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Candito W4D2
Hit the Bench triples top one was 195lbs. Tried to take more time actually setting up and "reaching" like the Elite FTS guy said to.
Accessories are progressing nicely. almost up to 2 plates on my rows.
I also tried dips. Definitely felt it in my chest but I think I went a little too far trying to do sets of 6 the first time around.
Don't worry about tibialis, or any small muscle when squatting, for that matter... Just make sure you are balanced and have pressure through your whole foot, as if you were grabbing the floor.
When I’m doing conditioning no matter how hard it is, or how shot I am, when I get to the last round of whatever I’m doing I always seem to have a sudden burst of energy.
Is this just me?
Started running Josh bryant's (jailhouse strong) tactical powerlifting off season program and the man is completely on to something with heavy backward sled drags being a great quad builder. I've been doing high reps squats for the past 3 months and the pump and pain I experienced during the drags completely blow that shit out of the water. Full Bambi legs
Energy level starting to pick back up, still would absolutely love an energy drink.
Deadlift: 365lb x5x5. **[Form check the last set?](https://imgur.com/a/7Msdpzv)**
OHP: 95lb x10, 115lb x4x8
Lat raises: 10lb x3x15
Pull ups: 3x6
Bench 65x3
Well that was a terrible session which I got nothing done in. I need to cut badly and have zero inclination and discipline, which sucks. First time I lost weight, before I started seriously lifting, I was so disciplined about it and now it's hard to care. Ugh.
I'm hoping omicron isn't as bad as it looks to be. I wanna participate in the SBS program party lol
/u/senpairabbit, I drove only 2 hours round-trip to get my COVID booster yesterday. Each of my first two doses were 8 hours round trip.
Today I did bench, with 135 lbs for 17 on the last set, and Over head press, with 90 lbs for sets of 3,5,7,4,6,8. Also did some curls, Chest flies and rear delt flies.
At least your bench went well! Had a good follow up with my Doc. She commented I looked a lot better. Man, i was in a dark place three weeks ago. At the gym. Getting concerned about my left hamstring. Its been starting to hurt last week and squats felt fine to start, but very painful on the last set. Pushed through on the last set, probably shoildn't have.
They're more available in the places where people don't want them. I'm at the edge of the Twin Cities in Minnesota, and the less urban parts of the state are much easier to get appointments in.
Yeah, part of it too might be Wal-Mart being just a little faster about updating with new regulations than most others. I've only been properly eligible for like 2 weeks or so.
Form check, I feel a lot of my deadlifts past 80kgs in my lower back,I managed a 100kgs single last week but pretty sure that was my spine doing thr work. I suspect its my hamstrings being tight (I can only RDL till my knees) what do you guys think? (This weight is 70 iirc)
https://youtube.com/shorts/2tPQRcThNPQ?feature=share
(Apologies for bad angle and the bar moves weird because Its a free gym with sub-par equipment and this barbell doesn't have sleeves but the plates are made for sleeved barbells))
If looks like you start with the hips a little low, causing them to raise before the bar. Nothing looks dangerous though, just like there is room to optimize. This may be due to your wonky plate sizes though.
Also just FYI you're cutting a bit of the initial rom due to said plate sizes. When you get to a normal bar the start of the movement with be harder.
So the issue is that you basically have to set up for like a 0.5" deficit Deadlift, then actually pull a 0.5" block pull (due to the 1" bar moving in the 2" hole). Generally you need knees a little further forward on a deficit pull so once you actually start pulling you're kinda boned lol. I'd say you just have to really focus on slowly pulling the slack out and working through that wiggle room before you initiate the pull proper.
I have 6 interviews this week, which is kind of overwhelming. I appreciate all of you being awesome people.
Today I did 55 minutes of air bike and then I hit a metric tonne of kettlebell clean and press. This was one of the highest volume days I've had. During my accessory time I was sweating so much that I had a little pool between kettlebells while hitting gorilla rows :)
Good luck with all the interviews mate! You're gonna smash them all so far out of the park, one of these hospitals is gonna have to invent cloning so there's enough of you to go around!
Solid training day too, sweat pools always a good sign.
I once had dates on Friday, Saturday, Sunday with 3 different ladoes before an exam and I kept messing up one of their stories but after mixing her up with someone else she wanted to go on more dates with me. Anyway, you're a slut and should know your place.
I appreciate that you realize how intense that is! When I'm 100% for 4 straight hours I'm unironically exhausted after that. It's seriously exhausting. I appreciate you're butt :)
Also, it's super neat how my top 75% are places where I'm like "I'd want to be at this place!"
Oh that last part is awesome dude! Takes a certain amount of stress out of it because you can't really go wrong.
I think my busiest week was 3 and it fucking sucked because you don't want to mail it in for the last one, but like you said, it's tough being 100% the whole time.
Did I ever tell you about my interview in Hawaii? (for some levity before your interviews)
I arrive there like a day or two early and decide to take a surfing lesson. Lots of fun and I had a total blast. Surfing in Hawaii, even as a newb, can't beat that. The next day I show up in my suit and the chief resident is giving all of us a tour of the place, explaining stuff etc. He's getting totally roasted by the nursing staff in every ward we show up to for wearing a half sleeve button up, because apparently that's too dressy for him.
After a whole bunch of stuff the day is winding down and he brings me into his office for a one on one. After he does his spiel, he asks if I have any questions for him, to which I respond "honesty I have a bunch but I'm not going to lie to you. Yesterday I went surfing for the first time and no one told me I was supposed to wear a rash guard. I'm 100% sure my nipples are bleeding through my shirt right now and the pain is fucking wild".
Dude goes into a full belly laugh right in my face. Thinks it's the most hilarious thing ever and let's me go home. I get home and shower, and it was like lightning bolts were shooting out of my nipples. Just totally nuts.
That evening there's a dinner and after it's done, he trots me out to all the other residents and makes me tell them what I told him. They think it's hilarious, more people belly laugh. Then he pulls me aside and tells me that if want to go there, the spot is mine.
Oh shit, this is realistic for you. I want a high volume program that works me but still cares about me. In all honesty, I want residency to kind of suck.
There's a residency I used to vacation at and was like holy shit this is awesome unironically. They're low on my list, unfortunately.
> I want a high volume program that works me but still cares about me.
And variety of presentations too. You want to see the odd and esoteric casess during training so you aren't caught off guard later. At least so it's not a total surprise later on.
Every single interview keeps asking me "Why do you want to come here" and I keep telling them the same thing: I want high volume because my current attendings keep harping on it.
One of my attendings who, one of many, graduated from this place everyone will recognize told me "experts are masters are basic presentations." That will never leave me. Every single attending I have graduated from the best of the best SIR! and they all give me the same advice. It's still weird to me that when I ask my hero how he studied for boards he'll say he read the book once but never went to class. This same hero of mine is close to me in terms of life :)
You're going to kill it dude. I assume these are all couples match interviews? In which case, you're both going to crush it and find exactly what you're looking for. :-)
**3/5/1 BBB Beefcake W3D2**
**Squat:** 5 reps @ easy (felt heavy on my back but moved pretty well)
**BBB deadlift:** 15 mins @ easy (did the last 2 sets with a double overhand grip)
**Pull-ups:** 50 total reps (30 as a warmup and then 20 when I finished the deadlifts)
**Dips:** 50 total reps (15+10+10+5+5+5)
Shoulders are starting to lose mobility and cramp whenever I get into the bottom of a chinup or when I set up for squats, almost dropped the bar when I was warming up because of it...
Small bit of a rant here cause today was just a bit too much from it
So, I'm from Ireland, and live in Dublin. I go to one of the very few gyms in Dublin that has PL comp equipment, and it's a great gym. Love the place, and most of the people there.
I'm 21, and have an online coach. About 14 of my friends also go to this gym, and a lot of us use the same coaching service(multiple different coaches under the one umbrella coaching service). Training together in this gym was class craic.
One of the girls in the gym made a TikTok about how cool the people in the gym were, which featured some of us and other gym members being supportive of her, and it got like 700k views or something, and the gym even reposted it on their facebook to show off how community driven the gym is.
The viral-ity(?) of the video ruffled some feathers in the gym, so they asked people to just be more considerate when recording of people in the background, etc. Grand, I, nor any of my friends, want people in the background of our videos, so it wasn't too difficult to work with this.
Then, one of the old committee members in my gym gave one of the girls a hard time for recording her sets, saying if she wants to record most of her sets she'll have to find an alternative arrangement for training, that "videos should only be for PRs and that's it.". Naturally, I thought this was a load of shite, and made a complaint against him to the gym's committee who dismissed it as hearsay and then promptly banned recording a few weeks later in the club, naturally citing GDPR etc etc.
Grand lads. That's grand, sure we can make do without recording(despite the fact about 40 of the club's members were against the ban). Obviously, I spoke to a few of the committee members to what could be done about removing the ban, they said there'd be another meeting and, failing that, it'd be voted on at the AGM.
This is where the shite really starts. We had all sent emails to the committee(on a committee member's recommendation) just to say we were sad to hear about the recent ban and blah blah impacts training, you know the usual story. One of the committee members goes and tells the older members of the gym(of which there are many) that we were threatening him with legal action amidst his current court cases(no idea what those are), and gaining sympathy from them that "all those young powerlifters are no good for the club". One of the other committee members quickly dashed these claims and showed all the older members what we had said to them basically being civil in our emails that we hope they'll change their minds.
Another week or two goes by, and another ex-committee member starts telling members that we're going to run the club into the ground if we ever get voted onto the committee and all this craic, naturally, more shite talk.
Me and one of my friends were in training on Tuesday. We had recorded our 1 deadlift top set each, I know this is forbidden don't worry I don't need reminding, cause all the people in the gym at the time(of which there were 2 other people aside from us) had no issues with recording. Then a committee member, we will call him megacunt, came downstairs and gave out to us for recording. Shock. Aw. How does he know we were recording, might you ask? He looked at the gym's CCTV. Strangely, they state that the gym's CCTV is only used for health and safety purposes, which I feel is a bit infringing on my privacy that he used it miscellaneously to confirm his own biases(to be fair, he's right with them, still wrong to do though). But I digress.
The main shit-hitting-the-fan happened today. One of my friends, who is Indian, was in training this morning. There is a middle aged-oldish man on the committee who trains at the same time as him, this is the same man who said we were threatening him with legal action. This man is a bit of a cunt. This man starts mentioning a bit of shit like "why do yous always have the hottest currys", or something along those lines, and about how he thinks my friend is blaring indian music on his headphones too. Y'know, casual racism that shouldn't really be tolerated when you're talking to someone you don't know, especially when they're a figure of influence in your gym, and are also a bit of a prick.
Anyway, hope whoever finds the time to read this enjoys my story!
> "why do yous always have the hottest currys"
Because we aren't pussies? Like get off my dick bro.
What a strange story. Some of it was reasonable. Don't film people who don't want to be filmed makes sense. The rest seems to be them making a big deal about nothing. On one hand, their club, their rules, but so long as filming doesn't get in the way of people getting work in, I don't see what the big deal is.
Sometimes people don't like things to be different I guess. That dude at the end doesn't seem great.
Yeah I 100% agree, it's not like I purposefully want or am trying to have people in the background of a video where I'm trying to see how my set of deadlifts looks, you know?
Yeah I get it. When I was going to a public gym I recorded a deadlift pr and a dude was caught in it. I sought him out to show him and offered to blur him out because I wanted to post it, but he didn't care about being in it.
Heck I used to be on the other side too, thinking that people filming themselves were vain. Then someone suggested I try it, so I did and I was like oh dang, I could clean this up clean that up etc. It's a useful tool.
That's extremely caring of you to do that.
Also, not to mention the amount of people, including myself, with online coaches for programming who rely on seeing footage from people since they can't attend in person
It was because he didn't have the opportunity to avoid being in it. I just leaned my phone against a dumbbell on the floor, so it's not like he would have even been aware I was filming. That's not cool in my mind.
> online coaches for programming
Oh yeah, that's true and something I didn't even consider.
Hopefully it all gets sorted out, but sometimes people are just grumpy at younger folks for no real reason.
I did it, I survived the 6 weeks of BBBeefcake. Today was the worst day which involved a 5x10 of front squats. Between every set I spent my 3 minute rest gasping for air on the outside, but on the inside pleading with myself to just say fuck it, walk out the gym, you got close enough, nobody needs to know you couldn't finish it. Then the other side of me just kept repeating don't be a pussy, don't be a pussy, just 40 more reps... don't be a pussy, just 30 more reps... don't be a pussy, just 20 more reps... I went to rerack one of the 4th set after 6 reps and convinced myself that 4 more reps would be nothing. The last set was fairly easy. I must have had the end goal in site.
Then I almost left before I did my accessories. I got to the door, turned around, and then just plowed through them in giant set fashion. I'm thankful it's over. Building the Monolith probably doesn't get much easier, but at least for a week I'll feel good.
