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Jswain's training log for powerlifting

Are you a Wedding Crasher? I swear I don’t know anyone that is hitting up more than you lol

So what calorie total are you shooting for? What did you eat for those 2500 calories?
 
For real! Is everyone you know getting tied down?

You may be at that age though where everyone is done dating and ready to settle. When I was... 25-26? A lot of my friends were getting married off too.
 
Hyde said:
Are you a Wedding Crasher? I swear I don’t know anyone that is hitting up more than you lol

So what calorie total are you shooting for? What did you eat for those 2500 calories?
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I wish i could say yes to being the wedding crasher lol. And yah, this definitely seems to be the year where my good friends and a family member decided it was time. Yesterday was my cousin's who is around 40, he waited a long time for the right girl and found a good ole girl from Wisconsin. I feel like i have been on a fuggin airplane every weekend for the past month, and damn near have been. It looks like it most likely isn't going to quit this weekend either, my grandfather passed away this morning after a long long battle with chronic lung disease, so I'll probably be flying to Pittsburgh for his funeral late this week.

I have been sticking to pretty clean foods, as I dont buy much "junk" to help myself limit the possibility of binging on **** food. I don't usually have an issue hitting my calorie goal, but the mainstays in my diet are: 5 eggs or 2 servings of oats for breakfast depending on if its a workout day or not; a wrap with 4-5 oz lunch meat, 1-2 oz cheese, and some spinach with a yogurt cup +/- these cheeto type things or pretzels for lunch (i add them on workout days), and some meat, veggies, and carb of my choosing for dinner. Will usually dump olive oil and stubbs bbq sauce in on my rice. I keep pb in my fridge for extra cals on days i end up short, i just put down 2k cals for dinner that night and said screw it im done.

tyga tyga said:
For real! Is everyone you know getting tied down?

You may be at that age though where everyone is done dating and ready to settle. When I was... 25-26? A lot of my friends were getting married off too.
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Basically. My best friend from HS and best friend from college are both gonna be married men by the end of this month. I only have one more wedding in August and then im done with them, thankfully (just getting tired of traveling all over the place, the weddings themselves are fun lol).

And yup, im 26 so its that age where everyone says "well, whats supposed to come next in life? I guess I'll get married."
 
Today's workout:

•DE BP
-I forgot my other pro light band at home so I had a doubled pro light on one side and 2 doubled pro minis on the other. It felt about equal so I just rolled with it.
45/95x5
135x3x8 - 45 seconds rest.

I felt explosive on every set today which is an improvement from my past efforts. There would be a couple sets (ie 1-2) that things felt like they moved a little slower than the others, that wasnt the case today.

•HE low bar sq
45/95/135/185/225/275x5 belt less
315x3 w belt
355x3x3@7/7/7

My knees have had a little pain in them lately, and the lateral joint line of my left one was bugging me during these. I'm gonna start up some Genoflex that I have laying around from the intro sale.

•RE RDL
135/185/225x12
275x12x2
Was supposed to do 3x12 but the 2nd set I felt like I was using way too much lower back and things were feeling tight. In hindsight I should have just dropped the weight down but I got scurred and just did a set of GHRs.

Vs mm x15

Ss/

•batman/swede rows
60x12x3
55x12x2
 
My condolences for your loss brother!
 
MrKleen73 said:
My condolences for your loss brother!
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Appreciated, Kleen.

_______________________________________

Need to go study so here's a quick update for todays training:

W6D1

•DE SSB box squat (18")
Vs pro lights
30/80/120/170x5
200x2x8 - 45 seconds rest

•HE Trap Bar DL
Vs douvled pro avg
135/225/275/315x5
385x4x2@6/6
385x10@6

Was only planning on doing 3 sets today instead of the usual 5 because I was short on time, I initially didnt plan for the x10 set but 4 didnt seem like enough when I was in the middle of the set so I just kept going.

