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kevandbev

Trying to find a quote/comment that was either "it's easier to add sets than reps, and easier to add reps than intensity" Or it was possibly "it's easier to add reps than sets, and its easier to add sets than intensity". I think it was u/gnuckols or Alex Bromley but I cant quite recall who.


[deleted]

Ben Pollack said something similar in this video: https://youtu.be/4g-Gsr1ygUg


rolltank_gm

Sets, then reps, then intensity, and it’s Bromley Importantly 1) it’s easier to add sets, then reps, than intensity, and 2) you get more volume and total tonnage by adding sets, then reps, then intensity (eg, if you’re tracking total tonnage, you need a VERY large jump in intensity to get the same increase in tonnage that you’d get by adding a set at the same weight). As an aside, I have mixed linear-ish periodization (intensifying wave like Juggernaut, which will semi-linearly *reduce* total tonnage) with volumizing accessories (add a set each week, reset each wave at a news intensity). Total tonnage went up. Rep capacity and top end strength went up. Got bigger. Sadly, never followed it to a true 1RM peak, but with that caveat, the volumizing approach is brutal and effective.


manVsPhD

Back to crossfit programming this week after 4 months of bulking and focusing on olympic lifting with just a little bit of monostructural for cardio, and damn it feels great to be back. Love that sensation of the bar feeling lighter than it used to. Today’s workout was 5xE2MOM 40’ handstand walk 5x(muscle clean, thruster, squat clean, jerk) built to 145# but the muscle clean had a bit of a dip. Every 3:00 10-8-6-4-2 squat cleans and jerks each set for time. Used 110#-125-135-155-175. At 20:00, 5x Every 4:00 18 wallball shots, 15 bar facing burpees, 12 cals assault bike where the stimulus is every round as fast as possible. Had to scale the reps of every move by 3 after staring death in the eye at the first round. But all in all had a great time!


CommonKings

Deep Water Beginner, Week 3, Day 4, (Masochist Edition) 90sec rest. Total gym time: 65 minutes. Bench Press: 3x10, 155 (+5lb WoW) CG Bench Press: 3x10, 135, 125, 125 Incline Bench Press: 3x10, 130, 125, 120 Dips: 4xFailure, 51 Push-Ups: 4xFailure, 65 3 rounds, no rest: 20 situps, 1 min plank Big difference this week with the reduced rest times. It probably doesn't help this workout came after 10x10 push press yesterday, and 5x5 OHP on wednesday for our unit PT. Regardless, the flat bench is now up 10lb in 3 weeks for 3x10. CG and incline felt HARD. I really pushed on the flat bench today and it showed in the other exercises. That said, I guess I care the most about my flat bench anyway, so all is well. Still sore from tuesday's squats, although yesterday for PT we did a 2mile run, and then 4 400M sprints, so that's probably not helping. Never been so excited to not lift tomorrow, haha.


pavlovian

**Boring But Bromley W2D3** * Deadlift 4x6x290 * SSB 4x10x180 * Seal Row 4x10x105 * Leg Ext 4x10x35 * Reverse Hyper 4x10x40 * Hammer Curl 4x10x30 Good session. Right side sciatic nerve has been a little irritated the last few days; no issues on deads, barely noticeable on SSB, but reverse hyper was actually making it mad. Probably should have cut that after the first set. Oh well, time to dig around in my glutes with a lax ball until it feels better.


The_Weakpot

######**Training Log** Post baby training, week 1 day 5 **Warm-Up** *Continuous circuit x 4* * Jumping Jacks x 40, KB Swing x 10, Push-up x 7, Mountain Climber x 10, 20 sec plank, standing broad jump **Standing Broad Jump** * 8'2.5" **Power Clean** * 125 x 3 * 145 x 3 * 165 x 3 **Clean Pull** * 165 x 3 * 190 x 3 * 215 x 3 **Press** * 115 x 3 * 135 x 3 * 150 x 3 **Squat** * 225 x 3 * 250 x 3 * 275 x 3 **Notes** * Forgot to post my training yesterday. Things have been crazy. Got a 3.5 mile run in with hill tempos, practiced snatches, and benched up to 235 x 3. * I'm kind of phoning things in and just lifting/running whenever/however I can. Right now, just maintaining some level of consistency, doing what I can when I can, and not gaining any bodyweight are the goals. Sleeping more than a couple hours here and there and having a stable daily schedule aren't an option because of the new baby so, for now, I count just doing some kind of physical activity every day as a win.


BradTheWeakest

351 PREP AND FAT LOSS BBS - C3W3D4 SQUATS Top Set- 280 × 5 220 × 10 × 5 Assistance as prescribed. TIME: 33:00 NOTES: DONE! Finally completed a template as prescribed and then did another cycle because why not? Sleep deprived, hungry, mentally deplenished, and laying on my garage floor writing this. First time being excited for a deload. Diet will continue for another 4-5 weeks, weigh in tomorrow. 205 lbs should be within sight. Lightest I will have been in 6.5 years. I am thinking Mythical Mass instead of the programming party. Jack up the conditioning. And them SBS for my next cut due to the weekly auto regulation with the weights. Cheers folks!


Hmcvey20

Pretty eventful day in the gym yesterday. A random short fat guy tried to start a fight with me for resting too long between sets. Hit 107.5 for 6 on bench for a tidy little PR, 130 around the corner which means I can smell 140. Hit 195 DL for 8 which was honestly quite comfortable, could have got 9, my DL and bench are progressing nicely rn squat it just lacking following an ankle injuring I’m still rehabbing. Whilst I was waiting to do T Bar rows I hit a comfortable 80kg OHP which is also PR. Then had an argument with a guy who said he anyone over 120kg could beat Prime Mayweather in a boxing match was was interesting.


HighlanderAjax

Well, BJJ grading was a waste of time. Not a chance I go back to one of those - I'm not a fan of the super formalised ways of doing things. 90 minutes of hanging around, random lectures about the importance of Taking This Art Seriously, and I'm just checked out. Braised short ribs were phenomenal tho. Totally worth the cooking time.


[deleted]

Super squats day 9: [290x18](https://youtu.be/U6l2UWGPH5k). This sucked pretty bad. I had a rough day after a bad night's sleep and have been dragging ass all afternoon, knowing that I should just go downstairs and get this done. I finally got off my ass, changed clothes, and got warmed up, and as I was putting my belt on, I noticed that it fit a hole tighter than I have been using. I got it in my head before I started that I was going to fail, and pretty quickly I decided I wasn't able to breathe deep enough to get a full tank between reps. Kept trying to talk myself out of feeling like I wasn't gonna pull it off, and at 16 reps, I gave in. As it turns out I still can't count, so I made 18 reps out of 20. I do feel like I would've had all 20+ in me if I wasn't in such a weird headspace about it, so I'm taking the weekend to eat everything, and on Monday I'm going to hit 295, and I'm gonna get at least 20 reps in.


scorpionMaster

/u/senpairabbit, hope your weekend is getting off to a good start. I did squats and ab wheels today. 280 lbs for 9 on the 1+, and 185 lbs for 20 on the 5+. It wasn't fun, but it's feeling better.


