To Infinity.... and Beyond!

Great to see the progress, Congratulations !!!
 
Dustin07 said:
Thanks guys, I think I was standing a little taller yesterday. I was a little overly proud of those PRs, it felt GREAT!
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As it should!
 
Deads
10 x 135
8 x 185
6 x 225

Higher rack pulls (below knee)
1 x 275, 315, 365, 405, 445
1 x 485 (PR), 500 (PR)

From the ground
EMOTM
315 x 3
9 sets of 3
6 reps on final set

T bar rows
4 sets


Notes
A sorta dubious PR but a PR nonetheless. Told my buddy if I can't rack pull it I can't ground pull it. Honestly I think I had 525 in me off the rack.





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Dustin07 said:
Thanks guys, I think I was standing a little taller yesterday. I was a little overly proud of those PRs, it felt GREAT!
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You should be proud, the only way to get there is hard work !!! And you put the work in ! I'm proud of you Brother !!
 
Bench

20 x bar
10 x 95, 135
3 x 155, 170

+ Green band
3 x 170

+ Green band and red band
EMOTM
9 x 3 x 170
(3 wide grip, 3 regular, 3 CGBP)

DB bench
12 x 65s, 75s, 75s, 75s

Incline db bench
12 x 40s, 50s, 60s

Tri cable pull downs
3 sets

Super set with cable curls
3 sets

Lat pull downs
3 sets

Notes
Was hard not to go up to 185 but the last conjugate style program I pulled up recommended only adding 5% this week and last week went great so figured stick to it. Double banded though did feel a bit tougher this week than last week even at only 170.

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Dustin07 said:
Bench

20 x bar
10 x 95, 135
3 x 155, 170

+ Green band
3 x 170

+ Green band and red band
EMOTM
9 x 3 x 170
(3 wide grip, 3 regular, 3 CGBP)

DB bench
12 x 65s, 75s, 75s, 75s

Incline db bench
12 x 40s, 50s, 60s

Tri cable pull downs
3 sets

Super set with cable curls
3 sets

Lat pull downs
3 sets

Notes
Was hard not to go up to 185 but the last conjugate style program I pulled up recommended only adding 5% this week and last week went great so figured stick to it. Double banded though did feel a bit tougher this week than last week even at only 170.

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Yeah Man stick to the plan. You are a lot like me, if this much is good then this much should be better... Only issue is we need to make the steps we should to continue momentum, and not the leaps we could but then need to spend time recovering from.

It is so hard not to have the mentality of how much more gas can I give it, as opposed to how much gas should I give it so I can keep making progress unhindered by under-recovery. I tend to get out ahead of myself setting up unintentional recovery roadblocks due to the old "Rub some dirt on it boy, you'll be alright!" mentality. I have to stop lifting to prove to myself I can, and instead adhere to the program design to prove to myself I can. It is a hard shift!!!
 
Warm up

Power cleans
8 x 95
3 x 135, 165, 185, 205

Deads
5 x 225, 275

+1 purple plate deficit (2"?)
3 x 275

+ Green band on deficit
9 x 3 x 275
EMOTM style

RDLs w/green band
4 x 8 x 225

Cybex t bar rows
4 x 12

Hammer curls
3 sets

Seated incline db curls
3 sets

Leg extensions
4 sets

LISS
20 minutes incline treadmill


Notes
Struggled to get into position with belt on for those deficits so ended up doing them with no belt.

Beautiful, hot, sunny day. I'm sweating like a pig. Gym is empty. Music up. My buddy is out of town for two weeks so I'm getting nice long, old school sessions in.

I am wearing my new Sauconys today with extra dad pad on the heels instead of my chuck style flats so that might play some role in the deficit difficulty today
 
Nice session!
 
Wait you deadlifted in those things??! Man that’s not how you want to make a bigger deficit

I would genuinely take them off so you don’t practice changing your foot pressure inadvertently.
 
