GIFt us your lifts! (or other achievements!)
Replies
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Yesterday was heavy lower-body day, which included hip thrusts 5x5. Because the first four sets felt like I had more to give at 485, I decided what the heck and increased the last set to an even 500 (had to go searching for the fractional plates). Banged out three reps at 500, a new PR.2
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Feeling excited about this... I am working towards my goals al of a 315lb deadlift. I am so close, I can almost taste it! Last night I did amap reps at 225 and got 13 - and they all moved so nicely!
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KickassAmazon76 wrote: »Feeling excited about this... I am working towards my goals al of a 315lb deadlift. I am so close, I can almost taste it! Last night I did amap reps at 225 and got 13 - and they all moved so nicely!
I’m sweating just watching this - 🙌👏2 -
Sandy, that's the same math I had on my bench earlier this week! 225x13 reps = 319 1RM. We both got this!1
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Made a seemingly minor switch to my lower-body hypertrophy workout, changing my squat sets from 4x15x365 to 5x10x405. Been years since I squatted 405, feels different on the shoulders when the bar starts to bend around you. Also takes a slightly different breathing pattern.
Don't know if I'm subconsciously preparing to try to increase my squat 1RM or simply didn't want to face sets of 15 today, lol. But calculators say today's work equates to a 1RM of 540, which obliterates my real-life tested 1RM of 485, so maybe.1 -
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Made a seemingly minor switch to my lower-body hypertrophy workout, changing my squat sets from 4x15x365 to 5x10x405. Been years since I squatted 405, feels different on the shoulders when the bar starts to bend around you. Also takes a slightly different breathing pattern.
Don't know if I'm subconsciously preparing to try to increase my squat 1RM or simply didn't want to face sets of 15 today, lol. But calculators say today's work equates to a 1RM of 540, which obliterates my real-life tested 1RM of 485, so maybe.
This is just epic! Well done and crazy 1RMs!
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Been largely MIA lately, but i found out that i have a torn supraspinatus. Kind of sucks, but started PT to see if i can correct/heal it. Otherwise, i will have a surgery in the next 8-10 weeks. I can essentially do legs and back/arm work. No push which sucks. But at least i am not fully out of the game4
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Been largely MIA lately, but i found out that i have a torn supraspinatus. Kind of sucks, but started PT to see if i can correct/heal it. Otherwise, i will have a surgery in the next 8-10 weeks. I can essentially do legs and back/arm work. No push which sucks. But at least i am not fully out of the game
Sorry to hear about this. I appreciate the mindset though. Wish you the best with it.1 -
kinetixtrainer2 wrote: »Been largely MIA lately, but i found out that i have a torn supraspinatus. Kind of sucks, but started PT to see if i can correct/heal it. Otherwise, i will have a surgery in the next 8-10 weeks. I can essentially do legs and back/arm work. No push which sucks. But at least i am not fully out of the game
Sorry to hear about this. I appreciate the mindset though. Wish you the best with it.
Thanks man. It just means more leg days. Which ironically are my favorite.3 -
Is that ALL push denied, or only horizontal push (aka you can do shoulders)?0
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Been largely MIA lately, but i found out that i have a torn supraspinatus. Kind of sucks, but started PT to see if i can correct/heal it. Otherwise, i will have a surgery in the next 8-10 weeks. I can essentially do legs and back/arm work. No push which sucks. But at least i am not fully out of the game
I can imagine how painful this is. My shoulder has been acting up on me pretty regularly since I pissed it off doing dips. It's the same area and when it hurts, it's hard to think clearly.
Hope the pt helps! (and quickly!)0 -
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KickassAmazon76 wrote: »Been largely MIA lately, but i found out that i have a torn supraspinatus. Kind of sucks, but started PT to see if i can correct/heal it. Otherwise, i will have a surgery in the next 8-10 weeks. I can essentially do legs and back/arm work. No push which sucks. But at least i am not fully out of the game
I can imagine how painful this is. My shoulder has been acting up on me pretty regularly since I pissed it off doing dips. It's the same area and when it hurts, it's hard to think clearly.
