Are you just doing one set of the high rep bench then?
Oops. Nope. Just didnt write the other one down on my phone. Will edit the 2nd set of 25 w/ 170 in there.Are you just doing one set of the high rep bench then?
Yah, after 6 days off i could feel the difference in my outlook on life. It wasnt as depressing as that sounds, i just dont know how else to word it lol. More like I just wasnt as up beat as I usually am when im in a consistent routine that includes regular workouts.I was reflecting on this fact just 5min ago! Did a small am workout for blood flow and felt magnificent afterwards!
Amen! And getting them to not think you’re nuts when you say that is damn near impossible lol.People have no idea how nice it can feel after just exerting yourself for a bit!
I know IPF has gone to Ohio Powerbar for everything, but USPA it’s going to vary by promoter. There will be a squat bar, power bar, and deadlift bar respectively but they seem to vary in brand and finish.M2m4d1
WU:
Standing suitcase march: 30lb x4m (2m with db in each hand)
Inc fly: mini x25x2
Band ext: teal + purple PT band over bike book x25x2
Band PA/fly
1st set - 1 pass of Mm x25
2nd - choked micros X rear delt fly x25
3rd: 1 pass of mini in PA position + choked micros X rear delt fly x25
1. Comp bench (pinky on ring)
45/95/135/185/225x5
255x3
285x2x4, x
2. 3-5s 1-2” spoto (comp grip, + red cerb elbows)
175x10x3
3. Seal row
135x10
185x10x2
185x10 -drop-> 135x12
Ss/
4. LR
25/20 x15x2
5. RD X fly
Choked micros x15x3
Ss/
6. Spider curl
30x12
If things continue how they have been for the remainder of this mesocycle, I’m going to take a triple at 7-8 rpe on squats microcycle 5 and actually start training the lift next mesocycle (as long as all goes alright there as well).
It will have been 2 full microcycles, or roughly 3.5 months as my first bench day of 5th set was 7/28, of squatting & pulling relatively pain feee. I wont be going balls to the wall, but just using actual percentages instead of the arbitrary “safe max” i used at the beginning of the program and then will use the same setup im using on deadlifts to keep % lower than what the true 5th set protocol calls for.
I will continue with technique deadlift work until I can get either an actual power bar or a deadlift bar. I’m already bending this cheap bar I got from my eventual father-in-law with the weights ive been using.
Id really like to snag a boneyard Ohio Power Bar or Ohio DL bar from rogue, but they go so damn fast every time they get back in stock. Ive heard TPBs lead time is like 3 months...at least I’d know i have a bar on the way though. Theres the iron cowboy bar from EliteFTS but I havent really heard much about it so I dont know if the quality is there.
Hyde (or anyone else) are the bars used in comps typically 28.5 or 29mm? OPB & Kabuki PB are 29 but the TPB & ICB are 28.5.
Thanks for the detailed response. I looked up the uspa & ipf rulebooks for bar specs. USPA is 27-32mm and IPF is 28-29mm. I dont have the dough to splurge on the KPB, especially since i want a transformer bar eventually. Im really hoping to snag a boneyard PB first then a boneyard dl bar & finally the transformer bar down the road.I know IPF has gone to Ohio Powerbar for everything, but USPA it’s going to vary by promoter. There will be a squat bar, power bar, and deadlift bar respectively but they seem to vary in brand and finish.
If you have the money to commit to a Kabuki Powerbar I wouldn’t let the extra 0.5mm dissuade me at all - that is the best powerbar on the market.
Brandon Campbell Diamond has some great review videos for almost every major bar on YouTube. He really gives some thorough practical feedback.
He also has said there’s a bot you can get to update you as soon as the boneyard gets a drop - you have to move within the hour usually he said so you need notifications.
Definitely, wasnt planning on going up. Id have zero issue getting 185x25 the first set but i recall the progression occurring only upon hitting the weight for both sets, like you mentioned.Yeah I do wonder if we will see any sales, but if you have to pay a bill now no reason not to wait a few weeks anyway.
I hurt my pec getting too reckless to try to make 185 for 2x25 on widegrip. I know you aren’t loaded up on orals like I was so your muscles aren’t getting strong too fast how mine were, but I would still caution not to push next week if it’s just not there. Swede only says to go up when you get 2x25. It’s not wrong to stay at a weight for a while if you have to.
The bare steel will take a lot more love & care to keep pretty, but i had had enough.Christmas coming early bro! Make sure to get a bottle of WD40 to keep her wiped down and clean
Welcome. No worries, not a ton going on in here really. Hopefully that’ll change soon thoughLate to the party but I’m here. Not sure how I overlooked this.
Very pumped about the way it worked out. Hoping i have one of those experiences where i can hardly even tell what blemish my boneyard bar has. I’m anxiously awaiting it’s arrival.Nice find in the 11th hour!
I like that idea. That way wouldnt add a ton of time to my session either which is the most important thing to me right now.Something Josh Bryant does is just a lot of straight sets to get the deadlift volume in. Like if you can figure out your likely total AMRAP, then just add 8 or 12 reps (based on either 4x2 or 4x3 earlier sets) & divide that into 5 total work sets to acquire the volume.
Shes very perty. I didnt even take a picture of the whole bar but she’s damn near flawlessThat’s a nice bar my friend. I love equipment porn.
Thanks bud. Yup, absolutely, I havent lost sight of that... it’s just taking longer than I would like, per usual. I know it cant be an immediate thing but that doesnt make it any less frustrating.Plan sounds good. Nice pulls. The important thing here is consistent pain free progress. If you can do that, the weights will come!
Hey you can pull more than me atmThanks bud. Yup, absolutely, I havent lost sight of that... it’s just taking longer than I would like, per usual. I know it cant be an immediate thing but that doesnt make it any less frustrating.
The last 2 micros were all about pain free training at lighter loads. Now its about pain free training closer to the %s used in the actual program. Then we’ll see where that leaves me.
youve been able to pull more than me 51/52 weeks in the last year soo thanks for letting me have a week.Hey you can pull more than me atm
A weeks better than nothing! Lolyouve been able to pull more than me 51/52 weeks in the last year soo thanks for letting me have a week.
Yeah now I can see how that could have been interpreted douchey I guess I am just trying to say that we all want more, but we all have to roll with the punches life gives us. I think everyone in this log knows the feels.youve been able to pull more than me 51/52 weeks in the last year soo thanks for letting me have a week.
Haha no man I definitely didnt take it as douchy. Just thought it was funny lol.Yeah now I can see how that could have been interpreted douchey I guess I am just trying to say that we all want more, but we all have to roll with the punches life gives us. I think everyone in this log knows the feels.
Thread starter | Similar threads | Forum | Replies | Date |
---|---|---|---|---|
Why Are Elbow Sleeves So Popular for Training? | IronMag Labs | 0 | ||
Delsolrob's training log | Workout Logs | 24 | ||
5 DAY ATHLETIC CIRCUIT TRAINING | Training Forum | 2 | ||
THE DIFFERENCE BETWEEN STRENGTH TRAINING & FUNCTIONAL STRENGTH TRAINING | IronMag Labs | 0 | ||
Thor's Thunder: Electrake's Epic Training Tales | Workout Logs | 442 |