Slicin' and Dicin'

[Dustin07]

Broke my fast around 44hrs at 191lbs and had burger de jour with the wife last night. A mightily stacked Turkey burger, plus the left over patty, lol. l think I have her talked into salmon burgers for Thursday so I can keep this burger train rolling.

She decided sliced parmesan was the ticket tonight, I added some mushed up avocado, onion, tomato, lettuce, and as always, sriacha rather than ketchup.

Cooked it up on the Traeger which I'm still learning. when I do burgers I put a cast iron in the traeger to get a better sear and cook them on butter, last nights cook went really well but I have had some issues a couple times losing temperature and the grill not coming back to full temp. I'm not sure if thats user error or a defect in the fire pot or temp guage yet....

Looks like a terrific stack. Let me know how ATP Elite treats you!This is probably the next of Steve's products I'm most interested in, after BASIS.

man I don't know for sure what I'll be able to say since I'm running it simultanously with Prime XT and I've never used either before, so that's sorta the downside... using two new products at once, I can't determine their individual effects. It might almost be smarter for me to drop the ATP and bring it back later to see how it runs solo.

 

[MrKleen73]

Honestly, ATP is more likely going to increase reps at a given weight, and muscle volume, where the PRIME will help with slightly increasing growth, and strength gains. So I think you can probably get a good reading. If both go up then they are both working. If mostly reps the ATP, if mostly increased loads then more from the PRIME. At least that is how I would look at that to see if I was getting what i expected out of them.

 

[Dustin07]

Honestly, ATP is more likely going to increase reps at a given weight, and muscle volume, where the PRIME will help with slightly increasing growth, and strength gains. So I think you can probably get a good reading. If both go up then they are both working. If mostly reps the ATP, if mostly increased loads then more from the PRIME. At least that is how I would look at that to see if I was getting what i expected out of them.

that was a bit what I had in mind, seems like a solid rule of thumb! I do have to say I oddly feel like some of my clothes have grown a bit tight again despite my weight being pretty consistent in that 190-195 range.

 

[MrKleen73]

that was a bit what I had in mind, seems like a solid rule of thumb! I do have to say I oddly feel like some of my clothes have grown a bit tight again despite my weight being pretty consistent in that 190-195 range.

Are they tighter in the right places? That is what matters most!

 

[Dustin07]

Are they tighter in the right places? That is what matters most!

haha yeah my fat guy slacks I bought when I was bulking are falling off

 

[Dustin07]

Bench

20 x 95
5 x 135
2 x 175, 205, 225, 245
5 x 245

Slingshot
2 x 275

CGBP + Green bands
3 x 6 x 135

Raw
17 x 155 AMRAP

DB bench
3 x 20 x 40s
10 x 70s, 80s

Incline DB
2 x 10 x 40s

Incline DB
3 x 10 x 40s
(Very very slow TUT to stretch the delts)

Incline DB flies
15 x 30s

Weight 191


Notes
I did NOT know my forward delts were so tight! I could not get them to loosen up until after that 3 x 20 on the light DBs so I guess I'll have to address that.

All in all not a bad session considering I took everything a bit easy. Somehow still found enough volume to sweat. an hour later I was shaking eating my postWO chicken. what a sleeper of a workout. did not expect it to hammer me like that.

 

[Dustin07]

I cannot even begin to express the amount of tightness I now have in both front delts. can't raise arms, lol. no real pain, not an injury, and it's both of them.

Looking at last Sundays session it could have been 20 x 135 wide grip but thats a normal finisher for me, so I'm guessing the culprit is one of these since the DB Flies was probably a PR and the other two movements were pretty new and unusual ROM for me.

Incline DB flies
10 x 40s, 50s
+ 15 x 30s dropset

Star trac incline machine
4 very hard sets

Nitro vertical chest press
3 sets

I'm not concerned but holy wow. I'm shocked I got my shirt off in the locker room.

 

[MrKleen73]

You might want to give these DC shoulder stretches a shot.

 

[Dustin07]

You might want to give these DC shoulder stretches a shot.

I knew I could count on you! I will give that a try. I was thinking of pulling my bands out for some of the old school banded stretch work I used to do as well. I may or may not get motivated to do it tonight since i'm not in pain but will likely do a lot of shoulder mobility tomorrow even though its legs day just to lubricate stuff

 

[gphagan1]

I cannot even begin to express the amount of tightness I now have in both front delts. can't raise arms, lol. no real pain, not an injury, and it's both of them.

