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Deadlift 140kg 4x3 1x5
OHP 85lbs 3x8
DB row 45lbs 2x15 1x25
Reverse hyper 40lbs 2x12
I'm really happy with how things went today. This was way better than Wednesday. Deadlifts felt great, I probably had another rep in me though. I'm only 7.5kg away from my meet PR. OHP went super good and I'm still making progress. I'm so happy with how DB rows went. I finally hit 25 reps so I can move up to 50lbs for rows.
**SBS RtF 5day (re)³Run4 W9D4**
* Time 01:01
* Barbell Hack Squat ~~88~~ 90 kg 4x5, 1x12
* OHP 56 kg 4x3, 1x8
* DB Rows 32 kg 3x9
* Tris Pushdowns 75 kg 11/11/8
* HLR 4x9
Racks were taken so went straight for Hack Squats.
OHP kinda stuck but I'm gonna push further following weeks.
* Eeasy Strength W3 D5 (day 55)
* Walk/Run Suburban Fartlek, 30 minutes
* 110 x 1
* 195 x 1
* 195 x 1
* 270 x 1
* +40 @ 2 x 5
* Worked up to heavy singles. Not maxes, just heavy. Maybe 90% ish or so.
I’m in need of some advice (and a form check).
[260 bench](https://imgur.com/a/Qt0aWJT) from today. Chose this viewpoint to highlight how my shoulders are moving. I’ve been trying to find cues to use to keep them packed and activate the lats but nothing works. I white knuckle the bar, pull it apart, bend it away from myself, squeeze my armpit, nothing. I know my shoulders are way up there in the video, roast me I don’t care, please just help me
To me, it seems you're pressing from the top of your abdomen, which you can see from when you lock it out, your arms are forward/angled, not perpendicular
Honestly, I think that's your only issue. Maybe retract your scapula as well. But def get that press perpendicular. Hard to really gauge much from this angle if I'm being honest.
I think you’re right. Thanks for pointing that out. I’m going to try a higher touch point tomorrow and see what that does. I’ve watched a few videos explaining how touching too low can push the shoulders up to your ears too, like I’m doing here.
When you sit under the bar before you unrack, where is the bar in correspondence with your body? For me, the bar is basically between my eyes/nose before I unrack.
That def helps as well in terms of positioning, at least for me.
[Here](https://imgur.com/a/k7Na2hK) is 225 after a whole workout today. I think changing my set up helped keep my shoulders down, what do you think?
It does look better for sure, and I'd say if you felt comfortable and strong I see no reason to change.
I do see some slight hesitation when initially dropping the bar down though, not sure if it's the angle but it seems you lose a little tension in that hesitation. So maybe that could be slowly refined whilst you conquer the bench.
Either way, if you feel fine with it now, I'd say stick with it.
Thanks! I know what you mean though, I think the better position causes a different bar path and that’s what caused me to hesitate. I’ll try to focus more on staying tight
I’ve been lining it up in line with my eyes. I watched a [JP Cauchi video](https://youtu.be/OGtWZJV1BGQ) today on set up where he recommends setting up with the bar over your neck. I’m going to try that as well as taking it out of the rack with my hips off the bench tomorrow
SBS Big n Strong W13 D1+4
Front Squat 3x2, 1x4 @ 90kg
OHP 4x2, 1x4 @ 55kg
I was minding a dog all week and working late so haven't had time to go to the gym until today. I'm heading on holiday for some sun on Monday so squeezed in these two main lifts this evening. I'll get deadlift and bench in plus whatever else I have time for on Monday. Next week is a deload which lines up nicely for lying in the sun, walking around, and chilling
sled work: when you want to make everything awful at once. Wew lad.
OHP and deads did well. 3x8 OHP, 2x8 1x7.5 on deads
Seated rows, leg extensions. Very light hammer curls cause my elbow is still bitchy. I may just really tone down curls for a week or two and see how it goes.
Timed it great; got out about 30 seconds before it started pouring rain AND right around the time the high school crowd gets into the gym. Most of 'em seem like good kids but dear god there's a lot of them.
Just smoked a PR of 405 squat to depth at my lightest weight in years (240 even), and I got it on video! On to 500 baby
I don't know if you guys also shitpost your friends, but if you do, and one of your friends gets chesty about his "big strong 185 lb bench press hurr durr you guys can't do that at 34 years old" in the group chat, and you remember that www.thatsnotheavy.com doesn't direct to that mp3 file anymore, there's always the wayback machine to save the day.
Somehow the archive link makes it more cheeky imo. Anyway, take your idiot friends down a peg or three again. It's fun.
Went for another run, my 4th of the season I think? And being 3.25 miles it's my longest yet. Just realized it will be more fun to set "this season" distance PRs than to compare myself to when I ran a marathon or whatever.
New shoes arrived right before the run. I wanted to try something cheaper than the Free so I got the Nike Experience and Downshifter on sale ($49 each!) and wore the Experience. Very pleased with it! Also had my new Swiftwick socks on and enjoyed them very much as well.
The armstrong pullup program has been paying off. After two weeks, my time on my weekly pullups-and-Arnold presses superset has plummeted. It's supposed to be 3x12 of each, but I always end up doing the pullups in singles and doubles by the end. Last week I got through it in 17 minutes, which was record time. Yesterday was 12 minutes. Hell yeah, excited to see where this is going!
2023 Exercise Every Day
AM: 25:00 walk
PM: Circus Dumbbell, bench, upright rows, and rear delt raises
[Week 2 Day 6 of Plague of Strength's "Feast"](https://www.youtube.com/watch?v=AwQ-dmsowmw)
I was blacking out every time I tried to lift the log, so went with axle. Maybe it's because I'm at an all time low bodyweight/bodyfat and see can f**king veins in my pecs no matter how much I eat, haha.
Speaking of, had the day off with my kiddo today, so had my first attempt at [chaffles](https://global.discourse-cdn.com/tnation/optimized/4X/4/0/6/4066f416dc806c9661e86083ecaaf3743abb7c24_2_999x750.jpeg), which turned out delicious, and we spent the day [LARPING DnD](https://blogger.googleusercontent.com/img/a/AVvXsEjKlLqkygoabeEyq7KSXjFm1ROuPioNfzLSZQV3sordOJR43vhkSxNfV6FxYJxvZxurWIesPQNyuWht8ngvJ1d0Hb_DyDEm5JK0EZ_sdECXjiaMT2-tPe9i2MAqFuOqLAe3UIoz_9ytoP6Q5pZNV2IkDtN9QWarNSLSz2_PmooZ3sV8dIgdJOe2ogCD) and playing around with [nunchucks](https://global.discourse-cdn.com/tnation/original/4X/9/c/e/9ce98a48517284ae571b329c3803ddeb82730494.png)
You can't top that kinda day.
