Weights up, scales down…

Pretty wiped from yesterday, mostly the 400 mile drive to a bridge deck pour yesterday. So slept in this morning.
 
akboom87 said:
315x1 super fast but lost my grip at top
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are you using chalk? I keep that liquid stuff in my gym bag fwiw.
depending on the quality of the knurling on the barbell, chalk can add like 50lbs to my dl some days.
although tbh I like it on heavy bench too, especially if the bb of the day is spinnier than others.

akboom87 said:
335x1 PR mixed grip good off the floor a little slow to lock out but nailed it.
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dude, congrats!!

akboom87 said:
Pretty wiped from yesterday, mostly the 400 mile drive to a bridge deck pour yesterday. So slept in this morning.
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deadlift PRs will do that!! 😅😅
 
akboom87 said:
Little change in scheduling this morning
Gym time 7:30-8:15 am

warm ups
10 minutes elliptical

Deadlift
135x10
185x5
225x5 (felt super light everything felt good so I ran with it)
275x3 belted
295x2
315x1 super fast but lost my grip at top
335x1 PR mixed grip good off the floor a little slow to lock out but nailed it.

BB OHP
45x10
65x10
95x10x10

ez bar preacher curl
30x25x25

neck plate curls
10x10x10
20x8x6
10x8x8
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Awesome PR brother! Everything is going in the right direction, keep at it
 
Dustin07 said:
are you using chalk? I keep that liquid stuff in my gym bag fwiw.
depending on the quality of the knurling on the barbell, chalk can add like 50lbs to my dl some days.
although tbh I like it on heavy bench too, especially if the bb of the day is spinnier than others.



dude, congrats!!



deadlift PRs will do that!! 😅😅
Click to expand...
Unfortunately the chalk bowl was MIA that day not sure why. Also I used a pretty smooth bar because I didn’t want to tear my shins or knees 😂
 
Gym time 5:15 45 minutes

pre workout coffee + pea relief + 4 caps prime XT

10 minutes warmup elliptical

bench
45x10
95x8
135x5
155x5
185x3
205x1 I did 2 reps but the second one was ugly and ass came off bench so no count.
Slingshot
205x5
185x8

close grip bench
135x10

pec dec
120x10x10x10

cable bar tricep push downs
40x25x25

BB shurgs
135x12x12x12x12 (traps are a little sore from deads yet)

neck plate curls
10x10x10x10x10x10
Super set with seated lateral raise
10x10x10x10x10x10

Post workout milk 2 scoops protein + fish oil + vitamin d

will be running prime XT for 2.5 months at 12 caps a day.

this week was wonky with work so it was more of a auto regulated week and testing where I am at strength wise. Next week will fall back to 5 week meso 2 days strength 2 days hypertrophy. Hope everyone has a great Friday!!
 
akboom87 said:
bench
45x10
95x8
135x5
155x5
185x3
205x1 I did 2 reps but the second one was ugly and ass came off bench so no count.
Slingshot
205x5
185x8
Click to expand...

I'm a little bit surprised you hit 8 reps at 185 after the top end work but didn't hit 3-5 at 205. I think this is going to break through very soon for you. what's your best 1rm on bench?
 
Dustin07 said:
I'm a little bit surprised you hit 8 reps at 185 after the top end work but didn't hit 3-5 at 205. I think this is going to break through very soon for you. what's your best 1rm on bench?
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I don’t think I rested enough but yeah it was weird on the reps.
My PR on bench is 225 x 3.
Also I really struggle with the bench setup at the gym. The mid position is to low and I have a hell of a time un racking with out getting all out of position. But the top peg is to tall.
If I can set up in the rack I have the best position but that is bery rare to get set up there.

I am slightly frustrated that my deadlift and squat are so far ahead of my bench
 
yeah your bench to deadlift ratio seems pretty on point to me. with a 300lb bench my pr pull was 485 conventional last year and 5 or 520 from the rack. If you watch Hyde's work last year, I mean FML, I think he benched that 405 with pulls in the 600s. Seems to me like your ratio there is right in the sweet spot.

technique will improve with practice. sometimes when I miss a rep I can actually tell what I did wrong, just like missing a shot in golf. bad bar path, collapsing on the bottom, etc. I have missed more than one rep due to form rather than strength tbh

that's actually one thing I always liked about cleans for myself. once fatigue started to hit, I couldn't "fake" it anymore and good form was the only way to make a rep happen.
 
Well that makes me feel better I was thinking the ratio was a little too far off. I definitely need to get my technique down better. I will be keeping the bench in 2 times a week might even run 3 on this upcoming meso. I feel like the OHP has been helping out and I’m keeping that in.
 
I posted something very similar recently, even how OHP seemed to be the magic thing I was missing lol. DL 505, Squat 405, Bench I think I can hit 275-280 lol. Floor presses and different OHP's seem to be adding in something I've been missing all these years.
 
