GIFt us your lifts! (or other achievements!)
Replies
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Oh goodness, i got dragged into a chitchat thread. There goes my streak.
Either way, i am ona hypertrophy block. Unfortunately, i can't do chest work until after my MRI and some PT, but that just means extra shoulder and back work. Gotta get those caps!!
Hip Thrust were 385x12x3 last week, squat was 225x12x 3 (post hamstring injury) and 195x12x3 dead row. Last deads were 315x5x3, but haven't had much emphasis on those. 90% of my workouts are dumbbell.
Pro tip, don't get old. I am working on fixing all my crap 😂.
Foodporn for fun. Peanut butter oreo protein ice cream! Boom..
Lol The above poster looks like a lemon.
Don't worry, it's just a small group in this thread, and while we do chit chat, it's usually about lifty / exercisey stuff.
Your numbers look good (especially considering rehab is happening!)
Hope to see you back again!0 -
As I recall, @psuLemon, you used to be pretty active in certain threads. (As your 38k posts credit confirms.)
Interesting that you denote your exercises in the order of:
Weight - reps - sets (225x12x3 squat)
Majority of online references I've seen are always:
Sets - reps - weight (3x12x225)
Don't know if I've just subconsciously always translated it back into the format I personally use in my journal, or if one method is in fact used more frequently. I know my wife and I sometimes get in each other's way when writing down dates and times for appointments, with her preferring for example,
Feb 13, 2024
...where my military background has me ordering things from largest to smallest (year-month-day) like so:
2024-2-130 -
As I recall, @psuLemon, you used to be pretty active in certain threads. (As your 38k posts credit confirms.)
Interesting that you denote your exercises in the order of:
Weight - reps - sets (225x12x3 squat)
Majority of online references I've seen are always:
Sets - reps - weight (3x12x225)
Don't know if I've just subconsciously always translated it back into the format I personally use in my journal, or if one method is in fact used more frequently. I know my wife and I sometimes get in each other's way when writing down dates and times for appointments, with her preferring for example,
Feb 13, 2024
...where my military background has me ordering things from largest to smallest (year-month-day) like so:
2024-2-13
I am in civilian service and we use military formats, so i am used to year, month, day lol.
Idk why, but kind of always did weight x rep x sets. I think that is how some of the programs i was following wrote it out.
So i have mostly just modded these past two years. Largely due to working on my foods/recipes and my kids have gotten to an age that consumes all my time. So between dance, tennis, and swimming, the only free time is when i lift.
From a goal perspective, my goal is to get healthy and lean out a bit. Both are underway2 -
KickassAmazon76 wrote: »Oh goodness, i got dragged into a chitchat thread. There goes my streak.
Either way, i am ona hypertrophy block. Unfortunately, i can't do chest work until after my MRI and some PT, but that just means extra shoulder and back work. Gotta get those caps!!
Hip Thrust were 385x12x3 last week, squat was 225x12x 3 (post hamstring injury) and 195x12x3 dead row. Last deads were 315x5x3, but haven't had much emphasis on those. 90% of my workouts are dumbbell.
Pro tip, don't get old. I am working on fixing all my crap 😂.
Foodporn for fun. Peanut butter oreo protein ice cream! Boom..
Lol The above poster looks like a lemon.
Don't worry, it's just a small group in this thread, and while we do chit chat, it's usually about lifty / exercisey stuff.
Your numbers look good (especially considering rehab is happening!)
Hope to see you back again!
Thanks. I will try to poke my head in. Ironically, when i see new post in my notifications, i tend to pop in. Otherwise, i mod a little.1 -
So today was my 1RM test for squat.
When i looked back in my notebook, i noticed that i was almost 3kg heavier on my last 1RM test than i was this morning, so that might have some affect on the weight i am moving.
Here below is my first try on 1kg heavier than my previous 1RM.
Since it moved pretty nicely, i decided to add 2 small plates, which moved pretty good as well (RPE 8) that was at 149kg (felt scared to try 150kg first)
But since it moved well, i added another 4 kg
This definatly felt like RPE 9
But since i had time for 1 more try, i added another 1kg plate to each side, to round it up to 155kg
This means i have added a total of 16kg on my squat on 3kg lower body weight, but with belt this time.