Hope the pt helps! (and quickly!)
That is how mine started and just kept getting worse.1 -
Dips are the devil! I did them my first year of lifting, quickly stopped due to pain, though in my case it was pain on my triceps, not chest. Either way, haven't done them in 13+ years.2
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Dips are the devil! I did them my first year of lifting, quickly stopped due to pain, though in my case it was pain on my triceps, not chest. Either way, haven't done them in 13+ years.
I won't be going back to them (dips). I have been hard on my rotator cuff all my life... baseball, swimming, lifting - they all seem to aggravate it. (damn near destroyed it from playing in the outfield). I did go to physio last week and the PT said that my right shoulder is rotated inward some. That I am pec dominant and I need to stretch out my pecs and work hard on getting my shoulder back into the right position. I've been doing some band rehab and some very light dumbbell workouts to do that, but I have a feeling it may take a while. Poor posture, working at a desk... they all have worked hard to get me positioned this way. sigh2 -
I hear ya. A few years back when I injured both shoulders benching, my PT told me that from then on, I was supposed to do 4 sets of back for every 3 sets of chest, partially to counter my typical male idiocy of focusing on only the chest when I started lifting, partially to offset a day job at a desk with a long commute. It's worked, too.2
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Today was a good day, as I decided to make it a Bench Press 1RM Test Day. My lifetime max coming in was 285, though with an asterisk considering I hurt myself that day (both shoulders), which cost me several months of lifting while I recovered. This was 10 years ago, and I've never tried to test my 1RM on bench ever since...until today.
Adjusted my warmup to get the blood flowing, repeating a couple sets if the first time didn't feel perfectly in the groove...
45x10
95x8
135x5x2
185x4
225x3x2
245x2
After this, I started doing singles...
265x1
275x1
Now came the moment of truth. Would I blow past the old max of 285, or would the specter of injury memory rear up and get in my head, screwing things up? I rested 4 minutes, got a spotter, setup under the bar at 285, and BOOM, my spotter never had to even reach out his arms, it was that clean of a rep.
Of course you know what came next: I had to try the next weight up! Loaded 295, rested 5 minutes, grabbed a new spotter (the first one had moved to a different station), and setup under the bar. Lowered the weight, pressed for what felt a million years (the bar was moving that slow), but I finished the rep clean. New record!!
Of course you know what came next: I had to try the next weight up! Loaded 305, rested 6 minutes, tapped the same spotter's shoulder, setup under the bar, lowered the weight...and nothing. The bar simply refused to move. Whether I psyched myself out about lifting 300+, or it was simply beyond my physical ability, my nemesis the bottom of the lift proved the champion this rep. My spotter helped raise the bar a few inches, at which point I was able to take over and finish the rep unassisted, but without that bottom point I don't count it a good rep. Not sure if I would've been good had I used the micro plates and gone for an even 300 instead of 305...
To salvage my pride and get a little tonnage in, I dropped the weight to 225 and banged out 5x5 and called it a day.
Online calculators say I should be able to get 319, but I failed at 305. Granted, it was my first time doing actual 1RM lifts instead of calculated in years, and I still raised my lifetime 1RM so can officially say that at age 46 I am stronger than at any point in my life. But now comes the decision point: do I want to alter my current training plan to one focused upon improving the 1RM bench? Do I want to stick with what I've been doing, which has already proven effective in getting me a new 1RM, but who knows if it will continue to improve?
Questions, questions...
Either way, I'm gonna celebrate my new PR with some lunch.2 -
Today was a good day, as I decided to make it a Bench Press 1RM Test Day. My lifetime max coming in was 285, though with an asterisk considering I hurt myself that day (both shoulders), which cost me several months of lifting while I recovered. This was 10 years ago, and I've never tried to test my 1RM on bench ever since...until today.
Adjusted my warmup to get the blood flowing, repeating a couple sets if the first time didn't feel perfectly in the groove...
