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  1. #301
    Work in Progress CW47's Avatar
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    April 20, 2024

    High Bar Squat:
    195 pounds x 6 reps
    Goal = 2 sets of 4-6 reps
    Mis-grooved the second rep pretty badly, getting too far forward. Was able to recover and hit my rep goal for the set.

    Face Pull:
    30 pounds - 2 sets x 20 reps
    Goal = 2 sets of 17-21 reps
    Still not doing rest pause on these. I'm probably getting close to a weight that will put me in the target range though.

    Today was supposed to be a rest day but we're hosting a party tomorrow so it was probably my only chance to get in some work this weekend. Ended up doing a very abbreviated session - only 1 set on squats, and then cut out the Leg Curls and Calf Raises altogether. Workout happened pretty near my bedtime, and I still had other things to get done.

    I'm sure tomorrow will be a 'rest' day. Should be back with a session on Monday.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  2. #302
    Registered User coachcalande's Avatar
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    Failed at 315x3 today. Getting old sucks.

    Got a decent enough double.

    https://youtube.com/shorts/jCQY3xofjCI

    325x1 easy

    https://youtube.com/shorts/arc_Lk0j6Os


    Going for 335 in a few minutes. Why not?

    Here it is.
    https://youtube.com/shorts/S_lFzq_eFmI



    Incline bench next…Here’s 275x3

    https://youtube.com/shorts/Pu2n1kJDl6g
    Last edited by coachcalande; 04-21-2024 at 04:04 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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  3. #303
    Registered User coachcalande's Avatar
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    Back to free weights squats after a break
    315x8-7-5-4
    "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. #304
    Work in Progress CW47's Avatar
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    April 22, 2024

    Fly Press: Rest Pause
    35lb DB's x 27 reps (16/11)
    Goal = 13-17 reps
    2.5 more pounds, 2 more reps. I was certainly a little over 45 second rest between because a young man did not want to get off the bench after I made the mistake of standing up. That likely explains the increase in reps. Still, feels like I'm getting the movement more dialed in and I'm getting better at pushing closer to failure. There's definitely still room for refinement of the movement too, so I'm thinking I'll be able to continue adding reps and weight for a while.

    Behind the Neck Press: Rest Pause
    60 pounds x 23 reps (15/8)
    Goal = 17-21 reps
    5 more pounds, 2 more reps. Getting more comfortable with this each week.

    Cable Overhead Triceps Extension: Rest Pause
    25 pounds x 18 reps (12/6)
    Goal = 17-21 reps
    Same weight, 3 more reps. Finally made some headway on this. Very happy with that, considering the weight and number of reps was higher on the 2 exercises before this as well.

    6-Ways:
    5lb plates - 2 sets x 10 reps
    Goal = 2 sets x 6-8 reps
    5 pounds LESS, 4 more reps. Felt like I was getting a little loose with form last week, so I went back to 5 pounds plates and increased the reps. These felt fantastic. I may change my rep range to 8-12 since that seems more appropriate for this exercise.

    Video shows the second sets of Fly Press and BTN Press:
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  5. #305
    Registered User coachcalande's Avatar
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    New PR

    Lifetime best 250 on seated press at age 57
    https://youtube.com/shorts/gXnOzaQrIPM

    Tune out the static, train and grow.
    "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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  6. #306
    Work in Progress CW47's Avatar
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    Lat Pulldown - Close Grip: Rest Pause
    110 pounds x 19 reps (13/6)
    Goal = 13-17 reps
    5 more pounds, 2 less reps. Did a pretty poor warmup. A better one probably would have helped, but still not too bad. I may have mentioned this before, but when I moved last fall part of my lat pulldown got bent and now the resistance is more than it was and should be. Doesn't really bother me, but it definitely affects the weight I use.

    Incline DB Curl: Rest Pause
    30lb DB's x 21 reps (13/8)
    Goal = 17-21 reps
    Same weight, 4 more reps. Felt hard but I was able to squeeze out a few more reps.

    Wrist Curls: Rest Pause
    65 pounds x 35 reps (20/15)
    Goal = 13-17 reps
    First time really doing these as rest/pause. Man, these are painful (muscle burn). Could've done probably a couple more reps on each set but the burn got to me. I'll add weight next time.

