10 Million Pounds Lifted 2024

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Replies

  • springlering62
    springlering62 Posts: 8,657 Member
    What’s a Perloff Press?
  • nossmf
    nossmf Posts: 12,057 Member
    edited November 16
    A Perloff Press is named for the inventor of the move, John Perloff (a physical therapist). It involves a cable machine with the pulley set at about waist level with a single-hand attachment. Grab the handle with both hands, arms stretched out straight, then pull the handle to your torso, and rotate your entire body 90 degrees so now there's a line formed between your two shoulders/hips and the pulley. Now straighten your arms in front of you, so it looks like you are "pressing" the handle away from your body. What you are really doing is creating a triangle: you, the handle, the pulley. The pulley is going to try to pull your hands towards it, creating torque on your torso and trying to twist it; resist by contracting your abdominal muscles on the opposite side so the handle stays still while you remain twisted 90 degrees to the pulley. Think of it as the rotational version of a plank, where instead of the abs CAUSING movement, you are bracing to RESIST movement.

    You can perform this exercise two ways: either press the handle out and bring it right back (that's one rep) for several reps; or press out and stay at max extension for a set number of seconds. I choose the second option for my workouts.
  • nossmf
    nossmf Posts: 12,057 Member
    November 16

    Lower Body

    Squats 10x45, 95, 135, 185, 225, 275 // 4x10x315
    Rack Pull 10x155, 4x10x315
    Leg Press 15x388 (3x45 per side plus 118 sled starting weight), 4x12x798 (7x45 plus 1x25 per side)
    <<superset>>
    Leg Press Calf Raise 15x388 (3x45 per side), 4x10x798 (7x45 plus 1x25 per side)
    Seated Calf Curl 150x12, 10, 8, 8
    Cable Crunch 10x130, 15x120, 20x110, 25x100

    Daily Total: 131,714

    Annual Total: 9,187,770

    Considering this number is always so high, I figured I would post one time how I came to the total that I calculate.
  • mtaratoot
    mtaratoot Posts: 14,372 Member
    nossmf wrote: »
    A Perloff Press is named for the inventor of the move, John Perloff (a physical therapist). It involves a cable machine with the pulley set at about waist level with a single-hand attachment. Grab the handle with both hands, arms stretched out straight, then pull the handle to your torso, and rotate your entire body 90 degrees so now there's a line formed between your two shoulders/hips and the pulley. Now straighten your arms in front of you, so it looks like you are "pressing" the handle away from your body. What you are really doing is creating a triangle: you, the handle, the pulley. The pulley is going to try to pull your hands towards it, creating torque on your torso and trying to twist it; resist by contracting your abdominal muscles on the opposite side so the handle stays still while you remain twisted 90 degrees to the pulley. Think of it as the rotational version of a plank, where instead of the abs CAUSING movement, you are bracing to RESIST movement.

    You can perform this exercise two ways: either press the handle out and bring it right back (that's one rep) for several reps; or press out and stay at max extension for a set number of seconds. I choose the second option for my workouts.

    Typo: John Pallof and Pallof Press.

    Maybe I'll try that out some time.
  • springlering62
    springlering62 Posts: 8,657 Member
    Thanks so much ! And was able to Google the correction and watch some vids.
  • nossmf
    nossmf Posts: 12,057 Member
    edited November 17
    mtaratoot wrote: »
    Typo: John Pallof and Pallof Press.

    Maybe I'll try that out some time.

    Correction: not a typo, but in fact a mistake. I'd only ever heard the name audibly, never in print, so must have misheard it and spelled it my way in my head ever since. Thanks for the correction.
  • mtaratoot
    mtaratoot Posts: 14,372 Member
    nossmf wrote: »
    mtaratoot wrote: »
    Typo: John Pallof and Pallof Press.

    Maybe I'll try that out some time.

    Correction: not a typo, but in fact a mistake. I'd only ever heard the name audibly, never in print, so must have misheard it and spelled it my way in my head ever since. Thanks for the correction.

