GIFt us your lifts! (or other achievements!)
Replies
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KickassAmazon76 wrote: »
Hey Sandy, since we are basically doing the same program (i kinda tweaked it for my liking) here is what i do for my deload weeks.
On the compound lifts i take 50% of week 7, and do 4 worksets of 10-12 reps
For the accessory work i started doing the numbers of week 1 or 2 for same amount of reps. Just don't do the sets till faillure.
I wrote down on forehand the deload week, and for the accessory i did the ones that i rated RPE8 or higher. Did the same reps and weight as i did in week 1, and rated them again.
Almost all the ones i did were a RPE6 or RPE51 -
KickassAmazon76 wrote: »
Note... I actually put that sticker in the vid because the cellulite in that position was sooooo bad. 😳
I still cannot do a wide leg forward fold, but I used to not be able to sit upright even, so a bit of a fold is way better than before!
I started doing the Daily Yoga app you suggested Sandy
I hate how not flexible i am2 -
@Minion_training_program that was awesome! I wager if you had done the 73kg before the attempts at 74kg, you would have made it, but by the time you went back to it there was too much accumulated fatigue.
@steveko89 maybe I'll pass you on the streets of Denver, since that's where I work! (Technically in the suburb of Aurora, but I take the interstate through Denver as part of my commute.)
Thank you Mike
Yeah i figured if i had go for 73 instead of 74 first, i might have had it. Looking back, i realised even more how close i was to get past my sticking point and locking it out.
Still 4kg increase on my weakest lift... i am pleased
I definatly was not at the time, but over the weekend i have come to peace with it, and that i should be proud of it2 -
My current program is a 4 day a week program, where 3 day's revolve around the SBD and 1 day accessory work
This last cycle i did the 4th day as well, but still 3 day a week working out, so it was like ABC-DAB-CDA etc.. so my program took 3 weeks extra.
Then i had 1 week off because super busy at work, and 2 deload weeks, 1 in between, and 1 after week 7 of the program.
I start week 1 at 70% of SBD 1RM (hence the testing at the end).
I have been maintaining pretty long, but now i wanna cut down to 95kg (13kg to go)
So instead of the cycle i have been doing for last 2 year or so, i wrote a new program
Well actually i have let ChatGPT write a program for me, where i had put in different parameters that's more bodybuilding program, rather than powerlifting program, focussed more on higher volume and training till faillure for maximum muscle growth.
It's a ABC program
Week 1-3
A:- Bench press 4 x 15 @ 60% of 1RM
- Barbell Bent over row 4 x 12 @ 60%
- Cable Face Pulls 3 x F
- Seated Tice[t Rope Pushdown 3 x F
- Cable Preacher Curls 3 x F
- Back Squat 4 x 15 @ 60%
- Tricep Calbe Kickbacks 3 x F
- Cable Pull Through 3 x F
- Leg press 3 x F
- Standing Calf Raises with DB 4 x 15 (each side)
- Deadlifts 4 x 15 @ 60%
- Cale Lat Pulldown wide Grip 3 x F
- Cable Lateral Raises 3 x F
- Cable Chest Flyes 4 x F
- Cable Preacher Curls 3 x F
Then in week 4 to 6 i basically increase the weight on compounds to 70% for 5 x 12 and week 7 to 75% on 5 x 10
Also on the accessory i will increase the weight each week. Since they are till faillure, it's safe enough to do so1 -
Minion_training_program wrote: »KickassAmazon76 wrote: »
Note... I actually put that sticker in the vid because the cellulite in that position was sooooo bad. 😳
I still cannot do a wide leg forward fold, but I used to not be able to sit upright even, so a bit of a fold is way better than before!
I started doing the Daily Yoga app you suggested Sandy
I hate how not flexible i am
It does get easier and it's totally worth it!0 -
Minion_training_program wrote: »My current program is a 4 day a week program, where 3 day's revolve around the SBD and 1 day accessory work
This last cycle i did the 4th day as well, but still 3 day a week working out, so it was like ABC-DAB-CDA etc.. so my program took 3 weeks extra.
Then i had 1 week off because super busy at work, and 2 deload weeks, 1 in between, and 1 after week 7 of the program.
