ago. Now the strain has come back and was only able to get 405 for 1 rep. I definitely want to squat/deadlift and compete but it all depends on how I can work around this. I might just focus on machines and hypertrophy for the lower body with specifically focusing on the quads, lower back and glutes (I have fairly strong hamstrings).

I did at a bodyweight of 180 lbs :

235 x 5 bench
155 x 5 overhead press
+70 x 4 pullups

Plan to get up to 185 lbs then recomp downwards slightly. By the end of this year I want:

260 x 5 bench
165-170 x 5 overhead press
+90 x 4 pullups

Not going to put any goals for squats and deadlifts bc all of that depends on how things hold up. But above a 4 plate squat and above a 5 plate deadlift is what I would shoot for.

[thedarrenestes]

I did 405 on the deadlift for a clean single (could have gotten 4 reps) 4 weeks ago. Now the strain has come back and was only able to get 405 for 1 rep. I definitely want to squat/deadlift and compete but it all depends on how I can work around this.

Bolded is the most frustrating aspect of power lifting nobody warns you about

Numbers that moved easily recently seemingly out of nowhere become exceedingly difficult without explanation

[sooby]

Bolded is the most frustrating aspect of power lifting nobody warns you about

Numbers that moved easily recently seemingly out of nowhere become exceedingly difficult without explanation

I get what you mean. but in my case it was explainable.

sometimes you have good days, some days you have bad where chit doesn't move. it is what it is. i don't necessarily think it's exclusive to powerlifting.

[Xtian]

390 for an easy triple on CG bench last night. 3 weeks out from a meet, bench and deadlift feeling strong. Squat not so much.



Day 1
Competition bench usually sets of 5. Either increase the weight or increase the number of sets each week.
Bench variation (pin presses, board presses, incline barbell, spoto press etc.) work up to a triple, double, or single

Day 2
Standing ohp - cluster singles either 8-12 in one set or 3 sets of 4-6 singles
Cg bench- triple for speed and then finish with a touch and go AMRAP set

How many days in between both press days?

Incline day. Feelsgoodmane

Incline Bench
Barx10
135x5
185x3
215x3
235x7
135x5x10

Seated Row
170x2x10
170x9
150x10
150x8

Good luck mane!

MAKE IT HAPPEN

GJDM


Dealing with a lat strain right now. I really don’t remember how it happened but I’m feeling it a lot on bench days.

[Nicklol]

Wanna get back to 4 plate dl (no straps, no chalk, no belt, conventional)
4 plate squat (atg for a few reps)
3 plate bench (never reached I don't think but im sure I will)
2 plate ohp
already at 185 for a few reps.

I'm talking about being able to do these at the end of my working sets. Not fresh.
If I was fresh, I can already do them im sure.

came back to gym in march 2022 after being out for like 3-4 years, no weight training at all.

[Muzzlrpress]

Wanna get back to 4 plate dl (no straps, no chalk, no belt, conventional)
4 plate squat (atg for a few reps)
3 plate bench (never reached I don't think but im sure I will)
2 plate ohp
already at 185 for a few reps.

I'm talking about being able to do these at the end of my working sets. Not fresh.
If I was fresh, I can already do them im sure.

came back to gym in march 2022 after being out for like 3-4 years, no weight training at all.

Why no chalk?

[TyGuy505]

How many days in between both press days?
.

I do the first day on Monday and the second day either Thursday or Friday.

[JoeDelts]

Strong thread. Srs

[Muzzlrpress]

Squats
Bar x13
135x8
255x3
295x3
325x5
145x5x10

Time for some nice, spire progression. Maybe i can hit my goal sans belt. Plenty of time to get there.

Strong thread. Srs

Hell yeah

[thedarrenestes]

Squats
Bar x13
135x8
255x3
295x3
325x5
145x5x10

I hesitate to say 5/3/1 BBB is my favorite programming, but damn I find myself always coming back to it for some reason

[Muzzlrpress]

I hesitate to say 5/3/1 BBB is my favorite programming, but damn I find myself always coming back to it for some reason

Haven't done it in years. Decided to go back to the only book I ever bought in Kindle and re-familiarize myself with it. Been enjoying it so far!

