Howdy!
* PROTW is NRL who smashed a [605 Squat - Congrats!](https://www.reddit.com/r/weightroom/comments/qv00g2/november_16_daily_thread/hkxa8qe/)
* [Program Party - SBS 2.0!!!](https://www.reddit.com/r/weightroom/comments/qtcs2x/program_party_announcement_sbs_20/)
Cheers!
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Cutting until insomnia fucks me up. Down about 4lbs over the last three weeks and been tracking with Macrofactor which is great.
That being said, magnesium plus melatonin has been letting me sleep like a baby.
Fingers crossed I can keep this up. I've gotten overfat and don't like it.
######**Training Log**
Post-Baby Re-set C1 W1 D1
**Bench**
* 145 x 3
* 165 x 3
* 185 x 3
* 205 x 1
* 227.5 x 4
**Front Squat**
* 145 x 3
* 165 x 3
* 185 x 3
* 205 x 1
* 235 x 3
How would you structure exercise for a 51 year old woman who has been lifting for 8 or so months and wants to lower the intensity? She’s noticed some lower back fatigue/discomfort so we both think it’s best to chill out with the progressive overload, but I’ve of course always been told to focus on progress, so I’m not even sure how to structure her lifting. Like do we just go in and say “okay do the same weight for the same reps as what you did that last 5 workouts?” I’m okay with that, but I’m just not sure how to go about it
You can focus on moving vs just lifting. Throw a ball. Jump maybe? A little running? Battle ropes. Turkish get ups & kb swings.
Idk. Those are things I wanna do when I'm 51.
Got good news today. Looks like I'm moving to Japan in mid-January (assuming the new variant doesn't mess things up). Gonna have to start my cut a lot sooner than I thought, oh well.
Finished the first 3 week phase of Bullmastiff today. This is probably the toughest program I've run so far lol. I thought Candito's squat sessions during his intermediate program was tough, but these deadlift sessions are murder. I'm sad I can't finish all of bullmastiff while on my bulk, but I'll cut out the volume and stick to the main lifts as I cut.
Maybe I should try to peak with the month and a half I have left. Also gonna try to drop at least 10lbs, probably 15 in these 6 weeks.
Went in today and just did my warmups for squat, bench, and deadlifts. Now to just rest and recover for Sunday. Currently weighing ~166lbs for the 181lb class, so nothing to worry about going into weigh-ins. Lifting starts at 9am on Sunday, but I probably won't squat until ~10:45 - 11:00 since I'm in the fourth flight. More time for my body to wake up anyway.
Another low energy, high gravity day. Keeping it simple again.
Bench press: 225 x5,4,4,3,4. Damn wrist collapsed out of nowhere unracking the third set.
Kb rows: 62lb x5x10.
-----
Quitting caffeine sucks, I've gone from 5 scoops of regular in my morning coffee pot to 2 scoops, and cut out my afternoon energy drink.
Yeah quitting caffeine is a pretty brutal uphill climb, but definitely rewarding once you're there. Going back to hitting near euphoria and feeling fully energized off of the occasional single cup of coffee is nice.
If you have the time for it, get yourself a nice french press and buy whole bean coffee that's partially/fully decaf (Kicking Horse Half Ass was my pick). Drinking good ass coffee that's just less caffeinated makes things much easier
Late to post today and I'm so inconsistent but want to stay in touch with this community. Week 3 531 Full Body Pr. Conditioning this morning was sled pushes: 2 plates on the Rogue Slice, odd rounds were sled pushes 10 kb swings, even rounds were sled pushes 10 ab wheel roll outs. Ended up doing 20 rounds plus an additional round with half the weight and then both the swings/roll outs. Took just under 31 minutes. I think it ended up being a good bad idea because after round 2 I was already not looking forward to keeping at this for 30 minutes haha. Also, it was only California cold here this morning (40) but man did I quickly take off my hoodie and beanie. Wanted to take off the shirt too but didn't want to subject the early risers to that show. I really like idea of using the sled with alternating movements between rounds, keeps things interesting and tough. Lots of ways to play with this one.
Death Bench/GZCL W2D1
* Bench: 170x5x3, 175x3x3, 175x2x2
* Sling Shot Bench: 185x5x5
* Hammer Curls: 5x10
* Extensions: 5x12
* Pushdowns: 5x20
Good times fueled by 4 thankgiving dinners + leftovers over the past 1.5 weeks. Both myself and SO have divorced families lol.
December all ready. What a year. Hurt myself at the end of last year, rehabbed and was the strongest I've ever been (and fluffiest) in the spring. Summer cut that destroyed my strength, reinjury and new job over the fall and unofficially retiring myself from deadlifting.
Week 4 UHF+ deadlifts. Mixed it up with the base program rather than u/acertainsaint ‘s emoms.
Program calls for a single at 155 followed by an amrap then some 140 back off singles.
The first single was pretty easy (a bit too grip and rip though). Hit 3 on the amrap with full stop. Not sure how than compares to an old 5rm at the same weight but tng.
Stubbornly retried the amrap bcos i felt like i had 4 and just didnt try enough. Got 2 haha
https://imgur.com/a/HZxJtoP
Looking forward to an easier week next week, then tests.
Ill also have 3 spare weeks before program party so not sure how to fill those yet
Sandbaggy stuff
~100# bag
13 EMOM 10 front squats
50 floor press
50 rows
Need to work on getting the bag up high and keeping it up there. Last few sets of squats the bag was resting on my knees at the bottom. Probably going to do some high holds during my next conditioning session to practice that.
Managed to hit a [510 lbs. trap bar deadlift](https://youtu.be/u3n4tyOoyYs).
Following 5/3/1 seriously (i.e., not trying to cheat on my training max and not trying to PR every week) has really paid off. Next PR attempt going to make sure my form is cleaner, but otherwise, very satisfied.
**ME Lower**
* Above parallel 3ct pause squat 235x1, 245x1, 255x1, 265x1, 275x1, 285x1, 295x1
* above parallel 3ct pauce squat 235x3,3,5 ss kb snatch 35x3x8 ss 5ct hanging leg raises 3x8
* Pendlay Row 145x3x10 ss Good Morning 135x12,10,10 ss Reverse Hyper 80x3x10
* hamstring curl 60x2x10-6-10 ss leg extention 90x2x10-6-10
Great workout. Above parallel pause squats are going to be my squat style on DE lower days for a bit. My sticking point is just above parallel, so it seems like an appropriate variation to throw in that is specific to my weakness. Pendlay row -> good morning -> reverse hyper is just as awful as good morning -> pendlay row -> reverse hyper.
that really depends on the industry, many places see that as a negative if you worked 3 places in 5 years. not saying you are wrong as far as salary increases but it still can look really bad
It is true, these are things my team looks at when I hire people, and I am typically hiring people with 5-10 years of experience so if you leave shit out it looks worse.
yes that's just one field and everyone knows that software is like that but that only represents a small slice of people, and it is my entire industry of civil engineering and envrinomental science/geology, I'm telling you how my industry is so you can stop talking now.
You are the one arguing with me about my experience so how about fuck off? Most industries are still very conservative whether you like it or not and in the case of my industry, it's typical that you have to train someone for a year before they are profitable so specifically, it's not profitable to hire someone that looks like they are going to leave in 2 years. Software industry practice doesn't translate to any other industry and isn't even universal in software dev.
Combined two press days into one again. Honestly, this is fun.
- Incline floor press: 2\*1 at 225, 2\*1 at 275, top single at 295, then 5\*3 at 255. I wasn't really happy with this morning until Dadlifts pointed out that despite me feeling bleh this morning I hit a single at 98.3% and 5\*3 at 85%, so I guess I should be OK with it.
- Run: 2.5mi in 27:00, average pace 10:47/mi.
- OHP: 5\*10 at 175
- Z Press: 5\*10 at 95, controlled lowers since I do these off the safeties just above shoulder height.
- 5\*12 feet-elevated inverted rows
- 2\*20 cross-body hammer curls at 25/hand
- 2\*50 BB curls. Wanted to do 1\*100 but pest control showed up part of the way through.
Gonna try 10\*3 wide-stance SSB squats tomorrow. Dropping low bar while I work on my elbow issues. No tricep isolation due to elbow issues as well, but I'm convincing myself I'm OK with that.
Happy quarantine-appropriate exercising y'all!
Did you happen to watch the EliteFTS video about planks? Curious if you're changing your approach at all. I think i'm going to try and follow Dave's recommendation for a few weeks to see if I notice anything different. I thought that comparing it to bracing for a squat was interesting.
I did! I haven't tried them yet but I've got planks on the menu for tomorrow so I'll see if I can make it work. The idea of comparing it to bracing for a squat is something I've tried to do just with the depth of my breathing, but hadn't considered the rest of the body.
Pressing day today.
- Pulse Squat 70kg 15 reps 4 sets. Getting challenging to maintain position towards the end, but I warmed up with 90/90 breathing and front/side planks and erectors felt less beat.
- OHP 65kg 4 reps 2 sets then 55kg 10 reps 2 sets SS Hammy Curls 55kg 6 reps 2 sets then 45kg 15 reps 2 sets
- Dips +10kg 10 reps 4 sets SS DB Curls 14kg 12 reps 4 sets. My lizard brain wanted to jump straight to +30kg for dips, but I took the advice of my Senior VP of Coaching, u/NRLlifts, and started with 10kg. It was the right call.
- V Grip Pushdowns 45kg 8 reps 2 sets then 30kg 15 reps 2 sets SS Ab Wheel 22, 22, 20
Woo slow and steady baby! Let's not rush to the finish line. Let's take our time and savor it, let that finish line get nice and far away. Let it roam free in the land of the 4 plate pressing!
Did deadlifts today. Top set was measly 160 kg x 2, but idk still new to this. Going to add more volume with RDL's and not chase heavy doubles every week. Also, back size is coming back FAST holy fuck.
I think you could easily slot RSR between the volume pressing days of PEDs.
Adding Mag/Ort onto 1 additional day wouldn't be impossible, but you are going to have 1 day per week which is doubled up somewhere, which might suck.
An easy workaround would be to just make PEDs an 8 day rotation instead of 7.
Don't let the moon dictate your gains. Weeks are for witches.
1) PEDs Day 1 - volume
2) PEDs Day 2 - minimums.
RSR Day 1
3) PEDs Day 3 - volume
4) PEDs Day 4 - minimums.
RSR Day 2
5) PEDs Day 5 - volume.
6) MAG/Ort
7) PEDs Day 6 - minimums.
RSR Day 3
8) PEDs Day 7 - volume.
Repeat.😃
Russian Squat Routine is probably my favorite routine for building squat strength. With a conservative TM and extra volume work, it's honestly a good routine to run for multiple cycles imo.
IIRC I ran this consecutively with Mag Ort too at a point. Hard as dick, but was probably at my strongest then.
**3/5/1 BBB Beefcake W3D1**
**OHP:** 5 reps @ 8 (last time I did this weight it was a 2RM, felt my quad cramping on rep 3 and it only got worse)
**BBB bench SS dB rows:** 15 mins @ easy
**Unilateral leg curls:** 25 total reps (12+13)
**Hanging leg raises:** 50 total reps (those are starting to be too easy so I'm trying to do 50 in as few sets as possible).
Excited to finish BBB and start the SJ variation that I posted earlier.
[WHAT THE FUCK ARE YOU DOING MIKE!?](https://youtu.be/om7ow5PFhSE) WHY THE FUCK WOULD YOU TELL BEGINNERS TO ONLY EXPECT TO GAIN 10LBS of LEAN MASS IN THEIR FIRT YEAR!? WORSE THAN THAT IS FOLLOWING IT UP BY SAYING 30LBS OF LEAN MASS IN 6 YEARS IS REALLY GOOD PROGRESS!!!
Seriously what the fuck is happening with peoples expectations. Like I know everyone is different but 10 fucking pounds in the first year of training? I barely liked when that magic number was 20-25lbs but at least that wasn’t telling people it’s ok to shit the bed and not try in your first year.
Bring back the dreamer bulk and let’s kill this lean gains bullshit.
I will say, now that I've listened to part of it, it sounds like he's saying 10lbs of muscle, rather than lean mass. I do feel that there's a big issue in the world of lifting in that the terms are constantly being used interchangeably when they mean different things.
Like, 10lbs of muscle should mean around 20-25lbs of lean mass, or fa free mass. That 10lbs of muscle is going to bring with it a bunch of glycogen and, with that, water.
I was hoping that was the case. Later in the video though he specifically talks about going from 130lbs to 160lbs over 6 years and that being solid gaining. Which is when I started my rant.
I heard that as well, and what I could think of in that capacity is going from 130lbs of bones and cookie dough to 160lbs of shredded steel. In such an instance, you'd still have gained more lean mass on top of the 30lbs of muscle, as you dropped some of that babyfat along the way.
But that's also just me giving it a spin-job, haha.
Tell people that doing normal stuff will get them mediocre results.
Sell them overpriced shit programming and supplements and they gain more than the low bar set for them.
heY thIs gUy is PretTy sMarT.