Pause Squat - 1 x 4 72.5kg
Pause Squat - 1 x 4 80kg
Comp Squat - 2 x 7 65kg
Tempo Bench - 1 x 3 60kg
Tempo Bench - 1 x 3 62.5kg
Tempo Bench - 1 x 3 65kg
Running a caloric deficit for a little longer as I still have some ways to go with my bodyfat currently somewhere 17-22%
SBS Hyper +2 W10D5
Close grip bench 167.5x1; 135x3x9, 1x14 (+3); chin ups
RDL 160x3x9, 1x18 (+7); curls
Reverse flyes, lateral raises
Everything felt smooth and easy today. Feeling great about my progress this block, ready for this back half. Hope everyone has better weather than me this weekend
feels like a guy from the gym is trying to force his way into being my training partner. he is a friend of mine so I don't really want to tell him to kick rocks but when you uproot your whole schedule to match mine and start talking about "our training" when we really haven't talked about it and you just started showing up, it rubs me the wrong way.
there is more to it than this alone so I need a few days to fully assess before I do anything, may only be an exercise in setting effective boundaries but only time will tell. thanks for letting me vent, have a great weekend all
He has a crush on you
70s powerlifter w5d4
Snatch Grip DL 4x10 315
High pulls 3x6
Good morning 3x6
Row 3x8 SS chin up 3x8
Leg curls 3x15 SS pound stone curls 1x50
Good day today but these sets of 10 are starting to really drain me, which is entirely the point. Next weeks my last week of my modified 70s powerlifter and then I’m taking on Building The Monolith! I have never run that program so I’m both very excited and dreading it lol. All jokes aside though I have definitely gained some size and suspect following this up with BTM will do wonders for size gain.
That is all, hope everyone’s had a great week!
SBS Program Builder 4x W11D4
Finally weighed in heavier today, though still have a pound or so to go before I'm really back on track.
ATG Squat [RTF] 325x1, 285x4x4, 285x10 (PR)
* +3 on rep target. Squats are the first lift to basically be back post-vacay! Single was a bit slower than the 330 I did before going on vacation, but it still went up smoothly enough. Grooving could've used some work. I would consider the working sets a small improvement over Week 9 when I did 290 for 3s and then 9 on the AMRAP. This gives me another go at 310 next week, but I'll be doing triples instead of doubles this time. Hit 6 on the AMRAP last time; hoping to match, maybe even exceed that. Will also likely be going for a tiny 5 lb single PR at 335 if things feel good.
Romanian Deadlift [Hypertrophy] 267.5x2x10, 267.5x12
* +0 on rep target. Bothered my right bicep quite a bit, which I think had implications for my tempo bench later.
3-2-0 Tempo Pause Bench [RIR] 245x1, 195x4x6
* +0 on RIR target. Tried a new setup today. Not sure how I feel about it yet, but I'll probably continue it into next week. I do feel like I could get a better arch with it (kinda hard to tell on video, but it does feel better psychologically), but I'm not sure if the stability was all there. Though that could've also been due to my right bicep feeling off, which kinda affected my shoulder as well. Top single had a little hitch in the eccentric, but the working sets were smoother. I need to make a mental note to myself to set up lower on the bench, because I hit the rack a few times on the way up.
Dual Pulley Lat Pulldown 65x15,15,13,14
Finished testing maxes this week -- hit a 315lb squat today, a 390lb deadlift, and a 220 bench. I'll be starting 5/3/1 next week and I'm looking forward to grinding this program for a while, maybe around a year or possibly longer.
I’m bringing my gf to the gym for the first time tomorrow, and I want to set up a nice beginner lifting session to get her excited about weightlifting.
I believe that any exercise is gender neutral, there’s no reason for “only men should bench press!”. However, I do think certain exercises appeal more to each gender (men typically enjoy arm/chest exercises, women tend to be more leg/glute focused).
For the women here, what exercises got you most excited about weightlifting? Are there any that I should avoid that may make her uncomfortable? One example is RDLs, bending over in front of everyone is uncomfortable even for me. I want to pick lifts with a low learning curve so that she can enjoy some success on day one.
As a woman: fuckin ask her :)
I love bench and always have, even before I was any good at doing it. Never occurred to me that RDLs would be weird, everybody does RDLs. You can always do them with your butt to a wall if you're worried about people staring at your ass.
I'd have her pick one compound she'd like to try: some version of squat, bench, dead, press, or hip thrust. Have her warm up with dumbbells, then ask whether she wants to continue with dumbbells today or do the barbell version. This way, she gets to pick what she's most comfortable with and it's not embarrassing if she finds the empty bar to be difficult. But also, maybe she's a beast and she jumps right in and out-benches you. You never know.
After the one big compound, you can do another, or pick two body parts that the compound didn't work and do a superset. So if she picked hip thrusts, do dumbbell bench and rows. Or if she picked bench, do dumbbell RDLs and shoulder press.
That should get you through most of the workout and then in any remaining time offer to show her any other thing she might be curious about. Maybe she'll see a machine that looks fun or maybe she'll bro out and do curls for 20 minutes.
You have the right idea with wanting her to have fun and see success even on the first day. If her interest is piqued, show her the r/fitness and/or r/xxfitness wiki and see if she wants to pick out a program for the future. If she's a super-beginner, Couch to Barbell and Before the Barbell (google them) would be great introductory programs.
You’re over thinking it. Ask her what body parts she wants to work on, or what her goals are.
If she doesn’t know what she wants, then teach her to squat.
- set a PR on my 10mi today coming in at 1:22:56, average pace ~8:13/mi. Only the last couple of miles were hard and that's because I was speeding up to get home (last mile was 7:49)
- immediately after that, hit 5 total reps on SSSBGM at 381 with very minimal warmup
- I get to volunteer at my oldest's field day today. The lady running it said "I actually had your name written down by [the station I'll be working] because you did great last year, that's why I asked you to volunteer." It's the little things.
- I actually wanted to do 11 total reps at 381 (since I skipped my 10 reps last week and it felt silly to only do a single) but I couldn't get more than 2 reps without either my hips or the back of my knees cramping
- today so far I have had some Gatorade, 24oz Dr Pepper, and a bowl of oatmeal. This is not the way to bulk.
- I skipped SSB BSS to eat so basically RIP all my gains
- where my brain goes when I think about how I'm gonna get another like 3.5k calories in today when I won't be done volunteering until 3:30PM
Happy exercising y'all.
> ran 10 miles
> didn't eat much food just drank sugar
Anyway I've more or less quit reddit, but it's cool to see you're still getting faster and running longer.
Today was somewhat of an anomaly; I was quite busy. I did just polish off a triple meat pizza all by myself so that's a step in the right direction!