Looking at last Sundays session it could have been 20 x 135 wide grip but thats a normal finisher for me, so I'm guessing the culprit is one of these since the DB Flies was probably a PR and the other two movements were pretty new and unusual ROM for me.

I'm not concerned but holy wow. I'm shocked I got my shirt off in the locker room.

That is a great stretch that Kleen brought up, and something else I would suggest to add into your warmup routine on any chest or shoulder days are the McLeod Flyes that SkRaw told me about. I’ve been doing those every chest and shoulder workout lately, with just 20s, and they really give a good stretch to the pecs and front delts….

 

[Dustin07]

That is a great stretch that Kleen brought up, and something else I would suggest to add into your warmup routine on any chest or shoulder days are the McLeod Flyes that SkRaw told me about. I’ve been doing those every chest and shoulder workout lately, with just 20s, and they really give a good stretch to the pecs and front delts….

you know whats funny is I was doing these today inbetween my bench sets because of that conversation you guys had lol. I was going much lighter though just 5-10lb plates there on the tree by the bench

 

[Dustin07]

Squats
10 x bar, 95
5 x 135
3 x 185
1 x 225, 255
3 x 3 x 285

V squats
10 x +180, +270, +270
+ 20 x +90 dropset

Leg ext
2 x 20

Leg press
10 x 270
5 x 360, 450



Note
Gym was a **** show today. I don't even know where to begin. My buddy is squatting 405 for triples and dude starts walking directly across his platform with barbell still on my buddies back. I ask if he's trying to get fucking killed by the barbell but he doesn't hear anything through his head phones. he walks away, walks back, puts the pussy pad on the other barbell and starts 1/4 squatting 135 for triples. I feel bad when I internally criticize someone so deeply about form, or using the pad etc because I don't know their situation, but when their overall gym behavior and etiquette starts to overflow on my session I get more judgemental. Maybe I'm just pissy lol.

 

[Hyde]

Squats
10 x bar, 95
5 x 135
3 x 185
1 x 225, 255
3 x 3 x 285

V squats
10 x +180, +270, +270
+ 20 x +90 dropset

Leg ext
2 x 20

Leg press
10 x 270
5 x 360, 450



Note
Gym was a **** show today. I don't even know where to begin. My buddy is squatting 405 for triples and dude starts walking directly across his platform with barbell still on my buddies back. I ask if he's trying to get fucking killed by the barbell but he doesn't hear anything through his head phones. he walks away, walks back, puts the pussy pad on the other barbell and starts 1/4 squatting 135 for triples. I feel bad when I internally criticize someone so deeply about form, or using the pad etc because I don't know their situation, but when their overall gym behavior and etiquette starts to overflow on my session I get more judgemental. Maybe I'm just pissy lol.

The world is full of air heads, and commercial gyms as a population sample are particularly full of them (as the overall client base is exceptionally general population compared to more specialized training centers).

It will never not be a reality there.

 

[Dustin07]

The world is full of air heads, and commercial gyms as a population sample are particularly full of them (as the overall client base is exceptionally general population compared to more specialized training centers).

It will never not be a reality there.

this one particular location just has a pure trash demographic. we were going to jump on the leg press but this dude was sitting there with zero plates added playing with his phone, I kept watching as we had each knocked out 2 sets on the V Squats... so that's 4 sets complete before he did a single set with no weight. I told my buddy I was going to just go ask if he's taking a nap or if we can use the machine but then another dude came over and they proceeded to work it together but yeah it's non stop. just a bizarre lack of etiquette...

my buddy's a.d.d. was in full force. when he stepped out with 315 on his back he bobbled it badly, then when he stood up, fell forward 2 steps almost losing everything. we laughed a bit about how he had the twisting jerking motion down perfectly while under load but I'm shocked he didn't wreck his spine, it was horrendous to watch, but I think it scared him into focus so he could work up to his working sets at 405 but that's when dude decided to walk across his platform totally oblivious to the fact that we were indeed putting in the work. had my buddy bobbled that 405 in the same way and crashed backwards, who knows. we did have safety bars in place as we always do, but criminy who the hell just walks across everyones platforms while you're squatting?

its one of the reasons I always do a safety check around me before making a big pull or squat, I always half expect someone to back into my barbell not paying attention while they're loading their own.

