Board 8 > Fitness/Exercise/Health topic 2

(+) Yeah! (+)

Incline 210x1 185x5
ohp 165x4 170x1 135x5
bench 205x8 205x5 205x3
dips 75x7 85x4 95x2
tricep pushdowns 62x14 62x12 62x10

all things progressed as they should

Hit 350 on squat, failed on 355.

Looking at a 260 x 6, 280x5, 300x3, 355 for next week. Getting closer and closer to 365 every week.

Funny feeling that 225 is now 'light' for me. Like when 135 was light, when I was repping 225.

Kept things pretty simple on leg day. Just doing weight that feels good and not jumping in terms of squat weight. 5lbs a lift and nothing more

squat 90x8 140x8 190x8 240x4 265x2 290x1
deads 295x5 315x3 335x3 365x3
hip thrust 225x8 315x6 405x4 495x3

Sorozone posted...

With the increase in my OHP, and my incline I'm expecting big results on bench in a few days.

Aye, I was right.

For context I failed on 260 last time, hit that, felt easy. Decided to up it to 270, hit that too. Tried 275 and failed. So a 15(255 to 270) pound increase. Insane. It's nice knowing when you are 100% confident a major improvement is on the way. I might actually get a PR on bench in a week or two, really depends on how I feel on incline and OHP later this week.

Looking at a 235x5, 250x3, and 275x1 for next week. 285 is my PR. Bench carrying hard to get me back to that 1,000 pound club. I'm really focusing on my form on deadlift to hopefully continue the improvements on that. Really wish my gym had a hamstring curl machine. Miss it a lot.

Looking forward to deadlifting tomorrow tho.

Deadlift is now up to 365, another 15 pound improvement.

Also hit 14 reps on body weight pullups. New PR as far as I know or can remember. I'm sure I could eek out a few more reps more than that if I ever did them fresh, but I don't particularly care about that to find out. Maybe on a deload week I'll test it out.

Solid improvements all around. Deciding on when to take my rest day this week, not sure when. Gonna weigh myself on Saturday. Hoping to still be in the high to mid 160's. I still look good in the mirror so I can't imagine too much weight gain from fat.

Oh and speaking of the 1,000 club, I'm now like 10 pounds away. I'll probably zoom to 1,100 if I can get my deadlift anywhere near my PR.

Ohp 170x3 170x1 150x4 135x5
bench 210x8 210x5 210x3
incline 135x20 135x16 135x12

arm is feeling good, but have tested none of the painful movements and am successfully resisting the temptation to do so

My BW pull-up PR is also a mystery haha. I think the most Ive ever done in the gym was 16-17, with chalk and knerling grip. But then one day for my job I was around some kids at the playground and they wanted me to see how many pull-ups I could do, and I busted out 19 with a fatass swingset top rail as the grip and in a button down and slacks, and still felt like I had a few in the tank but was going to rip my shirt. That still haunts me, why can I never replicate that day in the gym

squatted 485 sunday, took off monday. Gonna do some chest/triceps today. Feelin kinda tired but oh well

So Ive been training consistently and heavy for years, and its something that I dont hide my passion for. Its also just pretty obvious just looking at me that I lift a lot, and thats been the case since I got big into it sixish years ago. So having said that I know things have been going well lately because the amount of comments or compliments Ive gotten from people in my life lately has shown that theres definitely been a bit of a level up physique wise, especially considering that Im pretty much at the same weight Ive always been at. Im not entirely sure whats caused it, whether its just Ive done well avoiding injury (aside from the recent arm) and have been able to progress more meaningfully, or if its just been something more long term. But whatever it is Ill take it :)

Metal_DK posted...

squatted 485 sunday, took off monday. Gonna do some chest/triceps today. Feelin kinda tired but oh well

Big dog !!

Had to cut leg day short today but got the main ones done

squat 95x8 145x8 195x8 245x4 275x2 295x1
deadlift 315x5 335x3 355x1 375x5

iiaattgg posted...

So Ive been training consistently and heavy for years, and its something that I dont hide my passion for. Its also just pretty obvious just looking at me that I lift a lot, and thats been the case since I got big into it sixish years ago. So having said that I know things have been going well lately because the amount of comments or compliments Ive gotten from people in my life lately has shown that theres definitely been a bit of a level up physique wise, especially considering that Im pretty much at the same weight Ive always been at. Im not entirely sure whats caused it, whether its just Ive done well avoiding injury (aside from the recent arm) and have been able to progress more meaningfully, or if its just been something more long term. But whatever it is Ill take it :)

Hell yeah dude!

Sorozone posted...