45x10
95x8
135x5x2
185x4
225x3x2
245x2
After this, I started doing singles...
265x1
275x1
Now came the moment of truth. Would I blow past the old max of 285, or would the specter of injury memory rear up and get in my head, screwing things up? I rested 4 minutes, got a spotter, setup under the bar at 285, and BOOM, my spotter never had to even reach out his arms, it was that clean of a rep.
Of course you know what came next: I had to try the next weight up! Loaded 295, rested 5 minutes, grabbed a new spotter (the first one had moved to a different station), and setup under the bar. Lowered the weight, pressed for what felt a million years (the bar was moving that slow), but I finished the rep clean. New record!!
Of course you know what came next: I had to try the next weight up! Loaded 305, rested 6 minutes, tapped the same spotter's shoulder, setup under the bar, lowered the weight...and nothing. The bar simply refused to move. Whether I psyched myself out about lifting 300+, or it was simply beyond my physical ability, my nemesis the bottom of the lift proved the champion this rep. My spotter helped raise the bar a few inches, at which point I was able to take over and finish the rep unassisted, but without that bottom point I don't count it a good rep. Not sure if I would've been good had I used the micro plates and gone for an even 300 instead of 305...
To salvage my pride and get a little tonnage in, I dropped the weight to 225 and banged out 5x5 and called it a day.
Online calculators say I should be able to get 319, but I failed at 305. Granted, it was my first time doing actual 1RM lifts instead of calculated in years, and I still raised my lifetime 1RM so can officially say that at age 46 I am stronger than at any point in my life. But now comes the decision point: do I want to alter my current training plan to one focused upon improving the 1RM bench? Do I want to stick with what I've been doing, which has already proven effective in getting me a new 1RM, but who knows if it will continue to improve?
Questions, questions...
Either way, I'm gonna celebrate my new PR with some lunch.
Awesome job on the new PR.
Sounds like your current programming is building strength for you. Your options all look positive to me. I enjoy a new program after running one for 8 to 12 weeks. I tend to leave in the programming that’s working for me.
If your goal is strictly new PR’s then you may want to try some reverse pyramids.0 -
@nossmf
Congrats on the new PR and I'm sorry that 305 was an sob. I felt that way on my last deadlift attempt... I was sure 310 would be mine and was shocked when 305 didn't even want to go all the way up.
I'm confident you will get it though!
That said, if you did start chasing 1rms, I've heard it's better to work your way up there (I. E. Do a few weeks leading up to some heavy triples and doubles and then go for your single.)
Either way, I believe the strength is totally there. 😊 I'm going into week 4 of a 7 week cycle and then I'll be testing again. This week I'll be doing 3 sets of 8 x 80%, with the last set amap (aiming for a calc 1rm > current)
Tonight is squats and ohp, tho ohp is not getting pushed hard due to shoulder.0 -
Dips are the devil! I did them my first year of lifting, quickly stopped due to pain, though in my case it was pain on my triceps, not chest. Either way, haven't done them in 13+ years.
Totally agree. Dips are bad on the joints, and for tricep strenght/growth not even your best choice.
Unless you are a gymnast, you should avid doing these0 -
Today was a good day, as I decided to make it a Bench Press 1RM Test Day. My lifetime max coming in was 285, though with an asterisk considering I hurt myself that day (both shoulders), which cost me several months of lifting while I recovered. This was 10 years ago, and I've never tried to test my 1RM on bench ever since...until today.
Adjusted my warmup to get the blood flowing, repeating a couple sets if the first time didn't feel perfectly in the groove...
45x10
95x8
135x5x2
185x4
225x3x2
245x2
After this, I started doing singles...
265x1
275x1
Now came the moment of truth. Would I blow past the old max of 285, or would the specter of injury memory rear up and get in my head, screwing things up? I rested 4 minutes, got a spotter, setup under the bar at 285, and BOOM, my spotter never had to even reach out his arms, it was that clean of a rep.
