To Infinity.... and Beyond!

[Hyde]

We do not speak of squats here

 

[Dustin07]

We do not speak of squats here

ha

Squats best number when getting back into this strength cycle was 300lbs
Best squat this year, which was also an all time best was 350. so I definitely added a PR to squats too, but as you know have let them fall back as I focus on pulls and bench.

a few weeks (maybe June?) back I did throw the bar on my back to practice and squatted in the low 300s with ease so while I have never had great squat numbers I don't think I've gone noticeably backwards with my focus being pull and bench centric at the moment...

 

[Hyde]

ha

Squats best number when getting back into this strength cycle was 300lbs
Best squat this year, which was also an all time best was 350. so I definitely added a PR to squats too, but as you know have let them fall back as I focus on pulls and bench.

a few weeks (maybe June?) back I did throw the bar on my back to practice and squatted in the low 300s with ease so while I have never had great squat numbers I don't think I've gone noticeably backwards with my focus being pull and bench centric at the moment...

A PR is a PR & you should be proud! It’s not the biggest squat in the world, but it’s the biggest squat of your life - that’s great news brother.

If bodyweight and maximal strength in squat or pull goes up over time, it’s not uncommon to see improvements in the other purely from the overlap in utilized musculature.

 

[Dustin07]

Bench
2 x 10 x 100
5 x 150, 200
1 x 235, 265, 285, 300 (PR)

Singlshot
1 x 315, 325, 335 (assisted)

Raw
9 x 235
18 x 185

Incline
3 x 10 x 135

Rope tricep extensions
3 x 15+

notes;
well I finally did it. I visualized that 300 for the last 4 days. had a plan in writing, and gorged myself on every carb I could find saturday, doubling down on sunday, for todays push.

finished my anabolic xt, and PA XT today. took double dose of epichaos and triton.

285 moved fast like a warm up rep. 300 was so fast and easy I almost went for 305 but said no, I don't want to fail today lets just stop there. I hit it. the pump was insane.

 

[Dustin07]

That is some good and obvious growth right there.

so today I was showing my lifting buddy how much wider I'm going on bench now, I think I'm at least an inch if not close to 2 inches wider on each side now. When I stood up he goes well ****, that's why. he's like I hadn't realized how much your back has exploded this year, you're at least an inch or two wider

I immediately thought of the gym meme

 

[akboom87]

Bench
2 x 10 x 100
5 x 150, 200
1 x 235, 265, 285, 300 (PR)

Singlshot
1 x 315, 325, 335 (assisted)

Raw
9 x 235
18 x 185

Incline
3 x 10 x 135

Rope tricep extensions
3 x 15+

notes;
well I finally did it. I visualized that 300 for the last 4 days. had a plan in writing, and gorged myself on every carb I could find saturday, doubling down on sunday, for todays push.

finished my anabolic xt, and PA XT today. took double dose of epichaos and triton.

285 moved fast like a warm up rep. 300 was so fast and easy I almost went for 305 but said no, I don't want to fail today lets just stop there. I hit it. the pump was insane.

Dude that’s an awesome PR congratulations!!!

 

[MrKleen73]

Congrats on the 300 315 is just around the corner. Keep focusing on bench and deads and by the time you hit yoour deads goal you might hit your 315 if 305 moved quickly.

Part of the bonus of going wider is shorter ROM, between that and giving you them gorilla pecs its a win win!

 

[Segansational]

I'm very much thinking of going for it today vs tomorrow since these are my only 2 lifting days and if I bench tomorrow it means pulls today, which will be more exhausting. Plus I have my lifting buddy today...

I tried like hell to eat as many carbs as possible this weekend. weighed in at about 197 this morning. We went to the Rainiers game yesterday with friends which beat me up a little sitting in the sun, I constantly felt reminded that I'm packing about 20lbs more than usual for summer time lol. I'm so ready for a cut. Basically here in the next week or few, marks the beginning of a 1 year strength/reverse diet cycle.