Deciding on when to take my rest day this week,

Decided on it being yesterday. Was just dead tired after work, knew I wasn't going to get a quality workout in. Seemed to pay off.

Currently on and getting PR's every time on lateral dumbell raises. Up to 45x3 now, 25's feel like 10's now.

So last time I improved on my OHP 135X8, while I hit it, was a struggle, so I wasn't sure how I was gonna feel on 140x8 this time. I cranked that shit out though, surprised me. The not only hit 170x1, hit 175 too. I'm now officially on PR watch for OHP, bench press, incline bench, and squat. Confidence is through the roof. Only way I could be more elated is if my weight is still in the mid 160''s somehow.

Sorozone posted...

Currently on and getting PR's every time on lateral dumbell raises. Up to 45x3 now, 25's feel like 10's now.

This shocked me then I realised you guys aren't using kg and it made more sense. 45 is still massive but 45 kg would be mind blowing.

Haha, if I was lateral raising 45kg, I'd have boulders for delts.

Yeah I was like wtf is this guy even human?

Lateral raises will probably have to start over for me once the arm is good to go. I was doing good with the 40 and 45s but it was impossible to do even the 10s by the time I realized how screwed the arm was

today is a rest day and tomorrow will be too. Ive been doing a little core work at home just because Im feeling some limitations on it in certain lifts

Back to 365 on squat. I failed on it, but I hit 360. So moving forward my one rep will be at least 365. Which I probably will hit on my next day, assuming my gains are staying the same. Looking at a 260x8, 280x5, 310x3, 365x1 for my next splits.

Excited for incline bench tomorrow. I want to temper my expectations, but I expect to atleast be able to hit 235.

And update on my dunking goal. I've gained 4 inches on my vert so far. Pretty good stuff. No where close to dunking, but still didn't expect that much progress on that either.

Sorozone posted...

Back to 365 on squat. I failed on it, but I hit 360. So moving forward my one rep will be at least 365. Which I probably will hit on my next day, assuming my gains are staying the same. Looking at a 260x8, 280x5, 310x3, 365x1 for my next splits.

Excited for incline bench tomorrow. I want to temper my expectations, but I expect to atleast be able to hit 235.

And update on my dunking goal. I've gained 4 inches on my vert so far. Pretty good stuff. No where close to dunking, but still didn't expect that much progress on that either.

lets see that 240 today

I always have to do conversions in this topic because I almost never think about the total number I'm lifting but rather how much weight I'm putting on each side of the bar.

My heaviest set of Zercher squats today was 6 reps @ 70, or 185 in total. Not a bad number as I'm slowly building it up. The concerning thing for me was that the discomfort I'd been feeling in my right hip/glute was back. Not as bad as it was during back squats but certainly there.

Also been having some right forearm tightness recently... Doesn't feel super great on pulldowns or pullups, I'll tell you that!

What's your guys max reps for a body weight bench? I'm 150lbs, and I did 17 @ 142.5, so I'm extrapolating to something like 15 reps.

180/15

iiaattgg posted...

lets see that 240 today

Failed 3/4th of the way up. I think I mentioned it before but my right side is slightly weaker than my left, and my right side just couldn't get it up and started slanting. Hit 235 tho.

Other notables 115x3 on weighted dips.
Seanchan posted...

What's your guys max reps for a body weight bench? I'm 150lbs, and I did 17 @ 142.5, so I'm extrapolating to something like 15 reps.

So I attempted this at the end of my workout today, which is chest heavy. I hit 165 x 23.

Sounds about right considering before this I did weighted elevated pushups(to get a deeper stretch in the chest) and that goes 18 reps(45 pounds) 17 reps(25 pounds) 26 reps body weight. Then I hit 245x1 and 250x1 on bench press, then I rested for about 6 minutes to tit and got 165x23.

Obviously could have gotten more if I was more fresh, but my bench is my best lift considering my bodyweight. As in I'm much closer to hitting 2x my own body weight in bench compared to 3x in squat, which is the metrics I go by for insane strength metrics.

Wow, 23 reps is crazy! Ive done 20 reps at 135 (~90% BW) but I was ready to die on the last rep.

Even entertaining a 2x bench is insane to me; my long term goal has always been 1.5x!

One of the challenges that my gym has with a leaderboard and all that, is bodyweight bench reps. The leader is a guy who hit 225 for 35, but he is absolutely roided up to shit and I also question what scale they weighed him with because he looks at least 270

Did my baby pull day. It has been nice to really hone in on form and technique and do lifts that werent getting any love. I can tell my arm is healing but after doing some 5/10 pound curls I can tell that it still has a decent amount of healing still to go

Up to 170lbs. 170.4. So I've gained about 5 pounds in about 6 weeks. Solid rate, would prefer it to be a bit slower, but it's nothing crazy. Still have visible abs, the side lining is still visible too, and my arms still have a lot definition and doesn't look like a connected glob(also there is a chance if have a lot of water retention/water weight on me...(Had a lot of salt yesterday.)