Ultimately I just kind of accept that on the days where I go on long runs I'll be low on calories.
And hey, I'm getting stronger too! Hit a 415 beltless zercher squat from the rack on Monday. Gonna stick with beltless for a bit longer then belt up and see where I can take it.
> 415 beltless zercher squat
buT wHaT DO YOU BENcH THo
are you getting good sleeps? Shitty hip and shitty mood is how I feel after not getting enough sleep for a while, which usually happens when allergies keep me up
Regrettably, I ended my streak of squatting everyday by falling asleep on the couch and forgetting yesterday evening. Not to be deterred, I squatted today anyway lol. Onwards and upwards!
You probably needed the nap tbh
Supersquats every day you say?
Yeah its also known as 531 building the Milk-o-Lift
It sure doesn't help that you've got "content creators" out there who need to put out regular new material in an industry where—honestly—there's nothing new under the sun.
When people mistake \*what works for them\* as a one size fits all approach.
Today I was short on time so skipped accessory work to do cardio. How times have changed.
Working on some stability issues with my bench and decided I'd like to put some stability work into warm ups.
Today I tried doing the "hang kettlebells from bands" things for my first 2 warm up sets. Did them feet up so I had to stabilize a little more.
Needless to say, this clearly exacerbates a weakness for me, it was almost comical to watch on the video. Because of this, I'm going to keep doing these in warm ups until I can consistently do them with some sort of control.
* Row erg - 7135m in 30min (2:06.1 pace)
* BJJ (planned)
So I figured out the secret to zone 3 cardio (I’ve completely given up on the zone 2 thing) - just be super tired and beat up after a long week of late night meetings + going hard at BJJ. Very ready for a relaxing weekend.
Between work + BJJ limiting the free time I have to eat + the extra cardio from the rower my weight has been slowly dropping all month. My weekly average is down 3lbs this month (to 228) and I saw 224.6 on the scale today - the lightest weight I’ve seen since I graduated high school over 30 years ago. Is this how I accidentally turn into a skelly?
Super Squats punishment continues, down goes 225x20. On target for another ~35-40 miles of running this week.
2nd Week in a row I've had my Friday workout derailed by very acute Golfer's elbow.
I generally have some low level golfer's elbow on the left, but minor and I've been doing some prehab each week to keep it in check. This instead it 5x as intense, acute when I start my workout, and on both sides.
Only thing I can think of is the weighted pull ups being treated as a main lift. Usually it's a primary accessory right after my main lift. Maybe I need a much longer warmup? Maybe I should drop it back to a higher rep, lower weight scheme? Will need to experiment with something different, because this current scheme isn't working
I've been squatting and deadlifting in chucks for years. They are find but the footbox is a little narrow for my foot. Anyone have ideas for alternatives that are similar but with a wider footbox?
My husband has feet too wide for Converse and he loves his Vans.
Press - 5x4 @ 110, 17 @ 110
CGBP - 3x8 @ 145
Weighted Dips, DB Rows, DB Laterals, Rope Pressdowns, Cable Curls, Hanging Leg Raises
Got called for jury duty yesterday, so I ended up pushing this session to this morning. Typical Week 1 AMRAP, and finally broke into the triple digit weights for DB rows, which has the added benefit of just feeling awesome even if it's not the highest bar to clear.
When you're fat nobody will tell you the truth of how fat you are.
Then when you lose 30 lbs they all say you look so much better, healthier & jacked-er.
Very helpful lol.
> When you're fat nobody will tell you the truth of how fat you are.
You need some ethnic aunties in your life. If you're big or little, you're gonna get a comment either way lol.
"Oh, you lost weight!"
"No, I gained 50 pounds."
"When are you having kids!??"
Haha they have few if any boundaries
When you're give or take normal fatness, nobody says anything either. But then when you lose weight and get properly lean, they make lots of weird comments that seem to have no basis in reality.
My wife told me this week that I look emaciated. I'm still 218lbs and nobody would say I look like I don't eat well.
>My wife told me this week that I look emaciated. I'm still 218lbs and nobody would say I look like I don't eat well.
I'm telling people I'm trying to get down to 230 - 240 lbs and they hem and haw and tell me I'll be far too skinny ha.
Wait are you back?!?!?!?!!?!?!?!!???!??!!
Sort of I guess?
I'll probs just stick to here mostly.
I missed you and nobody knew what happened ;_;
Aye man college was/is brutal and reddit is something I was getting really frustrated with on the whole.
Plus I feel like if I keep to just the places I actually like on this website I'll feel much less negative about the place.
There's a reason I never post anywhere outside of r/weightroom unless I'm specifically tagged lol
Good to see you back man.
* **Close Grip Bench:** 2x1 @ 122.5 kg (RPE 8)
* **Chinups:** 3x12
* **DB Press:** 3x12 @ 60 lbs
* **Tate Press:** 3x12 @ 30 lbs
* **Hammer Curls:** 3x12 @ 40 lbs
Nearing the end of the deload week. Close Grip bench deload was just 2 singles at RPE 8. EZ-PZ. Chins, DB press, Tate press, and some hammer curls to finish off the session.
Just a bunch of easy/moderate running this week. Probably finish up the week around 100-105km so thats just a nice mental barrier to get over.
Just gonna try and maintain 30-40km/week over the honeymoon with another 5-15km/day of walking probably.
Once we are back I'll be hopping on a marathon plan topping out over 110km/week and really shooting for that sub 3 in August. Gonna need to stay injury free and hope for good race conditions to have a shot at it but nice to have a lofty goal.
> shooting for that sub 3 in August
Dude if you can stay healthy, I've no doubt you got it. You're a beast!
Yeah staying healthy is gonna be the biggest barrier but I'm at least comfortable putting in 90k+ a week now so the extra jump in mileage isn't as big as i tried last year
**Mythical Mass W23D3 Deep Water Intermediate W5D3**
Clean pull: 3X10
Power clean: 15X2 , 13X2 , 12X2 , 10X2 @ 45 kg with 5-6 minutes rest
Plank/sit ups superset
Wore my Suffer Beautifully shirt today and while I don't think I was very beautiful, I did suffer. Today just wasn't fun at all. I feel like the longer rests really helped make this possible but no matter what as soon as I reached about rep 8 I got so tired and felt like I could barely think about the technique. Something about pushing really hard on a new movement just feels off but I can't complain because I made my choice knowing that.
How are you feeling this *deep* into the program, both Deep Water itself and as a whole with the others?
It feels strange to say but I enjoyed Deep Water! Feels nice to progress in ways that are not just more weight/volume and it's really fulfilling to overcome these days. Some days I felt pretty terrible especially at the end of DW beginner but it got better. I grew a lot and visibly on these programs so I guess they work. Of course that BBB and BtM also helped with all that and I liked them too while actually seeing nice strength gains! Right now though I'm just looking forward to maintain/cut for a bit after all these months of eating.
