Great movie, and scene!!!!I doubt this will help w body fat but if ever in San Francisco…
Great movie, and scene!!!!I doubt this will help w body fat but if ever in San Francisco…
The good 'ol daysI doubt this will help w body fat but if ever in San Francisco…
Weird, but I get it. I think I most recently left off with pauses at bottom around 250lbs x 5 reps, so I opted on the conservative side with 225 x 3x5 on the spottos until I can get the feel for them. rep 5 for each was a challenge. They definitely feel like they would contribute to better coordination and control through the whole lift since I can't simply anticipate momentum in any direction.How did the Spoto’s feel?
Yeah removing that momentum is a different animal.Weird, but I get it. I think I most recently left off with pauses at bottom around 250lbs x 5 reps, so I opted on the conservative side with 225 x 3x5 on the spottos until I can get the feel for them. rep 5 for each was a challenge. They definitely feel like they would contribute to better coordination and control through the whole lift since I can't simply anticipate momentum in any direction.
Ahhhh, yes the wonderful Bioelectric Impedance Analysis method of body fat measurement. It is about as accurate as guessing someone's gender in San Francisco is, it is only going to be right on occasion.
That's interesting, I have always felt like BB training was the harder, and more grueling out of the 2. Shorter rest periods, more volume, more burning in muscles, and they are normally closer to failure than a well thought out powerlifting program ever gets unless it includes an AMRAP or a Max attempt of some sort. I think bottom line though, what you are putting into it is what makes them easier, and or harder than one another. I would also imagine that XFit is probably harder than both due to the entire body being involved, even shorter rest periods, and i do believe they do a lot of volume as well correct?SO paid my wife's coach yesterday and saw her break down and plan. Honestly it looks fantastic. It's very obviously bb/physique focused rather than say PL or oly for obvious reasons but well thought out.
In my head bodybuilding was always the easier training in the gym over PL or say Xfit
But the nutritional aspect of course is the area where it is suddenly 10x harder.
her lifting days look awesome, effective, and "easier", but the real grind will be the daily food prep. I love the approach her coach has, should have killer results.
Good points!That's interesting, I have always felt like BB training was the harder, and more grueling out of the 2. Shorter rest periods, more volume, more burning in muscles, and they are normally closer to failure than a well thought out powerlifting program ever gets unless it includes an AMRAP or a Max attempt of some sort. I think bottom line though, what you are putting into it is what makes them easier, and or harder than one another. I would also imagine that XFit is probably harder than both due to the entire body being involved, even shorter rest periods, and i do believe they do a lot of volume as well correct?
Ya all of them are just different "flavors" in my mind. Definitely feel some of the bodybuilding stuff would be tougher in the sense of proximity to failure, while CF just takes much longer due to sessions with so much endurance focusing. Mentally I think bodybuilding seems tougher because progress is much more "subjective" and maybe harder to constantly measure compared to something like your s/b/dl or in CF you can trick yourself into thinking you are making progress due to it being easy to get lost of the main goal with basically endless points to measure.That's interesting, I have always felt like BB training was the harder, and more grueling out of the 2. Shorter rest periods, more volume, more burning in muscles, and they are normally closer to failure than a well thought out powerlifting program ever gets unless it includes an AMRAP or a Max attempt of some sort. I think bottom line though, what you are putting into it is what makes them easier, and or harder than one another. I would also imagine that XFit is probably harder than both due to the entire body being involved, even shorter rest periods, and i do believe they do a lot of volume as well correct?
that right there might be the nail on the head. I have always found 1rm training, AMRAP, endurance, etc training to be excruciating, whereas any form of BB style lifting to me has always been more enjoyable. All three leave me in a puddle of sweat.Guess it just depends on what one has the predisposition to I guess
Nice session, hopefully the foot heals soon! Even the All out pre I work up a heck of a sweat!!Leg ext
5 x 12
Leg curls
4 x 12
Adductor machine
4 x 20 - ascending weight
Back squats
5 x 135, 185, 225
10 x 135
Front squats
3 x 10 x 95
Cardio
Row - 2000m
Bike - 12 min
Notes
Weight 196.5
Heck of a time getting a barbell again today. But I wanted to go easy on that left foot anyways, it still a bit tender. Getting sweaty as hell towards the tail end of this all out sweat run.
Nice session, hopefully the foot heals soon! Even the All out pre I work up a heck of a sweat!!
