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Kong Block 1 - W4D3: * Behind the Neck Press: * 95x10 * 135x10 @ 8 * 155x8 @ 9.5 * 135x10 @ 10 * DB Seated Lateral Raise: * 25x10 * 35x10 @ 7.5 * 40x10 @ 10 * Bent Over One Arm Row: * 75x12 * 90x12 @ 7 * 105x13 @ 10 * Lat Pulldown: * 165x10 * 180x10 @ 7.5 * 195x10 @ 10 * 175x10 @ 10 * Hammer Curl: * 45x10 * 55x10 @ 7 * 65x10 @ 10 * 21s: * 65x21 @ 6 * 65x21 @ 8 * 65x21 @ 9.5 After four weeks of doing behind the neck press, I'm really starting to like this movement and think it gets too much shit from nocebos. I have tight shoulders and this has been great at opening up and making my shoulders feel better.

Alright I need help with a good Olympic lifting program. I am currently learning good form but I am already very strong on my SBD and accessories from being a powerlifter. I want to do Oly lifting and need a good program for someone who is already strong but new to the clean and jerk and the snatch.

Catalyst Athletics have a free beginner program for both lifts that I've heard good things about. Might be worth checking out.

I'm pretty sure Sika Strength sells some good programs, Zack Telander also has a Patreon with ton of resources.

GZCLP Bench Press 80kg 4x3 1x6 Squat 80kg 3x8 Pull down 110lbs 2x15 1x22 Dips 3x9 Bench went really good. Now every set after this will be a PR so I'm very happy.

[I'm still unsure if I'm standing too far away from the bar and pulling in a straight line. Or maybe I'm just overthinking it at this point](https://www.instagram.com/reel/CqYclFuvG-R/?igshid=YmMyMTA2M2Y=) Overslept before the gym and had half an hour before closing. Decided to say fuck it and checked how 135kg felt. I think I could pull this for 5 on Friday. Still at 75-76kg. If I could just get to 71 already and then start bulking and .among gains again that'd be nice. I need to limit my calories more 😭

**SBS RtF 5day (re)³Run4 W5D2** * Duration 01:05 * Bench 80 kg 4x4, 1x9 * Front Squat 74 kg 4x6, 1x14 * Neutral Chins 10/7/5/5/5 * Tris Pushdowns 70 kg 3x12 * HLR 11/11/9 Good session.

GZCL UHF W5D3 -- Conv. Deadlifts: 405lbs x3, 430lbs x2, **450lbs x3** -- Feet-Up Bench: **150lbs x23** Then weighed pull-ups, back extensions, and reverse flies for 1 MRS of 10 reps and hanging leg raises. * Conventional just continues to frustrate me. Every set felt way harder than it should've, but on video the sets looked much easier. Even after lowering the TM after last cycle, they feel almost like they are regressing, and deadlift day is slowly becoming my least favorite day of the week. I want to see how next cycle goes, but I am considering swapping back to sumo and pushing that for a while instead.

SBS Hyper +2 W6D3 Conventional deadlift 300x1; 257.5x3x7, 1x12 (+3) Incline press 87.5x3x9, 1x14 (+3) Face pulls, curls, split squats, EMOM deadlift ladder finisher. Everything moving up!

######**Training Log** * Eeasy Strength W7 D3 (day 33) **Pull Up** * +20 x 5 * +35 x 3 * +50 x 2 **Clean** * 140 x 5 * 165 x 3 * 190 x 2 **Press** * 135 x 5 * 150 x 3 * 170 x 2 **Front Squat** *Paused* * 165 x 5 * 205 x 3 * 240 x 2 **Loaded Carry** *Front Rack Walk* * 310lbs x 30 sec **Conditioning** * Completed in 32:00 * 43 rounds of ABC * 50 burpees * 12 minute weight vest walk **Notes** * Everything felt sort of crappy. Got it done.

2023 Exercise Every Day 25:00 cardio

Bench/DB row Trap Bar deads Leg extensions Hammer curls 8 minutes of pushing and dragging a sled. Planks, stretch, shower. That 8 minutes sucked more than the rest of the workout put together

I have long had the suspicion that back when I was doing hundreds of push ups every day as my chest training, my pecs were bigger than they are now. At the very least they were definitely proportionately bigger. So weighted push-ups are being thrown in as a main pressing variation and, while I'm open to this being some form of cognitive bias, I swear this is the biggest chest pump of my life. I look forward to being proven correct/the placebo effect tricking me into thinking my pecs have grown more than they have which I would also take as a win , since really who else that sees my pecs cares how big they are? Also I swear my sentence structure is better when I'm at work.

Pretty decent workout today. Sun was shining in even though it was a little chilly. Bench press: 235x4x4, 1x9 Axle clean: 145lb x5x5 And some other less important stuff.

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https://youtu.be/-WHpQVMZbjo

Much cut, very hungry. **Bench Day:** **Paused Bench:** * 45 x 10 * 135 x 5 * 225 x 1 * 245 x 1 * 280 x 4 * 315 x 1 * 340 x 2 * 350 x 2 * 280 for 3x4 **Close Grip Paused Bench:** * 225 x 4 * 255 x 4 * 225 for 4x5 **Other:** * Pec Dec, Ab Machine, hip add, hip abd, chin ups, and leg press. \------- Down from 227 in February to 209. Compete U200 April 22nd and then again U198 May 13th. Then a very short bulk/volume phase for the back end of May and beginning of June, then back to peaking for my world championship in London in July!

