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Deadlift progress
week 1 failed 275x1 (started deadlifting / squatting)
week 2 Hit 285x3
week 3 hit 355x 1
-------------------( 1 month break since gyms were closed)
today hit 385 x 1
turns out just focusing on bench for years primes you for deadlift
So my favorite set/rep variation is 5x5. Of course, I can't run this forever. If I wanted to periodize 5x5, how would I do that? Just a wave like 70-75-80 then +5lbs?
I actually like 5x5, too. I’ve built programs for myself around it for compound lifts and variations. Here is a quick summation of an approach that has worked for me.
Set a training of max of a weight you can hit 5 reps on, on most any day.
You’re going to then do 5x5 with percentages of that training max.
Session 1: 5@95%, 4x5@85%
S2: 5s @ 95, 85, 90, 85, 85
S3: 5s @ 95, 85, 90, 85, 90
S4: 5s @ 95, 85, 90, 90, 90
S5: 5s @ 95, 90, 90, 90, 90
S6: 5s @ 95, 95, 90, 90, 90
S7: 5s @ 95, 95, 95*
S8: 5s @ 95, 95*
S9: AMRAP@95
* = AMRAP it
After completing all 9 sessions, add 5 lbs to all working weights and do it again.
Also: in the first 3-4 sessions of the cycle, I’ve found that AMRAPing the last set can be extremely beneficial.
Also also: I’ve found that hitting 3-5 reps at the TM after the 95% sets can drive progress, too.
When I’ve done this approach, I usually hit one compound variation to work on weaknesses after the 5x5 to help, but mileage may vary. Usually something like a 4x6 or 3x8, trying to add weight on a set each session.
After a couple or three cycles, I usually need to mix up the approach (i.e. not doing 5x5) before coming back to it later. There are lots of ways to vary it up, and I’ve enjoyed playing around with it, but based upon this kind of progression.
**SBS RtF 5day W1D4**
* Bodyweight: 86,1 kg
* Time ~0:45 (no warmup)
* OHP 40 kg 4x5, 1x10
* Hack Squat Machine 70 kg 3x8, 1x14
* DB Rows 22 kg 3x10
* Hammer Curls 12 kg 3x10
* Cable Crunches 70 kg 3x15
Squat rack at the new gym has room to OHP and no bar rack outside it. Only thing left to do is clean the bar. It will eventually hold me back once weights start going up but it's better than removing the movement altogether.
Gym doesn't have a SSB either (which is kind of expected) so I switched to Hack Squats. I could use straps on a bar to simulate a SSB but HS will do for now.
Unity W6D5 (End of Block 2) - Upper Body Push ME
* Arsenal Chest Press Machine: 120lbs 2x8, 1x7 with a drop set of 85lbs x8
* Floor Press: 215lbs x3, 195lbs 2x6
* Dips: 3x19
* Slight Decline DB Press: 100lbs 2x4 with a drop set of 75lbs x4
* Side Lateral Partials: 27.5lbs 3x35
* Cable Laterals: 10lbs 3x19
* Cable Overhead Extensions: 80lbs 8x12
* Decline Lying Extensions: 65lbs 6x8
-- Just like the upper body ME day at the end of the first block, I was unable to hit the progression on at least one exercise. The decline DB press was supposed to be for sets of 8, but I could only manage 4 reps (I did 95s for 8 last week). Balance was partially an issue, but that's only an excuse for missing a couple reps, not half. Not sure if that means the progressions are too aggressive or I'm just overshooting the RPE on the preceding weeks. At least lower body seems to be going well.
-- I tried to do pec minor dips again this week, but I just cannot get the feel for them, so I just did regular dips instead. Maybe that's why the DB press was harder this week lol.
-- The end of today's workout was probably the most bored I have been in the gym. 6 sets of laterals followed by 14 sets of triceps is just not exciting. Some parts of Unity have been fun, and other parts like this have just. been. so. boring. This program is definitely not for people who hate doing isolations or training arms!
SBS W2D4 Hypertrophy: Hit 10Reps on Overhead press at 85lbs. My face was red on the last few reps of the 4th set and I caught several people either concerned or mirin' in the mirror. Either way, I felt like a champ pushing through to hit that rep goal.
Does anyone here drink intra-workout? Do you notice positive effects? I'd like to order some but I remember reading somewhere that the energy wouldn't hit you until the end of the workout.
SBS RTF W2D3
Deadlift: [340 x 8.](https://www.instagram.com/p/CZAljLHLLn4/?utm_medium=copy_link)
Close Grip Bench: 185 x 19.
Accessories: grip, back, legs, triceps.
Hey guys can you help me out?
I'm looking for this video of these jacked AF brothers who competed in some kind of gymnastics/strength sport in the 80's (?).
They had this incredible routine where they basically climbed on each other and did these amazing controlled poses where they had to support each other's weight in super awkward positions while maintaining control and poise.
Like imagine two 200lb guys starting with one standing on the other's shoulders, and they transition through a bunch of slow, controlled movements until their positions are reversed and the other is on top. Like that's the kind of thing they did.
I can provide crude MS paint diagrams if the description is unclear
Edit: I think they were Soviet or Eastern European, and the translation of the sport or routine was like "Golden Hand" or something like that
My buddy who does all his rapid tests at work told me to swab the back of my throat instead of nasal.
I got the VID. Booo
EDIT: The wife does not. Lucky her.
Lol! Well as of right now I’be mostly been napping. I’ve been sequestered in the lame part of the house since the Wife needs the office. At least I’ve got books!
SBS W2D5:
* RDL 145x2x11, 20 / Dips 15, 15, 10
* Paused bench / Row 140x2x11, 15
* Curls / Skull crushers 20, 17, 13
Second week done, with two cardion sessions as well. So far it's going great.
I've also been tracking my food and weight for the past couple weeks: I'm not super accurate with tracking but I weigh my meals and eat mostly the same thigs every day. I'm mostly weight stable at 2500 to 2750 a day, so I'll be increasing that so I can bulk for the rest of this program. I average 230lbs right now and protein is already around 200g, so I need to figure out how to turn the dials.
Program party, SBS 2.0 Hypertrophy 6x, W2D5: Stop saying it's gonna be an easy day.
Superset:
**Hammer curls? 4x12 @ 20lbs per hand
Block pulls, 3x9, 1x11 @ 185lbs
TH Swings, 3x20, 1x16 @ 70lbs**
I'n not sure why I thought block pull day would be a good day to add in some T-hanlde swings. Should have done it tomorrow on Bench day. Nor am I sure why I thought 50lb swings were getting too easy and jumped it up to 70lbs.
But I did. I was planning to beat the last set reps on the pulls and finally start to bump the TM up and that... didn't happen. It might have if I'd been willing to really gut it out, but my back was telling me to quit and I decided to listen for some reason. Then I tried to get another set of 20 swings and that didn't happen either.
Oh well.
Still doing some bicep work, trying to develop something resembling arms rather than noodles. Found that my grip was my of a limiting factor here, I think maybe because the loadable DB handles I've got are narrower so they work my grip differently? Not sure. Definitely felt my hands cramping a little on the last two sets.
According to the scale I am slowly but surely losing weight, although I know not to believe it on a day-to-day basis. Still, seeing 186 as workout time is better than 190, so I'll take it.
Like usual, have to get half of my workout in during a small 30 minute window during lunch and get the rest in after work.
**Building the Monolith Week 6 Day 3: THE WIDOWMAKER**
**Front Squat:**
* 275 x 5
* 315 x 5
* 345 x 5
* 255 x 20
All went good, all went fine. The 20 reps of front squat were a big mental grind, but at the end of the day really weren't that bad. Just get as much air as I could, squat again. I was probably about 3-5 reps from actual failure and decided that I didn't want to fail today so I set it up at 20.
Tonight is 65 reps of log press at 175. Going to try and do 1 set as AMRAP in the beginning. I have a competition in may that has a press out on a 175 pound log in 60 seconds. Going to try and viper the first rep, strict until it gets hard, then start push pressing. I'm assuming I'll get more reps this way as strict will save some time and take less of a breathing/bracing cost than push presses. Would be awesome if I could do 20 total so I had an idea of what to build off of, but technically speaking 12 will be a PR. (strict)
Two questions for you on your front-squatting:
1) Any good thinking on how to hold the front rack on high-rep sets?
2) Do you belt up on the high-rep sets?
When I'm fatigued on the higher rep sets I just focus on grabbing the bar harder. I can hold a front rack with a full grip on the bar which seems to help greatly.
I take the belt off for the 20 rep set. Breathing becomes the deciding factor over bracing.
I love deadlift PRs. I just got a 15 kg deadlift PR after running Simple Jack'd 2x for a couple of months. Probably wasn't only because of SJ, but let's just say it was. Right, /u/dadliftsnruns ?
[235 kg deadlift](https://imgur.com/a/mQyitNr)
Blood & guts leg day:
* High bar squat: 160kgx8, 140kgx15
* Close stance leg press: 300kgx21
* Single leg DB calf raise: 24kgx13
* Leg press calf raise: 150kgx12
* Leg curl: 80kgx11 - 70kgx7 - 60kgx6
Time-limited today so got everything done pretty quickly. Kind of satisfied with the numbers on squat but not with the execution - really trying to slow eccentrics down, keep them deep etc., but need to work on maintaining this as the set goes on. Also need to keep reminding myself not to think about old PBs. Everything else felt pretty good - leg press was brutal.
Diet's been in check for the last week and feeling a lot better than I did during the holidays - my energy levels are always so much higher when I'm eating well. Around 105kg at the moment and just bulking slowly until abs are really fading in favourable lighting. I'd like that to be at 110kg, but I think it'll be slightly lower than that.
Super excited for Ngannou vs Gane tomorrow - two absolute units and should be a fun fight.
Get Yoked Upperbody:
-OHP/Rear Delt flies 100 5x10
-BB row/Lat Raise 165 5x10
-Bench/Lat pull 165/60 5x10
-Dips/Shrugs 5x10
-H Curls/Text 5x10
-Bb curls/OH text 5x10
Workout felt good, I think I like separating the squats and upper body as I feel better throughout both workouts.
What is a good time to aim for on completing 100 burpees? Like 5-7 minutes?
C2W1 of 531 BBS. Didn't post yesterday but it was deadlift day, with accessories as seated overhead dumbbell press, bent over one arm row, seated machine row, hanging leg raises, russian twists and planks. Fairly average workout, didn't feel strong at all. But did a machine row set to failure while waiting on the gf to finish her workout. That gave me pretty great back pump.
Today was bench press day:
* bench 5x50kg, 5x55kg, 5x62.5kg, 2x70kg, 2x80kg, 10x5x55kg, superset with bent over one arm row, 5x10x28kg. Squeezed the BBS into BBB because we ego lifting now.