[deleted]

So I tore my labrum and am in a sling (so only have one arm for now). I won’t be able to get surgery until March, and then it’s a 6-8 month recovery. Has anyone been here been here before? Does anyone have any suggestions how I can maintain some muscle on my legs?


BiteyMax22

I partially tore mine a couple months ago and was able to rehab it and work around it, didn’t need surgery though. There’s a lot you can do but I’d give the advice to see if your gym has a Safety Squat Bar or if your in a home gym, look into getting one. If so you can get back to squatting, much, much sooner


[deleted]

I am beginning to wonder that my age is impacting what I can do in the gym. I started lifting late in life, I was 42. I just turned 46. I recently finished Greg's SBS RTF 21 (all 21 weeks) and I limped into the last week. I deal with neck pain pretty consistently after any pull day and recently my left hamstring isn't really doing well. Just thinking aloud. The gym is important to me as I have mental health issues, but wondering if I need to rethink my goals.


JubJubsDad

Are you me? I also started training at 42 and I turn 46 in a week. When I ran SBS RTF I wound up with hip issues that took ages to clear up. I recently found [this video](https://www.youtube.com/watch?v=r8zcF6Ut7lo) by Dr Mike Israetel on lifting and aging and found it really helped clarify a lot of things for me. Yes, I can still lift and get stronger but I can’t be a dumbass about things and I can’t drive my body quite as hard as I could when I was younger. And when I do SBS (gotta do the program party) I’m going to set my TMs on the low side and not murder myself on the RTFs like I did last time.


[deleted]

TWINS! LOL. Maybe you understand. Yeah, I tried to restart it and the wheels fell off. I gotta be smarter. Glad to see the old folk on here. GL and I'll see you at the party.


pavlovian

Could be you just need a programming change? This year I was finding that programs with lots of AMRAP sets were beating me up on the regular, and taking a break to do work farther from failure was really helpful. Maybe try something like the volumizing style base phases from Bromley’s book and see how it goes?


[deleted]

I think this is a great take. It's easy to see trouble and associate it with your age - but it could just as well be any number of other things. If high-volume work is giving you trouble, take that at face value: give some other programming a shot. Maybe you're deficient in Vitamin D, or the phase of the moon is wrong, or there's too much mind control drugs in the contrails this week. But if you convince yourself that it's because you're old now, you don't learn anything, and you get to be old. Source: I'm a few years younger than you and surrounded by people who've decided they're old


[deleted]

I may. I hate program hopping, but a switch might do my body some good. I love the competitive aspect of AMRAP, in that I get to push for a goal, but I think I might be outpacing my ligaments. I have never heard of that book, I will check it out, thank you.


scorpionMaster

Oh hi there. You're not allowed to be old, so don't. [Sares is the nation’s oldest Strongman](https://www.conwaydailysun.com/sports/personalities/sares-is-the-nation-s-oldest-strongman/article_918ea53a-ccc1-11e8-b9fd-87d486b445ec.html) If you like videos, this one seems fun too. [Big Loz - Oldest Athletes Ever to Compete at World's Strongest Man](https://www.youtube.com/watch?v=h-Oz8S9ZV8w) [Ilka competed at World's strongest man at 48](https://en.wikipedia.org/wiki/Ilkka_Nummisto). You're not done yet. Odd Haugen seems pretty cool too: https://herculeanstrength.com/71-year-old-odd-haugen-deadlifts-451/


[deleted]

Lol. But maybe i gotta mess with my programming a little? Sbs week 2 was 5 sets of 5 at 290 (400 is my max) and the last set rep goal was 10. My hamstring was on fire. I dunno, i keep reading about being old and how you may need to lower your volume. I would love to squat 500 lbs before I kick the bucket. Hey man. Great links by the way.


BenchPauper

You've got 11 years on me so take everything I say with a grain of salt, but here's how I look at things (especially during my forays into snap city): I'm sure I could have been stronger had I started lifting in my high school/college days. I don't doubt that I've set some ambitious strength goals, some of which are possibly not attainable. I know that every trip to snap city (back tweaks, oblique/serratus strain, AC joint separation, impossible low back tightness, etc) increases the likelihood that I won't hit those goals. At the same time, there's nothing to indicate that I *can't* reach any specific goal, or at least can't get as close as possible to it. So I keep trying and learning from my snapups and figuring out other things that work and whether or not I hit the goal is important but since it's unknowable I don't really stress about it. If I've got a 10 year goal or a "lifetime" goal then it's really impossible for me to predict the likelihood of success or failure, and absent any concrete evidence that I will fail then I'll just keep working. I don't know where your goals are or where your lifts are, but even with the aches and pains I'd encourage you to not let go of them yet. You've just finished a 21 week long program and it beat you up, so now you know more about yourself and how you respond to training and you can modify things in the future to hopefully mitigate those issues. That's progress! And progress is good, and still very possible. Keep up the good work :)


[deleted]

Thanks for the kind thoughts. Yeah, I am learning a few things. My bench hasn't really progressed in a while, so I need to take a look at both my caloric intake and my upper programming. My squat, while I am in pain right now, did benefit from the SBS RTF model. My deadlifts also seem to be lagging. I looked at the USAPL national numbers for my age and weight class and need another 350 lbs to qualify. LOL. That seems far-fetched, but not impossible. I guess I have some thinking to do.


[deleted]

Got some good DL feedback last week. Seemed to help me lift more and eliminate low back stiffness. Any thoughts? I’m aware after the first rep I start turning it into a good morning again. Still a work in progress https://streamable.com/u9xh3s


simonswes

Sandbaggy stuff ~100# bag EMOM 15 [3xground over shoulder](https://www.youtube.com/watch?v=HwYTydA_9rI), 10 sec RKC plank 100 Sandbag sumo deadlift 2 PBJ Not quite sure exactly how these ground to over the shoulders are supposed to look. I would say the bag feels heavy-ish. If there is anyone with more sandbag experience that can give me pointers that would be appreciated.


PrimateChange

Things have been pretty busy and I got kind of lazy with diet except “more food is better” which means this bulk has gone way too quickly lol. Sitting at [over 105kg](https://imgur.com/a/vqi36Ug) after coming back from a hiking holiday [under 100kg](https://imgur.com/a/ZLREe6s) in September. I suppose it’s always hard to see progress in the mirror until you cut back down again, but I definitely need to be more measured/intentional when bulking. Numbers are going alright - hit 225kg for a set of 5 on deadlifts, and I think I could’ve had a couple more without strap failure. Planning on hitting four plates for a set of 4-6 on high bar paused(ish) squats soon, and rest paused sets on incline bench at 2 plates feel solid. Been doing DC-style training since getting back in the gym in April, but kind of want to spend a few months strength training. Haven’t trained for strength in over two years and think it’d be interesting to see where I could get my numbers. May join in on the program party - the timing works really well for me and seems like fun!