    A real live mondegreen in action! Like the Elton John song that says "Hold me closer Tony Danza" or The Fifth Dimension song that says "This is the dawning of the Age of Asparagus."
  • springlering62
    springlering62 Posts: 8,657 Member
    edited November 18
    There’s a Canadian singer we’re fond of. He sings about rodeos a lot, and has a song that includes a line about choosing draws for the rodeo.

    Being from the south, I thought he was singing about choosing drawers.

    I thought maybe he needed special undies for bull riding or something.

    I mean, I know I would.
  • nossmf
    nossmf Posts: 12,057 Member
    edited November 18
    November 18

    Upper Body - Power

    Bench Press 5x8, Last set AMRAP (12)
    Cable Row 5x5
    Machine Decline Bench Press 5x5
    Machine High Row 5x12, 10, 8, 6, 4
    Seated BB OHP 3x12
    Cable Pushdown 3x10
    Preacher Curl 3x8
    Cable Woodchoppers 3x10

    Daily Total: 58,176

    Annual Total: 9,245,946
  • nossmf
    nossmf Posts: 12,057 Member
    November 22

    Lower Body

    Squats 4x10
    BB Hip Thrust 4x10
    Leg Press <<superset>> Leg Press Calf Raise 4x10
    Seated Calf Curl 4x10
    Cable Crunch 4x10, 15, 20, 25

    Daily Total: 127,728

    Annual Total: 9,373,674

  • nossmf
    nossmf Posts: 12,057 Member
    November 25

    Upper Body

    Bench Press 5x8
    DB Bench Press 3x10
    Cable Row 5x5
    Pulldown 3x10
    DB Shrugs 3x10
    Seated BB OHP 3x12
    Preacher Curl 3x10, 12, 15
    Cable Pushdown 3x10
    Cable Woodchoppers 3x10

    Daily Total: 54,278

    Annual Total: 9,427,952
  • nossmf
    nossmf Posts: 12,057 Member
    November 27

    Lower Body

    Squats 4x10
    BB Hip Thrust 4x10
    Leg Press <<superset>> Leg Press Calf Raise 4x10, 15, 20, 25
    Seated Calf Curl 4x10
    Cable Crunch 4x10, 15, 20, 25

    Daily Total: 143,356

    Annual Total: 9,571,308
  • nossmf
    nossmf Posts: 12,057 Member
    December 2

    Upper Body - Power

    Bench Press 5x8
    Cable Row 5x5
    Machine Decline Bench Press 5x5
    Machine High Row 5x12, 10, 8, 6, 4
    Seated BB OHP 3x12
    Cable Pushdown 3x10
    Preacher Curl 3x8
    Cable Woodchoppers 3x10

    Daily Total: 50,846

    Annual Total: 9,622,154

  • nossmf
    nossmf Posts: 12,057 Member
    December 6

    Upper Body - Hypertrophy

    Incline Bench Press 4x10
    BB Row 4x10
    DB Bench Press 3x10
    Pulldown 3x10
    Machine Reverse Fly 3x10
    Machine Lat Raise 3x10
    DB Shrugs 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Palloff Press 3x10, 20, 30sec

    Daily Total: 53,920

    Annual Total: 9,676,074
  • nossmf
    nossmf Posts: 12,057 Member
    December 7

    Lower Body

    Squats 4x10
    BB Hip Thrust 4x10
    Leg Press <<superset>> Leg Press Calf Raise 4x10, 15, 20, 25
    Seated Calf Curl 4x10
    Cable Crunch 4x10, 15, 20, 25

    Daily Total: 137,006

    Annual Total: 9,813,080
  • springlering62
    springlering62 Posts: 8,657 Member
    How are you going to celebrate? You’re almost there!
  • nossmf
    nossmf Posts: 12,057 Member
    How about by taking some time off from lifting? lol I'm due for another maintenance week where I do not lift for a full week, I do this once a quarter to give joints and sore muscles a chance to recover since I ain't no spring chicken no more! Was gonna save that week until the week of Christmas, maybe I'll extend it to two weeks so when the New Year rolls around I'll be ready to come back hard!