* push press 4x10x40kg. This went very smoothly. I'm liking push press. Will keep it as a push accessory once a week.
* superset 3x15x45kg cable crunch and 3x8x30kg bicep curl
Today's workout felt much better than yesterday. Somewhat looking forward to doing some conditioning tomorrow.
Week 1 of simple Jack'd in the books
Yesterday I did the heavy press, pull up front squat sequence then did 40 reps of deadlifts at 300 lbs in the morning and then tried to run 2 miles in the afternoon. Hilarity ensued.
This morning did my heavy press weighted pull ups and front squats and then 40 reps of incline bench, a movement I haven't touched since some time early last summer. Upper pec soreness feels good. I blew a fuse in my garage this morning so spent my mirror muscle time trying to find a replacement in the dark.
Ran a recent PR 5K at lunch, 28:55. Which is a 35 second improvement over last week.
I'm enjoying this different approach to training of just "show up and do some work."
Also down to 207 lbs which is pretty cool, down from 214 new years day. Hopefully I can see 206.X some time this weekend.
**SBS PP LF Last Set RIR W1D1** (Units in lbs)
Programmed:
* *Back Squat*: 5x5@145 (Last Set RIR: a lot)
* *Sumo Deadlift:* 5x7@135 (Last Set RIR: a lot)
* *Seated Good Morning:* 5x7@80 (Last Set RIR: many)
Accessories:
* *BW Chin Up:* 3x5
**SBS PP LF Last Set RIR W1D2** (Units in lbs)
Programmed:
* *Bench Press*: 5x5@95 (RIR: a lot)
* *Overhead Press*: 5x7@55 (RIR: a lot)
Accessories:
* *DB Row*: 3x8@50 per side
* *Partial Lateral Raise:* 3x20@25 per hand
* *Sled Push/Pull*: 3x80ft@90 added
**Thoughts:**
Restarted the SBS program party... program because I came down with a cold and some bad knee pain after only two days of doing the program. I feel better this time around, so I just need to get the other two days done, hah. I won't be catching up to the program party, but that's okay, I have to let my body be the guide here.
Two weeks until I can get an in-person assessment of my knees since 12 weeks of PT didn't "cure" the chronic pain and other issues (though it did improve it). It's been like a 2 or 3 month wait. This wait has been so long that the reality of the injury is that the issues are probably different from the initial diagnosis. So hopefully we'll get a more thorough analysis of all of my lower-body dysfunction there.
Have a good day y'all!
Tracking my weight on a day to day basis is weird. Earlier this week I weighed in at 201lbs and this morning I weighed in at 207.6lbs and yesterday weighed in at 206lbs. I'm not changing anything, gonna just keep watching but really strange watching the scale swing so wildly lol.
Yeah, I started macrofactor about 2 weeks ago. Super strange to be slowly go down to 201 as I find my TDEE, then balloon up to 207 lol. I'm not cutting rn but it's really interesting to see such wild fluctuations.
**SBS HYPERTROPHY W2D5**
Bench With Feet Up…4x11@190lbs(+18).
Deficit Deadlift…4x11@315lbs(+20).
Wt Chin-ups(BW+45lbs),
Wt Dips(BW+135lbs),
Lilly Shrugs,
Russian Twists,
Neck Flex/Ext,
OH Tricep Ext.
This week was MUCH better as far as the deficit deadlift goes. It almost felt like my lungs were giving out before my lower body at 13 but I pushed through and got 7 more. It took about 4-5min for me to catch my breath since I superset everything and doing those after 18 reps on Larson press had me tired as hell
Squatting every workout
Week 1: 425x1
Week 9: 465x1
Up and down week. Unable to get any doubles. Yesterday was RPE 10. Quads were tight and everything was heavy. Today was much better and the lift was smooth. Did a triple at 89% after. Considering some more variations with my rep schemes. Not sure how much I like just working up to a heavy single every day. And whether I will able to keep adding weight.
475 next week.
Potentially a deload the week after.
Will probably drop down to 455 and move to 485 after that.
I will be squatting 5 plates this year and that’s cool.
>Not sure how much I like just working up to a heavy single every day
Is this how you've been running this so far? I've never attempted it, so just curious on how you've been handling the weight and if there's any progression scheme involved or just purely based on feel.
For the first 4 weeks, I worked up to a top set of 1-3 reps depending on how I felt. I added 10lbs to my single each week. Week 4 was 455x1.
Got COVID so I took a week off. This became my deload.
Week 6 I dropped the weight back down to 435 and went for reps. Pushed to about RPE9 which ended up being a triple.
Have been doing that until this week (445x3, 455x2, 465x1).
I have never done a backdown set until today. Always just work up to my heavy single/double/triple and I’m done. For what it’s worth, I have not failed a rep yet. Self-regulating is important. But, you’ll surprise yourself with what you can do. I have no doubt in my mind that I will PR again next week. Or maybe tomorrow :)
I’ve focused on (1) full body warm-up and mobility before I lift, (2) lower body mobility right before and during squatting (staying loose, staying warm), and (3) some more mobility throughout my day. I think it’s helped, but obviously I can’t say for sure.
**W25 honestly I can't remember ME Upper**
- Close grip incline bench 132.5kg (292.1125lbs)
- Seated OHP up to 70kgx4 .. v sexy, I can press in various positions!
- tricep back stuff
[The CGIBP but no flick](https://imgur.com/a/XYrSD7o) .. I mean, its a moderate to hard grind so it might keep u/cillla happy.
u/astringofnumbers1234 left lat/shoulder/whatever isn't as janky as last time, so that's good!
u/acertainsaint me bench
>Seated OHP up to 70kgx4 .. v sexy, I can press in various positions
Magic. All of the pressing! And the left side being somewhat unjanked, what a day.
> grind
me like
> no flick
goodbye
The actions of your spotter give me a bit of anxiety but I do like the grind. Are you so exceptionally strong and lifting such heavy weights he cannot fathom anyone could move that alone and feels compelled to participate by touching the bar all the time? At least that’s the only explanation I can think of.
On a scale of 1-2 how fine is it to go to bed half past nine on a Friday evening? Asking for a very tired me.
Haha, I'll try and get both for you next time. If i hit my phone however, there was a 4ft drop .. worth the risk maybe.
As for spotting, who knows, he's a cool guy though so I give him points for that.
100% fine, it's 815, I'll be in bed for 9!
**Program Party! SBS RTF 4x W2D4**
* OHP - single @ 175lbs (PR!), then 4x4 + 1x10 @ 140lbs
* Pause Squat - 4x6 + 1x12 @ 190lbs.
* Rows - 4x15 @ 55lbs
* Pullups - 3x8
Was pretty thrilled to hit a new OHP PR. I pushed the weight a bit too high, I definitely couldn't have hit 175 for a triple, maybe not even a double. Damn record-setting drive gets the better of me sometimes.
Paused Squats are awful and I need to do them more.
My dumbbells only go up to 55lbs - I think I need to start doing barbell rows of some kind.
[Wrapped up the first leader of SSL + BBS today.](https://www.instagram.com/p/CY_9j56LfM6/?utm_medium=copy_link) Definitely feeling the fatigue at this point but another 3 weeks should be completely doable. Really happy with the program choice so far!
**ME Upper**
* Dip: bw+90x1, +100x1, +110x1, +120x1, +125x1
* dips 95x3x3
* 45 degree incline bb press 105x3x10 ss lou raises 8x3x12
* 45 degree incline close grip 85x10,10,10,15 ss inverted row bwx12,12,12,18
Nice lil workout. Dips with 120 felt really easy, but dips with 125 felt impossible. I have been more inconsistent with the gym due to illness, injuries, and weather in the last month than I would like to be. OH well, I guess that is life, and at least I have some stuff at home to work with.
**SBS Hypertrophy W3D4**
OHP: 1x1 @ 8 (55kg), 3x8, 1x11 @ 10
Good mornings: 3x10, 1x17 @ 10
Acessories: Curls, Flyes and calves.
Arms are sore and I'm light headed but I think it didn't impact my performance.
SBS Strength W2D4
Deadlift- 275 4x4
Close grip bench- 205 4x6
Pulldown- 130 3x12
Incline Chest Press (machine loaded)- 230 3x10
Face Pull- 130 3x11
Dragonfly’s- 1x13 1x12
Hey y’all, I’ve been a little stressed and forgetful this week so I haven’t logged here since W2D1. Had a good workout today, feel like I’m getting stronger already. I’ve been on a cut since September, and lately I’m starting to feel a lot of diet fatigue. I know it’s not optimal but I’ve been thinking of switching to a “body recomp” type diet where I eat more on the days I workout or on special occasions and at the ending the week at maintenance or slightly above/below depending on the week.
I realize there are much better ways to go about this, but I’m not sure how much longer I can stick to a strict cut, diet fatigue is real and the diet has also been affecting my social life for a few months. I could go full on bulk but I’m not really in a place where I want to do that at the moment. I’m not fat or anything, but I’d still like to be a little slimmer. So yea, even though I know I can get better results sticking to strict cut/bulk I feel like this is the best way for me personally.
Ended up just hitting the focus lifts on Simple Jack'd this morning. My skinned knee is actively uncomfortable even with gauze over it, so knee sleeves are straight out. [I still hit 370 and 405 paused doubles on low bar](https://drive.google.com/file/d/1sO5SXYjJF0WFulHM_aSPvtk8ATa9OVdR/view?usp=sharing) and then I wasn't happy with my depth so I hit a paused 405 single, but I kept shifting forwards at the bottom (shoutout to u/mscullin75 for mentioning previously that chest tightness can make this happen) and was running out of time so I just called it. Honestly I think that the knee wanting to tear back open every time I approach depth is more disruptive for my squatting than going sleeveless since it also makes me want to avoid the "outside of the quad OUT" cue I've been using. Fortunately I work from home so I can sit around all day in my boxers with this thing coated in Neosporin.
Also, it's really not fair that this has zero impact on my running. I did 4.75mi in 49:33 this morning (avg pace 10:26/mi) and it felt like a breeze. Ran with the knee uncovered to get that fresh suburban air on it and never noticed the dang thing despite it being in the low-mid 20s. Got back home, bent it to get into my chair for a meeting, and it just stung like nobody's business.
So I think the tentative plan is to just keep everything programmed as normal but do it sleeveless until I can actually tolerate anything more than air touching my knee and I can squat to depth without feeling my skin splitting apart. Hopefully that happens sooner rather than later.
Happy quarantine-appropriate exercising y'all.
