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Training log revamp ROUND 3 lol

Flat bench 225×12, 275×5, 315×1, 225×12 rp4
High incline db press 80's×15×4, dropset 40's ×15
20° incline db fly 40's ×15×3
Db skull crushers
Db close grip
Rotator cuff stuff and light side laterals between sets of triceps exercises

Heavy bag 3×3min rounds

Light jog up the block and walk back

Gotta work today through Sunday and won't make the gym. So I'm thinking tomorrow evening I drag a barbell and some db out of my basement and do some kind of full body training outside with my son. Or at least have him watch and try to practice exercise form.

Morning weight 210.1

I'm noticing my squats and deadlifts are seeing progress and bench feels heavy lately. I did stop doing flat bench for the month of April (not for any specific reason) just skipped it for incline Smith and Machine chest presses for a couple weeks so maybe that's why?

Obviously I can't expect to get stronger at everything while building muscle and loosing bodyfat but honestly, if my bench was feeling strong right now I'd be hitting a homerun because everything else is going my way.

Little worried about my gear order, normally comes within like 3 days, today is day 5 or 6 I think, which is nothing but I guess I'm always worried it won't arrive until it arrives
 
Smont said:
Flat bench 225×12, 275×5, 315×1, 225×12 rp4
High incline db press 80's×15×4, dropset 40's ×15
20° incline db fly 40's ×15×3
Db skull crushers
Db close grip
Rotator cuff stuff and light side laterals between sets of triceps exercises

Heavy bag 3×3min rounds

Light jog up the block and walk back

Gotta work today through Sunday and won't make the gym. So I'm thinking tomorrow evening I drag a barbell and some db out of my basement and do some kind of full body training outside with my son. Or at least have him watch and try to practice exercise form.

Morning weight 210.1

I'm noticing my squats and deadlifts are seeing progress and bench feels heavy lately. I did stop doing flat bench for the month of April (not for any specific reason) just skipped it for incline Smith and Machine chest presses for a couple weeks so maybe that's why?

Obviously I can't expect to get stronger at everything while building muscle and loosing bodyfat but honestly, if my bench was feeling strong right now I'd be hitting a homerun because everything else is going my way.

Little worried about my gear order, normally comes within like 3 days, today is day 5 or 6 I think, which is nothing but I guess I'm always worried it won't arrive until it arrives
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You're bench looks strong to me but obviously you would know better than me. Good idea with the doing some sort of full body routine in the basement. Between the food and gear any type of training will be good it just won't be as optimal as the gym obviously
 
Mikereyn513 said:
You're bench looks strong to me but obviously you would know better than me. Good idea with the doing some sort of full body routine in the basement. Between the food and gear any type of training will be good it just won't be as optimal as the gym obviously
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I can do just about as much at home as i can at the gym but -machines, i can probably get a better workout then a PF style gym for sure. I have barbells, dumbells, cables, 500 pounds in plates, a chin up bar, a power rack, ect.

As far as bench goes, it's down significantly. In October I benched 225 for 28 reps and 370 for a single.

On my birthday in March I got 315×8, the first 6 were smooth too.

Yesterday 275 felt like 315 and 315 felt like 350. And my reps with 225 were way down obviously. Now to be clear or transparent, I'm pressing like a bodybuilder Yesterday and not like a powerlifter, but still, significant drop in strength or at least how it felt. (Didn't have a spot tho and that also makes a big difference for me)
 
In the bigger scheme of things I'm always trying to improve strength on compounds, not directly for muscle growth but so the heavier weights transfer over to hypertrophy sets.

If I'm benching 3 plates, squatting 4 and deadlift 5 I know it's good strength, but if I can eventually be pressing 4, squatting 5 and deadlift 6 then I'm gonna be significantly bigger after using those increased weights in bodybuilding rep ranges.

I've also never had any interest in just being a show horse. I always wanna be the go horse. I wanna be as strong as I look and have the mobility and endurance and power to throw down weather it's in the boxing ring or on the mat or even in the street.

Not that I'm looking to go fight ppl, but I cant lie, when you grow up wrestling and boxing and if your into those things then the idea of loosing those abilities bothers you.

I've seen some big jacked dudes get knocked out by guys that look like there here to fix your computer. I'm not ever gonna be that guy lol
 
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That’s a good workout…. I know what your talking about trying to increase strength and it transitioning to your hypertrophy work. That’s kind of the mindset I have too. I guess that’s why I like that style of training too, kind of the powerbuild type workouts.
 