 

[Dustin07]

Oh yeah, my wife forgot it was burger week and pulled out a steak yesterday to thaw. When I reminded her, we decided to push salmon burgers off to today (Friday). So I put a lot of effort into this steak, had all day to sit, seasoned well, fantastic char in the cast iron then finished in the oven for 4-6 minutes.

Then I pulled the steak out, sliced it into as thin of slices as I could. mashed a half an avocado into a cup with a little japanese mayo, sriacha, chinese mustard to make myself a custom aioli sauce, then proceeded to have one of the best burgers of my life.

I present to you the new york steak burger with brussels and red potatoes.

 

[gphagan1]

Oh yeah, my wife forgot it was burger week and pulled out a steak yesterday to thaw. When I reminded her, we decided to push salmon burgers off to today (Friday). So I put a lot of effort into this steak, had all day to sit, seasoned well, fantastic char in the cast iron then finished in the oven for 4-6 minutes.

Then I pulled the steak out, sliced it into as thin of slices as I could. mashed a half an avocado into a cup with a little japanese mayo, sriacha, chinese mustard to make myself a custom aioli sauce, then proceeded to have one of the best burgers of my life.

I present to you the new york steak burger with brussels and red potatoes.

View attachment 252595

Now that’s my kind of burger.

 

[Hyde]

Now that’s my kind of burger.

Only a communist wouldn’t eat that!

 

[Dustin07]

Pop tarts

Seated DB curls
15 x 27.5s
12 x 32.5s
10 x 40s

• 10 x 32.5s dropset
• 15 x 22.5s 2nd dropset

Cable pushdowns - rope attachment
3 x 15-20
+ 1 x 20 dropset

BB curls - straight bar
10 x 70, 80
5 x 90, 100, 100

• 12 x 70 dropset
• 15 x 50 2nd dropset

Life fitness dips machine
15 x +180
10 x +270
8 x 320
+ 20 x +180 dropset.

DB preacher curls
3 x 10 x 30lbs

SS with EZ bar preacher curls
3 x 15 x 50lbs

Cable OH ext
4 x 20

Cable bicep curls
5 x 12

 

[Dustin07]

The saga continues...

 

[Dustin07]

Warm up
DB curls
DB RDLs
Goblet squats


Double DB rows
3 x 12 x 60s

Cybex t bar rows
3 x 10+

Deads
10 x 135
5 x 225
3 x 275
1 x 315, 365
2 x 3 x 385

RDLs
2 x 10 x 225

BB rows
10 x 155, 175

• 12 x 135 dropset
• 20 x 95 2nd dropset supinated

Lat pull downs
4 x 10+
+ 1 x 15 dropset reverse grip


Notes
Biceps were a bit tight/ sore today so I'm pretty happy about that actually lol. Hopefully yesterday's poptart session stimulated a bit.

I sorta wish I pushed my 385# deads to 5s. The first rep on each set was grueling then increasingly easier as they progressed. I don't think it's a strength issue I think it's a skill issue, I've neglected them and they feel awkward.

 

[Dustin07]

If you can see the peak a boo view of Mt Rainier here, that's my gym to the left (my preferred one). On a day like today you can see why we PNW folks stick around and survive the shitty winters.

 

[Dustin07]

I'm guessing this is the rest of my summer plans

 

[gphagan1]

If you can see the peak a boo view of Mt Rainier here, that's my gym to the left (my preferred one). On a day like today you can see why we PNW folks stick around and survive the shitty winters.

View attachment 252618

Yeah those Mt Ranier views are amazing…my sister did an Alaskan cruise, but before they went to Seattle to catch the ship, they spent a couple of days around Mt Ranier and my brother in law is a photographer and got some amazing mountain shots and glaciers with Polar Bears, and Grizzlies on land in a couple of spots. Made us want to take one in a couple of years.

I'm guessing this is the rest of my summer plans

View attachment 252619View attachment 252620

Deck is looking sharp.

 

[Dustin07]

Bench
20 x 95
10 x 135
1 x 175, 205, 235, 265, 280
5 x 250

Slingshot
13 x 225

Cardio
Incline - 10minutes

Notes
Boy and I were exhausted from yesterday's work and short for time so we jammed out a tiny bit of bench work today.