I start week 1 at 70% of SBD 1RM (hence the testing at the end).
I have been maintaining pretty long, but now i wanna cut down to 95kg (13kg to go)
So instead of the cycle i have been doing for last 2 year or so, i wrote a new program
Well actually i have let ChatGPT write a program for me, where i had put in different parameters that's more bodybuilding program, rather than powerlifting program, focussed more on higher volume and training till faillure for maximum muscle growth.
It's a ABC program
Week 1-3
A:- Bench press 4 x 15 @ 60% of 1RM
- Barbell Bent over row 4 x 12 @ 60%
- Cable Face Pulls 3 x F
- Seated Tice[t Rope Pushdown 3 x F
- Cable Preacher Curls 3 x F
- Back Squat 4 x 15 @ 60%
- Tricep Calbe Kickbacks 3 x F
- Cable Pull Through 3 x F
- Leg press 3 x F
- Standing Calf Raises with DB 4 x 15 (each side)
- Deadlifts 4 x 15 @ 60%
- Cale Lat Pulldown wide Grip 3 x F
- Cable Lateral Raises 3 x F
- Cable Chest Flyes 4 x F
- Cable Preacher Curls 3 x F
Then in week 4 to 6 i basically increase the weight on compounds to 70% for 5 x 12 and week 7 to 75% on 5 x 10
Also on the accessory i will increase the weight each week. Since they are till faillure, it's safe enough to do so
It doesn't seem to matter what weight I do... If I do more than 12 squats, I get very winded. I also OFTEN lose track of my count if it's over 8 lmao. Ohhh the joys of ADHD.
I think a regular requirement of 15 reps would make me miserable. Lol
I am curious to see how you like it!1 -
KickassAmazon76 wrote: »I also OFTEN lose track of my count if it's over 8 lmao.
Comforting to know this isn't just me. If I'm doing a set number of reps I find I keep better track counting down vs. up.
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KickassAmazon76 wrote: »I also OFTEN lose track of my count if it's over 8 lmao.
Comforting to know this isn't just me. If I'm doing a set number of reps I find I keep better track counting down vs. up.
Well, i have problem counting my reps sometimes.
I saw 2 weeks ago, when i was doing deload on squats for 15 reps, my first and last set were 16 and 17 reps...
But normally i start counting my breathings on the compound lifts that is.
@KickassAmazon76
It's also another reason to do my other exercises till faillure...No need to count for it (altough i do wanna write down my reps, so still counting)1 -
KickassAmazon76 wrote: »Minion_training_program wrote: »KickassAmazon76 wrote: »
Note... I actually put that sticker in the vid because the cellulite in that position was sooooo bad. 😳
I still cannot do a wide leg forward fold, but I used to not be able to sit upright even, so a bit of a fold is way better than before!
I started doing the Daily Yoga app you suggested Sandy
I hate how not flexible i am
It does get easier and it's totally worth it!
Which app is this ?0 -
KickassAmazon76 wrote: »Minion_training_program wrote: »My current program is a 4 day a week program, where 3 day's revolve around the SBD and 1 day accessory work
This last cycle i did the 4th day as well, but still 3 day a week working out, so it was like ABC-DAB-CDA etc.. so my program took 3 weeks extra.
Then i had 1 week off because super busy at work, and 2 deload weeks, 1 in between, and 1 after week 7 of the program.
I start week 1 at 70% of SBD 1RM (hence the testing at the end).
I have been maintaining pretty long, but now i wanna cut down to 95kg (13kg to go)
So instead of the cycle i have been doing for last 2 year or so, i wrote a new program
Well actually i have let ChatGPT write a program for me, where i had put in different parameters that's more bodybuilding program, rather than powerlifting program, focussed more on higher volume and training till faillure for maximum muscle growth.