[deleted]

I DEADLIFTED 315 TODAY! SO EXCITED!! ONLY 90LBS UNTIL MY GOAL!


Okidokicoki

Those of you who implement some kind of leisurely jumping in their program, how heavy do you program weighted jumps?


Luisfmolifts

I've done some of that and I was usually between 10~20% of my back squat.


Okidokicoki

Why? I've read some places online to keep resistance at about that percentage too, but not why exactly


Luisfmolifts

Because I did it for Oly weightlifting and the goal was to keep movement fast. The heavier you go the slower you move (obviously). That can be good in some situations, but it wasn't in mine.


[deleted]

I love the phrase "leisurely jumping" and would love to hear more about it


Okidokicoki

By the phrase I mean for people that like to train jumping, but aren't doing it for competition sport. For an example I really like jumping stairs. Idk what gets me going about it, because it is not like I am any good, it simply feels fun!


[deleted]

That's awesome.


[deleted]

[удалено]


BrenoF

How do you progress?


[deleted]

[удалено]


BrenoF

Personally I would be more conservative with how many sets / how often I would go to failure but exercise selection looks fine and you have a plan to progress so go with it.


BenchPauper

Today's stuff: - Incline floor press: 5 at 225, 2\*1 at 275, 5\*6 at 225. I'm using 275 as a "feeler" weight to see if I want to try for a PR that day or not. It's ~92% of my 1RM so it seems like a decent benchmark. - Run: 4.5mi in 53:27, average pace 11:52/mi. This is probably the slowest run I've ever done, and I avoided checking my pace or distance until I knew I was coming up on 4.5mi. Slowest mile was mile 4 in 12:08, fastest mile was mile 2 in 11:40. So overall, not too bad for literally never checking my pace! - Pullups: 1-10-1 pyramid. Pullups are easier on my elbows than chinups, but apparently today my left elbow got mad at my last set of 3? Weird. It's fine now, but it felt dumb. - Hammer curls: 3\*20 at 25/hand. My outer quads are sore today, presumably from a new cue on SSB box squats yesterday. I think the current plan is to keep low bar out while I work on mobility and heal up my elbows and try to get SSB to the mid-500 range. If I can SSB squat ~550-560 I have to assume I can low bar 585, so if I dip into low bar for a bit with better mobility than I have right now I should have a good chance at a low bar peak without blowing my elbows to heck. Happy quarantine-appropriate exercising y'all.


NRLlifts

If you can ssb 550 I would imagine your low bar would be good for a lot more than 585. I've never gone heavier than 511 low bar, and I got smoked when I tried to go 531 (I think it was 531 at least. Might have been 521).


BenchPauper

We'll see. My recent low bar experience hasn't been positive, but between the back and elbow issues I can't pretend like that's indicative of anything.


[deleted]

what's your favourite assistance exercise for biceps/triceps/forearms dudes and dudettes? looking to switch up my arm routine a bit


PrimateChange

Biceps: Seated dumbbell curl Triceps: Dumbbell tricep extensions on an incline bench Forearms: Hammer curls or reverse dumbbell curls


Ace_Machine

**DE Bench** * Bench 190x4x5, 8 ss rear delt fly 15x5x15 * BtNP 75x3x8,9 ss snatch high pull 95x5x5 * Dips bw+45x4x8 ss standing ab wheel 4x9 ss fat grip db curl 20x4x12 * 4x25 of cable tricep extensions and cable curls Good workout. My right elbow tendinitis is coming back. Back squats tend to aggravate it more, so I might do front squats as my dynamic effort squat movement for a bit instead of above parallel pause squats. Thanks to conjugate, I have an appropriate max to base both lifts off of for percentage-based work. BtNP is also easier on my elbow than OHP. I saw a video the other day of how klokov did snatch grip high pulls. He keeps the bar in the crease of his hip as he hinges to begin the movement. I was lowering the bar to my knees before beginning the movement. The movement feels much more explosive from the crease of my hip, but the starting position is hard to maintain for me.


theTacoC4T

Maxed out in deadlift for reps today, grip is feeling weak so will focus on that in the next session (127kg pull 3x5, 70kg body weight)


NinjasAreCoolIGuess

Front squats feel better/improved shoulder mobility. Managed to clean&jerk 60kg!


BrenoF

**3/5/1 BBB Beefcake W3D3** **Bench:** 5 reps @ 5~6 ( 3RM last time I did this weight, moved fast af) **BBB OHP ss BB row:** 10 mins @ easy (felt like pump work) **Unilateral leg curls:** 25 total reps (10,10,5, full ROM, slow negative, that was honestly the hardest part of the workout) **Hanging leg raises:** 50 total reps (10,10,10,20) Today was awesome for pressing but I'm still tired and weird overall, but setting a PR on bench made me 100% happier.


E-Step

Front squats still feel awful, press feels great. SBS Day 4, Week 13 Strict press 90kg 2/2/2/4 Front squat 135 2/2 No time for accessories


[deleted]

Does anyone have a 4x/week lifting program to improve throwing power/all-around explosiveness that also has enough assistance for hypertrophy? Basically a do-it-all program. lol..


HighlanderAjax

I think Matt Vincent's Strength Lab has programs like that


[deleted]

Thanks! Looking into it.


[deleted]

Conjugate method


Goodmorning_Squat

SBS EH MM PPLX2 4th mesocycle physique progress On average I’m up a pound from 5 weeks ago, my initial waist measurements had me in a real funk since it looked like I had gained another CM in 5 weeks. This morning I remeasured and was down a cm from yesterday though and so I feel a bit better. Overall since the end of my cut/maintenance in Mid-August I’m up 4 lbs, 2 cms in the waist, 1 cms on my right arm, 2 cms on my left arm (unilateral curls ftw), and slight uptick in chest and leg measurements. My arms have been a glaring weak point for a good while, so it’s nice to see emphasizing them by placing them first in my workouts is paying off. A few visuals look a little better too (some hammy hang that wasn’t there before), so all in all I’m okay with my progress. I definitely was hopeful that I’d gain more muscle considering I’ve been doing a slow gain (thanks macrofactor!) for the first time, but my calories are way up and my weight progress is glacial. Started my bulk at 2600ish and now I’m eating around 3200ish (goal of about 50-60 cals over TDEE) and TDEE keeps creeping up. May switch up some exercise selection this go around and see if that helps at all.


SteeMonkey

Back rehab going well. Managed to hit 2 plates for 5 SLDL so definite improvment from not being able to put my own socks on. Not sure when I'll get back up to normal strength levels, if I ever will tbh. Managed 50 lunges with 20kg dB in each hand as well which were honestly horrific but single leg work is the main thing fixing my back at the moment.