Zero delt issues today, although I'm still feeling the back and bicep doms.

 

[Dustin07]

Continuing my Monday fasting approach today. Everything feels pretty good, and our weather is phenomenal this week!

Deck is looking sharp.

Thank you Sir! There is a bit of a learning curve as its been a long time since I had untouched wood ready for fresh stain so its a two part sanding process. First some 60-80 grit to clean it up, fix dog claw marks etc then a quick 220 finish before putting down the stain. since we "picture framed" in parts of the deck as you can see and have that "waterfall" trim on the steps, I think we are going to run a lighter stain on the entire deck, the a slightly darker stain on those trim pieces. if it doesn't look as good as it seems in our head, it sands up pretty easily and can be redone... I'm hoping with a little time put in each night after work that we can get this big monster of a deck done by this weekend, get our patio furniture back out there and be "done" so we can start enjoying this project we started last november, lol.

My wife is really enjoying her gardening too and the past two years I've been tinkering a lot with all these cheapo diy sprinkler systems. These little kits are honestly so cool because instead of having a giant sprinkler going everywhere I'm able to get good targeted watering in where we need it, so I'm working on this a bi ton the side as well to keep her garden watered.

 

[MrKleen73]

Looks beautiful! Nice deck, I am sure you love sitting out there looking at the water and your landscaping.

 

[Dustin07]

Looks beautiful! Nice deck, I am sure you love sitting out there looking at the water and your landscaping.

I definitely will lol. we have had some beautiful and very dry spring days this past month but chilly at night, by the time we get home its hoodie weather so we've been on the deck a lot to BBQ and whatnot, but not so much to enjoy it. Last Saturday we went to a AAA Baseball game (Rainiers) and it was so warm out we drove down to the beach, about 1 mile, with the dogs to sit there at 11pm (gasp!) with the stars and moonlight. it was very warm out, and beautiful. a super nice evening alone with the wife on our first warm night of the year. Now that the weather has warmed up, the deck furniture is all packed up and moved aside for painting, staining, sanding etc lol. so I'm feeling motivated to get as much done as I can this week and hopefully have the deck reassembled by this weekend!

 

[Dustin07]

Broke my fast this morning with a chicken breast at about 36hrs and 192lbs. I had contemplated breaking last night but working on the deck kept me distracted until like 7pm. I think this stain we picked is going to be dynamite once it dries and lightens up a bit. You can see where we need to put in a row of shingles still from when the deck was built, but otherwise things are definitely coming along nicely. Tonight I'll be sanding the rest of the deck here so that my wife and I can finish staining it Thursday which "should" mean I get to use it this weekend

 

[gphagan1]

Broke my fast this morning with a chicken breast at about 36hrs and 192lbs. I had contemplated breaking last night but working on the deck kept me distracted until like 7pm. I think this stain we picked is going to be dynamite once it dries and lightens up a bit. You can see where we need to put in a row of shingles still from when the deck was built, but otherwise things are definitely coming along nicely. Tonight I'll be sanding the rest of the deck here so that my wife and I can finish staining it Thursday which "should" mean I get to use it this weekend

View attachment 252667

Yeah it’s looking really good…. I like that stain.

 

[MrKleen73]

That is a nice looking color of stain! It is going to be nice out there for sure!

 

[Dustin07]

Yeah it’s looking really good…. I like that stain.

That is a nice looking color of stain! It is going to be nice out there for sure!

thanks guys, when I tore down the first one on the other side of the house last oct/nov and started construction, then the planning and building of this one in January, I knew that it would be late may or early june before it dried out enough for the sanding and staining part.... it snuck up on me, lol. I'll be very glad to have this project done!

 

[Dustin07]

Seated DB OHP
12 x 30s, 45s, 55s, 65s
+ 12 x 45s dropset

DB laterals
15 x 27.5s, 32.5s
+ 15 x 25s dropset

Forward raises
15 x 30s
10 x 40s
+ 20 x 22.5s dropset

Seated laterals
15 x 12.5s

DB shrugs
20 x 70s, 80s, 90s
+ 20 x 60s
(Man I was clawing those 90s by the last inch of finger tip by the last rep lol)

Superset with Barbell high pulls
15 x 70, 90
10 x 110
+ 15 x 70

Face pulls
4 x 15-20





Notes
192 this morning
Super winded this whole workout. I broke fast with chicken breast and had some pasta preWO to fuel things but opted for a lighter weight day (shoulders) vs squats since I want more fuel for that.