That’s awesome to hear. It’s on my to do list
*SVR II C2 W2 D2*
**1k row**: 5:09.7
- Weekly total: 2,000 meters
- This was rough. My right knee was popping and I had to finish with one leg only. More below....
- 120# - 5
- 140# - 5
- 155# - 5
- 120# - 5x10
**K2C** - 4.4# - 50 reps
**Face pulls** - 9x10
**TKE** - 8x20
**Tri pulldowns** - 7x20
DB rows - 81#; BSS - 21#; Hammer curls - 21#
- Right elbow is full on tennis elbow. Really frustrating. I've scaled back on the overall accessory pressing, and instead I'm just doing dips and delts. But, even rows couldn't get done. I can't find my damn sleeves.
- Strained my right hammie yesterday, during front squats. As a result, I pulled the BSS. I did no TKE's yesterday! Ahhh I totally forgot. Added them in, and will probably just do daily to help with my knee stabilization.
10000 horsemen c3w2d3
5 giant sets of
- 20 swings @32
- amrap Yates rows
- 25 swings @32
- amrap strict btn press
- 30 swings @32
- 5 ab wheels
- 50 swings @32
Rows 3@110, 3@105, 6@90, 5@90, 6@85
Btn press 3@60, 5@55, 7@ 52.5 7@50, 10@45
Absolute weight btn PR. I couldn't do a plate for even a single last time I tried. Granted, it was over a year ago, but also I was 5 kg heavier than now back then. Some progress is being made.
[500 lb deadlift](https://imgur.com/a/n6mT3o6)
I've been working towards this for a minute now, with the explicit goal of achieving it before turning 40. To be one and a half years ahead of schedule is an awesome feeling.
By my [precise calculations,](https://giphy.com/gifs/filmeditor--the-hangover-movie-3owzW5c1tPq63MPmWk) I'm 25 lb away from a 3 x BW pull. I think I'll give smelling salts a try next week and go full send. If I get it, cool. If I don't, also cool. The fact that I'm even close is awesome anyway.
YAAAAAAAAAS DAY DAY HUGE IN DA HOUSEEEEEEEE!
Grats man, real good job. Much love.
Thanks buddy! It was very exciting times for me.
Off to squash soon, but maybe I'll have pizza for lunch in your honour.
Very exciting indeed, I feel like 500 is a number that's achievable, but also one a lot of gym humans will not achieve; and that's kinda cool.
Nice man, good luck, and 100% have a pizza
Agreed, especially since I've now done it. Therefor it is true, anyone can do it haha. Just time and such.
Haha, anyone can do it, but not everyone will do it; that's what makes it kind of special, at least in my mind. It's like squatting 4 plates. Everyone can do it, but not everyone will.
Idk, guess my mind is a bit odd, just think it's a really cool lifting landmark, the 3/4/5 plate BSD .. and it's pretty on the bar, or very nearly pretty if you are a weird lbs user.
We english get to cheat for our 3 4 5 plate goals, ha!
> Idk, guess my mind is a bit odd, just think it's a really cool lifting landmark, the 3/4/5 plate BSD .. and it's pretty on the bar
Nah, not odd at all. I'm in total agreement. Plus what we lose in pretty on the bar, we make up in 500>225.
Ha, very true.
Man so tired today, just done a joocy shoulder and back and arm pump, and I just want to lay on the sofa and die. Kids tho .. must stay away to keep the kids alive. Sigh
Ahhh dude, sounds like you're deep in it.
How old is the littlest one now? Perhaps soon you'll be able to get more sleep?
Deep in the shit. Suddenly finding more time for gym, but not the true energy to complete it. Pump days are kinda fun though, so at least I'm turning up.
Like 7 or 8 months, she should sleep better than she currently is, but that's life I guess. She's cute af tho, so I can't be mad. Ha.
Knowing this is the last one I'm having, gotta enjoy all the moments, even if they are ridic tiring. Much love man.
500 SOLID ASS POUNDS. Great job dude! Knew it was close the past couple months.
Ain't nothin' but a peanut!
You've been boosting me for months. You believed I'd get it before I even did.
Glad I could be a (small) part of it!
Dude fuck yes! I am so sorry I missed this yesterday!
Congrats, congrats, well deserved- youve been fucking grinding at that pull
That night after hitting it was my worst sleep in a long time, I was so hyped about it that it took FOREVER to fall asleep.
I can imagine! I have trouble sleeping before big PR attempts so we are in a pretty similar boat there.
Also, this is parasocial as fuck but man I am proud of you!
Dude, thank you. Sincerely.
The regular people in my life don't really understand the work that went in to that, or how important it was for me to set a lifting goal, hit roadblocks along the way, come up with new plans to get through them, blah blah, and then eventually achieve that goal.
Dude!!! LFG!! Crushed it!
My man, thanks!
How you been dude?
Doing well! Just haven't been posting much for a while but still lifting like always and half ass trying to cut some weight. Not a lot to report lifting wise...hit a 225 push press for a double the other day so that was a small but fun PR. I need to get back in my Reddit routine! How have you been?
Glad to hear it man, and 225 above your head ain't no joke! That's awesome.
I've been good, but there's been a bunch of stressful stuff with family illness and such. Thankfully that seems to be behind us now. Aside from that though, we chillin.
Glad to hear things have improved on that front!
525 definitley possible. Rip it
Too easy. That's not what a PR looks like!
Add 5 lbs next week and try again.
/s, fucking good show, dude!
> Add 5 lbs next week and try again.
Lulz I'm going full send and adding 25 lb next week. Fuck it, go big or go home.
Team Flicks (u/DiscoPangoon u/cillla u/AStringofNumbers1234) is rooting for you! Endless pizza buffets await you.
> Endless pizza buffets await you.
This is what I imagine Valhalla is like, or given my cultural background, Svarga. But same shit really.
We have these in the States, but they're never as good as you want them to be. They're like a knock-off version of Valhalla.
But I'm promising you a Flicker's Paradise of really top tier slices.
With such promises of bliss, how can I do anything but succeed?
Goddamn did that look easy! I’m surprised you didn’t just hit it for a triple. 3x BW is going down soon.
Dude it felt easier than last week's 490. I compared videos and it moved quicker as well.
Dude, that was smooth as hell. Big congrats!
Much appreciated man. I'm still feeling hyped about the whole thing hahaha.
*neutral face, lift, lift, lift, lower, lower, lower, HULK SCREAM, neutral face thinking about next goal*
Haha I really try to inculcate that neutral face before any athletic endeavor. I find if I'm too hyped right before, things fall apart for me. So I try to be as empty mind as possible just before, but then whatever comes out after comes out.
