To Infinity.... and Beyond!
- Thread starter Dustin07
- Start date
Dustin07
Legend
bench
95 x 10
135 x 10
175 x 10
205 x 10
225 x 10 (big reps PR)
235 x 3
squats
95 x 10
135 x 5
155 x 5
175 x 3
205 x 3
225 x 3
240 x 5
245 x 3
245 x 1
squat therapy - worked on wider stance, better form
155 x 3s x 5r
185 x 5
205 x 5
RDL
185 x 12
225 x 10
notes
so I decided to mix my bench up a little and go with a volume day. the 225 x 10 was a huge rep pr. 1rm calculators put that right at 300lbs so I'm getting close to wanting to test a 1rm again.
squats went well but I should have stayed at 240 3x5. that's my best 5 rep in over a year since the back issues started. a good friend of mine was there so I asked him to coach/critique me. he's a great squatter. so after my working sets I dropped weight to work on a couple small things he noticed. wider stance to get the adductors engaged, and also lowering my chest a bit (I tend to squat close a high bar position even though I rack the barbell lowbar).
weight
179
95 x 10
135 x 10
175 x 10
205 x 10
225 x 10 (big reps PR)
235 x 3
squats
95 x 10
135 x 5
155 x 5
175 x 3
205 x 3
225 x 3
240 x 5
245 x 3
245 x 1
squat therapy - worked on wider stance, better form
155 x 3s x 5r
185 x 5
205 x 5
RDL
185 x 12
225 x 10
notes
so I decided to mix my bench up a little and go with a volume day. the 225 x 10 was a huge rep pr. 1rm calculators put that right at 300lbs so I'm getting close to wanting to test a 1rm again.
squats went well but I should have stayed at 240 3x5. that's my best 5 rep in over a year since the back issues started. a good friend of mine was there so I asked him to coach/critique me. he's a great squatter. so after my working sets I dropped weight to work on a couple small things he noticed. wider stance to get the adductors engaged, and also lowering my chest a bit (I tend to squat close a high bar position even though I rack the barbell lowbar).
weight
179
Dustin07
Legend
bench
95 x 15
155 x 7
205 x 5
225 x 3
240 x 1
250 x 4
250 x 4
250 x 4
250 x 3
back squats
95 x 10
135 x 5
185 x 5
225 x 3
245 x 5
245 x 5
245 x 3
notes
the back squats actually went really well, I had 3x5 in me but stopped short with a little back twinge. otherwise pretty decent day.
95 x 15
155 x 7
205 x 5
225 x 3
240 x 1
250 x 4
250 x 4
250 x 4
250 x 3
back squats
95 x 10
135 x 5
185 x 5
225 x 3
245 x 5
245 x 5
245 x 3
notes
the back squats actually went really well, I had 3x5 in me but stopped short with a little back twinge. otherwise pretty decent day.
Warsheeper
Active member
glad to see everything moving along nicely 
Dustin07
Legend
muscle snatch
bar x 10
65 x 10
95 x 10
power snatch
115 x 5
135 x 5
140 x 1
145 x 5
power cleans
165 x 5
185 x 5
205 x 5
215 x 3
185 x 3s x 5r
mini wod
15 x 115lb clean and jerk
200m run
10 x 115lb clean and jerk
200m run
5 x 115lb clean and jerk
200m run
notes
sorta an off day. just run ragged and didn't have the explosiveness.
bar x 10
65 x 10
95 x 10
power snatch
115 x 5
135 x 5
140 x 1
145 x 5
power cleans
165 x 5
185 x 5
205 x 5
215 x 3
185 x 3s x 5r
mini wod
15 x 115lb clean and jerk
200m run
10 x 115lb clean and jerk
200m run
5 x 115lb clean and jerk
200m run
notes
sorta an off day. just run ragged and didn't have the explosiveness.