Left snatch out today since for all I know that irritated the neck last time so I'll ease that back in later.

Actually a great session considering I intended to just go light and earn some blood flow

 

[MrKleen73]

Man 15 reps with 32.5 is real weight on the lateral raises. No wonder your shoulders look like boulders.

 

[Dustin07]

Man 15 reps with 32.5 is real weight on the lateral raises. No wonder your shoulders look like boulders.

I think I saw Brad Castleberry doing like 60s or something like that so it's been on my mind a lot lol.
This one particular movement has somehow been in my arsenal for probably 15+ years. I think it goes back to when I first leaned back up in my 20s and noticed my shoulders in a tank top for the first time at the gym, ever since then it's just been a fun movement that feels "intentional" like I know it's doing something....

 

[MrKleen73]

Yeah, it shows on your delts Brother! I used to be able to get some decent weight but then it started bothering the capsule making it so tight it would hurt, and ache for days after doing them. Now I have to do them differently and lower weight higher reps. However, I have the form down to really hit the medials well now. With shoulders it come down to volume, volume and volume. You are getting plenty at that weight.

 

[Dustin07]

Last night got home, settled in, got ready to decompress and change into work clothes. Told my wife to take the night off and go out with her friend or something for a cocktail and I would just work on the deck. I had planned to plant myself on the deck until 9pm if needed to muscle through the last of the sanding. Before I even got started... my wife texts me that some road debris popped her tire right before she was about to cross the bridge to an appt and she pulled into a parking lot at the local produce stand and taproom. "help!" lol. so I drive down there, meet her at the tap room, have a beer, change the tire. Then she asks, well..... now what? date night?

so yeah, I didn't get any work done on the deck, lol.

Yeah, it shows on your delts Brother! I used to be able to get some decent weight but then it started bothering the capsule making it so tight it would hurt, and ache for days after doing them. Now I have to do them differently and lower weight higher reps. However, I have the form down to really hit the medials well now. With shoulders it come down to volume, volume and volume. You are getting plenty at that weight.

Thanks dude, I have basically 4 different ways that I do them and I think a lot of it really is live and learn. Learning how the bodys natural ROM works so I'm not forcing anything, especially with shoulders. I will have some bounce at the hips on my heaviest weights, especially last few reps to create some momentum from the bottom but also to safely catch it so that I do not have a massively brunt pulling on anything in the delts shoulders from a dead stop and also so that when a 40lb db comes crashing down it has some shock absorbing at the bottom and not a hard strain that could tear or injure a muscle.

I will slightly change the ROM / direction of the lateral to find the right spots and I know whether I can describe it well enough or not, that I'm finding the thing, because of the pump and fatigue I'm able to generate. But that is also why I really like drop sets and seated laterals because I'm utilizing far lighter weight without the "bounce".

I don't really talk about cheater reps too much and I'd never coach them, but what some people call cheater reps I consider appropriate form depending on a persons approach/goal and understanding of how their body moves. Its just too complicated of a discussion I think so I don't get into it. lol

 

[MrKleen73]

Cheater reps in good form are fine. Honestly the first 20 degrees or so of a lateral raise is mostly rotator cuff. So a little momentum through there is not a big draw on the effectiveness. As long as you are resisting the decent a bit on the way down you are going to get amazing stimulation. Since going heavier seems risky to me I opt to keep the momentum out of my side raises. However I am limiting myself from getting to heavy by taking that out of the equation. I just depress and set the scaps to take the traps out of it. You can't really engage the upper traps completely while the scaps are depressed and set. So it limits there involvement a good bit. I also do different angles sometimes more like a wide Y, and sometimes almost straight out. Sometimes in between. Like you said, I go off of feel and stimulation also using the different angles as different movement patterns to help prevent overuse issues.

 

[Dustin07]

Cheater reps in good form are fine.

yeah I totally agree, its just not a conversation I'd get into with the average person because you realize quickly that people have a hard time understanding what direction their body is supposed to move lol. For instance, in my final decade or so of baseball and mens softball tourney teams I learned how to side arm the throw from 3b to 1b with great accuracy and even years later learned that my shoulder issues were likely relevant to the horrible strain that "correct" baseball throwing form puts on your shoulder.