•RE DB Floor Press
75x10x3@ easy - gonna make a 10lb jump next x10 cycle instead of the usual 5.

Ss/

•Wide, pronated grip cable row
140x12x3
150x8x2

Have a good one y'all. I hope everyone's training is going well, and Kleen and Hyde I hope your shredding is going as planned.
 
So, I finally got back into the gym today. I did go for a 35 minute walk yesterday after class but I didnt think I had enough time to go to the gym since I needed to cram for another test that I had today.

Back was feeling pretty touchy today, to the point that my left leg went numb on my twice while I was sitting down throughout the day today. When I dont lift for a week or so it really starts to tighten up on me. I didnt squat just because I didnt want to load my spine, but i still did some leg press and added some work to my warmups.

Week 6 day 2

Wu:
Usual dynamic stretches
•Facepull w/ full ext rot: 50x20x3
•Supine active straight leg raise: 2x8 per leg
•supine hip march: blue band (just some random thing my gym has) x5 per leg
•Hammer curl: 22.5x15x2

•DE Conv DL
345x1x9 - 30s rest
3 doh, 3 of each mixed
+ belt for top singles

•Comp Bp
Up to 325x1@9 (misgrooved badly, plus I was rushing my warmups due to time)

Just realized that I forgot to do my down sets right now. Fck.

•RE SL Leg press
200x10x3 per leg @ moderate rpe

Ss/

Leg extension
80x15x2

Ss/

NG cable row
150x15x4

•half kneeling tricep extension
130x15x2

Notes:
I really liked those two warmup drills I added. I am still absolutely terrible at daily maintenance work, but those are two drills I could absolutely benefit from doing every day along with pallofs, side planks, and glute activation. For the 100th time, I need to quit being lazy and get on this stuff or im either going to get hurt or continue to not make any progress.

I also liked the combo of the leg press and leg extension. I was able to put a lot of tension on my quads through the combo of the two and got a nice stretch in the hams on the leg press. Depending on how my back tolerated the leg press (I'll find out tomorrow, historically it doesn't tolerate it very well, even single leg variations) I may switch to this in place of the hatfields since i was really able to hit the target muscles hard and it will also lessen the frequency of significant direct spinal loading to once a week (not counting the DE work since it is pretty light) for a bit until things chill out. Obviously id rather squat to get the most bang for my buck but this seems like a good substitute.
 
jswain34 said:
So, I finally got back into the gym today. I did go for a 35 minute walk yesterday after class but I didnt think I had enough time to go to the gym since I needed to cram for another test that I had today.

Back was feeling pretty touchy today, to the point that my left leg went numb on my twice while I was sitting down throughout the day today. When I dont lift for a week or so it really starts to tighten up on me. I didnt squat just because I didnt want to load my spine, but i still did some leg press and added some work to my warmups.

Week 6 day 2

Wu:
Usual dynamic stretches
•Facepull w/ full ext rot: 50x20x3
•Supine active straight leg raise: 2x8 per leg
•supine hip march: blue band (just some random thing my gym has) x5 per leg
•Hammer curl: 22.5x15x2

•DE Conv DL
345x1x9 - 30s rest
3 doh, 3 of each mixed
+ belt for top singles

•Comp Bp
Up to 325x1@9 (misgrooved badly, plus I was rushing my warmups due to time)

Just realized that I forgot to do my down sets right now. Fck.

•RE SL Leg press
200x10x3 per leg @ moderate rpe

Ss/

Leg extension
80x15x2

Ss/

NG cable row
150x15x4

•half kneeling tricep extension
130x15x2

Notes:
I really liked those two warmup drills I added. I am still absolutely terrible at daily maintenance work, but those are two drills I could absolutely benefit from doing every day along with pallofs, side planks, and glute activation. For the 100th time, I need to quit being lazy and get on this stuff or im either going to get hurt or continue to not make any progress.