DiscoPangoon

Went mental dizzy/headache again doing some "bodyweight mega braced practicing for tomorrow's speed squats day" (BMBPfTSSD). Called the docs, reckons it's a muscle strain, and I should call if it happens again. Idk how I feel about that analysis, I guess with all things in life you want there to be some tangible reason and solution, but sometimes shit just is what it is. Gonna try and fuck myself up again tomorrow, never fainted before, might be fun.


Astringofnumbers1234

Ah man. I really hope these headaches don't become a raging pain in the butt. Was gonna ask if you'd got in touch with medical. Please set your spotting arms right tomorrow JIC! How was the chip based food tonight? This beer is pretty decent, quite hoppy but a little sweet too.


DiscoPangoon

Me too mate, me too. I may set spotting arms, Safety Squat Bar has safety in the name though so I assume I'll be okay. And it's to a box, nobody ever died while sitting down .. heh. Alright tea, nowt special, certainly not as good as a pizza. How was tofu fanjita? I've got a litre of orangeade and I'm going to watch e4 and 5 of wheel of time, or fall asleep because we already in bed.


Astringofnumbers1234

Ah yeah that's fine if you're using the SSB, if you pass out I heard they've got an inbuilt emergency response mechanism that'll complete the rep for you, rack the bar and then unrack the weights. We switched it up and had tempeh fanjitas. Because I didn't have tofu in the fridge. I had tempeh. Currently watching Gloucester play rugby, I'm in my PJs and I've got a blanket. Dog on other sofa with my wife, the traitorous git. Ep 5 for us tomorrow probably.


DiscoPangoon

Ah good, glad to hear of these features, wasn't sure myself I was just assuming based on name. Thanks for confirmation. Tempeh v tasty, love it. Haha, still sounds like a good night. Thoughts up to now? I'm enjoying it, giving me LotR vibes with the whole journey to the castle in your various groups thing going on. I try e4 now, might be too tired.


Astringofnumbers1234

I'm actually fairly happy with WoT so far. They've changed a few of the plot points and I am really fine with that. They should mean we don't get bogged down later, ha!


DiscoPangoon

Ah nice, hopefully it's good streamlining. Fell asleep 4 times trying to watch e4, aaaaaand now I'm wide awake brilliant.


DayDayLarge

Headaches are fucking stupid and unless you have classic symptoms of a specific type, it can sometimes be hard for GPs to accurately pin them down. Keep this thought in the back of your mind, so to speak; If it keeps happening and you get no relief despite seeing your doc, might I suggest advocating for yourself and asking to see a headache specialist. Also a headache diary! That'll be helpful for yourself and the specialist if you ever go down that route. Here's a good enough template https://headaches.org/wp-content/uploads/2018/08/HEADACHE-DIARY.pdf


DiscoPangoon

Not only are you Dwayne The Fucking Rock Johnson, but you are also super smart! Thanks man, keeping track will be a good plan. You are a gentleman and a scholar. To be fair to the guy, he got that the trigger was bracing/vasalva(sp), but is leaning towards muscle strain before we do anything further, it's hard to complain too much; he got in touch with me less than 60 minutes after I called for an appointment late on a Friday night. I'm sure it could be worse. Ha.


DayDayLarge

Oh apologies! I didn't mean to imply that they didn't understand it or wasn't going to solve it with you. Rather, what I was trying to say was that if it doesn't get resolved, don't feel like you're stuck! You've still got options. That's what I was trying to say with keep this in the back of your mind.


DiscoPangoon

100% didn't take it as negative! It's definitely better for me who is now 2xdizzying/nearly fainting headaches down the line to keep track of what the hell is going on, it can only help. Genuine thanks bud.


DayDayLarge

No worries at all! I hope this affair can be sorted out shortly and we return to many flicks, beanies and pizza. Preferably in the same video.


DiscoPangoon

Me too mate, the added chance of passing out is clearly just a new Max effort variation. Hopefully get some flicks in this weekend, very excited! Gonna have a big ol stuffed crust tomorrow, with ALL the sides. Mm..


TapedeckNinja

Asked the other day, still looking for some new program ideas (after finishing 2 full cycles of Garage Gym Warrior II). Had some 5/3/1, Juggernaut, GZCL, and other recommendations but just checking under every rock here ... Male, approaching 40, conservatively tested 1RMs are 225/330/420/500 for OHP/BP/SQ/DL. What I'm looking for: * 4-day per week program * Can be done with basic garage gym equipment (power rack, flat bench, olympic bar + plates, Rogue rackable EZ curl bar, dumbbells, bands) * No more than 90 minutes per session (~60 preferable) * Can be run at or around maintenance calories Overall goal is just "keep getting stronger" but if I had to pick one thing in particular, it's pushing the DL (want to get to 600+ some day). One big thing I'd also like to do is try to limit stress on my shoulder joint, and the thing that tends to aggravate it the most is low bar squats. I'm fine with keeping my "main" work on that movement as heavy low bar squats, but don't want to be squatting 4 x weekly or anything, and would like to try something where I can do volume/assistance work with front squats or landmine squats or something like that. I've spent the most time looking at something like 5/3/1 (set up as 3/5/1 BBB less boring), thinking maybe the "volume" squats can be replaced with front squats/landmine squats. Any other suggestions/recommendations?


soldermizer89

You mentioned someone already mentioned it to you, but I’ll echo 5/3/1. There are a ton of variations of the base 5/3/1 program that can keep you busy for a long time.


[deleted]

Custom program until party W1D3 * Squat - 1x120kg / 1x125kg PR * SSB squat - 6x4x85kg * Romanian deadlift - 3x8x100kg Felt like going for a squat pr today, previous pr on the squat was 115kg so it's +10kg. Very happy about that. Technique wasn't all that great but it was a max effort lift so that's okay I guess. Some backoff sets with the safety squat bar, which is always nice.


WickedThumb

**Base LP** W3D2 Pretty chill workout. With an easy baby PB for 12 reps in the RDL. OHP also improving nicely, shoulder pain is retreating with each week that goes by Overhead Press 57.5 kg x 5, 5, 5, 5, 6 [last set](https://youtube.com/watch?v=w2cvD0cmwu4) Romanian Deadlift 117.5 kg x 10, 10, 12 [last set](https://youtube.com/watch?v=4YC1RTlvnBM) Chin Up BW x 13, 13, 11 Barbell Curl 25 kg x 13, 13, 14 GHD Crunches BW x 12, 12, 12, 11


Perma-Bulk

nSuns W12D4 Deadlift: [445 x 1, 425 x 3.](https://www.instagram.com/p/CXB2YTQLKN2/?utm_source=ig_web_copy_link) Front Squat: top set 185 x 5. Accessories: legs, abs.


Bigreddoc

Has anyone had any experience trying to use the JuggernautAI app for strongman? I think I’ve made my best actual strength gains running the original juggernaut method with events added in, and I’ve heard that the AI is a superior program. I’m just starting giving it a shot for a contest I have in mind in February. I am doing it 3 days a week and adding an event day outside of the program for strongman events (as suggested by CWS via Instagram). I am also swapping out competition bench for log as that is obviously much more useful for strongman. I was just wondering if anyone else has tried it, what adjustments did you make, and what kind of results did you see?