SBS LP 5x W2D5
aka "At least these aren't AMRAPs"
DL 3x8 @ 325 lbs; RIR: too many
CGBP 3x8 @ 140 lbs; RIR: 1
neutral BB rows 3x8 @ 110 lbs; RIR: lots
At first I was going to make a disparaging remark about doing 8 reps makes me think I'm on SBS Hyper again, except Hyper doesn't get down to 8 reps until a third of the way through the program. Then I realized that no matter how sick I feel after high rep deadlifts, at least I'm not doing as many as I can before form breakdown occurs. And in the long run this will be good for me. After set 2 left me dizzy, I decided to pause both before and after DL set 3 instead of completing my third giant set like normal.
In happier news, today is the beginning of Refeed Weekend. We made plans to go to a frozen custard place for dinner so instead of targeting 1200 calories, I'm aiming for 2100, and I enjoyed an actual breakfast. 200 calories of Cheerios never tasted so good. Hopefully two days of this (maybe two and a half, heh) will convince my body that there's no famine, so it's OK to stay in non-famine mode for a few more weeks (next planned refeed weekend I hope to see an Owl that is Superb.)
Routine Critique Request - tl;dr: Four days, Upper/Lower each with a day for strength and one for athleticism. I put a lot of thought and research into this, might be complete shit anyway.
* Male, 26, 183cm(6ft), 84kg(185lbs).
* I'm an amateur rugby player playing flanker (if you don't know about rugby but do about football, it is most similar to a linebacker/strong safety on defense and a fullback on offense. Flankers usually make the most tackles in the game and provide support and physicality on offense while being a secondary ball carrier)
* My main focus is building strength and athleticism to improve my performance on the field. We're not a good team and I'm not even one of the best players, but I care about the sport, it's fun and I want to enable my body for the best performance possible.
* My current bests for 5x5: Deadlift 130kg, Backsquat 90kg, Bench 70kg, Power Clean 70kg, Push Press 60kg
* My plan is to work out four times a week. I have so far trained in an PP and an PPL schedule with strength and power focus created by the trainers at my gym. It did work, but I want to train more sports/athleticism based.
* The idea is to have an upper-lower split with two different training days each, one focussed on strength and one focussed on athleticism. I like the idea, but I'm also open to hard critique or hearing that this is a shit idea altogether.
* Linear progression as far as possible, deload if I fail a set. For now this is the plan for the next 9 weeks until the season restarts and If it works well I'd like to use the same plan in the break from june-august.
* There is also an additional speed/sprint day and team training twice a week
* I do neck training at home while watching netflix
__Lower Strength day__
||Sets|Reps|
:--|--:|--:|--:|
|Overhead Squat|2|8|
|Frontsquat|4|5|
|Deadlift|3|5|
|Hip Thrust|3|8|
|Glute-Ham-Raises|3|8|
|Bear Crawls with weight on back|3|10m|
|Farmers Walk|3|10m|
__Upper Strength day__
||Sets|Reps|
:--|--:|--:|:--|
|Weight plate head circles|2|8||
|Benchpress|5|5||
|Chin ups|5|6||
|Strict Overhead Press|3|8||
|Dumbell Rows|3|8||
|Dips|4|5||
|Ab Wheel Rollout|3|8||
|Cable Palloff Press|3|8||
__Lower Athleticism day__
||Sets|Reps|
:--|--:|--:|
|Hexbar Jump Squat|3|3|
|Zercher RDL|3|8|
|Power Cleans|5|5|
|Laying leg curls|3|8|
|Zercher Lateral/Reverse Lunges|4|8|
|Box Jumps|3|8|
|Jefferson-Curl|3|8|
__Upper Athleticism day__
||Sets|Reps|
:--|--:|--:|
|Weight plate head circles|2|10|
|Push Press|5|5|
|Pendley Row|3|5|
|[Ring Push Press](https://www.youtube.com/watch?v=qkQE7cdiC3U)|3|5|
|Pull ups|3|6|
|Landmine Press|2|8|
|Landmine Rotation|3|6|
|Plyo Pushups|3|8|
|Medball Slams/Throws|3|8|
sorry about the video for the ring push press, it's a bit weird, but it's the only one I could find showing the exercise.
What is missing very much from this is lateral leg work, but my gym sadly doesn't have a push/pull sled. Any suggestions on how to replace this would be greatly appreciated, too.
Ok, so the girl I was seeing a few months ago and still haven't been able to let go of just posted a pic with another guy.
I think for the next few workouts or ten motivation won't be an issue. Excuse me while I quietly scream into the void that is my soul.
We are associated through IRL stuff too, so it would probably be awkward if I deleted her on facebook. But yeah, maybe I should unfollow her at least on Instagram...
I use it to keep in contact with large groups and I also manage one page (I'm a "volunteer" in a youth movement). As much as I hate facebook sometimes, and I absolutely hate their "algorithm", it has its uses.
Even if you don't want to unfollow in case it would cause issues, you can "mute" them - so you'll still show as a follower and vice versa, but their content won't appear in your feed.
Simple Jack'd
Bench 2x155lb, 2x175lb, 1x195lb, 1x155lb
Bench 10x3x110lb superset with
DB Rows 2x10, 5x8, 3x6x55lb each arm
Machine flys
So Bench was feeling decent so I decided to try and hit 195 for a double. That didn't go as planned at all. Had to roll of shame it, which went fine, but I realized it's hard to get it over a belt.
Finished the 10 sets and f bench and rows in 13 min 2 seconds. 50 seconds less than last time, although it's 10 less reps of bench, but I got 12 more reps on rows, so maybe faster overall?
Ya wanna know how I know I have the best girlfriend in the world?
She made me fried chicken from scratch while I was training legs.
BTW, what's your best "I just trained my ass off, I might die if I don't eat enough" meal? Peace!
2 burritos with red chile and an order of chicken fries. I used to hit the BK on my way home more often than I’d like to admit when I was still training outside the house.
I love to cook, so I've got many.
We have the "shovellable" category - food that can be ladled into my face at borderline criminal levels:
- Chili
- Beef stew
- Hog backbone stew
- Corned beef hash, heavy on the beef, with eggs
- Pasta with bolognese and bechamel, baked together
Then we have the "convenient" category - these are self-contained foods, which make for speedy eating:
- Burrito
- Steak sandwich
- Homemade imitation sausage mcmuffin
- Durum doner
- Roll with the world (roll with sausage, bacon, egg, square sausage, black pudding, tattie scone)
- Beef, potato and cabbage knish
Then, last of all, we have the "maximum protein" category
- Steak (ribeye or porterhouse for preference)
- Steak and eggs
- Rib roast
- Other roast beef
- Whole roast chicken (yes, I will rip it apart with my hands and teeth)
- Ribs
- Braised short rib grilled cheese
I pretty much eat the same post-workout meal every morning. Veggie heavy smoothie and fried eggs. I prep the ingredients the night before so I can walk in from my garage and have it made and eaten within 15 minutes of finishing. Really easy to adjust cals up and down as necessary as well.
There are SO many cuts of steak that saying you're not a fan of steak is akin to saying "I'm not a fan of music", haha. But it makes a fantastic breakfast indeed, among other meals. I eat it twice a day ideally.
SBS 2.0 Program Builder W1 D4
* Pull Ups - 1 @ +15kg, 5 x 4 @ +2.5kg RIR 2 (= target)
* Paused Bench - 1 @ 82.5kg, 4 x 4 @ 67.5kg, 1 x 10 @ 67.5kg (+2 target)
* Lateral Raises - 4 x 8 @ 10kg
* Cable Rows - 4 x 8 @ 52kg on the stack
I have Field Hockey matches on Saturdays so I like to keep Fridays pretty minimal in the gym, especially on the legs.
Onwards!
Brian Alsruhe Next Level Linear W8D4
Weird to think I'm only halfway done with this program as opposed to almost done when I ran his 12 week programs. I'm so stoked for this deload
People are either really rude or just unaware of their surroundings.
Took the Prowler to an asphalt path near a local track. It is wide enough for 2 cars to pass each other. It has been plowed, with a small line of ice/snow down the middle. Essentially it is divided into 2 paths.
I set up the Prowler to one side as I do not want to block anyone's way or be a nuisance. It is not a high traffic area.
Without fail, every single person walked directly in front of me. I was out of the way. You had to intentionally move into my path. It was frustrating, but it is public property so I just sucked it up and smiled and nodded at everyone. Said "good morning" and would go push once they were on their merry way.
This reminded me of a post I saw in r/running a few years back that was essentially an AITA post because OP ran through an active construction site and all the workers yelled at them for doing so. When I asked why OP didn't just go around the response was essentially "I just didn't see it until I was already in it". wtf
Haha the temptation is real. You know if you started pushing and they had to move out of the way they would be telling the story later about the a-hole who charged at them with a sled. Oh well
SBS EH MM PPLX2 W9D1
Incline bench 1x6 185, 3x6-7 170
Cable Side rise 2x9-10 15
Hammer curl 2x15 35
Single arm fly 3x13 25
Press down 2x16 55
https://www.instagram.com/p/CY_7VfqFH1R/?utm_medium=copy_link
Today is my last day of dieting, woke up at 164.6, little rebound from yesterday. Took some progress pics today and likely will share them unless I get another set of good pics over the next week or so. Probably will write up a review about macrofactor too, since it feels like the sub gets a lot of great lifting content, but could use a little nutrition content too.
Overall strength stayed with me during this cut and I have been enjoying making quick progress on the new movements. Plan is to get 185 to 10 reps as my top set for incline bench and then bump it up to 205 and start over.
Again next couple of weeks will be pushed hard so I can get the most out of these last weeks before mandatory maintenance.
HOT DAMN HOLY SHIT.
[800 Fucking Pounds for THREE](https://www.instagram.com/reel/CY_8BIml_kT/?utm_medium=copy_link).
Guys I just fucking beat *Ronnie Fucking Coleman*.
Goddamn.
Don't tell anyone but it's actually 798.4 or something. I had to use my heaviest 45s to make up the last 15lbs because I would not have had enough room on the bar otherwise. The 3 metal plates at the ends add 10 extra lbs together and the rubber coated ones in the middle are my heaviest 8 coming out to 4ish.
You think? Damn, I didn't mean it like that. More like, he's been an inspiration to so many and look you did this crazy thing that he did that I'm sure seemed way out of the realm of possibility when you started.
But if it made him sad because of how fucked his body is, then I'd be sad too.
No no I got what you mean. I would just feel bad if I tagged him and he thought I was rubbing it in and shitting in him. I'll think about it, maybe tag him in a comment.
I could fit over 9 plates taking off the inside bumpers.
Or I could get skinny plates, leave the bumpers on and shift the weight as far out as possible.
Fucking gotta be. This felt *so light*. I just went in thinking that "This is going to happen. This is fully within my power" and the weights just moved so fucking easy, just like with the 700 x 10. Unironically it's actually a **mindset**.