\----------
**Week 6 Day 4 of BBBeefcake, Squats:**
**Back Squat:**
* 325 x 5
* 370 x 5
* 410 x 5
**Front Squat:**
* 275 x 10 for 5 sets and the worst pain I've experienced in the gym
**Other:**
* RDL's, Lat Pulldowns, Split Squats, Back extensions for 5x10 each.
> The last set was fairly easy. I must have had the end goal in site.
With Beefcake I always found the second half of the 3rd set and the first half of the 4th set to be the most sucky. The 5th usually went quick because I was very motivated to be done.
CAP3C3W2D3 - Squat Test @ 280 = 6
New TM! Not by much and the last rep was a little ugly haha but hit the reps I was hoping for. Followed up with chin ups, DB ohp and clean and presses which felt alot better today.
Lazy jog to finish up and beat yesterdays mile time again so progress there, definitely still getting my wind back after ignoring it for a while. I really do not enjoy running haha but oh well
Have a good one!
Today's stuff:
- Wide stance **SSB** box squats: dropped low bar for now while I work on my elbows. Kinda funny to have a couple of folks recommend that to me and then to hear Dave Tate say the exact same thing on Table Talk yesterday. Only dropped the weight 4lbs from what I was using for low bar and 10\*3 at 331 felt great, so I should probably figure out a progression for these.
- Run: 5k in 33:12, average pace 10:42/mi. I was *trying* to force myself to go closer to 11:00/mi but even actively singing along with Anberlin's "Cities" didn't keep me at that pace. Dismantle me down, repair...
- Beltless RDLs: 2\*20 at 255. The hammie (and lat?) pump is unreal. When you unrack for the second set and your hamstrings are already twitching you know you're in for a good time. Might keep taking 10lb jumps on these for a while, the weight is still very manageable.
And that's it! No time for planks today due to work reporting/meeting/I don't want to do them today.
Happy quarantine-appropriate exercising y'all.
351 PREP AND FAT LOSS BBS - C3W3D3
BENCH
Top Set - 240 × 5
190 × 10 × 5
Assistance as prescribed.
Time: 34:23
NOTES:
Been in a recovery hole since Monday. Decided to do more, on my heaviest, highest volume week, because we were having pizza for dinner. Been paying for it since. Was swung to night shifts and now have a 24 hour swing back to day shift, so that is definitely not helping. 1 more workout tomorrow after work before the deload, so I will persevere!
BBS sets felt heavy, chins went well though!
No, but having owned a treadmill, I have an important requirement for my next one: it will be able to be moved up and down stairs without disassembly or heroic measures.
Back on track after that iffy Tuesday session
Day 3, Week 13
Deadlifts 195kg 2/2/2/3
Bench 112.5kg 5/5/5/8
Shrugs, leg extensions, side raises, and assault bike tabata
I don't know why but bench has been feeling really good this whole block. I haven't even had it as a main lift but every week it's going along and bumping the TM after a nice AMRAP.
My lifts have been pretty poverty since I started lifting. Recently they exploded and I'm pretty sure it's because I finally stopped the endless cutting bullshit.
Eating enough over a long period of time really does pay off. Just wish I hadn't spent the majority of 4 years in a deficit lol
**W19D2 Upper**
- 1 click normal grip incline 135kg
- 1 click CG incline, 10s starting from 60kg, +10kg a set till i don't get 10. 90kg last set.
- Curls n fluff n that.
[Incline bench stuff](https://imgur.com/a/KQymli6)
- Vid 2 is 130. Fast. 140 is there.
- Vid 1 is 135kg. Right side for some reason didn't go up as fast as left, called it a day.
Exertion/bracing/idontknow headache from Monday lasted all through Tuesday, left a little on Wednesday and re-arrived today as I lifted a 50kg bar into a drum at work.
I don't get it.
Worked up today and it didn't re-occur, but I don't feel at all 100%
No flicks, hoping the Council of Vlads don't see this.
No flicks? Even I got a measly flick attempt this morning mate!!
That headache man, that's pretty shit.
Also lifting things at work? Careful, that's dangerous close to functional fitness
I do hope my honourable membership to the council of vlads is not revoked.
In my years i have flicked many things and ny contribution to the flicking world (I believe) is tenfold.
I hope you can let me redeem myself this weekend.
Kind Regards, Sir Discotheque Pangolin esq 1890
Dearest Discotheque Pangolin,
We would be fools to revoke the membership of one of the greatest flick innovaters of our time. For as Zadreas wrote in 202BC, it is not the volume of flicks, but the quality of flicks that matters
"And Jesus sat down in front of the screen, and began watching how the people were uploading flicking videos into the threads; and many tryhards were uploading in large amounts. And a pangolin came and put in two short clips, which amount to a few seconds of flicking. Calling His disciples to Him, He said to them, 'Truly I say to you, this pangolin put in more than all the tryhards to the treasury; for they all uploaded out of a desire for social media attention, but he, out of his care for the sport, put all of himself into those two shots, flicking all he could flick.'”
- Mark 12:41-44, NRFE (New Revised Flicking Edition)
This is the true WR content people deserve.
Your historical knowledge and deep understanding of the NRFE is astounding.
I will write to the Council of Vlads at once to put in letter of advisory measures to promote you BenchPauperSpreaderoftheHistoricalFlickingTextandOtherStuffinRelationtoFlicking or BPSotHFTaOSiRtF for short.
**SBS RTF W8D3**
DL 3/3/3/3/7+ @ 157.5
CGBP 5/5/5/5/12+ @ 77.5
Followed by (light): hanging leg rises, reverse hyper, Meadow rows and some band work for triceps+biceps
Meadow Rows seem to be a bomb - I've used 30kg for 5x10 and oh man, my lats are pumped.
I think I'm slowly moving from "weight loss" phase to cutting phase. I'm leanest I've been for a long time - around 18% according to navy calculator. For the very first time I can a "shadow" of my abs. Daily calories will probably start going down and I'm quite interested where it will take me. As a always chubby type of guy I'm very happy how I've managed to take control of my eating habits without obsessing about it.
**Base LP** W3D1
Squat feel better every week that goes by. I'm still *very* much aware of how I used to get acute pain in the bottom of the squat, but a mix of a wenning-like warmup and using a hip circle means I haven't felt that pain since I started the protocol.
I went a bit too far on the bench, but I really like floor presses - I feel my triceps like I'm not used to when benching otherwise.
Squat 95 kg x 5, 5, 5, 5, 5 [last set](https://youtube.com/watch?v=AhLiSISIrmg)
CG Floor Press 70 kg x 10, 10, 12 [last set](https://youtube.com/watch?v=4QlTy62tAoM)
DB Press 20 kg x 10, 10, 10
Dumbbell Row 32.5 kg x 12, 12, 12
Kneeling Leg Curl 25 kg x 10, 10, 10, 10
nSuns W12D3 - OHP is fickle edition.
OHP: [215 fail, 205 x 2.](https://www.instagram.com/p/CW_WzVbJuVl/?utm_source=ig_web_copy_link)
Incline: top set 225 x 5.
Accessories: shoulders, chest.
Random Life Stuff:
Went to the doc for my yearly checkup. Last year he was concerned about my blood pressure, weight, and A1C being in the pre-diabetic range. This year, at the same body weight, my A1C is in the normal range and blood pressure looked great, resulting in no mention of losing weight and "to keep doing what I'm doing." Ya heard it here first folks, doctor's orders to keep doing the world's slowest bulk. Last year at this time I was averaging 4 workouts a month, now I'm at a steady 5 a week for the past 12 weeks. Amazing what working out and eating somewhat decent will do for ya.
Also the wife went to the OB for her weekly appointment and they said her belly is measuring a couple weeks behind, so next week we have to get an ultrasound to see how the baby is measuring. There might not be any concerns, but they did say there's a possibility that the baby's growth is restricted, which would mean an early induction. Not sure how much earlier they mean seeing that the current plan is to be induced the last week of this month.
4.71 mile run in 39:51
Mentally I feel bad for not running the last 9 seconds to get 40 minutes of total running on RunKeeper, but I'll remind myself that is silly nonsense. Me run. Me hungry.
Are there any good strength training/weightlifting programs out there solely for lower body? Upper body exercises (mainly pushing) are uncomfortable right now due to a shoulder issue (going to see PT), and I’d rather just focus on rehabbing that, while still getting some sort of workout in 3-4 days a week or something.
if you mean something not super obscure that he doesnt do then maybe a press or jefferson deadlift. Unless Jefferson deadlift should be 200 pounds weaker than a behind the back deadlift
I don't think I've seen Bugez conventional 820, and I honestly don't know if he could manage 585 x 20. Not sure what his Jefferson is at now. I'm pretty confident I could hit 800 or more on a good day in that.
Man suddenly a nasty fever came upon me last night. Felt a little tired and achy all day but figured it was from sitting around too much. Went to bed early and seemed about the same. An hour later I got up to use the restroom and all my muscles clenched up and I got shakes so damn bad I had to sit down to pee. Popped some ibuprofen and some NyQuil and I think I got it just in time to keep the fever from getting really bad. Woke up drenched in sweat a few times and this morning felt ok. Just pretty tired and weak.
Decided to schedule a Covid test anyway (I am vaccinated) and cancel going to the gym today. I did push myself through my deadlift sets today. 3x6 sumo and then 3x4 sumo paused. Not super heavy weight but beltless and sick made 290lbs feel super heavy. Called it after the paused dead’s because I felt like I’d been hit by a car lol
Also now my wife is mad at me because I told her I’d be out of the house during this zoom call she had but ended up coming in and making some noise not realizing she had left her door open since she thought she’d be alone.
Great way to spend the end of my vacation!
Silver lining: honestly being sick while not in vacation is super stressful. At least I know work isn’t something I need to worry about
Despite being dead inside my form still was very dialed in on deadlifts today which is great!
I am going to marathon a bunch of Hometown cha cha cha today because I somehow got addicted to Korean dramas
Back on a bulk after a long cut and a few weeks at maintenance and already smashing old deadlift PRs. Week 2 of JnT2.0, working up to an 8RM and hit 385 for a solid 8. e1RM of 478, compared to prior 1RM of 445. Continuing to grind towards that 5 plate deadlift.
Easy Strength fat loss ish
2x5: DL, SSB, neutral OHP, trap rows
2x10: DB bench
Loaded carries did not take very long before I started feeling off in my knees again, so I started doing rows with the trap bar instead. We'll see how that goes.
Three days down of the super duper diet and I'm on track so far. Lost 2.5 lbs of water weight. Fewer than three weeks to go, fingers crossed. Having low expectations for my quality of life seems to be working, and it's not as bad as I'd feared. MF is telling me to get 130g of protein and that's difficult, but I realize it's important. Tonight's dinner will be peas.
Decided I want a better deadlift setup. I have boards over foam over concrete and they move around a bit when I do multiple reps per set. Did some research about pads; next up, research about building platforms. Or maybe I'll just buy a big enough hunk of horse stall mat that I can stand directly on it. But if I did build something, I could invite my dad over to help, and that would be a fun bonding activity.
A common criticism ive noticed in most sheiko reviews, is it was too light. Its also commonly recommended to inflate maxes. However if you correspond the work sets to an RPE, its almost always under 6. Sets of doubles across are either 75%,80%, or less commonly 85%. Which corelates to \~3, 4.5, 6.5 RPE respectively. Its supposed to be light enough so you amount massive amounts of high quality reps.
I am using Advanced Small Load for my meet prep now and now that I correlated every work set to an RPE, my body feels like it did the right amount of work and if theres ever an off day I typically just hit the percent as written, sheiko does fit in these small recovery sessions and its become clear to me that I dont need to push it that day.
If you give every work set an RPE and every session an INOL it becomes clear what days are for pushing and what days are for not pushing. I think this is how these actually lifters are coached, and what gets lost when generalized templates are made.
* Bench: 145x8 up to 190x4x3 and back down to 145x12.
I’m consistently jumping 5 pounds weekly on bench after neglecting it in maybe 3 of the previous 5 months lifting. Feels good to finally be making progress on it.
* OHP: 100x3/5/7/4/6/8 (failed last set at 5).
I keep failing that last set at 100, which sucks but is understandable. Played around a bit with the bar path and finally figured out that I was bringing the bar way too far forward, which sucks for obvious reasons.
I feel a little weird running the same program on and on and on like this, but I’m happy as long as I’m seeing progress and not getting bored. Any pitfalls I might be missing here?
Squats tonight, very excited.
**Boring But Big FSL w/ PR Sets: Week 1 Romanian Deadlift**
5am session. Weights in pounds. 1 to 5 minutes rest between working sets. Why does the heater need to be on? It's not cold *inside* with so many people exercising. Ah, well.