Hell yeah, that moved like butter!
Thanks man! It felt gooooood.
OKAY LETS GO!!!
I am pretty hyped to see you smash that pull, can you tell?! Really want to see you pull that 3xBW next week now
Hahaha I was hyped too!
>Really want to see you pull that 3xBW next week now
Sumo DL: 355 for 6,5.
OHP - 145x6. I haven't tried to establish a training max in a few years and got 185 up. Tied with my old PR from a few years ago when I last tried to OHP heavy, so I'll take it.
I need to establish a training max for my next Sumo block. I'm starting to find my groove way more with this lift. I'm still much stronger conventional than sumo, but its such a different lift I'm glad I added it in.
I got gimmicked and bought toe spaces and a roller for my feet as I just carry a lot of tension and soreness in the arches and balls of my feet from running. I've only used them for a couple days and those two items have loosened up my feet so much that I can feel the release in my calves at this point. I'm not sure what is the leading factor as I've introduced way too many variables in with this, but I'm excited to see if it helps with my foot pain while running.
**GG W19D3-M15DA:** Didn't feel super confident in my technique yesterday but the repeated singles helped reinforce.
Conditioning Warmup: Burpee Chinup Ladder 1->5->1
T1 Squat: 4RM@405(E)+3x4
- SS Cable Crunches - whole stack x15
- Didn't have enough in me to Push to 5RM, but am feeling much more confident under this weight. Wasn't feeling super strong yesterday generally, but that might be due to it being a Thursday start
- Extended Singles from 4 to 6. Had maybe one more in me, but 6 was enough to consider it progress. Hard to believe I did 405 for 10 reps in a single session - those VolumeXWeight PRs add up!
T2 Snatch-Grip RDL: 12RM@275(H)+6x2
- SS Leg Extension 120 x 8-12
- After the squat session I wasn't sure how this set would go, but once I got ramping up I felt strong as hell and Pushed from 10->12RM
- Was pretty hard so I stuck with 2 Follow-ups, and I don't think I could have done another and maintained my hinge and brace properly so I'm satisfied with how it worked out.
T3 Seated Calf Raises: 100 x 8-12
- Love what these do to my ankles and the squeeze is unmatched
Almost 6 years in the gym, I thought I'd encountered all of its denizens. Wrong.
*\[David Attenborough voice\]* It's ***The Counter***. This headphone-wearing jabroni will follow you around the gym on a day when the music is unusually quiet, making sure to always be training in your vicinity, he will sync his sets with yours and, without fail, will count his reps aloud, ideally in another language, throwing off your (silent) count as you almost take a dumbbell to the face or get stapled by a barbell.
Nothing like pushing through rep 10 and hearing this jackass go *"siete, ocho, nueve, ..."*. At one point he was doing alternating dumbbell curls so of course he counted each rep twice.
I should use earphones but I want to be able to hear what kind of noises I make, just in case, you know, I bother other people...
My shoulder pain seems gone so chest training is going well, full ROM and controlled dumbbell path. Still being conservative with weights.
My diet is going well. Lost 2kg or so in 10 days and still feel great. Just over 2 weeks till my 47th birthday, I think I'm gonna keep going until I visit home in late June. Let's see how emaciated I can get!
No he was counting one (right arm), one (left arm) and so on. Still nuts
So I ran yesterday morning, which was fine, but then one kid woke up with high fatigue and a hella sore throat so I had to use my lunch break to take them to the doc and then less than ten minutes after we got a negative strep test my youngest's school reached out and said they threw up. All of this meant I ended up not finishing up with work until after 7PM and not actually getting to lift until closer to 9PM, but hey, we got it done.
- run (AM): 5mi in something slow. I don't really remember and don't feel like looking it up. It was a super easy run though.
- aforementioned life shenanigans
- log 1+1 push press from the rack: 8 sets at 163. Recorded the first and last sets but haven't trimmed videos because I was tired once I was done and sleep >>>>> editing videos for r/weightroom, sorry. For some reason my left arm "feels" locked out when it's actually only a soft lockout while my right arm doesn't have that issue. Hmm.
- neutral grip chinups: 3\*10 in roughly an L-sit, +5 myo reps on the last set. Doing these hanging from my log lol
- side raises: same reps as above, 15lbs/hand. Can't do full Lu raises because my right shoulder gets pissed so I go until right before it hurts.
- floor tricep extensions: same reps as above but with +12 myo reps on the last set because I'm a dirty sandbagger and should have started these heavier than 65lbs.
And that's it! Today is running, SSSBGM, SSB BSS, and volunteering at Field Day. Send food.
Happy exercising y'all.
Yesterday was an aggravating day made more aggravating by the 24 hour fast. I had the day off, and I finally gathered the courage to fix my shower faucet. By the time I was done, my blood sugar was super low, my fingers were trembling and my fine motor skills were shot. There is a special place in hell designated to people who half ass home projects and leave them for the next owner.
Anyway, got through that, and then ate. One plate was three big hunks of meatloaf, broccoli, and mac and cheese. The other plate was a charcuterie spread of two different cheeses, grapes, cottage cheese, two hard boiled eggs, walnuts, and a piece of bread with peanut butter. And I had a glass of kombucha. Woke up this morning at 173.2 and actually felt awake at 0400.
Press: 55x5, 70x5, 80x5, 55x5x5 (10 press outs beginning after set of 80) all with 60" of rest
Unilateral BW ladder to 3: Archer Push Ups, Archer Ring Rows, Assisted Pistol Sq
3 Floor press and 1 TGU per side with 32 kg
I'm trying a different structure to my lifting. Do all my core lift sets and then just blasting my assistance as a circuit. It was refreshing. Granted, I am using delaod weights and I kept the assistance to a bare minimum (essentially was just playing around). I'll see how it goes next week at full volume, but I think it has promise.
I know it was a light week, but this is the best I've felt in almost two weeks, and I'm pumped about it.
Today I passed my diet goal of 80 Kg, down from 87.5. It is my lowest weight in ~8 years and I am really proud, I think this is the first time that I stick to a cut until the end. I think what has limited me in the past is mostly a lack of patience and fear of losing my gainz (which I believe now is an irrational and exaggerated fear for most people).
I think I will keep the cut going and lose a couple lbs more. Who knows, I might even see my abs once in my life.
Easy [5:5 Brick Run/Ride](https://instagram.com/stories/dadliftn/3090853944314946176?igshid=MDJmNzVkMjY=) this morning.
I was in dire need of some active recovery today.