    Dumbbell Row:
    80 pounds - 2 sets x 12 reps
    Goal = 2 sets x 12 reps
    Maxed out my DB's. Not sure where I'll go from here. Either a higher rep range or a different exercise.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  7. #307
    Registered User 67Vert's Avatar
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    4/24/24 -
    Squat - 185X5, 205X5, 215X5
    DB Bulgarian Split Squat - 35X10,10,10,10 added a 4th set
    RDL - 185X8, 205X8,8,8 up from 1855 in previous weeks
    Calve Raises - 3 X
    Abs - 3X super-setted with the calve raises

    Still cutting - it's going very slow
    67Vert
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  8. #308
    Registered User EliKoehn's Avatar
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    @CW, your form looked super clean on those fly presses, especially for a dumbbell exercise that is hybridized at a difficult angle!

    @67, it takes a lot of discipline to do big compound lifts on a cut. Good luck moving forward.

    --

    Well, this was coincidental, but I benched again today because the scoreboard at work couldn't be updated last time due to the staff being absent when I originally set the max, so I retested it today and got it. Also got a new PR repping 315! I would have done legs, but I'm going to jog with a friend tomorrow and I would prefer to go into that with my legs fresh. I don't intend or expect to see my bench go up for a while as I begin trimming down, though maintaining strength on it is a goal, albeit not what I'm placing a premium on for a little while.

    Flat Bench (T&G):
    350 x 1, 315 x 4, PR!, 295 x 5

    Pull-Up:
    1, 3, 3, 3 at BW

    A.S.
    Hammer Curl:
    3 x 8 w/ 50s
    DB Lateral Raise:
    3 x 8 w/ 30s
    Bench: 350
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  9. #309
    Registered User coachcalande's Avatar
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    https://youtube.com/shorts/oxb2ta8ObVc

    Working with 315 on bench again. Body Weight stable 275 but feel good.

    Hit 340x1 on set two

    https://youtube.com/shorts/KJwDfHIf6CE

    Now working pause reps at 275x5


    Also managed a 300x1 on incline. Trained afterwards at 245x5,5,5,5
    Last edited by coachcalande; 04-25-2024 at 02:40 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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  10. #310
    clownslayer SaviorSelfJT's Avatar
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    Been recovering from a sickness, have done a few workouts since but nothing noteworthy

    Originally Posted by EliKoehn View Post
    @CW, your form looked super clean on those fly presses, especially for a dumbbell exercise that is hybridized at a difficult angle!

    @67, it takes a lot of discipline to do big compound lifts on a cut. Good luck moving forward.

    --

    Well, this was coincidental, but I benched again today because the scoreboard at work couldn't be updated last time due to the staff being absent when I originally set the max, so I retested it today and got it. Also got a new PR repping 315! I would have done legs, but I'm going to jog with a friend tomorrow and I would prefer to go into that with my legs fresh. I don't intend or expect to see my bench go up for a while as I begin trimming down, though maintaining strength on it is a goal, albeit not what I'm placing a premium on for a little while.

    Flat Bench (T&G):
    350 x 1, 315 x 4, PR!, 295 x 5

    Pull-Up:
    1, 3, 3, 3 at BW

    A.S.
    Hammer Curl:
    3 x 8 w/ 50s
    DB Lateral Raise:
    3 x 8 w/ 30s
    REALLY good job on the benching srs

    + same for OHP coach
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5, 215x1
    Deadlift: 405x13 (conv tap'n'go with straps)
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  11. #311
    Registered User coachcalande's Avatar
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    Good to see folks smashing stuff.

    I’m fluffy but I’m on kind of a tear with growth and strength so I’m going to run with it. Taking in 45% protein at 3200ish cals.

    https://www.youtube.com/shorts/nUlVdV5q2AA

    I’ll never be ripped because I hate giving up strength. I just can’t do it.
    "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. #312
    Work in Progress CW47's Avatar
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    April 25, 2024

    Hatfield Squat:
    265 pounds x 7/6 reps
    Goal = 2 sets x 4-6 reps
    Really good. Since I swapped out Stiff Legged Deads in favor of Good Mornings later in this workout, I added a second of squats because I wasn't worried about conserving energy for heavyish deads. Apparently I struggle with counting beyond 5... Didn't realize until I watched the video back that I did 7 reps in the first set instead of 6.

    SSB Calf Raise:
    Skipped - short on time and something had to get dropped.

    Good Morning:
    115 pounds x 8 reps
    Goal = 6-8 reps
    I think this might actually be the first time I've done these since I got an SSB Bar about 2 years ago. That's pretty wild. The felt great. Wish I had done them a lot earlier. Range of motion was a little shorter than I'd like, but I'll keep working on it.

