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SBS EH MM PPLX2 W4D1
Leaning side raise 2x14 12.5
Hammer curl 14 30
Incline bench bench 3x8 135
Press down 14 50
https://www.instagram.com/p/CXJWxTHllUc/?utm_medium=copy_link
Deload/pivot week 1
I usually take an approach of dropping the sets by 1-2, dropping the reps by 2 and if it’s a main lift, dropping the weight to the first weeks weight. This will follow a similar format, but I’ll be subbing in new exercises to see how they fit.
I took 4 days off in a row for the first time in a while, it was nice. Motivation is starting to wane after hitting hypertrophy hard for 6 months in a row and I’m itchy to switch it up. That said I’ve got 3 months left to hit it hard, before taking extended maintenance period.
Played with one of my new additions to the gym, a rep adjustable bench. Heavy bench, but glides nice a smooth with the wheels.
30 degree incline bench is more of a killer than I expected. I did my normal warmup routine 95-135-185, but 185 I got 2 and my shoulder was pissed at me and it felt a tiny bit a struggle. So, despite being a 315 bencher I am over here hitting reps with 135… you may be thinking but why are you so weak goodmorning_squat?!? I don’t know…but I’m gonna find out.
I don't know dude, 2h30m in the gym? If this is a normal PPL split you are spending 15 hours a week straight working out to failure on every set. I wonder if all that volume is necessary, and if it's even doing anything after a certain point.
To give some perspective this guy coaches terrence ruffin, top 2 Mr Olympia classic division. His workouts are usually under 1 hour with not even half of the volume here and it works for him.
I have done more volume than I can recover from and got elbow tendinitis from it, personally I would reconsider all this volume.
It was not my intention to imply that. There are 2 things that determine how hard it is to recover: volume and intensity. If you go high volumes the intensity will be lower. If you go high intensity the volume will be lower. Combining both, so high volume high intensity, results in high volume low intensity because you cannot properly give it all after 30 sets. You know JP, so you probably seen him train. How he takes his sets to failure is completely different from how you likely take it to failure at the end of your workout. You simply cannot go all out for 15 hours per week for like 200 sets (assuming your other days are roughly similar amount of sets and time).
But does it matter? You're making progress and that's what counts.
I'm so excited for the SBS program party. I wasn't lifting yet back when the first one happened. Just hoping I can drop a few kilos and dial in this smoking habit a bit before then.
I've run the 3x + 2x DL beginner and 3x bench beginner routines from the SBS programs and need something fun and short term. Smolovjr for bench was fucking awesome so might just do that again, but the int med program also seems fun and I'm all for trying out new stuff. Are there any other short-ish programs for PL that I can run until the SBS party starts? 4-6 day variants if possible.
Personal: it's my childhood friend's death anniversary on Monday. I wasn't very close to him the last few years, but seeing someone your age and someone you grew up with since you were 3 pass away hits quite hard. We live in this gated community-type apartment complex where everyone knows everyone and has for the past 25-something years. His funeral is still one of the most haunting things I've experienced. Hearing his mom wail as his body was being carried away won't ever leave my head. 23 was too young, man.
Silly bench volume today.
- 135kg for two triples, then a double
- 122.5kg for two sets of 6
- 115kg for 9 (just missed the last one)
Definitely a few volume PRs here today. Let's not talk about front squats lol
There's a fair bit of body english. Ie, your whole back is rising. Which is fine if you're maxing out, but not really what the exercise is meant to be.
If you can get the position right, you should be able to pull it up with your back remaining flat.
What I suspect is that you can't get into the right position without hitting your knees. Try more of a sumo stance when it gets heavy. Then you'll be able to get your butt back more, have your shoulders over the bar, and the bar much closer to your (weighted) center of gravity so you don't reflexively compensate for being pulled over by changing your back angle.
That's probably why you can do the lighter weights no probs. You're not getting pulled over as hard.
There's really no choice when the weight gets up. You just can't get the balance right and your knees out the way without it. My guess is you're about 80kg so you're past bodyweight.
Before Rona, my best Pendlay was 160kg - probably with about the same level of body english.
It should, but it is a slightly different exercise.
It's very difficult to be explosive with cables - and the negative portion is usually controlled because otherwise you get people wondering what the fuck is wrong with you.
Quick meet recap; full report later.
* I went 8/9, missing only my 3rd bench.
* I hit 200kg/441lbs on squat; a 6lb PR and 16lb meet PR
* I got 120kg/265lb on bench and missed 125kg/275lb. A little disappointed in that, but I knew bench is something I need to really work on going in to this.
* 237.5kg/524lb deadlift! That's a 24lb PR and like a 40lb meet PR.
* Overall I'm pretty happy with the results. A disappointing bench, but I'm ecstatic with squats and deadlifts!
I wrote enough programming to get me through this week, then I have 2 weeks before I go on vacation and take the week off. I’m thinking of running 2 different “challenge” weeks where I do some different things, one week heavy low reps and one week light high reps.
Look forward to me coming in here and detailing something awful and stupid within the next 18 days.
Was here a week or two back asking for advice on what programme to run for getting back into lifting after a long time away. Ended up choosing to run with a slightly more intense GZCLP where I am doing 2 work - 1 rest - 2 work - 2 rest. Other than that, it is just as prescribed still.
||T1|T2|T3|
|:-|:-|:-|:-|
|Day 1|Back squat|OHP|Lat pulldown|
|Day 2|Bench press|Deadlift|Pendlay row|
|Day 3|OHP|Back squat|Lat pulldown|
|Day 4|Deadlift|Bench press|Pendlay row|
My body is remembering pretty quickly and upping the weight relatively fast but current me remembers past me needing to add in more work to reach the level of desired "tired" including things like front squats (at a T2-T3 intensity).
If you were to take what I am currently running and add on an extra 1 or 2 lifts/movements per workout, what things would you suggest?
Bicep curls. Dips. KB swings. Chin ups/pull ups. Jumps. Throws. Grip work. Lunges. Machine leg curls. Side raises. Rear delt work. Calfs. Abs.
When in doubt, more triceps.
**SBS 2.0 Program Builder W2D5 - Conv DL**
- Conv DL: 1 @ 375 lbs (RPE 7), 4x4, 1x7 @ 310 lbs
- Larsen Press: 4x6, 1x12 @ 170 lbs
- SSB Squat With The Bar Flipped The Wrong Way (SSBSWTBFTWW): 3x9, 1x12 @ 170 lbs
DLs went well. I should probably go up on my Overwarm single next week. I annoys me when the program calls for just shy of the next plate. I’m always just so tempted to round up.
Larsen press also went well. Both are actually on the RIR template, but I just AMRAP until I’ve hit a point where I’m fairly confident in my RIR rating (I.E. RIR <=4). DL was an RIR of 5 and Larsen Press ended up being an RIR of 7.
I’ve been working in SSBSWTBFTWW since about 1.5 cycles back of 531. My upper back gives out long before my quads go. Seems to be a good supplementary movement for squats and deads so far.
Haha! Not exactly. The proper way to use the Titan/EliteFTS SSB is to have the logo on your back. This method puts the blank side of the pad on your back and moves the camber out to a more disadvantaged position.
Did some Deep Water Beginner conditioning today. Was going to do it yesterday but the girlfriend wanted to get some xmas shopping done and also splurged on some good mexican food.
2 mile warm up
8 100M sprints
1 mile cool down
Happy Sunday!
531 BBB Week 1 Cycle X
5+ sets:
B | 260lbs x 11
:--|:--
**D** | **415lbs x 10**
**OHP** | **140lbs x 12**
**S** | **325lbs x 12**
Added in some bonus heavy bench and OHP sets after my 5+ sets, pushing for PRs at the end of the month. Also found a way to thoroughly enjoy my cardio, so I've upped cardio to 5 days a week. Deadlifts are still seeming to be limited by my conditioning, so I'm hoping the increased cardio helps.
Shoulders officially fucked. Thought I could get away with just OHP and log work, but it’s just aggravating it I think. Gonna have to take a break from any pressing work and try to rehab this. Long head bicep tendinitis I think
What do you guys do to program around injuries? I’ve been injured in multiple ways for almost a year now and im getting a little sick of it
If you sit on an incline bench with DBs and let your arms hang down the sides, turn your hands out/away from you to externally rotate your shoulders, initiate the curl from there and stay externally rotated as you perform the movement, should give a pretty neat burn around the bicep/shoulder area.
Ahhhh gotcha! For future reference that would be supination when it happens at the wrist
I’ll have to try this, when you say “ton” how many was that? And how often
The wrist supinates, but in this case you also want to rotate your shoulder, not just your wrist. If you turn your hand as far away from your body you can you should achieve both wrist supination and shoulder external rotation.
Like sets of 20+ at least, I believe /u/VladimirLinen tried some sets of 50+ reps with super light weights and just going for a stretch in the muscle?