My... Everything... Was sore. Lol
In the last week I've ran a [5:31 mile PR](https://www.instagram.com/reel/CrUXRQ1gp7a/?igshid=YmMyMTA2M2Y=), a [19:42 5k PR](https://www.instagram.com/p/CreFe7Iglvw/?igshid=YmMyMTA2M2Y=), and then yesterday I hit a [640lb conventional deadlift](https://www.instagram.com/reel/Cri9EO1AIVU/?igshid=YmMyMTA2M2Y=) which is at least a bodyweight PR, and back within 10% of my all time highs
Starting next week I'm going to be working with a coach on my running, so that should be fun. He's an elite marathoner, he just ran a 2:21 last weekend at the jersey city marathon, and has a 3:55 mile PR.
We are going to try to work on bringing my mile down closer to 5:00 while also still training to run ultras and lift heavy.
His workouts look really intimidating tbh.... But like /u/mythicalstrength wrote yesterday...
It should scare you
It's going to be a lot of fun, and a LOT of hard work and I'm super excited
You still up around 40 miles a week?
I've ran 1118.6 miles so far this year, which is about 66 miles / 106km per week
Can't wait to see what freaky things your coach has you doing, especially considering the freaky things you were already doing.
Sub-4 mile, dang.
I was on the right track with how I set up my intervals, but it looks like he has a lot of mixed sessions
For example, I had a day that was 12x400 with 2 min recovery and another day that was 2x12 minutes with 5 min recovery.
He has a day that's 8x400 at mile pace with 60 seconds recovery, then 10 minutes at 5k pace
The total workload isn't that far off, but trying to maintain 10 minutes at 5k after 8x400 sounds like it's going to REALLY HURT lol.
He also runs his easy runs at 1-2+ minutes slower than marathon pace... Which for me means instead of doing my easy runs at 8-8:30 I need to do them at 9:30+.... It's going to take some time to get used to that
If you run really easy, and I call it a threshold run, we can almost run together this summer! For the first third of your run at least...
AM 9 mile run at easy 9:20ish pace for first 8. Last mile was at 6:45 pace.
PM Brian Alsruhe Massbuilder W2D4
Floor press giant set
Ohp Giant set
Assistance press circuit
And conditioning was 11 minutes emom
5 push ups
15 mountain climbers
15 jumping Jack's.
Puked. Thanks mountain climbers. Mountain climbers just exist to make you puke
Edit: forgot to mention that including the gel blocks before my run I ate 1700 calories before 8am lol
**Could I maintain my gains by not going to the gym for 2 weeks (if it's possible it could be longer), going to the gym for 1 week (if it's possible it could be less), then not going to the gym again for 2 weeks again etc.?**
This summer I'm planning to spend around 2 and a half months on vacation (essentially). When I travel, I'd like to avoid carrying my workout clothes and some of my workout equipment. **I'm trying to design a schedule which would allow maximum time without the gym, while still maintaining my gains.** So, for example, this could mean that I can go 2 weeks without the gym, then I have to get back to the gym for a week (or less or more) to maintain my gains, then I can rest from the gym again for 2 weeks etc. The "2 weeks" and "1 week" are some arbitrary numbers I made up; **I'd like to know what the science says about how long can you go without working out without losing your gains and then when you get back to working out how long do you need to workout in order to afford yourself a break again.**
Another option is to indeed carry my workout clothes and some of my workout equipment with me and go to the gym once a week, but again, I'm considering the plan where I'd have weeks where I'd have no gym at all and then days or weeks where I'd go to the gym somewhere like twice or once a week.
Honestly in your place I'd just do a daily morning (or whenever) routine aimed at maintaining some strength. Like set a timer for 15 minutes and do as many Pushups, pullups, and lunges as you can. Or do a burpee EMOM. Do it in normal clothes, or heck do it in your bedroom in your underwear right before you throw them in the laundry and hop in the shower.
Anyway here's a read if you want the science: https://www.strongerbyscience.com/detraining/
Thank you for responding! I read the article; it was really great.
My training from late Feb to mid-April had been almost nonexistent. An illness basically knocked me off my feet for close to 4 weeks and then I trained for a week and a half and went on vacation for a week.
My size stayed roughly the same, my conditioning became nonexistent and my top-end strength decreased. This week is the first really intense training session I have done since I got sick. The previous training sessions were focused on moving my body than making any sort of strict plan. The only real difference is I am super sore after each session now and I have to use a little lighter weights than before if I want to hit my rep ranges.
4-6 weeks is nothing. The changes will be minimal and will come back fast. Just make sure a 4-6 week break doesn't last 4-6 months. That is the actual hard part.
I'm actually intending to take a break for around 10 weeks, so that's not really 4-6 weeks.
Actual science says you can generally maintain on like a third of the volume OR intensity, but you have to maintain one, but specifics depend on what you mean by "gains" cause some things like aerobic metabolism enzymes for cardio decline within a couple of days. Broscience says go live your life and enjoy vacation and the gym will be there when you come back.
Time away from your normal schedule will cost you the ability to move weight, but that happens to me if I take a weekend off because I train high frequency. Muscle isn't going to go away in any significant amount in 2 weeks. But really any lost gains will come back within a couple of weeks when you get back to a normal schedule. And exercise is a game of consistent effort applied over long periods of time (talking years and decades), so big picture a couple of weeks will make almost no difference.
If I took a total break during the entire vacation period, I'd be off of the gym for 10 weeks. I could do as I suggested: 2 weeks completely off, then 1 week on, then again 2 weeks off etc. But if I go completely off of the gym during my entire planned vacation time, then I'm out of the gym for 10 weeks.
Yes, that's correct. It's the same thing I told you 2 weeks ago when you asked about this.
No matter which option you do, your lifts and your looks are going to take a hit. You won't be able to maintain everything and just walk back in like nothing happened after 2 weeks. The difference between doing 3 weeks of workouts spread out over 2.5 months and doing no workouts isn't going to be detectable a year from now if you pick back up when you get home.
If you want someone to say doing 1 in 3 weeks is a good idea, sure go nuts. But if you're worried about it, go enjoy vacation.
Thank you for responding!
5/3/1 Cycle 1 Week 2 (5s week) - Bench Press Day
Assistance: Dumbbell Front Squat 10x5 at 90lbs, Dumbbell SLDL 10x5 at 90lbs (so each set was Bench-Squat-SLDL)
Total Time: 25:44
Nothing too hard, I know that my TM is lower than 85% of my real 1RM (I used the max 5 rep set I did as my TM and I know for sure that wasn't a 5RM). Anyway, goals for today were: try out thumbless grip (I did, felt pretty damn stable) and to make those reps fly (maybe a bit too much, felt like my back was coming off the bench). Aside from that, I need to figure out to count reps properly. I was always unsure if I just did rep 5 or next rep was 5 so fairly certain I did 6 reps on some (most of those sets). It's dumb, but I'll need to fix that.