General Gainz Lower - Front squats (a new 4RM at 80kg), back squats (8RM at 80kg) and ATG split squats (RIP quads). Absolutely not just picking squat weights to avoid plate changes, honest. Upper - Axle C&P, BtNP and weighted pull ups. Supersets for arms and shoulder along with. Running - Last week was a down week, back on base building with about 50 miles this week. Running club convinced me to enter a 50k in mid-May which should be rolling hills and rain.

**Meat&Potatoes W2D3:** **Deadlift:** [email protected] kg **Smith Rows:** [email protected] kg **Low Row machine:** [email protected] kg **Ham Curls:** [email protected] kg **Pulldown:** [email protected] kg Got some random pain in the middle of my back for no reason during the deadlifts, but went through the workout PRing every exercise except for grip stuff, so it's decent. Thinking of bringing back coffee before my workouts, haven't had any in over 2 months and I'm curious if I'll get any benefit out of it.

Middle child has started doing a thing recently where they start crying once we leave the room after tucking them in. It's not frequent, it's entirely inconsistent, and they will even acknowledge that there's no cause behind it ("I don't know why I'm crying, I just got sad."). Reminds me of when they were an infant and I'd have to rock them for ~30-45min before they'd go to sleep at night... but now they're 5. Anyway, I got 5 hours of sleep last night because I was tending to the sorrows of a child. - run: 3.75mi in 33:54, average pace 9:02/mi. Still dealing with DOMS from Monday's zerchers which I unironically enjoy. - OHP: 2\*2 at 185. Wanted to get a set of 4 but seriously misgrooved the third rep and didn't feel like saving the set. Reps felt good when I wasn't pushing them straight out in front of me though. - High bar: 10\*3 EMOM at 280. Just gonna LP this until I can't. Definitely a bit harder doing an EMOM immediately after a run though lol. - long break to tend to children, work, etc - Beltless RDLs: 315 for 2\*2, 365 for 3, 315 for 4. Best ever belted RDL was 465 for 4 but that was like 30lbs of BW and ~1,800 miles of running ago. Also may have been with straps, I don't really remember. - Beltless snatch grip RDLs: Back felt a little weird so strapped up and hit a set of 30 BSGRDL at 185 just to keep things moving. Might keep this in on my high bar/RDL day as a finisher because the pump was *great*. And that's it! Thinking about compiling a bunch of videos of me doing log push press to see why I suck at log push press. I don't post in other subs unless I'm tagged but I might have to venture over to r/Strongman if I get desperate... unless u/bethskw and u/Nickymammoth91 can save me. For reference, I can viper press 173 for 6 with virtually no warmup and can clean + strict press 173 for 4 when fatigued but have yet to string together more than a triple on log push press at 173. Gotta be an issue with the dip-and-drive I suspect? I'll do 4 total reps tomorrow and see if something clicks. Happy exercising y'all.

HEY BENCH! :)

Hello!

My almost five year old went through a phase of every now and then coming into the room borderline growling and then declaring he felt angry, similarly he'd say he had no idea why he felt angry. I'd offer him a cuddle and he'd tearily nod his head only to burst into tears as I picked him up. It stopped as suddenly as it started, unpredictable little things.

So, viper press is great as an accessory for cleans because you have to *really* get that thing moving with your hips if you want it to have enough momentum to get it overhead. Sounds like you've figured out that part. Now you have to figure out how to give the log that same kind of oomph when you start from rack position. Paused dips are great for balance and bracing, if you haven't tried those yet. Your balance looks okay, but working on it will help you to get in and out of the dip quicker and more confidently. Which brings us to what I think is likely to be the real issue: Looking at one of your recent videos I kinda think you need to just **push harder**. Your feet stay flat during the push and you look like you're just being very gentle with it. Try for a shallower dip, change direction fast, and push up *explosively*. Check out [this video from Catalyst](https://www.catalystathletics.com/exercise/87/Push-Press/), and watch each lifter's bar speed off the shoulders. Then watch it again and keep your eyes on their feet. Channel that explosiveness.

Honestly I'm half tempted to just make Viper press my main lift and see if I can get to 263 that way instead. It's probably not the best approach but I do really like Vipers... That makes sense, especially considering way back when u/angryhamstrings was helping me with my push press his constant feedback was that I needed to get snappier and more explosive. Now I just have to be snappy while also running 30mpw...

I mean you’re going to get more out of a strong push press than a strong viper press. But you know what’s even better? Learning to jerk. Just saying 😈

I'm not sure my wife would appreciate the inevitable results of me trying to learn to jerk on carpet in my living room lol

Split jerk on carpet may not be much fun, but why not push jerk?

confused. usually i train 3 times per week with non-responder progress. 9 weekly sets per m. now i did one set per exercise 22h after last session and i did same reps as 22h ago. how the fuck? i cant do the same shit on the actual training day.....

I'm not sure exactly what your question is. You were able to match the reps from an exercise you did the prior day? That doesn't sound unusual.

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> as required Nothing is required. You can train every day, full body, and still make progress, good progress at that.

The press that keeps on pressing! 140 lbs for 10 on OHP (1+ week) PR @ 170 lbs BW. Man, overhead press fatigue crept with the swag of a piston on this one. But I wanted that 10th rep at all costs. And I accomplished greatness. Only have front squats left of this cycle and damn do I need a deload week.