    Skiers:
    25lb DB's - 2 sets x 15 reps
    Goal = 12-15 reps


    Video shows the first set of each lift.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  13. #313
    Registered User coachcalande's Avatar
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    I’ve been piling on mass and gaining strength.
    Finally yesterday I went to squat and could feel fire in my knees as the arthritis inflammation has returned. I was able to eat carbs regularly for just two weeks and here I am now barely able to stand/sit or climb stairs. I cannot do squats or leg press at all.

    I seemed ok with carb cycles or straight keto/carnivore. Too bad as I was really enjoying the diet plan at 3200 cals per day with 35% carbs.

    It is what it is.
    "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. #314
    Registered User EliKoehn's Avatar
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    Comp Bench:
    320 x 1 (PR)

    Conventional Deadlift:
    405 x 1, 495 x 0*, 405 x 1

    Pullup:
    3 x 5 at BW

    A.S.
    DB Lateral Raise:
    3 x 12 w/ 25s
    Supinated DB Curl:
    2 x 12, 1 x 12?**

    *about 30-40% RoM on this before failing. The bar was excellently knurled so grip was not the issue.

    **was talking mid set and lost count
    Bench: 350
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  15. #315
    Registered User coachcalande's Avatar
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    Bench
    225x12
    245x8
    275x6-5-5

    Incline bench 5x225x6-8

    Fly press with the 60s

    Wide pulldowns, narrow pulldowns, seated rows


    About 50 min


    Been distracted by car shopping. My son graduates this year and I’m giving him my 08.

    I’m looking for 2012-2017 Jeep maybe…wish me luck!
    "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. #316
    Registered User coachcalande's Avatar
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    272 today. Losing some bloat …

    It’s leg day and most likely all I’ll be able to do is leg extension and leg curls, calf raises. My knee is getting better and inflammation is well under control but man, this stinks. I love squats and leg press. Best to just get well…

    Hope you guys are all killing it!
    "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. #317
    Work in Progress CW47's Avatar
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    April 30, 2024

    Great training Coach. I love Fly Presses. Definitely plan to keep them in my rotation for a long time. "New" vehicle hunting is always fun. I hope you find something you like.



    I missed a couple of workouts because I came down with a bug on Saturday. I was the last to get it in the house and thought I had dodged it this time, but no such luck. I spent almost the whole day Saturday on the couch and semi conscious. Was a little better on Sunday. Called off of work yesterday and was able to get some extra sleep which seemed to help a lot. Back to work today feeling not too bad (~ 70%?). Wanted to work up a sweat today so I got my workout in. After posting this up I'll grab something to eat, then planning to do some cardio on the bike yet this evening. Should help loosen up the crud that's still in my sinuses, and help me sleep good too.

    Incline DB Press: Rest Pause
    50's x 19 reps (14/5)
    Goal = 17-21 reps
    After doing 18 reps each of the last 2 times, I was able to add 1 rep this time. I'll stick with the 50's until I hit 21 reps. First set is shown in the video below. I'm making an effort to extend the range of motion as much as possible at the bottom of the lift and the video does a good job of showing how far my elbows are getting pulled back.

    High Pull: Rest Pause
    100 pounds x 16 reps (10/6)
    Goal = 13-17 reps
    An extra 5 pounds felt quite a bit harder. Lost 2 reps. Still not bad though. 17th rep was close. I expect I'll probably hit my rep goal next time.

    Single Arm French Press: Rest Pause
    22.5lb DB's x 21 reps (15/6)
    Goal = 17-21 reps
    Added a rep and hit the goal. Weight will increase by 2.5 pounds next time.

    Leaning Lateral Raise: Rest Pause
    Left Arm = 175.lb DB's x 29 reps (20/9)
    Right Arm = 17.5lb DB's x 29 reps (20/9)

    Goal = 13-17 reps
    Still way over my rep goal. Continuing on with small increases - I'll add another 2.5 pounds next week.

    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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    keto day 5 (45-60% protein/under 5% carbs)
    *Battle and win vs inflammation!
    Heaviest wt in 2024: 281
    Last week 276
    yesterday 272.3
    today 270.8
    calorie intake yesterday 2900 (deficit 300)

    I’m supposed to train shoulders and arms this am. Let’s see how it goes.
    "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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  19. #319
    Work in Progress CW47's Avatar
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    May 1, 2024

    Came home and did some work outside for a few hours. Grilled some steaks and ate dinner. Finally got a chance to try to lift around 8PM - pretty tired and still far from fully recovered from the sickness.