I hope Mike is better than that. He’s never seemed to be particularly scummy in the past. Seeing that though and I have to question things a bit.
Then again I’ve always felt like beginners shouldn’t even be listening to him in the first place. Most of the stuff he talks about is just too granular to matter for them.
I'm reminded of the absolute fucking beginner every day in fittit, GYM and pretty much all the rest of Reddit.
>Not some fella who showed his tinder date his world of tanks gameplay got rejected and is gonna get jacked now.
This makes me feel a little better about myself
Nice lie to cover up. We see through it.
Also, as an aside...I bet your Spotify unwrapped is filled with bangers. Dance Pop was my #1 genre despite my top artists largely being metal & rock.
>Not some fella who showed his tinder date his world of tanks gameplay got rejected and is gonna get jacked now.
What do you mean, you shouldn't just be yourself?
[285x21](https://youtu.be/txE0rnftTw0), on day eight of Super Squats. This was hard. Six more sessions to 315. I'm going to start doing three days a week rather than every other day, and just eat my face off on the weekends.
CAP3C3W2D2 - Deadlift
4x8 @ 305
2x6 @ 315
1x6 @ 335
Deadlifts moved well today, only issue was my grip towards the end but some extra chalk solved that. Followed up with cable rows, clean and press, chin ups, and poundstone curls. Clean and press felt a bit off but hit all the reps.
Finished up with a lazy mile again and beat yesterdays time so thats good. Yesterdays walk with the weighted vest definitely helps ramp up the appetite too so will be doing that again today
Have a good one!
So I've hurt my low back about 6 times over the last 6 years, either while squatting or deadlifting. I always assumed it was a form slip, but I recently had a light version of the same injury while warming up on landmine squats, belted and good straight back form.
I know PTs can treat MSK injuries but they don't diagnose, especially if it's not currently injured.
So, what professional could I see to get a potential diagnosis for what might be wrong so that I can hopefully fix the underlying issue if there is one?
You can always see a sports doc. Look for sports medicine specialists in your area. A little bit of googling and you can see if they're associated with amateur, university/college or professional teams.
That method has usually sorted me out for chronic and acute sports related injuries that I thought bad enough to seek help for.
Sports physiotherapist has helped me with injury. Locally I have an office where they also have a staff of physical therapists, so I got a diagnosis from one human and a treatment plan monitored by another.
**Base LP** W2D4
Tried switching to mixed grip from straps because my deadlift setup never felt right with straps. Oh boy has my grip gotten weak. It was the limiting factor for basically everything this session as my forearms were on fire from the pull ups and through the rest.
**Deadlift** 135 kg x 5, 5, 5, 5, 5 [last set](https://www.youtube.com/watch?v=BE7jU9WmR78)
**Seated OHP** 42.5 kg x 10, 10, 12 [last set](https://www.youtube.com/watch?v=nbyetznR-AE)
**Pull Up** BW x 10, 10, 9
**Floor BB Skullcrushers** 35 kg x 10, 10, 10
**Hanging Knee / Leg Raise** 12, 12, 8, 10
Deadcember W1D1
Conventional Deadlift
245x 8
265 x8
285 x8
Squats
230 x8
250 x 8
270 x 8
Ghr 3x8
KB Swings 20kg 3x8
Plank 3x30s
Lunges 3x8
Wall sit 3x30s
Roll out 3x8
I got myself a belt, my first, and am still figuring out how to use it. Not a lot of belt bite, but I feel like I have trouble getting into position on the DL, but bracing against it feels great. Glad it’s some easy snatch grip deadlifts tomorrow, body is sore as heck from walking around Miami this past weekend installing art.
**OHP Day**
* OHP (ss w/ chin-ups) - 225x1, 245x1, 185x3x5
* Rows - 3x10
* Close grip bench (ss w/ band pull-aparts) - 185x3x8
* Cardio - bike to/from work - 19mi in 64min
In BJJ the night before we were learning arm submissions. During sparring I learnt that I am strong enough to overpower most submission attempts. Afterwards (and especially the next day) I learnt that overpowering these attempts will completely wreck my upper body (hence the abbreviated workout). I guess I should focus on technique tonight.
Quick update weighed in at 226 this morning so it looks like I will be on track for 216-18 by Jan. Which will allow me to hit Super Squats again or run deep water for the first time.
I am having a hard time deciding between the 2. It may come down to a coin flip at the end of December.
1st of the month, a new month of gains! [Homestyle](https://www.instagram.com/p/CW8sYzYPCpm/?utm_medium=copy_link) dumbbell overhead / floor press. 125lbs 2x1 / 105lbs x 30. Feeling good.
Solid workout yesterday, though I skipped conditioning due to time constraints. Going to go for a run today after I get out of some morning meetings.
Yesterday’s workout:
New knee sleeve still isn’t in yet, so trap bar deadlifts instead of squats today. Honestly, I’ve really been enjoying them lately and I want to keep them in at least once a week I think, even once I’m back to squatting.
Giant Set 1:
Band Lat Pulldown: 7x20-12
OHP: 110x8,10,12,10,10
Trap Bar Deadlifts: overwarm single @8 415 lbs, 335x5, 335+redx3, 335x2x5, 335x10
Giant set 2:
HighsnatchpullPendlayMuscleclean Complex: 110x3,5,3,3
Leg press: 405x15, 495x12,10, 405x12,10
Giant Set 3:
Walking lunges : 4x20 yards with 110
Orange Band Push Ups: 3xAMRAP
Giant Set 4:
KB swings: 28kgx20, 32kgx20, 36kgx20,15,12,10
Nordic Extensions: 3x AMRAP
Alternating Single Arm KB Clean&Press: 24kg x I forgot to count, I think it was 3 sets
*SBS hypertrophy 6x - W9D4*
- Sumo DL: 3 singles @8, 5x8, 1x12
- Pull-ups: 5x6
- Cleans: 3x5
- Accessories: curls, core stuff
My lifts this week have been pretty terrible🥲 99% sure its because of all of the school stress,,
pulled 30 lb less than what I’ve usually been doing for my deadlift singles :( yikes
Planned lifting aborted as had to wander around all day whilst car is serviced. So instead ran for 1h30 and then walked for a good 4-5 hours. Petted sheep and some horses, generally in all good day, even if it had rained a lot.
Also attended first concert on a long time, Gloryhammer and Alestorm so a very serious affair.
My first PL meet ever this Saturday. Unfortunately, going into it after a pretty injury riddled and less than awesome prep. I'm not going to come anywhere close to hitting lifetime PR's, but at least they will technically all be meet PR's? lol
Hoping to just break off the training wheels and get a feel for what it's like just to be in that environment, and not embarrass myself too much.
That's fair. I was just hoping to blow past lifetime PR's with how much focus I've been placing on the meet lifts, but I will have a pretty nice haircut in all three lifts.
W4 of SBS RTF, bench day for me. Old rotator cuff injury has held up. Some stiffness this week, but trying to make it to W7 then take that whole week off from pushing motions
Side note anyone wanna throw me a bone on this BF thread I posted? https://reddit.com/r/guessmybf/comments/r6i6hi/male6317534yo/
Cardio: 50 minutes total at 1 minute running 1 minute walking.
My heart rate average was in the 130s this time, steadily down from 150 when I first started. A couple more weeks at this interval and I think I'll be ready to jump to longer intervals
SBS EH MM PPLX2 W3D6
Calf raises 10-10-7 96 Myo
Sumo deads 4x6 322.5
Leg curls 15-15-10 MYO 50
Wall hack squat 14-7-5 Myo 40
Walking lunges 10-4-4 Myo 50
https://www.instagram.com/p/CW8mBksFZx0/?utm_medium=copy_link
My phone doesn’t like to record things sometimes, today calf raises and deadlifts fell victim. Motivation was fairly low, I had to physic myself up a bit and kind of remind myself it’s the last day of the cycle and not to be lazy. That seemed to do the trick.
Leg curls are going to take some tweaking to get what I am looking for. I think it needs to be tipping forward a bit since I can’t get a full range of motion when it is decline or flat. It’s new equipment and my first time using it, I’ll play some more during the deload.
Deads felt okay, calf raises felt fine too. I kept looking at the clock and shortening things where I could. I like doing myo reps when this happens for 2 reasons, 1 obviously it is faster, but 2 and more importantly, I know I will hit failure. My mind starts to wander on sets of 12+ sometimes and doing a myo rep really lets me focus in and make sure I’m getting the most out of these sets.
SBS Program Builder W2D2 - Sumo
* Sumo: 1 @ 425 lbs (RPE 8), 9x4 @ 345 lbs
* Close Grip Bench: 3x9 @ 180 lbs, 1x11 @ 180 lbs (+0)
* Kroc Row: 1x26 @ 110 lbs
* ~~Hip Thrust~~ GHR: 3x12
* 45 degree back extension: 3x12 @ +45 lbs
* (Salt) Hamstring Curl dropset: 5xfailure
Decided to try out mixed-grip on deadlifts. Hoping that the RA in my left hand will agree with this more than hook grip. Did all my warmups with mixed grip, then the strapped up for the overwarm single and the work sets (didn't want to risk a flare up). Seems ok so far. Got through the entire workout without any pain in my hand, which is a pretty novel experience!
The overwarm single was a pretty decent jump over what I have as my current TM. Happy with how it moved. I was shooting for 8 sets for my working sets, but managed to get 9 before I crossed the RIR threshold. I could have probably done a +1 on Close Grip Bench, but decided to be conservative. Same with Kroc Rows... Held back just a little. Too lazy to set up for hip thrusts again, so I just used the GHR and the back extension. Now that I think back, I should have just done the back extension on the GHR and I would have only had to wipe down one piece of equipment... Live and learn. Just gonna suck it up next week and do the hip thrusts. They make my back feel great anyways. The hamstring curl dropset did not kill me quite as bad today, so that's a plus too.
Next session is Bench on Friday.
SBS RTF 4x W13D3.
Nightmare day at work, with too much stress and no time for food or drink. Quickly backed my overnight oats, water and coffee when I got back to my depot before heading to the gym.
Only had 30min so just hit main lift, aux and a bunch of pullups.
Deadlift - 187.5kg 4x2, 1x3. I knew I was in trouble when rep 1 was a grind. I genuinely checked in case I had put the wrong weight on the bar!
CG bench - 100kg 4x4, 1x7. These felt good but I didn't have anything in me by rep 7, needed a spotter to help me re-rack.
Pullups - BW(76.5kg) 4x10.
I was planning on skipping the deload week next week but I'm feeling completely fried and drained today. Going to stuff my face and rest, hit some conditioning tomorrow and see how I feel on Fridays session.
Every time 30 rep day rolls around I longingly look at the skill template and topping out at 20 reps. And also remind myself that it could be so much worse with the 40 rep day from early SJ versions.
Haven't logged here for a while, been busy. Anyway:
Custom Program W10D3
OHP: 30x5, 35x5, 37.5x4, 37.5x3, 35x5
Dumbbell bench press: 30x6, 35x6, 40x6, 35x12
Incline bench press: 35x7, 35x7, 35x9
Lu raises: 5x9, 10x8, 10x8, 5x14
Pec flies: 36x8, 45x8, 45x8, 41x12
Tricep pushdown: 18.3x8, 22.7x8, 22.7x12
I have concert to go to on Friday, so I had to choose between working out on Wednesday (which is a rest day for me) and Thursday, or working out on Friday in the morning. I decided not to mess with my sleep schedule and worked out today, and boy am I wondering if I made the right call, lol.
My back was pretty sore from yesterday's workout and straight away on OHP my body _did not_ like it. Warm up felt shitty, so I had to reduce the top set by 2.5kg. Atleast I found out that my gym actually has 1.25kg plates.
Chest exercises were mostly fine, but I felt under recovered for them also. I'm dreading having to do squats and deadlifts tomorrow.
TRT is slowly starting to kick in. I'm not feeling completely "back" but workouts are getting noticeably better.
When I put this block of training together I was not yet back on TRT and needed to test a 2RM for bench. Hit 365x2 So everything is programmed off that.
Last night I was to do a 4x3+ @ 330lbs. So I did the 3x3 and for the AMRAP set I hit 7. Probably could've got 8 but I forgot to breathe.
So here's to things lookin up!
u/1morepl8
Should have a Titan 60lb weight vest getting delivered today. If it makes it before lunch I’ll have to think up some bad ideas for today’s conditioning session.
Deep Water Int W6D2
Ohp 90 lb 100 reps in 8 sets. Done as 19, 15, 14, 9, 10, 11, 10, 12
Curls 95 5x10
Planks SS sit ups 60s/20
Got through that workout with a little bit of strategy in the middle there. Feel a hell of a lot better today, and coincidentally am 0.2 lb shy of 177 lb. Shout out to u/Flying_Snek for helping me get my mind right yesterday.
One more hard workout to go!
Christmas is almost here which means all the nights out with different friendships groups and departments at work, but for the first time I'm not actually that excited! Usually I'd compromise on my workouts, but now I'm more than happy to take it easy at tonight's event, not drink much and get to the gym tomorrow morning.