I also liked the combo of the leg press and leg extension. I was able to put a lot of tension on my quads through the combo of the two and got a nice stretch in the hams on the leg press. Depending on how my back tolerated the leg press (I'll find out tomorrow, historically it doesn't tolerate it very well, even single leg variations) I may switch to this in place of the hatfields since i was really able to hit the target muscles hard and it will also lessen the frequency of direct spinal loading to once a week for a bit until things chill out. Obviously id rather squat to get the most bang for my buck but this seems like a good substitute.
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+1 here on needing to stop being lazy on maintenance work lol. I just never have time. I get up at 2am to lift before work and thats just getting me through minimal maintenance work and the real work along with a warm up. What am i gonna do get up earlier? I dont think so lol
 
Yomo said:
sorry to hear about your family's loss.
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Thanks Yomo.

Hyde said:
Legpress makes a better repetition effort move than squat anyway for muscle growth, I feel.
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Yah, i just never tolerated it very well so i always felt pigeon holed on having to squat. But my back tolerated this pretty well, I think because i can stick my other leg straight out underneath the pressing platform instead of having to have it bent like im sitting in a chair. I was able to move through that exercise grouping pretty quickly too, a lot faster than I am able to when im squatting, so I'm leaning towards going ahead and making the change.
 
Week 6 day 3

•DE bp
135 vs doubled minis x3x8 - 45s rest

•HE Low bar
375x2x3@7/7/9

Last set was ****. Was planning on pushing 4-5 sets before that last set.

•RE DL - SL DB SLDL
70x10x3

Ss

•batman/swede row
60x12x5
 
Hey you take what you can get - some days you can get further than others. Still got some good work in. Those are some of the heaviest squats I think I’ve seen you hit in a minute too, despite your traveling and studies.
 
Hyde said:
Hey you take what you can get - some days you can get further than others. Still got some good work in. Those are some of the heaviest squats I think I’ve seen you hit in a minute too, despite your traveling and studies.
Click to expand...

Those most definitely are the heaviest squats ive hit in i dont even know how long - kind of depressing to think about lol. But you're right, it's another step back towards where I once was and thats all I can keep working towards at this point.
 
jswain34 said:
Those most definitely are the heaviest squats ive hit in i dont even know how long - kind of depressing to think about lol. But you're right, it's another step back towards where I once was and thats all I can keep working towards at this point.
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Absolutely. I have been driving up my Boxsquat and Incline wondering if they will transfer well to comp lifts - it’s reasonable to think I am not really as strong on them as before despite setting PRs on these indicator lifts. But I am getting stronger, and that progress is what it’s about!
 
Week 7 day 1

•DE 18" SSB box squat
210x2x8 vs pro lights - 45s rest

•HE Trap bar dl off rack base
Vs pro avg doubled over low handles
395x3x4@5/6/5/6
395x10@8

•RE Db floor press
85x8x4

Ss/

Wide, pronated grip cable row
140x12x3
160x8x2

I have another wedding this Friday, leaving Thursday morning. Gonna lift Wednesday then probably Sunday morning ill finish up the training week.
 
Haha . Im definitely Vince vaughn holding a beer and not Owen wilson with the garter. I'm in this one so I have to behave for the ceremony at least.
 
W7d2

•DE conv DL
350x1x9 - 30s rest
Didnt have the best wedge initially but i started getting into the groove a little more as the sets went on. I think by the end of this 12 week cycle im going to be able to start training barbell deads for my strength movement again.

•HE BP
135/185/215x5
245x3
275x2
[email protected]
[email protected] -> this one just felt like complete ****. I dont know if i misgrooved it or what but I destroyed the 305 so i was a little surprised at the effort needed to complete this set. I thought i may end up at an 8.5 rpe if i overshot the @8, definitely didnt expect a 9.5.
255x5x3@7/7.5/8 - 2.5 m rest


•NG Mag grip cable row
160x15
150x15x3

Ss/

•1/2 kneeling tri extension on keisser air loaded station
45x12x2

•RE SL plate loaded Leg press
220x8x4

Ss/

•Leg extension
80x15x2

Had to wait for the leg press to open up so I went ahead and skipped over it and covered my accessories then went back once it cleared up. So so day. Not an overall clean session by any means but i think im making some strides overall.
 