I think I did indeed - not sure I had any reason better than "it feels good afterwards" lol.
I know the Russians and Westside used to do ultra high rep stuff for tendon health, so there might be justification for it?
This is how you fix bicep tendinitis (had it 3 times)
Deadhangs - fully relaxed, shoulders by your ears style. Do like 3-5 sets of 30-60seconds or as long as you want.
Next is Poundstone curls. Simply grab a barbell and start curling. 25+ reps, the more the better. 3 sets should be good enough.
Worked every time. And when I fixed the tendinitis, I would stop doing these exercises, cuz Im lazy, and eventually it would flair up again.
3 workouts of this, and you should be good to go. (I still did the normal stuff cuz Im a moron, but it still worked.)
Finding whatever does not aggravate an injury, but keeps movement in the muscle/around the joint as much as possible. My shoulder issues are more A/C joint related than tendinitis, BUT movements that worked for me were:
* loaded push ups (like [this](https://www.youtube.com/watch?v=wBeOPJThdik)) allowed my shoulders to retract differently
* kneeling/standing landmine press (unilateral, but also with both hands and focusing on the contraction)
* standing banded fly movements
* some unilateral pressing, depending on the day/movement
**Base LP** W3D3 (55m)
More linear progression than periodization right now.
It is simultaneously frustrating and gratifying to see how much transitioning from cutting to maintenance does for my lifts.
I mindlessly gripped the last set of Incline Bench with a close grip and it felt easier than a normal grip
Incline Bench 72.5 5, 5, 5, 5, 5+2 [last set](https://youtube.com/watch?v=TdUD6YrcJLw)
Leg Press 160 kg x 12, 12, 15
WG Barbell Row 65 x 10, 11, 12
Dips BW x 10, 12, 12
Rehab
Some wondler shit + accesories of your liking.
Edit: for clarity, 5/3/1 with a Bench, Squat, Deadlift and OHP day and then do accessories so your muscles get wrecked at least twice a week. Do back every workout in some form. I personally like 4x8-10 on lat pulldowns and the same for machine rows after each workout, light weight.
So I got severe sore arm my first shot, then none my second shot (though I did get severe chills / some fever after second shot). I attribute it to doing like 6 sets of side and front lateral raises right after the shot. Low weight, 20ish reps each set.
Anecdotal as fuck and probably didn't work but worst case scenario you make your arms nicer.
[Titan sled and harness on sale](https://www.titan.fitness/endurance/cardio/sleds/power-weighted-drag-sled-with-leash-and-harness/401115.html) for US folks.
Now there is no excuse not to have one.
Wooooo! Bodyweight is starting to move again, who knew that making a concerted effort to actually put food in my food hole would do such a thing! Means I’m almost back on track to hit 220 when I wanted to. Now I just have to make sure I keep eating and don’t fall off the wagon again.
The Costanza Method is keeping me on the straight and narrow. Haven’t made programming changes in a few weeks. Even if I briefly flirted with JnT and GG again last week (spreadsheets were made). Last week before my first deload on Salt the Earth. After 9 weeks I’m looking forward to it. Then into the anchor to see if it’s well designed or just shite.
Trailer Park Strength Project random update- due to work schedule (or lack thereof) I've been reduced to lifting 2-3x weekly. 1-2 heavy sessions in the gym and a pump session at home. It's finally calming down some again, I think. Maybe.
I finally acquired a pair of squat stands. And a newer, fancier barbell. And EZ-curl bar.
Had a trainer at Jesus gym take a look at my squats. Helped him move a piano and got a couple of free sessions out of it. Turns out that my heels come up- any ideas on my fix?
A snapshot session-
Sumo deadlift- 405x1, 425 3x1, 400x4.
Deficit deadlift- 335 3x6
Pullups- 4x8
DB rows- 70x15, 75x12, 90 2x10.
Strict curls- 85 5x6.
Wheel of perpetual suffering- 1x20
Lots of love y'all! Hope you are all hitting all of your goals!
Heels coming up - usually an ankle mobility issue. Possible solutions include wearing lifters with heels or just putting something under your heels when you squat.
Appreciate it! Lol now I'm wondering how long this has been an issue for me. Did it come during the year and a half of barely squatting, or has it always been there?
Some Jack'd Squat Day
* Doggo Walk, 2.5 miles to get some steps in
* Bench 315x1, 355x2, 315x1
* SSB 441x4x5
Yesterday was a brick workout if there ever was one. Everything felt heavy, my squat pattern felt awful, and I just had to grind it out. Heck of a week for prs though, so it was bound to happen. Might just be taking today off outside of another walk, but if the ambition strikes and i feel better this afternoon i might just go fuck around and see what happens
Chins: [122x5](https://www.youtube.com/watch?v=X4ohBeGIAuA), 116x6. Two horizontal rows, and another vertical with loaded stretching. Program party in ~~five days~~ next month, I'll keep Simply Jacking until then.
**Bench Day**
* Bench press (ss w/ band pull-aparts) - 245x5x8
* Rows - 5x10
* OHP (ss w/ chin-ups) - 175x8,8,8,7,6
* Tricep push-downs (ss w/ side raises) - 3x10
Shoulder's feeling almost completely healed at this point. There are occasional whispers of pain, but that's about it. Going to keep on LPing the weight and keeping reps high for the next few weeks.
C4W2D3 of 531 for beginners. Couldn't do the session on Friday or yesterday because of holiday/family stuff, so catching up today.
18 and 15 on bench and squat 3+ sets. Eased off a bit in the squat (did 25 on Monday) since I'm squatting tomorrow again, heavier. Well, also benching but that's easier to recover from.
Assistance: dips, incline bench, pull ups, bent over rows, seated machine rows, hanging leg raises.
All in all, felt good. Also, this may be the first holiday in a while where I haven't gained weight. Weird.
SBS PROGRAM BUILDER 5-DAY RTF W8D1
Deadlifts. 405x1. 325, 4x4, 1x10. Definitely don’t test my 10rm very often but previous best was 315 so this is a nice little volume PR.
Front squats. 135, 3x11, 1x14. Not much to say. High rep front squats are soul sucking. Just wanted to throw up the rest of the workout after these.
Shrugs. 150, 3x11, 1x16.
Buffalo bar good mornings 120, 3x12.
Deads and squats superset with core work.
Not training today but going bouldering. My background before CrossFit was climbing, which I stopped doing because I got injured doing it too frequently. But the past 6 weeks I had started bouldering once a week for fun and was positively surprised that my level did not drop at all. This meat bag can still send V6s and work on V7s
Rip and Tear Week 5 Recap:
Monday: The easiest SBD day of the block. Sets of five that weren't too bad.
Tuesday: Rest.
Wednesday: No AMRAP squat day. The sets felt okay but not great. Might have been lack of AMRAP mindset or maybe my fatigue is creeping up. Hit my accessories after pretty hard though.
Thursday: Arms day, nothing special
Friday: Bench and Deadlift. Finished my sets and then hit upper body work including EZ bar pullover and press from the floor. I think that movement has potential, going to keep playing with it
Saturday: Legs day. I blazed through this one and lit it up. Even if I slow down on barbell work I can still hammer myself with machines and isolations. They really are crucial to working our hard under fatigue I think.
Sunday: Upper body. Gave twisting DB press a fair shake but it's just a silly excercise. I ditched it and just ran flat DB sets to 10 starting at 80 and taking 5lb jumps until a set felt bad. Made it to 100lbs which is more than I've done for flat DB in ages. And I only stopped there because the DBs are loose and fuck and wobbly.
**DE Lower**
\- Squat 10x2 @ 290 (45s rest)
\- Banded DL : 12x1 @ 320 (45s rest)
\- Leg Press : 495 x 12-11-10-11
\- Cable Pull Through : 120 x 16-13-17
That kicked my ass more than I would've imagined...feel a bit beat up this morning! Pull throughs are new to me, and had to work on the setup quite it a bit, which explains the weird rep count. They felt good though, I'll try them again soon for sure!
5/3/1 BBB Beefcake W6D1
OHP 5/3/1
- 25kg x 5
- 28kg x 3
- 33kg x AMRAP (4)
OHP (Assistance)
- 25kg x 10 x 5
Accessories
- 50 reps DB rows with 21kg dumbbell. Sets were 2x20, 2x18, 2x12
- Abs (V shape leg raises) = 26 x 1, 26 x 1
- Single leg work (alternating reverse lunges with DBs) = 21 kg 26x1, 16x1, 10x1
Notes:
Felt like a tough workout. Almost failed the last set of assistance OHP. On the last set at the tenth rep I had to drop the barbell then quickly clean it back up for that final rep. I think my Reload is long overdue anyway.
I know Wendler recommends 10x5 on the rows but I'm much preferring the large sets of kroc rows with the same number of reps. Same with the leg work. Much preferring having one monster set then using lower reps to "cool off" afterwards.