Of course you know what came next: I had to try the next weight up! Loaded 295, rested 5 minutes, grabbed a new spotter (the first one had moved to a different station), and setup under the bar. Lowered the weight, pressed for what felt a million years (the bar was moving that slow), but I finished the rep clean. New record!!
Of course you know what came next: I had to try the next weight up! Loaded 305, rested 6 minutes, tapped the same spotter's shoulder, setup under the bar, lowered the weight...and nothing. The bar simply refused to move. Whether I psyched myself out about lifting 300+, or it was simply beyond my physical ability, my nemesis the bottom of the lift proved the champion this rep. My spotter helped raise the bar a few inches, at which point I was able to take over and finish the rep unassisted, but without that bottom point I don't count it a good rep. Not sure if I would've been good had I used the micro plates and gone for an even 300 instead of 305...
To salvage my pride and get a little tonnage in, I dropped the weight to 225 and banged out 5x5 and called it a day.
Online calculators say I should be able to get 319, but I failed at 305. Granted, it was my first time doing actual 1RM lifts instead of calculated in years, and I still raised my lifetime 1RM so can officially say that at age 46 I am stronger than at any point in my life. But now comes the decision point: do I want to alter my current training plan to one focused upon improving the 1RM bench? Do I want to stick with what I've been doing, which has already proven effective in getting me a new 1RM, but who knows if it will continue to improve?
Questions, questions...
Either way, I'm gonna celebrate my new PR with some lunch.
AWESOME!
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Minion_training_program wrote: »Dips are the devil! I did them my first year of lifting, quickly stopped due to pain, though in my case it was pain on my triceps, not chest. Either way, haven't done them in 13+ years.
Totally agree. Dips are bad on the joints, and for tricep strenght/growth not even your best choice.
Unless you are a gymnast, you should avid doing these
I will use weighted dips on my heavy days in some routines. When I use them I’ll program them in on the front end of my triceps work and following my shoulder work. I use them as a compound movement that allows me to do more isolated movements (Pushdowns, overhead extensions, etc..) with less weight. Which actually puts less stress on the elbow for me.2 -
kinetixtrainer2 wrote: »Minion_training_program wrote: »Dips are the devil! I did them my first year of lifting, quickly stopped due to pain, though in my case it was pain on my triceps, not chest. Either way, haven't done them in 13+ years.
Totally agree. Dips are bad on the joints, and for tricep strenght/growth not even your best choice.
Unless you are a gymnast, you should avid doing these
I will use weighted dips on my heavy days in some routines. When I use them I’ll program them in on the front end of my triceps work and following my shoulder work. I use them as a compound movement that allows me to do more isolated movements (Pushdowns, overhead extensions, etc..) with less weight. Which actually puts less stress on the elbow for me.
You are one rare breed Chris...
Kudo's that you do them and have no problem in doing them, because most people get injured when doing dips, let alone doing weighted dips
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Minion_training_program wrote: »kinetixtrainer2 wrote: »Minion_training_program wrote: »Dips are the devil! I did them my first year of lifting, quickly stopped due to pain, though in my case it was pain on my triceps, not chest. Either way, haven't done them in 13+ years.
Totally agree. Dips are bad on the joints, and for tricep strenght/growth not even your best choice.
Unless you are a gymnast, you should avid doing these
I will use weighted dips on my heavy days in some routines. When I use them I’ll program them in on the front end of my triceps work and following my shoulder work. I use them as a compound movement that allows me to do more isolated movements (Pushdowns, overhead extensions, etc..) with less weight. Which actually puts less stress on the elbow for me.
You are one rare breed Chris...
Kudo's that you do them and have no problem in doing them, because most people get injured when doing dips, let alone doing weighted dips
We are all different for sure Gus. Finding what works and what doesn’t work is the interesting part of all this to me.
My AC joint in my right shoulder is also completely torn. Has been since 2003. I have been blessed with it for sure. This is why I prefer incline presses over flat. My shoulder is happier with me on incline presses.2 -
Back in the gym after 1 week off.