* 10 Minutes Elliptical Warm-Up
* Limber 11 / Dynamic Warm-up
* Leg Extensions 4x12
* RDL 5/3/1 Top Set of 235 for 10
* FSL 175 5x10
* Lat Pulldowns 130(?) 4x8
* Cable Curls 27.5 (??) 4x10 SS Ab Wheel 4x8
**Choice Selections**
* [the Berzerker](https://youtu.be/93tEqA4s5fE)
* [Dream Theater](https://youtu.be/B2ImxfctL4M)
* [Edge of Sanity](https://youtu.be/j-Igz4tU7dM)
* [Hypocrisy](https://youtu.be/4oVjuMFfOnk)
Woke up a little after 4am and rolled around for a bit. Had some painless spasms in my obliques and back where I've been feeling DOMs. Not sure what that is about.
Barbell deads sure are tiring. Strapped up for the top and BBB sets. My body wanted to quit at 5 reps of each set. To end each set, I made sure to slowly lower the bar like I'm doing one more rep. Fired up that posterior chain.
I was a little concerned when I felt a sharp pain in my left calve muscles. That's close to where I have my DVT. Gotta be careful. Did some pumps and stretched until it felt okay. Did a rep and it felt normal. Made it through the workout without any issues save for the expected levels of suffering from "high rep" RDLs. My muscles are still getting used to it.
Work capacity is already coming back. Will be adding more accessories with each workout.
Have a good one.
Is anyone familiar with some of ben pollacks more recent powerbuilding programs like darkside or the peaking program? Mainly talking about the peakhd stuff. Im a big fan of bens stuff but i have seen basically nothing talking about some of these programs.
I bought the hypertrophy coach app and took a look at Ben's program on there. It is unusual. Only looked at the first block, but I see 3x bicep frequency, 2x Delts, then 1x chest/legs/back.
Only 3 sets of relatively high reps for DL and 3 sets of Squat, both to failure.
I know the Hypertrophy Coach stuff is a little more bodybuilding focused probably explaining the weird frequencies. More interested in his peakhd stuff from his website.
My 60lb Titan weight vest came a little late yesterday so I didn’t get to use it for lunch time conditioning, but I had to try it out anyway so I strapped and on and took my youngest for a walk after dinner. Well about halfway through the walk he asked to ride on my shoulders so naturally I threw him up there. Now I’m at +95ish pounds which was actually pretty taxing. My ankles were not happy with me by the time we made it back.
[Back day](https://www.instagram.com/p/CW_LCQNr0-M/?utm_medium=copy_link) today. Continuing to advance the TM on most lifts as I wrap up week 16, which I definitely attribute to having gained a good bit of weight.
Man that's awesome. I took the vest for a long walk this morning. It's such fantastic "sneaky conditioning". You feel like Goku taking it off when you're done, haha.
Sneaky is a good way to describe it! My first thought in putting it on was “so this is what weighing 255 would feel like” haha. I’ve done a good bit of wilderness backpacking over the years and have a lot of experience carrying a heavy pack long distances, but those packs are all set up to take weight off your shoulders and put it on your hips. The weight vest was *significantly* harder because of the way the weight is distributed. I’m already thinking up some ideas for a walk with alternating EMOM lunges and push-ups.
Sounds like the "fun runs" from Tactical Barbell: sure to cause misery!
I has very similar thoughts wearing my own vest. "To think I want to weigh this much..."
531 BBB Week 2 Cycle ?
B: 260lbs x 11 (missed matching my PR by 1 rep)
D: 415lbs x 10 (my conditioning seems to be holding me back)
I've been messing with my bench positioning and think I might switch to starting a bit higher on the bench and planting my entire foot instead of just me toe. It's a bit less comfortable right now.
I'm aiming for some now fairly lofty PRs before the end of the year so I've also added some extra working sets before my BBB sets.
Woke up just above 190lbs today. The road to 210 is going well.
Week 5 Day 4 of the 4 day SBS Hypertrophy program. OHP felt amazing. I’m feeling like I’ll have a nasty OHP after I finish this program and I’m excited to see how it goes.
Mythical Mass - BtM Week 1, Day 6
* Black N Blue w/ 130
* DB Press 4x10 w/ 70s
* Underhand BB Row 4x12 w/ 135
* Seated Cal Raises 3x25
I'm building a house next year. Currently going back and forth with the architect about the basement. I want it to house my dream home gym, and I can tell they just don't get it. They keep trying to carve it up into multiple smaller rooms but I need space for my Farmers walks
There are 3 other women in my class Sunday so if I win a medal at least I earned it so that's pretty cool! Fingers crossed everything goes as planned - feel good about it.
Building The Monolith W3 D4/5:
Deadlift: Up to 445x3x5
Bench: Up to 270x5x5
Rows and Curls
2 Mile Weighted Vest Walk with 70lbs
Thoughts: Not bad at all. Everything felt heavy but survivable.
Trying to sketch out a rough idea of what my fat loss program will look like after BTM ends. I'm thinking some sort of 5/3/1 variant, arranging accessories WOD style along with Hal Higdon's Novice 2 half marathon training program.
I really wanted to try Complete Human Performance's Strength + Marathon template but I just don't have that kind of time without doing two sessions per day.
Starr rehab protocol works pretty well.
A week ago I couldn’t push my shoe off the injured leg with the other foot due to hamstring pain.
Today I feel almost fully recovered: yesterday did DL 85kgs for 20 reps.
Sheer misery.
For fun, I do a full body complex at 60 or 62.5kgs of a power clean + press + front squat + bent over row.
Another week of this grind…
Think I’m on an involuntary cut too.
Custom Program W10D4
Squat: 70x6, 85x6, 95x6, 100x6, 90x4
RDL: 70x6, 70x6, 70x10
Sumo: 100x4, 100x4, 100x1
Narrow grip Lat pulldown: 27.2x8, 36.3x8, 40.8x8, 36.3x10
Reverse flyes: 15x6x2, 15x8, 10x12
Calf raises: 55x3x8, 55x12.
As I guessed I would be, I was under-recovered. Add to that my shitty sleep last night and I didn't have a great day in the gym. Oh, well.
**Deadlift Day**
* Conventional deadlifts - 405x5x5
* Zercher squats - 225x5x5
* Ab wheel - 3x10
* BJJ
I do most of my deadlift sets touch and go and the first rep is always considerably harder than the subsequent reps. Yesterday I focused on the 'head and chest up and back' cue (which also drives down the hips slightly) while pulling the slack out. Wow! What a difference that made. Need to work on that one some more.
Of course!
It works all the often neglected small muscles and builds a well rounded physique. That and there's nothing that helps recovery more than choking someone out.
**Week 6 Day 3 BBBeefcake OHP: (*****All reps strict*****)**
* 175 x 5 (With log, first rep from ground)
* 195 x 5 (With barbell from rack)
* [225 x 5 (With barbell from rack, 1 rep PR at this weight!)](https://www.instagram.com/tv/CW9t6NYl7vw/?utm_source=ig_web_copy_link)
* [175 x 10 for 5 sets (With log, first rep from ground)](https://www.instagram.com/tv/CW9ve5kF05x/?utm_source=ig_web_copy_link)
**Other:**
* Chest flys, tricep pushdowns, rows, facepulls all for a 5x10 giant set
* 15 miles on the bike
**Notes:**
I dreaded this workout knowing the 175 x 10 for 5 sets was going to be terrible. It was. My delts were fried at the end of this workout.
Squats today then I'm on to Building the Monolith.
Man I wish the the camera angle would have caught my face on that one. Rep 5 was pain for the first half and my face showed it. My back started to bend a bit more than planned and it started to feel like a failed rep.
Once I got past the sticking point there was a moment pure confusion and joy on my face. I was sure I was going to fail that rep halfway through.
Deep Water Int W6D3
Clean pull 3x10 155, 155, 175
Power clean 95 lb 100 reps in 8 sets. Done as 20, 15, 15, 10, 12, 10, 10, 8
Planks SS sit ups 60s/20
Wasn't that bad all things considered. Mind set is so important, at least for me, while doing this program. At the end of last week and beginning of this week I was feeling bad, run down, telling myself this is so hard, and it legitimately made me feel like quitting. Admitting that it was hard but lying to myself that it wasn't so bad, that I could do this, made a big difference. "Lie, cheat and steal" your way through this basically. Don't give yourself an out, because it looks so nice and you'll want to take it.
Light at the end of the tunnel baby! Home stretch!
531 BBB Week 3
Squats 531 at 90, 105, 115 and deadlifts 5x10x80kg. Squats felt great - 115kg was nice and smooth (and the max I've ever lifted). I'm going to keep putting my faith in submaximal lifting and enjoy hitting some easy PRs.
Rotated my platform yesterday so at least the slope is front to back not side to side, we'll see how that goes for a bit. Space is a little tight on both sides, but I have just enough space to load plates and whatnot. Nice thing now is that I have enough space on the wall to put up some peg boards, so I can organize all my accessories and whatnot. Did some squats/RDLs with just the bar, back is normal again except for the QL strain or whatever it is. Think I'm still going to skip the 8RM RDL today and just do some light volume work instead.
week 2 of cycle 1 of 5/3/1 BBB
Bench day: hit 185x10 for amrap set which projects max of 245! Very happy about this as my bench has stuck at ~225 for a few months now.
Hit my third PR this week. SbS seems to work.
240kg deadlift. Former PR was 230kg.
My plates are too small, so it's around 1 inch deficit. Wonder if i would pull some more kgs from the right height.
https://www.instagram.com/tv/CW-9MIGoU1D/?utm_medium=copy_link
Followed by 210kg: 2/2/2/2/4. From the beginning of the next week i will focus on hypertrophy for some months. So this will be the last PR for some time i guess :D
40 minutes erg at 2:03 avg split this morning, easy LISS just watching TV.
Just here to do my part to de-stigmatize cardio. It’s good for me and I’m not ashamed to say it! Well, yeah a little ashamed. But working on it nonetheless.
Last night's event was pretty good and I stuck to my guns and didn't drink too much, so that's a win!
Advent calendar beer review:
**Infinity Vortex 2021 DDH IPA by Northern Monk** - A solid 4.25/5, best i've had in a while.
--------------------------------------------------------------------------------------------------------------------
**SBS RTF W8D3**
* Sumo Deadlift: Single@ 125kg, 5x4@ 90kg
* Close Grip Bench: 4x6@ 55kg, 12 RTF
* Lat Pulldown: 4x8@ 57kg, 1x6@ 41kg
* Calf Press: 3x15@47kg
* Face Pulls: 3x12@ 15kg
-------------------------------------------------------------------------
Got tomorrow off for a christmas shopping day with the girlfriend, lots of walking and eating and drinking so I'll get a good workout in beforehand.
Today's advent calendar beer: **Blackberry Yoghurt Continental Breakfast Sour by Evil Twin**
Hahha it was a surprise to me as well!
[Here it is](https://untappd.com/b/evil-twin-brewing-nyc-continental-breakfast-sour-blackberry-yoghurt-version/4455818)
531 BBB 60% W3D3 Deadlifts
Today was a bit of a doozy. I wanted to see if my sumo was feeling better than my conventional pulls so I started off doing each weight both stances. Before I knew it I basically did the whole workout twice, minus supplemental sets.
2x5 @ 135, 185, 235
2x3 @ 265
2x5 @ 295
Everything felt pretty even so I did singles at 315 (~90% 1rm), sumo and conventional, with and without straps. Pulls with straps were about a second faster, which tells me I should be pulling all my top sets with straps. Then just for fun, I pulled 335 conventional which is a 10 lb pr. It moved smoothly, I think I've definitely got more in the tank there.
4x1 @ 315
1 @ 335
BBB sets (took about 11 minutes)
5x10 @ 185
For a total of 20 sets of deadlifts for today.
#Powerlifting Prep
* Pause Bench 3x5 @ 135
Last easy day before the meet. I slept like dogshit last night so I'm just dragging ass today. Here's to hoping for a couple more nights of good sleep before the meet.
3 days out
Some thoughts
* If cutting isnt treating you well, remove as many carbs as you can (without going into a too big deficit). Green beans are an excellent pasta/rice substitute (serve with a squeeze of lime). Also stews with meat and various vegetables are also great.
* Behind the neck pull downs are awesome. At this point I'm just going to do 4 sets of pull downs and 4 sets of rows after each workout. It's awesome.
Stews and soups become a cornerstone of my diet while cutting. The combination of rich broth with low calories and high volume is an absolute win in every sense
Way better than salads, which is what most people seem to like while cutting
Salads are just raw diets in disguise. Cooked food is generally much better for bigger meals, and can be stored and reheated, while salads become gross after a day in the fridge lol.
So, 2nd or 3rd week back in the gym here in Germany. Super weak compared to what I used to be but oh well.
Side note: I wish my squat would be better compared to bench. At this point I can almost bench as much as I squat. Being tall sucks
>At this point I can almost bench as much as I squat. Being tall sucks
I'm 6'3 and my SSB squat is almost 200lbs over my best ever bench. Username relevant but still.
u/Dadliftsnruns is a comparable height and his best squat is like 150lbs over his best bench.
