Rockslide’s Settling In and Making Progress Log

[Rockslide]

I can't remember if you mentioned it before or not, but do you wear knee sleeves? I get stiffness all the way up into my quads when I go without my sleeves.

No I’m not. I may need to, or at least get some type of minimalist brace that keeps the patella in good alignment. I honestly think it’s more just patellar tendonitis that my OA as while that can occasionally cause swelling, mines medial so usually if that flares up it’s from running and I have sharp stabbing medial deep knee pain with ambulatory activities

 

[Dustin07]

i can get that way from running as well, although I couldn't tell you for sure that it was patella. but for me the good 7mm sleeves really provide a good compression and warmth that helps both with running and squats.

 

[Rockslide]

9/1

2.4 mile run at 12 min mile pace

Went to the gym in the city today since had to take care of some things

Hammer Strength iso lateral row

70 (each arm) x 15
115 x 6
95 x 8
95 x 8

Lat Cable Pulldowns (strict form )

120 x12
120 x10
110 x10

Preacher Curl Machine (cable/weight stack)

60 x 12,12,12,12

Shoulder Dumbbell Lateral Raise

20 x 15, 15, 15



I think some of my 7 keto yesterday crashed in my delt. I think it was partially crashed but I didn’t realize it as it appeared to dissolve after shaking. Pin was painless but then I woke up this AM with a knot on my delt, and it’s pretty sore. Was completely crashed in the vial this AM. Got it dissolved well I think this AM and pinned 25 mg (0.5 cc) in my quad which was painless. We will see how it is tomorrow

 

[Hyde]

If you’re squatting over 30 without knee sleeves, you’re a madman

They keep more blood and warmth in the area through the session, which in addition to aiding comfort & passive joint stability (safety) also increases the speed of joint recovery between sessions. And you don’t have to break the bank; even the cheapest ones will do this.

 

[Dustin07]

If you’re squatting over 30 without knee sleeves, you’re a madman

I've been seeing rando fitness 'influencers' in their 50s and beyond occasionally squatting bare kneed and everytime I'm like... how. how are you doing this. lol

 

[Hyde]

I've been seeing rando fitness 'influencers' in their 50s and beyond occasionally squatting bare kneed and everytime I'm like... how. how are you doing this. lol

I mean look if it’s 2 plates or whatever and it’s warm months in the gym/where you train then I get it. Especially if the person has less than a decade of lifting. But seriously, at any weight and ability level using the sleeves will only possibly enhance the rate of overall progress and improve safety.

The Lilliebridges said their dad Ernie Sr always competed totally raw, naked knees - and he had a bunch of knee surgeries & problems later. He was always huge on them protecting their knees. “Save your knees, son - even if just light weights, use some light sleeves warming up & use wraps for the heavy stuff”. I think about that a lot, and it was a big driver in me finally switching to the uber-strong competition neoprene sleeves when in my competition training cycles. They are nearly as supportive as a very light wrap, like I get 20lbs out of them.

 

[Dustin07]

I mean look if it’s 2 plates or whatever and it’s warm months in the gym/where you train then I get it. Especially if the person has less than a decade of lifting. But seriously, at any weight and ability level using the sleeves will only possibly enhance the rate of overall progress and improve safety.

its funny you say that cause that is literally the only example I had thought of on this thread. when we were down in CR on that vacation a couple years ago and my wife and I hit the gym, I believe I went up to 2 plates in that nice warm humid/muggy costa rican environment without sleeves, but aside from that... nope. even if I'm golfing and I bend down to read a putt on the green my knees are creaky lol.

 

[Hyde]

its funny you say that cause that is literally the only example I had thought of on this thread. when we were down in CR on that vacation a couple years ago and my wife and I hit the gym, I believe I went up to 2 plates in that nice warm humid/muggy costa rican environment without sleeves, but aside from that... nope. even if I'm golfing and I bend down to read a putt on the green my knees are creaky lol.