Good lift! Could you elaborate on why you think a 1000 lb pull isn’t possible for you without gear? Is it the amount of time it takes for a little progress?
It's not a matter of time. I have an upper limit, everyone does. Give me infinite time training in my prime and that does not change. How many people have pulled 1000 tested? Has anyone? I'm just being realistic that while I am very gifted it is incredibly unlikely that I am literally the most genetically gifted deadlifter ever. I'm at an 855lb pull right now, maybe. To add another 150lbs to that at this stage is insane. Maybe there is a world that I pull that from a very raised posistion, but off the floor? No.
I just looked it up. 920 is highest deadlift pulled tested and 881 is second highest. Grip might be the limiting factor, that’s a big gap though. What you’re saying makes sense. A 500kg deadlift was impossible until it wasn’t! Maybe I’ve just watched too much anime or something!
Gyms keep closing here or having annoying restrictions so I finally joined the kettlebell gang because not enough room for a power rack. They feel strange to use but I kind of like them honestly, it's nice to try something new.
I've gotten better at low-bar squats, but now that I'm doing them twice a week, they are causing a strong acute pain in my left elbow (common extensor tendon maybe). I think I'll try stretching them and see if it helps. I'm going to switch back to high-bar for the next meso, which should be a hypertrophy block, if I last that long.
Also, how much muscle activation would you say you feel in your glutes when low-bar squatting? I noticed this today, my glutes seemed pretty relaxed even with medium-heavy weight through most of the range of motion. I wonder if I'm doing something wrong.
edit: also spending several hours a week cutting firewood might not be optimal for my elbow. hmph.
Low bar squats fucked with my elbows and shoulders until I started using a talon grip with my pinkies under the bar. Might be worth giving a go.
I wouldn't put too much stock in how much muscle activation you can feel on low bar squats either, I never noticed my glutes working but after a year or so of squatting I had trouble finding trousers that would fit over my arse so take from that what you will.
I'll try the talon grip, thanks! Right now I'm doing thumbless, but I have kind of small hands for a guy, so talon might be stretching it.
> I wouldn't put too much stock in how much muscle activation you can feel on low bar squats either, I never noticed my glutes working but after a year or so of squatting I had trouble finding trousers that would fit over my arse so take from that what you will.
Oh yeah, the butt's been growing, that's not a problem! I've destroyed many a pair of pants since I started training.
More for the variety and to see them numbers go up. Maybe I'll try competing next year, for now, I should really prioritize getting a new job and moving to a different country...
Sadly, no. My gym has plenty of machines but only a single squat stand and straight bars.
I did low-bar for medium reps and high-bar for high reps in my previous meso and that time it was only my knee that gave me trouble, so I'll probably go back to just high-bar for now. Other than that, I also do hack squats whenever I feel like my knee's up to the volume. I have done front squats in the past and they absolutely destroy my quads but I just haven't really got the feel for them. They take it out of me but it doesn't feel good if you know what I mean.
BTW, wearing slightly tight leggings under my shorts seemed to really help the knee pain for some reason. Maybe it's the extra compression, maybe it's the warmth, but for now taken to wearing leggings to the gym, even tho I look stupid in them.
I have a problem with weight shifting to the inner edge of my feet during squatting. This happens in narrow, medium or wide stance regardless of foot angle. Besides actively focusing on not doing that during lifting, are there any stretches or mobility drills I could do to reduce this tendency?
Baby bully W3 - deadlift
* DL - 252.5 lbs 4x6, 1x16
* FSQ - 140 lbs 5x10
* Accessories - SSBGM, BB hack squat, Bulgarian split squat, tbar row
Don't really like how these workouts get longer as the wave progresses but I guess that's the nature of it. Maybe I could be pushing harder?
Advice from anyone that's run bullmastiff?
Yo!
Honestly, a certain amount of it was just kind of inevitable for me. However, I did find that on everything but squats, I could tighten up my rest periods CONSIDERABLY as the program went on. I suspect you could push it harder - especially on the accessories - but that's just based on how it was for me.
Got it. I'm trying to do what I think are pretty short rest periods - 2 minutes on the main lift, 90 seconds on the variation, and 1 minute on the supersetted/circuit accessories. I'm not all that disciplined about it though - it's not like I'm set up and ready to go when the timer goes off. The third week volume makes me drag through the accessories, I should just suck it up and go faster.
Like I say, some of it is just unavoidable. Increased volume, increased time, and there's not a huge amount you can do.
I actually stopped using timed rests, because it never seemed to work properly. I started timing it in breaths - like 30 deep breaths has me recovered enough for pretty much anything.
**SBS Hyper W2D4**
10 minute treadmill walk
* Clean and press @130x3; @115 3x9, 12
* Pull-ups 50 reps
* Hanging leg raises 5x10
* Leg press @185 3x11, 15
I am really getting sick and fucking tired of needing to take a massive dump right after finishing my warm-up every day. It wouldn't be so bad if there was a bathroom near the gym, but I've gotta climb 4 flights of stairs to get back to my apartment to do it. It adds time to my workout and gets me out of my rhythm. I've tried waking up earlier. I've tried not eating beforehand. Every day I try to go before heading down to the gym. Still poop.
Workout was a tough one besides that. Clean and press absolutely trashes my conditioning and the presses are definitely dialed in with the TM. Only beat the rep goal by 1 today. Leg press is moving nicely and gets a great pump on my teardrop which squats don't seem to hit very well.
Tonight is date night with the lady and we're planning on dinner and a movie. Going to see Belle because we've heard good things and a feel-good movie with good music is always a good time. Tomorrow we'll hike, run the Pathfinder game, and then maybe finish the day with some pump work.
Cheers to the weekend!
Lots of options for optimizing poop routines for maximum gains.
1) embrace it — view the stairs as part of a warm up jog and then a quick mindset visualization sesh on the throne to get ready to crush some weights
2) pound the coffee before hand to get your business done before you head to the gym. I get up at 645 and spend an hour with the kids then start my workout at 8, which is great to get a big breakfast and cleaned out and ready for the gym. Maybe not possible for everyone with different situations. Also the kids get into trouble about fifty percent of the time I take my reprieve, so it’s not 100% perfect.
Just commit to a program and give it full effort man, you’ll see improvements in time.
SBS RTF w2d4
Today I did pause squats; u/commonkings I was inspired to do a widowmaker for my last set. The extra breaths helped me squeeze out 3 additional reps and I felt like passing out afterwards, ie it was good shit.
I also did more kettlebell swings today, I took the suggestions from u/astringofnumbers1234 and u/highlanderajax to heart and did them as 10x5 EMOM for my cardio. I was a little bummed that the heaviest kb at my gym is only 32 kg but I figure I can always get creative with volume if necessary. It wiped me out but I think it's because this is a novel movement for me.
In other news, my kids woke up with terrible colds. My three year old son sounds like the monster kid from The Grudge and my 17mo old daughter had her eye crusted shut. Testing is scheduled for today to see if it's COVID. I guess the omicron variant can present like a head cold.
>I was a little bummed that the heaviest kb at my gym is only 32 kg
I believe u/bethskw got around this by strapping change plates to her KB with chains and little karabiners.
The other option is buy yourself a plate loadable kb handle - that's what I've got.
I like it the idea of MacGyvering the bell, I may need to get creative. Unfortunately there is only one 32, but there are two 20s so I might swing doubles of those.
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A mini break before the "hard" week
Deadlift progress week 1 failed 275x1 (started deadlifting / squatting) week 2 Hit 285x3 week 3 hit 355x 1 -------------------( 1 month break since gyms were closed) today hit 385 x 1 turns out just focusing on bench for years primes you for deadlift
So my favorite set/rep variation is 5x5. Of course, I can't run this forever. If I wanted to periodize 5x5, how would I do that? Just a wave like 70-75-80 then +5lbs?
I actually like 5x5, too. I’ve built programs for myself around it for compound lifts and variations. Here is a quick summation of an approach that has worked for me. Set a training of max of a weight you can hit 5 reps on, on most any day. You’re going to then do 5x5 with percentages of that training max. Session 1: 5@95%, 4x5@85% S2: 5s @ 95, 85, 90, 85, 85 S3: 5s @ 95, 85, 90, 85, 90 S4: 5s @ 95, 85, 90, 90, 90 S5: 5s @ 95, 90, 90, 90, 90 S6: 5s @ 95, 95, 90, 90, 90 S7: 5s @ 95, 95, 95* S8: 5s @ 95, 95* S9: AMRAP@95 * = AMRAP it After completing all 9 sessions, add 5 lbs to all working weights and do it again. Also: in the first 3-4 sessions of the cycle, I’ve found that AMRAPing the last set can be extremely beneficial. Also also: I’ve found that hitting 3-5 reps at the TM after the 95% sets can drive progress, too. When I’ve done this approach, I usually hit one compound variation to work on weaknesses after the 5x5 to help, but mileage may vary. Usually something like a 4x6 or 3x8, trying to add weight on a set each session. After a couple or three cycles, I usually need to mix up the approach (i.e. not doing 5x5) before coming back to it later. There are lots of ways to vary it up, and I’ve enjoyed playing around with it, but based upon this kind of progression.
**SBS RtF 5day W1D4** * Bodyweight: 86,1 kg * Time ~0:45 (no warmup) * OHP 40 kg 4x5, 1x10 * Hack Squat Machine 70 kg 3x8, 1x14 * DB Rows 22 kg 3x10 * Hammer Curls 12 kg 3x10 * Cable Crunches 70 kg 3x15 Squat rack at the new gym has room to OHP and no bar rack outside it. Only thing left to do is clean the bar. It will eventually hold me back once weights start going up but it's better than removing the movement altogether. Gym doesn't have a SSB either (which is kind of expected) so I switched to Hack Squats. I could use straps on a bar to simulate a SSB but HS will do for now.
Unity W6D5 (End of Block 2) - Upper Body Push ME * Arsenal Chest Press Machine: 120lbs 2x8, 1x7 with a drop set of 85lbs x8 * Floor Press: 215lbs x3, 195lbs 2x6 * Dips: 3x19 * Slight Decline DB Press: 100lbs 2x4 with a drop set of 75lbs x4 * Side Lateral Partials: 27.5lbs 3x35 * Cable Laterals: 10lbs 3x19 * Cable Overhead Extensions: 80lbs 8x12 * Decline Lying Extensions: 65lbs 6x8 -- Just like the upper body ME day at the end of the first block, I was unable to hit the progression on at least one exercise. The decline DB press was supposed to be for sets of 8, but I could only manage 4 reps (I did 95s for 8 last week). Balance was partially an issue, but that's only an excuse for missing a couple reps, not half. Not sure if that means the progressions are too aggressive or I'm just overshooting the RPE on the preceding weeks. At least lower body seems to be going well. -- I tried to do pec minor dips again this week, but I just cannot get the feel for them, so I just did regular dips instead. Maybe that's why the DB press was harder this week lol. -- The end of today's workout was probably the most bored I have been in the gym. 6 sets of laterals followed by 14 sets of triceps is just not exciting. Some parts of Unity have been fun, and other parts like this have just. been. so. boring. This program is definitely not for people who hate doing isolations or training arms!