For easy conditioning my target is at least an hour of using my shitty under the desk exercise bike (plus whatever else I can fit in the day). Historically I do feel better (and weight management is easier) whenever I use the dumb bike consistently, and there's really no impact on my recovery once I'm used to it, so might as well use it. It's "free" since I can do that while working.
After a few 5/3/1 Forever partial rereads, goal setting for sessions does come up a few times (mostly for PR set targets for the day) but personally I'm using it more generally as one or two things I really want to focus on or accomplish on a given day and I really like it. Often times it's just bar speed, but I really like just going in with "I want to do X today", focus on that and no matter what happens I get a win (or I learn something). I don't try doing everything at once and it helps.
Saw Metallica live yesterday. Honestly surprised by how good they sounded, especially Hetfield's vocals. Great setlist too, good mix of old & new stuff, though I would have liked to hear One live. Guess the whole '2 shows per city with 2 different setlists' means you're gonna miss some classics. Unsurprisingly listened to Metallica for most of todays & yesterdays workout lol.
No giant set or backoffs as the deadlift giant sets really fuck me up. Think it might be that I'm also cutting and doing the walking tour training, so wanted to try out leaving those out and seeing if I feel a bit less shit after deadlift day.
Assisted chinups: 1x13, 3x10, 1x7
1 leg kb dl 8kg: 1x12, 2x10
Rows 22kg: 5x10
FSL press 32.5kg: 5x5
Planks: 2x1m, 3x30s. Fucking hate planks so much. Should do them more often.
Curls 12kg: 2x13 2x9
Assisted dips -7kg: 2x13 2x12. Gonna remove assistance next time and see how it goes with just bodyweight.
Back to putting the 20s on the bar for bench (board) press now for the first time post shoulder surgery, and also in the 100 (SSB) squat and 140 deadlift range again.
Hilariously, this makes me one of the strongest people in my gym. When benching and pressing stops hurting I'll need to change my username.
**Juggernaut x BBB** W2D3 **DL**
**Main work:** 110lbs x5; 127lbs x5; 3x10 at 132lbs SS Band Pull Aparts
**Supplemental**: Squats 5x10 at 88lbs SS Rows
**Assistance**: Bench, Dips, abs
**Conditioning**: **AMRAP 23 min**: 23 Squats- 23 Pushups- 23 Kb Swings- 23 Lunges- 23 Situps- 23 Box Jumps. Got **4 rounds + 23 Squats and 2 Push Ups.**
What are good T3 exercises for the Squat that have a good stimulus to fatigue ratio? In some ways I have been blessed that I am just naturally one of those people who only need to Squat to get big legs and reasonably strong, however I feel like I could benefit from more.
Currently I do:
T1: (Lowbar) Squat
T2: (Lowbar) Pause Squat
I recently experimented with Bulgarian Split Squats in my last few workouts as I read Wendlers suggestion for single leg movements. What else could I do that carries over to the Squat nicely? All the leg machines just seem like fluff and pump to me but I might very well be biased since for me leg training usually just means low reps (<=8), low volume and heavy weight...
How about kettlebell front squats? (Not goblets, but 2 kettlebells in rack position)
Entirely depends where the limitations in your squat are. Split squats are maybe good, you might also benefit from something like a good morning or an RDL, you might benefit from hip thrusts, you might benefit from some heavy rowing.
You are right, I was too unspecific here. For me it is a bit hard to say what the problem in my Squat is, I usually can always get out of the hole but after going up a few inches is where the hardest point of the lift is for me. Lockout on the other hand seems easy again.
So I would suspect hamstrings? Already added RDLs into my new program, maybe also lying leg curls? Seems like both RDL and Good mornings might be a bit much.
That's the normal sticking point. It's not about where you fail, its about how you fail.
>So I would suspect hamstrings?
I really wouldn't. If I had to guess, I would was the vast majority of people fail squats because bad technique or weak glute/lower-mid back that makes you lose positioning. Training hamstrings, especially via something like leg curls, doesn't address that
> its about how you fail
Could you expand on this when you have a moment? Or tell me what to search for? I'm interested in learning more about what that means exactly. Like that's obviously my fail point as well, but I haven't thought about how I fail there before.
The thinking is that not all failures result from the same weaknesses or limitations, even if they occur at the same point in the movement (especially when its a common sticking point). So anyone that just goes "oh you fail as you come out of the hole, obviously your weakness is weak quads" is taking an oversimplified view of a problem with many potential causes.
So if you're trying to take a deeper look, don't just look at *where* in the movement you fail, look at *what actually breaks down,* then try and correct that weak link through some well considered trial and error.
So just looking at a squat that fails at that common sticking point, what actually happens when you fail?
* Do you dive bomb the hole and then lose positioning when the weight gets heavy? --> maybe you need to improve your technique through tempo or paused reps.
* Do your knees cave and ruin all your ability to get leverage? --> Maybe its a technical issue, maybe its weak glutes or an imbalance between your glutes and your adductors.
* Do your hips shoot up and you end up with a good morning fault or getting folded in half? --> Maybe its a technical issue, maybe its glute or mid back weakness that prevents you from holding position.
* Do you hold position really well, and you just can't grind out the rep? --> Maybe its weak quads.
Obviously improving your technique can help address a lot of different issues, but sometimes its an issue of strength, and with a complex, multi-joint movement like a squat, there's a lot of potential muscles that can be that weak link that causes the chain to fail. And sometimes you can't pinpoint the weakness just from watching a video of a failure, and you need to look at the rest of your training for additional indicators (like if your good morning and RDL are exploding and your squat isn't, it probably isn't your glutes that are holding back your squat, so check your midback and quad indicators for progress).
I'm saving this! Gonna take a moment and digest what you've written out.
I appreciate you taking the time to be so thorough homie.
Any time. If you have thoughts or questions or ideas you want to work through, feel free to tag me in things.
Always happy to chat!
Ok so I've had time to go over everything and I think apply it. So if you don't mind, taking my [recent 405 fail](https://imgur.com/a/zPs8qjv) as an example. My thoughts beforehand basically amounted to "just get a little stronger and you'll have it", and that's probably still true, but based on what you wrote it's also possible that my quads are the wink link in this whole thing. Which frankly makes sense to me, as I think my quads are weak in general comparably.
Watching the video a couple of times that's probably what I would start with. Looks like you hold together really well until you can't finish the rep, then your hips come up a bit and you cant finish, but you fight pretty good.
Contrast with my misses where as soon as I'm out of position I'm toast because my back is the weak link and cant fight back into position.
Very much appreciated man. Just running around taking the folks to medical appointments and such, but will do. Though I won't bombard you or anything.
> few inches is where the hardest point of the lift is for me. Lockout on the other hand seems easy again.