Same. I have been doing a lot of my squats the last month or so with no sleeves until after 275. Because I was adding orals & injectable carnitine on top of my caffeine and Neurogize AND it was summer time in gyms or garages with no AC. My body is so warm ambiently in there I could get away with it.

If I lived in Miami or was 300lbs, it would be easier more of the year lol

 

[Rockslide]

So you don’t think I’m losing any training of the stabilizers by wearing sleeves (same concept as not wearing a belt on lighter lifts) ?

That has been the reason I’ve held off on them thus far.

 

[Dustin07]

I've been wearing sleeves for like 12 years and at 44 (next month) I'm the strongest I've ever been by a wide margin. if you are in pain that is preventing ROM and knee sleeves improve your ROM and work capacity it seems like it would be a substantial improvement for your stabilizers.

plus you might be thinking of 'wraps' rather than 7mm sleeves. sleeves are basically just warm compression, a basic knee sleeve doesn't really add any measurable weight/bounce, its not like say a slingshot that bumps your bench up 8-10%.

 

[Dustin07]

I do believe that full depth squats are about the best thing you can do for overall health (among strength training), that ROM is important for so many parts of your body IMO. if knee sleeves help you do that then I can only see net positives IMO

 

[Hyde]

So you don’t think I’m losing any training of the stabilizers by wearing sleeves (same concept as not wearing a belt on lighter lifts) ?

That has been the reason I’ve held off on them thus far.

Correct. Just like Dustin said, it’s wraps that you would not want to wear for prolonged periods without time out of them. Wraps pin everything in an unnatural way. Not that they would be unsafe for top set use, etc, but you if you wore them for everything that would promote weakness of development.

Like I said, sleeves actually enhance blood flow/recovery and therefore promote better development - plus if you can train more intensely overall (in a sustainable fashion) you will have better longterm development.

We’re talking about a basic pair of neoprene knee sleeves. You should be able to wear them comfortably the entire workout (except on hamstring curls).

 

[Dustin07]

its like gloves for your knees except nobody will make fun of you for wearing them

 

[Rockslide]

9/2

Man my legs are cooked between squats 2 days ago and the running yesterday. The running took more out than the squats as all the little muscles are sore and hurting. Fascia throughout my low back and hips was tight and sore this morning. Lats are completely cooked but I feel some fatigue in them from the little bit different stuff I did at the commercial gym yesterday

Skipping the pendulum squats and knee extensions today as well as the lat work . I can tell I need the recovery more than I need the work even though today is more light time under tension stuff. Might add it to the stuff at the end of the week.

50 mcg split between bilateral delts of IGF-LR3 PWO.

Rear Delt Lateral Raise

20 x 15, 15, 15

Isolateral Lever Arm Shoulder Press

45 (each arm) x 20
90 x 10
100 x 8
100 x 6
100 x 6

Close Grip Bench (rogue Swiss bar , vertical grip, hands basically touching)

143 x 5
143 x 7
143 x 6

Dumbbell Lateral Raise

20 x 10, 10

Dumbbell Flies

40 x 15, 15


Decent work , especially on the presses. Got a great shoulder and tricep pump. Looked big after.

7-keto is holding. The crystals that are probably in my delt seem to be dissolving . Quads have some soreness where I pinned but is tolerable . Should be sustainable as long as I rotate sites. May skip the tricep pins though. I love them for small volume pins but nervous about pinning this there.

May get in the hottub tonight and try to work on some of the fascial soreness

 

[Segansational]

Correct. Just like Dustin said, it’s wraps that you would not want to wear for prolonged periods without time out of them. Wraps pin everything in an unnatural way. Not that they would be unsafe for top set use, etc, but you if you wore them for everything that would promote weakness of development.

Like I said, sleeves actually enhance blood flow/recovery and therefore promote better development - plus if you can train more intensely overall (in a sustainable fashion) you will have better longterm development.