Looking back about a year ago:

Bench was a "grueling" 3 rep at 230 and top single I see is about 255.
Today 230 is a 9 rep set and top single is 295.

Deads were 3 x 365 and singles at 375 (LOL)
Today, top set was 4 x 425 and single at 475.

So a year of hard work has definitely proven itself.
Weight back then was 180-184.
Today is 192-197, top weight recorded being 200.

Some nice progression here! Always great to be able to look back at how far you've come!

 

[Dustin07]

Dude that’s an awesome PR congratulations!!!

Congrats on the 300 315 is just around the corner. Keep focusing on bench and deads and by the time you hit yoour deads goal you might hit your 315 if 305 moved quickly.

Part of the bonus of going wider is shorter ROM, between that and giving you them gorilla pecs its a win win!

Some nice progression here! Always great to be able to look back at how far you've come!

I appreciate it guys, that was a big win! pulled it off 2 months before turning 41 so technically I say I still hit 300 by 40.

 

[Hyde]

Great work man! Breaking the 3 barrier is a big milestone. It’s more than just a 5lb PR - it made you a 300lb bencher

 

[Dustin07]

It’s more than just a 5lb PR - it made you a 300lb bencher

Thanks homie!
it's true, I can finally legit say "300" instead of "about 300"

 

[dapack]

The change of programming and putting in the work is definitely paying off in big ways. 70 yrs and pulling that much weight, crazy.

 

[Dustin07]

The change of programming and putting in the work is definitely paying off in big ways. 70 yrs and pulling that much weight, crazy.

I sorta feel like I can take a breath finally. Today is 1 year since I started this new "cycle". We are going on a little weekend trip here in Puget sound tomorrow so I won't lift again until next week and it gives me time to think about the next step.

 

[SkRaw85]

I'm very much thinking of going for it today vs tomorrow since these are my only 2 lifting days and if I bench tomorrow it means pulls today, which will be more exhausting. Plus I have my lifting buddy today...

I tried like hell to eat as many carbs as possible this weekend. weighed in at about 197 this morning. We went to the Rainiers game yesterday with friends which beat me up a little sitting in the sun, I constantly felt reminded that I'm packing about 20lbs more than usual for summer time lol. I'm so ready for a cut. Basically here in the next week or few, marks the beginning of a 1 year strength/reverse diet cycle.

Looking back about a year ago:

Bench was a "grueling" 3 rep at 230 and top single I see is about 255.
Today 230 is a 9 rep set and top single is 295.

Deads were 3 x 365 and singles at 375 (LOL)
Today, top set was 4 x 425 and single at 475.

So a year of hard work has definitely proven itself.
Weight back then was 180-184.
Today is 192-197, top weight recorded being 200.

Smashing through wall buddy! I like where this is headed

 

[MrKleen73]

Hope you enjoy your getaway!

 

[Dustin07]

Leg ext
4 x 15

Leg curls
3 x 15-20

Power cleans
10 x 95
5 x 135, 165, 195

Deads
5 x 225, 275, 325, 375

BB rows
3 x 10 x 135

SS with
Ez bar curls
3 x 10+

LISS
30 min

Weight 197.6

Notes
First time pulling in roughly two weeks so I again am looking at some GPP with the cleans, working myself back in. I want to cut ten lbs since my bench goal was hit.

Left Weds on the boat, couple small adventures, around 110 nautical miles but made it home yesterday.

Pretty much ran all my supplements to completion only applying some Apex epichaos and ursa today. I still have some Triton and will now go through my lean edge from SNS and my cla during this short cut.

 

[Hyde]

You can definitely still get stronger on a slow cut on deadlift too! I mean if you stay fueled before & after deadlift day and take the cals from the rest of the week.

 

[Dustin07]

You can definitely still get stronger on a slow cut on deadlift too! I mean if you stay fueled before & after deadlift day and take the cals from the rest of the week.

That's what I'm planning / hoping for. I knew I needed the weight for bench but I was hoping if I prioritized that I could shift gears a bit. It's been a full year now on this strength cycle with almost pure consistency other than two weeks of ADF in May so I need a brief sanity break and... Man it's miserable getting winded so easy.