Oh, and to complete my exitement. On the last gif, you see a person in the back, left of my towel (at the very end)
This guy was repping my 1RM (and some more) on bench with ease, but came to me in the locker room, and wanted to show his respect for the weight i lifted.
He admitted, it was way more than he ever did! So that made me feel really good
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You ROCK Gus!!! and you inspire me! If only I could up my PRs by 16kg! That's amazing!1
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Since you weigh 3kg less, your legs simply thought you moved the weight from your body to the bar, so you technically only moved 13kg more.
What am I saying? ONLY 13kg more??? Here I am, adding 2kg PER MONTH to my bench press, and you're casually slapping on entire plates! Show off!
Really rockin' job, sir.0 -
Since you weigh 3kg less, your legs simply thought you moved the weight from your body to the bar, so you technically only moved 13kg more.
What am I saying? ONLY 13kg more??? Here I am, adding 2kg PER MONTH to my bench press, and you're casually slapping on entire plates! Show off!
Really rockin' job, sir.
2kg per MONTH to your bench? I haven't been able to add 2pounds in the last 6 months to my bench! sigh.
Comparison is silly, really. Our bodies are so entirely different than one another. That's my story and I'm sticking to it. I am pretty sure that I would grow a heluva lot faster if I went to the gym more often and more consistently.
You are BOTH inspirational and awesome.
Also... we need to see some GIFs of these epic presses @nossmf ! You're holding out on us! 0 -
My gym has rules against video recording. That's my story and I'm sticking to it.
I will conveniently ignore the fact my form is NOT worthy of entering a strongman competition, as old lifting injuries to both shoulders limit my range of motion anytime I try to pull my arms behind me. Consequently the bar does not touch my chest but has to stop a few inches above. Purists will say I therefore did not actually complete the bench, and all my numbers are worthless. (This shoulder limitation also prevents me from even trying some Olympic lifts or overhead squats. Even OHP is impacted, though I can get away with it at lighter weights.)0 -
My gym has rules against video recording. That's my story and I'm sticking to it.
I will conveniently ignore the fact my form is NOT worthy of entering a strongman competition, as old lifting injuries to both shoulders limit my range of motion anytime I try to pull my arms behind me. Consequently the bar does not touch my chest but has to stop a few inches above. Purists will say I therefore did not actually complete the bench, and all my numbers are worthless. (This shoulder limitation also prevents me from even trying some Olympic lifts or overhead squats. Even OHP is impacted, though I can get away with it at lighter weights.)
Unless you are competing, then I really don't think it matters. (At least not to me). You do the full range of motion that YOU can do, that's good enough for me!
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For the past two years I’ve focused on incline presses vs flat. Wanted to see where I stand on flat press. This weight (295) moved slower than I’d like. I took the negative too slow for sure. I enjoy reading y’all’s posts in here.
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kinetixtrainer2 wrote: »For the past two years I’ve focused on incline presses vs flat. Wanted to see where I stand on flat press. This weight (295) moved slower than I’d like. I took the negative too slow for sure. I enjoy reading y’all’s posts in here.
Damn, great lift1 -
kinetixtrainer2 wrote: »For the past two years I’ve focused on incline presses vs flat. Wanted to see where I stand on flat press. This weight (295) moved slower than I’d like. I took the negative too slow for sure. I enjoy reading y’all’s posts in here.
Freaking hell!
I am so impressed with people moving these weights with just the arms
My goal is to hit 200lbs this year for 1 rep, and here you are pressing almost 300 like it was nothing2 -
kinetixtrainer2 wrote: »For the past two years I’ve focused on incline presses vs flat. Wanted to see where I stand on flat press. This weight (295) moved slower than I’d like. I took the negative too slow for sure. I enjoy reading y’all’s posts in here.
Well done Chris - hell I’m just trying to rep 2 plates before I die lol - I never attempt to max though - just reps - most I’ve done is 3x3 at 185 - right now I’m doing 160 4x5 - slow and steady I spose -1 -
Since you weigh 3kg less, your legs simply thought you moved the weight from your body to the bar, so you technically only moved 13kg more.
What am I saying? ONLY 13kg more??? Here I am, adding 2kg PER MONTH to my bench press, and you're casually slapping on entire plates! Show off!
Really rockin' job, sir.