We’re talking about a basic pair of neoprene knee sleeves. You should be able to wear them comfortably the entire workout (except on hamstring curls).

So, to clarify, do you use them for warm up weights as well?

I tend to go no sleeves, no belt until I am closer to my top sets. But think I should just wear both the whole time?

 

[Dustin07]

you didnt' ask me, Seg but i'll pipe in anyways. I put my sleeves on before I put my pants on in the locker room. they stay on until my leg pump forces me to strip them down to the ankles or get back to the locker room.

belt goes on for heaviest top working sets. (for me. so typically if I have 3 on my current 531, belted for top 2 sets).

 

[Hyde]

So, to clarify, do you use them for warm up weights as well?

I tend to go no sleeves, no belt until I am closer to my top sets. But think I should just wear both the whole time?

Out of prep, I tend to put them on before I even squat the bar, or within a plate or two certainly even in summer.

If it’s warm out in prep, I will try to go without them so I don’t have to switch between them and the gangster comp sleeves. If it’s fall/winter in prep, I will put them on before touching the bar and will have to switch to the serious ones when it’s time.

Belt: I like to add it a set before I really need it. This gives my body a chance to practice the skill of using it without being under a load I can’t make a mistake on.

You can always use a belt in a comp, so when in doubt put it on sooner. Because what’s even more cool than a huge beltless lift, is not getting injured when you could have easily avoided it

 

[Dustin07]

Belt: I like to add it a set before I really need it. This gives my body a chance to practice the skill of using it without being under a load I can’t make a mistake on.

I'm glad to see you say that, I am the same way and sometimes feel silly putting it on before I need it. but I figure it gives me maybe that 1mm of stretch in the leather, and lets body adjust to the change in ROM.

 

[Hyde]

I'm glad to see you say that, I am the same way and sometimes feel silly putting it on before I need it. but I figure it gives me maybe that 1mm of stretch in the leather, and lets body adjust to the change in ROM.

That’s something the owner of the barbell club told me that made a ton of sense. And he has coached a TON of college students, so not injury prone and generally newer to powerlifting. Skill matters. You’re gonna wear it on the heavy work, so why not get the most out of it?

The day I got to be trained by Swede Burns, he discussed the logical fallacy of people saying wearing belts and wrist wraps early makes your core and wrists weaker. He said, “If you wear a belt or your wrist wraps for EVERY set, and your max goes up, did your abdominals or wrists not have to get stronger as well?”

So damn simple, it was profound.

 

[Dustin07]

“If you wear a belt or your wrist wraps for EVERY set, and your max goes up, did your abdominals or wrists not have to get stronger as well?”

amen to that. I don't think people understand how much work your abs can put in when pressing hard with all their might against the belt in a heavy pull or squat. I can walk away from heavy deads or squats with jello abs after a hard belted set.

 

[Segansational]

Out of prep, I tend to put them on before I even squat the bar, or within a plate or two certainly even in summer.

If it’s warm out in prep, I will try to go without them so I don’t have to switch between them and the gangster comp sleeves. If it’s fall/winter in prep, I will put them on before touching the bar and will have to switch to the serious ones when it’s time.

Belt: I like to add it a set before I really need it. This gives my body a chance to practice the skill of using it without being under a load I can’t make a mistake on.

You can always use a belt in a comp, so when in doubt put it on sooner. Because what’s even more cool than a huge beltless lift, is not getting injured when you could have easily avoided it

Ok, helpful! And would the same principle apply for benching with elbow sleeves and wrist wraps? Ie., sleeves the whole time, wrist wraps one set or so before "needing" them?

 

[Dustin07]

I throw my wrist wraps on as part of ritual usually after my first (empty bar) or second warm-up set and leave them on typically until I hit the locker room, just tightening them down for a set and loosening them up after the set. I'm not sure I even need them anymore but the bracing feels great and it doubles as a sweat band.