SBS Program Builder 4x W8D3 Got asked for advice today on how to bust through a deadlift plateau. That's always a good feeling. Pause Deadlift [RIR] 382.5x1, 302.5x4x6 * +2 on RIR target. First time training these seriously, so not too sure on RIR. Definitely felt hard, but the speed was there. Pausing about an inch off the ground right around my sticking point. Overhead Press [Hypertrophy] 145x1, 100x2x11, 100x13 * +0 on rep target. Felt a little weak on these today, but still managed to hit a total rep PR match. Hammer Grip Pull Up BWx18,18,16,13 Seated Dumbbell Curl 30x15,13 * Bit of a performance dip, but that's probably because my biceps were cooked from doing so many pull ups. Tempo Bulgarian Split Squat 30x3x8

I've noticed a decrease in strength and would love to know if this is something common / if anyone has hypotheses on what could be causing them. I'm around \~15% lower than all time leg movements and \~5-10% lower on upper body movements **Some hypotheses I currently have:** * **Increased job stress:** I started a new job \~7 months ago but it became increasingly more stressful these last 2-3 months. They result in much lower energy levels and desire to train * **Decreased lifting frequency:** I used to work out 5-7 times a week (5/3/1 BBB) but reduced it to 3-4x a week instead * **Increased focus on other activities:** I started training BJJ and Muay Thai, and aim for a combined session of 2-4 / week (each class counts as one session). When I don't work out and train martial arts on the same day, I aim for a quick 2K run as a post workout cool down * **Worsening diet:** I haven't been tracking my macros as much as I used to in the past. I've gained a few pounds (mainly of fat) YoY, but I think I'm eating less protein and likely worse nutrient food (i.e. pizza, donairs, etc). At \~182 morning weight, I'm averaging around \~100g of protein a day (vs \~175 last year) * **Missing key hormones:** I had brain surgery 7 years ago and take meds to produce a bunch of hormones including test and growth hormone. Due to inconsistent supplies (they've been on backorder), I haven't taken both consecutively for more than \~3-4 months (i.e. growth hormone is on back order for the last 3 months and another month upcoming) **Questions I'd love your feedback on:** * Do you think these hypotheses capture why I could be losing strength? Are there any specific hypotheses that you think have over-indexed impact (i.e. not hitting more protein strongly impacts strenght) * Do you have feedback on what I should do differently? I hate losing strength and feeling worse all around. For instance, I went from: * Squat: 350x2 --> 330x2 * Bench: 285x1 --> 260x1 * Deadlift: 365x8 --> 365x3 * OHP: 170x1 --> 160x1 Sucks and I'd love to get back on track. Thank you so much for all of your help!!!

Completely guessing, and assuming we have every possible bit of context, and taking into consideration that I am an idiot, I'd wager that points 1, 3, and 4 could all be major contributing factors, 2 doesn't necessarily mean anything as long as you adjusted your programming to account for fewer days in the gym, and I'm entirely unqualified to make a guess on point 5 but I could see how it could matter. You obviously can't control #5 - if stuff is backordered it's backordered - so my main recommendations would probably be: - fix your diet. You know what to do, you're just not doing it. - expect that BJJ/Muay Thai can have some sort of impact on your performance in the gym the next day and learn to adjust. - alter your programming to account for fewer days in the gym if you haven't already You'll be fine.

Simple Jack'd Day 18 [Clips.](https://www.instagram.com/p/CqYZntirS-f/?igshid=YmMyMTA2M2Y=) OHP: 205x2, 205x1, 185x1, 135x10 Squat: 380 2x2, 30 reps at 290 done in 10[PR]/6/5/4/3/2. I was toast by the last few sets.

Entmastiff Conditioning: Attempt at Kalsu 95 lbs, got through 50 in 15 rounds Turns out doing 0 overhead work for 4ish months does terrible things to how quickly your shoulders fatigue. The conditioning wasnt there for 100 either, but my shoulders just straight up failed on the pushup portion of a couple burpees

I started running last November and finished C25K two months ago. Been doing a lot of easy Zone 2 aerobic work including easy "runs" that are really 4 mph power walks. This past weekend, I ran at a 5K event in San Diego and finally did sub 30 min 5K - 28:43. Hoping to keep improving my aerobic fitness and get sub 25 min 5k by the end of the year. I lost about 20 pounds since last year and my bench has decreased quite a bit. I can barely do 240 lbs max. Hoping to bump up bench a little bit now and thinking of doing a bench-only program - either Nuckols Int Medium or Smolov Jr. Do you think increasing bench and improving running concurrently is a viable option?

In case people were curious, [Jamie Lewis is pretty awesome](https://global.discourse-cdn.com/tnation/original/4X/e/2/d/e2dcd53e04e1c25ef5fe528019aaa5df82b184ef.png) My exchange with him over facebook. He's completely onboard with me filming full sessions of me training his Feast/Famine/Ferocity protocol and uploading them. I was a little starstruck to hear back, haha. Got in a fasted 5+ mile run along with 150 push ups and 100 prisoner squats this morning, prepping for my future.

Plague of Strength has been a much welcome change of pace for Jamie, I’m glad he’s out of the literal C&P of C&P. I’m excited to see how FFF is. Have you read 365 Days of Brutality? I’ve never tried his programming but I’m thinking about starting there.

Been awesome following Jamie through it all. Very much enjoyed 365 days. Also liked Issuance of Insanity 3 and his bite sized history book.