It's a ABC program
Week 1-3
A:- Bench press 4 x 15 @ 60% of 1RM
- Barbell Bent over row 4 x 12 @ 60%
- Cable Face Pulls 3 x F
- Seated Tice[t Rope Pushdown 3 x F
- Cable Preacher Curls 3 x F
- Back Squat 4 x 15 @ 60%
- Tricep Calbe Kickbacks 3 x F
- Cable Pull Through 3 x F
- Leg press 3 x F
- Standing Calf Raises with DB 4 x 15 (each side)
- Deadlifts 4 x 15 @ 60%
- Cale Lat Pulldown wide Grip 3 x F
- Cable Lateral Raises 3 x F
- Cable Chest Flyes 4 x F
- Cable Preacher Curls 3 x F
Then in week 4 to 6 i basically increase the weight on compounds to 70% for 5 x 12 and week 7 to 75% on 5 x 10
Also on the accessory i will increase the weight each week. Since they are till faillure, it's safe enough to do so
It doesn't seem to matter what weight I do... If I do more than 12 squats, I get very winded. I also OFTEN lose track of my count if it's over 8 lmao. Ohhh the joys of ADHD.
I think a regular requirement of 15 reps would make me miserable. Lol
I am curious to see how you like it!
15 plus reps is a new level of agony if you’re truly training to form failure on the exercise. And it’s amazing ! 😁0 -
KickassAmazon76 wrote: »I also OFTEN lose track of my count if it's over 8 lmao.
Comforting to know this isn't just me. If I'm doing a set number of reps I find I keep better track counting down vs. up.
If I’m doing 15 or more I count off in sets of 5. Small victory's to the finish line.1 -
RE: ADHD Squad
Full disclosure, I've not received any diagnosis but fully believe I have ADHD, general anxiety and have strong autistic spectrum tendencies. I've been supplementing L-Theanine at 200 mg twice daily and feel like I've seen some improvement to executive function and focus.
https://www.amazon.com/dp/B000H7P9M0?psc=1&ref=ppx_yo2ov_dt_b_product_details0 -
I've been doing 4x15 squats for months, and I love it! Normally am able to bang out the first 8-10 reps without pause, then do singles until the set is over.
Used to do sets of 20, and one noteworthy day in my training log was when I setup the bar with 50% of 1RM and did a set of 100. Didn't care how long I "rested" between reps, but the bar never left my shoulders until I was done. Think it was the only exercise I did that day, and one of the rare few days I felt like crawling to the locker room after, lol.
*****
For my "deload" week, I take the week off from lifting completely, don't even set foot in the gym at all. That week is all about healing up the aches and pains of growing old, so as little exertion as possible, ice or heat as needed. That first week back I back off about 5-10% on the weights used, then I'm off to the races again.
I work in 13-week blocks...12 weeks lifting, one week completely off. Gives me an even 4 blocks per year, including a natural break between Christmas and New Year's. Today was the start of week 8; unless injury convinces me to change my schedule, I'll get my week off the week of March 25.
*****
Today I was really feeling good when I hit the gym, so decided to toss an extra 10# onto the bench press and replace my sets of 4-5 at 265 with doubles at 275. I could feel the weight, but the path was still smooth, and my last set I had a spotter which let me leave it all on the bench and get 4 reps. According to calculators, that translates to a 1RM of 311, just shy of the magic 315 that's my goal by June. Oooh, I can taste it!1 -
I've been doing 4x15 squats for months, and I love it! Normally am able to bang out the first 8-10 reps without pause, then do singles until the set is over.
Used to do sets of 20, and one noteworthy day in my training log was when I setup the bar with 50% of 1RM and did a set of 100. Didn't care how long I "rested" between reps, but the bar never left my shoulders until I was done. Think it was the only exercise I did that day, and one of the rare few days I felt like crawling to the locker room after, lol.
*****
For my "deload" week, I take the week off from lifting completely, don't even set foot in the gym at all. That week is all about healing up the aches and pains of growing old, so as little exertion as possible, ice or heat as needed. That first week back I back off about 5-10% on the weights used, then I'm off to the races again.
I work in 13-week blocks...12 weeks lifting, one week completely off. Gives me an even 4 blocks per year, including a natural break between Christmas and New Year's. Today was the start of week 8; unless injury convinces me to change my schedule, I'll get my week off the week of March 25.