Since going heavier seems risky to me I opt to keep the momentum out of my side raises.

However I am limiting myself from getting to heavy by taking that out of the equation.

I totally agree, I wanted to do more of those seated DB's this week but even dropping to 12.5lbs for higher reps was a GREAT stimulus!

I also do different angles sometimes more like a wide Y,

yeah I have a hard time describing it in writing buy my approach is similar. especially with forward raises. so I have forward raises that basically move in two different directions (alternating) and then in addition I have the high pulls which I work really hard to keep as a distanct and different movement.

but with those forward db raises I'll do a rep that's straighter in front of me, followed by a rep thats more of a Y shape, and I'll continue to find that "spot" .

 

[Dustin07]

Seated DB curls
15 x 27.5s, 32.5s
10 x 40s
+ 15 x 25s dropset

Tricep ext rope attachment
3 x 20
+ 1 x 20 dropset

Ez bar curls
15 x 80
8 x 100
15 x 70
+ 15 x 50 dropset widegrip

H\S dips
10 x +180, +250, +300
20 x ,+180 dropset

DB preacher curls
3 x 12 x 30
+ 15 x 25 dropset

DB kickbacks
15 x 25, 30
20 x 20

Single arm cable curls
2 x 15

Dips
1 set x 26 reps

 

[MrKleen73]

Fun looking session. Time for the GUNSHOW!!!!

 

[Dustin07]

Fun looking session. Time for the GUNSHOW!!!!

definitely one of those sessions I did not want to end!

 

[Dustin07]

Squats
10 x 135
3 x 185, 225, 265
5 x 285
2 x 300
5 x 225

Leg press
10 x +270
5 x +360, 450, 540, 570 (PR?)

• 10 x 360 dropset
• 15 x 270 2nd dropset
• 20 x 180 3rd dropset

Notes
Drug my ass into the gym today, been sleeping but not recovering, just tired (not sore) yet easily added reps to my 285 from last week so

Once was into my 570 set I realized I could have taken 600 easily but figured go with a reachable high quality set today and come back and take 600 next time.

Woke up with weight down a bit to 191 today.

it was hard for me to walk out without accomplishing more accessory work but that was honestly a time suck of a session and legs feel like they got solid stimulus....

 

[Hyde]

First, I want to say nice PR! It’s great to break barriers. But next, I feel the need to say that Legpress is not a 5-rep movement; if you are not doing at least 8 reps on it you’re wasting energy! It’s not about getting stronger in the low reps. It’s about working in ranges that add thigh size, which in turn create strength potential for your barbell lifts that will benefit big from 5s…which in turn will probably allow bigger weights to be used on your accessories like Legpress later.

 

[MrKleen73]

Yeah, I typically don't go under 10 reps on leg press unless a the 3rd or 4rth set off of a 12 rep start where RIR dictates reps.

 

[Dustin07]

First, I want to say nice PR! It’s great to break barriers. But next, I feel the need to say that Legpress is not a 5-rep movement; if you are not doing at least 8 reps on it you’re wasting energy! It’s not about getting stronger in the low reps. It’s about working in ranges that add thigh size, which in turn create strength potential for your barbell lifts that will benefit big from 5s…which in turn will probably allow bigger weights to be used on your accessories like Legpress later.

Yeah, I typically don't go under 10 reps on leg press unless a the 3rd or 4rth set off of a 12 rep start where RIR dictates reps.

I think about that every time I get on the machine tbh. I skipped leg press for so many years, focused only really on barbell based stuff, or lunges/goblets/ etc that bringing the leg press back in the past year or so has been experiemental. I'm not really in a groove yet on this machine so I'm still figuring out where "i want to be". There is some confidence building going on here for me since on paper 540 lbs looks like a lot. But I think given the right build up into this machine and understanding appropriate jumps 540 could probably be a 3 x 8 or 3 x 10 at this point for me. I am hitting with the machine that the heavy weights are an experiemental touch before I drop into the "working" sets which I have notated and run as dropsets.