Get em! LOL“Return of the Slingshot”
this hasn't been my experience, I haven't found it to be exhaustive at all and typically back off sets are far better when I do sling shot work, the only reason I don't do more, or heavier, is a lack of spotters to be honest. yesterday I definitely would have preferred to go higher for a few more sets.inefficient use of energy
You absolutely don't need a slingshot to do heavy top end work, you can just do unracks and holds. Otherwise your full ROM heavy top end work should be the result of pressing unassisted off of your chest so you are strengthening the bottom of the movement, especially since your lock out power has surpassed your pressing power. When the slingshot originally brought your bench up quickly you had a lockout weakness from triceps, but now after using it for so long you have more than corrected that problem. So it isn't going to give the same stimulus and results as before. The realityis that without the slingshot you would be working with 10-20lbs less weight but still actually be your unassisted top end heavy work, it would just be giving you the same amount of progress on your pecs as triceps.after the last 18 months or so one thing I have noticed is that if I don't regularly hold heavy weight, heavy weight gets heavier. No amount of volume at lower weight has any meaningful carry over for me and the only thing that has consistently increased my top end numbers is training top end weight. Of course additional work like pauses and banded stuff seems to compliment it but with bench the one thing I have seen over and over again is that not training top end weight means falling backwards.
I haven't had my spotter available to me since he went on vacation around June 1st, and no safety pins available at my gym so it's been hard to get heavy work in consistently.
this hasn't been my experience, I haven't found it to be exhaustive at all and typically back off sets are far better when I do sling shot work, the only reason I don't do more, or heavier, is a lack of spotters to be honest. yesterday I definitely would have preferred to go higher for a few more sets.
No man, he’s right.after the last 18 months or so one thing I have noticed is that if I don't regularly hold heavy weight, heavy weight gets heavier. No amount of volume at lower weight has any meaningful carry over for me and the only thing that has consistently increased my top end numbers is training top end weight. Of course additional work like pauses and banded stuff seems to compliment it but with bench the one thing I have seen over and over again is that not training top end weight means falling backwards.
I haven't had my spotter available to me since he went on vacation around June 1st, and no safety pins available at my gym so it's been hard to get heavy work in consistently.
this hasn't been my experience, I haven't found it to be exhaustive at all and typically back off sets are far better when I do sling shot work, the only reason I don't do more, or heavier, is a lack of spotters to be honest. yesterday I definitely would have preferred to go higher for a few more sets.
Agreed, that is all neural training, increasing neural capacity to fire as many of your muscle fibers as hard as possible all at once. Yes you will lose some top end strength temporarily but then you said 4-6 weeks after putting the hammer down on strength training you will more than likely be hitting even better numbers, not just getting back to your old max. Think of it like seasons in the PNY @Dustin07 you have to go through the long sunless days to get to the long sun out days you desire. The drudgery and work is like the long dark season, and the realization of growth and work gives you a new PR similar to the beauty you get to experience around you in those months with longer days. You have to go through those what feel like not so light filled days to get to the reward after.And I just say that because I want to see you hit your goals. If you are happier doing things X way and don’t care as much about the destination or timeline, I respect the hell out of that.
But I want you to know that before all of the new bench PRs I ever had, there was significant focus on accumulation phases, usually months where I wasn’t touching even 90% of whatever my daily 1RM was at the moment. It takes less time to acclimate to heavy loads than you think; that’s why most peaking blocks are 6 weeks or less.
Not that the stuff I deleted also didn't really matter too, but these two lines I think sum up what i was trying to say. All the guys I know who have built massive benches slug away like the top line. Lots of reps also doesn't even mean per set, but just like accumulating a ton over the session to over the whole week.Most great raw benchers need to do a lot of benching, whether they accrue total weekly volume over 2 or even 3-4 weekly exposures to variants - it’s a lot of reps.
As mentioned, if you just wanna do it - that’s a very pure thing, doing what you love in the gym for the sake of it. But maintaining a max is not really how you build a greater max.
Is it feasible for you build you a shed out back with a power rack, some weights and an adjustable set of dumbells that get decently heavy. Throw in the cable pulley system and lat pulldown and you could save yourself a ton of time, gas money and frustration with trying to get to the gym on time with a home gym.Ahaha oh man I love you guys. If Tapatalk would let multiquote I would reply in depth, I will get back to it soon tho but keep the advice and good words coming-
Real quick @MrKleen73 - no immediate use of real power racks. We have three lifting platforms at one facility and two at the other. They aren't identical. The one that I could set up with safety pins doesn't have free benches to drag over, the one that does have a couple benches, is setup different.
Where I'm happy is that the strength ceiling is now the floor and that feels pretty damn good so a lot of what I'm balancing is maintaining strength through the time slots I have available.....
FWIW, I used to leave work at 4 and get to our old box where I basically met my wife by around 4:30, change, lift, have a great time.