Still some very solid work. Frustrating when something seems like it should be butter then feels like a million lbs!
 
Hyde said:
Wish I could bench like you, even if it was an off day!
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I'll tell you what I used to tell Sean, ill trade you my bench for your squat.
 
Hyde said:
Yeah but Sean would have been a better deal in your favor! Lol
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Lol. While this is true, as they say, beggars cant be choosers and I'd personally be happy with either of your squats at this point.
 
Finally got back in the gym today. Its been 5 days of travel, studying, and celebrating my buddy's wedding.

Week 7 day 3

•DE Bp
135x3x8 vs pro mini doubled

•HE LB Sq
[email protected]/8/7.5 -> i just have no power out of the hole anymore.

•SL DB RDL
80x8x4

Ss/

•swede/batman row
70x12
60x12x3

Glad to get a session in. Need to get more consistency, which I should be able to do since I am finally done traveling for a while.
 
Hope the wedding was good! Don’t beat yourself up - the squat will come back up in time. Just keep training and stay healthy! It’s safe to say you could probably squat 375-405 on any given day if you needed to, so that’s not a bad spot to be in.
 
It was fantastic. Had a great time with all of my buddies, some of which I havent seen in a year or more so that was very nice to hang out with them for a while. Plus the dinner they served was some of the best salmon ive ever eaten, so thats another plus lol.

I think 405 is a safe bet, so I guess ive probably lost about 70 lbs, which hopefully comes back in short order. The squat was the lift that I really had to put a **** ton of effort into to get it moving so I think thats way it sucks so bad losing it. But as you said, it will come back in time. Just gotta stay patient and keep pushing onward.
 
7/5/18

Week 8 day 1

•DE Ssb box squat (18")
Vs pro lights
230x2x8

•HE Trap bar deadlift
Vs pro avg
135/185/225/275x5
315x3
365x2
+ belt
410x2x3@6/7.5/6
410x7@8

•RE Db floor press
90x6x4

Ss/

•Iso cable pronated grip row
130x12x3
140x8x2

I really wasnt in the mood to train today, but i hadnt since Monday with the holiday being yesterday so I needed to get it in. Glad I did as it was a productive session and I actually enjoy this day of training the most out of any day i think.
 
I find how I feel going into a session is rarely an indicator of what I will feel coming out. I was really surprised Wednesday morning because I really didn’t wanna be there...and I actually felt the same til the very end lol. Normally I feel loads better after lifting.
 
Hyde said:
I find how I feel going into a session is rarely an indicator of what I will feel coming out. I was really surprised Wednesday morning because I really didn’t wanna be there...and I actually felt the same til the very end lol. Normally I feel loads better after lifting.
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Agreed. There have been times in my training career where every time i was feeling great heading to the gym they were subpar sessions and when I dragged myself in really not wanting to be there I had great sessions once I started. You never really can tell what kinda day its going to be until you start lifting, at least I cant. But I totally agree, i usually feel very accomplished when I get through a workout. Making myself go some days is definitely the hard part...
 
W8d2

•DE Conv Dl
30s rest
375x1x9 -> pretty poor wedge today. Felt heavier than i wouldve liked.

•HE bp
45/95/135/175/215x5
250x3
285x1@6
[email protected] (~8)
265x5x2@8/7.5

•RE Rear foot elevated Sp Sq
70x6x4

Ss/

•NG cable row
160x15x2
150x15x2

There were 3 people fighting for the leg press when I was ready to use it so I just subbed in the split squats instead.
 