Hyde said:
Wait you deadlifted in those things??! Man that’s not how you want to make a bigger deficit

I would genuinely take them off so you don’t practice changing your foot pressure inadvertently.
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I totally did. I had my Sauconys and my Risto lifters in my bag already. The flats were in my truck and I thought about tossing them in, or pulling out my squat shoes to make room in the bag and I finally said screw it, I'm not going heavier than 315 at most today and I thought I'd at least want them for cardio so I contemplated them and the chuck style at one point lol.
 
Hyde said:
I would genuinely take them off so you don’t practice changing your foot pressure inadvertently.
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There was a tiny bit of that. the other struggle I have is that the purple cheapo la fitness plates stacked up on a band are not perfectly stable and want to wobble a little. at 275 I'm not worried, but at much heavier weights it's a potential injury scenario if not careful.
 
Dustin07 said:
There was a tiny bit of that. the other struggle I have is that the purple cheapo la fitness plates stacked up on a band are not perfectly stable and want to wobble a little. at 275 I'm not worried, but at much heavier weights it's a potential injury scenario if not careful.
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I don’t like much band tension, if any, on deadlift - I think it gets the most impacted by the bands changing the bar path/feel vs straight weight, and you do not get the benefit of overspeed eccentrics the way squat & bench get.

Rackpulls vs bands I like, especially because it’s very practical to set up and more of a horse cock strength builder separate lift anyway. But pulling from the floor, I prefer straight weights or vs chains. I don’t personally get as much pulling vs bands, maybe like a miniband is helpful but even a monster starts to change the path a lot.
 
Hyde said:
Rackpulls vs bands I like, especially because it’s very practical to set up and more of a horse cock strength builder separate lift anyway. But pulling from the floor, I prefer straight weights or vs chains. I don’t personally get as much pulling vs bands, maybe like a miniband is helpful but even a monster starts to change the path a lot.
Click to expand...

I was thinking about this a bit last night. After a decade of doing everything basically unchanged, then starting to make small changes last sept with nutrition, then supplementation, then programming, I feel like my body is primed to take unfair gains from every tiny small new stimulus I work in.

straight banded deficits... jury is out for me I guess. Ironically one thing I do like about it is that if the bands are lined up under my feet correct, it does force or help, a more accurate bar path. banded RDL's I feel really pull on the glutes and hammies more which is sorta cool.

Never even contemplated banding against rack pulls though......................................... now we have something new to play with.


banded bench has been sorta mind blowing. seems silly, and like it's not enough work but both the banded squats (from bottom) and banded bench (from bottom) have really helped create some sorta of neurological stimulus I think that pushes me through my old sticking points better. Since bringing those bands in I've PR'd squats once and bench 2 or 3 times so I think I really needed that.


on deadlifts I haven't necessarily found the recipe. I just show up some days and hit a pr and other days feel like trash.
 
I admit that when I am in the gym with 275+ on the bar it feels great, and I'm always in the hunt to match or beat that one guy in our gym that can slap 315+ on there.

But when I'm setting up for like 155-185 it feels so insignificant despite the added weight the bands add.

I am still not sure I fully understand how much weight it adds. at 60" a monster + a mini are at 67lbs +40lbs. but I find it incredibly hard to believe that I'm pushing up the equivalent of 260-300lbs at the top when I double band.

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Hyde said:
I think it gets the most impacted by the bands changing the bar path/feel vs straight weight, and you do not get the benefit of overspeed eccentrics the way squat & bench get.
Click to expand...

I'm still visualizing this, but I think I catch your drift here
 
I’m not sure if you are talking about squats or bench, but assuming bench because you said doubling.

What you have posted pics of is not doubling; looping under the bench works but it’s not how those measurements are taken. Doubling looks like this:

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You have to use pegs, hex dbs evenly placed, or regular dbs chocked with plates to stay in place.

A pair of fresh doubled minis on bench (1 band per side, folded in half around a peg/db) for most people will be 80-90lbs at the top.
 
Hyde said:
What you have posted pics of is not doubling; looping under the bench works but it’s not how those measurements are taken. Doubling looks like this:
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sorry what I meant by doubled up was multiple bands. I was doing the same thing with squats running 2 bands on each side because the distance from the pegs on the platform to the barbell seemed to far to double up one band like your picture.