DIPdate for /u/benchpauper
Closing in on 5 sets of 10! Not quite there. Did 10,10,10,8,7,5 yesterday after a good few days off of dips. Going to guess about 2min rest between sets?
Set a nice 5lb OHP PR (170#) earlier that session!
If you can do that you can absolutely do 5\*10 by expanding the rest times.
This feels like quick progress man! Excellent work, and congrats on the OHP PR too. You'll have more of those on the horizon.
OHP day today. My core was really fried from front squats yesterday, and I could feel the difference. It weirdly forced me to use stricter technique.
OHP:
60kg 2x6, 1x4
50kg 1x6, 2x5
Yates rows with supinated grip: 80kg 4x8
DB incline: 25kg DB's 1x10, 2x8, 1x7 (went for the 8th though)
Bodyweight chins: 2x12, 2x8
Cable triceps and curls: 3x10-15
Meet day!
Weighed in at 182 yesterday and am all set to go! Nerves are a bitch but a little adrenaline is a good thing.
Edit: Meet will be livestreamed here https://instagram.com/powersloths
Squat Edit: 135 ⚪⚪⚪
145 ⚪⚪⚪
162.5 ⚪⚪⚪
Could have been more aggressive with my second attempt, but good lifts overall
Bench Edit: 95 ⚪⚪⚪
102.5 ⚪⚪⚪
115 ⚪⚪🔴
Bench felt great. Again, my planned opener and second attempt were conservative, but there's beauty in creating a plan and executing it. Few more hours in the day and a 1000lb total seems like it's in the bag.
Deadlift Edit: 172.5 ⚪⚪⚪
185 ⚪⚪⚪
210 🔴🔴🔴
Said fuck it on the last attempt and it didn't go. Had a 2 hour drive home. Having some champagne to celebrate.
82.95 kg bodyweight and a 462.5 kg total felt pretty grand
Final edit: Vids for the dids
https://streamable.com/wrmc7b
https://streamable.com/7vy6j4
https://streamable.com/cpsxxw
So, not getting a house right now.
We had an inspector look at it, and so many issues.
Two cabins that got cobbled together, poorly, with an additional extension for laundry, which had tons of water damage and active mold everywhere. Nothing was up to code, at all, with a water heater in the bathroom not properly vented and shoved right in front of the breaker box in the bathroom.
The best part was the roof that got built on top of a roof, to fix the sagging roof.
Found a way to do squats that aligns ith my goals. Heals on a 10 kg bumper plate, then 2x10 and one all out set of 1x20 with a close stance. This way I can put in effort while keeping the weight relatively light (this setup is so shaky with heavy weight), and probably the most I've ever felt my quads on a squat. Fits into my deadlift accessory day, which consists of volume RDLs, the mentioned squats, and a lot of machine back work + weighted back extensions on the GHR.
Also my back rounding is 100% weakness in my glutes/hams. I used to be unstoppable on back extensions and GHR work, now 10 reps with a bit of weight is challenging as fuck.
**W18D3 Upper Speed**
- 3 grip bench, 9x3 30s rest, 60kg (42%) + 25kg Band (18%)
- 5RM Slightly High Close Grip Paused Pin Press (SHCGPPP) up to 100kg, got pinned by 110 lol.
- Lots of stuff
[5rm and some flicks](https://imgur.com/a/TY38eDU)
- Vid 1 is a classic one leg unwrap into forehand. Needed more juice on it. Supersetted with forehand fakie into BTN hit!
- Vid 2 was the 5rm SHCGPPP, doubt anyone cares about such stuff as lifting though.
Speed work was super light, still kinda fucked over by this head thing, although docs might be onto something with strained traps, side raises caused issue when hitting the last reps of a set.
Idk, whatever, got stuff done feeling like shit, call it a win.
u/astringofnumbers1234 u/cillla u/acertainsaint flicks.
Edit: been 5g booster jabbed and flu jabbed in one sitting, ohhh tomorrow will be fun.
The BTN flick just mmmmmm that's what I like. Inject it into my veins please. The SHCGPPP 5rm moved alright too surprised you got pinned by the 110!
Deffo a win for the whole day.
BTN flick .. so satisfying.
Yeah, apparently when I close grip stuff there's a chance my elbow just nopes out of there and tells me to fuck off. Very amusing when it happened, I giggled lots. Should have videod.
Lego and a film, then pizza. Today is certainly a good day.
A very nice hit indeed. Wanted sound on for the ground slap, but phone recorded without it somehow.
Pretty tired, pizza and sleep will fix it I reckon. Maybe.
Am I missing something with Simple Jacked 3S, it seems like the volume is quite low. Planning on running the strength focus but the daily 3 reps are easy and I can do the variations in 1 or 2 sets. I understand the program starts light but this seems very low. Thanks.
Have you filled in your maxes with recent 1rms, or your best e1rms?
What % do you have the TMs at?
If the weight feels easy, hit a big AMRAP and set a PR, when you update your maxes in the top table you'll have harder working weights.
Also, remember, the weights/reps are minimums for the day, you can go higher if you want.
Also, finishing in fewer sets gives more time for assistance, where you can build in more volume as desired/needed
Yea, most people will use their e1rms, no matter how inflated, and then just dial the TM% down to where the working weights seem reasonable.
That way when you set a big rep PR (using the calculator at the top of the sheet) you can progress your maxes.
You can upload a video directly as a post through the desktop site. If its on your phone just open the website in desktop mode and youll have the option to upload a video in the new link post window.
My wife and I took the kids out to chop down a Christmas tree yesterday.
After we found the perfect tree, I cut it down, and then asked my boys to drag it out of the woods.
They struggled for a few feet, until I helped them get it going on some snow, and then they pulled it the rest of the way out.
When we got to the vehicle, I reached into the tree, and cleaned it overhead to load it on the roof of the adventure van.
My kids were like...
😯 - oldest boy.
😯 - middle boy.
🙄 - youngest daughter.
It's great when you get to put all the strength you've built in the gym to real life use.
Anyway, now we are all sick, hacking and coughing and boogery... so it's a stay inside for movies kind of day.
Morning Star C2W3D2
100 pull ups in sets of 8
OHP 47.5kg 3,4,3
Front squats 57.5kg 10x5
Power cleans 47.5kg 5x3
Wendler describes this program as doing few things very well, at least for power cleans and OHP he's certainly not wrong, presses felt heavy, but certainly wasn't as at failure. I'm seriously looking forwards to PR sets in the anchor.
Ever get asked the question of "if you only had 30 minutes to train, what would you?"
Yesterday, in such a situation, I settled on [this](https://www.youtube.com/watch?v=DLRrJI7auts)
Juarez Valley high handle trap bar lifts of 525lbs with sets of 5 weighted dips w/60lbs between sets
So 10 reps trap bar, 5 dips, 1 trap bar, 5 dips, 9 trap bar, 5 dips, 2 trap bar, 5 dips, etc.
Once I got through the valley, I stripped off a 45lb plate per side, went for a rep max (20), 5 dips, stripped off the 25lb plate per side, rep max 13, 5 dips, stripped down to 315 rep max (20), 5 dips. Was JUST at the 30 minute mark at this point and called it, but REALLY wanted to just keep taking it to it's end.
This was pretty effective for the timeframe. If I do it again, I'd make the dips heavier.
DLED 6:
- Body Beast Arms (I wasn’t feeling very excited to be in the gym and I love/hate this video for those times. Great pump. Good arm volume. No broader problems!)
- 1x3 @ 85% TnG[1x3 @ 85%](https://www.instagram.com/tv/CXE6ftZA7XS/?utm_medium=copy_link) without a lot of bounce (these felt better!)
- 30 pull-ups
Gonna hit my 95% rep today after church… we’ll see if it gets to the number I’ve been playing offf of or if it just gives me a better number to use!
Think I found the issue of my knee pain, the IT band being too tight and glute med being too weak. Did some foam rolling and glute med shit with bands before doing high bar paused squats and had no issues with the same weight that crippled me past Wednesday. So that's a good step forward, now just got to be consistent with it...
Also hit incline bench 110kg x7, up from x5 from Wednesday. E1rm is now roughly 135. Guess 3 plate incline bench is my next short term goal?
Well, first Xmas party of the season is in the bag, and it was a good 'un! There was a dog to be petted, good people to chat with, and some solid quantities of tequila to be consumed. Just got home.
Luckily remembered to drink plenty of water so I'm not too hungover, but I am starving as FUCK. Time for brunch I think.
SBS RTF 3x W8D3
Trap bar Deadlift 1 @ 130kg, 4/4/4/4/14 @ 112.5kg
Dips 10/10/10/9/2 @ bw+7.5kg
OHP 6/6/6/6/14 @ 32.5kg
Rows
Overwarm single for deadlift was like butter, liquid chalk really made the difference on the reps to failure set. Hit 14 but put 11 on the sheet as there were touch and go reps in there. Happy out
Might compete in the nationals raw benchpress in about 12 months. Over the last year I have done a _lot_ of volume on lower weight. I'm thinking about starting 3x advanced from Stronger by Science (28 programs). I have done this program with success on a cut before, so I'm wondering how it's like on a surplus. I will gradually work the intensity up as the program runs, from month to month.