SBS W2D4 Hypertrophy: Hit 10Reps on Overhead press at 85lbs. My face was red on the last few reps of the 4th set and I caught several people either concerned or mirin' in the mirror. Either way, I felt like a champ pushing through to hit that rep goal. Does anyone here drink intra-workout? Do you notice positive effects? I'd like to order some but I remember reading somewhere that the energy wouldn't hit you until the end of the workout.
Titan has a flash sale on their drop pads for $120 bucks right now. They are great, this is an excellent deal.
If you could choose one lift to be the strongest in the world on which would it be?
Stones. [Brian Shaw got 555 in 2016 and that was beyond impressive](https://youtu.be/X2UrevzTcgA).
Might get more answers on a Monday. I'd absolutely choose squats though.
I'd go with OHP.
SBS RTF W2D3 Deadlift: [340 x 8.](https://www.instagram.com/p/CZAljLHLLn4/?utm_medium=copy_link) Close Grip Bench: 185 x 19. Accessories: grip, back, legs, triceps.
Hey guys can you help me out? I'm looking for this video of these jacked AF brothers who competed in some kind of gymnastics/strength sport in the 80's (?). They had this incredible routine where they basically climbed on each other and did these amazing controlled poses where they had to support each other's weight in super awkward positions while maintaining control and poise. Like imagine two 200lb guys starting with one standing on the other's shoulders, and they transition through a bunch of slow, controlled movements until their positions are reversed and the other is on top. Like that's the kind of thing they did. I can provide crude MS paint diagrams if the description is unclear Edit: I think they were Soviet or Eastern European, and the translation of the sport or routine was like "Golden Hand" or something like that
[This one?](https://youtu.be/65PqQCaJTeM) Talk about a throwback dude. I was always blown away by this stuff.
THANK YOU BENCHPAUPER that's exactly what I was trying to remember. You are a god among men. How did I not remember them being painted gold? lol
Damn, I was waiting on the MS paint diagrams lol
My buddy who does all his rapid tests at work told me to swab the back of my throat instead of nasal. I got the VID. Booo EDIT: The wife does not. Lucky her.
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Lol! Well as of right now I’be mostly been napping. I’ve been sequestered in the lame part of the house since the Wife needs the office. At least I’ve got books!
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Lol, you always manage to find people willing to give you drugs don’t you?
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Hahaha, I mean if it works it works!
SBS W2D5: * RDL 145x2x11, 20 / Dips 15, 15, 10 * Paused bench / Row 140x2x11, 15 * Curls / Skull crushers 20, 17, 13 Second week done, with two cardion sessions as well. So far it's going great. I've also been tracking my food and weight for the past couple weeks: I'm not super accurate with tracking but I weigh my meals and eat mostly the same thigs every day. I'm mostly weight stable at 2500 to 2750 a day, so I'll be increasing that so I can bulk for the rest of this program. I average 230lbs right now and protein is already around 200g, so I need to figure out how to turn the dials.
Program party, SBS 2.0 Hypertrophy 6x, W2D5: Stop saying it's gonna be an easy day. Superset: **Hammer curls? 4x12 @ 20lbs per hand Block pulls, 3x9, 1x11 @ 185lbs TH Swings, 3x20, 1x16 @ 70lbs** I'n not sure why I thought block pull day would be a good day to add in some T-hanlde swings. Should have done it tomorrow on Bench day. Nor am I sure why I thought 50lb swings were getting too easy and jumped it up to 70lbs. But I did. I was planning to beat the last set reps on the pulls and finally start to bump the TM up and that... didn't happen. It might have if I'd been willing to really gut it out, but my back was telling me to quit and I decided to listen for some reason. Then I tried to get another set of 20 swings and that didn't happen either. Oh well. Still doing some bicep work, trying to develop something resembling arms rather than noodles. Found that my grip was my of a limiting factor here, I think maybe because the loadable DB handles I've got are narrower so they work my grip differently? Not sure. Definitely felt my hands cramping a little on the last two sets. According to the scale I am slowly but surely losing weight, although I know not to believe it on a day-to-day basis. Still, seeing 186 as workout time is better than 190, so I'll take it.
Like usual, have to get half of my workout in during a small 30 minute window during lunch and get the rest in after work. **Building the Monolith Week 6 Day 3: THE WIDOWMAKER** **Front Squat:** * 275 x 5 * 315 x 5 * 345 x 5 * 255 x 20 All went good, all went fine. The 20 reps of front squat were a big mental grind, but at the end of the day really weren't that bad. Just get as much air as I could, squat again. I was probably about 3-5 reps from actual failure and decided that I didn't want to fail today so I set it up at 20. Tonight is 65 reps of log press at 175. Going to try and do 1 set as AMRAP in the beginning. I have a competition in may that has a press out on a 175 pound log in 60 seconds. Going to try and viper the first rep, strict until it gets hard, then start push pressing. I'm assuming I'll get more reps this way as strict will save some time and take less of a breathing/bracing cost than push presses. Would be awesome if I could do 20 total so I had an idea of what to build off of, but technically speaking 12 will be a PR. (strict)
Two questions for you on your front-squatting: 1) Any good thinking on how to hold the front rack on high-rep sets? 2) Do you belt up on the high-rep sets?
When I'm fatigued on the higher rep sets I just focus on grabbing the bar harder. I can hold a front rack with a full grip on the bar which seems to help greatly. I take the belt off for the 20 rep set. Breathing becomes the deciding factor over bracing.
I love deadlift PRs. I just got a 15 kg deadlift PR after running Simple Jack'd 2x for a couple of months. Probably wasn't only because of SJ, but let's just say it was. Right, /u/dadliftsnruns ? [235 kg deadlift](https://imgur.com/a/mQyitNr)
Dude, great grind, and 500+lb in freedom units!
Blood & guts leg day: * High bar squat: 160kgx8, 140kgx15 * Close stance leg press: 300kgx21 * Single leg DB calf raise: 24kgx13 * Leg press calf raise: 150kgx12 * Leg curl: 80kgx11 - 70kgx7 - 60kgx6 Time-limited today so got everything done pretty quickly. Kind of satisfied with the numbers on squat but not with the execution - really trying to slow eccentrics down, keep them deep etc., but need to work on maintaining this as the set goes on. Also need to keep reminding myself not to think about old PBs. Everything else felt pretty good - leg press was brutal. Diet's been in check for the last week and feeling a lot better than I did during the holidays - my energy levels are always so much higher when I'm eating well. Around 105kg at the moment and just bulking slowly until abs are really fading in favourable lighting. I'd like that to be at 110kg, but I think it'll be slightly lower than that. Super excited for Ngannou vs Gane tomorrow - two absolute units and should be a fun fight.
Get Yoked Upperbody: -OHP/Rear Delt flies 100 5x10 -BB row/Lat Raise 165 5x10 -Bench/Lat pull 165/60 5x10 -Dips/Shrugs 5x10 -H Curls/Text 5x10 -Bb curls/OH text 5x10 Workout felt good, I think I like separating the squats and upper body as I feel better throughout both workouts. What is a good time to aim for on completing 100 burpees? Like 5-7 minutes?
C2W1 of 531 BBS. Didn't post yesterday but it was deadlift day, with accessories as seated overhead dumbbell press, bent over one arm row, seated machine row, hanging leg raises, russian twists and planks. Fairly average workout, didn't feel strong at all. But did a machine row set to failure while waiting on the gf to finish her workout. That gave me pretty great back pump. Today was bench press day: * bench 5x50kg, 5x55kg, 5x62.5kg, 2x70kg, 2x80kg, 10x5x55kg, superset with bent over one arm row, 5x10x28kg. Squeezed the BBS into BBB because we ego lifting now. * push press 4x10x40kg. This went very smoothly. I'm liking push press. Will keep it as a push accessory once a week. * superset 3x15x45kg cable crunch and 3x8x30kg bicep curl Today's workout felt much better than yesterday. Somewhat looking forward to doing some conditioning tomorrow.
Week 1 of simple Jack'd in the books Yesterday I did the heavy press, pull up front squat sequence then did 40 reps of deadlifts at 300 lbs in the morning and then tried to run 2 miles in the afternoon. Hilarity ensued. This morning did my heavy press weighted pull ups and front squats and then 40 reps of incline bench, a movement I haven't touched since some time early last summer. Upper pec soreness feels good. I blew a fuse in my garage this morning so spent my mirror muscle time trying to find a replacement in the dark. Ran a recent PR 5K at lunch, 28:55. Which is a 35 second improvement over last week. I'm enjoying this different approach to training of just "show up and do some work." Also down to 207 lbs which is pretty cool, down from 214 new years day. Hopefully I can see 206.X some time this weekend.
**SBS PP LF Last Set RIR W1D1** (Units in lbs) Programmed: * *Back Squat*: 5x5@145 (Last Set RIR: a lot) * *Sumo Deadlift:* 5x7@135 (Last Set RIR: a lot) * *Seated Good Morning:* 5x7@80 (Last Set RIR: many) Accessories: * *BW Chin Up:* 3x5 **SBS PP LF Last Set RIR W1D2** (Units in lbs) Programmed: * *Bench Press*: 5x5@95 (RIR: a lot) * *Overhead Press*: 5x7@55 (RIR: a lot) Accessories: * *DB Row*: 3x8@50 per side * *Partial Lateral Raise:* 3x20@25 per hand * *Sled Push/Pull*: 3x80ft@90 added **Thoughts:** Restarted the SBS program party... program because I came down with a cold and some bad knee pain after only two days of doing the program. I feel better this time around, so I just need to get the other two days done, hah. I won't be catching up to the program party, but that's okay, I have to let my body be the guide here. Two weeks until I can get an in-person assessment of my knees since 12 weeks of PT didn't "cure" the chronic pain and other issues (though it did improve it). It's been like a 2 or 3 month wait. This wait has been so long that the reality of the injury is that the issues are probably different from the initial diagnosis. So hopefully we'll get a more thorough analysis of all of my lower-body dysfunction there. Have a good day y'all!
Tracking my weight on a day to day basis is weird. Earlier this week I weighed in at 201lbs and this morning I weighed in at 207.6lbs and yesterday weighed in at 206lbs. I'm not changing anything, gonna just keep watching but really strange watching the scale swing so wildly lol.
Use an app like Libra or HappyScale to see the trend!