If the gym is empty enough next go around I may try it your way, but the Tacoma gym is a really good bro gym in the barbell/db area so most of the heavies get used regularly and I'd feel rude tying up a bench, plates and DB's... otherwise yeah this is definitely the way I'd prefer to go.


at some point it might be beneficial for me to sign back up at my buddys gym just to have access to more PL gear, bench, hypers, etc even if I only hit it once a week.
 
you know what's funny though even the way i'm running those bands on bench now, it's a pretty decent stretch... i do watch it closely almost worried it might pull the opposite side as i'm stretching
 
So the way you are doing it on squats is correct - you can’t double them on squats, only bench and rackpulls. The way you do them on bench is less effective, but it does work - the biggest drawback is mainly them getting caught on the uprights sometimes.
 
Hyde said:
So the way you are doing it on squats is correct - you can’t double them on squats, only bench and rackpulls. The way you do them on bench is less effective, but it does work - the biggest drawback is mainly them getting caught on the uprights sometimes.
Click to expand...

Always willing to help!
 
Warm up
DB laterals, DB curls, banded pull aparts, light db bench

Bench
20 x bar
10 x 95, 135
2 x 175, 205, 225

SS
1 x 255, 275, 300, 320, 330 (assisted, no PR)

Raw, paused
5 x 245, 225, 205

CGBP
3 x 5 x 155

Tri cable push downs
3 x 20

Lateral raises
3 x 15

Hammer strength machine curls
3 x 12-20 slow reps, testing inner elbow, trying to stretch it

Pec deck
3 x 20 light weight baby


Notes
Today definitely felt like a live to fight another day type battle. Fine session but all joints were stiff, slow moving, and a little sore in elbows and shoulders. No complaints!

Great pumps today, too. Time to head home and get some fish oil and fats in me I think.
 
You may just Grow overnight from that one!
 
I had contemplated a machine only day today to get lower stimulation but give my elbows a rest from the grip and stretch of deads and squats... But ended up tied up with my boys 8th grade graduation then some work with my mechanic so figured I'd enjoy a little rest / deload period since I've had a few PRs in the past few weeks.

Contemplating a plan for next week related to Kleens accountability thread.
 
Dustin07 said:
I had a consultation a few weeks back for the vasectomy and I unexpectedly was required to drop drawers and attend to a thorough groping to ensure I was anatomically viable for the procedure. I told my wife I was slightly relieved to find that I was not even a little bit gay but I didn't need the turtle to go completely into hiding either 😅😅😅😅
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"It moved"...George said 😆
 
Hyde said:
Both your ME and DE days should have a lot of hypertrophy work.

ME is work up on a variation that will transfer and let you strain, then you do a strength builder (3-5 sets of 3-6 reps), then it’s all bodybuilding at hopefully a good pace. Once you finish the strength builder, it’s about volume with good execution on the accessories. Nobody cares how much you facepull, so do them with good intent for reps.
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You cared when you called my weak Facepulls out 😆 🤣
 
I think that scoreboard is how many beers you drink driving around in the golf cart? If not I’ve been doing this all wrong 😂
 
Rocket3015 said:
I would guess that's good. I have never played golf.
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I average a high 80s score as a weekend warrior. my buddies I golf with usually score between 88-98. My best ever was back in 2020 when I landed a 77 and a hole in 1. it's an incredibly frustrating game... I can poke a 300+ yard drive right down the middle then end up with a chunked wedge and a 3 putt for double bogey 😅😅

akboom87 said:
I think that scoreboard is how many beers you drink driving around in the golf cart? If not I’ve been doing this all wrong 😂
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ahahaha lately I have not been drinking on the golf course, although I did have a couple that day.

After taking the last 4 days of rest, doing nothing but golf, yard work, and new puppy duties, my elbows are feeling awesome. ready to start hitting it again this week. 🤘
 
Sounds like the plan worked well then!
 