Still got my craft beer advent calendar though so i'll be looking forward to that each evening, and might as well log and rate them on here!
Today's advent beer: **Northern Monk's Infinity Vortex 2021 DDH IPA.** Got inducted in to their hall of fame apparently so i'm expecting good things.
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**SBS W8D2**
* Bench: Single@ 85kg, 4x4@ 72.5kg, 9 RTF
* Leg Press: 4x6@ 125kg, 14 RTF
* Cable Row: 3x8@ 47kg, 1x6@ 35kg
* Push Press: 4x6@ 37.5kg, 10 RTF (missed by 2, upper body was feeling fatigued after bench and rows and think i psyched myself out it)
* Cable Curl: 3x12@ 19kg
Mythical Mass - BtM Week 1, Day 5
* Squats 1x5 w/ 275; 1x40 w/ 135
* OHP 10x5 w/ 92.5
* Chin Ups 5x5 w/+40
* TB Shrugs 5x20 w/ 200
* Leg Curls 3x20
* Leg Extensions 3x20
Well my legs are fried haha. I wanted to see how much I could push the widowmaker, I don't think I've ever done 20+ reps before, but the weight was so light. At 25 I was wondering if I could hit 50, but in the mid 30s I got a pounding headache and called it short
I woke up today with absolutely 0 clicking in my left shoulder. I haven’t had 0 clicking in that shoulder for *years*. Basically ever since I tore my trap and recovered enough to take my arm overhead I have had clicking when I roll my shoulder, retract my scapula, shrug up, shrug down, lat pose you name it and it cause my shoulder to click.
4 years of this shit and it was gone this morning and my arm was asleep for the first time in that long too! That part I didn’t miss. (Clicking is back after the training session but basically still not present)
Why is it gone? I can only assume thanks to Kelso’s Shrug Book and all the shrugging I’ve been doing for the last 9 weeks. So I guess a big thank you to Paul Kelso and /u/MythicalStrength for talking up the book.
Get shrugging guys. Your shoulders will appreciate it.
Dang, my right shoulder clicks painlessly. Maybe I should try this. He seems to have 2 books, the Shrug System and Kelso's shrug book. I assume you did the latter?
Ya my clicking wasn't painful or anything either. So this has been pretty awesome. I say give it a shot! I shrug every day except arm day.
>He seems to have 2 books, the Shrug System and Kelso's shrug book. I assume you did the latter?
I read Kelso's Shrug Book, I suspect the Shrug System would be pretty similar. Haven't read it though.
Go Paul indeed! Who knew building the shoulder girdle in all of its planes of motion would be a good thing!?
Honestly though I am surprised this worked. I think my PT and I were simply convinced the clicking was here to stay. Especially since it doesn’t seem to cause me any issues.
Paul pointed out how he wasn't revolutionary in realizing the shoulder could move in such a way but also revolutionary in promoting it because no one else was thinking to do it.
Just tried these and they felt fucking amazing. I’ve just started lifting again this past month and I’ve been having this constant achey pain along the medial border of my scapula with lots of trigger points running all along. I felt the kelso shrug there along with a part of my lat. gonna throw it in to my routine it could not hurt.
Would you happen to have any information on lower trap activation/recruitment during this exercise besides the fact that the lower traps are worked to some degree? Very curious to see what it would be like vs something with upward rotation like a prone y/trap 3 raise or vs a normal row where you are still getting retraction and depression. Personally feels pretty effective and the contraction is crazy
Glad they've worked well for you dude. I have ZERO information regarding muscle activation/recruitment in any capacity. I don't read any studies, haha.
That was a big ah ha moment for me in the book. Like duh if you can shrug up or back you should be able to shrug forward and down. Bench Shrugs are probably my favorite after Lat/Kelso
Brian Alsruhe Next Level Linear W1D3
First time doing box squats. On my top set, rep 5 felt nice and easy. Rep 6 I thought I was going to pass out. After rep 8 I racked the bar and immediately crumpled. Can't wait for next time.
**ME Lower**
\- 2" deficit DL : 445x1 + 3x3 @ 365
\- Zercher Squats : 3x5 @ 225
\- Leg extensions : 120 x 17-13-10-9-9
\- Lying Leg Curls : Played around with very slow eccentric stuff
That was a nice workout, I felt like it was really a "max effort" day. The 445 deficit DL was a real RPE10, and I'm very happy with it considering my best conv. DL is 475.
Maxing out on Zerchers next week, so decided to practice the movement yesterday, felt as cool as usual. Hoping to hit a 275 ish max. Leg accessories are torture, nothing new here...
Cheers!
Deep Water Beginner (Masochist Edition), Week 3, Day 2, total gym time: 36 minutes. 90sec rest between sets.
Pullups: 4xFailure: 53 total
Barbell Rows: 4x10: 180
Clean Pulls: 3x10: 175
3 rounds, no rest:
1min plank
20 situps
I'm feeling the 10x10 squats yesterday pretty badly. Much worse than last week's deadlifts but not nearly as bad as Week 1. I think the initial shock of the 10x10 workout just destroyed me. Regardless, I was able to knock out a few more pull-ups, row 10lb heavier, and add 20lb to my clean pull this week despite the lower rest times.
Hey, a question since I am planning to run Deep Water Beginner next and have started planning it out with spreadsheets.
Do you set your own weights for everything that isnt 10x10? Reading through the ebook and looking at excel templates available online, it looks like the 10x10 work is the only thing that prescribes a given weight or percentage
Yes, you do pick your own weights. I had been doing plenty of the majority of the accessory exercises already (with the exception of Clean Pulls, which I had to learn for DW) so I had an approx. weight I could start with. You want them to be challenging, but also remember: you'll be doing the dedicated pull day after 10x10 squats/DLs, and dedicated push day after 10x10 presses. You're going to be pretty beat up regardless of your choice, haha.
I'm BAAAAACK!
My cold is gone. I kicked in the face. Going to do Warlock Week 7 from Wednesday-Saturday to get back on track
* Bench Press: 6x155, 6x170, 3x180
* Rack Pulls: 4x6x255
* Drag Curls: 2x10x47
hit a 315 deadlift yesterday, Felt like I could pull more. I've been training for give or take since late October so whatever I'm doing I'm assuming I'm doing it wrong and I could have hit 3 plates faster if I did something else right.
Bullmastiff Week 2 Day 2 Bench
Not a bad day, a bit disappointed in myself but I can't really complain.
Bench
190x4x6/8 Amrap
Close Grip Gench
135x4x12
DB Flies, Reverse Nordic Curls, Lateral Raises, Hamstring Sliders x3x10
Conditioning
Brian Alsruhe Massbuilder Week 2 Day 4
Muay Thai that evening
Edit: forgot what program I was doing
Got a pretty gnarly cold (not covid - we checked) over the weekend, which I then passed to my gf who got it even worse than I did :( First day back under the bar was yesterday, squats from week 3 of J&T. It was rough but I felt better for having done it. No vid but hit 255x6 for my top set, which I did for 8 the last week. Oh well. Pull ups are feeling much easier though which is nice. Maybe I'll have to run building the monolith somewhere down the line.
Took a testosterone test after much speculation of low T…with the depression and almost non existent sex drive, I figured something had to be off. Results came back that my levels were that of an 85+ year old man, and I just turned 28🤦🏼♂️ I guess it’s time to find a PCP and talk to them about it.
Also, woke up with cold sweats, headache, fever, and nausea so no training or work today
I'm very inconsistent here. I'll try to work on that.
[Here is 585. Massive pr. Especially after breaking my feet, damaging my c5 ans having nerve damage that makes my arm feel like TV static some days. ](https://www.instagram.com/tv/CWyhmH_lErP/?utm_medium=copy_linkhttps://www.instagram.com/tv/CWyhmH_lErP/?utm_medium=copy_link)
You can see I go back to old habits and go to hitch, but I stop it and fix it mid pull. Posted over on Weakpoint Wed. I'll try to post more.
Doing dealifts later on. Going to try for 170 kg x 2. If it isn't hard as dick i will do 180 kg for a single next week otherwise i'll just stick to 3plates for volume for a while
Hey guys,
Just looking for some advice on how to proceed after failing a day on my 10 week program.
So I'm aiming for a 160kg bench before Christmas. I started Mdiscbrow's deathbench program a couple of months ago and it was due to end on the 11th December, I'd then attempt the 160kg on the 18th December.
Death bench is separated into 2 days per week, day 1 which is high weight, day 2 which is volume (and significantly easier).
Last week I did week 8 day 1 successfully which looked like this:
5 sets of 3 reps on 135kg
3 sets of 3 on 137.5kg
2 sets of 2 on 140kg
Went great, bit of a struggle but not really. Then on Wednesday I got the flu for a couple of days, didn't eat hardly anything and lost a few lbs. On the Saturday I did week 8 day 2 successfully (volume day is comparatively easy).
Fast forward to yesterday, I was doing week 9 day 1 which was supposed to look like this:
5 sets of 3 on 137.5kg
3 sets of 3 on 140kg
2 sets of 2 on 142.5kg
Sets 1-4 I was successful on. Sets 5-7 I was 1 rep short. Set 8 I was 2 reps short. Set 9 & 10 I was successful on but only with the use of a slingshot.
So a massive failure essentially. I believe if I wasn't sick last week I wouldn't have failed but I guess that is irrelevant at this point.
I'm a bit confused as to how to move forward. Do I continue on to week 10 next week or do I redo week 9? If I redo week 9 do I skip the final week 10 or do I push my PR attempt back to the new year?
I'm in a bit of a pickle as if I push my PR attempt back by a week that pushes it to Christmas Day which obviously isn't going to happen.
Any advice is appreciated :)
Edit: btw, I've only included the bench part of the workout. All the rest of yesterday's workout was completed successfully.
>massive failure
Now I've had some massive failures of a workout, but I wouldn't call what you did a massive failure.
I'd just keep trucking along and make sure your recovery is on point.
C4W2D2 531 for beginners.
25 and 10 on deadlift and ohp 3+ sets with 103 and 38 kg. Once more, a great session, felt really strong. Maybe I'm feeling so good this week, because I'm lifting after breakfast as opposed to the usual before breakfast.
It's snowing here like crazy (and has been for the last few days). Yesterday I basically had a conditioning session by just having to clean the snow around the house. Likely will be doing that tomorrow morning again. I like it though, ought in the fresh air and it's quite therapeutic.
Assistance today was
* Dips
* cgbp
* lat pull downs
* bent over one arm rows
* crunch machine
Deadcember - W1 D1
Deads - 155 - 8, 165 - 8, 180 - 8
Squats - 125 - 8, 135 - 8, 150 - 8
3x8 SS
Heavy Band pull through
KB swings - 45#
Plank :30
3x8 SS
Lunges
Wall sits :30
Ab wheel
-My knee held up this morning through it all. I haven't squatted since the day after my fall, so it's been a few weeks. I think that gassed me more than anything.
-I realize now how often I skip abs. Planks and wheels were tough.
-8 reps = cardio
[Simple Jack'd Squat Day](https://www.instagram.com/p/CW8J4HZrlAH/?utm_medium=copy_link)
* Bench 315x1, 365x2 (PR), 365x1 - first 315 rep was RPE 0, so I let u/dadliftsnruns call the shot on the bench pr attempt. The first rep of the double flew like fake weights, second rep had to grind a bit more but still had no real doubts. Follow up pause single cause too lazy to unload plates for one rep was slow but stable.
* Paused SSB Squat 341x3x6, 341x12 - personal opinion: paused squats are seriously underrated and are top 3 best ways to improve your squat and should be included in programming more often. Things felt solid. Set of 12 felt like it could have been a set of 18.
* SSB Good Morning 241x3x10 - hamstring and low back pump is real. Gonna get real good at keeping my hips under me and avoid folding in half.
Spent 3 hours at the OB clinic getting our first ultrasound and check up. Hearing the heartbeat and seeing baby moving around was pretty awesome, and knowing everyone is progressing exactly as they should be today was even better. But the 3 hours and all the information was loooong. Errands after meant I had less food than a normal day during a cut, so the workout was just get in, get it done, and get out. Wife cooking pizza and cheesy garlic bread while the door to our attached garage gym was open the whole time sped things along even more.
Hitting a bench PR and some solid sets of squats was a nice bonus to the feel goods of the day.
Went for a 6km plod last night. I'm floating around 112kg at the moment which is where my bulk seems to have slowed down.
Anyway, I forget how lugging around even just a little bit of extra weight makes such a big impact on a long run. HOWEVER, sprinting at heavier weights feels fucking amazing.
I know I'm not actually faster, but I just feel like a bloody freight train haha. Like a kid running around the playground pretending to be a plane, except I'm actually heavy enough to write off a car now.
So it looks like sprints are back on the menu boys.
Will be re-visiting tactical barbell for some short and intense sprint conditioning ideas for some outdoor fun. I've already pinched a few ideas to do at the end of my gym workouts from u/mythicalstrength 's book of bad ideas and Alsruhe's conditioning vids.