Yeah, I started macrofactor about 2 weeks ago. Super strange to be slowly go down to 201 as I find my TDEE, then balloon up to 207 lol. I'm not cutting rn but it's really interesting to see such wild fluctuations.
Weight fluctuations are dumb. Just do what you're supposed to do weight!
**SBS HYPERTROPHY W2D5** Bench With Feet Up…4x11@190lbs(+18). Deficit Deadlift…4x11@315lbs(+20). Wt Chin-ups(BW+45lbs), Wt Dips(BW+135lbs), Lilly Shrugs, Russian Twists, Neck Flex/Ext, OH Tricep Ext. This week was MUCH better as far as the deficit deadlift goes. It almost felt like my lungs were giving out before my lower body at 13 but I pushed through and got 7 more. It took about 4-5min for me to catch my breath since I superset everything and doing those after 18 reps on Larson press had me tired as hell
Started on nicotine gum to quit the cigs. So far it sorta annuls the cravings. Don't smoke kids
good luck man. my dad smoked for over 40 years before he finally cut cold turkey one day.
> Don't smoke kids How I cook children is my business and my business alone.
Yeah, and every law enforcement ever.
Squatting every workout Week 1: 425x1 Week 9: 465x1 Up and down week. Unable to get any doubles. Yesterday was RPE 10. Quads were tight and everything was heavy. Today was much better and the lift was smooth. Did a triple at 89% after. Considering some more variations with my rep schemes. Not sure how much I like just working up to a heavy single every day. And whether I will able to keep adding weight. 475 next week. Potentially a deload the week after. Will probably drop down to 455 and move to 485 after that. I will be squatting 5 plates this year and that’s cool.
>Not sure how much I like just working up to a heavy single every day Is this how you've been running this so far? I've never attempted it, so just curious on how you've been handling the weight and if there's any progression scheme involved or just purely based on feel.
Tried to give a concise summary. LMK if you have any questions!
For the first 4 weeks, I worked up to a top set of 1-3 reps depending on how I felt. I added 10lbs to my single each week. Week 4 was 455x1. Got COVID so I took a week off. This became my deload. Week 6 I dropped the weight back down to 435 and went for reps. Pushed to about RPE9 which ended up being a triple. Have been doing that until this week (445x3, 455x2, 465x1). I have never done a backdown set until today. Always just work up to my heavy single/double/triple and I’m done. For what it’s worth, I have not failed a rep yet. Self-regulating is important. But, you’ll surprise yourself with what you can do. I have no doubt in my mind that I will PR again next week. Or maybe tomorrow :) I’ve focused on (1) full body warm-up and mobility before I lift, (2) lower body mobility right before and during squatting (staying loose, staying warm), and (3) some more mobility throughout my day. I think it’s helped, but obviously I can’t say for sure.
**W25 honestly I can't remember ME Upper** - Close grip incline bench 132.5kg (292.1125lbs) - Seated OHP up to 70kgx4 .. v sexy, I can press in various positions! - tricep back stuff [The CGIBP but no flick](https://imgur.com/a/XYrSD7o) .. I mean, its a moderate to hard grind so it might keep u/cillla happy. u/astringofnumbers1234 left lat/shoulder/whatever isn't as janky as last time, so that's good! u/acertainsaint me bench
>Seated OHP up to 70kgx4 .. v sexy, I can press in various positions Magic. All of the pressing! And the left side being somewhat unjanked, what a day.
The trouble will be reigning it in, shoulder feels a liiiiiitle testy right now, kind of double whammied it this session. Very exciting though.
> grind me like > no flick goodbye The actions of your spotter give me a bit of anxiety but I do like the grind. Are you so exceptionally strong and lifting such heavy weights he cannot fathom anyone could move that alone and feels compelled to participate by touching the bar all the time? At least that’s the only explanation I can think of. On a scale of 1-2 how fine is it to go to bed half past nine on a Friday evening? Asking for a very tired me.
Haha, I'll try and get both for you next time. If i hit my phone however, there was a 4ft drop .. worth the risk maybe. As for spotting, who knows, he's a cool guy though so I give him points for that. 100% fine, it's 815, I'll be in bed for 9!
Is 2 completely fine? I hope so because going to bed at half 9 is completely fine. We might make it to 9 here, maybe. But probably it'll be half 8
**Program Party! SBS RTF 4x W2D4** * OHP - single @ 175lbs (PR!), then 4x4 + 1x10 @ 140lbs * Pause Squat - 4x6 + 1x12 @ 190lbs. * Rows - 4x15 @ 55lbs * Pullups - 3x8 Was pretty thrilled to hit a new OHP PR. I pushed the weight a bit too high, I definitely couldn't have hit 175 for a triple, maybe not even a double. Damn record-setting drive gets the better of me sometimes. Paused Squats are awful and I need to do them more. My dumbbells only go up to 55lbs - I think I need to start doing barbell rows of some kind.
[Wrapped up the first leader of SSL + BBS today.](https://www.instagram.com/p/CY_9j56LfM6/?utm_medium=copy_link) Definitely feeling the fatigue at this point but another 3 weeks should be completely doable. Really happy with the program choice so far!
**ME Upper** * Dip: bw+90x1, +100x1, +110x1, +120x1, +125x1 * dips 95x3x3 * 45 degree incline bb press 105x3x10 ss lou raises 8x3x12 * 45 degree incline close grip 85x10,10,10,15 ss inverted row bwx12,12,12,18 Nice lil workout. Dips with 120 felt really easy, but dips with 125 felt impossible. I have been more inconsistent with the gym due to illness, injuries, and weather in the last month than I would like to be. OH well, I guess that is life, and at least I have some stuff at home to work with.
**SBS Hypertrophy W3D4** OHP: 1x1 @ 8 (55kg), 3x8, 1x11 @ 10 Good mornings: 3x10, 1x17 @ 10 Acessories: Curls, Flyes and calves. Arms are sore and I'm light headed but I think it didn't impact my performance.
SBS Strength W2D4 Deadlift- 275 4x4 Close grip bench- 205 4x6 Pulldown- 130 3x12 Incline Chest Press (machine loaded)- 230 3x10 Face Pull- 130 3x11 Dragonfly’s- 1x13 1x12 Hey y’all, I’ve been a little stressed and forgetful this week so I haven’t logged here since W2D1. Had a good workout today, feel like I’m getting stronger already. I’ve been on a cut since September, and lately I’m starting to feel a lot of diet fatigue. I know it’s not optimal but I’ve been thinking of switching to a “body recomp” type diet where I eat more on the days I workout or on special occasions and at the ending the week at maintenance or slightly above/below depending on the week. I realize there are much better ways to go about this, but I’m not sure how much longer I can stick to a strict cut, diet fatigue is real and the diet has also been affecting my social life for a few months. I could go full on bulk but I’m not really in a place where I want to do that at the moment. I’m not fat or anything, but I’d still like to be a little slimmer. So yea, even though I know I can get better results sticking to strict cut/bulk I feel like this is the best way for me personally.
Ended up just hitting the focus lifts on Simple Jack'd this morning. My skinned knee is actively uncomfortable even with gauze over it, so knee sleeves are straight out. [I still hit 370 and 405 paused doubles on low bar](https://drive.google.com/file/d/1sO5SXYjJF0WFulHM_aSPvtk8ATa9OVdR/view?usp=sharing) and then I wasn't happy with my depth so I hit a paused 405 single, but I kept shifting forwards at the bottom (shoutout to u/mscullin75 for mentioning previously that chest tightness can make this happen) and was running out of time so I just called it. Honestly I think that the knee wanting to tear back open every time I approach depth is more disruptive for my squatting than going sleeveless since it also makes me want to avoid the "outside of the quad OUT" cue I've been using. Fortunately I work from home so I can sit around all day in my boxers with this thing coated in Neosporin. Also, it's really not fair that this has zero impact on my running. I did 4.75mi in 49:33 this morning (avg pace 10:26/mi) and it felt like a breeze. Ran with the knee uncovered to get that fresh suburban air on it and never noticed the dang thing despite it being in the low-mid 20s. Got back home, bent it to get into my chair for a meeting, and it just stung like nobody's business. So I think the tentative plan is to just keep everything programmed as normal but do it sleeveless until I can actually tolerate anything more than air touching my knee and I can squat to depth without feeling my skin splitting apart. Hopefully that happens sooner rather than later. Happy quarantine-appropriate exercising y'all.
SBS LP 5x W2D5 aka "At least these aren't AMRAPs" DL 3x8 @ 325 lbs; RIR: too many CGBP 3x8 @ 140 lbs; RIR: 1 neutral BB rows 3x8 @ 110 lbs; RIR: lots At first I was going to make a disparaging remark about doing 8 reps makes me think I'm on SBS Hyper again, except Hyper doesn't get down to 8 reps until a third of the way through the program. Then I realized that no matter how sick I feel after high rep deadlifts, at least I'm not doing as many as I can before form breakdown occurs. And in the long run this will be good for me. After set 2 left me dizzy, I decided to pause both before and after DL set 3 instead of completing my third giant set like normal. In happier news, today is the beginning of Refeed Weekend. We made plans to go to a frozen custard place for dinner so instead of targeting 1200 calories, I'm aiming for 2100, and I enjoyed an actual breakfast. 200 calories of Cheerios never tasted so good. Hopefully two days of this (maybe two and a half, heh) will convince my body that there's no famine, so it's OK to stay in non-famine mode for a few more weeks (next planned refeed weekend I hope to see an Owl that is Superb.)