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I appreciate that dude. I may do a small blurb of it after I run part of the program. "Feast, Famine and Ferocity" is only 50 pages, and half of it is a reprint of his Bruce Randall article, but when purchased in the $80 package he has put together I feel like it's worthwhile. I may review it in that form/fashion instead. Time is ultimately the driver. Those reviews eat up a bit more than a blog rant, haha. Me being steeped in the program may help, and if nothing else I'll be excited to share my experience there.

Still sore from Sunday’s meet. Did a metcon class today, and I couldn’t get through the db rdls. The weight wasn’t very heavy but my back was like no thank you. Yesterday, I did sled drags, Swiss bar strict presses, and some sprints. Not sure what tomorrow has in store but I will do something.

At urgent care. Think I might have dislocated my shoulder. [I know I dislocated my shoulder]( https://imgur.com/TNBNV9G.jpg) [The lift that finally got me](https://www.instagram.com/reel/CqYVjZIAtHf/?igshid=YmMyMTA2M2Y=) It's back in!

I hope everything goes well :)

That is the mother of all grind reps dude, holy shit. Hope your shoulder feels better!

Me too

Pffft don't need your shoulders to deadlift anyways! For real tho I wish you a speedy recovery! Want to borrow my spud deadlifting harness?

I have a tow strap

Hope you heal fast man. Also that was a gnarly grind, hot damn.

Holy crap that was a grind! And yet you made the lift. Nice job! It looks like you had the same experience I did when I dislocated my shoulder - no pain, just my shoulder feeling ‘off’. The pain came later (and there was a LOT of it). Best of luck.

No try pain came pretty quick lol. Numbness came first though

In my experience you *know* when your shoulder is dislocated.

I do now lol

I created this account while sitting in A&E with a dislocated shoulder. Turkish Getup for me, with a far less cool weight. That was probably like my 40th dislocation and the only one in the gym. If it's a standard dislocation and goes back in OK you'll be lifting again soon (like, tomorrow), though maybe don't max out bench or anything.

I sure hope

Shoulders suck! Hoping for a good outcome dude.

Wishing you the best here!

I did some clean pulls yesterday. My mid traps/back feel absolutely obliterated today and my quads are unusually sore. I did 4x5 with 185#. Gonna jump some rope and do pull ups 2day.

Can anyone give a rough outline of what the Stronger by Science main routine looks like? How many days a week, how long each session lasts, etc? Kind regards

there are a few options (2-6 days per week) so it's pretty flexible. I've run it 3 days/week and especially the reps in reserve option takes quite a bit of time. Currently running 5 days per week hypertrophy template and I'm out of the gym in under an hour.

I’m running the Hypertrophy template right now. 5 days a week, each session 50-60 minutes as written. Two main movements, 4-5 accessories (which are self programmed). But there’s a bunch of different templates and structures to build whatever program you want.

3/29 SBS Program Builder Week 4 Day 2 Bench \[RTF\] 150, +2 Trap Dead \[Last RIR\] 210, +2 Neutral Pullup \[Last RIR\] 150, +0 Machine Row, Leg Extension, Lu Raise (drop set into lateral raise), leg press Calf Raise, Machine Crunch Today was tough and it wasn’t due to lifting. I still fought through most of the session and got 11 reps on bench, which is a PR at 150. The rest of the work was pretty simple, nothing too tough or grindy except the rows where I simply couldn’t pull any more than the rep target for the last set. I didn’t get to do crunches today with the machines down for maintenance, though I could have just done something else to compensate.

Bench 65kg single and 60kg triple. I'm finally getting comfortable with benching my bodyweight. https://imgur.com/a/d96fPmX

1000% Awesome W2D2 Did my 5x5 squats EMOM again and want to die. split squats also made me want to die. OHP 5x5 didn’t make my shoulder feel like shit for the first time in forever. 5x5 Pendlay Rows SS with 5x10 banded pushups were fine. Finished with leg raises because I’m too lazy to do any other ab work. Down 10lbs in 10 weeks so I’m right where I want to be.

**General Gainz: 2 Mediocre 2 Ogre W5D1** * SSB - 9(E), 5/5/4/4/4x245 * Pin Bench - 7(M), 4/4/4/4/4/4x175 * Meadows Row - 10/7/7x120 * Ab Wheel - 13/13/13xBW * 1-Leg Calf Raise - 11/11/11x24kg Chipped an old SSB 9RM with more in the tank, at my lightest adult weight. Will be using this to bludgeon the part of me that wants to hibernate until late May into doing more useful things today.

**Cardio Day** * Row erg warmup - 2km in 8:48 (2:12.1 pace) * Row erg time trial - 2km in 7:16 (1:49.1 pace) * BJJ (planned) /u/Astringofnumbers1234 - I bumped up the drag factor 133–>154 this morning and while it felt like I was working harder the erg didn’t agree. Going to try a lower drag factor next week. My wife hugged me this morning and then said “You’re withering away into nothing”. When I told her my weight hadn’t changed in 9 months she said “Your waist has gotten smaller and your shoulders broader”. I will take this as a win!

I did say it wouldn't make a difference... It'll absolutely wear you out faster though. I use 110, I find that low really takes any lower back stress out of the stroke.

Man, the Kalsu WOD SUCKS. I did it with 95 lbs (not nearly strong enough to do it with 135) and only got to 50 reps before mentally tapping out. I need to work on that... The thrusters aren't even the worst part. It's the burpees. And with minutes flying by, you barely get any time for a break. Constant movement.

