GIFt us your lifts! (or other achievements!)
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Yesterday was week 3 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.
Yesterday was at 195, or 66% of 1RM. I was a trifle worried going in that my bad night of sleep would hurt me (good quality, but 4 hours is NOT enough quantity). However, still early enough in the protocol that it didn't hurt, was able to finish all 10 sets easily enough. Later in the workout I hit a brick wall, however, and really had to grind through the abdominal work at the end, lol.1 -
I hate that i have been away in the gym for so long with my injury.
It's hard to get back in the routine, and when i do go to the gym, i am so sore.
Went monday for bench press and some accessory, and i am still sore.
My current routine is that i started my compound lifts with 60% or 65% and do 4 sets of 8 minimum and when i reached it, i go up 5% next time, but right now, i only manage to workout 2 times a week for only 1 hour.
Also, going away tomorrow for a few day's to one of the islands here and won't be back till wednesday next week.
Things will probably ease up after that as well, workwise, so probably have more time to workout then.
Gotta get my *kitten* moving again if i want to cut down on the fat. Been staying on same weight for 3 weeks now (which on it's own is impressive, since a year ago i would have gained)2 -
Minion_training_program wrote: »I hate that i have been away in the gym for so long with my injury.
It's hard to get back in the routine, and when i do go to the gym, i am so sore.
Went monday for bench press and some accessory, and i am still sore.
My current routine is that i started my compound lifts with 60% or 65% and do 4 sets of 8 minimum and when i reached it, i go up 5% next time, but right now, i only manage to workout 2 times a week for only 1 hour.
Also, going away tomorrow for a few day's to one of the islands here and won't be back till wednesday next week.
Things will probably ease up after that as well, workwise, so probably have more time to workout then.
Gotta get my *kitten* moving again if i want to cut down on the fat. Been staying on same weight for 3 weeks now (which on it's own is impressive, since a year ago i would have gained)
first... congrats on the win of not gaining! Injuries are not only physical, they're mental and it takes a while to overcome that. The good news is that muscle memory will kick in pretty quickly and this will have just been a blip.
Remember, you lift to stay healthy and strong so that you can enjoy life (and feel great in the process). It's ok when life cuts in. Try to enjoy it and don't worry too much. I know you'll get back there regularly once things settle.
As for your trip... The islands? That sounds like it could be a nice getaway. Hopefully it's a time of rest and rejuvenation for you!1 -
KickassAmazon76 wrote: »Minion_training_program wrote: »I hate that i have been away in the gym for so long with my injury.
It's hard to get back in the routine, and when i do go to the gym, i am so sore.
Went monday for bench press and some accessory, and i am still sore.
My current routine is that i started my compound lifts with 60% or 65% and do 4 sets of 8 minimum and when i reached it, i go up 5% next time, but right now, i only manage to workout 2 times a week for only 1 hour.
Also, going away tomorrow for a few day's to one of the islands here and won't be back till wednesday next week.
Things will probably ease up after that as well, workwise, so probably have more time to workout then.
Gotta get my *kitten* moving again if i want to cut down on the fat. Been staying on same weight for 3 weeks now (which on it's own is impressive, since a year ago i would have gained)
first... congrats on the win of not gaining! Injuries are not only physical, they're mental and it takes a while to overcome that. The good news is that muscle memory will kick in pretty quickly and this will have just been a blip.
Remember, you lift to stay healthy and strong so that you can enjoy life (and feel great in the process). It's ok when life cuts in. Try to enjoy it and don't worry too much. I know you'll get back there regularly once things settle.
As for your trip... The islands? That sounds like it could be a nice getaway. Hopefully it's a time of rest and rejuvenation for you!
Thanks Sandy, i kinda needed to hear this.
As for the trip, yeah it's a time of rest.
I always love it there, so peacefull, no cars allowed (except residents) and just be in nature2 -
Minion_training_program wrote: »KickassAmazon76 wrote: »Minion_training_program wrote: »I hate that i have been away in the gym for so long with my injury.
It's hard to get back in the routine, and when i do go to the gym, i am so sore.
Went monday for bench press and some accessory, and i am still sore.
My current routine is that i started my compound lifts with 60% or 65% and do 4 sets of 8 minimum and when i reached it, i go up 5% next time, but right now, i only manage to workout 2 times a week for only 1 hour.
Also, going away tomorrow for a few day's to one of the islands here and won't be back till wednesday next week.
Things will probably ease up after that as well, workwise, so probably have more time to workout then.
Gotta get my *kitten* moving again if i want to cut down on the fat. Been staying on same weight for 3 weeks now (which on it's own is impressive, since a year ago i would have gained)
first... congrats on the win of not gaining! Injuries are not only physical, they're mental and it takes a while to overcome that. The good news is that muscle memory will kick in pretty quickly and this will have just been a blip.
Remember, you lift to stay healthy and strong so that you can enjoy life (and feel great in the process). It's ok when life cuts in. Try to enjoy it and don't worry too much. I know you'll get back there regularly once things settle.
As for your trip... The islands? That sounds like it could be a nice getaway. Hopefully it's a time of rest and rejuvenation for you!
Thanks Sandy, i kinda needed to hear this.
As for the trip, yeah it's a time of rest.
I always love it there, so peacefull, no cars allowed (except residents) and just be in nature
Sandy said it well Gus. All sounds like you’re moving in a positive direction. I hope you enjoy that little getaway.1 -
Ditto.0
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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
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Ye gods, that back arch puts mine to shame!2
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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
This looks great Sandy!0 -
Ye gods, that back arch puts mine to shame!
😊😊😊 Mobility work has helped there too!kinetixtrainer2 wrote: »
This looks great Sandy!
Thanks Chris!!0 -
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.2 -
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 reasonable1 -
That principle applies also to bench pressing, where you unrack a weight heavier than you can actually use and just stay there with arms fully extended, let the weight settle into pushing your arms and shoulders down. Because of the increased chance of injury, I recommend staying right by the resting position (don't step back on squats, don't pull bar away from rack on bench) just in case you have to abandon earlier than planned.3
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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
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