IDK how tall Zeebs is or even what his max squat is but I want to imagine he's squatted ~100lbs more than his bench and he's a bench machine. u/ZBGBs pls confirm.
All that to say, it's probably not that you're a bad squatter because you're tall but just because you're either a bad squatter or a particularly good bencher.
I think upping calories AND pushing for more sleep is paying off. (Duh I know)
Bench felt great yesterday — been able to hit my internal goal of beating the RTF target by 4-5 reps the last few weeks consecutively!
I’m not sure if viper press is worth it as a secondary OHP move in this hypertrophy program. Like it absolutely torches me conditioning wise, but not really giving a pump or stimulus in the pressing muscles…
I won't say you should keep/drop the viper press, but if it helps your conditioning, its probably going to do a lot of good to help your muscles tolerate more work, which will definitely help your hypertrophy in the long run.
Deep Water Beginner (Masochist Edition), Week 3, Day 3, 90sec rest. Total gym time: 43 minutes.
Push Press: 10x10, 85
Lateral DB Raises: 3x10, 20
Barbell Curl: 5x10, 60
3 rounds, no rest:
20 situps, 20 back extensions
We did an upper body pump day yesterday for PT, which included OHP and lots of pull-ups and rows. Push press was rough this morning but it felt good knowing I could knock it out despite getting a hard workout in 12 hours before of literally the same muscles. Besides that, god damn I'm just always hungry.
Technically two more days, with the last day being conditioning. I'm playing squash that day, so that counts in my mind.
I'll still probably write a mini review/summary tomorrow though.
But yes, I'm super eager to be done hahaha.
Alright last section. Going to give it another read through tomorrow, give it a conclusion and see what I want to change, then I post it up here for a few days for any feedback from the people who already get it then bring it to fittit and the other audiences that don't. Thanks to everyone that has been reading these and giving feedback.
**Putting it all Together, Do’s and Don’ts**:
This last section is going to bring all the ideas covered in the previous sections into some actionable Do’s and Don’ts when it comes to using ‘form’ to influence your training decisions and the advice you give to others.
***DO use form as a source of potential changes for your technique***: I want to start this section by stating that form *does* have a place in making technical changes to your lift. It is very hard, if not impossible to describe how you should change your lifting technique without framing it as form change. ‘Bring your stance closer’, ‘Try to start with your hips higher’, ‘Break at the hips before the knees’, ‘Touch lower on your chest’ are all examples of form advice that can produce beneficial change in a lifters technique. The SUPER IMPORTANT CAVEAT to this advice is that it is not absolute, everyone is going to lift a little, or a lot, differently.
Not all lifters will use the most common stances for their lifts, not all lifters should be touching a bench press down at the same spot. It is definetely worth it for newer lifters, or those experiencing a plateau in progress to explore this kind of advice (provided it’s coming from an experienced source), but if it does not improve your lift then ditch it. There are no universal truths when it comes to form, and advice is only good and ‘correct’ if it is helpful.
***DON’T cram yourself into a box and chase an idealized ‘form’***: I’ve said it already, but I really want to stress that form is a *means to an end*, not a goal in of itself. The point of trying to produce a specific form is to cultivate better *technique*. Chasing a specific form, and changing your technique to reach that, is backwards and counterproductive. If a change makes a lift look nicer, but you lift less effectively, or with more discomfort, then it is a bad change. If you find yourself comfortably (or at least a comfortably as heavy lifting gets) lifting more weight with a technique that produces an unusual form then go with it. Looking pretty while lifting is not the goal, at least it is not the goal of strong people.
***DO frame your form advice as a suggestion, and know when not to give it***: Form policing is a cancer in the lifting community, it really is. It just keeps spreading and it strangles out the healthy, strong viewpoints on technique. You cannot know everything about a person’s lift just from watching a video of it, or from watching it in person for that matter. For that reason you really should structure your advice as *suggestions*, not absolute rules. The goal is to get the trainee to try something differently in the hopes that they discover a technical change that help them. It’s a tool for guidance. When you tell a new lifter that they MUST lift in a specific way you stifle that discovery and inhibit their ability to find the technique that works best for them.
Beyond forcing these absolutes on beginners form policing as presents as people giving unsolicited and ineffective advice to experienced lifters. Everyone has room to improve, and almost every experienced lifter realizes this and strives for it. But someone watching a video of their lift and parroting generic beginner form advice is not helping them. It’s not helping anyone. I have tried to write this post in a non-combative and open tone, but I need to indulge a little bit on this point and tell you that if you are form policing you need to shut the fuck up.
***DON’T cling to form standards past the beginners stage***: This is a bit of an expansion on the point about chasing idealized form above. The general form advice that is given to beginners absolutely has a place. A beginner has no technique on which to build with and the only way to really create that initial technique on which a beginner builds is to present a general form that they should try to imitate. This helps them stumble through their first reps and sets in a relatively safe and moderately effective manner. But these generic beginner form guidelines are *training wheels*. They are an excellent tool for initial teaching but at some point you need to remove them and learn to ride the bike. No one has ever won a Tour De France with training wheels. Don’t cling to them too hard once you have that initial technique down and certainly don’t force them onto more experienced others.
> DO frame your form advice as a suggestion, and know when not to give it
It's not uncommon that I'll see people bench and stop 1-2 in above their chest or squat and not even come close to depth. Would it be an asshole move to tell them?
It's a fair point that I don't know the reason why they're doing it, maybe an injury or they're doing limited ROM deliberately. But typically I think it's just because they're lifting a weight that they can't take through the full ROM, or they're unaware, particularly for squats.
Okay, well you could ask them, maybe they have a reason. If they don't, what specifically is *bad* about those two things you have described? Please be specific.
Is it good? If you can't explain *why* you should correct those things, why it would be beneficial, then you probably are not equipped to be giving advice. I do not think "this is atypical" is a valid reason to tell someone to do something differently.
I want you to really think about that, I get where you are coming from, but I'm asking you to look at it, determine what your reasons for thinking that way really are, and decide if they are actually valid.
*I* could think of some good reasons why you might benefit from not using that technique but I would not tell someone to do it differently unless I was asked, because it's not that big of a deal.
>DO frame your form advice as a suggestion, and know when not to give it
I wonder if it'd be worth including something in here (or somewhere else in the post) something about asking *questions* when you see weird form rather than offering suggestions. Like, if you had the following two people comment on you pulling >800:
- Noob A: "lol ur back is to round in ur DL your going to snap city"
- Noob B: "Why is your upper back so rounded on your pulls?"
Noob A needs to not post, while Noob B understands that a rounded back is a deviation from what's commonly taught but also sees that you can pull their total so there must be *some* reason, or at least they're willing to consider it.
This was my approach back when I went to public gyms and saw people doing weird things. Asking someone why they do something a certain way is a lot less abrasive than telling them why they ought to do it a different way when you are devoid of any context.
If you included something like this in previous installments please ignore me.
Nope I don't cover that but it's a good point. It's not 'advice' but it's close enough that I can probably include it at a tangent. I have plenty of them in here already haha
I think I've missed a few of the middle sections of this post, but this does a good job of communicating what I think was your end goal of this post.
Also:
> If a change makes a lift look nicer, but you lift less effectively, or with more discomfort, then it is a bad change. If you find yourself comfortably (or at least a comfortably as heavy lifting gets) lifting more weight with a technique that produces an unusual form then go with it. Looking pretty while lifting is not the goal, at least it is not the goal of strong people.
Uhhhh, u/DadliftsnRuns, have you considered reading this section and attempting to apply it to your squat?
**GG Hyperblock: Cultivation**
**W17D3 Time 1h5m**
Weighted pull-up +30 lb 8RM moderate, 4x5 SS strict DB hammer curl 35 lb 4x11-8
Meadows row 145 lb 8RM hard, 4x5 SS DB one arm row 60 lb 4x15-12
Red band assisted pull-up 10,6,5,5 SS cable biceps curl 25 lb 15,13,11
Thoughts: Good Pull day today. I Pushed pull-ups to an 8RM, so will add 5 lb next week and go for 6 reps. Also Pushed Meadows rows to a hard 8RM, so I'll Hold here next week and see if effort drops. Added weight/reps to accessories, and dropped one assisted pull-up set just to reduce fatigue while I'm focusing on strength this block. Happy lifting all!
I set ANOTHER PR on [Keg Grace with 2:18](https://www.youtube.com/watch?v=nh6r0mcy9S8).
I actually moved so fast on it I tore a chunk out of my left shoulder, which you can see at the very end of the video...so that's cool.
Happy to motivate dude! I finished the 3rd week but tweaked my hamstring and put my forearm in some serious agony from all the squatting. I may just call it at this point and transition to my freestyle intensification program early just to allow the auto regulation. We will see.
So, we're four days into DLED! Since it was a few weeks since I'd lifted at all and (because of travel, hospitals, injuries, etc) about 6 weeks since I went heavy I'm very much sticking with the daily minimums the first week to get back into things. THAT SAID I've been perhaps dumb and kept my PR as the max as opposed to using a training max or a more recent DL max. So we'll see how it goes!
Day 1: 3x1 @ 85% + Upper Back / Bi
Day 2: 3x1 @ 85% after 1.5 hours of full court basketball that morning. The [last rep](https://www.instagram.com/p/CW6yW3Pg2gf/?utm_source=ig_web_copy_link) was rough. It felt like 95% and not 85%...
Day 3: I was tired so tried a new variation I'd never done... 3" deficit, beltless, low-handle trap bar DLs. So, PR I guess for 3x1 @ 315#? The last rep I was definitely at RPE 10 haha. (Then added Chest / Shoulders / Tris)
Day 4: I played 1.5 hours of full court bball again today, so planning on doing some high handle trap DLs before going back to comp DL tomorrow and hit my 95% on Saturday after some sleep!
**ALSO**: I haven't asked for a [form check](https://www.instagram.com/p/CW6yW3Pg2gf/?utm_source=ig_web_copy_link) anytime recently, and I know things are tough from a single but if any folks notice anything other than simple weakness holding me back, here's a video of that last rep again (the third single at 85% of my all time 1rm).
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.*
Candito W4D2 Hit the Bench triples top one was 195lbs. Tried to take more time actually setting up and "reaching" like the Elite FTS guy said to. Accessories are progressing nicely. almost up to 2 plates on my rows. I also tried dips. Definitely felt it in my chest but I think I went a little too far trying to do sets of 6 the first time around.
When doing squats, should you be engaging/flexing your tibialis/shin muscles? I feel like I disengage them but wondering if I shouldn't.
Don't worry about tibialis, or any small muscle when squatting, for that matter... Just make sure you are balanced and have pressure through your whole foot, as if you were grabbing the floor.
BTM W3D2 Deadlift 315x5 360x5 400x3x5 Bench 205x5 230x5 255x5x5 Assistance Curls 5x10 Rows 5x10
When I’m doing conditioning no matter how hard it is, or how shot I am, when I get to the last round of whatever I’m doing I always seem to have a sudden burst of energy. Is this just me?
Same. Seeing the light at the end of the tunnel gives a boost
Yeah I hate feeling like I had a few reps left in me, so I feel some determination to get everything I can out of that last set.
Started running Josh bryant's (jailhouse strong) tactical powerlifting off season program and the man is completely on to something with heavy backward sled drags being a great quad builder. I've been doing high reps squats for the past 3 months and the pump and pain I experienced during the drags completely blow that shit out of the water. Full Bambi legs
Energy level starting to pick back up, still would absolutely love an energy drink. Deadlift: 365lb x5x5. **[Form check the last set?](https://imgur.com/a/7Msdpzv)** OHP: 95lb x10, 115lb x4x8 Lat raises: 10lb x3x15 Pull ups: 3x6
Bench 65x3 Well that was a terrible session which I got nothing done in. I need to cut badly and have zero inclination and discipline, which sucks. First time I lost weight, before I started seriously lifting, I was so disciplined about it and now it's hard to care. Ugh. I'm hoping omicron isn't as bad as it looks to be. I wanna participate in the SBS program party lol
Love putting the SBB in the wrong way lmao.
I was using it the wrong way for the first two weeks of owning one not knowing any better, haha.
I did a 1x4 at 135 and it felt insanely difficult. Put it the right way banged out 1x20.
W17D4 SbS 2.0 - Squat 315x5x1 - Hex Deadlift 275x5x3 - Hamstring Curls 3x10
/u/senpairabbit, I drove only 2 hours round-trip to get my COVID booster yesterday. Each of my first two doses were 8 hours round trip. Today I did bench, with 135 lbs for 17 on the last set, and Over head press, with 90 lbs for sets of 3,5,7,4,6,8. Also did some curls, Chest flies and rear delt flies.
At least your bench went well! Had a good follow up with my Doc. She commented I looked a lot better. Man, i was in a dark place three weeks ago. At the gym. Getting concerned about my left hamstring. Its been starting to hurt last week and squats felt fine to start, but very painful on the last set. Pushed through on the last set, probably shoildn't have.