but yeah I totally agree and can feel it, the sweet spot regardless of weight is that 12-15+ rep zone similar to some of the shoulder work. some of these movements you don't even really feel until you get to reps 8-10. THEN the work starts

 

[Hyde]

I think about that every time I get on the machine tbh. I skipped leg press for so many years, focused only really on barbell based stuff, or lunges/goblets/ etc that bringing the leg press back in the past year or so has been experiemental. I'm not really in a groove yet on this machine so I'm still figuring out where "i want to be". There is some confidence building going on here for me since on paper 540 lbs looks like a lot. But I think given the right build up into this machine and understanding appropriate jumps 540 could probably be a 3 x 8 or 3 x 10 at this point for me. I am hitting with the machine that the heavy weights are an experiemental touch before I drop into the "working" sets which I have notated and run as dropsets.

but yeah I totally agree and can feel it, the sweet spot regardless of weight is that 12-15+ rep zone similar to some of the shoulder work. some of these movements you don't even really feel until you get to reps 8-10. THEN the work starts

Yes, I think 12-20 on Legpress can be magical. For reference, the 3x10 I’ve been doing have been with a 3-second eccentric - it just so happens I need 8 plates/side for that, but if I did regular tempo I’d need another plate easily for sets of 10 reps, or do even higher reps.

You can lift remarkably heavy weights on most legpress machines, and it’s going to feel heavy, BUT the most important thing is to get the accumulated TUT and a sufficiently high effort - NOT the actual weights.

 

[MrKleen73]

Yes, I think 12-20 on Legpress can be magical. For reference, the 3x10 I’ve been doing have been with a 3-second eccentric - it just so happens I need 8 plates/side for that, but if I did regular tempo I’d need another plate easily for sets of 10 reps, or do even higher reps.

You can lift remarkably heavy weights on most legpress machines, and it’s going to feel heavy, BUT the most important thing is to get the accumulated TUT and a sufficiently high effort - NOT the actual weights.

Yep, it is a builder, a provider of massive volume, best for building and not strength. The leg press is responsible for most of my leg growth. I have ALWAYS found it more effective for me than squats. Of course doing both is even better if you can.

 

[Dustin07]

Lat pull downs
4 x 12

Deads
10 x 135
5 x 185, 225
1 x 275, 315

2" deficit
5 x 225

4" deficit
5 x 225

2" deficit + green band
5 x 225, 275, 315

No deficit, no band
8 x 325 (2-5 RIR easily)

RDL's
1 set x 15 reps x 225lbs

Cybex t bar rows
3 x 12


Notes
No lifting yesterday but did walk 18 holes of golf (and the fact that I haven't practiced or played much showed )

Pretty good doms going into today's session from both squats and walking golf but deads felt strong so it was hard for me to keep weight low but I had a plan, wanted to work on ROM and get deficits in.

Wife surprised me with turkey burgers last night and I woke up a little heavy at 195lbs ish

I'm experimenting to try to pull deads into my back centric day but as you can see I got carried away.

 

[gphagan1]

Lat pull downs
4 x 12

Deads
10 x 135
5 x 185, 225
1 x 275, 315

2" deficit
5 x 225

4" deficit
5 x 225

2" deficit + green band
5 x 225, 275, 315

No deficit, no band
8 x 325 (2-5 RIR easily)

RDL's
1 set x 15 reps x 225lbs

Cybex t bar rows
3 x 12


Notes
No lifting yesterday but did walk 18 holes of golf (and the fact that I haven't practiced or played much showed

)

Pretty good doms going into today's session from both squats and walking golf but deads felt strong so it was hard for me to keep weight low but I had a plan, wanted to work on ROM and get deficits in.

Wife surprised me with turkey burgers last night and I woke up a little heavy at 195lbs ish

I'm experimenting to try to pull deads into my back centric day but as you can see I got carried away.
View attachment 252759

Nice deadlifts…..and a lot of them too. Looks like you definitely hit on your ROM.

 

[Dustin07]

Nice deadlifts…..and a lot of them too. Looks like you definitely hit on your ROM.

I walked in and said start with lat pull downs, go light weight, just do the work and you can go home

Next thing I knew I was going way too hard lol.

Spent the rest of the day working on the deck, made really good progress before moving over to the diy watering system on my wife's garden. Got inside just in time to catch the Army's 250th Parade. Super cool to see the para troopers dropping in!