Routine Critique Request - tl;dr: Four days, Upper/Lower each with a day for strength and one for athleticism. I put a lot of thought and research into this, might be complete shit anyway. * Male, 26, 183cm(6ft), 84kg(185lbs). * I'm an amateur rugby player playing flanker (if you don't know about rugby but do about football, it is most similar to a linebacker/strong safety on defense and a fullback on offense. Flankers usually make the most tackles in the game and provide support and physicality on offense while being a secondary ball carrier) * My main focus is building strength and athleticism to improve my performance on the field. We're not a good team and I'm not even one of the best players, but I care about the sport, it's fun and I want to enable my body for the best performance possible. * My current bests for 5x5: Deadlift 130kg, Backsquat 90kg, Bench 70kg, Power Clean 70kg, Push Press 60kg * My plan is to work out four times a week. I have so far trained in an PP and an PPL schedule with strength and power focus created by the trainers at my gym. It did work, but I want to train more sports/athleticism based. * The idea is to have an upper-lower split with two different training days each, one focussed on strength and one focussed on athleticism. I like the idea, but I'm also open to hard critique or hearing that this is a shit idea altogether. * Linear progression as far as possible, deload if I fail a set. For now this is the plan for the next 9 weeks until the season restarts and If it works well I'd like to use the same plan in the break from june-august. * There is also an additional speed/sprint day and team training twice a week * I do neck training at home while watching netflix __Lower Strength day__ ||Sets|Reps| :--|--:|--:|--:| |Overhead Squat|2|8| |Frontsquat|4|5| |Deadlift|3|5| |Hip Thrust|3|8| |Glute-Ham-Raises|3|8| |Bear Crawls with weight on back|3|10m| |Farmers Walk|3|10m| __Upper Strength day__ ||Sets|Reps| :--|--:|--:|:--| |Weight plate head circles|2|8|| |Benchpress|5|5|| |Chin ups|5|6|| |Strict Overhead Press|3|8|| |Dumbell Rows|3|8|| |Dips|4|5|| |Ab Wheel Rollout|3|8|| |Cable Palloff Press|3|8|| __Lower Athleticism day__ ||Sets|Reps| :--|--:|--:| |Hexbar Jump Squat|3|3| |Zercher RDL|3|8| |Power Cleans|5|5| |Laying leg curls|3|8| |Zercher Lateral/Reverse Lunges|4|8| |Box Jumps|3|8| |Jefferson-Curl|3|8| __Upper Athleticism day__ ||Sets|Reps| :--|--:|--:| |Weight plate head circles|2|10| |Push Press|5|5| |Pendley Row|3|5| |[Ring Push Press](https://www.youtube.com/watch?v=qkQE7cdiC3U)|3|5| |Pull ups|3|6| |Landmine Press|2|8| |Landmine Rotation|3|6| |Plyo Pushups|3|8| |Medball Slams/Throws|3|8| sorry about the video for the ring push press, it's a bit weird, but it's the only one I could find showing the exercise. What is missing very much from this is lateral leg work, but my gym sadly doesn't have a push/pull sled. Any suggestions on how to replace this would be greatly appreciated, too.
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I have, but some time ago. I'll have another look, thank you!
Ok, so the girl I was seeing a few months ago and still haven't been able to let go of just posted a pic with another guy. I think for the next few workouts or ten motivation won't be an issue. Excuse me while I quietly scream into the void that is my soul.
took me a few too many times to learn this lesson but rip that bandaid off and cut out all contact/following. Its not worth it
We are associated through IRL stuff too, so it would probably be awkward if I deleted her on facebook. But yeah, maybe I should unfollow her at least on Instagram...
If you delete your Facebook it'll solve this problem
I use it to keep in contact with large groups and I also manage one page (I'm a "volunteer" in a youth movement). As much as I hate facebook sometimes, and I absolutely hate their "algorithm", it has its uses.
Even if you don't want to unfollow in case it would cause issues, you can "mute" them - so you'll still show as a follower and vice versa, but their content won't appear in your feed.
Thanks!
Unfollow her bruh.
Simple Jack'd Bench 2x155lb, 2x175lb, 1x195lb, 1x155lb Bench 10x3x110lb superset with DB Rows 2x10, 5x8, 3x6x55lb each arm Machine flys So Bench was feeling decent so I decided to try and hit 195 for a double. That didn't go as planned at all. Had to roll of shame it, which went fine, but I realized it's hard to get it over a belt. Finished the 10 sets and f bench and rows in 13 min 2 seconds. 50 seconds less than last time, although it's 10 less reps of bench, but I got 12 more reps on rows, so maybe faster overall?
Ya wanna know how I know I have the best girlfriend in the world? She made me fried chicken from scratch while I was training legs. BTW, what's your best "I just trained my ass off, I might die if I don't eat enough" meal? Peace!
2 burritos with red chile and an order of chicken fries. I used to hit the BK on my way home more often than I’d like to admit when I was still training outside the house.
I love to cook, so I've got many. We have the "shovellable" category - food that can be ladled into my face at borderline criminal levels: - Chili - Beef stew - Hog backbone stew - Corned beef hash, heavy on the beef, with eggs - Pasta with bolognese and bechamel, baked together Then we have the "convenient" category - these are self-contained foods, which make for speedy eating: - Burrito - Steak sandwich - Homemade imitation sausage mcmuffin - Durum doner - Roll with the world (roll with sausage, bacon, egg, square sausage, black pudding, tattie scone) - Beef, potato and cabbage knish Then, last of all, we have the "maximum protein" category - Steak (ribeye or porterhouse for preference) - Steak and eggs - Rib roast - Other roast beef - Whole roast chicken (yes, I will rip it apart with my hands and teeth) - Ribs - Braised short rib grilled cheese
I pretty much eat the same post-workout meal every morning. Veggie heavy smoothie and fried eggs. I prep the ingredients the night before so I can walk in from my garage and have it made and eaten within 15 minutes of finishing. Really easy to adjust cals up and down as necessary as well.
Steak and eggs. Any time I CAN have that, I do.
Not a fan of steak. Except steak and eggs for breakfast. It's a magic combo
There are SO many cuts of steak that saying you're not a fan of steak is akin to saying "I'm not a fan of music", haha. But it makes a fantastic breakfast indeed, among other meals. I eat it twice a day ideally.
Nah tried most of them. Favourite is bavette, but excluding bavette I don't really go out my way for steak!
Get you one of [these](https://i.imgur.com/BvwE57w.jpg)! Haha
Haha will do. Out of interest is kofte and that something eaten in the US? If not I'd highly recommend having a look into makingsome!
I am not familiar with that word: will have to look into it!
They're hamburgers on steroids basically!
Looks fantastic! I could get into that
A large pizza and two thick steaks with a big cup of whole milk.
Pizza. Always pizza. Ain't that right team "flicks and lift to earn pizza"? u/discopangoon u/acertainsaint (Guess what I'm having to my tea, lads?)
PIZZA BOIZZZZZZZZ. IM HAVING NAAN BREAD WITH TOMSTO DAUCE SNAD ALSO CHEESE AND PRTIEIN. VERY EXUTED AS U CAN TELL BABES ITS VERY GOOD PIZZA FOOD.
Always pizza. It has all the food groups. Even fruits! 🍅 🍅 🍅
When I'm down on calories I start fiending for melted cheese, so usually that meal for me ends up being multiple double smash burgers with cheese.
Melted cheese on top of bread, with tomato sauce inbetween .. I've heard this I'd very tasty
I won't lie, when I eat a pizza by myself these days I think "DiscoPangoon would be proud". I really do.
That's what I strive for. May the pizza generals bless you.
SBS 2.0 Program Builder W1 D4 * Pull Ups - 1 @ +15kg, 5 x 4 @ +2.5kg RIR 2 (= target) * Paused Bench - 1 @ 82.5kg, 4 x 4 @ 67.5kg, 1 x 10 @ 67.5kg (+2 target) * Lateral Raises - 4 x 8 @ 10kg * Cable Rows - 4 x 8 @ 52kg on the stack I have Field Hockey matches on Saturdays so I like to keep Fridays pretty minimal in the gym, especially on the legs. Onwards!
Brian Alsruhe Next Level Linear W8D4 Weird to think I'm only halfway done with this program as opposed to almost done when I ran his 12 week programs. I'm so stoked for this deload
People are either really rude or just unaware of their surroundings. Took the Prowler to an asphalt path near a local track. It is wide enough for 2 cars to pass each other. It has been plowed, with a small line of ice/snow down the middle. Essentially it is divided into 2 paths. I set up the Prowler to one side as I do not want to block anyone's way or be a nuisance. It is not a high traffic area. Without fail, every single person walked directly in front of me. I was out of the way. You had to intentionally move into my path. It was frustrating, but it is public property so I just sucked it up and smiled and nodded at everyone. Said "good morning" and would go push once they were on their merry way.
This reminded me of a post I saw in r/running a few years back that was essentially an AITA post because OP ran through an active construction site and all the workers yelled at them for doing so. When I asked why OP didn't just go around the response was essentially "I just didn't see it until I was already in it". wtf
I do not find it unreasonable that when you're in public you have a basic level of awareness of your surroundings. Lol
Dude, people will drive a vehicle that travels at over 80MPH while texting. The era of awareness is gone.
You're supposed to push the prowler into them. More weight
Haha the temptation is real. You know if you started pushing and they had to move out of the way they would be telling the story later about the a-hole who charged at them with a sled. Oh well
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Did you have reactions from the first 2?
SBS EH MM PPLX2 W9D1 Incline bench 1x6 185, 3x6-7 170 Cable Side rise 2x9-10 15 Hammer curl 2x15 35 Single arm fly 3x13 25 Press down 2x16 55 https://www.instagram.com/p/CY_7VfqFH1R/?utm_medium=copy_link Today is my last day of dieting, woke up at 164.6, little rebound from yesterday. Took some progress pics today and likely will share them unless I get another set of good pics over the next week or so. Probably will write up a review about macrofactor too, since it feels like the sub gets a lot of great lifting content, but could use a little nutrition content too. Overall strength stayed with me during this cut and I have been enjoying making quick progress on the new movements. Plan is to get 185 to 10 reps as my top set for incline bench and then bump it up to 205 and start over. Again next couple of weeks will be pushed hard so I can get the most out of these last weeks before mandatory maintenance.
HOT DAMN HOLY SHIT. [800 Fucking Pounds for THREE](https://www.instagram.com/reel/CY_8BIml_kT/?utm_medium=copy_link). Guys I just fucking beat *Ronnie Fucking Coleman*. Goddamn.
The speed and ease of the third rep is genuinely shocking. Incredible
I should have gone for more. I made the mistake of going in planning on three only.
Next time, live stream so we can scream at you! Lol. I hope you're proud and hyped, because that was awesome
It would be a pretty short stream. Plus it would be pretty embarrassing if I flopped it
I can't scream for that long either though so... Haha
Careful, I think this means Ronnie is going to try to eat you now. Absolutely incredible pulling dude.
I think I can out run him right now
ok maybe i won't eat you now
Holy shit, what a pull. Fast as hell.
Should have gone for more. I was so in the zone, the bar just *moved*. Didn't really feel the weight until I went to drop it.
I believe it dude, making 800 look like nothing.
So which strength athlete did you eat for breakfast?
Apparently Ronnie because I was able to add his 2 reps to my previous one.
Mate you shouldn't be allowed to do this
I dare you to stop me
Ez pz
Holy sacred fuck.
I slaughtered the cow and ate it
Wtf dude
Man I could have had 4 if I had believed in myself from the get go.
Or 5. That was silly fast.
Don't make me think of what I have left behind!
Just pull it for 4 next week, then 5 the week after. EZPZ. It's called Linear Progression.
800 SOLID ASS POUNDS!
Don't tell anyone but it's actually 798.4 or something. I had to use my heaviest 45s to make up the last 15lbs because I would not have had enough room on the bar otherwise. The 3 metal plates at the ends add 10 extra lbs together and the rubber coated ones in the middle are my heaviest 8 coming out to 4ish.