On a plus side, saw an ex employee at the gym today who I haven't seen since around January. He said holy **** you got huge lol. Then he backtracked and said, I mean in a good way in the right places



Make than about 15 guys and 0 girls to say that

 

[Segansational]

On a plus side, saw an ex employee at the gym today who I haven't seen since around January. He said holy **** you got huge lol. Then he backtracked and said, I mean in a good way in the right places

Make than about 15 guys and 0 girls to say that

I mean, it's that lift life. We take what we can get. 

 

[Dustin07]

Bench
10 x 95, 95, 135
3 x 175, 205, 225, 245, 265
18 x 155

Slingshot
5 x 275
12 x 235

Incline
10 x 95
3 x 8 x 135 (close grip)
*Wow*

Tricep pull downs
3 x 15

Superset with
(More) EZ bar curls
3 x 12-15

LISS
25 min

Notes
No spotter today, just aimed for a productive reasonable volume return to routine.

 

[dapack]

Bench
10 x 95, 95, 135
3 x 175, 205, 225, 245, 265
18 x 155

Slingshot
5 x 275
12 x 235

Incline
10 x 95
3 x 8 x 135 (close grip)
*Wow*

Tricep pull downs
3 x 15

Superset with
(More) EZ bar curls
3 x 12-15

LISS
25 min

Notes
No spotter today, just aimed for a productive reasonable volume return to routine.

What did you think about incline CGBP?

 

[Dustin07]

What did you think about incline CGBP?

the stretch left my tri's feeling a lot more "worked" than usual! holy cow after the first set I had to shake it out for a second, there was a good burn lol

 

[Hyde]

Consider putting your raw burnout set AFTER your heavier slanger work. You’ll have more energy left for the lockout work, and it will feel more natural than going down then back up in weight.

Incline closegrip is a great tricep builder.

 

[Dustin07]

Consider putting your raw burnout set AFTER your heavier slanger work. You’ll have more energy left for the lockout work, and it will feel more natural than going down then back up in weight.

it was, actually it always is as I'm stripping weights off the bar. My OCD just forced me to record all the raw lifts together and SS shots together, even though I normally record it the other way.

Incline closegrip is a great tricep builder.

The pump was insane. sorta cracking me up that suddenly half my work shirts are too tight in the arms.

 

[SkRaw85]

That's what I'm planning / hoping for. I knew I needed the weight for bench but I was hoping if I prioritized that I could shift gears a bit. It's been a full year now on this strength cycle with almost pure consistency other than two weeks of ADF in May so I need a brief sanity break and... Man it's miserable getting winded so easy.


On a plus side, saw an ex employee at the gym today who I haven't seen since around January. He said holy **** you got huge lol. Then he backtracked and said, I mean in a good way in the right places



Make than about 15 guys and 0 girls to say that

Guess it’s time to change teams

 

[MrKleen73]

Looks like a fun session!

 

[Dustin07]

Leg curls
3 x 20

Leg ext
3 x 20

Leg press
4 x 15

DB RDLs
3 x 10-12

Superset with
DB goblet squats
3 x 10


Squats
5 x 135, 185
3 x 235, 275
1 x 300
10 x 135

LISS
25 min

Notes
Wanted to throw down a legit squat day but couldn't get a rack. One warm up turned into two turned into a light weight day.

Still not a bad day. I don't think I've squatted since June. 300 was easy. I noticed I'm a little unstable but strength was there. Haven't practiced in months.


This weekend tore me up. After filling in the ditch from my new plumbing project I hauled and spread three loads of topsoil, seeded, new peat moss coverage and a late night wedding Saturday. Good to be back at it at some level.

 

[MrKleen73]

Dude, a 300lb squat after toasting your lower back with refilling that trench is more than enough... Good stuff Sir!