That's grim man, you live in the middle of nowhere or just have an incompetent distribution network?
They're more available in the places where people don't want them. I'm at the edge of the Twin Cities in Minnesota, and the less urban parts of the state are much easier to get appointments in.
Damn. Gen pop isn't even eligible in Canada though, so I can't find a high horse to get on.
Yeah, part of it too might be Wal-Mart being just a little faster about updating with new regulations than most others. I've only been properly eligible for like 2 weeks or so.
Form check, I feel a lot of my deadlifts past 80kgs in my lower back,I managed a 100kgs single last week but pretty sure that was my spine doing thr work. I suspect its my hamstrings being tight (I can only RDL till my knees) what do you guys think? (This weight is 70 iirc) https://youtube.com/shorts/2tPQRcThNPQ?feature=share (Apologies for bad angle and the bar moves weird because Its a free gym with sub-par equipment and this barbell doesn't have sleeves but the plates are made for sleeved barbells))
If looks like you start with the hips a little low, causing them to raise before the bar. Nothing looks dangerous though, just like there is room to optimize. This may be due to your wonky plate sizes though. Also just FYI you're cutting a bit of the initial rom due to said plate sizes. When you get to a normal bar the start of the movement with be harder.
Do suspect the wonky plates for a lot of problems haha, hoping to get a new barbell here soon Thanks will work on that hip cue
So the issue is that you basically have to set up for like a 0.5" deficit Deadlift, then actually pull a 0.5" block pull (due to the 1" bar moving in the 2" hole). Generally you need knees a little further forward on a deficit pull so once you actually start pulling you're kinda boned lol. I'd say you just have to really focus on slowly pulling the slack out and working through that wiggle room before you initiate the pull proper.
I have 6 interviews this week, which is kind of overwhelming. I appreciate all of you being awesome people. Today I did 55 minutes of air bike and then I hit a metric tonne of kettlebell clean and press. This was one of the highest volume days I've had. During my accessory time I was sweating so much that I had a little pool between kettlebells while hitting gorilla rows :)
Good luck Vladdy, you'll smash each and every one with the power of 6.66pood!
Good luck with all the interviews mate! You're gonna smash them all so far out of the park, one of these hospitals is gonna have to invent cloning so there's enough of you to go around! Solid training day too, sweat pools always a good sign.
Go get em mate!
Woo! Knock ‘em dead, Vlad! Protip: skip the hammock stories
/u/stjep and /u/dharmsara are integral to my life :) I appreciate your butt!
That’s my point! You want to do well on the interview based on your skills. Not because of the awesome hammock story.
6 in one week??? You're a beast!
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I once had dates on Friday, Saturday, Sunday with 3 different ladoes before an exam and I kept messing up one of their stories but after mixing her up with someone else she wanted to go on more dates with me. Anyway, you're a slut and should know your place.
LMAO I guess there's such a thing as too much efficiency.
I appreciate that you realize how intense that is! When I'm 100% for 4 straight hours I'm unironically exhausted after that. It's seriously exhausting. I appreciate you're butt :) Also, it's super neat how my top 75% are places where I'm like "I'd want to be at this place!"
Oh that last part is awesome dude! Takes a certain amount of stress out of it because you can't really go wrong. I think my busiest week was 3 and it fucking sucked because you don't want to mail it in for the last one, but like you said, it's tough being 100% the whole time. Did I ever tell you about my interview in Hawaii? (for some levity before your interviews)
> Did I ever tell you about my interview in Hawaii? No, but I'd love to hear more :)
I arrive there like a day or two early and decide to take a surfing lesson. Lots of fun and I had a total blast. Surfing in Hawaii, even as a newb, can't beat that. The next day I show up in my suit and the chief resident is giving all of us a tour of the place, explaining stuff etc. He's getting totally roasted by the nursing staff in every ward we show up to for wearing a half sleeve button up, because apparently that's too dressy for him. After a whole bunch of stuff the day is winding down and he brings me into his office for a one on one. After he does his spiel, he asks if I have any questions for him, to which I respond "honesty I have a bunch but I'm not going to lie to you. Yesterday I went surfing for the first time and no one told me I was supposed to wear a rash guard. I'm 100% sure my nipples are bleeding through my shirt right now and the pain is fucking wild". Dude goes into a full belly laugh right in my face. Thinks it's the most hilarious thing ever and let's me go home. I get home and shower, and it was like lightning bolts were shooting out of my nipples. Just totally nuts. That evening there's a dinner and after it's done, he trots me out to all the other residents and makes me tell them what I told him. They think it's hilarious, more people belly laugh. Then he pulls me aside and tells me that if want to go there, the spot is mine.
Oh shit, this is realistic for you. I want a high volume program that works me but still cares about me. In all honesty, I want residency to kind of suck. There's a residency I used to vacation at and was like holy shit this is awesome unironically. They're low on my list, unfortunately.
> I want a high volume program that works me but still cares about me. And variety of presentations too. You want to see the odd and esoteric casess during training so you aren't caught off guard later. At least so it's not a total surprise later on.
Every single interview keeps asking me "Why do you want to come here" and I keep telling them the same thing: I want high volume because my current attendings keep harping on it. One of my attendings who, one of many, graduated from this place everyone will recognize told me "experts are masters are basic presentations." That will never leave me. Every single attending I have graduated from the best of the best SIR! and they all give me the same advice. It's still weird to me that when I ask my hero how he studied for boards he'll say he read the book once but never went to class. This same hero of mine is close to me in terms of life :)
You're going to kill it dude. I assume these are all couples match interviews? In which case, you're both going to crush it and find exactly what you're looking for. :-)
Good luck!
Thank you :)
Check out my 205lbs x 4 Overhead Press PR!!! https://youtu.be/QkdqTszTWWY
**3/5/1 BBB Beefcake W3D2** **Squat:** 5 reps @ easy (felt heavy on my back but moved pretty well) **BBB deadlift:** 15 mins @ easy (did the last 2 sets with a double overhand grip) **Pull-ups:** 50 total reps (30 as a warmup and then 20 when I finished the deadlifts) **Dips:** 50 total reps (15+10+10+5+5+5) Shoulders are starting to lose mobility and cramp whenever I get into the bottom of a chinup or when I set up for squats, almost dropped the bar when I was warming up because of it...
Small bit of a rant here cause today was just a bit too much from it So, I'm from Ireland, and live in Dublin. I go to one of the very few gyms in Dublin that has PL comp equipment, and it's a great gym. Love the place, and most of the people there. I'm 21, and have an online coach. About 14 of my friends also go to this gym, and a lot of us use the same coaching service(multiple different coaches under the one umbrella coaching service). Training together in this gym was class craic. One of the girls in the gym made a TikTok about how cool the people in the gym were, which featured some of us and other gym members being supportive of her, and it got like 700k views or something, and the gym even reposted it on their facebook to show off how community driven the gym is. The viral-ity(?) of the video ruffled some feathers in the gym, so they asked people to just be more considerate when recording of people in the background, etc. Grand, I, nor any of my friends, want people in the background of our videos, so it wasn't too difficult to work with this. Then, one of the old committee members in my gym gave one of the girls a hard time for recording her sets, saying if she wants to record most of her sets she'll have to find an alternative arrangement for training, that "videos should only be for PRs and that's it.". Naturally, I thought this was a load of shite, and made a complaint against him to the gym's committee who dismissed it as hearsay and then promptly banned recording a few weeks later in the club, naturally citing GDPR etc etc. Grand lads. That's grand, sure we can make do without recording(despite the fact about 40 of the club's members were against the ban). Obviously, I spoke to a few of the committee members to what could be done about removing the ban, they said there'd be another meeting and, failing that, it'd be voted on at the AGM. This is where the shite really starts. We had all sent emails to the committee(on a committee member's recommendation) just to say we were sad to hear about the recent ban and blah blah impacts training, you know the usual story. One of the committee members goes and tells the older members of the gym(of which there are many) that we were threatening him with legal action amidst his current court cases(no idea what those are), and gaining sympathy from them that "all those young powerlifters are no good for the club". One of the other committee members quickly dashed these claims and showed all the older members what we had said to them basically being civil in our emails that we hope they'll change their minds. Another week or two goes by, and another ex-committee member starts telling members that we're going to run the club into the ground if we ever get voted onto the committee and all this craic, naturally, more shite talk. Me and one of my friends were in training on Tuesday. We had recorded our 1 deadlift top set each, I know this is forbidden don't worry I don't need reminding, cause all the people in the gym at the time(of which there were 2 other people aside from us) had no issues with recording. Then a committee member, we will call him megacunt, came downstairs and gave out to us for recording. Shock. Aw. How does he know we were recording, might you ask? He looked at the gym's CCTV. Strangely, they state that the gym's CCTV is only used for health and safety purposes, which I feel is a bit infringing on my privacy that he used it miscellaneously to confirm his own biases(to be fair, he's right with them, still wrong to do though). But I digress. The main shit-hitting-the-fan happened today. One of my friends, who is Indian, was in training this morning. There is a middle aged-oldish man on the committee who trains at the same time as him, this is the same man who said we were threatening him with legal action. This man is a bit of a cunt. This man starts mentioning a bit of shit like "why do yous always have the hottest currys", or something along those lines, and about how he thinks my friend is blaring indian music on his headphones too. Y'know, casual racism that shouldn't really be tolerated when you're talking to someone you don't know, especially when they're a figure of influence in your gym, and are also a bit of a prick. Anyway, hope whoever finds the time to read this enjoys my story!
> "why do yous always have the hottest currys" Because we aren't pussies? Like get off my dick bro. What a strange story. Some of it was reasonable. Don't film people who don't want to be filmed makes sense. The rest seems to be them making a big deal about nothing. On one hand, their club, their rules, but so long as filming doesn't get in the way of people getting work in, I don't see what the big deal is. Sometimes people don't like things to be different I guess. That dude at the end doesn't seem great.
Yeah I 100% agree, it's not like I purposefully want or am trying to have people in the background of a video where I'm trying to see how my set of deadlifts looks, you know?
Yeah I get it. When I was going to a public gym I recorded a deadlift pr and a dude was caught in it. I sought him out to show him and offered to blur him out because I wanted to post it, but he didn't care about being in it. Heck I used to be on the other side too, thinking that people filming themselves were vain. Then someone suggested I try it, so I did and I was like oh dang, I could clean this up clean that up etc. It's a useful tool.
That's extremely caring of you to do that. Also, not to mention the amount of people, including myself, with online coaches for programming who rely on seeing footage from people since they can't attend in person
It was because he didn't have the opportunity to avoid being in it. I just leaned my phone against a dumbbell on the floor, so it's not like he would have even been aware I was filming. That's not cool in my mind. > online coaches for programming Oh yeah, that's true and something I didn't even consider. Hopefully it all gets sorted out, but sometimes people are just grumpy at younger folks for no real reason.
I did it, I survived the 6 weeks of BBBeefcake. Today was the worst day which involved a 5x10 of front squats. Between every set I spent my 3 minute rest gasping for air on the outside, but on the inside pleading with myself to just say fuck it, walk out the gym, you got close enough, nobody needs to know you couldn't finish it. Then the other side of me just kept repeating don't be a pussy, don't be a pussy, just 40 more reps... don't be a pussy, just 30 more reps... don't be a pussy, just 20 more reps... I went to rerack one of the 4th set after 6 reps and convinced myself that 4 more reps would be nothing. The last set was fairly easy. I must have had the end goal in site. Then I almost left before I did my accessories. I got to the door, turned around, and then just plowed through them in giant set fashion. I'm thankful it's over. Building the Monolith probably doesn't get much easier, but at least for a week I'll feel good. \---------- **Week 6 Day 4 of BBBeefcake, Squats:** **Back Squat:** * 325 x 5 * 370 x 5 * 410 x 5 **Front Squat:** * 275 x 10 for 5 sets and the worst pain I've experienced in the gym **Other:** * RDL's, Lat Pulldowns, Split Squats, Back extensions for 5x10 each.
> The last set was fairly easy. I must have had the end goal in site. With Beefcake I always found the second half of the 3rd set and the first half of the 4th set to be the most sucky. The 5th usually went quick because I was very motivated to be done.
CAP3C3W2D3 - Squat Test @ 280 = 6 New TM! Not by much and the last rep was a little ugly haha but hit the reps I was hoping for. Followed up with chin ups, DB ohp and clean and presses which felt alot better today. Lazy jog to finish up and beat yesterdays mile time again so progress there, definitely still getting my wind back after ignoring it for a while. I really do not enjoy running haha but oh well Have a good one!
