gphagan1's latest activity
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gphagan1 replied to the thread Weights up, scales down….That was a great workout, especially in the heat. -
W4-d4 Warmups Deadlift- 45x10 135x5 155x5 185x5 190x1 6x3x190 225x2 - belt here up 245x2 275x2 300x2 Bench- close grip 45x10 115x5 135x4 4x4x145 Bench-wide grip index finger on ring 2x25x115...
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Sorry for the inconsistent workouts and lack of a routine but I'm very limited right now, nothing is terrible but it's very restrictive because of what I need to do to let it rest. Would that...
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RDL 10 x 135 Deads 5 x 170, 210 3 x 255 + Belt 3 x 295, 340 8 x 380 BBB 2" deficit 5 x 10 x 210 Notes I don't normally log belted but it's been a topic lately so added it in. I definitely did...
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I hadn't really thought about either of those things but just now reading your post I put my hand in a gripping motion in front my belly button and flexed it like I was grabbing the rod (stick...
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Well I am sure there are multiple things to it, the requirement to squeeze the crap out of the bar/handle tends to also make you contract the targeted muscle a little harder too. The leverages are...
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yeah you had it right, Rogue calls it a sports bar. I could see how it could be used to mimick a golf or baseball swing like in that pic, but I just one hand it like I would a normal one handed...
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its sorta like the one handed grips in that the overall weight is going to be lower but I can change the position/rom a bit to target a specific area. with the straight "sports bar" handle (or...
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gphagan1 replied to the thread Word Association Thread!!!!!!!!11.Barrel
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I think based on that set you are underselling yourself, to yourself, and you're going to be very happy with how you see things progress over time. I think a double bounce at tops weights like...
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I think if you train like this, you will be reasonably ready to wait for the pause at the meet. However, there is a double bounce every single rep at the chest, so you won’t get the press command...
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Nice work, you had what looked like you probably 2 more if you had a spotter there. It was moving nicely. Well done! If the JM Press didn't feel great you can get good stimulation with good carry...
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I imagine that doesn't push the triceps as well, but helps with grip / forearm strength.
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I do too, but I draw from the new bottle first so nothing from the old bottle gets in the new one. It doesn't really matter tho, I regularly draw from multiple vials and combine them into one and...
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LOL Rogue calls it a sports handle, I've found like 6 names for it so far, but I like using it for tricep pushdowns/extensions occasionally, feels like an interesting grip challenger since I have...
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LOL bruh... Pacific North West 😂 😂 See, I don't need a watch to know your sleep score was poor before you asked that 😂😂😂
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I’m afraid to ask what PNW means…lol
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gphagan1 replied to the thread Word Association Thread!!!!!!!!11.Starfish
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gphagan1 replied to the thread Slicin' and Dicin'.You’re right, I missed the jerk off attachment….that and the rope attachment were just too much for him. He had to take his shot.😜
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He saw you using that jerk off attachment and swooped in 🤣
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gphagan1 replied to the thread GP’s Old Man With A Plan Log.It’s 3 weeks and then your 4th week is a deload.
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Another great deload, sounds like you are feeling good, excited to see the next block! On 531 is it 4 weeks then a deload or 3 weeks then a deload? I can’t remember
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gphagan1 reacted to BBiceps's post in the thread 200lbs the holy Grail # (for gym bros) why?? with
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@Hyde is the coolest +200lb member at the moment. (Idk why I said +200lb member, everyone should weigh more than 200lb by now…) -
gphagan1 reacted to BBiceps's post in the thread 200lbs the holy Grail # (for gym bros) why?? with Like.
Congrats! Great job on both the lifts and the shape, impressive. Happy for you!
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Technique matters! I have done meets where I did nothing heavy until the peak, nothing. If you can execute the proper way and have experience you don’t need to train that heavy until the very end...
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September 3rd, 2026 (Wednesday) Session #1 Rack Pulls;**Peg 3 5 sets 5 reps 275lbs, 315lbs, 365lbs, 405lbs, 440lbs Bench;**Pause 2 sets 5 reps 165lbs, 185lbs 2 sets 4 reps 205lbs, 225lbs 2 sets...
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gphagan1 replied to the thread GP’s Old Man With A Plan Log.9/3/2026 Thursday Stretches Warmups Deload Overhead Press 5-3-1 55 x 5 65 x 5 85 x 5 105 x 5 HS Iso Lateral High Row 180 x 10, 10, 10 Stationary Bike 10 minutes Leg Press 90 x 8 180 x 8...
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gphagan1 replied to the thread Slicin' and Dicin'.OHP still going strong….as far as the trainer, he’s probably just trying to make money “any way he can.”😜
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OHP 5 x 75, 95 3 x 110 3 x 130, 150 5 x 170 BBB 5 x 10 x 115 Cable tri push downs - jerk off attachment 2 x 10 Cable OH ext - rope attachment 2 x 10 Dips 1 x 10 1 x 15 Note Decent day...
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for me its definitely the 2nd half of the lift is the strongest. when I am at top end weight what I do for the bottom 10% of the lift fully dictates whether I will have success or not, even if the...