Dustin07
Legend
bench
95 x 10
115 x 10
155 x 5
195 x 5
220 x 3
235 x 1
250 x 3s x 5r (PR Tie?)
notes
somehow ended up with a sorta pulled neck type strain like what you get from sleeping wrong, but it started about an hour after bench... doh. hopefully that passes fast.
on the flip side, my 3x5 was finally legit, completely unassisted, and I think I had 3x6 in me so that's good, I like feeling like I hit my working set but still had something in the tank. this means next week and all my future progressions are PR's.
I'd really like to hit 265 or 270 3x5 before attempting another 1 rep because I think that should put me really close to a 300lb bench finally with my current PR being only 280.
95 x 10
115 x 10
155 x 5
195 x 5
220 x 3
235 x 1
250 x 3s x 5r (PR Tie?)
notes
somehow ended up with a sorta pulled neck type strain like what you get from sleeping wrong, but it started about an hour after bench... doh. hopefully that passes fast.
on the flip side, my 3x5 was finally legit, completely unassisted, and I think I had 3x6 in me so that's good, I like feeling like I hit my working set but still had something in the tank. this means next week and all my future progressions are PR's.
I'd really like to hit 265 or 270 3x5 before attempting another 1 rep because I think that should put me really close to a 300lb bench finally with my current PR being only 280.
Warsheeper
Active member
maybe pushed the head actively into the bench while looking to one hand, usually if you are just a bit weaker on one side you tend to look that way
Dustin07
Legend
squats
bar x 10
95 x 10
135 x 7
175 x 5
205 x 3
230 x 1
250 x 3
250 x 3
250 x 1
notes
so the big issue on that third set is always the back pain. however I think its time for me to accept newbie status, drop back to my successful 5 rep weight and work up in a linear progression. aside from that, I had my form recorded the other day and form looks good. back is in good shape, not butt wink in the bottom, the only thing I dont like is how painfully slow I move in the descent, but that's mostly because I'm trying to dodge the back pain. If I was smart, I'd drop down to 225 probably for 5x5 and reteach myself how to squat well with decent speed. Not trying to do speed squats, but I should be moving faster than I am. just practice really.
bar x 10
95 x 10
135 x 7
175 x 5
205 x 3
230 x 1
250 x 3
250 x 3
250 x 1
notes
so the big issue on that third set is always the back pain. however I think its time for me to accept newbie status, drop back to my successful 5 rep weight and work up in a linear progression. aside from that, I had my form recorded the other day and form looks good. back is in good shape, not butt wink in the bottom, the only thing I dont like is how painfully slow I move in the descent, but that's mostly because I'm trying to dodge the back pain. If I was smart, I'd drop down to 225 probably for 5x5 and reteach myself how to squat well with decent speed. Not trying to do speed squats, but I should be moving faster than I am. just practice really.
Dustin07
Legend
thanks!
since the back is still hit or miss, bench has been that one thing I've really tried not to let miss in terms of programming.
bench
95 x 10
135 x 10
175 x 7
205 x 5
225 x 1
240 x 1
250 x 1
265 x 5s x 3r
definitely a reps PR, although now that I'm on 3's its hard to say at what point I consider it a real "PR". I'd love to get through 275 x 5x3 before stalling again if I can
squats
95 x 10
135 x 5
165 x 1
had to stop, sore back
pistols
a few sets of 10 with 20lb kb
RDL's
3 sets of 10-12
notes
I need to get back to RDL's and front squats. when I did those weekly my back was fine with back squats. when I dropped them and did back squats only the back didn't hold up to it.
Yomo
Active member
don't forget rowing variations for reps...dumbbell rows, lever rows, etc...
also accessory work to help strengthen spinal erectors should always help. I don't think many movements help more than Goodmornings of any kind; standing, sitting, safety bar, off pins, etc. Back extensions of any kind as well; reverse, hyper, GHR, etc....
good luck...you we're moving in the right direction, would hate to see the same injury hinder progress.
also accessory work to help strengthen spinal erectors should always help. I don't think many movements help more than Goodmornings of any kind; standing, sitting, safety bar, off pins, etc. Back extensions of any kind as well; reverse, hyper, GHR, etc....
good luck...you we're moving in the right direction, would hate to see the same injury hinder progress.
