GIFt us your lifts! (or other achievements!)
Replies
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itchmyTwitch wrote: »Figured out something useful, which I've known at some level but never fully fleshed the idea out in full before.
If my goal is sets of 10 on bench press, and I warm up to where the working set is the heaviest set, I can get it done but it's a grind.
If instead I keep warming up as if I were going to be doing heavy triples, do a single triple and then immediately back the weight down to my set of 10 level, the remaining sets feel like a breeze compared to what I was just lifting.
I heard someone describe doing squats in a similar way but instead of squatting the heavier load, they just stand with it on their back. I've never tried it but it sounds reasonable
I've done this on my 1rm days. I'll put an extra 45 on each side. Stand up, hold, then put it back. I've also done it with bench. It helps!1 -
KickassAmazon76 wrote: »Bench is something I both love and feel frustrated with. It takes so long to see any gains.
That said... I've been working to dial in my form and play around with sets and reps and I feel more solid and stable than ever. I know the gains will come (they already have).
I am learning to be patient and consistent, and know that It's not a linear progression. I am realizing that there are so many factors at play (sleep, water, stress, mindset, distractions), but the biggest factor is never giving up. Trusting the process.
It helps to have a great coach and support group, too!
This is 4x125lb
I definitely feel you on this! But your bench looks great. Keep it up.
On a work trip this week, which is perfect, since it's definitely going to be a deload week.
I am thinking 3 leg days a week might be too much 😂. My fatigue has been thru the roof these past 4 days2 -
KickassAmazon76 wrote: »Bench is something I both love and feel frustrated with. It takes so long to see any gains.
That said... I've been working to dial in my form and play around with sets and reps and I feel more solid and stable than ever. I know the gains will come (they already have).
I am learning to be patient and consistent, and know that It's not a linear progression. I am realizing that there are so many factors at play (sleep, water, stress, mindset, distractions), but the biggest factor is never giving up. Trusting the process.
It helps to have a great coach and support group, too!
This is 4x125lb
I definitely feel you on this! But your bench looks great. Keep it up.
On a work trip this week, which is perfect, since it's definitely going to be a deload week.
I am thinking 3 leg days a week might be too much 😂. My fatigue has been thru the roof these past 4 days
Three leg days would be torture for sure. Good on you for giving that a go brother.2 -
Yikes, legs times three? I get amazed looks from coworkers who hear I do legs twice a week! lol2
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Honestly, i only do 3 leg days because all my upper body issues lol. I usually do well with 2. Probably will go back to that soon.4
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Several years ago when I was doing a full-body split I would hit legs 3x/week. Looking back it was way too much systemic fatigue; I was always doing squats and deadlifts. Doing 2x now and it's much more manageable for me.5
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Week 4 of my bench press triplet protocol, where I started doing 10 triples at 60% of 1RM and every week add 5lb. Any week I fail to complete all 10 triples, the following week will have fewer triples to perform. Repeat until I am down to a single triple, then recalculate 1RM and see if it's changed.
Today was at 200, or 68% of 1RM. It was the first time I had to actually put in a little effort to get the job done. Not enough to worry about missing any reps, but I actually felt like I was lifting to gain and not just go through the motions. Still expect at least another month before I begin missing reps, as this is a very slow progression in weight.2 -
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kinetixtrainer2 wrote: »
That is frikken incredible. Thank you 😊2 -
itchmyTwitch wrote: »kinetixtrainer2 wrote: »
That is frikken incredible. Thank you 😊
You’re welcome and thank you 🤗2 -
I miss dips, but my elbows got to where they started to hurt during, so I had to give them up.2
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I miss dips, but my elbows got to where they started to hurt during, so I had to give them up.
Certainly not an elbow friendly movement. My elbows have to be fully warmed up before this exercise for sure. But I spend 20 to 30 mins warming up every time I workout. I wish I had started making sure I was fully warmed up years ago.1 -
Spin-o-ramas, addicted.
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Starting week 1 again. Back to 70% of 1rm for squats and deads. Bench is on a different program. 😊
Gawd I'm proud of that leg press, too!
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amorfati601070 wrote: »Spin-o-ramas, addicted.