    Deadlift:
    365 pounds x 1 reps / 415 x 0
    Goal = 4-6 reps
    Was never able to get comfortable deadlifting today and wasn't feeling as strong as it has recently. Got to 365 and it was somewhat of a struggle to get just the 1 rep. My working weight was supposed to be 370 but it didn't feel like there was any chance of getting to 4 reps. So I did was any self respecting lifter would do - I decided to add another 50 pounds and go for a heavy single, lol. I never really gave it a real chance though. Right when it was breaking the floor it just felt 'wrong' so I called off the deads and moved on.

    Pullup: Rest Pause
    BW x 6 reps
    Goal = 13-17 reps
    Wasn't really feeling up to pushing these hard today, so I just did a few sets of doubles and singles.

    Monkey Row: Rest Pause
    30lb DB's x 27 reps (14/6)
    Goal = 13-17 reps
    Added 5 pounds and still easily made the rep goal.

    Reverse Cable Curl: Rest Pause
    27.5 pounds x 23 reps (16/7)
    Goal = 17-21 reps
    Added 2.5 pounds and did 2 more reps. Certainly coming into this fresher than usual (having largely skipped 2 of the first 3 exercises) made a difference.

    Not the best workout ever, but it felt really good to hit the last 2 exercise hard and get good results. I'll rest tomorrow and hope to come back fresher for legs on Friday.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  20. #320
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    Monday

    9.8 mile walk with a friend. Jogged 1.1 miles of it. Didn't keep track of time but made the overall circuit in about 2.5 hours.

    --

    Wednesday

    Flat Bench (T&G):
    315 x 1, 4

    Just one hard working set to keep the stimulus there. Not really aiming to increase bench for a while, as stated.



    --

    Today

    Deadlift (Conventional, Mixed):
    1 x 1 at 365, 2 x 3 at 405, 1 x 1 at 365

    A.S.
    MAX Grip Single Pulley Lat Pulldown:
    1 x 8 at 200, 3 x 8 at 180
    Standing OHP:
    1 x 8 at 145, 2 x 7, 1 x 6 at 135

    Dumbbell Shrug:
    1 x 10 w/ 80s
    Supinated DB Curl:
    1 x 10 w/ 40s

    It felt good getting some volume in with the deadlift. I had planned to complete a reverse pyramid but that final single with 365 (which was suppsed to be a set of 5) revealed that I was zapped, and my QL started talking to me so I thought it best to avoid flirting with injury. I'll stand by the no straps thing, but I should get a belt for real. Historically, they have never set right with me, but I want to protect my back once I cross back over 500 and start pushing into new territory. Thoughts on a good belt? As far as grip goes, that knurling is sharp and even without chalk it seems to be totally a non-issue relative to these smooth bars I have been training with in various other gyms.

    I was going to do a straight 4 x 8 on both the lat pulldown and the OHP, but I realized that 200 on the pulldown was going to be too hard to replicate in straight sets, so I decided to go up on OHP and then lower as I would with the lat pulldown, but then ironically the rest of the pulldowns were relatively easy while the OHP tanked out and I couldn't even get 8 reps consistently with a single plate. I was pressing quite strictly with locked knees, and I know that the deadlift works the long head of the tricep, which OHP also most thoroughly hits, so that likely had to do with it. Still glad I worked that pattern again. The grip on the pulldown was fascinating. It was almost like two climbing rocks perpendicular to the bar, and the angle of my humerus on either side was so shallow that my biceps felt barely involved and that my lats were really doing the brunt of the work, which is excellent for that exercise.
    Bench: 350
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  21. #321
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    Keto day 7

    Already dropped from a winter high of 281-268


    Bench
    225x12
    245x8
    275x5
    295x3
    295x3

    Incline
    225x5x5-6

    Heavy pulls


    *pick up my Jeep tomorrow!
    "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. #322
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    Still working out, short notes:

    - My grip strength sucks, but starting to work on it
    - Lateral raises/side delt raises or w/e its called seems to help my shoulder. I can bench without feeling pain now