 

[Hyde]

Ok, helpful! And would the same principle apply for benching with elbow sleeves and wrist wraps? Ie., sleeves the whole time, wrist wraps one set or so before "needing" them?

You can’t wear elbow sleeves in a competition, so make sure you either get used to training without them OR are just mentally prepared to take your 3 attempts at the meet naked elbows. I mean there are guys with bad elbows who do everything in them, warm up at the meet in them and just suck it up for 3 reps, but they do improve numbers artificially so be ready for that hit if you need to use them in training.

 

[Rockslide]

9/4

Removed the pendulum squats this week. Really more just an active recovery, volume exercise. Adding the run Tuesday was enough extra load on my low back and leg accessory muscles that I didn’t feel adequately recovered from until today.

Pinned igf lr3 50 mcg split between both medial quads

Hex Bar Deads

135 x 15
225 x 10
315 x 8 !!!!!
365 x 2 (belted)
365 x 1 (belted)
315 x 4

Clearly the set of 8 took a lot out of the tank. I think this was a progression though from 315 x 5 x 3 sets

I’ve got some gnarly callouses I need to work on. Getting ripped off with deads and less than ideal. Need to get some chalk too I guess

Plate loaded leg extensions

75 x 15, 15, 15

(Lightened these a bit given the patellar tendon soreness I’ve had on squats recently )

Plate loaded hamstring curls

55 x 10, 10, 10


Solid work on deads. Gotta hit rest of push / pull this week tomorrow for another successful week on program. Got really good lat and longissimus activation on deadlifts today

7 keto pip ain’t to fun but hopefully going to slowly lean me out while I’m on just TRT and hopefully still getting stronger.

 

[akboom87]

9/4

Removed the pendulum squats this week. Really more just an active recovery, volume exercise. Adding the run Tuesday was enough extra load on my low back and leg accessory muscles that I didn’t feel adequately recovered from until today.

Pinned igf lr3 50 mcg split between both medial quads

Hex Bar Deads

135 x 15
225 x 10
315 x 8 !!!!!
365 x 2 (belted)
365 x 1 (belted)
315 x 4

Clearly the set of 8 took a lot out of the tank. I think this was a progression though from 315 x 5 x 3 sets

I’ve got some gnarly callouses I need to work on. Getting ripped off with deads and less than ideal. Need to get some chalk too I guess

Plate loaded leg extensions

75 x 15, 15, 15

(Lightened these a bit given the patellar tendon soreness I’ve had on squats recently )

Plate loaded hamstring curls

55 x 10, 10, 10


Solid work on deads. Gotta hit rest of push / pull this week tomorrow for another successful week on program. Got really good lat and longissimus activation on deadlifts today

7 keto pip ain’t to fun but hopefully going to slowly lean me out while I’m on just TRT and hopefully still getting stronger.

Some solid hex bar deads man!

 

[Rockslide]

9/5

Pinned 50 mcg igf lr3 pwo. Subsequently managed to fumble the vial and drop it on the concrete and have it shatter. Guess we are going to abandon that for a while. Pinned my cjc /ipam as well and will continue with that.

Band Assisted Chins

Blue band - 8 , 8 , 8

Iso lateral Lever Arm Row

70 (each arm) x 15, 15, 15

Landmine T bar rows

90 x 8, 8, 8

Swiss Bar Barbell Hammer Curls

53 x 15
73 x 8, 8, 8


Went into town and did a bunch of stuff.

Got home late afternoon

Rear Delt Lateral Raises

20 x 15, 15, 15

Isolateral lever arm incline press

45 (each arm) x 15
90 x 12
100 x 8
100x 8

Wide grip decline Swiss bar press ( rogue camber, 16 degree angled handles, wide grip )

143 x 15
193 x 8
193 x 8

Dumbbell Tricep Kickbacks

20 x 12, 12


Another week down. Happy to continue to string together full or almost full weeks.

 

[Hyde]

Sucks to lose a vial like that.