 

[Dustin07]

Dude, a 300lb squat after toasting your lower back with refilling that trench is more than enough... Good stuff Sir!

nailed it, lol. my lower back was trashed by Saturday night. I think my best squat is only like 350 but everything felt lighter than usual today, just unstable which is likely due to a lack of progress. going deep on leg squats at 360 I could feel my adductors getting worked so I'd like to spend some time developing those better and maybe widening my squats stance some.

really wanted to bench today, so that's why I squatted
its only been an hour or two and I already have DOMS lol

 

[Hyde]

its only been an hour or two and I already have DOMS lol

That’s how you know you’re in for it!

 

[MrKleen73]

nailed it, lol. my lower back was trashed by Saturday night. I think my best squat is only like 350 but everything felt lighter than usual today, just unstable which is likely due to a lack of progress. going deep on leg squats at 360 I could feel my adductors getting worked so I'd like to spend some time developing those better and maybe widening my squats stance some.

really wanted to bench today, so that's why I squatted
its only been an hour or two and I already have DOMS lol

I don't know if there is much better to build adductors than wider stance squats. back when I originally learned to football squat they always toasted my adductors. If you felt the deep stretch on them just do more of that and you will likely see some good progress in that regard.

 

[Dustin07]

I don't know if there is much better to build adductors than wider stance squats. back when I originally learned to football squat they always toasted my adductors. If you felt the deep stretch on them just do more of that and you will likely see some good progress in that regard.

I'm thinking like anything else, I'll study it, go light, and work my way into it like I did bench. My bench is a LOT wider than it was a year ago, but that's a year of me moving my width like a nails thickness out each session. a wide grip used to really irritate my shoulders, as did incline, but working at it at low weight and building up has eliminated all pain in those movements. Hopefully I do the same thing with squats.

BUT I've spent the last year studying deadlifts and bench. a wide stance on squats is a little perplexing in my head as I think about knee angles etc. so it will take some practice and probably watching a lot of other's doing it to really understand it.

 

[Hyde]

I'm thinking like anything else, I'll study it, go light, and work my way into it like I did bench. My bench is a LOT wider than it was a year ago, but that's a year of me moving my width like a nails thickness out each session. a wide grip used to really irritate my shoulders, as did incline, but working at it at low weight and building up has eliminated all pain in those movements. Hopefully I do the same thing with squats.

BUT I've spent the last year studying deadlifts and bench. a wide stance on squats is a little perplexing in my head as I think about knee angles etc. so it will take some practice and probably watching a lot of other's doing it to really understand it.

My ART guy said the reason I have been tearing my adductor is I was squatting too deep & too wide - I was buttwinking, and then I would lose all of my glute drive out of the very bottom and shifting it onto my adductors to initially reverse the weight. I moved my stance back in some months ago which has protected things, but the gist is you have to watch your depth the wider you squat.

 

[GreenMachineX]

I'm thinking like anything else, I'll study it, go light, and work my way into it like I did bench. My bench is a LOT wider than it was a year ago, but that's a year of me moving my width like a nails thickness out each session. a wide grip used to really irritate my shoulders, as did incline, but working at it at low weight and building up has eliminated all pain in those movements. Hopefully I do the same thing with squats.

BUT I've spent the last year studying deadlifts and bench. a wide stance on squats is a little perplexing in my head as I think about knee angles etc. so it will take some practice and probably watching a lot of other's doing it to really understand it.

How wide are you benching? To the break or space in the knurling? I used to bench with my index fingeron the space in the knurling which was super wide. Now my pinkies are like an inch inside the knurling.

Edit: I say that to say I was so much stronger with that wide grip.

 

[Dustin07]

My ART guy said the reason I have been tearing my adductor is I was squatting too deep & too wide - I was buttwinking, and then I would lose all of my glute drive out of the very bottom and shifting it onto my adductors to initially reverse the weight. I moved my stance back in some months ago which has protected things, but the gist is you have to watch your depth the wider you squat.

from what I have seen your squat still looks wider than mine and aside from the 60lbs I think we have similar bone structure (I *think*). When I first got into oly lifting I was squatting a2g just out of routine (serious buttwink) from going too deep catching the snatch. Then I started squatting too shallow and collapsing. I think after a year of throwing in good mornings I have enough upper body posture that I'm hitting the right depth without a buttwink finally, BUT, I can tell my adductors are a weak spot and it seems like I'm excluding some muscles that could possibly help join the party.