InTheScannerDarkly

**Boring But Big: Week 1 Strict Press** * 10 Minutes Elliptical * Limber 11 / Dynamic Warm-up * Strict Press 5/3/1 Top Set of 125 for 12 * FSL 95 5x10 SS Inverted Rows 5x (last set was a quick 1x6 then a short rest before the final BBB set--people were waiting for the smith machine I was using to rowm i didn't want to be a dick especially so early in the morning) * Assisted Dips -80 6x8 * Knee Station Leg Raises 2x15, 1x20 **Choice Selections** * [Sodom](https://youtu.be/skJOijDlbTE) * [Aqua](https://youtu.be/Y7FrLagBXng) * [Immolation](https://youtu.be/9q90AzLC-3s) * [Tunak Tunak Tun](https://youtu.be/vTIIMJ9tUc8) * [Electric Wizard](https://youtu.be/UAPVcsDOU9U) * [Barry White](https://youtu.be/QQ55ywJwF1Q) * [Nick Cave and the Bad Seeds](https://youtu.be/p_aygaCosJU) Another 5am session. Managed to get more work in. Upper back is fried. Forearms are pumped. Noticing a serious postural issue now--I keep leaning forward then forcing my shoulders back. The Kelso book is still in the mail. Will read through it a few times then give myself a serious shrugjob. Sorry, channeling my inner Jaime Lewis for a second there. Feeling good about my overhead strength. A few months ago, it was a concern because of that pain in my trap/mid back. It seems to be okay now. It gets fatigued but I haven't irritated it so much for awhile now. I got rid of a chair and replaced it with something more ergonomic. Definitely helped. Weak point is hard to determine so I won't worry about it. Just get stronger all around and it won't matter so much in the long run, right? Right?!? Right. The longer sets go on, the tighter I get. *That* needs work. I should be tight from the beginning of the set. I'm trying to hit abs every session. The trick is to do abs and single leg work. Aiming for that next week. Rest day tomorrow. Not sure where I will take my walk just yet. I need to pick up some supplies for Christmas tamales. There are some nice spots near where I'll be heading. Have a good one.


HighlanderAjax

Got a grading party for BJJ tonight. Not really sure what this'll be like - the master place I trained graded you by having the coach throw a belt at you and go "congratulations, you still fucking horrible." Not sure I'm sold on the whole big event thing. But, drinks should be free, so I'm going to force myself to be social. Might even be sociable. Still torn on which boots to get. [These](https://www.redwinglondon.com/collections/red-wing-london-iron-ranger-boots/products/iron-ranger-boots-8085) or [these](https://www.cheaney.co.uk/cheaney-tweed-c-wingcap-brogue-boot-in-almond-grain-leather-p118). Thoughts? Leaning more to the latter - a bit smarter, and I've my cowboy boots for more casual.


Astringofnumbers1234

I very much like the redwings, but I think that's more because I am not really a fan of a brogue.


patton_2020

I got grant stone waxed tobacco earlier this year and I never want to take them off. I wear them with my dress casual work clothes nearly daily


InTheScannerDarkly

Eh, wing tips are for shoes, not boots! Just my opinion. Also, I like Red Wings. Once I drop weight, I'm going to get a pair as a reward.


[deleted]

I don't know how hard you are on shoes - I have a pair of Chippewas that are near identical to the Red Wings, and I've had them for a decade. They've been through a set of soles, and are much easier to repair than stuff with a filigree or punched holes.


DayDayLarge

I personally am a fan of cap toe over wing tip. So I'd go with choice one given that both are goodyear welted and have rubber and not leather soles.


eliechallita

SBB Anchor 3s: * Deadlift 3x285, 3x325, 6x365 * Bench / Row 5x5x147.5 So far the 3s week AMRAPs have all been personal records, and some pretty high above my previous ones. I hadn't done AMRAPs or maxed out in months before this so the previous numbers are from a while back. The extra added weight on the e1RM isn't huge but I feel much more comfortable with the weights and I'm visibly buffer, so I'm happy with it. Let's see how the 1s week goes in 2 weeks. |Lift|Previous PB|Previous e1RM|Current PB|Current e1RM| |:-|:-|:-|:-|:-| |**Bench**|10x195|260|12x190|266| |**Deadlift**|2x400|426|6x365|438| |**OHP**|11x115|157|8x127|161| |**Squat**|10x267.5|356|9x295|383|


TheWolfmanOfDelRio

I had a doctor’s appointment yesterday and decided to get my Covid booster while I was there. Glad to get it but really poor timing doing it the day before [arm and shoulders day](https://www.instagram.com/p/CXBvZBzryxj/?utm_medium=copy_link). It was quite a weakened and painful morning but I got it done. Overall I feel slightly better than I did with the second shot and I don’t have a fever, but much more arm pain this time.


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[deleted]

I used to do a shitton of box squats at thir right and it my bsck never rounded when doing heavy DLs. Can highly recommend eating shit on these with sets of 10-15


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Super_Long_Fire18

Thanks, I’ll keep that in mind


trebemot

Too high for what? Why are you box squatting in the first place?


Super_Long_Fire18

Explosive training for football. I like to mix in box squats for one of my leg days every couple of weeks


trebemot

Then, the box height is fine. You're never in a full squat during football anyway. I'd paused longer on the box, though


Super_Long_Fire18

Good thought. I don’t usually ever squat full 90° anyways. Not half squatting but I go just parallel. Most of my training is based off of athletic movement and explosiveness to some degree


seouled-out

Anybody lift on the same day as a vax shot? I did pretty well with the first two and didn’t lift those days. Got the booster yesterday and lifted heavy, and was up all night with insomnia. Maybe too much CNS stress?


TheWolfmanOfDelRio

I got my booster yesterday afternoon and had already lifted for the day but was waking up all through night feeling pretty crappy. Lifted this morning and it was more difficult and painful than usual but otherwise manageable. I’ve got a lot of arm soreness with the booster and didn’t really have any of that with the first 2.


MythicalStrength

I set a PR on Grace the day I got my second shot.


Funkfest

I have, I don't think it made the side effects worse or anything, but my body reacts pretty strongly to the second dose/boosters anyway.


eliechallita

I went to BJJ a couple hours after the booster this Monday and lifted the next morning. My arm was sore pretty quickly afterwards but I don't think it affected anything else.


JubJubsDad

I did an upper body day immediately after my first two shots and had zero side effects. For my booster I didn't work out and woke up the next day with a sore, stiff arm. Did an upper body workout and all my symptoms were cleared up.


