GIFt us your lifts! (or other achievements!)
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Last night was day 2 of week 1. 70% of 1rm for 4 sets of 8 for deads.
I am so stoked about how my deads are growing. Last night I did 8,8, 14, 12 at 225lb.
The last cycle I was only able to do 8,8,14,10 at 215. Small wins, but wins nonetheless!
Last night's workout:
Bench: 5x65, 3x95, 1x115, 2x125 (that set felt off), 3x125 (that one was better), 10x105
Deads: see above
Leg press: 8x499, 3x8x589
Leg Extension: 3x8x137.5, 15x100
Seated Curl: 3x10x125, 20x87.5
Assisted pullup: 7,7,6 x130, 12x100
Skull Crusher: 10, 9, 5x50
DB Hammer curl: 3x8x25s
Around the world shoulder rehab: 10 a side with 15lb
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Hiya folks!
How is everyone doing?
I am back from my short break/vacation, and ready to start my program again. Tomorrow evening is first one, with Squats and Bench session. Since i only have time to workout twice this week (being away is fun, but works gets to a hold, and now i have to catch up again) i am doing squat and bench, with some accessory work (normally 4-5 accessory work per day, but gonna cut it down to 3 for squats and 3 for bench)3 -
Wasn't on vacation last week, but between 12-hr work shifts plus a day spent with my wife for her college graduation, I only got in two lifts last week. Here's hoping I can get all four sessions this week...2
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Week 5 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 205, or 69% of 1RM. Ten sets up, ten triples down. I could feel the weight, but not for any fear of failure. Still going strong, hope to be able to keep all ten triples at least through 225.3 -
Week 5 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 205, or 69% of 1RM. Ten sets up, ten triples down. I could feel the weight, but not for any fear of failure. Still going strong, hope to be able to keep all ten triples at least through 225.
Awesome job!
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W2, D1...
Bench - 5x65lb, 3x95lb, 7,7,14,12x100lb
Squat - 5x95lb, 5x135lb, 3x165lb, 7,7,12,10x180lb
OHP - 3x5x75lb, 12x45lb
And more... 😊
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Week 6 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 210, or 71% of 1RM. Ten sets up, ten triples down. Still going strong, made easier by lifting BEFORE work rather than AFTER like I've had to do for weeks now.3 -
Week 6 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 210, or 71% of 1RM. Ten sets up, ten triples down. Still going strong, made easier by lifting BEFORE work rather than AFTER like I've had to do for weeks now.
Way to keep after it!!0 -
Today, finally going back to the gym after almost 4 weeks.
Last week it didn't happened due to certain circumstances but i did worked out in my garden with my 1 dumbell i have and did 10 minute rope jumping.
On a good note, i have started to lose some weight again, been watching my eating a bit more again and saying no a bit more often against cake and cookies. Still take them, but only if i can actually enjoy it.
Plan today is squat, bench, deadlift for 8 triplets at 60%
Going to up 5 kg on squat and deadlift every next session and 2.5kg on bench and see where i strand1 -
Minion_training_program wrote: »Today, finally going back to the gym after almost 4 weeks.
Last week it didn't happened due to certain circumstances but i did worked out in my garden with my 1 dumbell i have and did 10 minute rope jumping.
On a good note, i have started to lose some weight again, been watching my eating a bit more again and saying no a bit more often against cake and cookies. Still take them, but only if i can actually enjoy it.
Plan today is squat, bench, deadlift for 8 triplets at 60%
Going to up 5 kg on squat and deadlift every next session and 2.5kg on bench and see where i strand
Ment to day this for my plan:
Plan today is squat, bench, deadlift for 4 sets of 6-8 at 60%
Going to up 5 kg on squat and deadlift every next session and 2.5kg on bench and see where i strand.
I think i am just going to do that for a while before starting my 7 week program again. During summer i am alone in office for a few weeks, so i can't go out during my lunchbreak to workout. So if i start that 7 week program now, i just know i will not have the proper routine to continue doing it and it will end up in being a 12 week program instead.
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Okey, first session done in the gym again after 4 weeks no gym and only 2 home workouts and recreative cycling
And i am humbled...
Was planning on doing 4 sets of 6-8 on Bench, DL and Squats at 60% of my 1RM (which clearly is not my 1RM i am capable off right now)
Ended up doing Bench at 70% for 3 sets of 8/9/8
Deadlift at 60% for 3 sets of 5
And started doing my squat warmups, and when i started doing my first set at 60% it felt so heavy...i was not even able to do more than 2 reps
Here below is my last warmup set.
A good thing though, they have a heel elevated tool now, so i used that for my squats, and holy *kitten*, i could notice when doing warmup sets that i got much deeper.
Here is a screenshot of the video of today:
To some this may not look much, but i could feel getting past the point i was used to.
Perhaps that is also a reason my squat felt heavier, dunno.
I just know, that i am gonna give it time to build up again with my heels elevated, even if that means starting with 1 plate again and slowly building up
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Minion_training_program wrote: »Okey, first session done in the gym again after 4 weeks no gym and only 2 home workouts and recreative cycling
And i am humbled...
Was planning on doing 4 sets of 6-8 on Bench, DL and Squats at 60% of my 1RM (which clearly is not my 1RM i am capable off right now)
Ended up doing Bench at 70% for 3 sets of 8/9/8
Deadlift at 60% for 3 sets of 5
And started doing my squat warmups, and when i started doing my first set at 60% it felt so heavy...i was not even able to do more than 2 reps
Here below is my last warmup set.
A good thing though, they have a heel elevated tool now, so i used that for my squats, and holy *kitten*, i could notice when doing warmup sets that i got much deeper.