Love this! Nice to see you post!1 -
KickassAmazon76 wrote: »Starting week 1 again. Back to 70% of 1rm for squats and deads. Bench is on a different program. 😊
Gawd I'm proud of that leg press, too!
If it makes your smile even bigger, my leg day yesterday I did 4x10x568 on leg press, compared to your 589. You go, girl!
(Of course, now I know I need to increase the weight used next week...lol!)0 -
KickassAmazon76 wrote: »Starting week 1 again. Back to 70% of 1rm for squats and deads. Bench is on a different program. 😊
Gawd I'm proud of that leg press, too!
If it makes your smile even bigger, my leg day yesterday I did 4x10x568 on leg press, compared to your 589. You go, girl!
(Of course, now I know I need to increase the weight used next week...lol!)
Well, you did do more sets and reps, so you moved more volume 😉2 -
Last night was day 2 of week 1. 70% of 1rm for 4 sets of 8 for deads.
I am so stoked about how my deads are growing. Last night I did 8,8, 14, 12 at 225lb.
The last cycle I was only able to do 8,8,14,10 at 215. Small wins, but wins nonetheless!
Last night's workout:
Bench: 5x65, 3x95, 1x115, 2x125 (that set felt off), 3x125 (that one was better), 10x105
Deads: see above
Leg press: 8x499, 3x8x589
Leg Extension: 3x8x137.5, 15x100
Seated Curl: 3x10x125, 20x87.5
Assisted pullup: 7,7,6 x130, 12x100
Skull Crusher: 10, 9, 5x50
DB Hammer curl: 3x8x25s
Around the world shoulder rehab: 10 a side with 15lb
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Hiya folks!
How is everyone doing?
I am back from my short break/vacation, and ready to start my program again. Tomorrow evening is first one, with Squats and Bench session. Since i only have time to workout twice this week (being away is fun, but works gets to a hold, and now i have to catch up again) i am doing squat and bench, with some accessory work (normally 4-5 accessory work per day, but gonna cut it down to 3 for squats and 3 for bench)3 -
Wasn't on vacation last week, but between 12-hr work shifts plus a day spent with my wife for her college graduation, I only got in two lifts last week. Here's hoping I can get all four sessions this week...2
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Week 5 of my bench press triplet protocol, where I started doing 10 triples at 60% of 1RM and every week add 5lb. Any week I fail to complete all 10 triples, the following week will have fewer triples to perform. Repeat until I am down to a single triple, then recalculate 1RM and see if it's changed.
Today was at 205, or 69% of 1RM. Ten sets up, ten triples down. I could feel the weight, but not for any fear of failure. Still going strong, hope to be able to keep all ten triples at least through 225.3 -
Week 5 of my bench press triplet protocol, where I started doing 10 triples at 60% of 1RM and every week add 5lb. Any week I fail to complete all 10 triples, the following week will have fewer triples to perform. Repeat until I am down to a single triple, then recalculate 1RM and see if it's changed.
Today was at 205, or 69% of 1RM. Ten sets up, ten triples down. I could feel the weight, but not for any fear of failure. Still going strong, hope to be able to keep all ten triples at least through 225.
Awesome job!
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W2, D1...
Bench - 5x65lb, 3x95lb, 7,7,14,12x100lb
Squat - 5x95lb, 5x135lb, 3x165lb, 7,7,12,10x180lb
OHP - 3x5x75lb, 12x45lb
And more... 😊
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Week 6 of my bench press triplet protocol, where I started doing 10 triples at 60% of 1RM and every week add 5lb. Any week I fail to complete all 10 triples, the following week will have fewer triples to perform. Repeat until I am down to a single triple, then recalculate 1RM and see if it's changed.
Today was at 210, or 71% of 1RM. Ten sets up, ten triples down. Still going strong, made easier by lifting BEFORE work rather than AFTER like I've had to do for weeks now.3 -
Week 6 of my bench press triplet protocol, where I started doing 10 triples at 60% of 1RM and every week add 5lb. Any week I fail to complete all 10 triples, the following week will have fewer triples to perform. Repeat until I am down to a single triple, then recalculate 1RM and see if it's changed.