*****
Today I was really feeling good when I hit the gym, so decided to toss an extra 10# onto the bench press and replace my sets of 4-5 at 265 with doubles at 275. I could feel the weight, but the path was still smooth, and my last set I had a spotter which let me leave it all on the bench and get 4 reps. According to calculators, that translates to a 1RM of 311, just shy of the magic 315 that's my goal by June. Oooh, I can taste it!
Once you hit that 315 you have to gif it !
Great post0 -
kinetixtrainer2 wrote: »KickassAmazon76 wrote: »Minion_training_program wrote: »KickassAmazon76 wrote: »
Note... I actually put that sticker in the vid because the cellulite in that position was sooooo bad. 😳
I still cannot do a wide leg forward fold, but I used to not be able to sit upright even, so a bit of a fold is way better than before!
I started doing the Daily Yoga app you suggested Sandy
I hate how not flexible i am
It does get easier and it's totally worth it!
Which app is this ?
The app is on the play store (possibly Apple too) and it's called Daily Yoga. It let's you pick your exercise based on area and/or complexity. I have found two series I like cycling through that work on hips, legs, back and shoulders. I've been using it for just over a year and really like it. 😊
Not sure if this will work...https://h5.dailyyoga.com/invite_friend/#/register?lang=2&key=MTE1MDc1NTcyOjA=1 -
RE: ADHD Squad
Full disclosure, I've not received any diagnosis but fully believe I have ADHD, general anxiety and have strong autistic spectrum tendencies. I've been supplementing L-Theanine at 200 mg twice daily and feel like I've seen some improvement to executive function and focus.
https://www.amazon.com/dp/B000H7P9M0?psc=1&ref=ppx_yo2ov_dt_b_product_details
I going to check this out. I am also undiagnosed, but am positive I have ADHD and am sub clinically autistic. I could really use some help. ❤️0 -
Lifted tonight. Bench was a disappointment. Not sure why, but blech. I was supposed to get 3 sets of 125x2, but instead I got 2,1,1. Just wasn't in the tank.
Deadlifts, while not going according to plan, still made me happy. I got 2 sets of 2 at 290lbs. I tried a 3rd set but felt form breaking so I stopped. So much happier with the form on these ones!
And then my latest love... Leg press... Did 3x12x500lbs 😁 and I think I'm going for 550 next time!
I also did lat pull downs, skull crushers, leg extensions, leg curls, and DB hammer curls.
All in all I'm pretty happy!4 -
KickassAmazon76 wrote: »Lifted tonight. Bench was a disappointment. Not sure why, but blech. I was supposed to get 3 sets of 125x2, but instead I got 2,1,1. Just wasn't in the tank.
Deadlifts, while not going according to plan, still made me happy. I got 2 sets of 2 at 290lbs. I tried a 3rd set but felt form breaking so I stopped. So much happier with the form on these ones!
And then my latest love... Leg press... Did 3x12x500lbs 😁 and I think I'm going for 550 next time!
I also did lat pull downs, skull crushers, leg extensions, leg curls, and DB hammer curls.
All in all I'm pretty happy!
I was doing a celebration dance on your behalf after seeing this Sandy (and no, i didn't gif it)1 -
So plan this week is my 1RM deadlift session, and friday a cardio day
Only have time to workout 2 day's this week, same as last week.
Super busy at work right now, since everything needs to be done tomorrow for the accountants who come over next week. And on top of that, i have my nephew over for 3 day's (we pick him up later today, and back thursday)
So will be active, just in a different way (he is 4 and full of energy)
Plan for today:
10x60
8x90
5x110
2x130
1x140 (my current 1RM)
1x150
If the 150 goes well, i wanna up that by 5kg each time untill faillure. Then lower it by 2 kg again
Anything above my old 1RM is good to me, but secretly, i have my goal aimed at 160
So i am hoping to have it like this:
1x150
1x155
1x160
My last 1RM was beltless and without straps, so i am hoping those 2 things will contribute in a better 1RM for me
I am scared and excited to try this today
2 -
Okay, so i just finished my 1RM for deadlifts and i can say i got a new 1RM for sure.
It wasn't easy, not by a long shot, and failed 3 times before i set my new 1RM, but now i can't get that smile of my face.