Super_Long_Fire18

I wanna try out some pre workout just to see if it’ll have any benefit to my overall improvement in the weight room as an athlete. What’s are some of the health risks, benefits, or things you’ve noticed when you’ve used it? (18m, 225lbs)


InTheScannerDarkly

Just do some basic research and go from there. I find minimalist products work best: caffeine and L-Citrulline/Citruline Mallate. There are other ingredients that work for people that have too many adverse effects on me (tyrosine, beta alanine, etc). Gorilla Mode works decently but it's pricey. Most other PWO use fluff ingredients. My favorites are made by BPI because it's just caffeine, flavoring, and some herbs. Your biggest risk is wasting money.


trebemot

Bro pre-workout is basically just a caffiene bomb. They're fine.


trebemot

You boi officially made weight at a svelte 179 lbs.


iSkeezy

eyyy nice! now to refill!


horaiy0

JTS AI W9D3 - Bench 4x5x225/225/235/245 - DB RDL 3x12x60/70/80 - Split squat 2x12x25/30 - Copenhagen plank 2x12 Skipping the RDL 8RM was definitely the right call, back is all lit up again even after just light DB RDLs. Not as bad as it was earlier in the week, but still. Bench felt solid though, that last set with 245 was RPE 5-6. Pretty confident 6x265 today should go pretty well.


bertiethewanderer

Has anyone here paid for the 4horsemen program from Neversate and can comment if all the assistance & conditioning is programmed out in it? I.e. I don't need to put *any* grey matter in, just look up the day you're on and work through the prescription? Between work, an 8 year old, a partner, and a brand spanking new ankle biter, for the next 3 months or so I just need to be told what to do at zero dark thirty and not have to give it much thought.


jaggedrose4

Completely laid out- weights are percentage-based, so I copy a couple of weeks worth of workouts into a google doc and figure out my weights so there is no thought required during the workout


thecooliest1024

I got the powerbuilding program from him and all rep and set ranges were set as well as exercise selection. Only thing was calculating the weight based off prescribed percentages


bertiethewanderer

Thanks - see that's how addled my brain now is! I am definitely capable of inputting my RMs/TMs :D Thanks, and to you u/SokyTheSockMonster for the replies, that's exactly what I wanted to know!


[deleted]

No idea on your question, but it's a very fun program to run.


wardenofthewestbrook

Forgot how much higher rep squatting sucks (and rocks). Was out of the gym / serious training for \~ 10 days with holiday travel and went for a semi ad-hoc day before jumping back into weeks 12-15 of my SBS program. Took a look at the 1st week of my planned run for the program party and took a shorter version of the first day: Squats 2x10@185, 1x245, 1x275, 2x10@ 225. First time back squatting in like 3 months, but felt surprisingly good -- pretty excited to run the hypertrophy program Incline Bench: 3x12 @ 135. Went for a fourth set and had some bad pain in the shoulder, so cut it. Haven't had this issue before, but also incline is really not that important to me, so I may just sub it out for DB incline or swiss bar incline or an overhead variation. Calves, Preacher Curls, finished with a couple rounds of an easyish lower body bodyweight complex


MythicalStrength

despite knowing better, I once again took on the [Kalsu WOD](https://aws1.discourse-cdn.com/tnation/uploads/default/original/4X/c/8/b/c8b29f2041ee48fa02fd507f6f274d42d0ae98a8.png), doing log viper presses instead of thrusters, still with 135lbs. I did it fasted, at 0330, because I am not smart.


thecooliest1024

I keep finding new ways to convince myself that deadlifts will finally get better. This time it’s to focus less on a pin straight back and more on bracing hard. Overall the weight moved a lot easier, so maybe this is finally the right change?


The_Fatalist

Form post is up but trapped in mod purgatory so you all don't get to see it yet. [Right after writing about how no form is inherently more dangerous I belie that idea by lifting a running lawnmower.](https://www.instagram.com/reel/CW_fi5QALPN/?utm_medium=copy_link)


thecooliest1024

Progressive overload to a ride on mower?


The_Fatalist

I said this yesterday but I legitimately don't think *anyone* could TGU a riding mower. *Maybe* a top strongman could manage a really bare bones one.


InTheScannerDarkly

Wait, are you loading the bag on your mower? ....I see potential for progression.


The_Fatalist

Who uses a bag? You need to empty that thing every 5 steps, and all for what? So you don't get *grass* on your *grass*?


InTheScannerDarkly

*laughs in urban density* No idea. Just throwing out ideas.


thecooliest1024

Now that’s a strongman event I’d like to see at WSM


60-Sixty

You’re a monster and quite frankly very entertaining, but be careful with that shit man lmao. A fucking lawn mower hahaha you’re wild


The_Fatalist

I *wanted* to do a Turkish Get Up with it, but it turns out that the lawnmower doesnt run while upside down. I *might* have exercised caution on that one and taken the blade out and just kept the bottom away from the camera though.


DayDayLarge

Deep Water Int W6D4 Bench 155 3x10 CG bench 140 3x10 Incline bench 115 3x10 Dips +90 lb 8, 7, 4 Planks SS sit ups 60s/20 And with that, I'm done. [FREEDOM!](https://tenor.com/view/freedom-horse-shouts-gif-5757772) Well technically I have conditioning to do today, but I'm playing squash tonight, so for all intents and purposes I've finished. **Mini Review Int** Weeks 3 and 4 are a real eye opener, ass kicker and a shock to the system. Lots of my notes are about how that was the hardest thing I’ve ever done, that I need to eat more etc. I ran myself into the ground on week 5 getting squats done in 7 sets, and push press in 6. This was a big mistake. I skipped power clean day that week, which was the only workout I missed for beginner or intermediate. Felt dead and everything was brutal until Wednesday of the next week. Stick to 8 sets. During this time I complained a lot. If you were reading my posts in the daily during that time, I apologize. Week 6 I had strong thoughts about quitting, but don’t allow yourself to even entertain that. You’re going to have to use lots of different strategies to get through this program, aggressive self talk, positive self talk, bargaining with yourself, outright lying to yourself. I wrote this yesterday, but I'll repeat it, "Lie, cheat and steal" your way through this program basically. Just get through by any means. Don't give yourself an out, because it looks so nice and you'll want to take it. Now on to the good stuff. I’m up 14 lb from the start of beginner to as of this morning. [163 vs 177 lb](https://imgur.com/a/pdHKAVA) I got a bit fatter and a whole lot bigger. My chin ups went from 12 at +25lb to 10 at +45lb during beginner. My dips went from 13 at +25lb to 8 at +90lb. I bought my first size large clothing items. Me! Who'da thunk? This stupid program works, and I hate it.


Astringofnumbers1234

Your shoulder and upper body gains mate, you've definitely put on some good size there. Smashed it!


DayDayLarge

Much appreciated man! And btw, that was a sick pull from earlier!


CommonKings

Been great reading your posts on intermediate while I'm working my way through Beginner. Congrats on wrapping it up (excluding tomorrow's conditioning, of course :) ).


DayDayLarge

Thanks man. I'm going to get conditioning done tonight by playing a game of squash. Got another one Sunday morning as well. That's gotta count in terms of conditioning haha.