Electrake said:
I posted something very similar recently, even how OHP seemed to be the magic thing I was missing lol. DL 505, Squat 405, Bench I think I can hit 275-280 lol. Floor presses and different OHP's seem to be adding in something I've been missing all these years.
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I tried doing some floor presses with the DB but I don’t think that the way to go because I don’t know how to get into position with some heavy ass DB. Need to set up with BB for floor presses.
 
akboom87 said:
I tried doing some floor presses with the DB but I don’t think that the way to go because I don’t know how to get into position with some heavy ass DB. Need to set up with BB for floor presses.
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agreed, I don't want to take the time to figure out DB positioning, and it mildly aggravates my shoulder as is. I put the BB holders on the outside of the rack, use an axle bar, and absorb weird looks from hordes of old and young people as I get into position
 
Electrake said:
I posted something very similar recently, even how OHP seemed to be the magic thing I was missing lol. DL 505, Squat 405, Bench I think I can hit 275-280 lol. Floor presses and different OHP's seem to be adding in something I've been missing all these years.
Click to expand...

I think it's normal and typical for it to be in that order. I always felt like my pulls were disproportionately high, and my squats disproportionately low. at one point I remember being able to squat 290 x 10 but struggled like hell to put up 315 lol. I recall one summer hitting like 450/330/250 which is probably pretty proportionate but any time I get back into a strength cycle my bench gets crazy close to my squats, even if my pulls are strong.

The only person I know who is flipped is my lifting buddy who can squat 450 any day of the week, has topped out at 500, and usually struggles to pull more than 405. but he has grip strength issues and is built like an ox for squats. for ratio purposes: he PR'd his bench recently at 275 or 280. so he's like a 445/485/280 lifter right now. I'm guessing he weighs about 260 he's quite a bit larger than me.
 
Dustin07 said:
I think it's normal and typical for it to be in that order. I always felt like my pulls were disproportionately high, and my squats disproportionately low. at one point I remember being able to squat 290 x 10 but struggled like hell to put up 315 lol. I recall one summer hitting like 450/330/250 which is probably pretty proportionate but any time I get back into a strength cycle my bench gets crazy close to my squats, even if my pulls are strong.

The only person I know who is flipped is my lifting buddy who can squat 450 any day of the week, has topped out at 500, and usually struggles to pull more than 405. but he has grip strength issues and is built like an ox for squats. for ratio purposes: he PR'd his bench recently at 275 or 280. so he's like a 445/485/280 lifter right now. I'm guessing he weighs about 260 he's quite a bit larger than me.
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Yeah I don't remember who all chimed in, but definitely a typical ratio. I am surprised however that at 260, buddy isn't putting up quite a bit more than that, unless his training is just focused elsewhere, or he's a leggy monster.
 
Electrake said:
Yeah I don't remember who all chimed in, but definitely a typical ratio. I am surprised however that at 260, buddy isn't putting up quite a bit more than that, unless his training is just focused elsewhere, or he's a leggy monster.
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He has a monster badonkadonk and is lazy. If he isn't lifting with me at lunch, he MIGHT hit his home gym (fully outfitted monster rack) 2 times a month, and he'll likely only squat to a 1rm then call it a day. training with me regularly last year we took his bench from 225 to his recent pr (275 or 280 I can't remember) but he likes to go in, do his main lift for a set of 3 or a single then call it a day, whereas I "eat my vegetables" (main lift) so that I can have dessert (accessories)
 
To be fair, my motivation in this game has always started with vanity, aesthetics, and athleticism, whereas his was just the fun of building strength. so for him walking around with a 450lb squat in his back pocket makes him happy. for me, I'm not happy if my abs are hidden under fluff.
 
akboom87 said:
I don’t think I rested enough but yeah it was weird on the reps.
My PR on bench is 225 x 3.
Also I really struggle with the bench setup at the gym. The mid position is to low and I have a hell of a time un racking with out getting all out of position. But the top peg is to tall.
If I can set up in the rack I have the best position but that is bery rare to get set up there.

I am slightly frustrated that my deadlift and squat are so far ahead of my bench
Click to expand...

Have you tried the "sling shot" for bench yet ? they have knock offs all over for pretty affordable.
 
Barbell floor presses for sure over DB! Plus, if anything goes wrong you can just drop it and be safe. Unless the plates bkast through through the floor, then you’re really fahked.
 
Start of 6 week meso today.
Gym time 5 am 70 minutes ish

bench
45x10x5
95x10
135x8
155x5
185x5x5
(Band bench)
135x5x5

deadlift (4” deficit)
135x8
185x8
225x5x5

lat pull down
145x8x8
100x10

Ez bar curl
50x11x10x8

ex bar skull crusher
50x10x10

Neutral grip pull up
BWx3x1x1x1x1

on back neck curl
10x10x15
15x12x12

stomach neck curl
25x10x10x10x10

band neck rotation

pre workout was cup of coffee 4caps prime XT

bench felt really good. On previous meso I think I jumped the gun in the beginning and was trying to do to many sets and carry that all the way through. This time I will progress along and increase.
 