Dustin07
Legend
yeah last night the squats stalled again and i have a really tight back but in a different area so its more like age and running myself ragged than anything. Do you think good mornings are better than RDL's? i should be doing them, but I just don't because they seem to trigger the pain at lighter weight where as RDL's always seem to be a good rehab movement that comes with only 10% of the pain really.
front squats
bar x 10
95 x 10
135 x 7
155 x 5
175 x 5
185 x 5
200 x 0
little wod to get a sweat
5 x 135lb hang power cleans
5 x 135lb front squats
50 double unders
4 rounds
notes
so I was just kind of beat up and tired today. sore in different places. working out after work is getting harder and harder lately.
front squats
bar x 10
95 x 10
135 x 7
155 x 5
175 x 5
185 x 5
200 x 0
little wod to get a sweat
5 x 135lb hang power cleans
5 x 135lb front squats
50 double unders
4 rounds
notes
so I was just kind of beat up and tired today. sore in different places. working out after work is getting harder and harder lately.
Yomo
Active member
I know judging difficulty of a lift doesn't always mean better, but when comparing an RDL/SLDL to a GM, I think it makes sense. Both utilize a hip hinge with a slight knee bend and both depend on reflex of the hamstrings. One of the main differences other than weight distribution, seems to be how much more the Goodmorning relies on making sure the upper back remains tight at all times, or you'll literally dump the bar over your head (similar to Front Squats requiring identical tension)...and from my personal experience this seems to work the back in a much superior way while the RDL/SLDL seem to work hamstrings a little more. It's also fairly typical for most people to be able to RDL/SLDL much more than GM.
and neither lift have to necessarily be heavy...most will notice high rep work create a pretty good carryover as well. Just rotate them in weekly.
Good luck either way man...hopefully you figure it out, and get to having fun again with squats...
and neither lift have to necessarily be heavy...most will notice high rep work create a pretty good carryover as well. Just rotate them in weekly.
Good luck either way man...hopefully you figure it out, and get to having fun again with squats...
Dustin07
Legend
thanks!! it was really surreal and exciting for me yesterday throwing 270 on and thinking about how i'm going to rep it. I'm pretty sure I only just hit 270 as a 1rm this year, in fact its the only 1rm I feel confident in. I did hit 280 one time back in around March, but I felt like I may have had spotter interference... so as far as I'm concerned, yesterday I repped my previous 1rm.
I might already be sitting very very close to a 300lb 1rm but I don't want to go for it till I rep maybe 280 for 3+. I haven't really decided yet. I just don't want to fail 300. the first time I go for it, I want to hit it.
next bench session I will stay at 270 and go for my 5x3 again before moving up.
I might already be sitting very very close to a 300lb 1rm but I don't want to go for it till I rep maybe 280 for 3+. I haven't really decided yet. I just don't want to fail 300. the first time I go for it, I want to hit it.
next bench session I will stay at 270 and go for my 5x3 again before moving up.
Dustin07
Legend
oh press
bar x 20
65 x 10
95 x 7
115 x 5
135 x 3
145 x 1
155 x 3s x 5r
back squats
95 x 10
135 x 10
175 x 5
195 x 3
215 x 1
225 x 1
235 x 3s x 5r
notes
the OH press was great. I think a 3x5 at 155 is probably about a PR tie I am not sure I have ever hit 160 for a 3x5 so I'm pretty happy about that. although I'm nervous about how much time I've had between bench sessions. Hoping I dont go backwards this week when I bench again.
Squats were hard. Form was good. i had two coaches helping/watching to correct little things here and there. but 235 for 3x5 shouldn't have been so hard. oh well, admittedly my programming hasn't been great because i've been crunched for time. My biggest flaw years ago was too much volume, these days it seems like not enough!
bar x 20
65 x 10
95 x 7
115 x 5
135 x 3
145 x 1
155 x 3s x 5r
back squats
95 x 10
135 x 10
175 x 5
195 x 3
215 x 1
225 x 1
235 x 3s x 5r
notes
the OH press was great. I think a 3x5 at 155 is probably about a PR tie I am not sure I have ever hit 160 for a 3x5 so I'm pretty happy about that. although I'm nervous about how much time I've had between bench sessions. Hoping I dont go backwards this week when I bench again.