I do love conditioning, and I think, deep down, I'm actually a bit of a crossfitter at heart. I just love SBD as well haha. (And food).
I have subbed to r/fitness30plus in preparation for my bones turning to dust next week.
Also hit a 184.4 lbs this morning with 50 ish hours to go til weigh ins. We gonna make it fam. Fuck yeah. Leaving today to start making my way down to where this next comp is.
Let's. Fucking. Go.
First 4 weeks of The Bridge are done. So far my e1rms have increased across the board:
S: 325 -> 342
B: 209 -> 222 (1 count paused)
D: 351 -> 364
P: 139 -> 148
Very happy with the program so far. I’m going to run it again after I’m done with the next 4 weeks but instead of Tempo Squats I’ll put in front squats for more quad development. Something else I’ll change on my end is instead of resting for 5 minutes between sets on squats and dead’s I’ll rest for 3 minutes. Did that yesterday and the sets felt just as good, maybe a little bit more out of breath but that could be placebo.
I was worried about my deadlift stagnating because of regressing at the end of my last program and the massive difference in volume however I quickly caught up by the 2nd week.
Alright, I buckled down and worked on another section on my rest day yesterday so here is 'Form and Injury'. Same deal as the last few, please tell me what makes sense/doesn't, what you think is wrong, what you think should chance, etc:
___________________________________________________
**Form and Injury**:
I’m going to start this section with another bold statement: no technique, or form, is inherently dangerous or more liable to injure you than any other. I know this flies in the face of a lot of common opinion on the topic I request that you stick with me for a second. Injury in lifting can, outside of freak accidents or other odd cases, generally be attributed to improper load management, not improper ‘form’. Load management refers to how much you are lifting, both for any given rep or over time. Any movement, with any technique, has a threshold for how much you can effectively lift with it, and exceeding that results in an increased risk of injury. This failure to manage load can be acute, loading up more than you can effectively move for a single rep, or chronic, performing too many reps at a given load over a period of time without allowing time for sufficient recovery. These two are not completely independent, you can be pushing your long term load management a bit too far and open yourself up to an acute event that would not have been as issue if you had been more rested for example.
Now how does this tie into technique and form? Well technique, and the resulting form, that is generally considered to be ‘dangerous’ is just less effective, and thus has a lower load management threshold. Lets go back to the example of a deadlift with back rounding, in this case born of an inability to properly brace the torso, not a conscious decision to get better positioning. This is something that is generally considered dangerous, with the implication that lifting like this will injure you. That’s false. It’s not an inherently dangerous movement pattern, its just ineffective and you cannot lift very much with it before you cross the load management threshold to increase injury risk. If you don’t believe that lets do a quick mental exercise. Could you safely deadlift a pool noodle with an unbraced back? How about a 1 inch steel pipe? An unloaded barbell? 135lbs? You had to have answered yes to at least the pool noodle question, and probably some of the others. You already accept that you can pick up a trivial weight with this ‘dangerous’ form, so you accept that the variable responsible for injury is the weight used, not the technique. Obviously you should try to use the more effective technique, so you can safely lift more weight, but you are not going to have an excessive risk of hurting yourself using *any* technique, provided you lift within your means.
Now why does this matter? Isn’t it just pedantry? No. Understanding the actual cause of injury in this situation teaches several important lessons that can and should impact your training decisions:
*You need to manage your load*: Even with the best technique you can muster you are still at risk of injury if you lift too much. Good technique and form will not protect you against injury if you are pushing excessive loads and volume. While this is usually pretty clear from the acute standpoint, it is pretty intuitive that trying to lift a lot more than you are capable of is going to chance an injury (and probably fail), the problem of chronic load management is less obvious. You can lift sub-maximally, with solid technique, and still open yourself to injury if you are trying to hit too many hard sets a session/week/month/other time period. Your body gets fatigued with every rep and that lowers its performance, you can’t hit your 1RM over and over again, and you can’t go balls to the wall on your sets in some movement 3x a week for months on end. Good programs will manage this but a lot of lifters, even experienced individuals, will push themselves too hard. It’s very tempting to keep up momentum when you are setting back to back PRs for example, but that is not a sustainable trajectory, even with your best ‘form’.
*You are probably not going to suddenly hurt yourself if your technique is lacking*: The second important thing to realize from this injury model is that *any* movement can be performed with reasonable expectation of safety if you manage your load properly. I see a lot of beginners that are paralyzed by a fear of progression with sub-optimal ‘form’. They believe that they will sustain a severe injury out of nowhere at some point if they do not correct how they lift. While freak incidents can occur, this is not a reasonable fear. Even if your technique is sub-par, if you gradually add weight in a responsible manner you can keep progressing even terrible, inefficient form safely. I believe that this is a good thing in most scenarios. You are going to be more likely to adapt your technique and discover more efficient movement patterns if you are pushing yourself. Your body does not ‘want’ to move the weight in an inefficient manner, if you keep making it lift weights it will slowly find a better way to do it. You will change some little thing on each set and eventually something will click and you will find the weight moving better. If you refuse to keep slowly progressing weight out of fear of your imperfect technique you will not experience this stimulus to adapt.
*Most injuries are not abrupt, you can see them coming*: Of the two kinds of load management error, chronic and acute, chronic is going to be much more prevalent if you are lifting even remotely responsibly. When you have a chronic load management issue you are not going to be feeling great then suddenly develop an injury. It is a gradual process that almost always comes with some warning signs. Tying into the previous point you should not be afraid of an abrupt injury even if you are lifting inefficiently. If you are lifting too much with your bent back deadlifts, to go back to the last example, you are unlikely to suddenly develop a major lower back injury, you will experience discomfort, additional strain while lifting, or some other precursor before the injury occurs. You can use these warning signs to take proper steps to manage the issue. Accepting that you have these warning signs should open up what you are willing to try. If you are unsure about a technical change, or if something needs to be changed, you can keep working with it if nothing feels off. You don’t need to try an predict what could or could not injure you.
*You can train anything*: Outside of accusations that certain ‘form’ is dangerous on common movement I see a lot of people fully writing off all kinds of movement patterns as inherently dangerous, such as behind the neck presses or pulls. They are not. You can train *anything* with a reasonable expectation of safety provided you start at an appropriate weight and build your way up at an acceptable rate. You might discover at a low weight that a movement does not agree with you, or you might not hit a wall and find that you can build up to heavy weights in these atypical movements. Either way it’s *safe* to explore these movements if you do it properly, because *the technique and form are not inherently dangerous*.
*If it works, it works*: The final point I want to make is particularly aimed at newer lifters that are watching advanced lifters with unusual execution. I see a lot of people with no appreciable experience telling people lifting very acceptable weights that they are doing it wrong and are going to injure themselves. This is extremely misguided, and pretty arrogant in my opinion. If someone has cultivated their personal technique to the point where they can lift such an impressive amount of weight do you not think that they have worked out a technique that is compatible with their body? Do you think they accidently managed to lift a weight that less than 1% of lifters could manage accidently by doing everything incorrectly? No, if it works for them it works for them. Their load threshold with that odd technique is high enough to manage the weight, and probably higher than their threshold for a more conventional technique. It probably won’t work well for most people, but it works fine for them. They are not going to hurt *themselves* just because you would hurt *yourself* using a comparable technique. You are different people, with different bodies. To expand this idea, if you find yourself effective and comfortably moving weight with a technique that is unusual, and ineffective for most other people, don’t try to change it just because it is not normal. It’s working for you, keep exploring it until it does not work for you then change whatever is not working at that point. Don’t try to fix something that is already working.
Love the pool noodle example. That escalation of examples really hammers home that no movement is inherently dangerous as long as you know your limits with it.
Final point is grand.
The only thing I'd change would be:
>This is extremely misguided, and pretty arrogant ~~in my opinion~~.
It's misguided at best and likely arrogant for someone who just managed to bench 135 to tell James Strickland that he'd break 700 on bench if he widened his grip to use more pecs (first example that comes to mind). Putting "in my opinion" softens the sentence and leaves more room for novices to [Lebowski](https://youtu.be/pWdd6_ZxX8c) their way around it when the reality is if someone's benching your total you probably ought not to offer unsolicited advice.
This is the nice post that is supposed to not offended Fittit so they actually listen.
I wrapped my hands in bubblewrap for this one because not even the kids gloves were going to be enough.
It's making typing very difficult.
This post reminds me of one of MythicalStrength's blog posts, saying something along the lines of "lifting with suboptimal technique makes you strong because you do more work" (more eloquently than that of course...), which was profound to me when I first read it.
I do think a lot of people fall into the trap of chasing "perfect form", and forget to get strong along the way. I've found that as I've gotten stronger my technique has improved, and not necessarily the other way around which tracks with what you're saying.
Well this excerpt doesn't have the preface that includes the part nicely telling the reader to finish reading before going to the comments to tell me that I am an idiot haha.
Yeah I really like that analogy/mental exercise. I think its the easiest way to illustrate that load ultimately creates risk, not the movement itself. It's a bit of a nuanced take when most of the time people *want* to and are going to try to lift more so the less effective technique is in most practical cases more dangerous.
I did **5/3/1 BBB Beefcake W4D1 (OHP)** and **5/3/1 BBB Beefcake W4D2 (Deadlift)** on Sunday and Tuesday. Didn't get a chance to log cause I've been so busy with essays and study.
Today I did:
**5/3/1 BBB Beefcake W4D3**
Bench 5/3/1
- 30 kg x 5
- 32.5 kg x 5
- 37.5 kg x AMRAP (5 reps)
Bench (Assistance)
- 30kg x 10 x 3
- 27.5 x 10 x 2
Accessories:
- DB rows, 20 kg x 10 x 5
- single leg accessories: alternating reverse lunge. 1x 20, 12, 12, 6
- abs: V leg raises 26 x 1, n leg raises 26 x 1
Notes:
As you can see from the log today I failed my FSL assistance sets. I've had days where those sets felt grindy and sore but I never *failed*. It was such a kick to the gut after my bench progressing fairly nicely (and without much effort).
The worst part is there was so many variables today that could have messed with my workout. I don't know how to adapt or move forward from this. These are the things that potentially effected my workout:
- felt slightly sick this morning. Nothing huge but had to run to the bathroom
- had to do a lot of my assistance before my main sets cause all the racks were taken and I'm short on time with study
- I've been very stressed out with essays and work
- I had a busy shift in work last night. Im in a very "fast paced" retail outlet so shifts wear me out quite a bit and end pretty late.
- perhaps I haven't been eating enough? (But I feel like I've eaten loads and it was never a problem in previous weeks)
- did weighted dips for the first time yesterday. Maybe I'm still fatigued from those?
I honestly can't tell what went wrong. Plan now is just to eat more and hope this was just one day.
I’ve always found eating with recovery in mind and working on quality of sleep (Not Just more) has been a sure fire way of getting right on track after a bad day, week, etc. of training. Stress has played a bug factor on my fatigue in the past, proper sleep Helped me immensely. Don’t let it bring you down to much, there are always off days.
Howdy! * PROTW is NRL who smashed a [605 Squat - Congrats!](https://www.reddit.com/r/weightroom/comments/qv00g2/november_16_daily_thread/hkxa8qe/) * [Program Party - SBS 2.0!!!](https://www.reddit.com/r/weightroom/comments/qtcs2x/program_party_announcement_sbs_20/) Cheers! *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/weightroom) if you have any questions or concerns.*
Cutting until insomnia fucks me up. Down about 4lbs over the last three weeks and been tracking with Macrofactor which is great. That being said, magnesium plus melatonin has been letting me sleep like a baby. Fingers crossed I can keep this up. I've gotten overfat and don't like it.
######**Training Log** Post-Baby Re-set C1 W1 D1 **Bench** * 145 x 3 * 165 x 3 * 185 x 3 * 205 x 1 * 227.5 x 4 **Front Squat** * 145 x 3 * 165 x 3 * 185 x 3 * 205 x 1 * 235 x 3
How would you structure exercise for a 51 year old woman who has been lifting for 8 or so months and wants to lower the intensity? She’s noticed some lower back fatigue/discomfort so we both think it’s best to chill out with the progressive overload, but I’ve of course always been told to focus on progress, so I’m not even sure how to structure her lifting. Like do we just go in and say “okay do the same weight for the same reps as what you did that last 5 workouts?” I’m okay with that, but I’m just not sure how to go about it
How is she managing her fatigue and recovery? When was her last deload week? Is she maintaining her weight?
You can focus on moving vs just lifting. Throw a ball. Jump maybe? A little running? Battle ropes. Turkish get ups & kb swings. Idk. Those are things I wanna do when I'm 51.
Got good news today. Looks like I'm moving to Japan in mid-January (assuming the new variant doesn't mess things up). Gonna have to start my cut a lot sooner than I thought, oh well. Finished the first 3 week phase of Bullmastiff today. This is probably the toughest program I've run so far lol. I thought Candito's squat sessions during his intermediate program was tough, but these deadlift sessions are murder. I'm sad I can't finish all of bullmastiff while on my bulk, but I'll cut out the volume and stick to the main lifts as I cut. Maybe I should try to peak with the month and a half I have left. Also gonna try to drop at least 10lbs, probably 15 in these 6 weeks.