Finally got back today. Motivation to train has just been ****, at least for this day. Pretty frustrated and have a lot of emotion right now about my future in the sport but im not gonna go off the deep end until i let the emotion fade some.

Week 8 day 3

•DE bp
Vs pro light
135x8x3

•HE low bar
Work up
265x5
305x3
335x3
365x3@7
340x3

Had some tingling in my left heel and left lateral mid foot after the set at 305 and 365. So I decided to do a 7% load drop to decrease the weight some and try to still get some work in. Then got the tingling again after the set at 340 so i just said fuk it and dropped it to 225 then did high bar 225x12.

•RE SL RDL
90x6x4

Didnt do the rows i usually do on this day. I just wanted to get out of there. I did do some db suitcase holds with the 90lbs between sets to try and just do a little "core stability", but I didnt really document it in my notebook and it wasnt really planned out or organized so I'm not real sure how much I even did. Have a good one guys.
 
Moral of the story of that mini breakdown above is that I once again dont think im ready to squat. Every time I think im ready again i get a few weeks in and things break down again. Im not gonna take the chance and fk myself up for the rest of my life with chronic back pain and radicular symptoms into my foot. I refuse to do that. If it means that I dont do a traditional back squat then so be it. I like to lift heavy, it is what keeps me motivated. If I can press and deadlift heavy at the expense of giving up traditional back squatting then that's whats going to have to happen.

On another note, my mom and brother came to visit this weekend. They got here Friday morning and left this morning so I didnt get any training in while they were here. It was really nice to see them.

Week 9 day 1

•DE Ssb Box Squat to 18"
Vs pro lights
190x2x8 - 45s rest

•HE Trap Bar DL
Vs doubled pro avg
365x5x2 @5/5
365x12@8

•RE Db floor press
80x12x3

Ss/

•Iso seated cable row
130x12x3
 
Yeah man you have got to take care of yourself. Right now I am settling for Beach body workouts... Pushing the intensity with things other than just weight. Doing more metabolic hypertrophy work, with BFR, Pump and Blood Flow work.

My whole body has been revolting against the idea of pushing any reasonable weight so I am having to resort to other modes of increasing intensity to make the workouts enjoyable.

Best to stay engaged in some enjoyable and intense activity while trying to stay healthy!
 
I agree, it just sucks that if I give up squatting it pretty much puts a nail in the coffin of me ever putting up anything more than the 518 I did whenever the hell that was. I'm feeling like im just gonna be one of those cats thats in the game for 2-3-4 years then gets chewed up and spit out never to return haha, which I dont want since im only 26 at this point. I know there is always the rehab possibility, but to do that I think im at the point of wanting to get evaluated by someone that knows what the hell theyre doing and I dont really have that option right now since im on Indiana medicaid. I dunno, I've got a little soul searching to do. I thought about just going back to zercher squats, but since i didnt progress much on them last time im a little hesitant to go back. I like this full body, 3 days a week frequency ive got going on, so thats a start.
 
It was 17 months ago almost to the day we both did that lol

For one, there’s always push-pull & bench only from a meet perspective.

Is it that you can’t squat, or just that you can’t squat low bar? Because Chuck Vogelpohl and most of the geared kings were using a higher bar position to balance the titanic weights they were lifting. Pretty sure if Chuck could do 1,200 without low bar it’s not necessary for maximum poundage.
 
sucks to hear...but safety, health, and longevity all matter more than setting a new PR....hope you figure it out in the long run.
 
Hyde said:
It was 17 months ago almost to the day we both did that lol

For one, there’s always push-pull & bench only from a meet perspective.

Is it that you can’t squat, or just that you can’t squat low bar? Because Chuck Vogelpohl and most of the geared kings were using a higher bar position to balance the titanic weights they were lifting. Pretty sure if Chuck could do 1,200 without low bar it’s not necessary for maximum poundage.
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Lol so about a year and a half ago. Hmm, crazy how time flies. And yahhh..i know theres push pull but if you dont squat does it even really count? Unless you're only push/pulling cuz of an injury or some inability to squat. They are definitely more fun though in my opinion, a lot quicker and a lot less bs involved imo.