Use chalk! Also, they make callus filing sticks so you can bring them down without having to get rid of their benefits. Keeps them from getting too tall and getting ripped off. I always file mine before a meet or maxing out.

 

[Rockslide]

9/7

Thankful to be off work today.

Practiced some football with my son, nice little warm up.

Squats

45 x 12
135 x 12
225 x 8
275 x 5 ( had probably 7-8)
275 x 5 (had 6-7)
275 x 5 ( had probably 6)

Happy with these. Early in the log I was doing 2-3 reps with this weight. Happy that I’m getting stronger just on TRT .

Treadmill

1.5 mile fast jog
0.5 mile walk

Plate loaded hamstring curls

45 x 15, 15

Plate loaded Lat Pulldown

135 x 8, 8, 8

Close Grip Landmine Row

90 x 10, 10, 10

Plate Loaded Preacher Curl Machine

20 x 20
40 x 10
30 x 12
30 x 12


Went and took care of some yard work in the heat. Felt pretty drained and was going to call it a day. Realized my daughter had been watching tv all day. Convinced her to come to the garage for some weights (started working with her some last week). She did 3 x 6 with the hex bar on deadlifts and 3 x 8 with a 20 lb , 4 foot bar on bench. Followed by some walking on the treadmill.

During this I knocked out chest rather than pushing chest to tomorrow .

Rear Delt Lateral Raises

20 x 15, 15, 15

Barbell Flat Bench (rogue Swiss camber bar , 12 degree grip, shoulder width)

143 x 15
233 x 3
233 x 4
233 x 3
143 x 15 (wide grip , 16 degree handles)

Might need to back off these a bit. Feeling a little tightness , most minimal amount of pain I think in my coracobrachialis but could be pec minor or maybe pec major at the attachment although I think the CB. May need to do a couple weeks of dumbbells and avoid pushing these heavier presses. Potentially could try barbell but not sure how my wrist will do

Lever Arm Isolateral Flat Press

Pause at bottom and fast through concentric

70 x 15, 15, 15

Plate Loaded Tricep Pushdown (chain on lever arm)

55 x 15, 15, 20

Delt lateral raise

20 x 12 , 12


Very happy with today. Breaking it up allows me to give good effort on both parts. Maybe I could have pushed a little harder on chest tomorrow but I need to be careful with the strain and not create a problem.

Need to reign the diet in some . Happy with the progression but I need to be moving towards 185-190 while I do it so I can maximize results when I get lean enough to bulk

 

[Hyde]

It’s probably the CB. Mine on the side with my lack of elbow flexion gets overworked when I push it for too much ROM, things like reverse grip bench or closer Swiss handles, or cambered bar bench. My ART guy has to work it loose OFTEN. Probably every other week or so, because I’m so dysfunctional on that side.

 

[Rockslide]

It’s probably the CB. Mine on the side with my lack of elbow flexion gets overworked when I push it for too much ROM, things like reverse grip bench or closer Swiss handles, or cambered bar bench. My ART guy has to work it loose OFTEN. Probably every other week or so, because I’m so dysfunctional on that side.

That’s good to know and helpful because it bothers me more on the close grip stuff that the wide grip. May be able to modify it some by going wider. It’s nagged slightly for about 2-3 weeks (would rate it 1-2 /10) but was a little more significant today (3-4/10). The wide grip decline on Saturday with 193 x8 didn’t bother it at all though. And yeah it doesn’t feel so much like a true strain, just a tightness with mild pain that feels like it’s about to tear.

I may try barbell again. Just nervous about my schapholunate. I can get plenty of the right type of work with lever arm / hammer strength like stuff, dumbbells, Swiss bar etc

I will say the more I’m active on the training subforum of AM the more I’m motivated to want to try to get in shape for a meet for myself.