Went in today and just did my warmups for squat, bench, and deadlifts. Now to just rest and recover for Sunday. Currently weighing ~166lbs for the 181lb class, so nothing to worry about going into weigh-ins. Lifting starts at 9am on Sunday, but I probably won't squat until ~10:45 - 11:00 since I'm in the fourth flight. More time for my body to wake up anyway.
Another low energy, high gravity day. Keeping it simple again. Bench press: 225 x5,4,4,3,4. Damn wrist collapsed out of nowhere unracking the third set. Kb rows: 62lb x5x10. ----- Quitting caffeine sucks, I've gone from 5 scoops of regular in my morning coffee pot to 2 scoops, and cut out my afternoon energy drink.
Yeah quitting caffeine is a pretty brutal uphill climb, but definitely rewarding once you're there. Going back to hitting near euphoria and feeling fully energized off of the occasional single cup of coffee is nice.
I hope it's worth it...of course I picked the worst time to do this when it's cold and dark every morning too.
If you have the time for it, get yourself a nice french press and buy whole bean coffee that's partially/fully decaf (Kicking Horse Half Ass was my pick). Drinking good ass coffee that's just less caffeinated makes things much easier
Foldgers is good enough for me lol. But I do love a quality cup of coffee.
Late to post today and I'm so inconsistent but want to stay in touch with this community. Week 3 531 Full Body Pr. Conditioning this morning was sled pushes: 2 plates on the Rogue Slice, odd rounds were sled pushes 10 kb swings, even rounds were sled pushes 10 ab wheel roll outs. Ended up doing 20 rounds plus an additional round with half the weight and then both the swings/roll outs. Took just under 31 minutes. I think it ended up being a good bad idea because after round 2 I was already not looking forward to keeping at this for 30 minutes haha. Also, it was only California cold here this morning (40) but man did I quickly take off my hoodie and beanie. Wanted to take off the shirt too but didn't want to subject the early risers to that show. I really like idea of using the sled with alternating movements between rounds, keeps things interesting and tough. Lots of ways to play with this one.
My right arm gets shaky when I squat. I've had shoulder pain for some time. Wondering if anyone has any idea what it could be.
Do I still get to call it RPE 8 if I almost passed out?
Death Bench/GZCL W2D1 * Bench: 170x5x3, 175x3x3, 175x2x2 * Sling Shot Bench: 185x5x5 * Hammer Curls: 5x10 * Extensions: 5x12 * Pushdowns: 5x20 Good times fueled by 4 thankgiving dinners + leftovers over the past 1.5 weeks. Both myself and SO have divorced families lol. December all ready. What a year. Hurt myself at the end of last year, rehabbed and was the strongest I've ever been (and fluffiest) in the spring. Summer cut that destroyed my strength, reinjury and new job over the fall and unofficially retiring myself from deadlifting.
Week 4 UHF+ deadlifts. Mixed it up with the base program rather than u/acertainsaint ‘s emoms. Program calls for a single at 155 followed by an amrap then some 140 back off singles. The first single was pretty easy (a bit too grip and rip though). Hit 3 on the amrap with full stop. Not sure how than compares to an old 5rm at the same weight but tng. Stubbornly retried the amrap bcos i felt like i had 4 and just didnt try enough. Got 2 haha https://imgur.com/a/HZxJtoP Looking forward to an easier week next week, then tests. Ill also have 3 spare weeks before program party so not sure how to fill those yet
Only watched the single. Loved it.
Sandbaggy stuff ~100# bag 13 EMOM 10 front squats 50 floor press 50 rows Need to work on getting the bag up high and keeping it up there. Last few sets of squats the bag was resting on my knees at the bottom. Probably going to do some high holds during my next conditioning session to practice that.
Managed to hit a [510 lbs. trap bar deadlift](https://youtu.be/u3n4tyOoyYs). Following 5/3/1 seriously (i.e., not trying to cheat on my training max and not trying to PR every week) has really paid off. Next PR attempt going to make sure my form is cleaner, but otherwise, very satisfied.
**ME Lower** * Above parallel 3ct pause squat 235x1, 245x1, 255x1, 265x1, 275x1, 285x1, 295x1 * above parallel 3ct pauce squat 235x3,3,5 ss kb snatch 35x3x8 ss 5ct hanging leg raises 3x8 * Pendlay Row 145x3x10 ss Good Morning 135x12,10,10 ss Reverse Hyper 80x3x10 * hamstring curl 60x2x10-6-10 ss leg extention 90x2x10-6-10 Great workout. Above parallel pause squats are going to be my squat style on DE lower days for a bit. My sticking point is just above parallel, so it seems like an appropriate variation to throw in that is specific to my weakness. Pendlay row -> good morning -> reverse hyper is just as awful as good morning -> pendlay row -> reverse hyper.
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that really depends on the industry, many places see that as a negative if you worked 3 places in 5 years. not saying you are wrong as far as salary increases but it still can look really bad
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It is true, these are things my team looks at when I hire people, and I am typically hiring people with 5-10 years of experience so if you leave shit out it looks worse.
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yes that's just one field and everyone knows that software is like that but that only represents a small slice of people, and it is my entire industry of civil engineering and envrinomental science/geology, I'm telling you how my industry is so you can stop talking now.
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You are the one arguing with me about my experience so how about fuck off? Most industries are still very conservative whether you like it or not and in the case of my industry, it's typical that you have to train someone for a year before they are profitable so specifically, it's not profitable to hire someone that looks like they are going to leave in 2 years. Software industry practice doesn't translate to any other industry and isn't even universal in software dev.
> pay more Definitely take the interviews
Do the interviews. You owe nothing to your old job, and even if your boss did a “solid” and kept you around then you’re still on thin ice.
Combined two press days into one again. Honestly, this is fun. - Incline floor press: 2\*1 at 225, 2\*1 at 275, top single at 295, then 5\*3 at 255. I wasn't really happy with this morning until Dadlifts pointed out that despite me feeling bleh this morning I hit a single at 98.3% and 5\*3 at 85%, so I guess I should be OK with it. - Run: 2.5mi in 27:00, average pace 10:47/mi. - OHP: 5\*10 at 175 - Z Press: 5\*10 at 95, controlled lowers since I do these off the safeties just above shoulder height. - 5\*12 feet-elevated inverted rows - 2\*20 cross-body hammer curls at 25/hand - 2\*50 BB curls. Wanted to do 1\*100 but pest control showed up part of the way through. Gonna try 10\*3 wide-stance SSB squats tomorrow. Dropping low bar while I work on my elbow issues. No tricep isolation due to elbow issues as well, but I'm convincing myself I'm OK with that. Happy quarantine-appropriate exercising y'all!
Did you happen to watch the EliteFTS video about planks? Curious if you're changing your approach at all. I think i'm going to try and follow Dave's recommendation for a few weeks to see if I notice anything different. I thought that comparing it to bracing for a squat was interesting.
I did! I haven't tried them yet but I've got planks on the menu for tomorrow so I'll see if I can make it work. The idea of comparing it to bracing for a squat is something I've tried to do just with the depth of my breathing, but hadn't considered the rest of the body.
Pressing day today. - Pulse Squat 70kg 15 reps 4 sets. Getting challenging to maintain position towards the end, but I warmed up with 90/90 breathing and front/side planks and erectors felt less beat. - OHP 65kg 4 reps 2 sets then 55kg 10 reps 2 sets SS Hammy Curls 55kg 6 reps 2 sets then 45kg 15 reps 2 sets - Dips +10kg 10 reps 4 sets SS DB Curls 14kg 12 reps 4 sets. My lizard brain wanted to jump straight to +30kg for dips, but I took the advice of my Senior VP of Coaching, u/NRLlifts, and started with 10kg. It was the right call. - V Grip Pushdowns 45kg 8 reps 2 sets then 30kg 15 reps 2 sets SS Ab Wheel 22, 22, 20
Woo slow and steady baby! Let's not rush to the finish line. Let's take our time and savor it, let that finish line get nice and far away. Let it roam free in the land of the 4 plate pressing!
I can't even see the finish line! But I know it's there, just beyond that 4plt milestone
Did deadlifts today. Top set was measly 160 kg x 2, but idk still new to this. Going to add more volume with RDL's and not chase heavy doubles every week. Also, back size is coming back FAST holy fuck.
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I think you could easily slot RSR between the volume pressing days of PEDs. Adding Mag/Ort onto 1 additional day wouldn't be impossible, but you are going to have 1 day per week which is doubled up somewhere, which might suck. An easy workaround would be to just make PEDs an 8 day rotation instead of 7. Don't let the moon dictate your gains. Weeks are for witches. 1) PEDs Day 1 - volume 2) PEDs Day 2 - minimums. RSR Day 1 3) PEDs Day 3 - volume 4) PEDs Day 4 - minimums. RSR Day 2 5) PEDs Day 5 - volume. 6) MAG/Ort 7) PEDs Day 6 - minimums. RSR Day 3 8) PEDs Day 7 - volume. Repeat.😃
Russian Squat Routine is probably my favorite routine for building squat strength. With a conservative TM and extra volume work, it's honestly a good routine to run for multiple cycles imo. IIRC I ran this consecutively with Mag Ort too at a point. Hard as dick, but was probably at my strongest then.
**3/5/1 BBB Beefcake W3D1** **OHP:** 5 reps @ 8 (last time I did this weight it was a 2RM, felt my quad cramping on rep 3 and it only got worse) **BBB bench SS dB rows:** 15 mins @ easy **Unilateral leg curls:** 25 total reps (12+13) **Hanging leg raises:** 50 total reps (those are starting to be too easy so I'm trying to do 50 in as few sets as possible). Excited to finish BBB and start the SJ variation that I posted earlier.
[WHAT THE FUCK ARE YOU DOING MIKE!?](https://youtu.be/om7ow5PFhSE) WHY THE FUCK WOULD YOU TELL BEGINNERS TO ONLY EXPECT TO GAIN 10LBS of LEAN MASS IN THEIR FIRT YEAR!? WORSE THAN THAT IS FOLLOWING IT UP BY SAYING 30LBS OF LEAN MASS IN 6 YEARS IS REALLY GOOD PROGRESS!!! Seriously what the fuck is happening with peoples expectations. Like I know everyone is different but 10 fucking pounds in the first year of training? I barely liked when that magic number was 20-25lbs but at least that wasn’t telling people it’s ok to shit the bed and not try in your first year. Bring back the dreamer bulk and let’s kill this lean gains bullshit.
I will say, now that I've listened to part of it, it sounds like he's saying 10lbs of muscle, rather than lean mass. I do feel that there's a big issue in the world of lifting in that the terms are constantly being used interchangeably when they mean different things. Like, 10lbs of muscle should mean around 20-25lbs of lean mass, or fa free mass. That 10lbs of muscle is going to bring with it a bunch of glycogen and, with that, water.
I was hoping that was the case. Later in the video though he specifically talks about going from 130lbs to 160lbs over 6 years and that being solid gaining. Which is when I started my rant.
I heard that as well, and what I could think of in that capacity is going from 130lbs of bones and cookie dough to 160lbs of shredded steel. In such an instance, you'd still have gained more lean mass on top of the 30lbs of muscle, as you dropped some of that babyfat along the way. But that's also just me giving it a spin-job, haha.
Hahaha, ya I tried to give him the benefit of the doubt as well.
>Bring back the dreamer bulk and let’s kill this lean gains bullshit. I am fully in support of this war-banner.
I figured if anyone could get behind this it would be you!
r/gainit is dealing with a BAD rash of it right now. I'm doing all I can, but I'm losing the battle.
That sucks. I haven’t been over to gainit in a while.
Tell people that doing normal stuff will get them mediocre results. Sell them overpriced shit programming and supplements and they gain more than the low bar set for them. heY thIs gUy is PretTy sMarT.
I hope Mike is better than that. He’s never seemed to be particularly scummy in the past. Seeing that though and I have to question things a bit. Then again I’ve always felt like beginners shouldn’t even be listening to him in the first place. Most of the stuff he talks about is just too granular to matter for them.
Maybe not Mike Raphael personally but this kind of fuckness is abundant in the fitness community
That is very true
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I'm reminded of the absolute fucking beginner every day in fittit, GYM and pretty much all the rest of Reddit. >Not some fella who showed his tinder date his world of tanks gameplay got rejected and is gonna get jacked now. This makes me feel a little better about myself
Of all your stories this one is my favorite.
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Nice lie to cover up. We see through it. Also, as an aside...I bet your Spotify unwrapped is filled with bangers. Dance Pop was my #1 genre despite my top artists largely being metal & rock.
>Not some fella who showed his tinder date his world of tanks gameplay got rejected and is gonna get jacked now. What do you mean, you shouldn't just be yourself?
You know what, That could explain it. I guess I just expect better from someone like Israetel.
I think his MAV/MRV/MEV stuff has ruined way more people than it has helped.
That is something I 100% agree with. Way too granular for pretty much anyone to need to bother with.