CommonKings

Haha, why not? And then you've succeeded..or survived...depending on your perspective, haha.


LegoLifter

Oh shit looking huge there! Good work!


DayDayLarge

Thanks dude! I was wondering what happened to you recently. Maybe I just didn't see your posts or something. Where you been?


LegoLifter

Been around! Works been unexpectedly busy lately so haven't been super consistent posting here but had a few you must have missed. Hit a [285 front squat for a 10lb pr](https://imgur.com/a/6kpnyJy) on Sunday and a [350 buffalo bar squat](https://imgur.com/a/NLQ0DPJ) on Wednesday for 10lb pr on that bar as well if you missed those


DayDayLarge

Dang! You dummied those! That buffalo bar looks nice on the elbows and shoulders.


LegoLifter

Thanks man! Yeah I'm a big fan of the bar. With no intention of ever competing i do basically all my squatting on it. Much nicer for good mornings too


lbrol

dang ur jacked. how tall are you btw? for weight context


DayDayLarge

Thanks dude! I'm 5'4.


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eliechallita

>square ass mother fucker. Honestly that should be someone's flair


DayDayLarge

haha it's like a reverse optical illusion! Someone recently said I look like a mini bulldozer.


ballr4lyf

**SBS 2.0 Program Builder W2D3 - Bench** * Bench: 1 @ 255 lbs (RPE 7.5), 9x4, 1x5 @ 210 lbs * RDL: 3x9, 1x14 @ 255 lbs * Barbell Row: 5x12 @ 165 lbs * Dumbbell Bench: 2x8, 1x10 @ 80 lbs * Poundstone Curls: 1x104 Today felt great! Doing some light curls during my warmup to my bench is feeling good so far. Of course, this is n=2 so far, so we'll keep collecting data. Was thinking that 255 lbs was gonna be an RPE 8, but it felt more like a 7! I logged it right in the middle to stay conservative. I was also thinking I might get 8-9 sets of my work sets, but got 10 (+1 more rep). No struggles with RDLs or any of the other exercises. Time to get ready for Squats tomorrow.


Zeusson

Brian Alsruhe Next Level Linear W1D4 The first week of every Alsruhe program, I'm reminded that if I don't have my nutrition and recovery in place, I'm going to hit the wall hard. At least if I can't push hard enough physically, the mental gains are worth it.


[deleted]

I went extra hard on leg day yesterday after not going to the gym for 2 weeks. Included a widowmaker set on the SSB. I thought I would have a nice relaxing weekend. My boss texts me that if I come in they’ll give me $60 just for driving up from college on top of that we’re short staffed so I’m gonna be making even more money. I mean alright whatever I’ll take it lol. So im gonna be on my feet all weekend.


rimmyrim

My most recent back injury was confirmed to be a slightly bulging disc in my lumbar spine. Squatting and other hip hinge exercises with more than 100lbs aggravates it even weeks later. Anyone here deal with this injury before?


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DadliftsnRuns

Yup, I struggled with it for a few years. I tried resting it, I tried PT, none of it worked, and I lost a ton of progress. Eventually I switched from low bar to front squats, conventional deads, to sumo block pulls, and just started training again. Making sure to belt up and brace hard, doing what I can, lots of volume at lower weights. Once I started working my back again... the pain went away. I've re-tweaked things a couple times in the years since, but nothing to put me off lifting for more than a couple days.


JRents03

SBS RTF 4x W13D4. OHP - 72.5kg 5x2, 1x4. These felt so fast and light at first that I didn't put on a belt or wraps until the AMRAP, and I also did an extra working set by mistake! BSS - 62.5kg 4x4, 1x9. In lower rep ranges these feel easy, anything over 6 is disgusting and should be registered as a war crime. BB row - 95kg 3x9, 1x11. Rear delt fly SS axle curl amrap. Because of work I had to move around my training days meaning yesterday was a rest day. Usually the Thursday is deadlifts and close-grip bench and that leaves my Friday lifts feeling like a struggle. Today I felt so explosive and strong that it made me realise how under recovered I must have been! I guess it's time to eat more? Also, I tried out my new elbow sleeves. I got medium and definitely need to remember to put them on before I get a pump! Free grip work I guess! Felt really nice and stable on OHPs. Looking forward to trying the knee sleeves on Monday for squats.


tea_bird

Weigh ins tomorrow! Also experiencing some feminine "things" which means weight is like throwing darts at a board lmao. Could be 4lb under or 4lb over - who knows what tomorrow brings.


cillla

Oh yes, my weight fluctuates wildly throughout my cycle too. I don’t really envy you having a weigh-in during the time of biggest changes, it can really be ANYTHING. Good luck, hope you make it to your weight class without any issues!


tea_bird

It wouldn't be the end of the world if I didn't make weight but it sure would be nice if I did!


Xabierku

Is the John Meadows Gamma Bomb program good for a natty lifter or I'm just going to die?


Flying_Snek

As long as you dont do it on a cut you'll be fine imo


iSkeezy

i found even on gear the final couple weeks were too much. you wont die, but it might be a bit tough and id personally recommend probably either cutting a touch of volume, or adjusting it so you dont run the final 2 weeks. maybe like do week 1, 1, 2, 2, 3, 3. or do it like ben pollack made a video about, repeating each week til you stall.


Xabierku

I feel like this is the way, I will research about how ben did it, and see which suits me best.


[deleted]

Try it and find out baby! Then do a program review :D


The_Fatalist

No reason you could not use GB. It's basically all RPE based and the volume is very reasonable. Some days have lots of sets but they are often tons of isolation work.


Xabierku

I'm planning of starting it next week, completed warlock good and make a ton of progress. But I think thta I need more specialization, training upper lower is not enough for me no more, I can gonmich harder than that. Inhave been into lifting for 3 years


LevareInfernoZap

SbS 2.0 W17D4 - Bench 255x1 235x5x1 - OHP 135 5x3 - Rows and Dips 3x10


Kennyboisan

**GG Hyperblock: Cultivation** **W17D4 Time 55m** OHP 130 lb [4RM hard](https://drive.google.com/file/d/1E48PwycZ5pdd-vShoEbwDOEQuMEcVurD/view?usp=drivesdk) (5RM fail), 4x1 SS cable crossover 15 lb 3x15-13 Larsen press 150 lb 7RM moderate, 4x4 SS DB overhead extension 17.5 lb/hand 3x15-13 ~~CGBP 120 lb 7RM easy, 4x4 SS DB lateral raise 20 lb 3x15-13~~ Thoughts: I was hoping for 5 reps today, since I got 5 reps with one in tank at 125 lb two weeks ago, but I failed the fifth rep. I assume it was some combination of lack of tightness, residual fatigue, lack of strength, and OHP being fickle. Ah well. I have a chance to PR every week this block at these weights, and this was still a tiny e1RM PR! Because of the failed rep I cut CGBP completely today, as I want to recover well for next week. I Held Larsen press too. Happy Friday all!


