GIFt us your lifts! (or other achievements!)

nossmf 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

psuLemon wrote: »

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.

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.

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.

kinetixtrainer2 wrote: »

@itchmyTwitch i didn’t forget about you 😁

That is frikken incredible. Thank you 😊

I miss dips, but my elbows got to where they started to hurt during, so I had to give them up.

Spin-o-ramas, addicted.