It’s just a cost/benefit ratio thing. It’s not like I would be competing for a podium so for that matter I guess I could just do it in my garage . I would love to hit like 450/300/500 at 198 or maybe even 181 and I feel like I might could get there with 1-2 years of consistent training but I’m not sure my wrist can handle the bench. Psychologically it would be more fun than me doing it in my garage with a swiss bar for bench and hex bar for deads (again though risking injury for only my own ego)

 

[Dustin07]

Anytime you can pick up 315lbs 8 times and put it back down FOR FUN is like just straight up retard strength. You ever think about that? Even if your long term goal is 500. Or if you're Hyde who cleared 600 last week. At the end of the day as a man to be able to walk up to the bar and just pick up 315lbs for fun cracks me up. The things we do in the gym are kinda hilarious if you think about it.

"What did you do today?"

Nothing, picked up a bunch of riding lawnmowers and put them back down a few times.

 

[Hyde]

That’s good to know and helpful because it bothers me more on the close grip stuff that the wide grip. May be able to modify it some by going wider. It’s nagged slightly for about 2-3 weeks (would rate it 1-2 /10) but was a little more significant today (3-4/10). The wide grip decline on Saturday with 193 x8 didn’t bother it at all though. And yeah it doesn’t feel so much like a true strain, just a tightness with mild pain that feels like it’s about to tear.

I may try barbell again. Just nervous about my schapholunate. I can get plenty of the right type of work with lever arm / hammer strength like stuff, dumbbells, Swiss bar etc

I will say the more I’m active on the training subforum of AM the more I’m motivated to want to try to get in shape for a meet for myself.

It’s just a cost/benefit ratio thing. It’s not like I would be competing for a podium so for that matter I guess I could just do it in my garage . I would love to hit like 450/300/500 at 198 or maybe even 181 and I feel like I might could get there with 1-2 years of consistent training but I’m not sure my wrist can handle the bench. Psychologically it would be more fun than me doing it in my garage with a swiss bar for bench and hex bar for deads (again though risking injury for only my own ego)

It really depends what motivates or excites you to lift. I’d say if you are driven to make a garage total on a test day using the bars that play nicely with your body & you hit numbers you’ve never accomplished (or more importantly, are just proud of as a combination that day), then that’s a great way to drive your training! The important thing as a strength enthusiast is that you get better somehow over time.

Because maintaining is a lie - that’s something naive or dishonest people tell themselves as an excuse to back off their efforts & sit on the laurels of what they’ve done. You SHOULD be proud of everything you have ever accomplished; people can’t take that away from you & you had to earn it. But if you are truly comfortable & content with things, that is a slow death that kills any further goals or progress. And the body is always either improving or weakening in strength, anabolic or catabolic, there is no permanent allostasis. If you do not set goals that make you reach, you will not grow further in some capacity.

That being said, if you are interested in doing a sanctioned powerlifting meet, you don’t need to do any particular total - you don’t need to set arbitrary PRs your first meet. You just need to be able to use a barbell and lift to their required standards to get some lifts passed. Anything you complete would be a meet PR.

So if that’s something to consider, I would play with a barbell slightly too. You could add it empty as part of a mobility/warmup/cooldown on any given day to experiment and see how your body responds. I mean you’re not going to go wrong flushing some blood through your pecs quickly after your press session, or some barbell RDLs to warm up or after deadlifts. Just spend a few minutes here or there, or even mid session as active rest between real work.

 

[Dustin07]

On the wrist thing, not being a doctor or having seen images, or anything like that I can say that when I learned how to wrap correctly from a Dave Tate video years ago it was a game changer. I have been wrapping my wrists probably since like 2013 and I bet today if i were to lift unwrapped, my wrists can handle a good 50-100lbs more on bench pain-free than before I learned how to wrap.

Because maintaining is a lie - that’s something naive or dishonest people tell themselves as an excuse to back off their efforts & sit on the laurels of what they’ve done. You SHOULD be proud of everything you have ever accomplished; people can’t take that away from you & you had to earn it. But if you are truly comfortable & content with things, that is a slow death that kills any further goals or progress.