[Xtian]

Still feeling the lat strain but was able to get some work in.

Barbell bench press
275x5
315x5
335x5
345x2x2 pause reps

Larsen presses
225x10x3

Incline hammer press
180lbs per side 8x4

Gingerly did some back
Full stack cable lat pull-downs 5x5
Half assed other back stuff

[Muzzlrpress]

OHP
barx10
95x5
115x3
135x3
150x7
85x5x10

Face Pulls 5 sets
DB curls 5 sets

Can't wait to see 200lbs go overhead.

[MinisterOfLust]

I want to bench 4 plates again. It's been awhile

Currently benching 3 plates easily and effortlessly.

[Muzzlrpress]

I want to bench 4 plates again. It's been awhile

Currently benching 3 plates easily and effortlessly.

Jelly. stats?

[Xtian]

Pause highbar Squats today

Beltless
315x5
365x5
405x3
Belt
425x3
455x3 PR


Messed around with low bar and they felt like complete ****
315x5
225x10x2

RDL
315x10x4

Threw in single leg leg press and extensions.

Might do core tonight but think I got enough work in from all the Beltless squats

[Xtian]

OHP
barx10
95x5
115x3
135x3
150x7
85x5x10

Face Pulls 5 sets
DB curls 5 sets

Can't wait to see 200lbs go overhead.

How you liking 531?

[Muzzlrpress]

Incline will happen sooner rather than later

1/17/23
Incline Bench

Barx10 (flat)
135x8 (flat)
195x5
225x3
250x5
135x5x10

Lat Pulldowns 5x10


Squats are another story
1/19/23
Squat
Barx10
135x5
225x3
275x5
315x3
345x6

Might get a belt.

[Xtian]

Bench from last week



My Bench technique needs so much fuking work.

[Kawhilights]

I finally hit 225 on bench two days ago. That’s body weight for me. Going for 230 next time.

My squats are still ass. I psyche myself out a lot on them and then can’t control my breathing I think. This is with safety arms on my rogue squat rack lol

Haven’t deadlifted much, but been doing trap bar rows, then super setting them to shrugs.
200lbs x 5 x 6 | 200lbs x 5 x 10-12
Looking to go up 10 lbs until I hit same sets/reps and so on

Focusing on yoke since I feel like that’s been lagging hard. Gonna start squatting 3x a week soon to get over mental aspect (not heavy all 3 days)

Mirin the strength in here. To the bro above you’re a lot stronger than me, but from the video angle it seems like your forearms might not be perpendicular to the ground? Like they point in ever so slightly.

[Muzzlrpress]

OHP is gettin funner guys. Helps me cope with me lack of definition right now.


OHP
Bar x 10
85 x 8
135 x 5
150 x 3
165 x 7
85 x 5 x 10



Face Pulls 5 x 10
V Bar pushdowns ss/w DB curls 5 x 10
Overhead Tricep Extensions ss/w Hammer curls 5 x 10

[Muzzlrpress]

Y'all makin gains?

[Mikuljordan]

Y'all makin gains?

strong!!

[Muzzlrpress]

strong!!

Thanks bro! I didn't appreciate how much my arms were jiggling though.

[Newgirl23]

2 min planks

[GaryRidgway]

First time doing regular deadlifts after doing stiff legs for a few months and hit an easy pr

[SmillironS]

A little late to the show but I’d like to hit a 600 lb close grip bench and a 385 OHP by my bday in the middle of April. I had back surgery in July and it was a HUGE success and being so pain free has made me apprehensive about going for big numbers on my lower body lifts. Another lift I do is finger curls with 100 lb plates, I’d like to be able to add a 25 lb plate to that as well.