Well if i go by numbers
My previous 1RM was 139kg at 109.8 kg
So that means i was lifting 139/109.8 = 1,26x my bodyweight
Yesterday it was 155kg at 107 kg
So that means i was lifting 155/107 = 1.44x my bodyweight
My bodyweight dropped by 2.55%
My lifting weight increased by 11.5%
So technically my lift improved by 14,05%
Which is correct is you compare the 1.26 with the 1.44
1.26 + 14,05% = 1.437
So technically i was lifting 19.5kg more (139kg * 14.05% = 19.5295) if you compare it to bodyweight.
Fair enough to say is that i have probably put on some muscle mass in the time between my 139kg 1RM and my 1RM of yesterday and lost bodyfat.
So mean Lean Mass Index is higher, and therefor probably able to lift the weight i did yesterday.
I have to note, that it was not actually 7 weeks between the 2 lifts, but 14 weeks since i had done 1 week of cardio in between, 2 deload weeks, 1 week off, and 3 weeks in total extra to the program because of it being a 4 day workout schedule, where i only workout 3 times a week, and occasionally 2 times a week.
So in 14 weeks i increased 19.5kg which is still almost 1.4kg per week, which comes down to almost 6kg in a month time1 -
kinetixtrainer2 wrote: »For the past two years I’ve focused on incline presses vs flat. Wanted to see where I stand on flat press. This weight (295) moved slower than I’d like. I took the negative too slow for sure. I enjoy reading y’all’s posts in here.
Damn, great lift
Thank you sir!Minion_training_program wrote: »kinetixtrainer2 wrote: »For the past two years I’ve focused on incline presses vs flat. Wanted to see where I stand on flat press. This weight (295) moved slower than I’d like. I took the negative too slow for sure. I enjoy reading y’all’s posts in here.
Freaking hell!
I am so impressed with people moving these weights with just the arms
My goal is to hit 200lbs this year for 1 rep, and here you are pressing almost 300 like it was nothing
It felt heavy Gus and I appreciate that.kinetixtrainer2 wrote: »For the past two years I’ve focused on incline presses vs flat. Wanted to see where I stand on flat press. This weight (295) moved slower than I’d like. I took the negative too slow for sure. I enjoy reading y’all’s posts in here.
Well done Chris - hell I’m just trying to rep 2 plates before I die lol - I never attempt to max though - just reps - most I’ve done is 3x3 at 185 - right now I’m doing 160 4x5 - slow and steady I spose -
Thank you brother. I don’t typically don’t max either. I was hesitant to push here because I didn’t have a spot.
Slow and steady is it brother.2 -
Bench is often a disappointment for me. I'm trying to tweak my form (keeping powerlifting in mind) and still don't see much in the way of gains. Last night I was doing sets at 95% of 1rm. Even though my current bench 1rm is 125, I have been using 130 for my calcs. So I guess 3 sets of 2 isn't bad.
Still, I'm not sure if I'll get 130 (even though I reeeeaaaallly want 135!)
Overall the set went well. The weight moved quite nicely and I feel like I'm back to where I was when I left off... If not a little stronger.
I envy you men and your impressive bench numbers! You all rock!
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KickassAmazon76 wrote: »Bench is often a disappointment for me. I'm trying to tweak my form (keeping powerlifting in mind) and still don't see much in the way of gains. Last night I was doing sets at 95% of 1rm. Even though my current bench 1rm is 125, I have been using 130 for my calcs. So I guess 3 sets of 2 isn't bad.
Still, I'm not sure if I'll get 130 (even though I reeeeaaaallly want 135!)
Overall the set went well. The weight moved quite nicely and I feel like I'm back to where I was when I left off... If not a little stronger.
I envy you men and your impressive bench numbers! You all rock!
Well i envy those leggings and squat depth!
And from the back, it looks heartshaped in the middle?
Is this your Valentine gif(t) to us Sandy?1 -
Minion_training_program wrote: »KickassAmazon76 wrote: »Bench is often a disappointment for me. I'm trying to tweak my form (keeping powerlifting in mind) and still don't see much in the way of gains. Last night I was doing sets at 95% of 1rm. Even though my current bench 1rm is 125, I have been using 130 for my calcs. So I guess 3 sets of 2 isn't bad.
Still, I'm not sure if I'll get 130 (even though I reeeeaaaallly want 135!)