    Originally Posted by EliKoehn View Post

    It felt good getting some volume in with the deadlift. I had planned to complete a reverse pyramid but that final single with 365 (which was suppsed to be a set of 5) revealed that I was zapped, and my QL started talking to me so I thought it best to avoid flirting with injury. I'll stand by the no straps thing, but I should get a belt for real. Historically, they have never set right with me, but I want to protect my back once I cross back over 500 and start pushing into new territory. Thoughts on a good belt? As far as grip goes, that knurling is sharp and even without chalk it seems to be totally a non-issue relative to these smooth bars I have been training with in various other gyms.
    I'm going through a dilemma with my own barbell. My knurling wasn't good to begin with and its mostly worn down (I had to take a steel brush to it to take off years of compacted chalk/oil/skin). I considered a texas power bar, but it has knurling thats probably too much, its like grabbing a bundle of knives. Maybe good for doing a 1RM but there's no way you can train on a bar like that

    Not 100% on belts right now, but I got this one when I was in middle school or something and I'm still using it today. Back then Inzer was known as the best of the best, idk if their reputation has help up though

    https://inzer.com/collections/power-...%E2%84%A2-13mm

    13mm, double prong, forest green color is what I got. I bought a size or two too large, and punched extra holes in it. So now I'm using the normal holes, but back then I was using the holes I added

    If I bought one today I'd get the red/white/blue one (srs)

    Originally Posted by coachcalande View Post
    *pick up my Jeep tomorrow!
    That's what's up. New car feeling is a great one, enjoy!
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8, 195x5, 215x1
    Deadlift: 405x13 (conv tap'n'go with straps)
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  23. #323
    Work in Progress CW47's Avatar
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    Congrats on the Jeep Coach!

    Eli, Inzer is a good option. I have a couple of Pioneer belts and both of them are awesome. Their standard powerlifting belt is my personal favorite: https://generalleathercraft.com/prod...-lifting-belt/


    Today was supposed to be legs for me. I tweaked my right knee just slightly when trying to get warmed up on deadlifts a couple of days ago and it's still feeling not quite right, so I called an audible. I got a landmine attachment for my rack a week ago and decided it was time to break it in.

    I just put a 45lb plate on and did some squats, calf raises, single leg RDL's and Meadows Rows (rear delt focused). It's definitely not the idea setup for squats. Calf Raises were not bad at all. RDL's felt awkward but hit the hamstrings pretty well. Meadows Rows are one of my favorites and it's a crime that I've basically not done them at all in about 2 years.

    Now that I've got about 2 months into the Rest/Pause style training I've reviewed my programming from the ground up and made some adjustments. I'll be starting up the 'new' program on my next workout. The biggest change is just in how I'm planning my days. I've been running it as a Heavy/Light/Medium where, for example, I do all Heavy pressing exercises on one day and then the next Press day would be all Light. I found that the Heavy days are hitting me too hard though. I'm changing to a mix of Heavy, Light, and Medium lifts in each workout to try to keep the fatigue level more stabilized. Not sure if that will be better or not, but there's only one way to find out. I think I'm also well enough adapted to be able to slightly increase volume on most exercises, so I'll be adding a 2nd rest/pause to a lot of the lifts.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  24. #324
    Registered User coachcalande's Avatar
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    Keto day 8. 268 yesterday, 269 today.

    I am tracking food intake which was at about 3000 cals yesterday, maybe just under.

    I’ve never stayed over 270 while avoiding carbs, tracking or not. Wity carb cycles I will generally fluctuate 5 lbs-8lbs in a week but actually look better because the muscles are more full.

    I still can’t squat due to whatever I did to my knee…best I can explain is that I probably snagged cartilage on the underside of my knee cap. This is what happens when you have arthritis bone spurs and crevices. Avoiding the carbs greatly reduces pain and inflammation but it sucks for the powerlifting gains ….so might as well embrace a cut. It’s got me anticipating running all summer like I did last year.

    Recall that I had to reduce training weights with that weight loss down to 255…and it definitely made me hate lifting while feeling weak but I sure did love the feeling of running for an hour effortlessly.

    Planning a summer that includes this kind of training split:

    chest/back
    Choice *legs / sports/ running /biking/skating
    shoulders and arms
    Choice *legs/sports/running/biking/skating

    repeat.

    Need my knees to cooperate.
    Last edited by coachcalande; 05-04-2024 at 02:25 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. #325
    Registered User coachcalande's Avatar
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    I’ve been playing with TDEE numbers and figure 2500 cals is a decent amount for a cut with 2200 being about as aggressive as I’d be willing to go most days (1000 cal ish deficit)

    My targets:

    300 G protein min= 1200 cals
    100 G fat target= 900 cals
    20 G carbs max = 80 cals

    I think these are relatively easy to hit to be honest. I’m not into eating fewer than 2000 cals as I’d rather just run and lift more.
    "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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  26. #326
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    Did shoulders and arms

    Seated press was not stellar but not terrible either.