Really curious what you think of PrimeXT. Ran the OG back in the day and don't remember any real effects, but I know quite a few folks on here are excited to see it back!
 
Good morning mother truckers!
gym time 5am 60 ish minutes

Pre workout 1 scoop wild thing + cup of coffee + 4 caps prime XT + pea relief

squat
45x8
95x8
135x8 (pause at bottom)
185x5
Belted +knee sleeves
225x3x5
245x5
225x8x8 squat just felt heavy today

Romanian dead lift
95x10
145x10
185x8

leg press
405x10x10
Strip weight to
225x30 🤢

lying leg curl
110x10
140x8

BB bent over row
95x15x15

OHP
65x18x15x10

various neck work

post workout vitamin d + fish oil + milk + protein + squeeze of honey.


I picked up a tub of ghost Oreo protein that was on sale at local supermarket. I don’t know why but it just tastes off to me, must be what ever sweetener they use.

yesterday didn’t set me up very good for today. I was lazy on the weekend and didn’t get meal prep done so yesterday I had nothing to eat other then post workout shake and then dinner that night. Yesterday my wife was way to kind and picked up turkey and made up meals for this week so I can get my protein in and keep things moving forward!
 
they're sorta addictive for me. I didn't realize I was missing them till I had them, now I feel really off if I try to squat without them lol. I can pull without them, but I prefer to have them for deadlifts too.
 
Gym time 5 am 75 minutes ish
W1D3

band bench
45x12
95x12
135x8x8x5x5 (red bands)

floor press
115x10
135x10
165x5x5x5x5

T bar row
45x20
90x8x10

one arm supported DB row
90x8x8x8

incline DB lateral raise
12.5x15x15x12

neck curls on stomach
15x20x20x10

neck curls on back
10x20x20x10

cable rope curls
30x20x20x18

Floor press I think is going to be a good add in, definitely a weak point. Really loving the bands on bench. Very happy with today’s session.
 
akboom87 said:
Gym time 5 am 75 minutes ish
W1D3

band bench
45x12
95x12
135x8x8x5x5 (red bands)

floor press
115x10
135x10
165x5x5x5x5

T bar row
45x20
90x8x10

one arm supported DB row
90x8x8x8

incline DB lateral raise
12.5x15x15x12

neck curls on stomach
15x20x20x10

neck curls on back
10x20x20x10

cable rope curls
30x20x20x18

Floor press I think is going to be a good add in, definitely a weak point. Really loving the bands on bench. Very happy with today’s session.
Click to expand...
Dude, floor press has utterly blown up my shoulders, it's getting a place on the list of "things in life I've been missing out on."

Solid work here!
 
Gym time 5am 70 minutes
pre workout 1 scoop pump addiction + coffee + 4 caps prime XT

deadlift
Warmup’s
275x3x3x3x3

box squat 18”
135x8x8x8

Leg curl machine
120x10x10x10

BB shurg
185x15
225x12x12x12
185x15

Single arm preacher curl DB
25x10x10x10

cable bar tricep pushdown
60x12x10x10

definitely feeling yesterday, good workout and then a long day and lots of steps. So today things felt quite heavy. Still a good little session had fun it’s Friday, no complaints.
 
Last week was a diet break where I went back to 2400-2500 calories.
Got my meal prep all done for the week. So tomorrow I’ll be back to the grind. It’s really been messing with me the battle to get under 220!
 
Gym time 5 am 6:15 am
W2 D1

preworkout coffee + 4 prime XT

pull up
X3

bench
185x6x5

close grip bench
135x8x8

deadlift deficit
230x6x6 2” deficit

lat pull down
150x8x8

BB curl
50x12x11x10

back extension
BW x10
25# plate x10
45# plate x10

skull criusher
50x11x11

neck curls (stomach)
10x20x15x10

neck curls (back)
20x20x15x10

good session seemed to be extremely sweaty today. Also it seems yesterday I noticed but even more this morning shoulders seem to be really popping, traps and neck looking thicker, lays are starting to grow and show slightly. Still pretty fluffy but I am enjoying the look very much.
As stated yesterday last week diet break. This week back on it, got meals all prepared ready to go!
 
Gym time 5:30- 6:30 am
W2 D2

Back was just kinda of wonky this morning, must have slept wrong.

hyperextensions
Bwx10
25#platex10
45#platex10

squat
135x10
185x5
225x9x5 (just couldn’t get in the groove weight felt crushing)

Romanian deadlift
135x10
155x10

lying leg curl
95x10
140x9
125x8

leg press
415x10x10
225x30

chest support row DB
40x15x15
60x8

BB OHP
45x10
95x5x8
115x5

side neck curl
10#plate x20x20x20x20

yesterday seemed brutal as I dropped my calories back, seemed like all day I was starving 😂
 
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