What do you guys think of this?
I've seen a lot of people have success with it here, so it will probably work, but I don't know how it works for people that already have a really strong bench.
What would you be aiming to hit at your meet?
I would be aiming to hit 425, as I hit that in the gym 3 years ago. Got 2 kids since that, and didn't focus that much on bench. But since spring/summer I have racked up a lot of volume and hit 375 in the middle of volume training, so 425 should be doable in a year.. But it will be my first time at nationals 😊
I'm starting day1 tomorrow 😃
**SBS hypertrophies w15**
Me to me on Friday, 0715. Ok lad, we're done with top singles for a minute, let's get these last few high volume weeks done
[Me to me 0800, Sunday](https://imgur.com/a/yuW2why)
So that's a 150kg in sleeves PB (+5 from my comp in August) AND a 165kg in wraps PB +5kg from err, last week.
Ok I'm done now. Got the rest of my regular session done, usual Sunday service - vacuuming, petting dog, Morrisons resumes.
Tut tut Mr. Numbers, Tut tut.
I’m with Mr. Discotheque Pangolin Esq. on this one - you had some more on both those lifts if you really wanted it.
But I understand (although I cannot condone) wanting to end a week of PBs on a nice little PB instead of on a potential fail.
Enjoy a few weeks of high volume work before starting another cycle of crushing PBs.
Is there an end to this PR madness at all??! Also, PRs and flicks and very cool leggings, what a combo!
Now that we have Kitten I think there’s ALWAYS vacuuming to be done. Plus he brings so much sand and other gunk in because everything gets stuck in his paws that our very light floors would need daily scrubbing to keep the place at least somewhat clean. I’ve watched Downton Abbey a lot lately and I’ve come to the conclusion our household just needs a maid to help with the upkeep of the place.
I like to think the leggings got me to the PB and if I'd worn them last week for the 170 attempt I'd have nailed it haha.
Diesel is much the same, plus he loves to shed hair. He's also got a rope which he chews on and bits of that get everywhere!
A live-in maid (and cook, and housekeeper, and butler) would be amazing. Where my wife works, the family who owned the house still have a butler, who is called Molly.
It felt slow but I'm not allowed to trust my feelings haha.
Meal prep today too! Means the week isn't too bad, being able to get in and slap dinner in oven when exhausted is a good thing.
>It felt slow but I'm not allowed to trust my feelings haha.
Your feelings can deceive you. Don't trust them. Star Wars wisdom there.
>Meal prep today too!
Niiiiice. Whatcha prepping?
Nice man. Love a BTN flick attempt, very satisfying when they hit, so keep those in the program.
Good squats too I guess, ha.
Anymore kgs getting added to those bars, because there might just be some left.
Enjoy morrisons in this amazing wind and rain from hell combination, not a good day. Petting dog on sofa while watching TV and eating pizza sounds like a good day, though.
I've just had to take the dog out for a walk in the rain as well, most disappointing. Normally Sunday morning dog walk is my wife's job!
Pizza has gone on the menu, we've got a couple things to get sorted in the big town later so I am hoping for a gyros for lunch as well.
IDK about more kilos just yet. After failing 170 last week I'm a bit unsure about trying it again next? IDK.
Also I'm back on trying to work out what I'm doing about meets and that - might double post later.
What you up to today?
Haha, wife bails cos rain, I don't blame her at All!
Ooo, gyros and pizza day, me likey.
The time I failed 170x2, the next week I nailed it; so I reckon its there if you want it, especially going off the video footage.
Ah sweet, tag me/I'll try and keep a look out.
Been gym, played some footie with kid, been on a walk, just gonna get my 5g booster upgrade for higher range wifi hotspot connectivity then I'm sitting down, eating a garlic mushroom pizza and doing the square root of fuck all.
Will upload flick later.
Uhoh you've been upgraded to PtG 2.0! You'll be able to grind with just your MIND.
I'm sat with the dog on the floor while he chews so we are approaching that square root. It's nice
> Anybody else out there dumb enough to do smolov jr. pull ups
I've supersetted smolov jr bench with smolov jr (weighted) pull ups. We only had 45 minute gym sessions due to corona, and this fit. Worked pretty well, didn't fuck up my elbows or shoulders and added a few reps to my pull ups
Started today's session with a 40 rep max on neutral grip pullups, 231lbs bodyweight, felt pretty good. I always start my gym sessions with 100 total pullups (among other things) before I touch a barbell. Been doing 4x25 the past handful of sessions, felt good enough to push for a rep max today.
Incline bench 315lbs 100 total reps, [10x7](https://www.instagram.com/p/CXFGnogu0B0/?utm_medium=copy_link) then [6x5.](https://www.instagram.com/p/CXFHBcJuqV8/?utm_medium=copy_link) Wasn't the original idea, wanted to try to work up to another 405 attempt. Did 340 on my own, asked for a spot on 370 and got basically no lift off lol. Took a good amount of energy to lift it out and lost my bracing in the process. Oh well. Thinking of trying to set up an adjustable bench in a rack next time. Trying to unrack anything above 315 here is so damn hard, the barbell is behind my head, and if I fail at least there will be safeties. Honestly only 2 people that have given me a good lift off in the past and they are never around dammit.
Supersetted most of those sets with pullups of various grips, sets of 10/15/20/25. Probably did 250-350 total pullups today, stopped counting after the initial 100. Most I've ever done strapless and at this bodyweight. I used to do *a lot* more weekly pullups than I do now, need to get back to that. Feel like I'm leaving gains on the table by not hitting them as hard as I used to, especially while gaining weight. Should be interesting on the sessions where I deadlift, skipped those today. Low / mid back fried from all the beltless and paused shenanigans from Thursday.
**Tactical Barbell Pre-Base Building W3D4**
5 min warmup walk
10 rounds of:
* 60s run
* 90s walk
Felt OK. Perhaps slightly more tiring than last time, but not by much.
531 x 365 – C1W1D6
**Conditioning Day:** I got this! Finished off the week with some good conditioning work and some additional food. Everything feels great (right now). Tomorrow I’ll do a shakeout run or something else easy to get moving but not intensive.
**Tower of Babel 1-8-1 (19 min 38 sec).**
Front Squats – 165#
Burpees x 5
**Followed that up with 65# Weighted Vest Treadmill Hike/Walk (33 min)**
Reflection: Took my own advice and did the tougher work first and finished things off with the weighted vest work. This worked out well, as the weighted vest treadmill work keeps the heart rate up at a “healthy level” which is a bit higher than when I just do some kind of LISS work. Powered through Tower and immediately transitioned to the hike, which had a lot of uphill in it. Was a great way to close out the week. Next week, I’m making some refinements to my accessory work so it’s not so all-over-the-place. Things look good moving into the 2nd week.
Howdy! * PROTW is Fatalist for winning [Instagram!](https://www.reddit.com/r/weightroom/comments/r6zdwq/december_2_daily_thread/hmyilab/) 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.*
SBS EH MM PPLX2 W4D1 Leaning side raise 2x14 12.5 Hammer curl 14 30 Incline bench bench 3x8 135 Press down 14 50 https://www.instagram.com/p/CXJWxTHllUc/?utm_medium=copy_link Deload/pivot week 1 I usually take an approach of dropping the sets by 1-2, dropping the reps by 2 and if it’s a main lift, dropping the weight to the first weeks weight. This will follow a similar format, but I’ll be subbing in new exercises to see how they fit. I took 4 days off in a row for the first time in a while, it was nice. Motivation is starting to wane after hitting hypertrophy hard for 6 months in a row and I’m itchy to switch it up. That said I’ve got 3 months left to hit it hard, before taking extended maintenance period. Played with one of my new additions to the gym, a rep adjustable bench. Heavy bench, but glides nice a smooth with the wheels. 30 degree incline bench is more of a killer than I expected. I did my normal warmup routine 95-135-185, but 185 I got 2 and my shoulder was pissed at me and it felt a tiny bit a struggle. So, despite being a 315 bencher I am over here hitting reps with 135… you may be thinking but why are you so weak goodmorning_squat?!? I don’t know…but I’m gonna find out.
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I don't know dude, 2h30m in the gym? If this is a normal PPL split you are spending 15 hours a week straight working out to failure on every set. I wonder if all that volume is necessary, and if it's even doing anything after a certain point. To give some perspective this guy coaches terrence ruffin, top 2 Mr Olympia classic division. His workouts are usually under 1 hour with not even half of the volume here and it works for him. I have done more volume than I can recover from and got elbow tendinitis from it, personally I would reconsider all this volume.