Thats a good point, and a distinction worth making. I suppose the next logical step would be for me to just finally admit that my current body hates low bar even though i do genuinely feel it suits my anthropometry and natural strengths/leverages better. If i cant do it and stay healthy then it aint worth the time. I hate the thought of high bar squatting (lol - i just suck at it) but if its the best way for me to add lbs to the bar and stay healthy then it's apparently the best route. So i suppose im in store for another trial with that.
 
Yomo said:
sucks to hear...but safety, health, and longevity all matter more than setting a new PR....hope you figure it out in the long run.
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True, but setting PRs are fun . Thanks man.
 
jswain34 said:
Lol so about a year and a half ago. Hmm, crazy how time flies. And yahhh..i know theres push pull but if you dont squat does it even really count? Unless you're only push/pulling cuz of an injury or some inability to squat. They are definitely more fun though in my opinion, a lot quicker and a lot less bs involved imo.

Thats a good point, and a distinction worth making. I suppose the next logical step would be for me to just finally admit that my current body hates low bar even though i do genuinely feel it suits my anthropometry and natural strengths/leverages better. If i cant do it and stay healthy then it aint worth the time. I hate the thought of high bar squatting (lol - i just suck at it) but if its the best way for me to add lbs to the bar and stay healthy then it's apparently the best route. So i suppose im in store for another trial with that.
Click to expand...

I noticed it after watching some of Brandon Lilly’s squats...then Chad Aichs and Chuck V. Then I noticed Brandon Allen squatting huge raw squats with the bar fairly high, and Andy Huang doing legit hi bar with 800+.

At that meet where I did 518 with you I was already using that higher bar position - look where Brandon Allen puts it, that’s where I do. Clint Darden has repped 800+x3 on the Boxsquat and his bar isn’t low bar. The key is just getting strong enough to stay upright with big weights. It’s not the fastest way to 600, but I’m convinced it’s basically the only way to a grand, save for a few outliers like Steve Goggins.
 
Hyde said:
I noticed it after watching some of Brandon Lilly’s squats...then Chad Aichs and Chuck V. Then I noticed Brandon Allen squatting huge raw squats with the bar fairly high, and Andy Huang doing legit hi bar with 800+.

At that meet where I did 518 with you I was already using that higher bar position - look where Brandon Allen puts it, that’s where I do. Clint Darden has repped 800+x3 on the Boxsquat and his bar isn’t low bar. The key is just getting strong enough to stay upright with big weights. It’s not the fastest way to 600, but I’m convinced it’s basically the only way to a grand, save for a few outliers like Steve Goggins.
Click to expand...


Oak has made crazy gains switching to High Bar recently, too.
 
Hyde said:
I noticed it after watching some of Brandon Lilly’s squats...then Chad Aichs and Chuck V. Then I noticed Brandon Allen squatting huge raw squats with the bar fairly high, and Andy Huang doing legit hi bar with 800+.

At that meet where I did 518 with you I was already using that higher bar position - look where Brandon Allen puts it, that’s where I do. Clint Darden has repped 800+x3 on the Boxsquat and his bar isn’t low bar. The key is just getting strong enough to stay upright with big weights. It’s not the fastest way to 600, but I’m convinced it’s basically the only way to a grand, save for a few outliers like Steve Goggins.
Click to expand...

Ill check it out, thanks brother. I'd love to find a happy medium between a true high bar and true low bar. Hopefully that can keep me healthy but still maximize my leverages given the disc health (or whatever the hell it is) of lumbar. ****, im a damn long ways away from even dreaming about putting a grand on my back, let alone squatting it lol.
 