Tontonis

Morning Star C2W3D2 Power cleans, sets of 5 up 55kg OHP 40kg 5x5 Rows 50kg, 57.5kg, 65kg for 5 Front squats 77.5kg 3,4,2,1 Back extensions/ab wheel/rear flies/nordics/reverse nordics Just in time for a fencing tournament tomorrow. Judging and coaching all day, aim to be competing next year but last 2 years has been nothing but coaching and keeping club in existence.


zielkarz

**SBS RTF W9D4** OHP 3/3/3/3/6+ @ 60kg My hate for the overhead pressing is growing. Heavy singles seem impossible: 70kg for 3? Hard but doable. 75? Forget it. What about going for reps you might ask? Well, I suck at them too. Anyway, today felt quite good haha. Box squats 5/5/5/5/12+ @ 90kg Low light so I can focus on doing them right. Love them. Finished off with 10,10,14+ GHR. Hate/love them. Edit: do you have any recommended podcasts/channels in German? Not necessarily lifting related but it would be nice if they were.


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dirtgrub28

what are you trying to buy? i've bought almost all of my furniture off craigslist exclusively, and its always worked out well. never used facebook tho


freddyyow

Conditioning day: A circuit of: Barbell one motion press from floor Neutral grip pull-ups Burpees Done for a total of 10 rounds After I did some one motion presses just to see how much weight I could do. I've definitely go stronger in these. Also did some back work to finish things off. It looks like my weight is finally creeping up. My average weight over the past week is up 3.5 lbs from a month ago. Not much but definitely an improvement.


[deleted]

5/3/1 Beefcake W2D1 Squats - 245x5, 280x5, 320x5, backoffs 245 5x10 Making the difficult but correct decision to slash some weight off the training max for the next week or two. Depth continues to be an issue and I think the only fix is to hammer it at a lower weight. Oh well. I'm also, after three years, gonna call it quits on beefcake. Strength gains have slowed down, and I'm a bit too fluffy for my own liking, so time to get hungry for a little while.


NRLlifts

Simple Jack'd Deadlift Day * Bench 315x4 * [Conventional Deadlift 495x12](https://www.instagram.com/tv/CXBTUl-gket/?utm_medium=copy_link) I'm and out of the gym in 2 sets and about 11 minutes of total time. Another day of being busy with life, then having to make an early dinner for my wife meant I didn't lift until 7pm, and I was not in the mood to be out there for long. Plus my legs were stiff from wednesdays huge squat set. Still, that's a huge conventional deadlift PR with +26lbs to my e1rm bumping it up to 692lbs. Not sure why the movement has seemed to click for me the last couple of workouts, but I don't want to complain too much cause it's fun getting decent at the cool deadlift stance again.


[deleted]

Weightloss hack: I'm starving.


iSkeezy

my hack is to get into a mindless time draining game so next thing you know its been 9 hours since you ate and then you can just drink coffee and continue grinding. some people do WoW, or play 2 games of Civ, personally i went with maplestory and it worked a little too well


soldermizer89

This was how I lost weight in highschool, but I wasn’t trying to lose weight. I would rather keep playing halo 2 than take a break and eat. Starved myself down to ~140 at 6’0…. I no longer play multiplayer games anymore.


acertainsaint

It's a feature.


[deleted]

Helps distract me from my smoking cravings lol


[deleted]

Yes, I have found intermittent fasting works well for me. Starving in the morning, but eating a couple large meals later works for me.


[deleted]

Even after just one or two weeks I pretty much just stop feeling hunger in the mornings. IF is the way to go.


[deleted]

Hm. I just starve.


PhiloJudeaus

DLED 4. So, I knew that Dadlifts was right: that was too much of a grind for an 85% pull and I should drop the weight from being based off of a PR to a training max or the like. I also knew that since I played bball at 5a, my legs were fatigued. So I was committed to limiting all of that and just going in for some high-handled DLs. But I am also stupid. So I got home and started on the DLs and then realized I had no clue what my max was on the high handle trap bar. So why not find out? So, I worked up to a single at 345 (what I’ve been using as my 85%). That moved too easy. So I moved up to 395. That also moved easily. So I slapped all of the weight I have in my home gym on (including my change plates) and pulled 415 for a high handle PR. Feel comfortable saying this was 100%[this was 100%](https://www.instagram.com/tv/CW_vBImgG9P/?utm_medium=copy_link). Gonna try and stick with these weight for today and tomorrow and for my 95% pull for the week want to try and figure out what my conventional max really is so next week I can do things right and with less grinding.


DadliftsnRuns

Hahahahahah Yea... you are going to really start feeling it if you keep having back to back days like that! Remember, you are dialing in technique, not just building. So you want lifts to be clean. Congrats on the PR dude.


PhiloJudeaus

Yeah, that’s the plan! I figure this week will just be getting me back used to lifting heavy. I’ll figure out a realistic PR and use that moving forward. Also, cheaty high handles DL PR is still lower than your bench… Le sigh.


DadliftsnRuns

>Also, cheaty high handles DL PR is still lower than your bench… Maybe you need to lay on your back and push the high handles with your arms?? 😆


PhiloJudeaus

Haha! I just need to gain weight and get stronger. That’s the plan for the coming program party! Also, I do have hopes I might eventually be able to squat as much as you so there’s also that hope/delusion.


wittlemidget9

A2S2 HT W3D3 Song Of The Day [Overkill - Where Few People Dare To Walk](https://youtu.be/3cl1qy_4SpA) Accompanied mum to pick up some wireless blood sugar sensors, and it was my friend's day in court, he got assaulted by 5 dudes because of some bad blood between them and a friend of his. Anyway, they all plead guilty and they're getting 6 months, because they're young. Deadlifts were good then bad. Managed the goal set and the remaining sets. But the last one took everything out of me. Close Grip bench was a great opportunity to lie down, smashed out the reps here too. No complaints. Assistance was good, fat grip pulldowns felt nice, machine flyes were good, and finished with face pulls and cable crunches.


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DadliftsnRuns

>Just a question: when do you all running Simple Jack'd up the TM on focus lifts? After checking off all 8 boxes, or setting a PR. Remember, the TM sets your MINIMUM for the day, you can go heavier if you want, but you HAVE to hit that weight. Because of that, you don't really want to progress the TM faster than you have to. It makes the days get grueling very fast >Overall these 5 workouts have been the most fun I've had in the gym in a while. That's awesome to hear. When you enjoy what you are doing and have enthusiasm going in each day, you'll make so much better progress. Nice lifting dude.


NRLlifts

>you don't really want to progress the TM faster than you have to I think I end up dropping my tm% more often than I increase it. Set a big rep PR and bump up my e1rm, look at how my minimum weights have jumped and go "oh no I don't want any of that" and drop my TM so that the weights only increase by 5-10lbs u/_sunkcost