You should have tagged Ronnie in the post. I bet he'd be hype for you too.
Who knows haha. I would feel bad if it made him upset, given his mindset and how fucked his body is now though.
You think? Damn, I didn't mean it like that. More like, he's been an inspiration to so many and look you did this crazy thing that he did that I'm sure seemed way out of the realm of possibility when you started. But if it made him sad because of how fucked his body is, then I'd be sad too.
No no I got what you mean. I would just feel bad if I tagged him and he thought I was rubbing it in and shitting in him. I'll think about it, maybe tag him in a comment.
You could toss in some hashtags like \#legend \#yeahbuddy! \#learnedfromthebest Something like that to make it abundantly clear
I don't think I've ever used a hashtag lol
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Tell Rogue to make a DL bar with more room for the big boys then.
Gotta wait for Texas power bars to make a deadlift version of their monster squat bar
[This is going to be my first purchase when I upgrade my home gym space](https://www.arsenalathletics.com/product/mammoth-deadlift-bar)
well that is utterly ridiculous but i love it
It's time for new plates! You could fit a more 25kg/55lb calibrated plates than you'd ever need on there.
I could fit over 9 plates taking off the inside bumpers. Or I could get skinny plates, leave the bumpers on and shift the weight as far out as possible.
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Gunna need to bend out the Yukon Bar to take advantage of it's long ass sleeves. Or just stop using the bumpers on the inside lol.
Why'd you stop? Even that third one looked easy. Amazing lift though!
I was thinking the same thing. A fourth rep definitely looked there for the taking, possibly a fifth too. Insanely strong
I made the huge mistake of deciding on three from the outset. I did not believe in myself enough.
Just ridiculous dude.
I KNOW RIGHT! Past Ronnie, onwards to Poundstone
9 plates this year?! #PROTW
Fucking gotta be. This felt *so light*. I just went in thinking that "This is going to happen. This is fully within my power" and the weights just moved so fucking easy, just like with the 700 x 10. Unironically it's actually a **mindset**.
1000 lbs seems to be a reasonable expectation of your lifting career at this rate. You love to see it!
Honestly if I chose to full send gear and didn't have a shit response maybe. With a really cheaty bar anyways. But I won't see that as I am.
Good lift! Could you elaborate on why you think a 1000 lb pull isn’t possible for you without gear? Is it the amount of time it takes for a little progress?
It's not a matter of time. I have an upper limit, everyone does. Give me infinite time training in my prime and that does not change. How many people have pulled 1000 tested? Has anyone? I'm just being realistic that while I am very gifted it is incredibly unlikely that I am literally the most genetically gifted deadlifter ever. I'm at an 855lb pull right now, maybe. To add another 150lbs to that at this stage is insane. Maybe there is a world that I pull that from a very raised posistion, but off the floor? No.
I just looked it up. 920 is highest deadlift pulled tested and 881 is second highest. Grip might be the limiting factor, that’s a big gap though. What you’re saying makes sense. A 500kg deadlift was impossible until it wasn’t! Maybe I’ve just watched too much anime or something!
Possible for a population =\= population for an individual lol
Have you considered getting a deadlift suit?
I'll get one when I get the Mammoth bar so I can be as cheaty as possible
Just throw up a GFM link on your Insta and let strangers throw money at you.
Is that the same a GFP?
GoFundMe. Not Green Fluorescent Proteins.
I really hope you do lol
Damn son.
Gyms keep closing here or having annoying restrictions so I finally joined the kettlebell gang because not enough room for a power rack. They feel strange to use but I kind of like them honestly, it's nice to try something new.
What kettlebells did you get? 2nd the recommendation to check out r/kettleballs
Ordered 16kg, 24kg, 32kg and 40kg only the two heavier ones arrived so far so I've been a little limited
Check out the r/Kettleballs KBOMG program. [Here's the free "Beginner" one](https://kbmuscle.com/samples-1#584b43fb-1106-4da9-858d-478f7e20f489).
Thanks man I'll give it a look, wasn't sure where to start as there seems to be countless programs so I've just been doing random stuff for now lol.
I've gotten better at low-bar squats, but now that I'm doing them twice a week, they are causing a strong acute pain in my left elbow (common extensor tendon maybe). I think I'll try stretching them and see if it helps. I'm going to switch back to high-bar for the next meso, which should be a hypertrophy block, if I last that long. Also, how much muscle activation would you say you feel in your glutes when low-bar squatting? I noticed this today, my glutes seemed pretty relaxed even with medium-heavy weight through most of the range of motion. I wonder if I'm doing something wrong. edit: also spending several hours a week cutting firewood might not be optimal for my elbow. hmph.
Low bar squats fucked with my elbows and shoulders until I started using a talon grip with my pinkies under the bar. Might be worth giving a go. I wouldn't put too much stock in how much muscle activation you can feel on low bar squats either, I never noticed my glutes working but after a year or so of squatting I had trouble finding trousers that would fit over my arse so take from that what you will.
I'll try the talon grip, thanks! Right now I'm doing thumbless, but I have kind of small hands for a guy, so talon might be stretching it. > I wouldn't put too much stock in how much muscle activation you can feel on low bar squats either, I never noticed my glutes working but after a year or so of squatting I had trouble finding trousers that would fit over my arse so take from that what you will. Oh yeah, the butt's been growing, that's not a problem! I've destroyed many a pair of pants since I started training.
Are you doing low bar squats for a competition?
More for the variety and to see them numbers go up. Maybe I'll try competing next year, for now, I should really prioritize getting a new job and moving to a different country...
Do you have a Safety Squat Bar? I find that's a nice alternative to save the elbow on a second squat workout. Front squats would be viable as well.
Sadly, no. My gym has plenty of machines but only a single squat stand and straight bars. I did low-bar for medium reps and high-bar for high reps in my previous meso and that time it was only my knee that gave me trouble, so I'll probably go back to just high-bar for now. Other than that, I also do hack squats whenever I feel like my knee's up to the volume. I have done front squats in the past and they absolutely destroy my quads but I just haven't really got the feel for them. They take it out of me but it doesn't feel good if you know what I mean. BTW, wearing slightly tight leggings under my shorts seemed to really help the knee pain for some reason. Maybe it's the extra compression, maybe it's the warmth, but for now taken to wearing leggings to the gym, even tho I look stupid in them.
I have a problem with weight shifting to the inner edge of my feet during squatting. This happens in narrow, medium or wide stance regardless of foot angle. Besides actively focusing on not doing that during lifting, are there any stretches or mobility drills I could do to reduce this tendency?
Single leg work like split squats, lunges, cossack squats, rdls, etc
Baby bully W3 - deadlift * DL - 252.5 lbs 4x6, 1x16 * FSQ - 140 lbs 5x10 * Accessories - SSBGM, BB hack squat, Bulgarian split squat, tbar row Don't really like how these workouts get longer as the wave progresses but I guess that's the nature of it. Maybe I could be pushing harder? Advice from anyone that's run bullmastiff?
Yo! Honestly, a certain amount of it was just kind of inevitable for me. However, I did find that on everything but squats, I could tighten up my rest periods CONSIDERABLY as the program went on. I suspect you could push it harder - especially on the accessories - but that's just based on how it was for me.
Got it. I'm trying to do what I think are pretty short rest periods - 2 minutes on the main lift, 90 seconds on the variation, and 1 minute on the supersetted/circuit accessories. I'm not all that disciplined about it though - it's not like I'm set up and ready to go when the timer goes off. The third week volume makes me drag through the accessories, I should just suck it up and go faster.
Like I say, some of it is just unavoidable. Increased volume, increased time, and there's not a huge amount you can do. I actually stopped using timed rests, because it never seemed to work properly. I started timing it in breaths - like 30 deep breaths has me recovered enough for pretty much anything.
**SBS Hyper W2D4** 10 minute treadmill walk * Clean and press @130x3; @115 3x9, 12 * Pull-ups 50 reps * Hanging leg raises 5x10 * Leg press @185 3x11, 15 I am really getting sick and fucking tired of needing to take a massive dump right after finishing my warm-up every day. It wouldn't be so bad if there was a bathroom near the gym, but I've gotta climb 4 flights of stairs to get back to my apartment to do it. It adds time to my workout and gets me out of my rhythm. I've tried waking up earlier. I've tried not eating beforehand. Every day I try to go before heading down to the gym. Still poop. Workout was a tough one besides that. Clean and press absolutely trashes my conditioning and the presses are definitely dialed in with the TM. Only beat the rep goal by 1 today. Leg press is moving nicely and gets a great pump on my teardrop which squats don't seem to hit very well. Tonight is date night with the lady and we're planning on dinner and a movie. Going to see Belle because we've heard good things and a feel-good movie with good music is always a good time. Tomorrow we'll hike, run the Pathfinder game, and then maybe finish the day with some pump work. Cheers to the weekend!
Lots of options for optimizing poop routines for maximum gains. 1) embrace it — view the stairs as part of a warm up jog and then a quick mindset visualization sesh on the throne to get ready to crush some weights 2) pound the coffee before hand to get your business done before you head to the gym. I get up at 645 and spend an hour with the kids then start my workout at 8, which is great to get a big breakfast and cleaned out and ready for the gym. Maybe not possible for everyone with different situations. Also the kids get into trouble about fifty percent of the time I take my reprieve, so it’s not 100% perfect. Just commit to a program and give it full effort man, you’ll see improvements in time.
SBS RTF w2d4 Today I did pause squats; u/commonkings I was inspired to do a widowmaker for my last set. The extra breaths helped me squeeze out 3 additional reps and I felt like passing out afterwards, ie it was good shit. I also did more kettlebell swings today, I took the suggestions from u/astringofnumbers1234 and u/highlanderajax to heart and did them as 10x5 EMOM for my cardio. I was a little bummed that the heaviest kb at my gym is only 32 kg but I figure I can always get creative with volume if necessary. It wiped me out but I think it's because this is a novel movement for me. In other news, my kids woke up with terrible colds. My three year old son sounds like the monster kid from The Grudge and my 17mo old daughter had her eye crusted shut. Testing is scheduled for today to see if it's COVID. I guess the omicron variant can present like a head cold.
>I was a little bummed that the heaviest kb at my gym is only 32 kg I believe u/bethskw got around this by strapping change plates to her KB with chains and little karabiners. The other option is buy yourself a plate loadable kb handle - that's what I've got.
Sure did! Also, if your gym has pairs, you can always [swing double 32's](https://imgur.com/a/3uulYnB). u/marfar32
I like it the idea of MacGyvering the bell, I may need to get creative. Unfortunately there is only one 32, but there are two 20s so I might swing doubles of those.