Pecs are crazy sore from yesterday, probably from attempting the body weight reps at the end.

Hitting weighted pullups and deadlifts today. Hoping for more insane progress.

Weighted pullups, I've recently done 9 @ 40lbs. Weighted chinups, I've recently done 8 @ 60lbs.

Chinups so much easier.

What is your target weight for the bulk soro?

I miss weighted pull-ups :( I hope this injury and rehab time wont harm them too much

my pull-ups today (and for a little longer) were all assisted

-65x8, -80x15, -95x20

and I will say, I feel my lats on these like no other exercise. As bad of a rap as it gets, it might have a place in my routine in some sort of supplemental way going forward cause you can really hit the lats hard with perfect form on them

iiaattgg posted...

What is your target weight for the bulk soro?

Mid 180's probably. Though to be honest I don't have an exact amount in mind. I'm more so more concerned with how much fat I gain.

The way I look at it is; if I can keep getting strength gains, while still being relatively lean I'll keep going. As soon as I start to plateau, I'll deload for a couple weeks, then continue to strength gain for another 8 to 10 weeks, or until I start plateauing badly. At that point I'll either do a small 6 week cut, but if I'm starting to look pretty bloated and fat I'll just convert it to a full 2-3 month cut.

Assisted pullups rule, especially if it's a machine(instead of the old school way of using bands). Wish my gym had one.

Had a solid workout. Couldn't hit my x3 of 55 on weighted pullups. Hit 2 tho. Then attempted a few solo reps on it afterward. Wore my back out a bit too much. Also getting some fatigue in my elbow tendons. Made for or a hit or miss workout. Did hit 355 and 360 on deadlift, couldn't hit the 365.

Shoulder shrugs, and hip thrusts saw improvements, and my weighted chinups also saw some improvement.

Depending on how my arms and tendons feel tomorrow I'll either rest or do my arm day.

dont take this the wrong way, but your deadlift always surprises me considering it in comparison with your other lifts. Why do you think the stuff like your bench and squats seem to be higher in terms of proportion?

Depending on how the 175 Ohp goes tomorrow I might try for the full max on my next push day. My gut is telling me my maxes are going to be 190 Ohp, 230 incline, and 270 bench

iiaattgg posted...

dont take this the wrong way, but your deadlift always surprises me considering it in comparison with your other lifts. Why do you think the stuff like your bench and squats seem to be higher in terms of proportion?

Nothing wrong here, I've wondered the same thing. Like I've mentioned my PR is 450, from like 6 years ago.

If I had to guess it mostly stems from my previous hip and lower back injuries. I just don't have the same pulling power for that specific motion. For whatever reason, when I got back into lifting two years ago which is when I started this back up(this thing on GFAQS) my deadlift was just stuck in the low 300's and never got anywhere near the same rate of progress of my squat and bench, I really only started getting my strength back on it around the start of this bulk.

Moving forward with my bench and squat I 100% expect that to slow down a tad bit since I'm getting close to weights I've never hit before so the whole muscle memory advantage goes away, and while today there was no PR's on it, that was mostly fatigue. I'll probably take my next off day the day before I do deadlifts again. I expect to to make some ground on the other two lifts.

that makes sense

deadlifts have always been odd PR and max wise. Like bench and OHP I can carefully plan out a detailed road map to a PR, and sure enough itll gain that 5-10 pound over a few months that I planned it to.

deadlift will just be completely chaotic. Like it will completely stall for weeks or months, maybe even go down in max or reps, and then one day out of nowhere I can pull like 30 pounds more than my previous max

Also just thinking on it, since I've learned a lot more in the past two years. I think a lot of the progress on deadlift is simply just not allowing things to rest. Deadlift is so systemic fatiguing compared to a squat or deadlift, getting proper rest needs to happen.

And learning that once you start plateauing, to start deloading(AKA More rest) a week or two, then start up your program again.

So while I do still lift 6 times a week, I'm much more aware of when to actually start doing longer rests as I can identify it now. So hopefully that should increase my strength instead of stalling for months.