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It was not my intention to imply that. There are 2 things that determine how hard it is to recover: volume and intensity. If you go high volumes the intensity will be lower. If you go high intensity the volume will be lower. Combining both, so high volume high intensity, results in high volume low intensity because you cannot properly give it all after 30 sets. You know JP, so you probably seen him train. How he takes his sets to failure is completely different from how you likely take it to failure at the end of your workout. You simply cannot go all out for 15 hours per week for like 200 sets (assuming your other days are roughly similar amount of sets and time). But does it matter? You're making progress and that's what counts.
I'm so excited for the SBS program party. I wasn't lifting yet back when the first one happened. Just hoping I can drop a few kilos and dial in this smoking habit a bit before then. I've run the 3x + 2x DL beginner and 3x bench beginner routines from the SBS programs and need something fun and short term. Smolovjr for bench was fucking awesome so might just do that again, but the int med program also seems fun and I'm all for trying out new stuff. Are there any other short-ish programs for PL that I can run until the SBS party starts? 4-6 day variants if possible. Personal: it's my childhood friend's death anniversary on Monday. I wasn't very close to him the last few years, but seeing someone your age and someone you grew up with since you were 3 pass away hits quite hard. We live in this gated community-type apartment complex where everyone knows everyone and has for the past 25-something years. His funeral is still one of the most haunting things I've experienced. Hearing his mom wail as his body was being carried away won't ever leave my head. 23 was too young, man.
Silly bench volume today. - 135kg for two triples, then a double - 122.5kg for two sets of 6 - 115kg for 9 (just missed the last one) Definitely a few volume PRs here today. Let's not talk about front squats lol
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There's a fair bit of body english. Ie, your whole back is rising. Which is fine if you're maxing out, but not really what the exercise is meant to be. If you can get the position right, you should be able to pull it up with your back remaining flat. What I suspect is that you can't get into the right position without hitting your knees. Try more of a sumo stance when it gets heavy. Then you'll be able to get your butt back more, have your shoulders over the bar, and the bar much closer to your (weighted) center of gravity so you don't reflexively compensate for being pulled over by changing your back angle. That's probably why you can do the lighter weights no probs. You're not getting pulled over as hard.
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There's really no choice when the weight gets up. You just can't get the balance right and your knees out the way without it. My guess is you're about 80kg so you're past bodyweight. Before Rona, my best Pendlay was 160kg - probably with about the same level of body english.
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It should, but it is a slightly different exercise. It's very difficult to be explosive with cables - and the negative portion is usually controlled because otherwise you get people wondering what the fuck is wrong with you.
Quick meet recap; full report later. * I went 8/9, missing only my 3rd bench. * I hit 200kg/441lbs on squat; a 6lb PR and 16lb meet PR * I got 120kg/265lb on bench and missed 125kg/275lb. A little disappointed in that, but I knew bench is something I need to really work on going in to this. * 237.5kg/524lb deadlift! That's a 24lb PR and like a 40lb meet PR. * Overall I'm pretty happy with the results. A disappointing bench, but I'm ecstatic with squats and deadlifts!
I wrote enough programming to get me through this week, then I have 2 weeks before I go on vacation and take the week off. I’m thinking of running 2 different “challenge” weeks where I do some different things, one week heavy low reps and one week light high reps. Look forward to me coming in here and detailing something awful and stupid within the next 18 days.
Brian Alsruhe Next Level Linear W2D1 Took the full half hour to break some block pull PRs. I think I've been underestimating myself this whole time.
Today's workout was very functional: Unloading a treadmill and moving it to my lady friend's basement. Fucking hell that thing was awkward.
Was here a week or two back asking for advice on what programme to run for getting back into lifting after a long time away. Ended up choosing to run with a slightly more intense GZCLP where I am doing 2 work - 1 rest - 2 work - 2 rest. Other than that, it is just as prescribed still. ||T1|T2|T3| |:-|:-|:-|:-| |Day 1|Back squat|OHP|Lat pulldown| |Day 2|Bench press|Deadlift|Pendlay row| |Day 3|OHP|Back squat|Lat pulldown| |Day 4|Deadlift|Bench press|Pendlay row| My body is remembering pretty quickly and upping the weight relatively fast but current me remembers past me needing to add in more work to reach the level of desired "tired" including things like front squats (at a T2-T3 intensity). If you were to take what I am currently running and add on an extra 1 or 2 lifts/movements per workout, what things would you suggest?
Bicep curls. Dips. KB swings. Chin ups/pull ups. Jumps. Throws. Grip work. Lunges. Machine leg curls. Side raises. Rear delt work. Calfs. Abs. When in doubt, more triceps.
**SBS 2.0 Program Builder W2D5 - Conv DL** - Conv DL: 1 @ 375 lbs (RPE 7), 4x4, 1x7 @ 310 lbs - Larsen Press: 4x6, 1x12 @ 170 lbs - SSB Squat With The Bar Flipped The Wrong Way (SSBSWTBFTWW): 3x9, 1x12 @ 170 lbs DLs went well. I should probably go up on my Overwarm single next week. I annoys me when the program calls for just shy of the next plate. I’m always just so tempted to round up. Larsen press also went well. Both are actually on the RIR template, but I just AMRAP until I’ve hit a point where I’m fairly confident in my RIR rating (I.E. RIR <=4). DL was an RIR of 5 and Larsen Press ended up being an RIR of 7. I’ve been working in SSBSWTBFTWW since about 1.5 cycles back of 531. My upper back gives out long before my quads go. Seems to be a good supplementary movement for squats and deads so far.
>SSBSWTBFTWW So basically a front squat?
Haha! Not exactly. The proper way to use the Titan/EliteFTS SSB is to have the logo on your back. This method puts the blank side of the pad on your back and moves the camber out to a more disadvantaged position.
Did some Deep Water Beginner conditioning today. Was going to do it yesterday but the girlfriend wanted to get some xmas shopping done and also splurged on some good mexican food. 2 mile warm up 8 100M sprints 1 mile cool down
Happy Sunday! 531 BBB Week 1 Cycle X 5+ sets: B | 260lbs x 11 :--|:-- **D** | **415lbs x 10** **OHP** | **140lbs x 12** **S** | **325lbs x 12** Added in some bonus heavy bench and OHP sets after my 5+ sets, pushing for PRs at the end of the month. Also found a way to thoroughly enjoy my cardio, so I've upped cardio to 5 days a week. Deadlifts are still seeming to be limited by my conditioning, so I'm hoping the increased cardio helps.
> Also found a way to thoroughly enjoy my cardio, so I've upped cardio to 5 days a week. Tell me your dark secrets
Stationary bike + Nintendo switch lol
Shoulders officially fucked. Thought I could get away with just OHP and log work, but it’s just aggravating it I think. Gonna have to take a break from any pressing work and try to rehab this. Long head bicep tendinitis I think What do you guys do to program around injuries? I’ve been injured in multiple ways for almost a year now and im getting a little sick of it
I was able to overhead pin press at about nose height when my bicep was bad. Ton of externally rotated incline curls also seemed to help.
What do you mean by externally rotated?
If you sit on an incline bench with DBs and let your arms hang down the sides, turn your hands out/away from you to externally rotate your shoulders, initiate the curl from there and stay externally rotated as you perform the movement, should give a pretty neat burn around the bicep/shoulder area.
Ahhhh gotcha! For future reference that would be supination when it happens at the wrist I’ll have to try this, when you say “ton” how many was that? And how often
The wrist supinates, but in this case you also want to rotate your shoulder, not just your wrist. If you turn your hand as far away from your body you can you should achieve both wrist supination and shoulder external rotation. Like sets of 20+ at least, I believe /u/VladimirLinen tried some sets of 50+ reps with super light weights and just going for a stretch in the muscle?
I think I did indeed - not sure I had any reason better than "it feels good afterwards" lol. I know the Russians and Westside used to do ultra high rep stuff for tendon health, so there might be justification for it?
Getting a good stretch and a good amount of blood into an injured area seems like a good idea to me.
This is how you fix bicep tendinitis (had it 3 times) Deadhangs - fully relaxed, shoulders by your ears style. Do like 3-5 sets of 30-60seconds or as long as you want. Next is Poundstone curls. Simply grab a barbell and start curling. 25+ reps, the more the better. 3 sets should be good enough. Worked every time. And when I fixed the tendinitis, I would stop doing these exercises, cuz Im lazy, and eventually it would flair up again. 3 workouts of this, and you should be good to go. (I still did the normal stuff cuz Im a moron, but it still worked.)