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Smont said:
I can do just about as much at home as i can at the gym but -machines, i can probably get a better workout then a PF style gym for sure. I have barbells, dumbells, cables, 500 pounds in plates, a chin up bar, a power rack, ect.

As far as bench goes, it's down significantly. In October I benched 225 for 28 reps and 370 for a single.

On my birthday in March I got 315×8, the first 6 were smooth too.

Yesterday 275 felt like 315 and 315 felt like 350. And my reps with 225 were way down obviously. Now to be clear or transparent, I'm pressing like a bodybuilder Yesterday and not like a powerlifter, but still, significant drop in strength or at least how it felt. (Didn't have a spot tho and that also makes a big difference for me)
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Oh okay now I see what you mean now that I have a reference point. 225×28 is Hella gnarly that's NFL combine numbers bro
 
Based on all of your posts, you should start benching like a powerlifter then.

Flat bench is an overly stressful, risky movement for hypertrophy done untucked, beyond light rep ranges. And you obviously care about your bench number, and a power style obviously builds tremendous mass done for enough volume - it’s just not as pec-focused. There are so many better accessories you will use for extra pec development like the DB work, flies, inclines, dips, push-ups, hex press.

Also, if gear or bodyweight isn’t really climbing and bench is just maintaining while squat and deadlift are climbing, that’s about as good as you can hope for - you’re doing great. The total is climbing, so you’re getting stronger overall. Plus it’s actually difficult often to even raise both squat and deadlift much at the same time for more seasoned powerlifters.

I have always been a bit more interested in performance over aesthetics, with cars or humans. Both are great to experience, but looking awesome isn’t quite as enjoyable as doing something awesome.
 
Smont said:
In the bigger scheme of things I'm always trying to improve strength on compounds, not directly for muscle growth but so the heavier weights transfer over to hypertrophy sets.

If I'm benching 3 plates, squatting 4 and deadlift 5 I know it's good strength, but if I can eventually be pressing 4, squatting 5 and deadlift 6 then I'm gonna be significantly bigger after using those increased weights in bodybuilding rep ranges.

I've also never had any interest in just being a show horse. I always wanna be the go horse. I wanna be as strong as I look and have the mobility and endurance and power to throw down weather it's in the boxing ring or on the mat or even in the street.

Not that I'm looking to go fight ppl, but I cant lie, when you grow up wrestling and boxing and if your into those things then the idea of loosing those abilities bothers you.

I've seen some big jacked dudes get knocked out by guys that look like there here to fix your computer. I'm not ever gonna be that guy lol
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Don't be jacked and problem solved 💁‍♀️

Lol, jk. That's kind of my approach as well, coming from more of a sports background turned to gym rat. I often find myself aiming for to many things at once though. I would like to be big, lean, strong, explosive, have good cardio, mobile and agile. But since I'm none of things currently, I probably should try to specify to some area for a while, lol
 
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Mikereyn513 said:
Oh okay now I see what you mean now that I have a reference point. 225×28 is Hella gnarly that's NFL combine numbers bro
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It's funny you say that. One of the reasons I have gone for max reps with 225 is simply because ppl were like NFL players don't even do x amount of reps so you can't. Well, NFL players are football players, not power lifters or bench press specialists. Not that I'm a specialist at it but I train it frequently with the goal of getting better at it. I bet most 210lb running backs and defensive backs also don't bench 350-400lbs but there's guys that are bench specialists that weigh 150lbs putting up those numbers and more.
 
A lot of your athleticism can be maintained while lifting for hypertrophy style training by being explosive during the concentric. However, like Hyde, I was also going to recommend you go back to the PL Style bench if you can do that instead. The added volume will handle the growth, and you can use the accessories for more chest stimulation for the pecs. Your bench numbers will climb, your lats get a little more work with the PL bench and it is obviously safer for pushing the weight.
 