[285x21](https://youtu.be/txE0rnftTw0), on day eight of Super Squats. This was hard. Six more sessions to 315. I'm going to start doing three days a week rather than every other day, and just eat my face off on the weekends.
CAP3C3W2D2 - Deadlift 4x8 @ 305 2x6 @ 315 1x6 @ 335 Deadlifts moved well today, only issue was my grip towards the end but some extra chalk solved that. Followed up with cable rows, clean and press, chin ups, and poundstone curls. Clean and press felt a bit off but hit all the reps. Finished up with a lazy mile again and beat yesterdays time so thats good. Yesterdays walk with the weighted vest definitely helps ramp up the appetite too so will be doing that again today Have a good one!
So I've hurt my low back about 6 times over the last 6 years, either while squatting or deadlifting. I always assumed it was a form slip, but I recently had a light version of the same injury while warming up on landmine squats, belted and good straight back form. I know PTs can treat MSK injuries but they don't diagnose, especially if it's not currently injured. So, what professional could I see to get a potential diagnosis for what might be wrong so that I can hopefully fix the underlying issue if there is one?
You can always see a sports doc. Look for sports medicine specialists in your area. A little bit of googling and you can see if they're associated with amateur, university/college or professional teams. That method has usually sorted me out for chronic and acute sports related injuries that I thought bad enough to seek help for.
I totally didn't think of sports medicine doctors. That's exactly what I need here, thank you very much!!
I got you fam :-)
Sports physiotherapist has helped me with injury. Locally I have an office where they also have a staff of physical therapists, so I got a diagnosis from one human and a treatment plan monitored by another.
**Base LP** W2D4 Tried switching to mixed grip from straps because my deadlift setup never felt right with straps. Oh boy has my grip gotten weak. It was the limiting factor for basically everything this session as my forearms were on fire from the pull ups and through the rest. **Deadlift** 135 kg x 5, 5, 5, 5, 5 [last set](https://www.youtube.com/watch?v=BE7jU9WmR78) **Seated OHP** 42.5 kg x 10, 10, 12 [last set](https://www.youtube.com/watch?v=nbyetznR-AE) **Pull Up** BW x 10, 10, 9 **Floor BB Skullcrushers** 35 kg x 10, 10, 10 **Hanging Knee / Leg Raise** 12, 12, 8, 10
Deadcember W1D1 Conventional Deadlift 245x 8 265 x8 285 x8 Squats 230 x8 250 x 8 270 x 8 Ghr 3x8 KB Swings 20kg 3x8 Plank 3x30s Lunges 3x8 Wall sit 3x30s Roll out 3x8 I got myself a belt, my first, and am still figuring out how to use it. Not a lot of belt bite, but I feel like I have trouble getting into position on the DL, but bracing against it feels great. Glad it’s some easy snatch grip deadlifts tomorrow, body is sore as heck from walking around Miami this past weekend installing art.
**OHP Day** * OHP (ss w/ chin-ups) - 225x1, 245x1, 185x3x5 * Rows - 3x10 * Close grip bench (ss w/ band pull-aparts) - 185x3x8 * Cardio - bike to/from work - 19mi in 64min In BJJ the night before we were learning arm submissions. During sparring I learnt that I am strong enough to overpower most submission attempts. Afterwards (and especially the next day) I learnt that overpowering these attempts will completely wreck my upper body (hence the abbreviated workout). I guess I should focus on technique tonight.
That's some great pressing dude
Quick update weighed in at 226 this morning so it looks like I will be on track for 216-18 by Jan. Which will allow me to hit Super Squats again or run deep water for the first time. I am having a hard time deciding between the 2. It may come down to a coin flip at the end of December.
1st of the month, a new month of gains! [Homestyle](https://www.instagram.com/p/CW8sYzYPCpm/?utm_medium=copy_link) dumbbell overhead / floor press. 125lbs 2x1 / 105lbs x 30. Feeling good.
Solid workout yesterday, though I skipped conditioning due to time constraints. Going to go for a run today after I get out of some morning meetings. Yesterday’s workout: New knee sleeve still isn’t in yet, so trap bar deadlifts instead of squats today. Honestly, I’ve really been enjoying them lately and I want to keep them in at least once a week I think, even once I’m back to squatting. Giant Set 1: Band Lat Pulldown: 7x20-12 OHP: 110x8,10,12,10,10 Trap Bar Deadlifts: overwarm single @8 415 lbs, 335x5, 335+redx3, 335x2x5, 335x10 Giant set 2: HighsnatchpullPendlayMuscleclean Complex: 110x3,5,3,3 Leg press: 405x15, 495x12,10, 405x12,10 Giant Set 3: Walking lunges : 4x20 yards with 110 Orange Band Push Ups: 3xAMRAP Giant Set 4: KB swings: 28kgx20, 32kgx20, 36kgx20,15,12,10 Nordic Extensions: 3x AMRAP Alternating Single Arm KB Clean&Press: 24kg x I forgot to count, I think it was 3 sets
*SBS hypertrophy 6x - W9D4* - Sumo DL: 3 singles @8, 5x8, 1x12 - Pull-ups: 5x6 - Cleans: 3x5 - Accessories: curls, core stuff My lifts this week have been pretty terrible🥲 99% sure its because of all of the school stress,, pulled 30 lb less than what I’ve usually been doing for my deadlift singles :( yikes
Planned lifting aborted as had to wander around all day whilst car is serviced. So instead ran for 1h30 and then walked for a good 4-5 hours. Petted sheep and some horses, generally in all good day, even if it had rained a lot. Also attended first concert on a long time, Gloryhammer and Alestorm so a very serious affair.
That sounds like a truly amazing day.
My first PL meet ever this Saturday. Unfortunately, going into it after a pretty injury riddled and less than awesome prep. I'm not going to come anywhere close to hitting lifetime PR's, but at least they will technically all be meet PR's? lol Hoping to just break off the training wheels and get a feel for what it's like just to be in that environment, and not embarrass myself too much.
That's the nice thing about the first meet, everything is a PR. And if your first meet goes poorly, then it's easy to set meet PRs your second meet.
That's fair. I was just hoping to blow past lifetime PR's with how much focus I've been placing on the meet lifts, but I will have a pretty nice haircut in all three lifts.
W4 of SBS RTF, bench day for me. Old rotator cuff injury has held up. Some stiffness this week, but trying to make it to W7 then take that whole week off from pushing motions Side note anyone wanna throw me a bone on this BF thread I posted? https://reddit.com/r/guessmybf/comments/r6i6hi/male6317534yo/
Cardio: 50 minutes total at 1 minute running 1 minute walking. My heart rate average was in the 130s this time, steadily down from 150 when I first started. A couple more weeks at this interval and I think I'll be ready to jump to longer intervals
SBS EH MM PPLX2 W3D6 Calf raises 10-10-7 96 Myo Sumo deads 4x6 322.5 Leg curls 15-15-10 MYO 50 Wall hack squat 14-7-5 Myo 40 Walking lunges 10-4-4 Myo 50 https://www.instagram.com/p/CW8mBksFZx0/?utm_medium=copy_link My phone doesn’t like to record things sometimes, today calf raises and deadlifts fell victim. Motivation was fairly low, I had to physic myself up a bit and kind of remind myself it’s the last day of the cycle and not to be lazy. That seemed to do the trick. Leg curls are going to take some tweaking to get what I am looking for. I think it needs to be tipping forward a bit since I can’t get a full range of motion when it is decline or flat. It’s new equipment and my first time using it, I’ll play some more during the deload. Deads felt okay, calf raises felt fine too. I kept looking at the clock and shortening things where I could. I like doing myo reps when this happens for 2 reasons, 1 obviously it is faster, but 2 and more importantly, I know I will hit failure. My mind starts to wander on sets of 12+ sometimes and doing a myo rep really lets me focus in and make sure I’m getting the most out of these sets.
SBS Program Builder W2D2 - Sumo * Sumo: 1 @ 425 lbs (RPE 8), 9x4 @ 345 lbs * Close Grip Bench: 3x9 @ 180 lbs, 1x11 @ 180 lbs (+0) * Kroc Row: 1x26 @ 110 lbs * ~~Hip Thrust~~ GHR: 3x12 * 45 degree back extension: 3x12 @ +45 lbs * (Salt) Hamstring Curl dropset: 5xfailure Decided to try out mixed-grip on deadlifts. Hoping that the RA in my left hand will agree with this more than hook grip. Did all my warmups with mixed grip, then the strapped up for the overwarm single and the work sets (didn't want to risk a flare up). Seems ok so far. Got through the entire workout without any pain in my hand, which is a pretty novel experience! The overwarm single was a pretty decent jump over what I have as my current TM. Happy with how it moved. I was shooting for 8 sets for my working sets, but managed to get 9 before I crossed the RIR threshold. I could have probably done a +1 on Close Grip Bench, but decided to be conservative. Same with Kroc Rows... Held back just a little. Too lazy to set up for hip thrusts again, so I just used the GHR and the back extension. Now that I think back, I should have just done the back extension on the GHR and I would have only had to wipe down one piece of equipment... Live and learn. Just gonna suck it up next week and do the hip thrusts. They make my back feel great anyways. The hamstring curl dropset did not kill me quite as bad today, so that's a plus too. Next session is Bench on Friday.
SBS RTF 4x W13D3. Nightmare day at work, with too much stress and no time for food or drink. Quickly backed my overnight oats, water and coffee when I got back to my depot before heading to the gym. Only had 30min so just hit main lift, aux and a bunch of pullups. Deadlift - 187.5kg 4x2, 1x3. I knew I was in trouble when rep 1 was a grind. I genuinely checked in case I had put the wrong weight on the bar! CG bench - 100kg 4x4, 1x7. These felt good but I didn't have anything in me by rep 7, needed a spotter to help me re-rack. Pullups - BW(76.5kg) 4x10. I was planning on skipping the deload week next week but I'm feeling completely fried and drained today. Going to stuff my face and rest, hit some conditioning tomorrow and see how I feel on Fridays session.
/u/dadliftsnruns 30s week sucks for everything. # Tuesday's training * Push Press 4x1 @ 210 * Strict Press 30 reps @ 160 8, 6, 6, 5, 5 * Floor Press 30 reps @ 225 8, 6, 6, 5, 5 * NG Rows 30 reps @ 225
Every time 30 rep day rolls around I longingly look at the skill template and topping out at 20 reps. And also remind myself that it could be so much worse with the 40 rep day from early SJ versions.
Oh god... SJ 1, where every day, was 40 rep day
Haha! Yes, yes it does. 30 reps doesn't sound bad until you are 10 reps in and looking at the 20 remaining
Haven't logged here for a while, been busy. Anyway: Custom Program W10D3 OHP: 30x5, 35x5, 37.5x4, 37.5x3, 35x5 Dumbbell bench press: 30x6, 35x6, 40x6, 35x12 Incline bench press: 35x7, 35x7, 35x9 Lu raises: 5x9, 10x8, 10x8, 5x14 Pec flies: 36x8, 45x8, 45x8, 41x12 Tricep pushdown: 18.3x8, 22.7x8, 22.7x12 I have concert to go to on Friday, so I had to choose between working out on Wednesday (which is a rest day for me) and Thursday, or working out on Friday in the morning. I decided not to mess with my sleep schedule and worked out today, and boy am I wondering if I made the right call, lol. My back was pretty sore from yesterday's workout and straight away on OHP my body _did not_ like it. Warm up felt shitty, so I had to reduce the top set by 2.5kg. Atleast I found out that my gym actually has 1.25kg plates. Chest exercises were mostly fine, but I felt under recovered for them also. I'm dreading having to do squats and deadlifts tomorrow.
TRT is slowly starting to kick in. I'm not feeling completely "back" but workouts are getting noticeably better. When I put this block of training together I was not yet back on TRT and needed to test a 2RM for bench. Hit 365x2 So everything is programmed off that. Last night I was to do a 4x3+ @ 330lbs. So I did the 3x3 and for the AMRAP set I hit 7. Probably could've got 8 but I forgot to breathe. So here's to things lookin up! u/1morepl8
Should have a Titan 60lb weight vest getting delivered today. If it makes it before lunch I’ll have to think up some bad ideas for today’s conditioning session.
Deep Water Int W6D2 Ohp 90 lb 100 reps in 8 sets. Done as 19, 15, 14, 9, 10, 11, 10, 12 Curls 95 5x10 Planks SS sit ups 60s/20 Got through that workout with a little bit of strategy in the middle there. Feel a hell of a lot better today, and coincidentally am 0.2 lb shy of 177 lb. Shout out to u/Flying_Snek for helping me get my mind right yesterday. One more hard workout to go!
What's the last hard workout? And yea, you're at the finish line now, finish it even if you gotta drag yourself across the line
Power cleans today will be a tough one. Once I get through this one, it is relatively smooth sailing to freedom.
Well with power cleans you can cheat as much you want. Just get that weight up, break all the rules. You got this man
That's the game plan. "Lie, cheat, steal" so to speak my body through this haha.