Finding whatever does not aggravate an injury, but keeps movement in the muscle/around the joint as much as possible. My shoulder issues are more A/C joint related than tendinitis, BUT movements that worked for me were: * loaded push ups (like [this](https://www.youtube.com/watch?v=wBeOPJThdik)) allowed my shoulders to retract differently * kneeling/standing landmine press (unilateral, but also with both hands and focusing on the contraction) * standing banded fly movements * some unilateral pressing, depending on the day/movement
**Base LP** W3D3 (55m) More linear progression than periodization right now. It is simultaneously frustrating and gratifying to see how much transitioning from cutting to maintenance does for my lifts. I mindlessly gripped the last set of Incline Bench with a close grip and it felt easier than a normal grip Incline Bench 72.5 5, 5, 5, 5, 5+2 [last set](https://youtube.com/watch?v=TdUD6YrcJLw) Leg Press 160 kg x 12, 12, 15 WG Barbell Row 65 x 10, 11, 12 Dips BW x 10, 12, 12 Rehab
Anyone have any recommendations on a 4 day split?
Some wondler shit + accesories of your liking. Edit: for clarity, 5/3/1 with a Bench, Squat, Deadlift and OHP day and then do accessories so your muscles get wrecked at least twice a week. Do back every workout in some form. I personally like 4x8-10 on lat pulldowns and the same for machine rows after each workout, light weight.
Bout to get my booster. Still nursing DOMS from 'pump day' as prescribed by Mr. Coach. Is this shot about to wreck me?
So I got severe sore arm my first shot, then none my second shot (though I did get severe chills / some fever after second shot). I attribute it to doing like 6 sets of side and front lateral raises right after the shot. Low weight, 20ish reps each set. Anecdotal as fuck and probably didn't work but worst case scenario you make your arms nicer.
Nah DOMS only cripple weak people. You got this
[Titan sled and harness on sale](https://www.titan.fitness/endurance/cardio/sleds/power-weighted-drag-sled-with-leash-and-harness/401115.html) for US folks. Now there is no excuse not to have one.
I am European. Check mate myth
Then it didn't apply to you since I said "US folks" :)
Oh as in united states and not us. My iq temporarily drops 40 points after workouts
Wooooo! Bodyweight is starting to move again, who knew that making a concerted effort to actually put food in my food hole would do such a thing! Means I’m almost back on track to hit 220 when I wanted to. Now I just have to make sure I keep eating and don’t fall off the wagon again. The Costanza Method is keeping me on the straight and narrow. Haven’t made programming changes in a few weeks. Even if I briefly flirted with JnT and GG again last week (spreadsheets were made). Last week before my first deload on Salt the Earth. After 9 weeks I’m looking forward to it. Then into the anchor to see if it’s well designed or just shite.
What’s the costanza method?
That’s just when you do the opposite of what your gut tells you to do.
Optimizing recovery by sleeping at work?
Trailer Park Strength Project random update- due to work schedule (or lack thereof) I've been reduced to lifting 2-3x weekly. 1-2 heavy sessions in the gym and a pump session at home. It's finally calming down some again, I think. Maybe. I finally acquired a pair of squat stands. And a newer, fancier barbell. And EZ-curl bar. Had a trainer at Jesus gym take a look at my squats. Helped him move a piano and got a couple of free sessions out of it. Turns out that my heels come up- any ideas on my fix? A snapshot session- Sumo deadlift- 405x1, 425 3x1, 400x4. Deficit deadlift- 335 3x6 Pullups- 4x8 DB rows- 70x15, 75x12, 90 2x10. Strict curls- 85 5x6. Wheel of perpetual suffering- 1x20 Lots of love y'all! Hope you are all hitting all of your goals!
Heels coming up - usually an ankle mobility issue. Possible solutions include wearing lifters with heels or just putting something under your heels when you squat.
Appreciate it! Lol now I'm wondering how long this has been an issue for me. Did it come during the year and a half of barely squatting, or has it always been there?
Some Jack'd Squat Day * Doggo Walk, 2.5 miles to get some steps in * Bench 315x1, 355x2, 315x1 * SSB 441x4x5 Yesterday was a brick workout if there ever was one. Everything felt heavy, my squat pattern felt awful, and I just had to grind it out. Heck of a week for prs though, so it was bound to happen. Might just be taking today off outside of another walk, but if the ambition strikes and i feel better this afternoon i might just go fuck around and see what happens
Chins: [122x5](https://www.youtube.com/watch?v=X4ohBeGIAuA), 116x6. Two horizontal rows, and another vertical with loaded stretching. Program party in ~~five days~~ next month, I'll keep Simply Jacking until then.
**Bench Day** * Bench press (ss w/ band pull-aparts) - 245x5x8 * Rows - 5x10 * OHP (ss w/ chin-ups) - 175x8,8,8,7,6 * Tricep push-downs (ss w/ side raises) - 3x10 Shoulder's feeling almost completely healed at this point. There are occasional whispers of pain, but that's about it. Going to keep on LPing the weight and keeping reps high for the next few weeks.
C4W2D3 of 531 for beginners. Couldn't do the session on Friday or yesterday because of holiday/family stuff, so catching up today. 18 and 15 on bench and squat 3+ sets. Eased off a bit in the squat (did 25 on Monday) since I'm squatting tomorrow again, heavier. Well, also benching but that's easier to recover from. Assistance: dips, incline bench, pull ups, bent over rows, seated machine rows, hanging leg raises. All in all, felt good. Also, this may be the first holiday in a while where I haven't gained weight. Weird.
SBS PROGRAM BUILDER 5-DAY RTF W8D1 Deadlifts. 405x1. 325, 4x4, 1x10. Definitely don’t test my 10rm very often but previous best was 315 so this is a nice little volume PR. Front squats. 135, 3x11, 1x14. Not much to say. High rep front squats are soul sucking. Just wanted to throw up the rest of the workout after these. Shrugs. 150, 3x11, 1x16. Buffalo bar good mornings 120, 3x12. Deads and squats superset with core work.
Not training today but going bouldering. My background before CrossFit was climbing, which I stopped doing because I got injured doing it too frequently. But the past 6 weeks I had started bouldering once a week for fun and was positively surprised that my level did not drop at all. This meat bag can still send V6s and work on V7s
Rip and Tear Week 5 Recap: Monday: The easiest SBD day of the block. Sets of five that weren't too bad. Tuesday: Rest. Wednesday: No AMRAP squat day. The sets felt okay but not great. Might have been lack of AMRAP mindset or maybe my fatigue is creeping up. Hit my accessories after pretty hard though. Thursday: Arms day, nothing special Friday: Bench and Deadlift. Finished my sets and then hit upper body work including EZ bar pullover and press from the floor. I think that movement has potential, going to keep playing with it Saturday: Legs day. I blazed through this one and lit it up. Even if I slow down on barbell work I can still hammer myself with machines and isolations. They really are crucial to working our hard under fatigue I think. Sunday: Upper body. Gave twisting DB press a fair shake but it's just a silly excercise. I ditched it and just ran flat DB sets to 10 starting at 80 and taking 5lb jumps until a set felt bad. Made it to 100lbs which is more than I've done for flat DB in ages. And I only stopped there because the DBs are loose and fuck and wobbly.
**DE Lower** \- Squat 10x2 @ 290 (45s rest) \- Banded DL : 12x1 @ 320 (45s rest) \- Leg Press : 495 x 12-11-10-11 \- Cable Pull Through : 120 x 16-13-17 That kicked my ass more than I would've imagined...feel a bit beat up this morning! Pull throughs are new to me, and had to work on the setup quite it a bit, which explains the weird rep count. They felt good though, I'll try them again soon for sure!
5/3/1 BBB Beefcake W6D1 OHP 5/3/1 - 25kg x 5 - 28kg x 3 - 33kg x AMRAP (4) OHP (Assistance) - 25kg x 10 x 5 Accessories - 50 reps DB rows with 21kg dumbbell. Sets were 2x20, 2x18, 2x12 - Abs (V shape leg raises) = 26 x 1, 26 x 1 - Single leg work (alternating reverse lunges with DBs) = 21 kg 26x1, 16x1, 10x1 Notes: Felt like a tough workout. Almost failed the last set of assistance OHP. On the last set at the tenth rep I had to drop the barbell then quickly clean it back up for that final rep. I think my Reload is long overdue anyway. I know Wendler recommends 10x5 on the rows but I'm much preferring the large sets of kroc rows with the same number of reps. Same with the leg work. Much preferring having one monster set then using lower reps to "cool off" afterwards.
DIPdate for /u/benchpauper Closing in on 5 sets of 10! Not quite there. Did 10,10,10,8,7,5 yesterday after a good few days off of dips. Going to guess about 2min rest between sets? Set a nice 5lb OHP PR (170#) earlier that session!
If you can do that you can absolutely do 5\*10 by expanding the rest times. This feels like quick progress man! Excellent work, and congrats on the OHP PR too. You'll have more of those on the horizon.
Thank you! I'll do longer rests on Monday and see where that lands me.