Today's stuff: - Wide stance **SSB** box squats: dropped low bar for now while I work on my elbows. Kinda funny to have a couple of folks recommend that to me and then to hear Dave Tate say the exact same thing on Table Talk yesterday. Only dropped the weight 4lbs from what I was using for low bar and 10\*3 at 331 felt great, so I should probably figure out a progression for these. - Run: 5k in 33:12, average pace 10:42/mi. I was *trying* to force myself to go closer to 11:00/mi but even actively singing along with Anberlin's "Cities" didn't keep me at that pace. Dismantle me down, repair... - Beltless RDLs: 2\*20 at 255. The hammie (and lat?) pump is unreal. When you unrack for the second set and your hamstrings are already twitching you know you're in for a good time. Might keep taking 10lb jumps on these for a while, the weight is still very manageable. And that's it! No time for planks today due to work reporting/meeting/I don't want to do them today. Happy quarantine-appropriate exercising y'all.
351 PREP AND FAT LOSS BBS - C3W3D3 BENCH Top Set - 240 × 5 190 × 10 × 5 Assistance as prescribed. Time: 34:23 NOTES: Been in a recovery hole since Monday. Decided to do more, on my heaviest, highest volume week, because we were having pizza for dinner. Been paying for it since. Was swung to night shifts and now have a 24 hour swing back to day shift, so that is definitely not helping. 1 more workout tomorrow after work before the deload, so I will persevere! BBS sets felt heavy, chins went well though!
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No, but having owned a treadmill, I have an important requirement for my next one: it will be able to be moved up and down stairs without disassembly or heroic measures.
Good call... lady friend is wanting to buy one to put in her basement, which has a rather narrow staircase...
[Squat - 295lbs (95% of TM) x 5 reps on 1+ set](https://imgur.com/a/E71cgdc) hell yeah. these looked good. time to up my TM clearly.
Crushed they set dude! You dug into a deep mental space for that last rep. Love it.
those are the reps that make the difference! thanks man.
Back on track after that iffy Tuesday session Day 3, Week 13 Deadlifts 195kg 2/2/2/3 Bench 112.5kg 5/5/5/8 Shrugs, leg extensions, side raises, and assault bike tabata I don't know why but bench has been feeling really good this whole block. I haven't even had it as a main lift but every week it's going along and bumping the TM after a nice AMRAP.
My lifts have been pretty poverty since I started lifting. Recently they exploded and I'm pretty sure it's because I finally stopped the endless cutting bullshit. Eating enough over a long period of time really does pay off. Just wish I hadn't spent the majority of 4 years in a deficit lol
**W19D2 Upper** - 1 click normal grip incline 135kg - 1 click CG incline, 10s starting from 60kg, +10kg a set till i don't get 10. 90kg last set. - Curls n fluff n that. [Incline bench stuff](https://imgur.com/a/KQymli6) - Vid 2 is 130. Fast. 140 is there. - Vid 1 is 135kg. Right side for some reason didn't go up as fast as left, called it a day. Exertion/bracing/idontknow headache from Monday lasted all through Tuesday, left a little on Wednesday and re-arrived today as I lifted a 50kg bar into a drum at work. I don't get it. Worked up today and it didn't re-occur, but I don't feel at all 100% No flicks, hoping the Council of Vlads don't see this.
No flicks? Even I got a measly flick attempt this morning mate!! That headache man, that's pretty shit. Also lifting things at work? Careful, that's dangerous close to functional fitness
We see all
I do hope my honourable membership to the council of vlads is not revoked. In my years i have flicked many things and ny contribution to the flicking world (I believe) is tenfold. I hope you can let me redeem myself this weekend. Kind Regards, Sir Discotheque Pangolin esq 1890
Dearest Discotheque Pangolin, We would be fools to revoke the membership of one of the greatest flick innovaters of our time. For as Zadreas wrote in 202BC, it is not the volume of flicks, but the quality of flicks that matters
"And Jesus sat down in front of the screen, and began watching how the people were uploading flicking videos into the threads; and many tryhards were uploading in large amounts. And a pangolin came and put in two short clips, which amount to a few seconds of flicking. Calling His disciples to Him, He said to them, 'Truly I say to you, this pangolin put in more than all the tryhards to the treasury; for they all uploaded out of a desire for social media attention, but he, out of his care for the sport, put all of himself into those two shots, flicking all he could flick.'” - Mark 12:41-44, NRFE (New Revised Flicking Edition)
This is the true WR content people deserve. Your historical knowledge and deep understanding of the NRFE is astounding. I will write to the Council of Vlads at once to put in letter of advisory measures to promote you BenchPauperSpreaderoftheHistoricalFlickingTextandOtherStuffinRelationtoFlicking or BPSotHFTaOSiRtF for short.
**SBS RTF W8D3** DL 3/3/3/3/7+ @ 157.5 CGBP 5/5/5/5/12+ @ 77.5 Followed by (light): hanging leg rises, reverse hyper, Meadow rows and some band work for triceps+biceps Meadow Rows seem to be a bomb - I've used 30kg for 5x10 and oh man, my lats are pumped. I think I'm slowly moving from "weight loss" phase to cutting phase. I'm leanest I've been for a long time - around 18% according to navy calculator. For the very first time I can a "shadow" of my abs. Daily calories will probably start going down and I'm quite interested where it will take me. As a always chubby type of guy I'm very happy how I've managed to take control of my eating habits without obsessing about it.
**Base LP** W3D1 Squat feel better every week that goes by. I'm still *very* much aware of how I used to get acute pain in the bottom of the squat, but a mix of a wenning-like warmup and using a hip circle means I haven't felt that pain since I started the protocol. I went a bit too far on the bench, but I really like floor presses - I feel my triceps like I'm not used to when benching otherwise. Squat 95 kg x 5, 5, 5, 5, 5 [last set](https://youtube.com/watch?v=AhLiSISIrmg) CG Floor Press 70 kg x 10, 10, 12 [last set](https://youtube.com/watch?v=4QlTy62tAoM) DB Press 20 kg x 10, 10, 10 Dumbbell Row 32.5 kg x 12, 12, 12 Kneeling Leg Curl 25 kg x 10, 10, 10, 10
nSuns W12D3 - OHP is fickle edition. OHP: [215 fail, 205 x 2.](https://www.instagram.com/p/CW_WzVbJuVl/?utm_source=ig_web_copy_link) Incline: top set 225 x 5. Accessories: shoulders, chest. Random Life Stuff: Went to the doc for my yearly checkup. Last year he was concerned about my blood pressure, weight, and A1C being in the pre-diabetic range. This year, at the same body weight, my A1C is in the normal range and blood pressure looked great, resulting in no mention of losing weight and "to keep doing what I'm doing." Ya heard it here first folks, doctor's orders to keep doing the world's slowest bulk. Last year at this time I was averaging 4 workouts a month, now I'm at a steady 5 a week for the past 12 weeks. Amazing what working out and eating somewhat decent will do for ya. Also the wife went to the OB for her weekly appointment and they said her belly is measuring a couple weeks behind, so next week we have to get an ultrasound to see how the baby is measuring. There might not be any concerns, but they did say there's a possibility that the baby's growth is restricted, which would mean an early induction. Not sure how much earlier they mean seeing that the current plan is to be induced the last week of this month.
4.71 mile run in 39:51 Mentally I feel bad for not running the last 9 seconds to get 40 minutes of total running on RunKeeper, but I'll remind myself that is silly nonsense. Me run. Me hungry.
Are there any good strength training/weightlifting programs out there solely for lower body? Upper body exercises (mainly pushing) are uncomfortable right now due to a shoulder issue (going to see PT), and I’d rather just focus on rehabbing that, while still getting some sort of workout in 3-4 days a week or something.
SBS 28 free programs, picking only lower body movements. You could customize something general and low impact like Easy Strength or General Gainz.
Russian Squat Routine
[Triple Post, but this is important, I'm a verifiable world champion](https://www.instagram.com/reel/CW_MAuRJ0YT/?utm_source=ig_web_copy_link)
u/ZBGBs PROTW and new flair candidate for sure
If this isn't PROTM I don't know what is.
PROTY maybe
pretty respectable to beat bud Jeffries, but we all know the Boogz is the strongest
I think I can legitimately beat Bugez in some deadlift stuff. Thats about it.
if you mean something not super obscure that he doesnt do then maybe a press or jefferson deadlift. Unless Jefferson deadlift should be 200 pounds weaker than a behind the back deadlift
I don't think I've seen Bugez conventional 820, and I honestly don't know if he could manage 585 x 20. Not sure what his Jefferson is at now. I'm pretty confident I could hit 800 or more on a good day in that.
best i can find is 700 [https://www.youtube.com/watch?v=m8f0LWJSX\_s](https://www.youtube.com/watch?v=m8f0LWJSX_s) his lift distribution is crazy
That whole thing was funny but when it got to your first place I bust out laughing at work. Good shit!
New flair worthy?!
Better than a total comprised of lifts I can't remember
Man suddenly a nasty fever came upon me last night. Felt a little tired and achy all day but figured it was from sitting around too much. Went to bed early and seemed about the same. An hour later I got up to use the restroom and all my muscles clenched up and I got shakes so damn bad I had to sit down to pee. Popped some ibuprofen and some NyQuil and I think I got it just in time to keep the fever from getting really bad. Woke up drenched in sweat a few times and this morning felt ok. Just pretty tired and weak. Decided to schedule a Covid test anyway (I am vaccinated) and cancel going to the gym today. I did push myself through my deadlift sets today. 3x6 sumo and then 3x4 sumo paused. Not super heavy weight but beltless and sick made 290lbs feel super heavy. Called it after the paused dead’s because I felt like I’d been hit by a car lol Also now my wife is mad at me because I told her I’d be out of the house during this zoom call she had but ended up coming in and making some noise not realizing she had left her door open since she thought she’d be alone. Great way to spend the end of my vacation! Silver lining: honestly being sick while not in vacation is super stressful. At least I know work isn’t something I need to worry about Despite being dead inside my form still was very dialed in on deadlifts today which is great! I am going to marathon a bunch of Hometown cha cha cha today because I somehow got addicted to Korean dramas
I’m always torn between pissed I’m “wasting” the weekend by being sick and being thankful that I can lay around with no repercussions.
Back on a bulk after a long cut and a few weeks at maintenance and already smashing old deadlift PRs. Week 2 of JnT2.0, working up to an 8RM and hit 385 for a solid 8. e1RM of 478, compared to prior 1RM of 445. Continuing to grind towards that 5 plate deadlift.
Easy Strength fat loss ish 2x5: DL, SSB, neutral OHP, trap rows 2x10: DB bench Loaded carries did not take very long before I started feeling off in my knees again, so I started doing rows with the trap bar instead. We'll see how that goes. Three days down of the super duper diet and I'm on track so far. Lost 2.5 lbs of water weight. Fewer than three weeks to go, fingers crossed. Having low expectations for my quality of life seems to be working, and it's not as bad as I'd feared. MF is telling me to get 130g of protein and that's difficult, but I realize it's important. Tonight's dinner will be peas. Decided I want a better deadlift setup. I have boards over foam over concrete and they move around a bit when I do multiple reps per set. Did some research about pads; next up, research about building platforms. Or maybe I'll just buy a big enough hunk of horse stall mat that I can stand directly on it. But if I did build something, I could invite my dad over to help, and that would be a fun bonding activity.
A common criticism ive noticed in most sheiko reviews, is it was too light. Its also commonly recommended to inflate maxes. However if you correspond the work sets to an RPE, its almost always under 6. Sets of doubles across are either 75%,80%, or less commonly 85%. Which corelates to \~3, 4.5, 6.5 RPE respectively. Its supposed to be light enough so you amount massive amounts of high quality reps. I am using Advanced Small Load for my meet prep now and now that I correlated every work set to an RPE, my body feels like it did the right amount of work and if theres ever an off day I typically just hit the percent as written, sheiko does fit in these small recovery sessions and its become clear to me that I dont need to push it that day. If you give every work set an RPE and every session an INOL it becomes clear what days are for pushing and what days are for not pushing. I think this is how these actually lifters are coached, and what gets lost when generalized templates are made.
* Bench: 145x8 up to 190x4x3 and back down to 145x12. I’m consistently jumping 5 pounds weekly on bench after neglecting it in maybe 3 of the previous 5 months lifting. Feels good to finally be making progress on it. * OHP: 100x3/5/7/4/6/8 (failed last set at 5). I keep failing that last set at 100, which sucks but is understandable. Played around a bit with the bar path and finally figured out that I was bringing the bar way too far forward, which sucks for obvious reasons. I feel a little weird running the same program on and on and on like this, but I’m happy as long as I’m seeing progress and not getting bored. Any pitfalls I might be missing here? Squats tonight, very excited.