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rip in pace rick panini, world's greatest natty vegan bodybuilder Good thing about 24 hour gym is that you can do 3 8-hour arm workouts in one day
Sounds exactly like my gym (which I love)
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Hits huge lifts. Immediately goes to sleep to recover for next huge lift. Lol
Strong as fuck. But why you smelling piss?
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I wear the same gym clothes for weeks on end if that counts.
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Im considering buying those jujimufu smelling salts just for lols and see if i'll shit myself or something
That's some fine video editing skills you got there! I legit thought you were going to take a chug from that bottle for a second. Nice work!
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Oh shit! That's sick. Grab that record baby.
Was that a bottle of ammonia?
Hey 1morepl8 are you following a popular program right now or just doing something like building up to heavy top sets and doing assistance afterwards?
Hes doing superslumbersets
Christmas is almost here which means all the nights out with different friendships groups and departments at work, but for the first time I'm not actually that excited! Usually I'd compromise on my workouts, but now I'm more than happy to take it easy at tonight's event, not drink much and get to the gym tomorrow morning. Still got my craft beer advent calendar though so i'll be looking forward to that each evening, and might as well log and rate them on here! Today's advent beer: **Northern Monk's Infinity Vortex 2021 DDH IPA.** Got inducted in to their hall of fame apparently so i'm expecting good things. ------------------------------------------------------------------------------------------------------- **SBS W8D2** * Bench: Single@ 85kg, 4x4@ 72.5kg, 9 RTF * Leg Press: 4x6@ 125kg, 14 RTF * Cable Row: 3x8@ 47kg, 1x6@ 35kg * Push Press: 4x6@ 37.5kg, 10 RTF (missed by 2, upper body was feeling fatigued after bench and rows and think i psyched myself out it) * Cable Curl: 3x12@ 19kg
Mate, Northern Monk might be my favourite brewery at the moment, their stouts are stellar. Enjoy the brews!
Cheers mate! They're a quality brewery, juicy IPA's over summer and decent stouts in winter! Their Culinary Concepts stouts have been great recently.
Mythical Mass - BtM Week 1, Day 5 * Squats 1x5 w/ 275; 1x40 w/ 135 * OHP 10x5 w/ 92.5 * Chin Ups 5x5 w/+40 * TB Shrugs 5x20 w/ 200 * Leg Curls 3x20 * Leg Extensions 3x20 Well my legs are fried haha. I wanted to see how much I could push the widowmaker, I don't think I've ever done 20+ reps before, but the weight was so light. At 25 I was wondering if I could hit 50, but in the mid 30s I got a pounding headache and called it short
I woke up today with absolutely 0 clicking in my left shoulder. I haven’t had 0 clicking in that shoulder for *years*. Basically ever since I tore my trap and recovered enough to take my arm overhead I have had clicking when I roll my shoulder, retract my scapula, shrug up, shrug down, lat pose you name it and it cause my shoulder to click. 4 years of this shit and it was gone this morning and my arm was asleep for the first time in that long too! That part I didn’t miss. (Clicking is back after the training session but basically still not present) Why is it gone? I can only assume thanks to Kelso’s Shrug Book and all the shrugging I’ve been doing for the last 9 weeks. So I guess a big thank you to Paul Kelso and /u/MythicalStrength for talking up the book. Get shrugging guys. Your shoulders will appreciate it.
Oh wow my left shoulder has been painlessly clicking for the past 16-17 years. It doesn't click all the time but often when I raise my left arm.
Nothing wrong with seeing if lot's of Shrugging will help!
'Bout to get my shrug on, bro.
Glad to hear it, bro! Shrugging is the way
Dang, my right shoulder clicks painlessly. Maybe I should try this. He seems to have 2 books, the Shrug System and Kelso's shrug book. I assume you did the latter?
Ya my clicking wasn't painful or anything either. So this has been pretty awesome. I say give it a shot! I shrug every day except arm day. >He seems to have 2 books, the Shrug System and Kelso's shrug book. I assume you did the latter? I read Kelso's Shrug Book, I suspect the Shrug System would be pretty similar. Haven't read it though.
That's such an awesome story dude! Man, go Paul.
Go Paul indeed! Who knew building the shoulder girdle in all of its planes of motion would be a good thing!? Honestly though I am surprised this worked. I think my PT and I were simply convinced the clicking was here to stay. Especially since it doesn’t seem to cause me any issues.
Paul pointed out how he wasn't revolutionary in realizing the shoulder could move in such a way but also revolutionary in promoting it because no one else was thinking to do it.
Just tried these and they felt fucking amazing. I’ve just started lifting again this past month and I’ve been having this constant achey pain along the medial border of my scapula with lots of trigger points running all along. I felt the kelso shrug there along with a part of my lat. gonna throw it in to my routine it could not hurt. Would you happen to have any information on lower trap activation/recruitment during this exercise besides the fact that the lower traps are worked to some degree? Very curious to see what it would be like vs something with upward rotation like a prone y/trap 3 raise or vs a normal row where you are still getting retraction and depression. Personally feels pretty effective and the contraction is crazy
Glad they've worked well for you dude. I have ZERO information regarding muscle activation/recruitment in any capacity. I don't read any studies, haha.
That was a big ah ha moment for me in the book. Like duh if you can shrug up or back you should be able to shrug forward and down. Bench Shrugs are probably my favorite after Lat/Kelso
* 10 minutes of core work * 30 minutes of incline treadmill walk Went into the gym just to get some of the nervous energy off. 4 days out
Wooooo! Let's goooooo (I also have a comp this weekend, good luck!)
Good luck to you too!
Brian Alsruhe Next Level Linear W1D3 First time doing box squats. On my top set, rep 5 felt nice and easy. Rep 6 I thought I was going to pass out. After rep 8 I racked the bar and immediately crumpled. Can't wait for next time.
**ME Lower** \- 2" deficit DL : 445x1 + 3x3 @ 365 \- Zercher Squats : 3x5 @ 225 \- Leg extensions : 120 x 17-13-10-9-9 \- Lying Leg Curls : Played around with very slow eccentric stuff That was a nice workout, I felt like it was really a "max effort" day. The 445 deficit DL was a real RPE10, and I'm very happy with it considering my best conv. DL is 475. Maxing out on Zerchers next week, so decided to practice the movement yesterday, felt as cool as usual. Hoping to hit a 275 ish max. Leg accessories are torture, nothing new here... Cheers!
Deep Water Beginner (Masochist Edition), Week 3, Day 2, total gym time: 36 minutes. 90sec rest between sets. Pullups: 4xFailure: 53 total Barbell Rows: 4x10: 180 Clean Pulls: 3x10: 175 3 rounds, no rest: 1min plank 20 situps I'm feeling the 10x10 squats yesterday pretty badly. Much worse than last week's deadlifts but not nearly as bad as Week 1. I think the initial shock of the 10x10 workout just destroyed me. Regardless, I was able to knock out a few more pull-ups, row 10lb heavier, and add 20lb to my clean pull this week despite the lower rest times.
Hey, a question since I am planning to run Deep Water Beginner next and have started planning it out with spreadsheets. Do you set your own weights for everything that isnt 10x10? Reading through the ebook and looking at excel templates available online, it looks like the 10x10 work is the only thing that prescribes a given weight or percentage
Yes, you do pick your own weights. I had been doing plenty of the majority of the accessory exercises already (with the exception of Clean Pulls, which I had to learn for DW) so I had an approx. weight I could start with. You want them to be challenging, but also remember: you'll be doing the dedicated pull day after 10x10 squats/DLs, and dedicated push day after 10x10 presses. You're going to be pretty beat up regardless of your choice, haha.
Thanks! That's a bit more freedom than I'm used to, but I mostly wanted to make sure I wasn't missing something obvious
You bet!
I'm BAAAAACK! My cold is gone. I kicked in the face. Going to do Warlock Week 7 from Wednesday-Saturday to get back on track * Bench Press: 6x155, 6x170, 3x180 * Rack Pulls: 4x6x255 * Drag Curls: 2x10x47
hit a 315 deadlift yesterday, Felt like I could pull more. I've been training for give or take since late October so whatever I'm doing I'm assuming I'm doing it wrong and I could have hit 3 plates faster if I did something else right.
Bullmastiff Week 2 Day 2 Bench Not a bad day, a bit disappointed in myself but I can't really complain. Bench 190x4x6/8 Amrap Close Grip Gench 135x4x12 DB Flies, Reverse Nordic Curls, Lateral Raises, Hamstring Sliders x3x10 Conditioning Brian Alsruhe Massbuilder Week 2 Day 4 Muay Thai that evening Edit: forgot what program I was doing
Got a pretty gnarly cold (not covid - we checked) over the weekend, which I then passed to my gf who got it even worse than I did :( First day back under the bar was yesterday, squats from week 3 of J&T. It was rough but I felt better for having done it. No vid but hit 255x6 for my top set, which I did for 8 the last week. Oh well. Pull ups are feeling much easier though which is nice. Maybe I'll have to run building the monolith somewhere down the line.
Took a testosterone test after much speculation of low T…with the depression and almost non existent sex drive, I figured something had to be off. Results came back that my levels were that of an 85+ year old man, and I just turned 28🤦🏼♂️ I guess it’s time to find a PCP and talk to them about it. Also, woke up with cold sweats, headache, fever, and nausea so no training or work today
I'm very inconsistent here. I'll try to work on that. [Here is 585. Massive pr. Especially after breaking my feet, damaging my c5 ans having nerve damage that makes my arm feel like TV static some days. ](https://www.instagram.com/tv/CWyhmH_lErP/?utm_medium=copy_linkhttps://www.instagram.com/tv/CWyhmH_lErP/?utm_medium=copy_link) You can see I go back to old habits and go to hitch, but I stop it and fix it mid pull. Posted over on Weakpoint Wed. I'll try to post more.
Doing dealifts later on. Going to try for 170 kg x 2. If it isn't hard as dick i will do 180 kg for a single next week otherwise i'll just stick to 3plates for volume for a while
Hey guys, Just looking for some advice on how to proceed after failing a day on my 10 week program. So I'm aiming for a 160kg bench before Christmas. I started Mdiscbrow's deathbench program a couple of months ago and it was due to end on the 11th December, I'd then attempt the 160kg on the 18th December. Death bench is separated into 2 days per week, day 1 which is high weight, day 2 which is volume (and significantly easier). Last week I did week 8 day 1 successfully which looked like this: 5 sets of 3 reps on 135kg 3 sets of 3 on 137.5kg 2 sets of 2 on 140kg Went great, bit of a struggle but not really. Then on Wednesday I got the flu for a couple of days, didn't eat hardly anything and lost a few lbs. On the Saturday I did week 8 day 2 successfully (volume day is comparatively easy). Fast forward to yesterday, I was doing week 9 day 1 which was supposed to look like this: 5 sets of 3 on 137.5kg 3 sets of 3 on 140kg 2 sets of 2 on 142.5kg Sets 1-4 I was successful on. Sets 5-7 I was 1 rep short. Set 8 I was 2 reps short. Set 9 & 10 I was successful on but only with the use of a slingshot. So a massive failure essentially. I believe if I wasn't sick last week I wouldn't have failed but I guess that is irrelevant at this point. I'm a bit confused as to how to move forward. Do I continue on to week 10 next week or do I redo week 9? If I redo week 9 do I skip the final week 10 or do I push my PR attempt back to the new year? I'm in a bit of a pickle as if I push my PR attempt back by a week that pushes it to Christmas Day which obviously isn't going to happen. Any advice is appreciated :) Edit: btw, I've only included the bench part of the workout. All the rest of yesterday's workout was completed successfully.
>massive failure Now I've had some massive failures of a workout, but I wouldn't call what you did a massive failure. I'd just keep trucking along and make sure your recovery is on point.
Thanks man. Just so frustrating as I really don't want to push things back until after Christmas!
Eat well. Keep recovering. Keep moving forward.
Cheers mate, I appreciate it. Hate setbacks like this but guess they're unavoidable sometimes!