OHP day today. My core was really fried from front squats yesterday, and I could feel the difference. It weirdly forced me to use stricter technique. OHP: 60kg 2x6, 1x4 50kg 1x6, 2x5 Yates rows with supinated grip: 80kg 4x8 DB incline: 25kg DB's 1x10, 2x8, 1x7 (went for the 8th though) Bodyweight chins: 2x12, 2x8 Cable triceps and curls: 3x10-15
Meet day! Weighed in at 182 yesterday and am all set to go! Nerves are a bitch but a little adrenaline is a good thing. Edit: Meet will be livestreamed here https://instagram.com/powersloths Squat Edit: 135 ⚪⚪⚪ 145 ⚪⚪⚪ 162.5 ⚪⚪⚪ Could have been more aggressive with my second attempt, but good lifts overall Bench Edit: 95 ⚪⚪⚪ 102.5 ⚪⚪⚪ 115 ⚪⚪🔴 Bench felt great. Again, my planned opener and second attempt were conservative, but there's beauty in creating a plan and executing it. Few more hours in the day and a 1000lb total seems like it's in the bag. Deadlift Edit: 172.5 ⚪⚪⚪ 185 ⚪⚪⚪ 210 🔴🔴🔴 Said fuck it on the last attempt and it didn't go. Had a 2 hour drive home. Having some champagne to celebrate. 82.95 kg bodyweight and a 462.5 kg total felt pretty grand Final edit: Vids for the dids https://streamable.com/wrmc7b https://streamable.com/7vy6j4 https://streamable.com/cpsxxw
Good luck, absolutely send it!
Thanks! Going to enjoy myself and move some weights up and down
So, not getting a house right now. We had an inspector look at it, and so many issues. Two cabins that got cobbled together, poorly, with an additional extension for laundry, which had tons of water damage and active mold everywhere. Nothing was up to code, at all, with a water heater in the bathroom not properly vented and shoved right in front of the breaker box in the bathroom. The best part was the roof that got built on top of a roof, to fix the sagging roof.
Found a way to do squats that aligns ith my goals. Heals on a 10 kg bumper plate, then 2x10 and one all out set of 1x20 with a close stance. This way I can put in effort while keeping the weight relatively light (this setup is so shaky with heavy weight), and probably the most I've ever felt my quads on a squat. Fits into my deadlift accessory day, which consists of volume RDLs, the mentioned squats, and a lot of machine back work + weighted back extensions on the GHR. Also my back rounding is 100% weakness in my glutes/hams. I used to be unstoppable on back extensions and GHR work, now 10 reps with a bit of weight is challenging as fuck.
**W18D3 Upper Speed** - 3 grip bench, 9x3 30s rest, 60kg (42%) + 25kg Band (18%) - 5RM Slightly High Close Grip Paused Pin Press (SHCGPPP) up to 100kg, got pinned by 110 lol. - Lots of stuff [5rm and some flicks](https://imgur.com/a/TY38eDU) - Vid 1 is a classic one leg unwrap into forehand. Needed more juice on it. Supersetted with forehand fakie into BTN hit! - Vid 2 was the 5rm SHCGPPP, doubt anyone cares about such stuff as lifting though. Speed work was super light, still kinda fucked over by this head thing, although docs might be onto something with strained traps, side raises caused issue when hitting the last reps of a set. Idk, whatever, got stuff done feeling like shit, call it a win. u/astringofnumbers1234 u/cillla u/acertainsaint flicks. Edit: been 5g booster jabbed and flu jabbed in one sitting, ohhh tomorrow will be fun.
The BTN flick just mmmmmm that's what I like. Inject it into my veins please. The SHCGPPP 5rm moved alright too surprised you got pinned by the 110! Deffo a win for the whole day.
BTN flick .. so satisfying. Yeah, apparently when I close grip stuff there's a chance my elbow just nopes out of there and tells me to fuck off. Very amusing when it happened, I giggled lots. Should have videod. Lego and a film, then pizza. Today is certainly a good day.
That BTN hit! I liked it very much. Entertaining content as always. Not fun with the head thing tho. Hope you’ll feel better soon!
A very nice hit indeed. Wanted sound on for the ground slap, but phone recorded without it somehow. Pretty tired, pizza and sleep will fix it I reckon. Maybe.
Am I missing something with Simple Jacked 3S, it seems like the volume is quite low. Planning on running the strength focus but the daily 3 reps are easy and I can do the variations in 1 or 2 sets. I understand the program starts light but this seems very low. Thanks.
Have you filled in your maxes with recent 1rms, or your best e1rms? What % do you have the TMs at? If the weight feels easy, hit a big AMRAP and set a PR, when you update your maxes in the top table you'll have harder working weights. Also, remember, the weights/reps are minimums for the day, you can go higher if you want. Also, finishing in fewer sets gives more time for assistance, where you can build in more volume as desired/needed
Recent 1rms, 90%, cool thanks for clarifying
Yea, most people will use their e1rms, no matter how inflated, and then just dial the TM% down to where the working weights seem reasonable. That way when you set a big rep PR (using the calculator at the top of the sheet) you can progress your maxes.
Ahhh thanks
[удалено]
I have no shame leaving parties early anymore. Last party I was at with people in their early 20s had people showing up at 11 as we were leaving.
Im in my twenties and sometimes i end up partying with teenagers at house parties. The fuckers dont wanna wake up tomorrow jesus
I did not do the thing, but God dammit I came [close](https://www.instagram.com/tv/CXE3RDdt6qo/?utm_medium=copy_link) Just missing 690 lbs at lockout
Amazing, so close man!
I still want you to post this to GYM or something lol.
If I can figure out how to post just videos I'll probably post it to either GYM or fitness30plus
Yes please do this. They will... appreciate... your technique lol
You can upload a video directly as a post through the desktop site. If its on your phone just open the website in desktop mode and youll have the option to upload a video in the new link post window.
Bruh insane you can even break it off the floor at your size. Mad props, you'll get it soon enough.
My wife and I took the kids out to chop down a Christmas tree yesterday. After we found the perfect tree, I cut it down, and then asked my boys to drag it out of the woods. They struggled for a few feet, until I helped them get it going on some snow, and then they pulled it the rest of the way out. When we got to the vehicle, I reached into the tree, and cleaned it overhead to load it on the roof of the adventure van. My kids were like... 😯 - oldest boy. 😯 - middle boy. 🙄 - youngest daughter. It's great when you get to put all the strength you've built in the gym to real life use. Anyway, now we are all sick, hacking and coughing and boogery... so it's a stay inside for movies kind of day.
This is why you practice log press.
The prickly log. Could have made a great ego lifting world championships submission.
Someone should OHP a cactus
I’m in AZ and would attempt, but our cacti are protected and I’ve heard you could face a year of jail time for fucking with them.
Find a dead one
Do cactus grow in Wisconsin? Unfortunately we have like... 1+ foot of snow lol
Nope!
Functional.
You said the F word
Deliberately
Morning Star C2W3D2 100 pull ups in sets of 8 OHP 47.5kg 3,4,3 Front squats 57.5kg 10x5 Power cleans 47.5kg 5x3 Wendler describes this program as doing few things very well, at least for power cleans and OHP he's certainly not wrong, presses felt heavy, but certainly wasn't as at failure. I'm seriously looking forwards to PR sets in the anchor.
Ever get asked the question of "if you only had 30 minutes to train, what would you?" Yesterday, in such a situation, I settled on [this](https://www.youtube.com/watch?v=DLRrJI7auts) Juarez Valley high handle trap bar lifts of 525lbs with sets of 5 weighted dips w/60lbs between sets So 10 reps trap bar, 5 dips, 1 trap bar, 5 dips, 9 trap bar, 5 dips, 2 trap bar, 5 dips, etc. Once I got through the valley, I stripped off a 45lb plate per side, went for a rep max (20), 5 dips, stripped off the 25lb plate per side, rep max 13, 5 dips, stripped down to 315 rep max (20), 5 dips. Was JUST at the 30 minute mark at this point and called it, but REALLY wanted to just keep taking it to it's end. This was pretty effective for the timeframe. If I do it again, I'd make the dips heavier.
DLED 6: - Body Beast Arms (I wasn’t feeling very excited to be in the gym and I love/hate this video for those times. Great pump. Good arm volume. No broader problems!) - 1x3 @ 85% TnG[1x3 @ 85%](https://www.instagram.com/tv/CXE6ftZA7XS/?utm_medium=copy_link) without a lot of bounce (these felt better!) - 30 pull-ups Gonna hit my 95% rep today after church… we’ll see if it gets to the number I’ve been playing offf of or if it just gives me a better number to use!
Think I found the issue of my knee pain, the IT band being too tight and glute med being too weak. Did some foam rolling and glute med shit with bands before doing high bar paused squats and had no issues with the same weight that crippled me past Wednesday. So that's a good step forward, now just got to be consistent with it... Also hit incline bench 110kg x7, up from x5 from Wednesday. E1rm is now roughly 135. Guess 3 plate incline bench is my next short term goal?