    135x12
    155x10
    165x8
    185x6
    "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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  27. #327
    Work in Progress CW47's Avatar
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    May 5, 2024

    Bench Press:
    145 Pounds - 2 Sets x 8 Reps
    Goal = 2 sets x 6-8 Reps

    Bulldozer Lateral Raise: Rest Pause
    Left Arm =27.5lb DB's x 29 Reps (15/8/6)
    Right Arm = 27.5lb DB's x 28 Reps (15/7/6)

    Goal = 15-20 Reps
    Usually right arm is stronger than left, so this was a little strange.

    Behind the Neck Press: Rest Pause
    65 Pounds x 22 Reps (12/6/4)
    Goal = 20-25 Reps
    This put a fair amount of stress on my lower back, which hadn't been an issue at all before today. Aside from that it went really well. We'll see how it goes next time.

    Single Arm French Press:
    22.5lb DB's x 20 Reps (12/5/3)
    Goal = 15-20 Reps

    First workout of my newly tweaked program. All went well. Busy day today so I did this workout pretty quickly, and am getting this posted up now so I can get to work on other stuff.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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    May 6, 2024

    Meadows Row: Rest Pause
    Left Arm = 50 Pounds x 28 Reps (15/8/5)
    Right Arm = 50 Pounds x 29 Reps (15/8/6)

    Goal = 20-25 Reps
    Feels really good to do these again after an extended break from them. They were done with an upper back focus (pulling towards upper chest like a Pendlay Row as opposed to pulling more towards the belly to work the lats). I've apparently gained a fair amount of strength in my upper back since doing them last because I'm pretty sure I recall sets of 12 with 35 pounds being pretty difficult. Will add weight next time.

    Hammer Curl: Rest Pause
    35lb DB's x 32 Reps (20/7/5)
    Goal = 20-25 Reps
    Not sure where this came from. I believe when I did these a few weeks ago I hit 15 and 8 in the first 2 sets. Will add weight next time.

    Close Grip Lat Pulldown: Rest Pause
    115 Pounds x 17 Reps (12/3/2)
    Goal = 15-20 Reps
    Really fought for the 13th rep on the first set and I paid for it in the last 2. Still ended up in my goal rep range though. Weight will stay the sameand I should have a good chance of getting to 20 reps next time.

    Monkey Row: Rest Pause
    35lb DB's x 21 Reps (10/6/5)
    Goal = 10-15 reps
    These felt very hard today, but I still ended up well beyond my goal reps. Weight will increase next time.

    Flew through this in 28 minutes today. I'm planning to flip Hammer Curls and Monkey Rows so that I'm doing the heavier lift (which should be the Monkey Rows) earlier on when I'm fresher. Aside from that I'm very happy with how this day is laid out - kept me feeling quite fresh on every exercise.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  29. #329
    Registered User coachcalande's Avatar
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    Losing a few reps in strength
    Bench
    225x10
    245x8
    275x5
    295x3
    315x1

    Incline 4x225x5-7 reps

    Fly press x60x 4 sets

    Heavy pulls 6-8 reps


    These flys that convert to presses are changing my pec size and shape. I swear by them.
    https://youtu.be/PMM_GAo6jy0
    Last edited by coachcalande; 05-07-2024 at 02:45 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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  30. #330
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    May 7, 2024

    Walking Lunge
    27.5lb DB's - 2 sets x 12 reps
    Goal = 2 sets x 8-12 reps
    Lunges haven't been bad for the last couple of month, but today they freaking sucked. I rested like 10 minutes after the first set and took another 10 after the second. Tweaked my left knee on one of the reps. Not sure what (if anything) I did wrong that caused it but I'm sure it'll be fine in a day or two.

    Good Morning
    115 pounds - 2 sets x 8 reps
    Goal = 2 sets x 6-8 reps
    Feeling kind of whiny today I guess... These are not fun and I don't think they ever will be. They're uncomfortable and it's hard to breathe, even with just 115. Aside from that it went great, lol.

    Face Pull
    32.5 pounds - 3 sets x 20 reps
    Goal = 3 sets x 12-15 reps
    Still easily exceeding the rep goal. I'll add another 2.5 pounds next time.

    Calf Raise
    Bodyweight - 2 sets x 20 reps
    Goal = 2 sets x 10-15 reps
    Should have done these weighted but I didn't want any more stress on my knees than I needed, so just did a few bodyweight sets.

    Rest day tomorrow. Good time for it.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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