So started with my warmups, 10x60, 8x90, 6x110 and 2x130
They all moved pretty solid, and only started using my belt and straps at last warmup.
Then it was time for my old 1RM, 140
This one felt good and looked good (to me) as well. Moved solid.
So i decided to load up 10 kg and move straight for a 10kg increase on my 1RM
Again, it felt good, moved pretty good, and looked pretty good as well.
I did notice i was having my shoulders a little bit too much forward over the bar, so said to myself to not do that for next reps.
Because of how it moved and felt, i went straight for another 10kg jump, 160 next:
Barely left the ground, only on my left side (which makes sense, since my left leg is stronger due to bowling).
I didn't gave up, and definatly wanted to give it another try.
Really took my time on the setup as well.
So here is my second attempt at 160:
DAMN IT! Again fail, but at least i got it further from the ground, my mind was like, should i try one more time, or take some weight off?
Since i told myself on forehand that i would allow myself only 2 fails on a weight, i took off 5kg in total, to try for a 155kg, surely i got this, it's same weight as my 1RM for squat, and my Deadlift should be heavier, right?
So again, setting myself up and getting ready for a higher 1RM
oh boy, how can this weight barely move... I felt kinda frustrating.
I was looking at the clock, and thinking, i have time left for 1 more try, should i lower the weight a little again, and go for 153 or 154, or try this one more time
i decided, that i could live with a 150kg 1RM as well, so why not give it 1 more try.
I rested up for almost 8 minutes, the fatigue was really getting me, and even after that 8 minute rest, my heartrate was still above 130
I took a long time setting up again, and when i started my pull, it didn't budge, released it a little, gripped again and pushed 1 more time....
That felt so hard, but was so worth it
New 1RM at 155kg
4 -
Minion_training_program wrote: »Okay, so i just finished my 1RM for deadlifts and i can say i got a new 1RM for sure.
It wasn't easy, not by a long shot, and failed 3 times before i set my new 1RM, but now i can't get that smile of my face.
So started with my warmups, 10x60, 8x90, 6x110 and 2x130
They all moved pretty solid, and only started using my belt and straps at last warmup.
Then it was time for my old 1RM, 140
This one felt good and looked good (to me) as well. Moved solid.
So i decided to load up 10 kg and move straight for a 10kg increase on my 1RM
Again, it felt good, moved pretty good, and looked pretty good as well.
I did notice i was having my shoulders a little bit too much forward over the bar, so said to myself to not do that for next reps.
Because of how it moved and felt, i went straight for another 10kg jump, 160 next:
Barely left the ground, only on my left side (which makes sense, since my left leg is stronger due to bowling).
I didn't gave up, and definatly wanted to give it another try.
Really took my time on the setup as well.
So here is my second attempt at 160:
DAMN IT! Again fail, but at least i got it further from the ground, my mind was like, should i try one more time, or take some weight off?
Since i told myself on forehand that i would allow myself only 2 fails on a weight, i took off 5kg in total, to try for a 155kg, surely i got this, it's same weight as my 1RM for squat, and my Deadlift should be heavier, right?
So again, setting myself up and getting ready for a higher 1RM
oh boy, how can this weight barely move... I felt kinda frustrating.
I was looking at the clock, and thinking, i have time left for 1 more try, should i lower the weight a little again, and go for 153 or 154, or try this one more time
i decided, that i could live with a 150kg 1RM as well, so why not give it 1 more try.
I rested up for almost 8 minutes, the fatigue was really getting me, and even after that 8 minute rest, my heartrate was still above 130
I took a long time setting up again, and when i started my pull, it didn't budge, released it a little, gripped again and pushed 1 more time....
That felt so hard, but was so worth it
New 1RM at 155kg
Great dedication Gus.1 -
Minion_training_program wrote: »Okay, so i just finished my 1RM for deadlifts and i can say i got a new 1RM for sure.
It wasn't easy, not by a long shot, and failed 3 times before i set my new 1RM, but now i can't get that smile of my face.
So started with my warmups, 10x60, 8x90, 6x110 and 2x130
They all moved pretty solid, and only started using my belt and straps at last warmup.