Overall the set went well. The weight moved quite nicely and I feel like I'm back to where I was when I left off... If not a little stronger.
I envy you men and your impressive bench numbers! You all rock!
Well i envy those leggings and squat depth!
And from the back, it looks heartshaped in the middle?
Is this your Valentine gif(t) to us Sandy?
Haha yes. It was my Valentine's day outfit. I rarely wear those tights out because they draw waaaaaay too much attention to my... Errr... Squat depth. Lmao. I paired them with my relationship status shirt for the perfect outfit!
Of course... Noone at the gym said anything because I haven't made any friends yet. (too shy) hahah
So... Happy Valentine's Day! ❤️
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kinetixtrainer2 wrote: »For the past two years I’ve focused on incline presses vs flat. Wanted to see where I stand on flat press. This weight (295) moved slower than I’d like. I took the negative too slow for sure. I enjoy reading y’all’s posts in here.
I'm striving to work up towards that lift, and you simply, on a whim, decide to toss it up without a spotter because you're that confident you could do it??? Way to make the rest of us feel weak, my man! lolMinion_training_program wrote: »And from the back, it looks heart shaped in the middle?
Is this your Valentine gif(t) to us Sandy?
I thought the same, but wasn't brave enough to be the first to put it in writing, lol.
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I mentioned last week I would likely change up my incline bench press due to shoulder discomfort using the 45 degree station at my gym. I setup a variable bench (set to 30 degrees) in front of an adjustable squat rack and worked rapidly through my warmup sets no problem. Got ready for my first working set at 185, and immediately two facts presented themselves:
1. ZERO shoulder discomfort whatsoever
2. The weight which I had to strive to finish my reps last week felt positively light, so light that I increased the weight on each of my other two working sets (205, 225) and still banged out all my reps
I understand the physics and biomechanical advantage of different angles allowing better muscular leverage, all the science. But all the science doesn't prepare you for the degree of improvement encountered. Kicking myself for not making this change weeks ago when I first thought of it!2 -
KickassAmazon76 wrote: »Minion_training_program wrote: »KickassAmazon76 wrote: »Bench is often a disappointment for me. I'm trying to tweak my form (keeping powerlifting in mind) and still don't see much in the way of gains. Last night I was doing sets at 95% of 1rm. Even though my current bench 1rm is 125, I have been using 130 for my calcs. So I guess 3 sets of 2 isn't bad.
Still, I'm not sure if I'll get 130 (even though I reeeeaaaallly want 135!)
Overall the set went well. The weight moved quite nicely and I feel like I'm back to where I was when I left off... If not a little stronger.
I envy you men and your impressive bench numbers! You all rock!
Well i envy those leggings and squat depth!
And from the back, it looks heartshaped in the middle?
Is this your Valentine gif(t) to us Sandy?
Haha yes. It was my Valentine's day outfit. I rarely wear those tights out because they draw waaaaaay too much attention to my... Errr... Squat depth. Lmao. I paired them with my relationship status shirt for the perfect outfit!
Of course... Noone at the gym said anything because I haven't made any friends yet. (too shy) hahah
So... Happy Valentine's Day! ❤️
Love it! My daughter said she loves your shirt1 -
KickassAmazon76 wrote: »Bench is often a disappointment for me. I'm trying to tweak my form (keeping powerlifting in mind) and still don't see much in the way of gains. Last night I was doing sets at 95% of 1rm. Even though my current bench 1rm is 125, I have been using 130 for my calcs. So I guess 3 sets of 2 isn't bad.
Still, I'm not sure if I'll get 130 (even though I reeeeaaaallly want 135!)
Overall the set went well. The weight moved quite nicely and I feel like I'm back to where I was when I left off... If not a little stronger.
I envy you men and your impressive bench numbers! You all rock!
Great lifts! I think your bench form looks good here.1 -
kinetixtrainer2 wrote: »For the past two years I’ve focused on incline presses vs flat. Wanted to see where I stand on flat press. This weight (295) moved slower than I’d like. I took the negative too slow for sure. I enjoy reading y’all’s posts in here.
I'm striving to work up towards that lift, and you simply, on a whim, decide to toss it up without a spotter because you're that confident you could do it??? Way to make the rest of us feel weak, my man! lolMinion_training_program wrote: »And from the back, it looks heart shaped in the middle?