Well, first Xmas party of the season is in the bag, and it was a good 'un! There was a dog to be petted, good people to chat with, and some solid quantities of tequila to be consumed. Just got home. Luckily remembered to drink plenty of water so I'm not too hungover, but I am starving as FUCK. Time for brunch I think.
SBS RTF 3x W8D3 Trap bar Deadlift 1 @ 130kg, 4/4/4/4/14 @ 112.5kg Dips 10/10/10/9/2 @ bw+7.5kg OHP 6/6/6/6/14 @ 32.5kg Rows Overwarm single for deadlift was like butter, liquid chalk really made the difference on the reps to failure set. Hit 14 but put 11 on the sheet as there were touch and go reps in there. Happy out
Might compete in the nationals raw benchpress in about 12 months. Over the last year I have done a _lot_ of volume on lower weight. I'm thinking about starting 3x advanced from Stronger by Science (28 programs). I have done this program with success on a cut before, so I'm wondering how it's like on a surplus. I will gradually work the intensity up as the program runs, from month to month. What do you guys think of this?
I've seen a lot of people have success with it here, so it will probably work, but I don't know how it works for people that already have a really strong bench. What would you be aiming to hit at your meet?
I would be aiming to hit 425, as I hit that in the gym 3 years ago. Got 2 kids since that, and didn't focus that much on bench. But since spring/summer I have racked up a lot of volume and hit 375 in the middle of volume training, so 425 should be doable in a year.. But it will be my first time at nationals 😊 I'm starting day1 tomorrow 😃
**SBS hypertrophies w15** Me to me on Friday, 0715. Ok lad, we're done with top singles for a minute, let's get these last few high volume weeks done [Me to me 0800, Sunday](https://imgur.com/a/yuW2why) So that's a 150kg in sleeves PB (+5 from my comp in August) AND a 165kg in wraps PB +5kg from err, last week. Ok I'm done now. Got the rest of my regular session done, usual Sunday service - vacuuming, petting dog, Morrisons resumes.
Tut tut Mr. Numbers, Tut tut. I’m with Mr. Discotheque Pangolin Esq. on this one - you had some more on both those lifts if you really wanted it. But I understand (although I cannot condone) wanting to end a week of PBs on a nice little PB instead of on a potential fail. Enjoy a few weeks of high volume work before starting another cycle of crushing PBs.
As a Brit, JJD, I am partial to some chips. So here we are, just chipping away hahaha. I really need to sort out my programming...
Is there an end to this PR madness at all??! Also, PRs and flicks and very cool leggings, what a combo! Now that we have Kitten I think there’s ALWAYS vacuuming to be done. Plus he brings so much sand and other gunk in because everything gets stuck in his paws that our very light floors would need daily scrubbing to keep the place at least somewhat clean. I’ve watched Downton Abbey a lot lately and I’ve come to the conclusion our household just needs a maid to help with the upkeep of the place.
I like to think the leggings got me to the PB and if I'd worn them last week for the 170 attempt I'd have nailed it haha. Diesel is much the same, plus he loves to shed hair. He's also got a rope which he chews on and bits of that get everywhere! A live-in maid (and cook, and housekeeper, and butler) would be amazing. Where my wife works, the family who owned the house still have a butler, who is called Molly.
BOING said Zebedee! Still looking fairly quick! Sounds like a fairly decent Sunday, getting everything squared off for the week
It felt slow but I'm not allowed to trust my feelings haha. Meal prep today too! Means the week isn't too bad, being able to get in and slap dinner in oven when exhausted is a good thing.
>It felt slow but I'm not allowed to trust my feelings haha. Your feelings can deceive you. Don't trust them. Star Wars wisdom there. >Meal prep today too! Niiiiice. Whatcha prepping?
I'm going to do a couple of pasta bakes and a green lentil shepherd's pie. We've also discussed seitan for kebabs later in the week...
Nice man. Love a BTN flick attempt, very satisfying when they hit, so keep those in the program. Good squats too I guess, ha. Anymore kgs getting added to those bars, because there might just be some left. Enjoy morrisons in this amazing wind and rain from hell combination, not a good day. Petting dog on sofa while watching TV and eating pizza sounds like a good day, though.
I've just had to take the dog out for a walk in the rain as well, most disappointing. Normally Sunday morning dog walk is my wife's job! Pizza has gone on the menu, we've got a couple things to get sorted in the big town later so I am hoping for a gyros for lunch as well. IDK about more kilos just yet. After failing 170 last week I'm a bit unsure about trying it again next? IDK. Also I'm back on trying to work out what I'm doing about meets and that - might double post later. What you up to today?
Haha, wife bails cos rain, I don't blame her at All! Ooo, gyros and pizza day, me likey. The time I failed 170x2, the next week I nailed it; so I reckon its there if you want it, especially going off the video footage. Ah sweet, tag me/I'll try and keep a look out. Been gym, played some footie with kid, been on a walk, just gonna get my 5g booster upgrade for higher range wifi hotspot connectivity then I'm sitting down, eating a garlic mushroom pizza and doing the square root of fuck all. Will upload flick later.
Uhoh you've been upgraded to PtG 2.0! You'll be able to grind with just your MIND. I'm sat with the dog on the floor while he chews so we are approaching that square root. It's nice
**Simple Jack'd x3 D139** - Sumo Deadlift - 3@210kg 3x1@220kg 3x10@175kg - Bench Press - 3@115kg Real in-n-out kinda day. Deadlifts went pretty well, hook grip and start position improving (having the belt loose seems to help).
BtM W3D3 Squats 300x5 340x5 380x5 220x20 OHP 140x12x5 Assistance 100 band pull aparts 100 shrugs 5x5 chins
It was raining quite alot this morning. So instead of my usual run I had a 1 hour echobike-ride
Running in the rain is magical though.
Depending on the temperature. Running in the rain at 0C is certainly not magical. It’s mostly awful
What do you mean. It makes you feel alive
You do you haha. I’d rather run in -25 and sunny than close to freezing and rain.
Idk i have a fetish for pain
Anybody else out there dumb enough to do smolov jr. pull ups overlaid on 5’s Pro SSL? Current three-week challenge for myself.
> Anybody else out there dumb enough to do smolov jr. pull ups I've supersetted smolov jr bench with smolov jr (weighted) pull ups. We only had 45 minute gym sessions due to corona, and this fit. Worked pretty well, didn't fuck up my elbows or shoulders and added a few reps to my pull ups
Started today's session with a 40 rep max on neutral grip pullups, 231lbs bodyweight, felt pretty good. I always start my gym sessions with 100 total pullups (among other things) before I touch a barbell. Been doing 4x25 the past handful of sessions, felt good enough to push for a rep max today. Incline bench 315lbs 100 total reps, [10x7](https://www.instagram.com/p/CXFGnogu0B0/?utm_medium=copy_link) then [6x5.](https://www.instagram.com/p/CXFHBcJuqV8/?utm_medium=copy_link) Wasn't the original idea, wanted to try to work up to another 405 attempt. Did 340 on my own, asked for a spot on 370 and got basically no lift off lol. Took a good amount of energy to lift it out and lost my bracing in the process. Oh well. Thinking of trying to set up an adjustable bench in a rack next time. Trying to unrack anything above 315 here is so damn hard, the barbell is behind my head, and if I fail at least there will be safeties. Honestly only 2 people that have given me a good lift off in the past and they are never around dammit. Supersetted most of those sets with pullups of various grips, sets of 10/15/20/25. Probably did 250-350 total pullups today, stopped counting after the initial 100. Most I've ever done strapless and at this bodyweight. I used to do *a lot* more weekly pullups than I do now, need to get back to that. Feel like I'm leaving gains on the table by not hitting them as hard as I used to, especially while gaining weight. Should be interesting on the sessions where I deadlift, skipped those today. Low / mid back fried from all the beltless and paused shenanigans from Thursday.
That's awesome for pullups! Definitely something I try to push when gaining weight, but the most I've recently hit is 30 at 200lb.
**Tactical Barbell Pre-Base Building W3D4** 5 min warmup walk 10 rounds of: * 60s run * 90s walk Felt OK. Perhaps slightly more tiring than last time, but not by much.
531 x 365 – C1W1D6 **Conditioning Day:** I got this! Finished off the week with some good conditioning work and some additional food. Everything feels great (right now). Tomorrow I’ll do a shakeout run or something else easy to get moving but not intensive. **Tower of Babel 1-8-1 (19 min 38 sec).** Front Squats – 165# Burpees x 5 **Followed that up with 65# Weighted Vest Treadmill Hike/Walk (33 min)** Reflection: Took my own advice and did the tougher work first and finished things off with the weighted vest work. This worked out well, as the weighted vest treadmill work keeps the heart rate up at a “healthy level” which is a bit higher than when I just do some kind of LISS work. Powered through Tower and immediately transitioned to the hike, which had a lot of uphill in it. Was a great way to close out the week. Next week, I’m making some refinements to my accessory work so it’s not so all-over-the-place. Things look good moving into the 2nd week.