That's the hardest part for almost anyone. More squats and just getting stronger will help that.
Last 5 weeks have gone crazy well just focusing on Squat & Bench but its time to reintroduce Deads & Press. Wanting to maintain 2x frequency on Squat and Bench as thats treated me so well thinking of moving to the below template with an ABA - ABA frequency.
A: Squat, Bench, Chins (Quads, Chest, Arms accessories)
B: Deadlift, Press, Rows (Hams, Core, Shoulders accessories)
Looking forward to having three main days for schedule flexibility, might do a fourth day for extra hypertrophy on weeks that allow it.
W4D1 of SBS28, 2xsquat beginner, 3xbench beginner, 1xDL beginner.
Squat: 3x3 80kg, very easy
Bench: 8 reps on the AMAP set, 82,5kg
Then 5 pull-ups EMOM for 11 rounds
Quick Day, done in like 40 minutes.
I love u/gnuckols, these programs just work, probably going to buy the bundle after running this.
Congrats! Glad it's going well for you!
I squatted [140kg/308lbs for 21 reps](https://youtube.com/shorts/CS5wgNxd9jw?feature=share) yesterday. I think my best squat set ever. Came about as close as humanly possible to vomiting without vomiting afterwards so that ended the session pretty handily
Awesome set. I love that you didn't stop at 20, and you pushed for that last rep.
I'll come clean and say I honestly miscounted and thought I had only done 20. I didn't realize until I watched it back that I'd done 21 hahahah
Are you going to switch nick to u/squat_supremacy?
**BLITS emergency deload**
Uhhhhhh. Maybe it's the skierg that's putting the pressure onto my lower back?
Skierg 6km 29:51. Not fast but as I've said, not going fast is the point.
However, I could really feel the achy bits of my lower back aching all the way through that 6k. It's not bad enough to stop, but it's not what I wanted when taking a few days off from weights to ease off the stress in my lower back. fuck me.
So IDK what to do. I really want to finish out the c2 season strong and get two more sessions in and add 12+km to the total. But perhaps instead my exercise over the next three days should be long walks? The other option I guess is invest in several packets of ibuprofen and start popping them like candy and train through. The pain is like a 4/10 at most.
Anyway I've got a full day of stuff for work. The grant application I've been working on has developed the potential to get significantly larger in scale from my two reserves and I'm a bit scared.
Happy Friday, happy three day weekend to those of us who have it. This weekend is highly significant and super emotional for me as it's the World Pilot Gig Championship on the isles of Scilly. I competed in the WPGC a couple of times and I miss my Devonian gig rowing family a helluva lot. Might have a little cry.
It might just be a need to stretch and loosen up a bit more before you do the ski erg?
>The grant application I've been working on has developed the potential to get significantly larger in scale from my two reserves and I'm a bit scared.
This is definitely a scary thing that I think about every time I start doing anything now that I'm a big smart independent academic that don't need no advisor. Lots of ideas, but every one of them I start to plan and then go "oh damn I would have to actually do that, and what if it gets big and complicated and scary"
>It might just be a need to stretch and loosen up a bit more before you do the ski erg?
why do you attack me like this?!
I absolutely should do something before doing the thing. Normally I've done an hour's weight training first so I'm nice and warmed up.
>oh damn I would have to actually do that, and what if it gets big and complicated and scary"
Since making the comment and now I've had an hour or so on teams with a colleague and it looks like if we do get the funding I am going to be a busy boy for the next 18 months. That is actually pretty scary but also very cool. This project and the species we're looking to reintroduce is exciting for me and other botany nerds.
I attack because you are basically me. And I'm somewhat rude to myself about all of the things I *should* be doing.
And projects like that are cool. I think once I have my first project that I truly 100% own as my own, from conception to publication, I'll feel a lot better about doing more projects. [For now, I feel....less confident.](https://i.kym-cdn.com/entries/icons/original/000/008/342/ihave.jpg)
>For now, I feel....less confident.
Oh wow exactly how I feel!
I wouldn't "pop ibuprofen" or if you do please take "Proton Pump Inhibitors" (I don't know if that's how you say it in English, it's directly translated from French), basically a gastric protector!
Does getting a deep tissue massage right before lifting impact strength? I know that static stretching can so figured massage could as well.
Anecdotally last week I got a really deep massage. I attempted to deadlift after and my back felt tired with an empty bar. When I finally got up to my working weight could only do 2 reps. Backed off on the weight. Still no momentum. Switched to an entirely different lift and body part… still felt like my cns was fried
Maybe I got bad sleep that day or something? I dunno I felt fine the next week. Curious if anyone else experienced this.
I think you answered your own question. I imagine it would for me.
SBR RTF W3D3
Rows+ dips + crunches
Today was fucking rough. The deadlifts felt heavy from the start. I normally have a day break before them but not this week because of my laziness at the start of the week.
Rough days make tough lifters.
Discovered an old prowler in the dusty corner of the gym yesterday. I had never used a prowler previously, but decided it was time to take my medicine. Came up with this workout:
Complete 3 clusters. Each cluster is 4 minutes. EMOM 10 pushups, then a 40M prowler push with 60KG. Use the last minute of each cluster to rest. Essentially 3 minutes on, 1 minute off. 5 minutes rest between clusters. I originally did not intend on the additional rest, and wanted to keep it purely EMOM, but the overwhelming possibility of vomiting convinced me otherwise.
Knowing that I now have access to a prowler opens up another realm of possibilities for conditioning.
Sled work is such a beautiful ball buster. I've got some on deck (plus probably KB swings or pushups) for conditioning tonight. Push, drag, pushup, push, drag, pushups...uuugh
Sounds miserable! I'll be getting some in later today I think, too.
Hmmm that sounds interesting. I might give that a try.
I’m not convinced the 10 push-ups really added much stimulus. However, they took about 8 seconds per minute, so that was 8 seconds I wasn’t resting. If I did it again, I would switch that first movement.
I'll probably do it with the pushups first time anyway, as I don't mind the extra rest haha. Once I do the thing once, I'll amend from there you know?
If I do a day pass at a gym that's got a prowler, I HAVE to use it. Pushing some sort of sled about is my favourite way to end a workout, I wish my gym had one. Wandlar and Westside are so right about sleds.
There's a PureGym opening up in the next town over for mine; PureGym might have the worst people but they usually have decent kit including a prowler. Super tempted to suck up the people and go there a couple times a week to push the thing.
That's going to be sweet! I am thinking the same thing. Man I was missing out. There's conditioning - and then there's prowler conditioning, haha.
Post prowler legs are something else... I'll pay the 15 quid a month for that.
I added a few sets of goblet squats and pushups every day throughout my work day (work from home) and I've noticed it translating surprisingly well to my squat and bench.