This lift has been so bad that Im not going to even post it

One of the shit parts of dropping arm day and a lot of the single arm work is that its starting to show when it comes to triceps. All the lifts that gave out today were due to triceps. Im definitely going to have to hit them extra hard once my arm is better again because man that was some shit

Different subject. i met a girl at the gym probably six months ago who was instant gym crush status. Total smokeshow, super fun, all around my type. We hit it off pretty quickly, but eventually she came in with a guy who turned out to be her husband. Regardless when we were in the gym together we were pretty inseparable, but never took it outside the gym. Our schedules started to change and we went from daily lifting with or around each other to just never seeing each other.

I saw her today at the gym for the first time in months which I thought was great, as we had formed a nice gym friendship. She was being much flirtier than usual (and she was already pretty flirty in the past), and I noticed that the ring was gone. She said she wanted to try to lift with me more moving forward and offered me her number and all that

sadly, as lovely as that would be, Im dating someone already, and Ill just be honest to yall its disappointing because as much as I like the new girl Im with, gym crush girl is one of those people who makes me feel like a 22 year old in heat again but at the bare minimum Im just glad to have a good friend around again

Man

I set up a home gym late last year that I've been using pretty regularly. It includes a bench and a couple dumbbell trees, going up to 25 pound dumbbells. But when I bought them, my supplier was missing a few increments in weights so I was missing some sizes. IE one tree had 15 pounds, 17.5, 22.5 and 25 pounds, but missing the 20 pound. The other just had 5 pound and 10 pound, but didn't have the 2.5 / 7.5 / 12.5. I finally went and picked them up ( turns out at this level its actually 3 pound, 8 pound, and 12, they don't start 2.5 increments till 17.5 I guess...)

So I've basically just been stuck at 10 pounds for everything that I do. I've been contemplating if I should just make the jump to 15 pounds. Like on my dumbbell bench press, I can do 20 reps for 3 sets pretty damn easily with 10 pounds. 15 pounds shouldn't be a big jump. In all my previous exercise attempts, doing barbell stuff always felt pretty trivial to make 10 pound jumps, so a 5 pound jump should be no big deal

So I finally made the switch to the new 12 pounds. I am shook by much heavier and difficult these are. I can't believe it. The difference is so small, yet they feel way heavier. 9 rep sets are very doable but I'm definitely feeling the strain. If I had jumped to 15 pounds I guess I just would have exploded.

iiaattgg posted...

Different subject. i met a girl at the gym probably six months ago who was instant gym crush status. Total smokeshow, super fun, all around my type. We hit it off pretty quickly, but eventually she came in with a guy who turned out to be her husband. Regardless when we were in the gym together we were pretty inseparable, but never took it outside the gym. Our schedules started to change and we went from daily lifting with or around each other to just never seeing each other.

I saw her today at the gym for the first time in months which I thought was great, as we had formed a nice gym friendship. She was being much flirtier than usual (and she was already pretty flirty in the past), and I noticed that the ring was gone. She said she wanted to try to lift with me more moving forward and offered me her number and all that

sadly, as lovely as that would be, Im dating someone already, and Ill just be honest to yall its disappointing because as much as I like the new girl Im with, gym crush girl is one of those people who makes me feel like a 22 year old in heat again but at the bare minimum Im just glad to have a good friend around again

aww shit the window has opened at the same time another one has closed

Legs today

deads 320x5 340x3 360x1 380x5 407x2 417x1
squat 100x8 150x8 200x8 250x4 275x2 300x1
hip thrust 255x12 345x8 435x6 525x4
leg curls and leg x work

Is your hip thrust a machine, or is it a bar? I mean either way that's some insane shit lol.

I definitely felt fatigued today. Could tell in my plyometrics warmups that I did not have the full strength quads going. Still hit all my sets on squats, no PR tho. Fucking died on the 365 attempt, couldn't even control the negative, and as the day went on I felt pretty good on everything else. Feels nice to crank out 225x10 deadlifts and feel like I could keep going for more, especially at the end of the workout. Sucks that my strength refuses to go up on it considering that it feels easy on anything under 315. My form feels better than ever.

Gonna do some bench tomorrow. Looking at a 235x5, 250x3, 275x1. I've hit all those before except the 250x3. Don't think I've ever hit three reps on it. Either way I feel pretty good about my upper body, gonna rest the following day and hopefully kill deadlifts on Thursday.

Depending on how the rest of the lifts go on this week. I'll see how fatigued I am or if things start becoming a struggle, might need to take a couple days off instead of one, or just deload after this workout week.

Its the bar. I can actually do a lot more but had to take it down a notch after I found that growth in my groin area a few months back. Working back up to the peak weight. I just have a strong booty

Your bench is gonna be wild by the time your bulk peaks

Yeah, my bench is nuts. Especially considering I'm not doing nearly as much chest work as I used to do. My flat bench day is actually more focused on triceps more than my actual chest, my incline chest day is definitely more chest focused tho.