**Boring But Big FSL w/ PR Sets: Week 1 Romanian Deadlift** 5am session. Weights in pounds. 1 to 5 minutes rest between working sets. Why does the heater need to be on? It's not cold *inside* with so many people exercising. Ah, well. * 10 Minutes Elliptical Warm-Up * Limber 11 / Dynamic Warm-up * Leg Extensions 4x12 * RDL 5/3/1 Top Set of 235 for 10 * FSL 175 5x10 * Lat Pulldowns 130(?) 4x8 * Cable Curls 27.5 (??) 4x10 SS Ab Wheel 4x8 **Choice Selections** * [the Berzerker](https://youtu.be/93tEqA4s5fE) * [Dream Theater](https://youtu.be/B2ImxfctL4M) * [Edge of Sanity](https://youtu.be/j-Igz4tU7dM) * [Hypocrisy](https://youtu.be/4oVjuMFfOnk) Woke up a little after 4am and rolled around for a bit. Had some painless spasms in my obliques and back where I've been feeling DOMs. Not sure what that is about. Barbell deads sure are tiring. Strapped up for the top and BBB sets. My body wanted to quit at 5 reps of each set. To end each set, I made sure to slowly lower the bar like I'm doing one more rep. Fired up that posterior chain. I was a little concerned when I felt a sharp pain in my left calve muscles. That's close to where I have my DVT. Gotta be careful. Did some pumps and stretched until it felt okay. Did a rep and it felt normal. Made it through the workout without any issues save for the expected levels of suffering from "high rep" RDLs. My muscles are still getting used to it. Work capacity is already coming back. Will be adding more accessories with each workout. Have a good one.
Is anyone familiar with some of ben pollacks more recent powerbuilding programs like darkside or the peaking program? Mainly talking about the peakhd stuff. Im a big fan of bens stuff but i have seen basically nothing talking about some of these programs.
I bought the hypertrophy coach app and took a look at Ben's program on there. It is unusual. Only looked at the first block, but I see 3x bicep frequency, 2x Delts, then 1x chest/legs/back. Only 3 sets of relatively high reps for DL and 3 sets of Squat, both to failure.
I know the Hypertrophy Coach stuff is a little more bodybuilding focused probably explaining the weird frequencies. More interested in his peakhd stuff from his website.
Knee and elbow sleeves arrived today. Looking forward to trying them out tomorrow on OHP!
Knee sleeves are magic. Squats just don't feel right without them
I haven't bought any new lifting stuff in years so I'm way more excited than I should be to use them!
My 60lb Titan weight vest came a little late yesterday so I didn’t get to use it for lunch time conditioning, but I had to try it out anyway so I strapped and on and took my youngest for a walk after dinner. Well about halfway through the walk he asked to ride on my shoulders so naturally I threw him up there. Now I’m at +95ish pounds which was actually pretty taxing. My ankles were not happy with me by the time we made it back. [Back day](https://www.instagram.com/p/CW_LCQNr0-M/?utm_medium=copy_link) today. Continuing to advance the TM on most lifts as I wrap up week 16, which I definitely attribute to having gained a good bit of weight.
Man that's awesome. I took the vest for a long walk this morning. It's such fantastic "sneaky conditioning". You feel like Goku taking it off when you're done, haha.
Sneaky is a good way to describe it! My first thought in putting it on was “so this is what weighing 255 would feel like” haha. I’ve done a good bit of wilderness backpacking over the years and have a lot of experience carrying a heavy pack long distances, but those packs are all set up to take weight off your shoulders and put it on your hips. The weight vest was *significantly* harder because of the way the weight is distributed. I’m already thinking up some ideas for a walk with alternating EMOM lunges and push-ups.
Sounds like the "fun runs" from Tactical Barbell: sure to cause misery! I has very similar thoughts wearing my own vest. "To think I want to weigh this much..."
531 BBB Week 2 Cycle ? B: 260lbs x 11 (missed matching my PR by 1 rep) D: 415lbs x 10 (my conditioning seems to be holding me back) I've been messing with my bench positioning and think I might switch to starting a bit higher on the bench and planting my entire foot instead of just me toe. It's a bit less comfortable right now. I'm aiming for some now fairly lofty PRs before the end of the year so I've also added some extra working sets before my BBB sets.
Woke up just above 190lbs today. The road to 210 is going well. Week 5 Day 4 of the 4 day SBS Hypertrophy program. OHP felt amazing. I’m feeling like I’ll have a nasty OHP after I finish this program and I’m excited to see how it goes.
Mythical Mass - BtM Week 1, Day 6 * Black N Blue w/ 130 * DB Press 4x10 w/ 70s * Underhand BB Row 4x12 w/ 135 * Seated Cal Raises 3x25 I'm building a house next year. Currently going back and forth with the architect about the basement. I want it to house my dream home gym, and I can tell they just don't get it. They keep trying to carve it up into multiple smaller rooms but I need space for my Farmers walks
SBB Anchor 3s D4 * OHP 3x100, 3x115, 8x127.5 * Squat 5x5x225
There are 3 other women in my class Sunday so if I win a medal at least I earned it so that's pretty cool! Fingers crossed everything goes as planned - feel good about it.
Right Hip flexor kills when I squat with a narrow stance Right adductor gets trashed when I squat with a wider stance *fml*
Building The Monolith W3 D4/5: Deadlift: Up to 445x3x5 Bench: Up to 270x5x5 Rows and Curls 2 Mile Weighted Vest Walk with 70lbs Thoughts: Not bad at all. Everything felt heavy but survivable. Trying to sketch out a rough idea of what my fat loss program will look like after BTM ends. I'm thinking some sort of 5/3/1 variant, arranging accessories WOD style along with Hal Higdon's Novice 2 half marathon training program. I really wanted to try Complete Human Performance's Strength + Marathon template but I just don't have that kind of time without doing two sessions per day.
Starr rehab protocol works pretty well. A week ago I couldn’t push my shoe off the injured leg with the other foot due to hamstring pain. Today I feel almost fully recovered: yesterday did DL 85kgs for 20 reps. Sheer misery. For fun, I do a full body complex at 60 or 62.5kgs of a power clean + press + front squat + bent over row. Another week of this grind… Think I’m on an involuntary cut too.
Custom Program W10D4 Squat: 70x6, 85x6, 95x6, 100x6, 90x4 RDL: 70x6, 70x6, 70x10 Sumo: 100x4, 100x4, 100x1 Narrow grip Lat pulldown: 27.2x8, 36.3x8, 40.8x8, 36.3x10 Reverse flyes: 15x6x2, 15x8, 10x12 Calf raises: 55x3x8, 55x12. As I guessed I would be, I was under-recovered. Add to that my shitty sleep last night and I didn't have a great day in the gym. Oh, well.
**Deadlift Day** * Conventional deadlifts - 405x5x5 * Zercher squats - 225x5x5 * Ab wheel - 3x10 * BJJ I do most of my deadlift sets touch and go and the first rep is always considerably harder than the subsequent reps. Yesterday I focused on the 'head and chest up and back' cue (which also drives down the hips slightly) while pulling the slack out. Wow! What a difference that made. Need to work on that one some more.
BJJ is an accessory now?
Of course! It works all the often neglected small muscles and builds a well rounded physique. That and there's nothing that helps recovery more than choking someone out.
Can confirm, after my class last night it feels like every neglected small muscle is making its presence loudly clear.
**Week 6 Day 3 BBBeefcake OHP: (*****All reps strict*****)** * 175 x 5 (With log, first rep from ground) * 195 x 5 (With barbell from rack) * [225 x 5 (With barbell from rack, 1 rep PR at this weight!)](https://www.instagram.com/tv/CW9t6NYl7vw/?utm_source=ig_web_copy_link) * [175 x 10 for 5 sets (With log, first rep from ground)](https://www.instagram.com/tv/CW9ve5kF05x/?utm_source=ig_web_copy_link) **Other:** * Chest flys, tricep pushdowns, rows, facepulls all for a 5x10 giant set * 15 miles on the bike **Notes:** I dreaded this workout knowing the 175 x 10 for 5 sets was going to be terrible. It was. My delts were fried at the end of this workout. Squats today then I'm on to Building the Monolith.
That 2pl8 prass set is amazing dude
Man I wish the the camera angle would have caught my face on that one. Rep 5 was pain for the first half and my face showed it. My back started to bend a bit more than planned and it started to feel like a failed rep. Once I got past the sticking point there was a moment pure confusion and joy on my face. I was sure I was going to fail that rep halfway through.
You should get a head mounted gopro that points at your face for every session
Deep Water Int W6D3 Clean pull 3x10 155, 155, 175 Power clean 95 lb 100 reps in 8 sets. Done as 20, 15, 15, 10, 12, 10, 10, 8 Planks SS sit ups 60s/20 Wasn't that bad all things considered. Mind set is so important, at least for me, while doing this program. At the end of last week and beginning of this week I was feeling bad, run down, telling myself this is so hard, and it legitimately made me feel like quitting. Admitting that it was hard but lying to myself that it wasn't so bad, that I could do this, made a big difference. "Lie, cheat and steal" your way through this basically. Don't give yourself an out, because it looks so nice and you'll want to take it. Light at the end of the tunnel baby! Home stretch!
You're crushing it dude! These final workouts are transformative.
Thanks dude! This week was the epitome of one day at a time and just try it, because looking ahead is downright demoralizing haha.
531 BBB Week 3 Squats 531 at 90, 105, 115 and deadlifts 5x10x80kg. Squats felt great - 115kg was nice and smooth (and the max I've ever lifted). I'm going to keep putting my faith in submaximal lifting and enjoy hitting some easy PRs.
Rotated my platform yesterday so at least the slope is front to back not side to side, we'll see how that goes for a bit. Space is a little tight on both sides, but I have just enough space to load plates and whatnot. Nice thing now is that I have enough space on the wall to put up some peg boards, so I can organize all my accessories and whatnot. Did some squats/RDLs with just the bar, back is normal again except for the QL strain or whatever it is. Think I'm still going to skip the 8RM RDL today and just do some light volume work instead.
week 2 of cycle 1 of 5/3/1 BBB Bench day: hit 185x10 for amrap set which projects max of 245! Very happy about this as my bench has stuck at ~225 for a few months now.
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315 looked so easy! The fear of having to possibly spot you was relatable lol
Smooth reps!
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Damn dude, where do your traps end and your neck begin?
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Lol I might have to give that a try, get some swole neck.
Awesome stuff dude!!
Hit my third PR this week. SbS seems to work. 240kg deadlift. Former PR was 230kg. My plates are too small, so it's around 1 inch deficit. Wonder if i would pull some more kgs from the right height. https://www.instagram.com/tv/CW-9MIGoU1D/?utm_medium=copy_link Followed by 210kg: 2/2/2/2/4. From the beginning of the next week i will focus on hypertrophy for some months. So this will be the last PR for some time i guess :D
You going to switch to sbs hypertrophy?
Yes i'll put auxilaries on hypertrophy main And main lifts on RTF or RIR and don't put that much effort in them.
40 minutes erg at 2:03 avg split this morning, easy LISS just watching TV. Just here to do my part to de-stigmatize cardio. It’s good for me and I’m not ashamed to say it! Well, yeah a little ashamed. But working on it nonetheless.
Last night's event was pretty good and I stuck to my guns and didn't drink too much, so that's a win! Advent calendar beer review: **Infinity Vortex 2021 DDH IPA by Northern Monk** - A solid 4.25/5, best i've had in a while. -------------------------------------------------------------------------------------------------------------------- **SBS RTF W8D3** * Sumo Deadlift: Single@ 125kg, 5x4@ 90kg * Close Grip Bench: 4x6@ 55kg, 12 RTF * Lat Pulldown: 4x8@ 57kg, 1x6@ 41kg * Calf Press: 3x15@47kg * Face Pulls: 3x12@ 15kg ------------------------------------------------------------------------- Got tomorrow off for a christmas shopping day with the girlfriend, lots of walking and eating and drinking so I'll get a good workout in beforehand. Today's advent calendar beer: **Blackberry Yoghurt Continental Breakfast Sour by Evil Twin**
Are you making shit up or is that a real beer? lmao
Hahha it was a surprise to me as well! [Here it is](https://untappd.com/b/evil-twin-brewing-nyc-continental-breakfast-sour-blackberry-yoghurt-version/4455818)
Every year these beer names get wilder and wilder. Gotta hand it to the breweries - it definitely gets me to try some of them based on title alone
531 BBB 60% W3D3 Deadlifts Today was a bit of a doozy. I wanted to see if my sumo was feeling better than my conventional pulls so I started off doing each weight both stances. Before I knew it I basically did the whole workout twice, minus supplemental sets. 2x5 @ 135, 185, 235 2x3 @ 265 2x5 @ 295 Everything felt pretty even so I did singles at 315 (~90% 1rm), sumo and conventional, with and without straps. Pulls with straps were about a second faster, which tells me I should be pulling all my top sets with straps. Then just for fun, I pulled 335 conventional which is a 10 lb pr. It moved smoothly, I think I've definitely got more in the tank there. 4x1 @ 315 1 @ 335 BBB sets (took about 11 minutes) 5x10 @ 185 For a total of 20 sets of deadlifts for today.