Is this your Valentine gif(t) to us Sandy?
I thought the same, but wasn't brave enough to be the first to put it in writing, lol.
Yes I did do that lift that on a whim. It was at the beginning of my push workout for the day. I actually expected that weight to be a bit easier. I have been focusing on incline press for some of the same reasons you mention in a later post in this thread. Chest muscle and shoulders joints both feel better with a slight incline for me. My weight is slightly higher on the incline press and wanted to see how much would transfer over to the flat press.1 -
How is it possible that you are stronger on a incline bench compared to a flat bench?
My incline is about 70% of my flat...
My legs are still sore from Wednesday, but still stoked about my new PR
Well today i am going to test my 1RM on bench.
Goal is 72kg which would mean a increase of 4 kg.
But frankly, i take everything above 70kg. Feel kinda scared on doing the 1RM on bench, because i feel like my body is weaker there compared to 14 weeks ago, dunno what it is, just feels that way.
Got my microplates with me, so i can increase by 0,25kg as well
Plan right now
Warmup 10x20 (BB)
10x45
6x55
3x60
1x68 (current PR)
1x70
And after that, i will have to see. Depending on how it moves (or doesn't)
If i fail at some point, i allow myself to try for a second and third time. After that, the previous weight is a 1RM if i still fail2 -
Minion_training_program wrote: »How is it possible that you are stronger on a incline bench compared to a flat bench?
My incline is about 70% of my flat...
My legs are still sore from Wednesday, but still stoked about my new PR
Well today i am going to test my 1RM on bench.
Goal is 72kg which would mean a increase of 4 kg.
But frankly, i take everything above 70kg. Feel kinda scared on doing the 1RM on bench, because i feel like my body is weaker there compared to 14 weeks ago, dunno what it is, just feels that way.
Got my microplates with me, so i can increase by 0,25kg as well
Plan right now
Warmup 10x20 (BB)
10x45
6x55
3x60
1x68 (current PR)
1x70
And after that, i will have to see. Depending on how it moves (or doesn't)
If i fail at some point, i allow myself to try for a second and third time. After that, the previous weight is a 1RM if i still fail
Gus, I’m sure it’s simply due to having a pec minor focused routine for so long. I had a slight pec tear in 2021 and a complete AC joint separation in my right shoulder from the police academy in ‘03 so a slight incline on the bench feels better on my shoulder. I also feel a pec minor focused routine creates a more aesthetic chest for me.
Sounds like a solid plan. If you’re shooting for the 1RM PR and this plan doesn’t get you there, you may want to try going for it first after you’re sufficiently warmed up.1 -
Minion_training_program wrote: »How is it possible that you are stronger on a incline bench compared to a flat bench?
My incline is about 70% of my flat...
My legs are still sore from Wednesday, but still stoked about my new PR
Well today i am going to test my 1RM on bench.
Goal is 72kg which would mean a increase of 4 kg.
But frankly, i take everything above 70kg. Feel kinda scared on doing the 1RM on bench, because i feel like my body is weaker there compared to 14 weeks ago, dunno what it is, just feels that way.
Got my microplates with me, so i can increase by 0,25kg as well
Plan right now
Warmup 10x20 (BB)
10x45
6x55
3x60
1x68 (current PR)
1x70
And after that, i will have to see. Depending on how it moves (or doesn't)
If i fail at some point, i allow myself to try for a second and third time. After that, the previous weight is a 1RM if i still fail
I always struggle with finding that perfect ramp up for testing 1RMs. I have done a bunch of googling and asking of friends and this is what they tend to recommend:
6-10 reps @ 50%
3 reps @ 80%
1 rep @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 100%
1 rep @105%
But IDK if that has done me any favours with my bench tests.
I tend to start all my lifts with 10x65lb (50%) and 5x95 (73%) and then I wing the rest LOL. (When your bench is so low, the increases are pretty minimal. :-P)
according to the above "plan" my 1rm tests for bench should be:
10x65
3x105
1x110
1x115 (well 117, but I don't have micros)
1x125
1x130 (100%)
1x135
I might be inclined to add another set in between the first and second for more warm up.