So, from what I'm gathering....Smont is going to attempt to walk on an NFL team...I think he has a shot.
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Smont said:
It's funny you say that. One of the reasons I have gone for max reps with 225 is simply because ppl were like NFL players don't even do x amount of reps so you can't. Well, NFL players are football players, not power lifters or bench press specialists. Not that I'm a specialist at it but I train it frequently with the goal of getting better at it. I bet most 210lb running backs and defensive backs also don't bench 350-400lbs but there's guys that are bench specialists that weigh 150lbs putting up those numbers and more.
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I would imagine getting ready for the combine everyone trains for maximum reps on 225 since that is one of the major benchmarks for the combine. Yet, you are right most of them are not bench specialists.
 
manifesto said:
So, from what I'm gathering....Smont is going to attempt to walk on an NFL team...I think he has a shot.
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If Donovan can do it whilst starting every morning with McGriddles, smont gonna take over the whole organization.
 
MrKleen73 said:
I would imagine getting ready for the combine everyone trains for maximum reps on 225 since that is one of the major benchmarks for the combine. Yet, you are right most of them are not bench specialists.
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Yep, and the guys that are 200 to 215 lbs like defensive backs are more concerned with running a 4.3 sec 40 than benching 225 for 25 reps. Now there are linemen benching 225 for 30 to 45 reps, but they are also 285 lbs to 300+ and that’s not a fair comparison.
Although the Georgia Bulldogs have a running back that squats in the 600s, but that dude is a freak and definitely not the norm.
 
MrKleen73 said:
I would imagine getting ready for the combine everyone trains for maximum reps on 225 since that is one of the major benchmarks for the combine. Yet, you are right most of them are not bench specialists.
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Pro tip from Bill Gillespie: when you train for the combine, you need to train max reps in the 35-45 second range, regardless of weight used. After that, you are outside the constraints of the relevant energy system, so you are better off training with a weight you can handle the full time period and working that up than using 225 arbitrarily and maybe failing sooner than 35 seconds.
 
Hyde said:
Pro tip from Bill Gillespie: when you train for the combine, you need to train max reps in the 35-45 second range, regardless of weight used. After that, you are outside the constraints of the relevant energy system, so you are better off training with a weight you can handle the full time period and working that up than using 225 arbitrarily and maybe failing sooner than 35 seconds.
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Makes sense!
 
manifesto said:
So, from what I'm gathering....Smont is going to attempt to walk on an NFL team...I think he has a shot.
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And if that doesn't pan out, he can bulk up and go for pro wrestling.

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Especially since he already has experience on wrastling.
 
gphagan1 said:
Yep, and the guys that are 200 to 215 lbs like defensive backs are more concerned with running a 4.3 sec 40 than benching 225 for 25 reps. Now there are linemen benching 225 for 30 to 45 reps, but they are also 285 lbs to 300+ and that’s not a fair comparison.
Although the Georgia Bulldogs have a running back that squats in the 600s, but that dude is a freak and definitely not the norm.
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Saquon Barkley the running back fir the giants set every power lifting record while at Penn state as a running back!! Dude was squatting 600 for reps at like 210 shredded. His quads look like Kai greens do in the off-season
 
Hyde said:
Pro tip from Bill Gillespie: when you train for the combine, you need to train max reps in the 35-45 second range, regardless of weight used. After that, you are outside the constraints of the relevant energy system, so you are better off training with a weight you can handle the full time period and working that up than using 225 arbitrarily and maybe failing sooner than 35 seconds.
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I just wanna get jacked..that's too complicated. Just give me meat and rice gear and some hammer strength machines...I'm good lol
 
Quick question scince everyone is here..I have some stampede from AA en route. Vigorous Steve said to pin it bi laterally. Can I draw a cc into my gear pin and then backload a slin pin. There's no way I could stick a 1 1/2" 25g needle in my pecs or biceps. But I do a ppl right now so I guess if I did my delts it would still go systemic for chest and tris. Would a slin pin even be long enough?
 
Mikereyn513 said:
Quick question scince everyone is here..I have some stampede from AA en route. Vigorous Steve said to pin it bi laterally. Can I draw a cc into my gear pin and then backload a slin pin. There's no way I could stick a 1 1/2" 25g needle in my pecs or biceps. But I do a ppl right now so I guess if I did my delts it would still go systemic for chest and tris. Would a slin pin even be long enough?
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Slin should be long enough...just bury it in there
 
That's what she said....
 
Mikereyn513 said:
Quick question scince everyone is here..I have some stampede from AA en route. Vigorous Steve said to pin it bi laterally. Can I draw a cc into my gear pin and then backload a slin pin. There's no way I could stick a 1 1/2" 25g needle in my pecs or biceps. But I do a ppl right now so I guess if I did my delts it would still go systemic for chest and tris. Would a slin pin even be long enough?
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None of those ingredients are local on any meaningful level…and the dose of AMP is absolutely trivial. Idk what Steve is smoking if he said that.