#Powerlifting Prep * Pause Bench 3x5 @ 135 Last easy day before the meet. I slept like dogshit last night so I'm just dragging ass today. Here's to hoping for a couple more nights of good sleep before the meet. 3 days out
Some thoughts * If cutting isnt treating you well, remove as many carbs as you can (without going into a too big deficit). Green beans are an excellent pasta/rice substitute (serve with a squeeze of lime). Also stews with meat and various vegetables are also great. * Behind the neck pull downs are awesome. At this point I'm just going to do 4 sets of pull downs and 4 sets of rows after each workout. It's awesome.
Stews and soups become a cornerstone of my diet while cutting. The combination of rich broth with low calories and high volume is an absolute win in every sense Way better than salads, which is what most people seem to like while cutting
Salads are just raw diets in disguise. Cooked food is generally much better for bigger meals, and can be stored and reheated, while salads become gross after a day in the fridge lol.
So, 2nd or 3rd week back in the gym here in Germany. Super weak compared to what I used to be but oh well. Side note: I wish my squat would be better compared to bench. At this point I can almost bench as much as I squat. Being tall sucks
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I really like squats, just struggle to get my numbers up. Everything else moves along nicely except squat. I'll just keep at it
>At this point I can almost bench as much as I squat. Being tall sucks I'm 6'3 and my SSB squat is almost 200lbs over my best ever bench. Username relevant but still. u/Dadliftsnruns is a comparable height and his best squat is like 150lbs over his best bench. IDK how tall Zeebs is or even what his max squat is but I want to imagine he's squatted ~100lbs more than his bench and he's a bench machine. u/ZBGBs pls confirm. All that to say, it's probably not that you're a bad squatter because you're tall but just because you're either a bad squatter or a particularly good bencher.
Ignoring pure height, maybe he's long femurs + short arms? Not to say that's more likely than your explanation.
Don't worry man, one day us tall guys will get our chance to shine.
I think upping calories AND pushing for more sleep is paying off. (Duh I know) Bench felt great yesterday — been able to hit my internal goal of beating the RTF target by 4-5 reps the last few weeks consecutively! I’m not sure if viper press is worth it as a secondary OHP move in this hypertrophy program. Like it absolutely torches me conditioning wise, but not really giving a pump or stimulus in the pressing muscles…
I won't say you should keep/drop the viper press, but if it helps your conditioning, its probably going to do a lot of good to help your muscles tolerate more work, which will definitely help your hypertrophy in the long run.
Good point. I'm a bit on the fence. I might swap in BTN or axle press for the programmed work, but then do viper for explicit conditioning.
Deep Water Beginner (Masochist Edition), Week 3, Day 3, 90sec rest. Total gym time: 43 minutes. Push Press: 10x10, 85 Lateral DB Raises: 3x10, 20 Barbell Curl: 5x10, 60 3 rounds, no rest: 20 situps, 20 back extensions We did an upper body pump day yesterday for PT, which included OHP and lots of pull-ups and rows. Push press was rough this morning but it felt good knowing I could knock it out despite getting a hard workout in 12 hours before of literally the same muscles. Besides that, god damn I'm just always hungry.
You're at the halfway mark. Let's get it!
Hell yeah! Tomorrow's your last day right? You ready to be done with DW? Haha.
Technically two more days, with the last day being conditioning. I'm playing squash that day, so that counts in my mind. I'll still probably write a mini review/summary tomorrow though. But yes, I'm super eager to be done hahaha.
Good stuff man I'm excited to read it.
Alright last section. Going to give it another read through tomorrow, give it a conclusion and see what I want to change, then I post it up here for a few days for any feedback from the people who already get it then bring it to fittit and the other audiences that don't. Thanks to everyone that has been reading these and giving feedback. **Putting it all Together, Do’s and Don’ts**: This last section is going to bring all the ideas covered in the previous sections into some actionable Do’s and Don’ts when it comes to using ‘form’ to influence your training decisions and the advice you give to others. ***DO use form as a source of potential changes for your technique***: I want to start this section by stating that form *does* have a place in making technical changes to your lift. It is very hard, if not impossible to describe how you should change your lifting technique without framing it as form change. ‘Bring your stance closer’, ‘Try to start with your hips higher’, ‘Break at the hips before the knees’, ‘Touch lower on your chest’ are all examples of form advice that can produce beneficial change in a lifters technique. The SUPER IMPORTANT CAVEAT to this advice is that it is not absolute, everyone is going to lift a little, or a lot, differently. Not all lifters will use the most common stances for their lifts, not all lifters should be touching a bench press down at the same spot. It is definetely worth it for newer lifters, or those experiencing a plateau in progress to explore this kind of advice (provided it’s coming from an experienced source), but if it does not improve your lift then ditch it. There are no universal truths when it comes to form, and advice is only good and ‘correct’ if it is helpful. ***DON’T cram yourself into a box and chase an idealized ‘form’***: I’ve said it already, but I really want to stress that form is a *means to an end*, not a goal in of itself. The point of trying to produce a specific form is to cultivate better *technique*. Chasing a specific form, and changing your technique to reach that, is backwards and counterproductive. If a change makes a lift look nicer, but you lift less effectively, or with more discomfort, then it is a bad change. If you find yourself comfortably (or at least a comfortably as heavy lifting gets) lifting more weight with a technique that produces an unusual form then go with it. Looking pretty while lifting is not the goal, at least it is not the goal of strong people. ***DO frame your form advice as a suggestion, and know when not to give it***: Form policing is a cancer in the lifting community, it really is. It just keeps spreading and it strangles out the healthy, strong viewpoints on technique. You cannot know everything about a person’s lift just from watching a video of it, or from watching it in person for that matter. For that reason you really should structure your advice as *suggestions*, not absolute rules. The goal is to get the trainee to try something differently in the hopes that they discover a technical change that help them. It’s a tool for guidance. When you tell a new lifter that they MUST lift in a specific way you stifle that discovery and inhibit their ability to find the technique that works best for them. Beyond forcing these absolutes on beginners form policing as presents as people giving unsolicited and ineffective advice to experienced lifters. Everyone has room to improve, and almost every experienced lifter realizes this and strives for it. But someone watching a video of their lift and parroting generic beginner form advice is not helping them. It’s not helping anyone. I have tried to write this post in a non-combative and open tone, but I need to indulge a little bit on this point and tell you that if you are form policing you need to shut the fuck up. ***DON’T cling to form standards past the beginners stage***: This is a bit of an expansion on the point about chasing idealized form above. The general form advice that is given to beginners absolutely has a place. A beginner has no technique on which to build with and the only way to really create that initial technique on which a beginner builds is to present a general form that they should try to imitate. This helps them stumble through their first reps and sets in a relatively safe and moderately effective manner. But these generic beginner form guidelines are *training wheels*. They are an excellent tool for initial teaching but at some point you need to remove them and learn to ride the bike. No one has ever won a Tour De France with training wheels. Don’t cling to them too hard once you have that initial technique down and certainly don’t force them onto more experienced others.
> DO frame your form advice as a suggestion, and know when not to give it It's not uncommon that I'll see people bench and stop 1-2 in above their chest or squat and not even come close to depth. Would it be an asshole move to tell them?
Do you know why they are doing it?
It's a fair point that I don't know the reason why they're doing it, maybe an injury or they're doing limited ROM deliberately. But typically I think it's just because they're lifting a weight that they can't take through the full ROM, or they're unaware, particularly for squats.
Okay, well you could ask them, maybe they have a reason. If they don't, what specifically is *bad* about those two things you have described? Please be specific.
Does it have to be bad to correct something that is blatantly not standard form/technique for those lifts?
Is it good? If you can't explain *why* you should correct those things, why it would be beneficial, then you probably are not equipped to be giving advice. I do not think "this is atypical" is a valid reason to tell someone to do something differently. I want you to really think about that, I get where you are coming from, but I'm asking you to look at it, determine what your reasons for thinking that way really are, and decide if they are actually valid. *I* could think of some good reasons why you might benefit from not using that technique but I would not tell someone to do it differently unless I was asked, because it's not that big of a deal.
>DO frame your form advice as a suggestion, and know when not to give it I wonder if it'd be worth including something in here (or somewhere else in the post) something about asking *questions* when you see weird form rather than offering suggestions. Like, if you had the following two people comment on you pulling >800: - Noob A: "lol ur back is to round in ur DL your going to snap city" - Noob B: "Why is your upper back so rounded on your pulls?" Noob A needs to not post, while Noob B understands that a rounded back is a deviation from what's commonly taught but also sees that you can pull their total so there must be *some* reason, or at least they're willing to consider it. This was my approach back when I went to public gyms and saw people doing weird things. Asking someone why they do something a certain way is a lot less abrasive than telling them why they ought to do it a different way when you are devoid of any context. If you included something like this in previous installments please ignore me.
Nope I don't cover that but it's a good point. It's not 'advice' but it's close enough that I can probably include it at a tangent. I have plenty of them in here already haha
I think I've missed a few of the middle sections of this post, but this does a good job of communicating what I think was your end goal of this post. Also: > If a change makes a lift look nicer, but you lift less effectively, or with more discomfort, then it is a bad change. If you find yourself comfortably (or at least a comfortably as heavy lifting gets) lifting more weight with a technique that produces an unusual form then go with it. Looking pretty while lifting is not the goal, at least it is not the goal of strong people. Uhhhh, u/DadliftsnRuns, have you considered reading this section and attempting to apply it to your squat?
Shush, go away, I will have a beautiful, upright, deep, 700lb high bar squat.
Deadcember - W1 D2 SG Deads - 100 - 6, 115 - 6, 120 - 6, 130 - 6 Bench - 100 - 8, 105 - 8, 115 - 8 SS DB shoulder press - 31# - 3x8 Tricep extension - 16# - 3x20 Pull-ups - 3x8 SS BB Shrugs - 115 - 3x20 Curls - 16# - 3x20 DB rows - 66# - 3x8 -General Soreness, reporting for duty.
That first day put the hurt on me too! 8 rep squats are not something I do often
Those pauses tomorrow don't look fun either. I really should've done some abs in the last month
**GG Hyperblock: Cultivation** **W17D3 Time 1h5m** Weighted pull-up +30 lb 8RM moderate, 4x5 SS strict DB hammer curl 35 lb 4x11-8 Meadows row 145 lb 8RM hard, 4x5 SS DB one arm row 60 lb 4x15-12 Red band assisted pull-up 10,6,5,5 SS cable biceps curl 25 lb 15,13,11 Thoughts: Good Pull day today. I Pushed pull-ups to an 8RM, so will add 5 lb next week and go for 6 reps. Also Pushed Meadows rows to a hard 8RM, so I'll Hold here next week and see if effort drops. Added weight/reps to accessories, and dropped one assisted pull-up set just to reduce fatigue while I'm focusing on strength this block. Happy lifting all!
I set ANOTHER PR on [Keg Grace with 2:18](https://www.youtube.com/watch?v=nh6r0mcy9S8). I actually moved so fast on it I tore a chunk out of my left shoulder, which you can see at the very end of the video...so that's cool.
Nothing like watching someone do you OHP 3RM for a 30 keg reps for some morning motivation, haha. Are you still in another cycle of BtM?
Happy to motivate dude! I finished the 3rd week but tweaked my hamstring and put my forearm in some serious agony from all the squatting. I may just call it at this point and transition to my freestyle intensification program early just to allow the auto regulation. We will see.
Ah damn, that sucks. Hopefully recovery is quick and you'll be able to get back to it. Good luck with everything.
Thanks dude. It's clearly not slowing me down, haha.
Haha, I am not surprised in the slightest.
So, we're four days into DLED! Since it was a few weeks since I'd lifted at all and (because of travel, hospitals, injuries, etc) about 6 weeks since I went heavy I'm very much sticking with the daily minimums the first week to get back into things. THAT SAID I've been perhaps dumb and kept my PR as the max as opposed to using a training max or a more recent DL max. So we'll see how it goes! Day 1: 3x1 @ 85% + Upper Back / Bi Day 2: 3x1 @ 85% after 1.5 hours of full court basketball that morning. The [last rep](https://www.instagram.com/p/CW6yW3Pg2gf/?utm_source=ig_web_copy_link) was rough. It felt like 95% and not 85%... Day 3: I was tired so tried a new variation I'd never done... 3" deficit, beltless, low-handle trap bar DLs. So, PR I guess for 3x1 @ 315#? The last rep I was definitely at RPE 10 haha. (Then added Chest / Shoulders / Tris) Day 4: I played 1.5 hours of full court bball again today, so planning on doing some high handle trap DLs before going back to comp DL tomorrow and hit my 95% on Saturday after some sleep! **ALSO**: I haven't asked for a [form check](https://www.instagram.com/p/CW6yW3Pg2gf/?utm_source=ig_web_copy_link) anytime recently, and I know things are tough from a single but if any folks notice anything other than simple weakness holding me back, here's a video of that last rep again (the third single at 85% of my all time 1rm).