    Of course, I say that, but knowing me I'll be back and lifting the moment that one-week deload week is complete, lol.

    Been thinking about playing around with my routine, swapping lift selection, order, sets/reps/weights, etc. I'll probably spend that week between completing this challenge and the week of Christmas by devoting that time to experimentation.
  • nossmf
    nossmf Posts: 12,057 Member
    December 9

    Upper Body - Power

    Bench Press 5x8
    Cable Row 5x5
    Machine Decline Bench Press 5x5
    Machine High Row 5x12, 10, 8, 6, 4
    Seated BB OHP 3x12
    Cable Pushdown 3x10
    Preacher Curl 3x8
    Cable Woodchoppers 3x10

    Daily Total: 55,206

    Annual Total: 9,868,286
  • springlering62
    springlering62 Posts: 8,657 Member
    Wow! @nossmf !

    Butterfly effect!
  • nossmf
    nossmf Posts: 12,057 Member
    springlering62 wrote: »
    Butterfly effect!

    Hang on, about to sneeze...watch out for the hurricane to hit Antarctica in a few days as a result... lol
  • nossmf
    nossmf Posts: 12,057 Member
    December 13

    Upper Body - Hypertrophy

    Incline Bench Press 4x10
    BB Row 4x10
    DB Bench Press 3x10
    Pulldown 3x10
    Machine Reverse Fly 3x10
    Machine Lat Raise 3x10
    DB Shrugs 3x10
    Preacher Curl 3x10
    Cable Pushdown 3x10
    Palloff Press 3x10, 20, 30sec

    Daily Total: 53,732

    Annual Total: 9,922,018

  • mtaratoot
    mtaratoot Posts: 14,372 Member
    I bet you'll hit 10,100,101 pounds or maybe even 10,111,101 pounds, and those are nifty palindromes!
  • nossmf
    nossmf Posts: 12,057 Member
    Those are nifty, @mtaratoot, but I fear I shall not reach those levels this year. My shoulder and knee are both crying out for a break from lifting, which if I take this next week off will only leave the week of Christmas to lift, and I think in the interest of family harmony I will not be lifting that week either, lol.
  • nossmf
    nossmf Posts: 12,057 Member
    This year was a terrific year of lifting, with no major injuries costing me time in the gym. I also set a trio of lifetime personal records:

    Squat 1RM 500
    Bench Press 1RM 295
    3-lift combo (Bench 295, Squat 500, Deadlift 405) 1200 at BW 200 (6x BW)

    ...not bad for age 47!

    My lightest month (not counting December when I'm stopping early on purpose) was March (658,622) and my heaviest month was September (1,030,760).

    Going forward, I think I will stick with the 3x lifting per week, twice upper body days (still looking to improve my chest) and a single lower body day (quads already stressing my pants seams). I will be switching up from doing one power day and one volume day per week to instead doing one barbell day and one dumbbell day, with a mixture of strength and hypertrophy work each day.

    This is the second year-long challenge I have set for myself on MFP and completed (a few years back I also completed 100-000-pushups-in-2018). I like having a long-term goal to work towards and keep me accountable, will have to give some thought for what I could set as my next annual goal.
  • mtaratoot
    mtaratoot Posts: 14,372 Member
    I have thoroughly enjoyed being a spectator on this successful attempt. Truly inspiring.

    The only year-long goal I set for myself was about logging miles. I convert steps from my Garmin and use an equivalent number of miles doing other activities based on time (three or four miles per hour depending how intense the activity is). I set quarter and annual goals - 500 miles per quarter and 2000 miles for the year. I crushed the first three quarters and was already past the annual goal. I increased the annual goal to 2500 miles, and I surpassed that, but I am going to come really close to hitting my fourth quarter goal. Last year I didn't quite make it. I guess I'm a bit of a slug the last quarter of the year....
  • DiscusTank5
    DiscusTank5 Posts: 499 Member
    I just found this impressive thread today @nossmf, thanks to @springlering62's post recommending it to a newbie. CONGRATULATIONS on exceeding your 10 million pound goal for 2024. Now on to 2025!!

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