That being said, I use a 27g 1/2” all the time if doing a slinpin. If I wanted to use a 3cc barrel, I twist on a 26g 5/8th or 25g 1” depending on where it’s going.
 
Hyde said:
None of those ingredients are local on any meaningful level…and the dose of AMP is absolutely trivial. Idk what Steve is smoking if he said that.

That being said, I use a 27g 1/2” all the time if doing a slinpin. If I wanted to use a 3cc barrel, I twist on a 26g 5/8th or 25g 1” depending on where it’s going.
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Dude is smart. But he has been on the sperm rebuild protocol lately and perhaps that pays some?
 
SkRaw85 said:
Dude is smart. But he has been on the sperm rebuild protocol lately and perhaps that pays some?
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Yeah he’s shilling for them. Stampede honest to God is decent, I mean it is a little better than using straight L-Carn of same dose preWO, but it’s definitely not worth the price.
 
MrKleen73 said:
I would imagine getting ready for the combine everyone trains for maximum reps on 225 since that is one of the major benchmarks for the combine. Yet, you are right most of them are not bench specialists.
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I'd imagine so too, but there training for the combine, not training it as there sport. Even if they trained it for all 4 years of college, how many ppl train for something for only 4 years and become the best in the world at what there doing. It's no different then just someone picking a exercise and telling a high-school senior to start training it, were gonna test it in 4 years. All I'm getting at is a lot of ppl think there rep count on 225 is like a gold standard or something and it's far from it. It's just a little side thing there doing
 
Hyde said:
Yeah he’s shilling for them. Stampede honest to God is decent, I mean it is a little better than using straight L-Carn of same dose preWO, but it’s definitely not worth the price.
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He is and I was very surprised to see him do that. There's a few ppl that are really pushing for AA hard lately.
 
Smont said:
I'd imagine so too, but there training for the combine, not training it as there sport. Even if they trained it for all 4 years of college, how many ppl train for something for only 4 years and become the best in the world at what there doing. It's no different then just someone picking a exercise and telling a high-school senior to start training it, were gonna test it in 4 years. All I'm getting at is a lot of ppl think there rep count on 225 is like a gold standard or something and it's far from it. It's just a little side thing there doing
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Yeah, I don't think it is too big a deal but it is just the desire to be impressive especially since the good numbers tend to go viral and garner a lot of attention online nowadays. At least among us meat heads!
 
Just wanna give you guys a heads up..as you know I'm a huge fan of Justin Harris but I ordered one if those chicken rice repeat t shirts from his website and it's the biggest piece of crap t shirt. I've seen better quality at swap meets or county fairs. Obviously 1st detachment isn't in the business of apparel but still for 28.99 yiu gotta come better than that 🤦‍♂️
 
That
Mikereyn513 said:
Just wanna give you guys a heads up..as you know I'm a huge fan of Justin Harris but I ordered one if those chicken rice repeat t shirts from his website and it's the biggest piece of crap t shirt. I've seen better quality at swap meets or county fairs. Obviously 1st detachment isn't in the business of apparel but still for 28.99 yiu gotta come better than that 🤦‍♂️
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That sucks
 
MrKleen73 said:
Yeah, I don't think it is too big a deal but it is just the desire to be impressive especially since the good numbers tend to go viral and garner a lot of attention online nowadays. At least among us meat heads!
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Oh, just for the heck of it I set the phone up this morning and used the voice command to take a picture and it works great, I can't believe I always forget about that. But at least now I can put some time aside to get some good pictures, I need a shave and a tan tho lol, winter faded out my skin color.
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I feel like I'm very bulky look and a little bloated, I noticed this morning when I took my socks off it looked like I was cutting off circulation to my feet.
 
Smont said:
Oh, just for the heck of it I set the phone up this morning and used the voice command to take a picture and it works great, I can't believe I always forget about that. But at least now I can put some time aside to get some good pictures, I need a shave and a tan tho lol, winter faded out my skin color.
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I feel like I'm very bulky look and a little bloated, I noticed this morning when I took my socks off it looked like I was cutting off circulation to my feet.
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Looking strong 👍
 
Smont said:
Oh, just for the heck of it I set the phone up this morning and used the voice command to take a picture and it works great, I can't believe I always forget about that. But at least now I can put some time aside to get some good pictures, I need a shave and a tan tho lol, winter faded out my skin color.
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I feel like I'm very bulky look and a little bloated, I noticed this morning when I took my socks off it looked like I was cutting off circulation to my feet.
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Still looking strong and vascular.💪
 
Looking thick and jacked Sir!
 