Out of my 8 workout days, I only have 4 sets dedicated to flat bench. The three I do tomorrow, and the one max rep I do at the end of my incline work. I did focus a lot of energy on bench press earlier in my lifting days, nowadays it's more about my legs and back. I've actually thrown out dumbell flat press completely in favor of rotator cuff strengthening. Which I think it partially the reason my bench press is going nuts. I don't have any shoulder pain/hinge pain any more at all, and my rotator cuff is starting to be able to handle a lot of weight stress.

CoolCly posted...

Man

I set up a home gym late last year that I've been using pretty regularly. It includes a bench and a couple dumbbell trees, going up to 25 pound dumbbells. But when I bought them, my supplier was missing a few increments in weights so I was missing some sizes. IE one tree had 15 pounds, 17.5, 22.5 and 25 pounds, but missing the 20 pound. The other just had 5 pound and 10 pound, but didn't have the 2.5 / 7.5 / 12.5. I finally went and picked them up ( turns out at this level its actually 3 pound, 8 pound, and 12, they don't start 2.5 increments till 17.5 I guess...)

So I've basically just been stuck at 10 pounds for everything that I do. I've been contemplating if I should just make the jump to 15 pounds. Like on my dumbbell bench press, I can do 20 reps for 3 sets pretty damn easily with 10 pounds. 15 pounds shouldn't be a big jump. In all my previous exercise attempts, doing barbell stuff always felt pretty trivial to make 10 pound jumps, so a 5 pound jump should be no big deal

So I finally made the switch to the new 12 pounds. I am shook by much heavier and difficult these are. I can't believe it. The difference is so small, yet they feel way heavier. 9 rep sets are very doable but I'm definitely feeling the strain. If I had jumped to 15 pounds I guess I just would have exploded.

Ive been meaning to respond to this

dumbbell jumps are always a bit of a challenge. Especially when your body has gotten so comfortable doing a certain weight for so long. Its gotten very used to doing the 10 pounders and it thinks that its all youll ever have to worry about, so even the small jump there Im sure was a shock to the system a bit.

but good for you for progressing! Those 15s will be easy soon enough :)

Sorozone posted...

Yeah, my bench is nuts. Especially considering I'm not doing nearly as much chest work as I used to do. My flat bench day is actually more focused on triceps more than my actual chest, my incline chest day is definitely more chest focused tho.

Out of my 8 workout days, I only have 4 sets dedicated to flat bench. The three I do tomorrow, and the one max rep I do at the end of my incline work. I did focus a lot of energy on bench press earlier in my lifting days, nowadays it's more about my legs and back. I've actually thrown out dumbell flat press completely in favor of rotator cuff strengthening. Which I think it partially the reason my bench press is going nuts. I don't have any shoulder pain/hinge pain any more at all, and my rotator cuff is starting to be able to handle a lot of weight stress.

pretty much any time Ive plateaud on a lift, the secret was to always do less than what I was doing lol

Found a link to the body weight routine I was following during the height of the pandemic:

https://www.youtube.com/watch?v=vc1E5CfRfos

This'll kick your fucking ass. Trying to do each of those for a minute straight and with no rest in between was a nightmare.

4 @ 300 today on deadlift. Easily the best I've done this year, but a far cry from my overall best. In the past I was able to do 6-8 reps at that weight. And the highest I was able to find was 2 @ 327.5...thought it was a little better than that but I guess not. Pain free today, so that's a good thing.

Sorozone posted...

Gonna do some bench tomorrow. Looking at a 235x5, 250x3, 275x1.

Cranked those out, failed on 280x1.

Solid day all around. Really need an off day tho, starting to feel it in my joints.

Had a sharp pain in my hip when walking yesterday at work. Been flaring up on and off throughout the day today. Hopefully it's nothing because I can walk fine, my flexibility is fine, and I can kick things without crumbling to the floor in pain.

However, if it does become an issue. I'll just halt this bulk and go back to cutting for a few weeks. So hopefully everything is good tomorrow because I'll find out either way by doing deadlifts.

I will say I have a feeling it's just from my strength going insane in about an 8 week time frame. Even though(obviously) the muscles can handle it, the joints maybe not so much. I have noticed a lot more joint pain, just overall in my elbows, shoulders, and legs. Nothing horrible, but you just notice the aches a bit more.

Havent gone the past few days, just havent been able to wake up. Nothing different about my life or schedule, just been hard. Havent even been changing the alarm to a reasonable time when I turn it off at 4. Just saying fuck it, if I wake up in time for work then I do, which thankfully I have. But each night has been like 10-11 hours and I wake up feeling like I need a few more