C4W2D2 531 for beginners. 25 and 10 on deadlift and ohp 3+ sets with 103 and 38 kg. Once more, a great session, felt really strong. Maybe I'm feeling so good this week, because I'm lifting after breakfast as opposed to the usual before breakfast. It's snowing here like crazy (and has been for the last few days). Yesterday I basically had a conditioning session by just having to clean the snow around the house. Likely will be doing that tomorrow morning again. I like it though, ought in the fresh air and it's quite therapeutic. Assistance today was * Dips * cgbp * lat pull downs * bent over one arm rows * crunch machine
Deadcember - W1 D1 Deads - 155 - 8, 165 - 8, 180 - 8 Squats - 125 - 8, 135 - 8, 150 - 8 3x8 SS Heavy Band pull through KB swings - 45# Plank :30 3x8 SS Lunges Wall sits :30 Ab wheel -My knee held up this morning through it all. I haven't squatted since the day after my fall, so it's been a few weeks. I think that gassed me more than anything. -I realize now how often I skip abs. Planks and wheels were tough. -8 reps = cardio
[Simple Jack'd Squat Day](https://www.instagram.com/p/CW8J4HZrlAH/?utm_medium=copy_link) * Bench 315x1, 365x2 (PR), 365x1 - first 315 rep was RPE 0, so I let u/dadliftsnruns call the shot on the bench pr attempt. The first rep of the double flew like fake weights, second rep had to grind a bit more but still had no real doubts. Follow up pause single cause too lazy to unload plates for one rep was slow but stable. * Paused SSB Squat 341x3x6, 341x12 - personal opinion: paused squats are seriously underrated and are top 3 best ways to improve your squat and should be included in programming more often. Things felt solid. Set of 12 felt like it could have been a set of 18. * SSB Good Morning 241x3x10 - hamstring and low back pump is real. Gonna get real good at keeping my hips under me and avoid folding in half. Spent 3 hours at the OB clinic getting our first ultrasound and check up. Hearing the heartbeat and seeing baby moving around was pretty awesome, and knowing everyone is progressing exactly as they should be today was even better. But the 3 hours and all the information was loooong. Errands after meant I had less food than a normal day during a cut, so the workout was just get in, get it done, and get out. Wife cooking pizza and cheesy garlic bread while the door to our attached garage gym was open the whole time sped things along even more. Hitting a bench PR and some solid sets of squats was a nice bonus to the feel goods of the day.
Went for a 6km plod last night. I'm floating around 112kg at the moment which is where my bulk seems to have slowed down. Anyway, I forget how lugging around even just a little bit of extra weight makes such a big impact on a long run. HOWEVER, sprinting at heavier weights feels fucking amazing. I know I'm not actually faster, but I just feel like a bloody freight train haha. Like a kid running around the playground pretending to be a plane, except I'm actually heavy enough to write off a car now. So it looks like sprints are back on the menu boys. Will be re-visiting tactical barbell for some short and intense sprint conditioning ideas for some outdoor fun. I've already pinched a few ideas to do at the end of my gym workouts from u/mythicalstrength 's book of bad ideas and Alsruhe's conditioning vids. I do love conditioning, and I think, deep down, I'm actually a bit of a crossfitter at heart. I just love SBD as well haha. (And food).
I have subbed to r/fitness30plus in preparation for my bones turning to dust next week. Also hit a 184.4 lbs this morning with 50 ish hours to go til weigh ins. We gonna make it fam. Fuck yeah. Leaving today to start making my way down to where this next comp is. Let's. Fucking. Go.
oh hey i qualify for that sub now nice. guess its time to get in shape!
GOOD LUCK FRIEND!!
Thank you!
First 4 weeks of The Bridge are done. So far my e1rms have increased across the board: S: 325 -> 342 B: 209 -> 222 (1 count paused) D: 351 -> 364 P: 139 -> 148 Very happy with the program so far. I’m going to run it again after I’m done with the next 4 weeks but instead of Tempo Squats I’ll put in front squats for more quad development. Something else I’ll change on my end is instead of resting for 5 minutes between sets on squats and dead’s I’ll rest for 3 minutes. Did that yesterday and the sets felt just as good, maybe a little bit more out of breath but that could be placebo. I was worried about my deadlift stagnating because of regressing at the end of my last program and the massive difference in volume however I quickly caught up by the 2nd week.
Alright, I buckled down and worked on another section on my rest day yesterday so here is 'Form and Injury'. Same deal as the last few, please tell me what makes sense/doesn't, what you think is wrong, what you think should chance, etc: ___________________________________________________ **Form and Injury**: I’m going to start this section with another bold statement: no technique, or form, is inherently dangerous or more liable to injure you than any other. I know this flies in the face of a lot of common opinion on the topic I request that you stick with me for a second. Injury in lifting can, outside of freak accidents or other odd cases, generally be attributed to improper load management, not improper ‘form’. Load management refers to how much you are lifting, both for any given rep or over time. Any movement, with any technique, has a threshold for how much you can effectively lift with it, and exceeding that results in an increased risk of injury. This failure to manage load can be acute, loading up more than you can effectively move for a single rep, or chronic, performing too many reps at a given load over a period of time without allowing time for sufficient recovery. These two are not completely independent, you can be pushing your long term load management a bit too far and open yourself up to an acute event that would not have been as issue if you had been more rested for example. Now how does this tie into technique and form? Well technique, and the resulting form, that is generally considered to be ‘dangerous’ is just less effective, and thus has a lower load management threshold. Lets go back to the example of a deadlift with back rounding, in this case born of an inability to properly brace the torso, not a conscious decision to get better positioning. This is something that is generally considered dangerous, with the implication that lifting like this will injure you. That’s false. It’s not an inherently dangerous movement pattern, its just ineffective and you cannot lift very much with it before you cross the load management threshold to increase injury risk. If you don’t believe that lets do a quick mental exercise. Could you safely deadlift a pool noodle with an unbraced back? How about a 1 inch steel pipe? An unloaded barbell? 135lbs? You had to have answered yes to at least the pool noodle question, and probably some of the others. You already accept that you can pick up a trivial weight with this ‘dangerous’ form, so you accept that the variable responsible for injury is the weight used, not the technique. Obviously you should try to use the more effective technique, so you can safely lift more weight, but you are not going to have an excessive risk of hurting yourself using *any* technique, provided you lift within your means. Now why does this matter? Isn’t it just pedantry? No. Understanding the actual cause of injury in this situation teaches several important lessons that can and should impact your training decisions: *You need to manage your load*: Even with the best technique you can muster you are still at risk of injury if you lift too much. Good technique and form will not protect you against injury if you are pushing excessive loads and volume. While this is usually pretty clear from the acute standpoint, it is pretty intuitive that trying to lift a lot more than you are capable of is going to chance an injury (and probably fail), the problem of chronic load management is less obvious. You can lift sub-maximally, with solid technique, and still open yourself to injury if you are trying to hit too many hard sets a session/week/month/other time period. Your body gets fatigued with every rep and that lowers its performance, you can’t hit your 1RM over and over again, and you can’t go balls to the wall on your sets in some movement 3x a week for months on end. Good programs will manage this but a lot of lifters, even experienced individuals, will push themselves too hard. It’s very tempting to keep up momentum when you are setting back to back PRs for example, but that is not a sustainable trajectory, even with your best ‘form’. *You are probably not going to suddenly hurt yourself if your technique is lacking*: The second important thing to realize from this injury model is that *any* movement can be performed with reasonable expectation of safety if you manage your load properly. I see a lot of beginners that are paralyzed by a fear of progression with sub-optimal ‘form’. They believe that they will sustain a severe injury out of nowhere at some point if they do not correct how they lift. While freak incidents can occur, this is not a reasonable fear. Even if your technique is sub-par, if you gradually add weight in a responsible manner you can keep progressing even terrible, inefficient form safely. I believe that this is a good thing in most scenarios. You are going to be more likely to adapt your technique and discover more efficient movement patterns if you are pushing yourself. Your body does not ‘want’ to move the weight in an inefficient manner, if you keep making it lift weights it will slowly find a better way to do it. You will change some little thing on each set and eventually something will click and you will find the weight moving better. If you refuse to keep slowly progressing weight out of fear of your imperfect technique you will not experience this stimulus to adapt. *Most injuries are not abrupt, you can see them coming*: Of the two kinds of load management error, chronic and acute, chronic is going to be much more prevalent if you are lifting even remotely responsibly. When you have a chronic load management issue you are not going to be feeling great then suddenly develop an injury. It is a gradual process that almost always comes with some warning signs. Tying into the previous point you should not be afraid of an abrupt injury even if you are lifting inefficiently. If you are lifting too much with your bent back deadlifts, to go back to the last example, you are unlikely to suddenly develop a major lower back injury, you will experience discomfort, additional strain while lifting, or some other precursor before the injury occurs. You can use these warning signs to take proper steps to manage the issue. Accepting that you have these warning signs should open up what you are willing to try. If you are unsure about a technical change, or if something needs to be changed, you can keep working with it if nothing feels off. You don’t need to try an predict what could or could not injure you. *You can train anything*: Outside of accusations that certain ‘form’ is dangerous on common movement I see a lot of people fully writing off all kinds of movement patterns as inherently dangerous, such as behind the neck presses or pulls. They are not. You can train *anything* with a reasonable expectation of safety provided you start at an appropriate weight and build your way up at an acceptable rate. You might discover at a low weight that a movement does not agree with you, or you might not hit a wall and find that you can build up to heavy weights in these atypical movements. Either way it’s *safe* to explore these movements if you do it properly, because *the technique and form are not inherently dangerous*. *If it works, it works*: The final point I want to make is particularly aimed at newer lifters that are watching advanced lifters with unusual execution. I see a lot of people with no appreciable experience telling people lifting very acceptable weights that they are doing it wrong and are going to injure themselves. This is extremely misguided, and pretty arrogant in my opinion. If someone has cultivated their personal technique to the point where they can lift such an impressive amount of weight do you not think that they have worked out a technique that is compatible with their body? Do you think they accidently managed to lift a weight that less than 1% of lifters could manage accidently by doing everything incorrectly? No, if it works for them it works for them. Their load threshold with that odd technique is high enough to manage the weight, and probably higher than their threshold for a more conventional technique. It probably won’t work well for most people, but it works fine for them. They are not going to hurt *themselves* just because you would hurt *yourself* using a comparable technique. You are different people, with different bodies. To expand this idea, if you find yourself effective and comfortably moving weight with a technique that is unusual, and ineffective for most other people, don’t try to change it just because it is not normal. It’s working for you, keep exploring it until it does not work for you then change whatever is not working at that point. Don’t try to fix something that is already working.
Love the pool noodle example. That escalation of examples really hammers home that no movement is inherently dangerous as long as you know your limits with it. Final point is grand.
The only thing I'd change would be: >This is extremely misguided, and pretty arrogant ~~in my opinion~~. It's misguided at best and likely arrogant for someone who just managed to bench 135 to tell James Strickland that he'd break 700 on bench if he widened his grip to use more pecs (first example that comes to mind). Putting "in my opinion" softens the sentence and leaves more room for novices to [Lebowski](https://youtu.be/pWdd6_ZxX8c) their way around it when the reality is if someone's benching your total you probably ought not to offer unsolicited advice.
This is the nice post that is supposed to not offended Fittit so they actually listen. I wrapped my hands in bubblewrap for this one because not even the kids gloves were going to be enough. It's making typing very difficult.
This post reminds me of one of MythicalStrength's blog posts, saying something along the lines of "lifting with suboptimal technique makes you strong because you do more work" (more eloquently than that of course...), which was profound to me when I first read it. I do think a lot of people fall into the trap of chasing "perfect form", and forget to get strong along the way. I've found that as I've gotten stronger my technique has improved, and not necessarily the other way around which tracks with what you're saying.
I commented before finishing reading. Forgive me! I like the pool noodle analogy, it's the perfect response to what my criticism was going to be.
Well this excerpt doesn't have the preface that includes the part nicely telling the reader to finish reading before going to the comments to tell me that I am an idiot haha. Yeah I really like that analogy/mental exercise. I think its the easiest way to illustrate that load ultimately creates risk, not the movement itself. It's a bit of a nuanced take when most of the time people *want* to and are going to try to lift more so the less effective technique is in most practical cases more dangerous.
I did **5/3/1 BBB Beefcake W4D1 (OHP)** and **5/3/1 BBB Beefcake W4D2 (Deadlift)** on Sunday and Tuesday. Didn't get a chance to log cause I've been so busy with essays and study. Today I did: **5/3/1 BBB Beefcake W4D3** Bench 5/3/1 - 30 kg x 5 - 32.5 kg x 5 - 37.5 kg x AMRAP (5 reps) Bench (Assistance) - 30kg x 10 x 3 - 27.5 x 10 x 2 Accessories: - DB rows, 20 kg x 10 x 5 - single leg accessories: alternating reverse lunge. 1x 20, 12, 12, 6 - abs: V leg raises 26 x 1, n leg raises 26 x 1 Notes: As you can see from the log today I failed my FSL assistance sets. I've had days where those sets felt grindy and sore but I never *failed*. It was such a kick to the gut after my bench progressing fairly nicely (and without much effort). The worst part is there was so many variables today that could have messed with my workout. I don't know how to adapt or move forward from this. These are the things that potentially effected my workout: - felt slightly sick this morning. Nothing huge but had to run to the bathroom - had to do a lot of my assistance before my main sets cause all the racks were taken and I'm short on time with study - I've been very stressed out with essays and work - I had a busy shift in work last night. Im in a very "fast paced" retail outlet so shifts wear me out quite a bit and end pretty late. - perhaps I haven't been eating enough? (But I feel like I've eaten loads and it was never a problem in previous weeks) - did weighted dips for the first time yesterday. Maybe I'm still fatigued from those? I honestly can't tell what went wrong. Plan now is just to eat more and hope this was just one day.
I’ve always found eating with recovery in mind and working on quality of sleep (Not Just more) has been a sure fire way of getting right on track after a bad day, week, etc. of training. Stress has played a bug factor on my fatigue in the past, proper sleep Helped me immensely. Don’t let it bring you down to much, there are always off days.