Yesterday on my way home I was having a conversation with me and we ended up coming to the conclusion that "if you're not getting stronger, you're getting weaker". Doesn't mean I have to get stronger the choice and priority is up to me, but its reality. for 25 years in business I have believed the same thing "you're growing, or you're shrinking. but cruise control doesn't work".

Ironically, my wife was helping a woman propagate flowers yesterday and when they went to lift a 50lb bag of something the lady said don't do that, why do that? there are two of us, don't do that if you dont have to. there are only so many checks in the checkbook, don't write one now.

Told my wife that I love the checkbook analogy but in this particular scenario she's misusing it. While I'd love for my wife to be soft, feminine, and count on me for strength, I told her the same thing. She's getting stronge or weaker. with another 40-50 years to live, I feel obliged to be a jacked 90yr old to the best of my ability.

 

[Rockslide]

It really depends what motivates or excites you to lift. I’d say if you are driven to make a garage total on a test day using the bars that play nicely with your body & you hit numbers you’ve never accomplished (or more importantly, are just proud of as a combination that day), then that’s a great way to drive your training! The important thing as a strength enthusiast is that you get better somehow over time.

Because maintaining is a lie - that’s something naive or dishonest people tell themselves as an excuse to back off their efforts & sit on the laurels of what they’ve done. You SHOULD be proud of everything you have ever accomplished; people can’t take that away from you & you had to earn it. But if you are truly comfortable & content with things, that is a slow death that kills any further goals or progress. And the body is always either improving or weakening in strength, anabolic or catabolic, there is no permanent allostasis. If you do not set goals that make you reach, you will not grow further in some capacity.

That being said, if you are interested in doing a sanctioned powerlifting meet, you don’t need to do any particular total - you don’t need to set arbitrary PRs your first meet. You just need to be able to use a barbell and lift to their required standards to get some lifts passed. Anything you complete would be a meet PR.

So if that’s something to consider, I would play with a barbell slightly too. You could add it empty as part of a mobility/warmup/cooldown on any given day to experiment and see how your body responds. I mean you’re not going to go wrong flushing some blood through your pecs quickly after your press session, or some barbell RDLs to warm up or after deadlifts. Just spend a few minutes here or there, or even mid session as active rest between real work.

Agree. No such thing as maintaining, if you arent progressing you are regressing. It might not mean getting stronger , it might mean staying the same strength while improving cardio, or leaning out. Same concept though , setting an improvement goal and working for it.

I personally tend to do better with a carrot in front of me. Some of the best overall fitness I’ve achieved (not necessarily the best I’ve looked) has been when I’ve known I had a big hunt in the mountains coming up where I knew I needed to improve my VO2 max , get stronger to carry a pack, pack an animal out etc. I would eventually like to make it to a backwoods hunt in Alaska and that is going to require some different fitness training than what I’m currently doing , but it will certainly motivate me when that day comes to do what I need to do.

I powerlifted in HS but missed last 2 years because of various serious injuries that occurred during football. Then got to college and grad school etc and got out of lifting for years until 2017. Consistency was still a problem, I was always doing something other than the time periods where I had 3 major non lifting related injuries , but always had too unpredictable a schedule to be fully dialed in . Those totals would all represent PRs which is why I would like them.

I hit a 295 bench raw once. Having been chasing 300 since. Have always had long arms for my frame, and probably would have benefited a lot with proper coaching which I never really got. When I busted out 110s on dumbbells for 8 good reps last fall was bittersweet because I knew I had the strength in me to hit 300. Im going to work on it but even 185 feels a little sketchy on the wrist with straight bar . I lost 6 months of lifting with the ligament tear several years ago and wrist still aches day to day . If it never feels right I probably need to back off of that goal and just focus on hitting 300 with the cambered Swiss bar (which would represent more strength anyways).