Quick update today, i have to write my note from my patient interview today - the last one took me close to 4.5 hours so I need to get moving on it. I wasnt planning on lifting but after class i was so brain dead i just needed to go move around for a bit, so I stayed on schedule and went in.

•DE conv
320x1x9 every 30 seconds

Felt fantastic. I had a good wedge going and everything all sets except maybe 2 that I got ahead of myself on. I love it when i can actually feel myself executing "spread the floor". At least im starting to feel good about one lift. Now the test will be keeping this technique once i start progressing weights. I have a terrible habit of falling back into old habits and losing my wedge once weights get heavier. My hips start shooting up.

•HE comp BP - some sets pinky on ring some sets thumb from smooth - i cant find a comfortable grip right now.
95/135/185/220x5
250x4
280x1@5
310x1@7
325x1@8
260x4x2@7/8.5 - second set I hit the left pin on the 3rd and 4th reps so it took a little out of me. I must have been getting fatigued and dropping my sternum or leaning/rotating towards my left.

•RE SL BSS
55x12x3 - these were all pretty easy. Im just trying to figure out weights for these again. Did get some activation and blood in the places I was looking to.

•NG Cable row
160x15x3
150x15x1

•1/2 kneeling tri extension
130x15
140x12

The leg press was taken so i did the splits again. I might keep them instead. I like the stretch it gives my opposite "hip flexor (s)" and i dont have to worry about it flaring up my back like I do with the leg press. Not much to report otherwise, working up to an @9 press next week then a circa max 2 weeks after. Hoping to tie my pr of 365, but I wouldnt be surprised if it takes me another training cycle to get there (or hopefully 370 ).
 
Bw = 228 - i continue to lose weight. Might as well just embrace it at this point.

W9d3

I was so focused on testing out the new bar placement on squat that i forgot to do my DE pressing - realized it about half way through squats.

•HE squats (i just set an rpe limit today since i really dont know where I stand on the lift) i just set it at a 6.5 rpe initial set with 3 repeats then a 50% e1rm higher rep set.
45/95/135/185/225x5
255x4
285x3
[email protected]/6.5/7/7.5
185x15@7

Bar felt a little loose on my back with the new placement and my lower back was still on edge as i got about 3/4 the way into my descent/eccentric. As long as I take it slow and dont get overzealous i should be alright.

•DE floor press (felt like mixing it up today)
vs "tripled" pro minis
45/95x5
135x3x8

IMG_4720.JPG

Invalid Link Removed

•RE SL RDL
70x12x3

Ss/

•Chest supported incline db row
70x12x2
60x12x3

Ss/

•supine Hip marches
random band at gym x8 per leg x2
 
jswain34 said:
Bw = 228 - i continue to lose weight. Might as well just embrace it at this point.

W9d3

I was so focused on testing out the new bar placement on squat that i forgot to do my DE pressing - realized it about half way through squats.

•HE squats (i just set an rpe limit today since i really dont know where I stand on the lift) i just set it at a 6.5 rpe initial set with 3 repeats then a 50% e1rm higher rep set.
45/95/135/185/225x5
255x4
285x3
[email protected]/6.5/7/7.5
185x15@7

Bar felt a little loose on my back with the new placement and my lower back was still on edge as i got about 3/4 the way into my descent/eccentric. As long as I take it slow and dont get overzealous i should be alright.

•DE floor press (felt like mixing it up today)
vs "tripled" pro minis
45/95x5
135x3x8

View attachment 168386
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•RE SL RDL
70x12x3

Ss/

•Chest supported incline db row
70x12x2
60x12x3

Ss/

•supine Hip marches
random band at gym x8 per leg x2
Click to expand...

Subbed for inspiration! You’re pushing some heavy weights, man! Well done!

Safe strength works for me. You’re in another league, but at age 61 I have to do lifts that don’t hurt. 1 rep personal records are off the table. I’m jealous.

Good luck!
 
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