Smont said:
Oh, just for the heck of it I set the phone up this morning and used the voice command to take a picture and it works great, I can't believe I always forget about that. But at least now I can put some time aside to get some good pictures, I need a shave and a tan tho lol, winter faded out my skin color.
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I feel like I'm very bulky look and a little bloated, I noticed this morning when I took my socks off it looked like I was cutting off circulation to my feet.
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How is the midsection looking?
 
Smont said:
Oh, just for the heck of it I set the phone up this morning and used the voice command to take a picture and it works great, I can't believe I always forget about that. But at least now I can put some time aside to get some good pictures, I need a shave and a tan tho lol, winter faded out my skin color.
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I feel like I'm very bulky look and a little bloated, I noticed this morning when I took my socks off it looked like I was cutting off circulation to my feet.
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Dude that's a legit 212 to me. You're still solid af and vascular. Like you said you may need to tidy some things up here and there but other than that you're gtg...except for those Grey hairs in your goatee Bwahahaha
 
manifesto said:
How is the midsection looking?
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Visible abs but not ripped. I honestly done care about having abs. I don't let them ever fully dissappear but I don't strive to ever be under 10% unless it's for a specific reason. I'm probably about 10lbs over what I consider beach ready. I'm sure I'm "beach ready" right now by normal standards
 
Smont said:
Visible abs but not ripped. I honestly done care about having abs. I don't let them ever fully dissappear but I don't strive to ever be under 10% unless it's for a specific reason. I'm probably about 10lbs over what I consider beach ready. I'm sure I'm "beach ready" right now by normal standards
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Yeah, looking good bro.

Alot of sloppy azz dad's our age out there
 
I've gotten to where I just like to stay ripped year around. If I wanted to I could eat a little more and be 220 no problem.

I just like the ripped look. Shows more discipline in my opinion.
 
manifesto said:
I've gotten to where I just like to stay ripped year around. If I wanted to I could eat a little more and be 220 no problem.

I just like the ripped look. Shows more discipline in my opinion.
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I like food 2 much lol. My ideal physique is probably similar to yours tho. 220-230 with a 6 pack and vascularity. Not shredded bet really lean. I don't know if you've ever heard of rorry lidelmyer, but I've always thought he had a ideal man's Physique,. About as big as you can be without being a total freakshow.

Slightly higher bf then this, something that looks great but more maintainableInvalid Link Removed
 
Smont said:
I like food 2 much lol. My ideal physique is probably similar to yours tho. 220-230 with a 6 pack and vascularity. Not shredded bet really lean. I don't know if you've ever heard of rorry lidelmyer, but I've always thought he had a ideal man's Physique,. About as big as you can be without being a total freakshow.

Slightly higher bf then this, something that looks great but more maintainableInvalid Link Removed
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I haven't heard of him, but i agree...that is an awesome look!

Right after I made that post earlier about staying lean, my wife brought home donuts...smh

I smashed 3 of those things in record time
 
I just did a huge shot L Carnitine...hoping to shuttle some of those donuts in the muscles 🙏
 
manifesto said:
I haven't heard of him, but i agree...that is an awesome look!

Right after I made that post earlier about staying lean, my wife brought home donuts...smh

I smashed 3 of those things in record time
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I don't believe he ever turned pro. I actually came across him as a 60 something year old man making youtube videos on training and I went looking to learn more about him. He still trains today or at least till recently cus he was making videos at least 3 years ago

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manifesto said:
I haven't heard of him, but i agree...that is an awesome look!

Right after I made that post earlier about staying lean, my wife brought home donuts...smh

I smashed 3 of those things in record time
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Smont said:
I like food 2 much lol. My ideal physique is probably similar to yours tho. 220-230 with a 6 pack and vascularity. Not shredded bet really lean. I don't know if you've ever heard of rorry lidelmyer, but I've always thought he had a ideal man's Physique,. About as big as you can be without being a total freakshow.

Slightly higher bf then this, something that looks great but more maintainableInvalid Link Removed
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Looks like a bigger version of frank Zane ( and better IMO)
 
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