Today was at 210, or 71% of 1RM. Ten sets up, ten triples down. Still going strong, made easier by lifting BEFORE work rather than AFTER like I've had to do for weeks now.
Way to keep after it!!0 -
Today, finally going back to the gym after almost 4 weeks.
Last week it didn't happened due to certain circumstances but i did worked out in my garden with my 1 dumbell i have and did 10 minute rope jumping.
On a good note, i have started to lose some weight again, been watching my eating a bit more again and saying no a bit more often against cake and cookies. Still take them, but only if i can actually enjoy it.
Plan today is squat, bench, deadlift for 8 triplets at 60%
Going to up 5 kg on squat and deadlift every next session and 2.5kg on bench and see where i strand1 -
Minion_training_program wrote: »Today, finally going back to the gym after almost 4 weeks.
Last week it didn't happened due to certain circumstances but i did worked out in my garden with my 1 dumbell i have and did 10 minute rope jumping.
On a good note, i have started to lose some weight again, been watching my eating a bit more again and saying no a bit more often against cake and cookies. Still take them, but only if i can actually enjoy it.
Plan today is squat, bench, deadlift for 8 triplets at 60%
Going to up 5 kg on squat and deadlift every next session and 2.5kg on bench and see where i strand
Ment to day this for my plan:
Plan today is squat, bench, deadlift for 4 sets of 6-8 at 60%
Going to up 5 kg on squat and deadlift every next session and 2.5kg on bench and see where i strand.
I think i am just going to do that for a while before starting my 7 week program again. During summer i am alone in office for a few weeks, so i can't go out during my lunchbreak to workout. So if i start that 7 week program now, i just know i will not have the proper routine to continue doing it and it will end up in being a 12 week program instead.
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Okey, first session done in the gym again after 4 weeks no gym and only 2 home workouts and recreative cycling
And i am humbled...
Was planning on doing 4 sets of 6-8 on Bench, DL and Squats at 60% of my 1RM (which clearly is not my 1RM i am capable off right now)
Ended up doing Bench at 70% for 3 sets of 8/9/8
Deadlift at 60% for 3 sets of 5
And started doing my squat warmups, and when i started doing my first set at 60% it felt so heavy...i was not even able to do more than 2 reps
Here below is my last warmup set.
A good thing though, they have a heel elevated tool now, so i used that for my squats, and holy *kitten*, i could notice when doing warmup sets that i got much deeper.
Here is a screenshot of the video of today:
To some this may not look much, but i could feel getting past the point i was used to.
Perhaps that is also a reason my squat felt heavier, dunno.
I just know, that i am gonna give it time to build up again with my heels elevated, even if that means starting with 1 plate again and slowly building up
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Minion_training_program wrote: »Okey, first session done in the gym again after 4 weeks no gym and only 2 home workouts and recreative cycling
And i am humbled...
Was planning on doing 4 sets of 6-8 on Bench, DL and Squats at 60% of my 1RM (which clearly is not my 1RM i am capable off right now)
Ended up doing Bench at 70% for 3 sets of 8/9/8
Deadlift at 60% for 3 sets of 5
And started doing my squat warmups, and when i started doing my first set at 60% it felt so heavy...i was not even able to do more than 2 reps
Here below is my last warmup set.
A good thing though, they have a heel elevated tool now, so i used that for my squats, and holy *kitten*, i could notice when doing warmup sets that i got much deeper.
Here is a screenshot of the video of today:
To some this may not look much, but i could feel getting past the point i was used to.
Perhaps that is also a reason my squat felt heavier, dunno.
I just know, that i am gonna give it time to build up again with my heels elevated, even if that means starting with 1 plate again and slowly building up
Looks like good form Gus and sounds like you have a good mind set on your approach.1 -
If it makes your smile even bigger, my leg day yesterday I did 4x10x568 on leg press, compared to your 589. You go, girl!
(Of course, now I know I need to increase the weight used next week...lol!)
Missed doing this last week, but I did remember this conversation at the gym yesterday after work, so when the guy before me asked what weight to leave on the sled when he finished I told him to leave it where it was, and did 4x10x658 (along with 4x15 at the same weight for calf raises).
Have at thee, @KickassAmazon76! lol2
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