TLDR... I have no idea what I'm doing and am open for suggestions! LOL
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Good afternoon people
The good news is, i got a new PR
I started like i said, warmup 10x20 (BB), 10x45, 6x55, 3x60
After that, i first went for my previous 1RM, 68
See below
I noticed when looking back, that i moved the weight forward a lot, so tried to focus on not doing that for next one
Next was 70kg
This felt and looked much better than the 68, so already had my new PR
Since it moved pretty good, i thought of shooting for that 72kg right away
It doesn't look very clean, and i struggled a lot, and felt like it took an hour to push it up, but i got it up!
Then wanted to try 74kg.
First try, i could not even unrack it, because it was too low (you can see i have long arms, so unracking it, would mean to get it pretty high up already.
So i adjusted the rack 1 notch higher and tried again
Big fail on that one!
Rested for almost 6 minuts, to give it one more try
I thought i almost had it, but unfortunatly not
Wanted to try 1kg lighter for 1 more try
So here is 73kg
I was close, so freaking close, but again had to bail
Still 72kg as new 1RM and a increase of 4kg
My elbow did start to hurt after that 72kg, so that might have something to do with it as well, but overall i am pleased!
2 -
Minion_training_program wrote: »Good afternoon people
The good news is, i got a new PR
I started like i said, warmup 10x20 (BB), 10x45, 6x55, 3x60
After that, i first went for my previous 1RM, 68
See below
I noticed when looking back, that i moved the weight forward a lot, so tried to focus on not doing that for next one
Next was 70kg
This felt and looked much better than the 68, so already had my new PR
Since it moved pretty good, i thought of shooting for that 72kg right away
It doesn't look very clean, and i struggled a lot, and felt like it took an hour to push it up, but i got it up!
Then wanted to try 74kg.
First try, i could not even unrack it, because it was too low (you can see i have long arms, so unracking it, would mean to get it pretty high up already.
So i adjusted the rack 1 notch higher and tried again
Big fail on that one!
Rested for almost 6 minuts, to give it one more try
I thought i almost had it, but unfortunatly not
Wanted to try 1kg lighter for 1 more try
So here is 73kg
I was close, so freaking close, but again had to bail
Still 72kg as new 1RM and a increase of 4kg
My elbow did start to hurt after that 72kg, so that might have something to do with it as well, but overall i am pleased!
Firstly... CONGRATS ON THE NEW PR!!!
It does seem like the ones where you touchdown lower on your sternum might be pulling you out of your upper body lock, so then you have to fight harder with lower pec muscles than you normally bench (not sure if I said that in a way that makes sense)... to rephrase - the lifts where you touch your chest a bit higher up seem to be a lot more stable, controlled and powerful.
Given that you are doing your maximum, there will always be some form breakdown, so the rep where you met your PR looks REALLY good to me! You fought and pushed and I am pretty sure it'd be a 3 white light rep in a comp, so again, CONGRATULATIONS!! (eta... except for the fact that comps make you wait at the bottom for an eternity - they're sadists that way)
It's hard to celebrate the PR when you wanted to go higher, so please don't beat yourself up on your "almost there" reps. You'll be hitting those VERY soon.
Great work Gus! You're killing it!2 -
Minion_training_program wrote: »Good afternoon people
The good news is, i got a new PR
I started like i said, warmup 10x20 (BB), 10x45, 6x55, 3x60
After that, i first went for my previous 1RM, 68
See below
I noticed when looking back, that i moved the weight forward a lot, so tried to focus on not doing that for next one
Next was 70kg
This felt and looked much better than the 68, so already had my new PR
Since it moved pretty good, i thought of shooting for that 72kg right away
It doesn't look very clean, and i struggled a lot, and felt like it took an hour to push it up, but i got it up!
Then wanted to try 74kg.
First try, i could not even unrack it, because it was too low (you can see i have long arms, so unracking it, would mean to get it pretty high up already.
So i adjusted the rack 1 notch higher and tried again
Big fail on that one!
Rested for almost 6 minuts, to give it one more try
I thought i almost had it, but unfortunatly not
Wanted to try 1kg lighter for 1 more try
So here is 73kg
I was close, so freaking close, but again had to bail
Still 72kg as new 1RM and a increase of 4kg
My elbow did start to hurt after that 72kg, so that might have something to do with it as well, but overall i am pleased!
Congrats on the new PR Gus. Love the effort on the 74 and 73 kg lifts.
1
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