Deads
10 x 135
5 x 185, 225
3 x 275, 325
1 x 375, 415, 445, 475 (PR)
10 x 315

+ Green band
5 x 315, 335

Leg press hammer strength
10 x +90, +180,
5 x +270, +360, 450
10 x 270, 180

Notes:
Just had to be in the right mental space to go for it. Lucky day. 475 went up twice as well as when I PRd 465 so might have a sloppy 500 in me but let's wait a little longer and make sure.

Dripping sweat. Gonna skip cardio and hit the driving range this evening. Invalid Link Removed
 
Hyde said:
We’re going to need to see some puppy pics sir
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I personally didn't give two shits about his bloodline when we committed to him but my wife is smarter than me and knew she wanted this litter. After got him I got to see the dad for the first time. The breeder flew dad in from Czeck and he's the baddest looking GSD I've seen in my life. Absolutely beast mode, but funny as **** and super smart. Invalid Link RemovedInvalid Link Removed
 
Hyde said:
Oh yeah, another juicy PR!!! Keep putting in the work and 500 could fall by the new year!
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it's so close man I can taste it. we'll see on the next attempt day how things look. been grabbing 10lb PRs about ever 2-3 months, if I can be real disciplined maybe like 2 more cycles. finish up summer with like a 485/490 attempt then ramp up for the big finale.
 
I'm gonna have to employ your all day fasting techniques next week because I have the dreaded colonoscopy coming up. I think I read you do electrolytes or salt water... can you explain all that?
 
dapack said:
Congrats on the PR and Golf Game!!! Looking like you will be me to 500lbs
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Thanks man! still chasing but not giving up!

GreenMachineX said:
I'm gonna have to employ your all day fasting techniques next week because I have the dreaded colonoscopy coming up. I think I read you do electrolytes or salt water... can you explain all that?
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I think it was Hyde that had mentioned a little table salt in your water. On one of my fasting adventures I was so hungry for some reason that the table salt tasted amazing in a glass of ice cold water lol. it was like having a snack. There is a fair amount of discussion on lemon juice in your water being OK as well but I don't remember the scientific details, something about the citrus. Other zero calorie electrolytes are probably OK but I have made it a habit to try to avoid much else because I also tend to keep a lot of aminos in stock and those will break a fast.

however... fasting for weight loss and fasting for a colonoscopy are likely... two different approaches and purposes I'd think?
chances are one day fast without extra electrolytes is probably fine but it's the 2+ day fasts where you need to be smart and healthy IMO
 
I will say, I am not Hyde. the doms are real today 😅
wearing my favorite slacks to work, and despite the waist being the same belt hold on everything, the ass/hammies are getting very snug lol
 
Dustin07 said:
Thanks man! still chasing but not giving up!



I think it was Hyde that had mentioned a little table salt in your water. On one of my fasting adventures I was so hungry for some reason that the table salt tasted amazing in a glass of ice cold water lol. it was like having a snack. There is a fair amount of discussion on lemon juice in your water being OK as well but I don't remember the scientific details, something about the citrus. Other zero calorie electrolytes are probably OK but I have made it a habit to try to avoid much else because I also tend to keep a lot of aminos in stock and those will break a fast.

however... fasting for weight loss and fasting for a colonoscopy are likely... two different approaches and purposes I'd think?
chances are one day fast without extra electrolytes is probably fine but it's the 2+ day fasts where you need to be smart and healthy IMO
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Thanks. It's just one day fast prior that I remember, but I'll look at the paperwork again tonight. So, for just one day, salt is sufficient? How much?
How painful was the hunger or blood sugar swings?
 
GreenMachineX said:
Thanks. It's just one day fast prior that I remember, but I'll look at the paperwork again tonight. So, for just one day, salt is sufficient? How much?
How painful was the hunger or blood sugar swings?
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No pain at all. Just hunger. ;)

Blood sugar swings are going to be very individualized, and happen less and less each time you fast. If you want to start to prepare then lower your carbs towards keto the 2-3 days prior and it will help with that immensely.

A gram of table salt once or twice during the day could help you stay hydrated pretty well, but not really needed on a one day fast. If a long fast looking at some lite salt to get potassium in too is also a good idea.
 
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