Then it was time for my old 1RM, 140
This one felt good and looked good (to me) as well. Moved solid.
So i decided to load up 10 kg and move straight for a 10kg increase on my 1RM
Again, it felt good, moved pretty good, and looked pretty good as well.
I did notice i was having my shoulders a little bit too much forward over the bar, so said to myself to not do that for next reps.
Because of how it moved and felt, i went straight for another 10kg jump, 160 next:
Barely left the ground, only on my left side (which makes sense, since my left leg is stronger due to bowling).
I didn't gave up, and definatly wanted to give it another try.
Really took my time on the setup as well.
So here is my second attempt at 160:
DAMN IT! Again fail, but at least i got it further from the ground, my mind was like, should i try one more time, or take some weight off?
Since i told myself on forehand that i would allow myself only 2 fails on a weight, i took off 5kg in total, to try for a 155kg, surely i got this, it's same weight as my 1RM for squat, and my Deadlift should be heavier, right?
So again, setting myself up and getting ready for a higher 1RM
oh boy, how can this weight barely move... I felt kinda frustrating.
I was looking at the clock, and thinking, i have time left for 1 more try, should i lower the weight a little again, and go for 153 or 154, or try this one more time
i decided, that i could live with a 150kg 1RM as well, so why not give it 1 more try.
I rested up for almost 8 minutes, the fatigue was really getting me, and even after that 8 minute rest, my heartrate was still above 130
I took a long time setting up again, and when i started my pull, it didn't budge, released it a little, gripped again and pushed 1 more time....
That felt so hard, but was so worth it
New 1RM at 155kg
This makes me so dayum happy for you! I was cheering you on with 155kg (startled my cats, even! LOL)
What an awesome battle and even with such a battle, your form is solid! You're the best!
1 -
@kinetixtrainer2 Thank you Chris, sure felt i worked hard for it and it paid off
@KickassAmazon76 You have no idea how happy you made me with that voice message cheering...
Like i said, i got into lifting after seeing your posts, you are my firestarter!1 -
Minion_training_program wrote: »@kinetixtrainer2 Thank you Chris, sure felt i worked hard for it and it paid off
@KickassAmazon76 You have no idea how happy you made me with that voice message cheering...
Like i said, i got into lifting after seeing your posts, you are my firestarter!
1 -
Minion_training_program wrote: »KickassAmazon76 wrote: »Lifted tonight. Bench was a disappointment. Not sure why, but blech. I was supposed to get 3 sets of 125x2, but instead I got 2,1,1. Just wasn't in the tank.
Deadlifts, while not going according to plan, still made me happy. I got 2 sets of 2 at 290lbs. I tried a 3rd set but felt form breaking so I stopped. So much happier with the form on these ones!
And then my latest love... Leg press... Did 3x12x500lbs 😁 and I think I'm going for 550 next time!
I also did lat pull downs, skull crushers, leg extensions, leg curls, and DB hammer curls.
All in all I'm pretty happy!
I was doing a celebration dance on your behalf after seeing this Sandy (and no, i didn't gif it)
I guess we cheered each other on! Love that! #wehaveanawesometribe0 -
@Minion_training_program, keep kicking *kitten*, Gus!1
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You da man, Gus! Now go find out just how out-of-shape you are trying to keep up with that 4 year-old, lol.1
-
@steveko89
Thank you man, maybe someday i'll be lifting your weights as well, sure as hell gonna push myself even further
@nossmf We went to the zoo yesterday evening, there was a night show, with theme Dino's...guess what he likes the most 😁
We got him around 8:30 PM, which is like 1 hour past his normal bed time, and normally he would sleep in the car drive home, but he kept awake all the way
Said he was not tired at all, but when i lay him in bed, he fell asleep almost instantly...lol
Today i have to work, so only play time when i get home, but got tomorrow off to play with him. Too bad it's gonna storm outside, because was planning on taking him outside for a walk through the forest first
Altough, if it's just wind and no rain, i will take him anyway for some birdspotting (another hobby of mine)
0 -
Yep, quite possibly passed you on the road. That wasn't you who cut me off, was it? 🚗😜1
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