Oh, thanks for reminding me I have written full Kalsu down as a goal for 2023 (after working up to 50 thrusters with 60kg and 100 thrusters with 45kg) and so far I have not done anything related to that goal

One of the most miserable WODs ever conceived.

Kalsu is my barometer for "hard WOD". Basically, how close is is to Kalsu, haha. That formula can go in so many directions too.

I plan on doing this WoD soon! Has it been the hardest one for you so far?

Yeah, I'm pretty confident saying it's the hardest one for me yet. The fact I couldn't even complete it says much, haha Good luck and let us know how it goes!

Short on time again yesterday, so that means conditioning! EMOM 15 kettlebell swings and 5 chins. Dip attachment should be here friday!

BANCH+Squat Ort+BBB DL **Still on a break, but only kinda** So, I'm still a tad too awful to get back on track, but I can bench! Lifting and laying down seems to bother my body less enough and I got a pretty decent workout yesterday. I don't think I'll be going back to my program at this point. I'll be shitty for at least another week, and then I'll need at least another one or two to get back where I was, and even then, restarting it at the last block seems stupid, and **even then** the goal was to cut some fat, which I already did and will keep doing during this recovery. Seems like a good time to call it a day and move on. I'm feeling too small and too weak already, and I'm really in the mood for another strength phase and to go back to the correct side of 200 lbs. [So I've been thinking really hard here](https://i.imgur.com/FyHHxRu.jpg), and I'll probably run it for bench and squats simultaneously. My work capacity can definitely handle it with ease, and I've had some great results last time around!

Yesterday was a rest day from lifting. I ran about 2 miles and then did some speed training for golf. Kids had baseball games in the evening. Good day overall, glad the weather is warming up!

Went to bed hungry last night which is a great place to be for a cut. But now I'm disappointed that I didn't lose MORE weight overnight (and ignore the fact that I'm still down 3lbs in 2 weeks) * Wrist rehab * Bench 315x5 - work on some new grip cues. Seems to grind better. But the low food is definitely felt. * beltless front squats 275x2x15 - easily could have done more but honestly I just didn't want to, and getting the reps done clean and quick is more in line with the goals anyways. * Barbell shrug 225x4x12 * [vids](https://www.instagram.com/p/CqX1O9sgKy2/?igshid=YmMyMTA2M2Y=) Ran yesterday, setting some personal land speed records with 4.1 miles at 9:25/mi pace. Hopefully another run today but honestly, it's cold and I'm being a wuss, so maybe not.

CP5315sPFSL5x5 Clapping push ups Bench 215 FSL 170 Db bench, face pulls, curls, french press, sit ups New techniques I've learned for bench have made an immediate difference. Feels so much better this way, though it's going to take a little bit of practice to become second nature. Messed up on 4th set of FSL and didn't set up high enough on the bench. It was apparent right away. Was real gassed for some reason about halfway through accessories. What's up with that body?

> New techniques I've learned for bench have made an immediate difference. I meant to mention a few days ago: that "don't move the bar a mile after unracking" bit was something I was doing too, and I didn't realize until I read your post. Fixing that feels a _lot_ better, so thank you!

Sweet! Yeah bench set up is the least intuitive out of all the major lifts imo. So it makes sense that we weren't naturally doing it the most efficient way. For what it's worth, I've gone from eyes at the barbell to basically chin/neck at the barbell before unracking. It's lol easy in comparison to what I was doing before.

10000 horsemen c2w3d2 5 giant sets of - 20 swings @28 - 10 burpees over bar - 25 swings @28 - amrap zercher squats - 30 swings @28 - 4 ab wheel rollouts - 50 [email protected] Zercher squats [email protected], [email protected], 3@ 127.5, [email protected], 6@ 112.5 Amraps on Zerchers much worse than I expected them to be. Next cycle I'll decrease the TM so I lift 140 for the heaviest set. Still, it was just 1 kg below my best Zercher squat and done on a cut, after a night shift on an axle in a hoodie after swings and burpees... I might be coping a bit

SVR II - C1 W1 D2 BW: 166.8# **1k row**: 4:32.8 - Weekly total: 2,000 meters **Bench** - 125 - 5, 145 - 5, 160 - 8 rep PR, 125 - 18 rep PR **DB rows** - 61 - 5x5 - 8 is where I felt comfortable without a spotter. It moved well. Couple of rep PR's always feels good. - Move up on DB rows. It'll take a few weeks to get to the really heavy stuff. /u/Mythicalstrength **delts** - 10# - 20 5# - 20 2.5# - 20 Empty - 20 Crucifix hold - :42 - That burn is real. Oh wow. Once through is enough for now lol **BSS** - 10# - 5x10 - Sorely missed and much needed. My quads need a lot of work. **K2E** - 42 reps **Face pulls** - 13x10 - I know it's majoring in the minors, but face pulls just feel so much better than pull aparts.

Those raises man. Good work! I recently tried some full ROM ones, where I tough the plates together at the top, and they were extra special.

Oh that full range of motion has to be rough by the end!

Tried pulling conventional today after doing sumo for a couple of months and it felt easier than sumo. Could I get a quick form check on todays sets? Everything felt good until the last rep on 200kg where I could keep my back straight. [185kg, 192.5kg, 200kg, x 5](https://imgur.com/a/63mbBMh) Also what core work should I do for squat and deadlifts?