Squats were hard. Form was good. i had two coaches helping/watching to correct little things here and there. but 235 for 3x5 shouldn't have been so hard. oh well, admittedly my programming hasn't been great because i've been crunched for time. My biggest flaw years ago was too much volume, these days it seems like not enough!
Dustin07
Legend
bench
bar x 15
115 x 10
155 x 7
195 x 5
225 x 3
240 x 1
250 x 1
260 x 2
270 x 2
280 x 1 (PR Tie)
deads
135 x 10
225 x 5
275 x 5
300 x 5
shared bar with new lifter after my 300, decided to do deads again with him while he worked towards his training weight (245)
135 x 5
185 x 10
225 x 21
245 x 5
notes
so as is my way, I started running out of creatine about 3 weeks ago. so I dropped my daily intake to 5-8g, then 5g, then 0g for the past 1-2 weeks. I can tell when I plateau and start to go backwards, inline with running out of creatine. my bench should have been 270 x 3x5 and I couldn't even hit one set at 3. I have been out of creatine for a couple weeks, and I basically had zero carbs yesterday. so... I ordered more creatine and am getting my nutrition dialed again. Next bench session I may just take a restart at like 260 and work back up. Its not a bad place for me to start a reset considering in the past my resets have been more like 225-235lbs.
the 280 bench I've only done once before, and it felt like it was spotted. I had no spot for this 280 so in a way, its a PR. but I hate to think of it as a 1rm since I wanted to work up to 300 before my next 1rm attempt.
Ran home after the workout to do a wod with the girlfriend at her house using items we happened to already have:
wod
21 x kb swings
21 x burpees
21 x goblet squats
500m run
15 x kb swings
15 x burpees
15 x goblet squats
500m run
9 x kb swings
9 x burpees
9 x goblet squats
500m run
time: 22min ish
bar x 15
115 x 10
155 x 7
195 x 5
225 x 3
240 x 1
250 x 1
260 x 2
270 x 2
280 x 1 (PR Tie)
deads
135 x 10
225 x 5
275 x 5
300 x 5
shared bar with new lifter after my 300, decided to do deads again with him while he worked towards his training weight (245)
135 x 5
185 x 10
225 x 21
245 x 5
notes
so as is my way, I started running out of creatine about 3 weeks ago. so I dropped my daily intake to 5-8g, then 5g, then 0g for the past 1-2 weeks. I can tell when I plateau and start to go backwards, inline with running out of creatine. my bench should have been 270 x 3x5 and I couldn't even hit one set at 3. I have been out of creatine for a couple weeks, and I basically had zero carbs yesterday. so... I ordered more creatine and am getting my nutrition dialed again. Next bench session I may just take a restart at like 260 and work back up. Its not a bad place for me to start a reset considering in the past my resets have been more like 225-235lbs.
the 280 bench I've only done once before, and it felt like it was spotted. I had no spot for this 280 so in a way, its a PR. but I hate to think of it as a 1rm since I wanted to work up to 300 before my next 1rm attempt.
Ran home after the workout to do a wod with the girlfriend at her house using items we happened to already have:
wod
21 x kb swings
21 x burpees
21 x goblet squats
500m run
15 x kb swings
15 x burpees
15 x goblet squats
500m run
9 x kb swings
9 x burpees
9 x goblet squats
500m run
time: 22min ish
Dustin07
Legend
Yeah I just wish I had my creatine! should have bought it locally but I was lazy and ordered from Amazon...
snatch
bar x 10
65 x 10
95 x 10
115 x 5
135 x 5
155 x 1
squats
135 x 10
175 x 5
195 x 5
215 x 3
225 x 1
wod
death by thrusters, add 1 rep each minute on the minute
got through 11 minutes + 6 reps
95lbs. so 72 reps.