Now days the same distance is 60minutes in the morning and 90-120 at night. So my ideal gym is nearly a two hour commute away after work... Right now, using what's available in my time slots. The gym closest to my house is one my my favorites by unfortunately hard to get to time wise. To show how much things have changed in the PNW his fees are now more than what I used to pay in total when I had three gym memberships at the same time lol.
It's good tho. I helped him build his gym, moved all his equipment when he got a bigger space etc. It's a great place, but not realistic for me to have good consistency there after the evening commute. To lift there in the morning I'd have to leave my house at 3:50am, lift at his place, shower/change, etc get to my office about 6, back to the commute around 4. See the wife/dinner at 6-7, in bed around 7:30 if I'm looking for 8hrs
We are super blessed in our life but the reality is the traffic boom in our region in the past 5 years has changed my time economy greatly.
I've started down that road a few times, and it's definitely something that appeals to my wife and I. We have a shed we had though of using for this purpose so I started talking to some electricians and contractors about making it useable. we're looking at about $6-10k to get electricity to it. (our electricity setup being 1930s loops back and forth in the woods through the trees. They'd want to start at our power box, run some trenches up, add 2 boxes etc). So for short term use to make the shed useable I actually picked up a generator that I run for $400 ish so I have light up there. But it's quite loud and gives off pretty good fumes.Is it feasible for you build you a shed out back with a power rack, some weights and an adjustable set of dumbells that get decently heavy. Throw in the cable pulley system and lat pulldown and you could save yourself a ton of time, gas money and frustration with trying to get to the gym on time with a home gym.
What about that thing in the middle, maintaining them? If you were at all time high performance, but knew you had an uncertain time period which would yield uncertain training capacity, how would you best utilize your time? I think that's where my mentality is. hitting the same numbers over and over right now, at least temporarily, doesn't bother me because going backwards is a worse feeling than stalling out for a while.Some things are better for expressing our strength and some methods are better for building them, even when we don't want to.
I can’t understand this mindset at all.What about that thing in the middle, maintaining them? If you were at all time high performance, but knew you had an uncertain time period which would yield uncertain training capacity, how would you best utilize your time? I think that's where my mentality is. hitting the same numbers over and over right now, at least temporarily, doesn't bother me because going backwards is a worse feeling than stalling out for a while.
I guess I just feel I’m pretty certain how I respond to stuff and I don’t really have uncertain training time periods. I don’t pretend to act like my situations are usual or my approaches either, even when training time is limited I can make progress, especially if it was on only one thing.What about that thing in the middle, maintaining them? If you were at all time high performance, but knew you had an uncertain time period which would yield uncertain training capacity, how would you best utilize your time? I think that's where my mentality is. hitting the same numbers over and over right now, at least temporarily, doesn't bother me because going backwards is a worse feeling than stalling out for a while.
“they’ve still got it”. That is why they don’t improve, spending too much time & energy worrying about trying to hold onto peaks instead of getting stronger.
Right, spend some time with the heavy work in the 5 rep range, and build some strong muscle tissue on your main lifts, and some 10-20 rep stuff for your hypertrophy portion and let it ride for a bit. Build the muscle you are going to need to have a 300+ bench at the 190 you are wanting to get down to. It might drop your 1 rep max a little
’m also not really too worried if one thing maybe gets a little lower in performance
Testing things constantly still wouldn’t be the best thing to maintain them, I’d still think something more similarly in line with what would build something would also maintain it.
I think generally everyone is saying the same thing and I definitely get it. Funny thing is I think I am doing exactly what you guys are saying I'm doing in a way, but seeing it as a very positive thing for me. Being down about 5lbs so far with the added cardio and slight deficit, I've been ecstatic to see my bench not lose ground, so me that was a victory in itself. so I have been working to hold on to that.I think it comes down to reassuring himself that he is not losing ground.
Something that may both be useful and might scratch this itch for “doing a single better and better” is what might be referred to as an over-warmup, or top single at a very moderate RPE before your real work sets. This isn’t really necessary, but it can help drive the neural efficiency on a lift and you want to do it without spending much time.Yeah, I wouldn't say you were truly testing all the time but you spend a lot of time doing singles. Which are great for proving strength but not much good for increasing it. Looking forward to seeing what you decide you want to do going forward from here.
UGH!!!! Man, I feel bad for you. I am in Houston, and it gets bad here but 2 hours in traffic one way is just too much especially if you have to go back home in it too!in not completely related news, I told my wife the other day I was feeling validated in my thoughts that the commute had grown significantly worse lol. This is part of why we are toying with a 3 year plan to leave the state:
View attachment 243508
like 12 years ago, maybe a little bit longer, I remember visiting a supplier/partner down in L.A. and the traffic down I5 from the airport to the factory was crazy. I remember asking if there was a wreck or something "no, this is pretty normal, it's usually about 2hrs a day". I was like "woah, I would never live like this! "
well... here we are lol.