>Also what core work should I do for squat and deadlifts? More core taxing variations of each of those. For context, I have short arms and long legs so if I can keep my core tight off the floor the rest of the lift isn't a challenge, so if that doesn't sound like you this might not help. However, speed work EMOM for deadlifts, touch and go, slow descent. After your set, hold the bottom position keeping the slack out of the bar until the clock says go again. Use your back as a barometer, if I'm not bracing properly I get a seriously uncomfortable back pump doing this. You can also do this with squats, do a triple for example, then descend and hold the bottom position until clock says go, but I don't find it as effective, you end up figuring out how to sit passively at the bottom. Front squats/SSB squats I find tax my core a lot. Also start really light if you're doing this.

The best core exercises I think has helped with compound lifts is the bird dog. Do a few sets at the end of each workout and it’s made a noticeable difference

Bench day: Bench: 205lb x 5,5,4. This is my 8rm, but I am well knackered from the recent mileage increase. Weighted chins: 70lb KB x 5,5,4 DB incline: 3 x 6-12 with descending weights Straight-bar cable rows: 3 x 8-15 with descending weights Lateral raises and rear delt raises, 2x15 each And a much-needed day off from running.

Mom lift update:She narrowly missed a bench of 75 lbs, and I asked if she was retracting her shoulders. She said she got excited and forgot. So we arched next time and she got it! She made it look easy. I don't doubt she could've done it again, but we decided not to push it. Her numbers, at 120 lbs BW, are now: \-Squat: 95 x 7 (Untested 1RM) \-Bench: 75 x 1 \-Deadlift: 140 x 1 She also sports a 50 pound strict curl (I have no hand in this one- she somehow started off at 40 pounds already) and can now perform a single chin up- she wants to do three strict before she turns 60 in 2025.

That strict curl is muscle memory from carrying you around as a toddler

Go mom go!

yooo look at momma making moves!

Daaaang go mom!!

[Steinborns](https://imgur.com/a/ojf3Cct) - pretty light, at this point just doing them as core work and for practice. [Hackenschmidt floor press](https://imgur.com/a/ljA9WoR) - first day of Gillingham, so a single at 90% and then 3x5 backoffs. Felt too easy but I'll stick with it for a bit and retest sometime soon if I'm still feeling that way. u/benchpauper [Hip lift](https://imgur.com/a/JetFvCt) - this is a good setup! Only problem is a D-ring on the belt broke after my first set at 330#. I've repaired it so we'll see if something else breaks next week. Finally, a fun thing happened on double kb press. u/intelligent_sweet587 said to do singles with about a 5RM bell, so I did them with 16's. I expected them to feel pretty grindy since I'm out of practice, but they moved really well and he said to give the 20's a try. [Since when can I press 20's???](https://imgur.com/a/eBQcDDZ) I even [attempted a single 24](https://imgur.com/a/ExvLO1e) - not there yet but closer than I expected. ETA: Almost forgot! I did a quad pump giant set [Joe Daniels posted](https://www.instagram.com/reel/CpqK1Ovg9qK/?igshid=YmMyMTA2M2Y=) (since i missed out on some leg work with the broken belt) and it worked as advertised. And some towel pull-ups.

24 soon

The first few weeks of Gillingham aren't bad. It really starts to build up steam after a bit. But if you're running Gillingham while also getting acclimated to a lift then I think retesting and maybe bumping the TM makes the most sense.

Makes sense. I'm thinking in week 4 when it calls for 97.5% to just test a 1RM instead.

SBS mini-Cut Week 4, Day 3 * OHP 3x1, 2x2 w/ 152.5 * Was hoping for a triple but still a 10 lb PR on my OHP double * Kelso Shrugs 4x20 w/ 145 * Dips 4x3, 1x6 w/ +80 * BB Ros 4x3, 1x6 w/ 182.5 Been doing Kelso Shrugs for a few months now after seeing people talk about them here. I've gone from 95x15 to 145x20 and I've seen a big decrease in shoulder pain. Interestingly there is another pain more in the front of my shoulder/pec that is more prominent now, but honestly it feels like I'm just noticing an exististing issue that was being drowned out by the greater problem addressed by the Kelso Shrugs.

**EvolveAI W12D3:** * **Conventional DL:** 2x1 @ 405 lbs (RPE 8) * **Leg Press:** 2x15 @ 360 lbs * **DB RDL:** 4x15 @ 60 lbs * **Hanging Leg Raise:** 3x12 Pretty easy day. Also pretty interesting... I forgot to turn off benchmark sets for conventional DLs. So instead of being greeted by a 2-3x5 deadlift deload, I was greeted by a 2x1 @ RPE 8. I kinda dig that method of deload. Will probably do this for my close grip bench session as well on Sunday. Full disclosure, the first set was actually RPE 8.5, but that was because I set up too far from the bar. I corrected that on the second set and it was an honest RPE 8.

So I got my 74 year old mom into lifting weights, she’s been working with a trainer for 9 months who has her doing Starting Strength with good results (deadlift 1RM 130, squat 80). However she’ll be moving across country in July, so she won’t have another trainer until she finds one in her new location of Portland OR. I think her form is good enough to keep lifting, but while she’s between trainers I would rather have her doing a program with the majority of the work at a lower weight range, to be a little more forgiving without a spotter. So my questions are: 1. ⁠Any recommendations for a very simple, boomer-friendly program, with most of the volume in a 6-12 rep range? Ideally something that could be done without a spreadsheet? 2. ⁠Any recs for a gym or strength trainer in Portland who is comfortable and safe working with older adults? 3. ⁠Her trainer now is a nice guy, and has been great with her, but very dedicated to Starting Strength. Would it make sense to ask him to help design a “bridge” program for her? And if so, how would I ask that? I don’t know if it’s a faux pas if someone belongs to a certain school of thought, to ask them to deviate from that. Thanks!