snatch
bar x 10
65 x 10
95 x 10
115 x 5
135 x 5
155 x 1
squats
135 x 10
175 x 5
195 x 5
215 x 3
225 x 1
wod
death by thrusters, add 1 rep each minute on the minute
got through 11 minutes + 6 reps
95lbs. so 72 reps.
dapack
Well-known member
take a look at tfsupplements. i do all my online supp orders from there. cheaper it seems and never had a problem in all the years i been ordering from them.
dapack
Well-known member
take a look at tfsupplements. i do all my online supp orders from there. cheaper it seems and never had a problem in all the years i been ordering from them.
Dustin07
Legend
bench
bar x 15
95 x 10
135 x 10
175 x 10
195 x 10
210 x 10
db curls
3 sets
hammer curls
3 sets
strict pull ups
3 sets of 10-12
notes
started creatine back up yesterday and writing this whole week off at the gym as a screw off week. not taking it seriously and not stressing over gains until I'm rested and ready to hit it hard again.
bar x 15
95 x 10
135 x 10
175 x 10
195 x 10
210 x 10
db curls
3 sets
hammer curls
3 sets
strict pull ups
3 sets of 10-12
notes
started creatine back up yesterday and writing this whole week off at the gym as a screw off week. not taking it seriously and not stressing over gains until I'm rested and ready to hit it hard again.
Dustin07
Legend
we bucked 400 bales last night, which isn't a lot really. last year we got 700 off the same fields. however that just means the 400 bales were all heavier because they equaled the same 700 bales of grass. and we could tell. they were heavy.
this was the first year that bucking hay beat my back up so bad. I could barely sleep last night.
The upside though, is my 8year old was out there working the whole night. I think he helped me stack a 200 bale field, just he and I. he busted his butt and earned his hay money.
I'm basically planning on taking the week off until my body says its ready to hit the gym hard again.
this was the first year that bucking hay beat my back up so bad. I could barely sleep last night.
The upside though, is my 8year old was out there working the whole night. I think he helped me stack a 200 bale field, just he and I. he busted his butt and earned his hay money.
I'm basically planning on taking the week off until my body says its ready to hit the gym hard again.
Dustin07
Legend
I took this entire week off from the gym to just rest, the body and the mind. I was starting to wonder if I'd ever get hungry for it again, but this morning I can feel the fire coming back. i'm not going to force it, but I'm hoping that either this weekend or Monday I'll work back into it. feeling much better about it all today.
dapack
Well-known member
Usually that always works for me. I hate doing it but sometimes you just need to step away for a little and let your body recover. Your bench has been on a tear lately so I bet will probably do you good.
Dustin07
Legend
bench
95 x 12
115 x 9
135 x 7
175 x 5
205 x 5
225 x 5
235 x 5
245 x 5
just wanted to see where I was after a week+ off
wod
12 x kb snatch
9 x kb goblet squat
60 x double unders
30 x calorie row (or bike)
5 rounds
notes
super sore hamstrings on my first set of bench last night. I have no idea why. but the wod tore me up so that's good
95 x 12
115 x 9
135 x 7
175 x 5
205 x 5
225 x 5
235 x 5
245 x 5
just wanted to see where I was after a week+ off
wod
12 x kb snatch
9 x kb goblet squat
60 x double unders
30 x calorie row (or bike)
5 rounds
notes
super sore hamstrings on my first set of bench last night. I have no idea why. but the wod tore me up so that's good
SanginSunrise
New member
I also do this every 4-5 weeks. Sucks mentally for me but I feel it's needed.
Dustin07
Legend
bench
95 x 10
135 x 7
175 x 5
210 x 3
230 x 1
240 x 1
250 x 4
225 x 7
missed my 250 x 5 again....
hang power clean + push press
95 x 10
135 x 10
155 x 5
165 x 5
175 x 5
185 x 5
mini wod
EMOTM
5 x 95lb hang power snatch
5 x 95lb hang power clean + push press
4 rounds
notes
my conditioning is nowhere what it used to be! lol. wanted to feel like i really earned my workout today so I through in the oly work just for hard work. probably counterproductive to the bench but the strict power lifting is not giving me gains and I want to lean up some.