Here is a screenshot of the video of today:
To some this may not look much, but i could feel getting past the point i was used to.
Perhaps that is also a reason my squat felt heavier, dunno.
I just know, that i am gonna give it time to build up again with my heels elevated, even if that means starting with 1 plate again and slowly building up
Looks like good form Gus and sounds like you have a good mind set on your approach.1 -
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!)
Missed doing this last week, but I did remember this conversation at the gym yesterday after work, so when the guy before me asked what weight to leave on the sled when he finished I told him to leave it where it was, and did 4x10x658 (along with 4x15 at the same weight for calf raises).
Have at thee, @KickassAmazon76! lol2 -
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!)
Missed doing this last week, but I did remember this conversation at the gym yesterday after work, so when the guy before me asked what weight to leave on the sled when he finished I told him to leave it where it was, and did 4x10x658 (along with 4x15 at the same weight for calf raises).
Have at thee, @KickassAmazon76! lol
Well... You're ahead still... My last leg press was 6,6,7 at 639lb lol0 -
lol Don't worry, I don't intend to get into a continual battle of "who lifted more" scenario. I just wanted to point out how an online conversation made its appearance into my real-life workout, lol.
Besides, my numbers today pale against my numbers from a few years ago. Even though my squat today is heavier than back then, my leg press back then squashes my numbers today. Not sure how, am guessing it was a combination of doing the leg press all...the...time back then, plus I'm fairly certain my depth wasn't as good then as it is now, but I do know (thanks to a manic dedication to logging workouts) that I was doing sets of 20 with 7 plates, sets of 10 with 10 plates, and have a lifetime 3RM of 1,200# (12 plates per side, plus a 2.5# plate in the center to make the math work out).1 -
kinetixtrainer2 wrote: »Minion_training_program wrote: »Okey, first session done in the gym again after 4 weeks no gym and only 2 home workouts and recreative cycling
And i am humbled...
Was planning on doing 4 sets of 6-8 on Bench, DL and Squats at 60% of my 1RM (which clearly is not my 1RM i am capable off right now)
Ended up doing Bench at 70% for 3 sets of 8/9/8
Deadlift at 60% for 3 sets of 5
And started doing my squat warmups, and when i started doing my first set at 60% it felt so heavy...i was not even able to do more than 2 reps
Here below is my last warmup set.
A good thing though, they have a heel elevated tool now, so i used that for my squats, and holy *kitten*, i could notice when doing warmup sets that i got much deeper.
Here is a screenshot of the video of today:
To some this may not look much, but i could feel getting past the point i was used to.
Perhaps that is also a reason my squat felt heavier, dunno.
I just know, that i am gonna give it time to build up again with my heels elevated, even if that means starting with 1 plate again and slowly building up
Looks like good form Gus and sounds like you have a good mind set on your approach.
Thank you Chris.
I just need to remind myself that it takes time to build up strenght again and being away from lifting for 4 weeks is gonna mess with my strenght.
Definatly feeling it today though, it's walking funny thursday today2 -
lol Don't worry, I don't intend to get into a continual battle of "who lifted more" scenario. I just wanted to point out how an online conversation made its appearance into my real-life workout, lol.
Besides, my numbers today pale against my numbers from a few years ago. Even though my squat today is heavier than back then, my leg press back then squashes my numbers today. Not sure how, am guessing it was a combination of doing the leg press all...the...time back then, plus I'm fairly certain my depth wasn't as good then as it is now, but I do know (thanks to a manic dedication to logging workouts) that I was doing sets of 20 with 7 plates, sets of 10 with 10 plates, and have a lifetime 3RM of 1,200# (12 plates per side, plus a 2.5# plate in the center to make the math work out).
I wasn't getting into a who lifted more scenario. Though I was proud of crossing 600 for reps.
At no time have I lifted more than you, nor do I expect to ever lift more. I'm not about pissing contests. You've made it pretty clear that you can lift an elephant.0 -
Actually, according to my last leg day, I lifted the equivalent of 8 elephants, but who's counting? lol2
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Minion_training_program wrote: »I just need to remind myself that it takes time to build up strenght again and being away from lifting for 4 weeks is gonna mess with my strenght.
Definatly feeling it today though, it's walking funny thursday today
Away for 4 weeks, your strength will return in no time. Shouldn't take more than 3-4 weeks before you're back to what you were before the layoff, assuming the injury is healed. If it's still sore, then take your time ramping up, at least until you are no longer sore.
DOMS is just the body's way of "thanking" you for the time off, lol.0 -
So I am at the point i do can light upper body again. Did 65lbs on bench for 3 sets of 12... 😂.3
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Gotta start somewhere...1
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So, they got a mag row handle (if that is the correct name) in my gym now.
So much better to do lat pulldowns, since the grip is so much better.
And even better for my normal rows, since i have my hands rotated, and in a more natural position
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I’m 5 weeks into a calorie deficit. Still making strength gains with my program. Im happy with it!7 -
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kinetixtrainer2 wrote: »
Great work!1 -
KickassAmazon76 wrote: »kinetixtrainer2 wrote: »
Great work!
Thank you Sandy!0 -
Second week of slo-pitch... We played last night and tonight. I noticed tonight that my knee is swollen, even though its not hurting, nor do I remember hurting it. However, if I go to kneel, it feels like my kneecap is surrounded by fluid.
I'm really hoping it'll be all better by tomorrow because I need to do my week 4 day 1 squats/total body routine.
Pray to the iron gods that this is nothing. I have been seeing such good progress!3
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