Not sure how they are with older folks, but a friend has been training at Odd Barbell and says they’re very welcoming.

Thanks!

**GGBB: Squats Four Dayz** **W3D3 Time 58m** Larsen press [email protected] lb (M) + 4x7-5 SS incline DB curl 25 lb 4x12-8 Meadows row [email protected] lb (M) + 4x11-8 SS band pull apart 4x15 Cable lying leg curl 50 lb 3x13-7 Conditioning: none Thoughts: Good session today. I Pushed Larsen press one rep and got a couple extra on follow-up sets too. I actually lost reps on incline DB curls because I changed the bench angle, which made it harder. They felt good though so I'll probably keep it there (45 degrees). I Pushed Meadows row to the upper end of my target range. I could increase weight next week, but will probably Hold here and try for more reps on follow-up sets. Happy lifting all!

I am now running Bullmastiff for the second time, but I'd like to try out a DUP programme next. Anyone got recommendations?

I want to say I’m cutting, but really I’m just eating maintenance and slowly dropping like .3kg a week. Mostly due to me being lazy with my nutrition and folding whenever I’m hungry, but I digress. I just finished my 6th week of BTM and am feeling extra strong. I was tempted to hop onto super squats, but thought it’d be better to hold off until after the summer where I’ll be willing to actually do the diet. Current stats are: 5’6 163lbs bench: 105KG, squat: 150KG, DL: 160KG, Press: 82.5KG. Thinking of just swapping over to Benching The Monolith, but I’m open to suggestions. Ideally I’d like to keep lifting as heavy as possible as I slowly cut down. Just hoping to go from 74kg -> 68ish kg in the next like 4 months to lean down a bit for a month long trip I’m having this summer TLDR: want to continue lifting heavy during my chill cut for the next 4 months. Considering benching the monolith as I enjoy BTM, but open to other program suggestions.

Hit a crazy PR. So hype rn lol 225lbs/102.5kg for 15 reps Today was the final amrap session on the high int 3x bench program in the 28 free programs pack from Stronger By Science. My all time best was 13 reps but since moving countries and going on a cut at the same time, spending months getting acclimated to the new country, etc etc, I got weak. I've been on a bulk the past several months and I'm just making so many gains. Very happy. Currently 210lbs/95kg. Goal is 100kg then cut to maybe 85kg. I was once a fat kid and at 220lbs then vs now, it's a night and day difference.

3x2 @ 50kg, 2x1 @ 60kg, 1x1 at 70kg clean and press 2x2 @ 100kg clean pull. Gonna try and press 90kg before I do more oly specific stuff. Gotta try and get my thumbs used to pulling 200kg ish too, as that'll mean my grip wont be an issue. It probably isn't now but hands are very raw.

Key lifts from the past 20ish days: * 1. Seated Smith OHP: 41kg x 6 --> 42.5kg x 8 (over 5 sessions) * 2. Wide Grip Pulldown with Angles90: 18kg x 12 --> 27kg x 8 (over 5 sessions) Have the weekend off this week, so going to use one of those days to retest my RDL. Left knee's been feeling better too, so probably going to re-introduce other lower body exercises.

Saw my friend today, as I normally do. Constantly complained about not having the money for meth, and refused his injection, which means the police will come round at some point. Oh well, his choice his consequences. It's a shame Codemasters stopped making FPSs, Operation Flashpoint is such a good series, especially Red River even if it's hard as fuck. Didn't manage to set a deadlift PR but the rep calculator put me exactly where my actual 1rm seems to be, or at least my last 1rm attempt, so I'm consistent. Did get a close grip PR which was unexpected but I'll take it. All the assistance is feeling absolutely fine as well, but my upper back is killing me, my traps are gonna be sore tomorrow and I'm here for it.

Week 3 of the Magnusson/Ortmayer Deadlift Program. 130KG - 70%+10kg 4x4* (beltless) 147.5KG - 80%+10kg X 2 157.5KG - 90+5kg X 2 130KG - 70%+10kg AMRAP X 8* *DOH I capped the AMRAP at 8 reps to keep fatigue down for the assistance work. Assistance SSB Squats 4x4 45° Hypers 4x8 Abs The weights all felt easy today. I'm Loving this program, even though the weights are going up I'm feeling stronger every workout, Roll on workout 4.

**BBB W2D3** Cycle 2 **Squats** : Knee pain :( **Main work 5PROS:** 100/115/127 lbs **Supplemental:** 5x10 at 94lbs SS Band Pull-aparts **Assistance:** Leg Curls, Leg Press, Calf, Rows, abs. **Conditioning:** 25 min weighted vest walk incline 15%

PR on Meat Eater: 11 minutes 20 seconds. Haven't done any HIC in a month or two, been doing a lot of aerobic work. Did it yesterday and said I'd just do what I can to get myself back into it. Shaved my best time by over a minute. That zone 2 cardio works wonders