How wide are you benching? To the break or space in the knurling? I used to bench with my index fingeron the space in the knurling which was super wide. Now my pinkies are like an inch inside the knurling.

Edit: I say that to say I was so much stronger with that wide grip.

I used to start with my thumbs in pointed to each other on the edge of the inner knurling to get an even location, then I'd wrap them. I realized that my bench is only a bit wider than a lot of guys CGBP. My pinky back then would have been in between the rings / knurl marks at that point. Now, I have no issue going ring finger on the rings and I can warm up a bit wider than that.

 

[Dustin07]

Edit: I say that to say I was so much stronger with that wide grip.

I can't say that I'm stronger or weaker with the wider grip, but my bench has gone up simultaneously with my grip developing wider. I have definitely noticed the best pec development I've ever had in my life and the only things that have really changed in 20 years is wider grip and adding in more inclines. (well, and heavier bench)

 

[MrKleen73]

I can't say that I'm stronger or weaker with the wider grip, but my bench has gone up simultaneously with my grip developing wider. I have definitely noticed the best pec development I've ever had in my life and the only things that have really changed in 20 years is wider grip and adding in more inclines. (well, and heavier bench)

Once used to going wider it makes sense that going wider is going to be your better lift unless injured or something. Every inch you move your hands out shortens the distance the bar has to travel to reach lockout by a decent amount.

 

[Dustin07]

Before and after grips width basically

 

[Dustin07]

Bench
2 x 10 x 105
10 x 145
5 x 185, 225

Slingshot
3 x 255, 285, 300 (1 assisted)

Raw
2 x 265
7 x 225
20 x 135

Inclines
8 x 105, 135, 155

Tri rope pushdowns
3 x 15

Superset with

Lateral shoulder raises
12 x 30s, 35s, 40s

Dips
3 x 12

LISS
25 min


Notes
Carbed up today but still felt slow, sorta a bizarre sensation like someone turned up the gravity in the gym today, bench felt not...heavy, but like molasses

Got that tingly runners high feeling on the laterals, lol.

Yesterday's DOMs aren't super painful, just feels like my legs won't move

Also realized my middle finger is on the ring for bench now, not ring finger @GreenMachineX

 

[Dustin07]

Omg the leg DOMs have arrived

 

[MrKleen73]

Omg the leg DOMs have arrived

WooHoo! The only pain that let's you know you did something right!

 

[Dustin07]

DB RDLs
3 x 10-13

SS with DB curls
3 x 15

Ez bar curls
5 x 15

Deads
10 x 205, 205
3 x 245, 285, 325, 365
1 x 395 (honestly the grip was like grease)
10 x 225

T bar rows
3 x 10-12

LISS
15 min


Notes
Got stuck waiting again so joined a gal 1rm'ing there at the 205. Feels douchy to jump in and do ten but needed to warm up

Ran out of chalk and these worn barbells are tough to grip once I start sweating!

 

[Dustin07]

Couple of notes on products I've tried recently:

Ursa Major:
I'm not sure I noticed anything, but I'm running a second cycle. the benefits seem positive even if I don't "feel" them.

Flashpoint.
I actually liked the smell of this one but I'm not sure I reacted to it.

Mass Shift
This one I'm a little confused about and thinking of running again. It seemed to have a positive digestive effect on me. I'm still learning more about the product though.

Epichaos + Triton
These two, as of this morning, I didn't really think did anything. But I think applying them 30-60 minutes PreWO is a game changer. today, again, I got a massive runners high during my curls and t bar rows. I got the tingles and it was bizarre. great pump as well.