That looks like pure hell lolin not completely related news, I told my wife the other day I was feeling validated in my thoughts that the commute had grown significantly worse lol. This is part of why we are toying with a 3 year plan to leave the state:
View attachment 243508
like 12 years ago, maybe a little bit longer, I remember visiting a supplier/partner down in L.A. and the traffic down I5 from the airport to the factory was crazy. I remember asking if there was a wreck or something "no, this is pretty normal, it's usually about 2hrs a day". I was like "woah, I would never live like this! "
well... here we are lol.
Right, and a good potentiating warm up like that often makes the work weights easier to handle during the work sets.Something that may both be useful and might scratch this itch for “doing a single better and better” is what might be referred to as an over-warmup, or top single at a very moderate RPE before your real work sets. This isn’t really necessary, but it can help drive the neural efficiency on a lift and you want to do it without spending much time.
This single is not circa-maximal and not the work. Remember that!
But hitting at single at 5-10% over what you would do your 5x5 with prior to providing some post-activation potentiation on days you are feeling good for it is the idea. So if you are going to do 250 for 5x5, quickly warming up to 270, maybe 275 for a single prior before you get to work. A lot of RPE-style lifting programs incorporate this some.
I do not recommend this on deadlift, just squat and bench, btw. If you are doing heavy volume on deadlift, that is enough to recover from. Heavier singles on deadlift cost more to recover from than they give in training effect.
100%Right, and a good potentiating warm up like that often makes the work weights easier to handle during the work sets.
this makes sense and is close to where I've been floating. I think my last heavy pause work was 3x5 around 250 (i have to double check) so tempering down the upper rep to 275ish with that kind of work seems pretty sensible. I LOVE doing extra work after feeling the heavier bar. I would say if we used RPE vs RIR I'm probably very bad at judging. a 290 x 1 might be a RPE 7 but RIR 0. I might be able to hit it for 10 singles comfortably with a small rest between, but not likely 3 reps and 2 might be a grind tbh.But hitting at single at 5-10% over what you would do your 5x5 with prior to providing some post-activation potentiation on days you are feeling good for it is the idea. So if you are going to do 250 for 5x5, quickly warming up to 270, maybe 275 for a single prior before you get to work. A lot of RPE-style lifting programs incorporate this some.
AmenI do not recommend this on deadlift, just squat and bench, btw. If you are doing heavy volume on deadlift, that is enough to recover from. Heavier singles on deadlift cost more to recover from than they give in training effect.
UGH!!!! Man, I feel bad for you. I am in Houston, and it gets bad here but 2 hours in traffic one way is just too much especially if you have to go back home in it too!
LOL yeah sometimes it is. I've been working to move my schedule / errands/gym time around to work with the traffic instead of against. When we started the company we were 8am-5pm. I shifted us back to 7am-4pm (production leaves at 3:30pm) and whenever possible I try to work more like 6am-3pm. It's an earlier morning at 4:30 but really makes the rest of the day much better. Rush hour used to be 4-5pm here, it starts around 2 now days so I just sorta.... know what I'm in for and plan around that. I set myself up real well for work from home which I love but in all reality I feel like my work requires me to be boots on the floor in person with staff on the daily so I haven't really worked from home since COVID and only for those 10 days I got trapped in Arizona in march 2021.That looks like pure hell lol
I really hate RPE, because different people understand it (or don’t lol) differently, so you have a bunch of broccoli cuts running around telling people “RPE7, bro” when they were a step away from getting buried. That is actually a meme in powerlifting now.this makes sense and is close to where I've been floating. I think my last heavy pause work was 3x5 around 250 (i have to double check) so tempering down the upper rep to 275ish with that kind of work seems pretty sensible. I LOVE doing extra work after feeling the heavier bar. I would say if we used RPE vs RIR I'm probably very bad at judging. a 290 x 1 might be a RPE 7 but RIR 0. I might be able to hit it for 10 singles comfortably with a small rest between, but not likely 3 reps and 2 might be a grind tbh.
The more I think about this the more I like it because it does still let me train moderately heavy as well in that 250+ rangeWhat you have been doing is too an high effort for what I’m talking about: a truly submaximal single, that is close enough to your working weight it’s only one hop away and you could absolutely rep. So if you will bench 250 for 5x5, you might do 185, 215, 245, 270, then 250. If you can’t hit the single in one jump from last warmup, you’re going too high.
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