**BLITS W1W2D2** Got soaked yesterday and I hated it. But I learnt a lot about some habitats and landscapes and made a good contact so all around it was a win. Gym today: Felt a bit of pain in an adductor when warming up so I have worries about it now. I'm still feeling crazy beaten up from Monday's squats and also I did a lot of walking uphill yesterday, hopefully it's just a twinge. It went away and didn't affect the rest of the work. I may try some Cossack squats today to give it a bit of a stretch. Axle clean and press 55kg 3x3, 1x6. Strength isn't the problem on the AMRAP for these, it's more that doing max reps is actually pretty tiring. One more rep than last week where I whiffed a rep pretty hard. No fucked up reps this time. Still got a slight weight bump for next week so no complaints right! Bench press 80kg 3x6. Think I'll stick at this weight for next week. All the reps felt slow but actually were not slow on video. Even got a flick away u/cillla u/acertainsaint u/discopangoon. Chins, dips, curls, band pullaparts. [video](https://imgur.com/a/UAWlFoI) you're just gonna have to watch the lifting for the flick, sorry. Another 5km on the skierg. On 123 for the month, 998 for the season. Gonna dunk 1,000,000m tomorrow. Happy Wednesday. Just me and the dog (again! And the same tomorrow!) Today. It's almost like I'm primary care giver and not just the spare human.

Such power in that flick, the camera braced itself.

My poltergeist hates me flicking wraps, always trying to save the camera.

> All the reps felt slow but actually were not slow on video. That’s a bit of an understatement! Those reps looked lighting fast. Your body is a liar and the sooner you learn to stop listening to it the better off you’ll be. Nice flicks by the way.

definitely moved alright :)

Most excellent return to flicking. Surely, it's a restorative flick and your hips will be feeling buttery by end of day.

Weirdly it feels all OK now. IDK. Bodies are dumb.

Adductors are dumb. Like just behave dang it.

I'm gonna do a dumb conditioning workout tomorrow (EMOM squat/press pyramids) and so it'll better behave during that, otherwise I will be cross.

If it's anything like my weird adductor thingy, it came on for no apparent reason and disappeared for no apparent reason. Hopefully yours is gone soon, if not already.

I've done some cossacks while on a call to see how it felt. It was fine then so I have no idea. >Bodies are dumb

Best to just punt it from your mind then.

#Flicking is a cure all for what ails you.

Pain, noooo! Hopefully just a stupid twinge. Bench going good tho, axle too! Flick also sexy. Idk how you do it all man! You, dog, pizza. The trifecta!

>Idk how you do it all man! I reckon I eventually will just fall over and that'll be it, I'll never move again. >stupid twinge. Feels alright now, not a clue. Can it be friday already? except I've got extended in-law family on holidays up in this part of Yorkshire this weekend so we've got to go see them but we can't even go to get nice food from a child-friendly restaurant because there are too many dogs that can't be left alone. Nightmare.

One day, but not this day! Ah, shite. Could always order 18 pizzas and 20 crates of Stella, have a rate piss up and fight some doors.

It should be alright, there will be some food at least and maybe cake, so what's to complain about?

No gym again today. Depression is a fucker. I have precisely one shot of "get up and go" to spend per day right now, and it needs to be used to get me to work. Doesn't help that I really don't enjoy this style of training. Kinda just got my eyes on the week after the race, when I can start my new strength plan. Mid-week check-in - how's everyone else doing?

>I have precisely one shot of "get up and go" to spend per day right now, and it needs to be used to get me to work. I've been having a case of what I call the "Fuck-Its." Fortunately, my work allows that just showing up is 85%, so I can coast there. It's chores and home life that are using up all my drive and motivation. Even training is kinda...meh. I have a very long run today where I'm going to contemplate what I'll cook for dinner for this week. So far, I have cooked a real dinner every single week this year. Gotta keep that streak, right?

Not great if I am being honest. Partying and going out too much leading to some academic and fitness difficulties. Just really having a stressful time balancing fitness and social goals.

I get you bud - been there. Time for a bit of a reset?

It’s definitely time to do something. Just getting progressively worse. I also just really need to learn to say no to people. That would solve a significant amount of problems.

The latter dude. Took me a long time and then when I learned to live for me my life just seemed to get much easier. I still help out all over the place, but knowing my limits better has helped a ton. Getting old has hella perks imo.

I struggle too, man. The worst part is that it’s so hard to even do the things that will help feel better, like exercise. My goal right now is just to do something every day. Maybe it’s one deadlift rep of what ever is on the bar. Or one set of ten ab wheels. Sometimes it leads into more, or even a full workout. Sometimes it doesn’t. And at this point, that’s the best I can do.

>I have precisely one shot of "get up and go" to spend per day right now God I feel this so much. And it always comes at the most inappropriate times.

[удалено]

I'm very jealous of that ceiling in your home gym, looks like you can actually press. And a rope? you're living the good life man.

Went in. Did 100 swings with 24kg . Did some leg snd back pump work. Got out. Choice Selections: [HIM](https://youtu.be/1UH4G_3pHAs), [Nightrage](https://youtu.be/Ptqz5ELP9R8), and [Cannibal Corpse](https://youtu.be/xQxwl1EHmtU) That walk I did on Sunday was not 4 miles. It was closer to 7 miles per Google Maps. No wonder my calves have been killing me. After the swings, my hips and glutes would also like a word. Might have to switch back to 5am sessions just to get in barbell work. Either that or do it all on the weekend and have fluff sessions during the week. Yeahm... I might do that. The challenge alone would be worth it. I'd be free to do conditioning and pump work during the week. Really, I'm just trying to avoid spending 2 hours in the gym waiting for equipment. Have a good one.