That said, the one drawback for these unfortunately for me has been the scent and texture. I just can't get the product to dry enough to where it doesn't stick to my shirt some and the scent becomes musty and lingers for a long time. I have a third bottle of Alpha Gel coming in from Steve soon so I'm looking forward to testing the texture on that again. I did give myself 2 pumps of Ultra Hard on my bench day for fun and I noticed that while it was very watery, it dried and dissipated very fast.

It's interesting how the Apex, XPG, and Iconic products all have very different delivery styles and scents. Right now XPG is my favorite.

 

[SkRaw85]

Once used to going wider it makes sense that going wider is going to be your better lift unless injured or something. Every inch you move your hands out shortens the distance the bar has to travel to reach lockout by a decent amount.

Was going to say exactly this. Wider=shorter ROM but with the caveat of more potential for injury. It’s a fine line.

 

[SkRaw85]

Couple of notes on products I've tried recently:

Ursa Major:
I'm not sure I noticed anything, but I'm running a second cycle. the benefits seem positive even if I don't "feel" them.

Flashpoint.
I actually liked the smell of this one but I'm not sure I reacted to it.

Mass Shift
This one I'm a little confused about and thinking of running again. It seemed to have a positive digestive effect on me. I'm still learning more about the product though.

Epichaos + Triton
These two, as of this morning, I didn't really think did anything. But I think applying them 30-60 minutes PreWO is a game changer. today, again, I got a massive runners high during my curls and t bar rows. I got the tingles and it was bizarre. great pump as well.

That said, the one drawback for these unfortunately for me has been the scent and texture. I just can't get the product to dry enough to where it doesn't stick to my shirt some and the scent becomes musty and lingers for a long time. I have a third bottle of Alpha Gel coming in from Steve soon so I'm looking forward to testing the texture on that again. I did give myself 2 pumps of Ultra Hard on my bench day for fun and I noticed that while it was very watery, it dried and dissipated very fast.

It's interesting how the Apex, XPG, and Iconic products all have very different delivery styles and scents. Right now XPG is my favorite.

I’ve recently been a fan of TDs applied to inner thighs so if doesn’t really create the shirt stick effect

 

[Dustin07]

Was going to say exactly this. Wider=shorter ROM but with the caveat of more potential for injury. It’s a fine line.

yeah for sure. I like to test how wide I can go with an empty bar for like 20 reps, then 95lbs or 105lbs been doing 2 x 10 at different grips to find my sweet spot for the day. as the weight goes up I feel like my body naturally finds a spot that feels the most sturdy now, much better than before. but my back has grown a bit wider as well with the extra 15lbs i put on so I think size is playing a huge role

I’ve recently been a fan of TDs applied to inner thighs so if doesn’t really create the shirt stick effect

I did that with the Sustain Alpha but I found that to be the one part of my body that gets easily irritated and dried out by the topicals. it would get painfully itchy.

 

[Dustin07]

My body is beat to holy hell today.
Saturday was a pretty chill day with the wife, up to the boat show to explore (amazing how much they cleaned up Seattle for the all-star game and taylor swift concerts, lol).

Sunday though I took my ball paintballing again to our favorite little outdoor place. they have like a dozen courses, all of them outdoors in the woods with rocks, creeks, trees, structures etc. we played for hours and by the time I got home my legs were killing me from 3hrs of sprints, lunges, and 20 minute squats sitting crouched as 12yr olds buzz my face with a barrage of paint.

Finished the day with a shitload more shoveling, still wrapping up aspects of that plumbing project.

Notes for the experience? I am throwing away my last pair of Reebok nanos. They are pure dogshit shoes, they always were, I always hated them. they had a cultish following and are completely useless garbage pieces of crap with flat soles that absorb every drop of water from the concrete like a sponge. most of my foot and leg pain today is no doubt from those garbage shoes lol.

 

[Dustin07]

but paintball kicks ass.

 

[Hyde]

Sounds like a great time!

In defense of the Nanos…they’re not made for anything beyond gym use. That was a bad move wearing them for outdoors! A trail shoe would have probably served you better.

 

[MrKleen73]

Sounds like you had a blast with the boy, those are the best times. Enjoying an activity with one of your kids is just awesome!