95 x 10
135 x 7
175 x 5
210 x 3
230 x 1
240 x 1
250 x 4
225 x 7
missed my 250 x 5 again....
hang power clean + push press
95 x 10
135 x 10
155 x 5
165 x 5
175 x 5
185 x 5
mini wod
EMOTM
5 x 95lb hang power snatch
5 x 95lb hang power clean + push press
4 rounds
notes
my conditioning is nowhere what it used to be! lol. wanted to feel like i really earned my workout today so I through in the oly work just for hard work. probably counterproductive to the bench but the strict power lifting is not giving me gains and I want to lean up some.
Dustin07
Legend
incline press
95 x 20
135 x 10
155 x 5
175 x 5
185 x 5
195 x 3
200 x 3
135 x 10
squats
95 x 10
115 x 10
135 x 5
165 x 5
185 x 5
205 x 5
notes
I only do inclines once a year coincidentally and should do them more, so a 200lb x 3 is probably an accidental PR but not really fair to call it one since I don't do them. Squats went OK. I've been working with a wider stance which seems to be great for my back, but is blowing up my adductors. I did 1 rep at 225 afterwards but racked it cause my adductor started cramping on the way down, lol.
95 x 20
135 x 10
155 x 5
175 x 5
185 x 5
195 x 3
200 x 3
135 x 10
squats
95 x 10
115 x 10
135 x 5
165 x 5
185 x 5
205 x 5
notes
I only do inclines once a year coincidentally and should do them more, so a 200lb x 3 is probably an accidental PR but not really fair to call it one since I don't do them. Squats went OK. I've been working with a wider stance which seems to be great for my back, but is blowing up my adductors. I did 1 rep at 225 afterwards but racked it cause my adductor started cramping on the way down, lol.
Dustin07
Legend
db bench press
35s x 20
50s x 10
70s x 7
80s x 5
90s x 5
100's x 5
80s x 12
dips
bw x 10
+45lbs 3s x 10r
db curls
3 sets of 10
then 4 sets of 5 drop sets
deads
135 x 10
185 x 5
225 x 5
275 x 1
315 x 5
notes
I meant to have a light bench day and heavy-ish dead day but got carried away with the dumbbells. the deads weren't bad and this week i've had basically zero back pain so things are good. Even though i'm 100lbs down from my previous training weight back in 2015 pre-back issues, i feel like being able to walk in with only 30-40 minute gym sessions and always be able to pull 315 for reps is a good place to be. at least i'm not going backwards.
although age is catching me. I'm getting recurring stiff neck from either power cleans or deads. about 6 weeks ago I got it one day doing power cleans, and last night after I was done with deads I felt it in my upper back and neck and today I have one of those slept-on-it-wrong type stiff necks.
oh well, better than the year and a half of back pain that kept me from squatting and pulling.
35s x 20
50s x 10
70s x 7
80s x 5
90s x 5
100's x 5
80s x 12
dips
bw x 10
+45lbs 3s x 10r
db curls
3 sets of 10
then 4 sets of 5 drop sets
deads
135 x 10
185 x 5
225 x 5
275 x 1
315 x 5
notes
I meant to have a light bench day and heavy-ish dead day but got carried away with the dumbbells. the deads weren't bad and this week i've had basically zero back pain so things are good. Even though i'm 100lbs down from my previous training weight back in 2015 pre-back issues, i feel like being able to walk in with only 30-40 minute gym sessions and always be able to pull 315 for reps is a good place to be. at least i'm not going backwards.
although age is catching me. I'm getting recurring stiff neck from either power cleans or deads. about 6 weeks ago I got it one day doing power cleans, and last night after I was done with deads I felt it in my upper back and neck and today I have one of those slept-on-it-wrong type stiff necks.
oh well, better than the year and a half of back pain that kept me from squatting and pulling.