Took it easy, and no squats yet, so did upper body workouts.
Benchpress 5x5 @ 83%
Tried some new stuff i saw on IG from Nick Benekaris (bigbenchas...follow him if you do not already...Thanks for the tip @KickassAmazon76 )
By having a different setup for my grip, my wrist was not bending backwards on the way down, which normally happens on the heavier weights.
Tried this after set 1 and 2. And i can tell it makes a huge difference, my 3rd and 4th set were flying, actually did 6 reps on third set, because i lost count, but my garmin counted 6.
Some barbell row 3x10
Then tricep push down on cable station 3x10
Incline bench press 3x8 at the weight i was struggling with last time i did incline bench press and was not even able to do 3 sets fo 6 (had 6/5/5)
Now, only last set i was really struggling to complete my set.
And finished my workout with 2x150 rope jumps where i do not do 150 in a row, but when i break, i just restart and count further untill i hit my 150.
First time was almost 3 and a half minute to complete 150 reps
Second time i was below 3 minuts
Goal is to do 150 reps in a row, under 2 minuts
Here is my heartrate during my workout, you can definatly tell i suck at cardio, since my heartrate goes sky high when i started rope jumping
Total volume lifted today, 4840kg2 -
kinetixtrainer2 wrote: »Minion_training_program wrote: »kinetixtrainer2 wrote: »Minion_training_program wrote: »Dips are the devil! I did them my first year of lifting, quickly stopped due to pain, though in my case it was pain on my triceps, not chest. Either way, haven't done them in 13+ years.
Totally agree. Dips are bad on the joints, and for tricep strenght/growth not even your best choice.
Unless you are a gymnast, you should avid doing these
I will use weighted dips on my heavy days in some routines. When I use them I’ll program them in on the front end of my triceps work and following my shoulder work. I use them as a compound movement that allows me to do more isolated movements (Pushdowns, overhead extensions, etc..) with less weight. Which actually puts less stress on the elbow for me.
You are one rare breed Chris...
Kudo's that you do them and have no problem in doing them, because most people get injured when doing dips, let alone doing weighted dips
We are all different for sure Gus. Finding what works and what doesn’t work is the interesting part of all this to me.
My AC joint in my right shoulder is also completely torn. Has been since 2003. I have been blessed with it for sure. This is why I prefer incline presses over flat. My shoulder is happier with me on incline presses.
Yeah that is true.
Some people think i am nuts for liking squats so much more than benchpress (i'd rather do 3x a week squats then 1x benchpress)
But since i do wanna be stronger overall, i do my benchpress as well 🤣
And i understand the incline vs flat when it comes to the shoulder0 -
Minion_training_program wrote: »Back in the gym after 1 week off.
Took it easy, and no squats yet, so did upper body workouts.
Benchpress 5x5 @ 83%
Tried some new stuff i saw on IG from Nick Benekaris (bigbenchas...follow him if you do not already...Thanks for the tip @KickassAmazon76 )
By having a different setup for my grip, my wrist was not bending backwards on the way down, which normally happens on the heavier weights.
Tried this after set 1 and 2. And i can tell it makes a huge difference, my 3rd and 4th set were flying, actually did 6 reps on third set, because i lost count, but my garmin counted 6.
Some barbell row 3x10
Then tricep push down on cable station 3x10
Incline bench press 3x8 at the weight i was struggling with last time i did incline bench press and was not even able to do 3 sets fo 6 (had 6/5/5)
Now, only last set i was really struggling to complete my set.
And finished my workout with 2x150 rope jumps where i do not do 150 in a row, but when i break, i just restart and count further untill i hit my 150.
First time was almost 3 and a half minute to complete 150 reps
Second time i was below 3 minuts
Goal is to do 150 reps in a row, under 2 minuts
Here is my heartrate during my workout, you can definatly tell i suck at cardio, since my heartrate goes sky high when i started rope jumping
Total volume lifted today, 4840kg
Dude! That’s some serious heart rates there on those peaks. How do you like jumping rope for cardio?0
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