Noticed that I have shoulder pain on bench, which alleviates when I use leg drive? Any ideas on why this is so?
Won’t be able to larssen or flat or floor press :(
Whatever is going around hit me like a truck last night. Woke up with a chest full of concrete feeling like death. Mucinex and advil doing overtime.
I walked the dog and felt a little perked up so I tried a short workout, just to see how I'd feel doing it this shitty. Did Ross Enamait's "Magic 50." I was able to do it and once I got going the exercise effect felt fine, but the intention wasn't there and I hit a wall in the 4th round.
Tomorrow is supposed to be the final day of my Morningstar leader with BBS squats. We'll see how I do!
2.5 miles today, ~10:30 pace. Nothing major, but I really didn’t want to (stiff neck, abraded skin on my legs), so it felt like a big victory. Might do some conditioning tonight. Will definitely do some yoga. Will lift and run tomorrow.
Began the festivities with Welsh cakes, æbelskivers (got to use my new pan, so much fun), and maple bacon popovers (u/HighlanderAjax, my wife is pregnant and asks for these like weekly, haha). Followed that with a lovely charcuterie around 2pm. Sitting down to a proper meal now, including wassail to wash down all this turkey.
Pies will be later: pumpkin, pear, pecan, and apple.
Happy Thanksgiving all!
Haha, awesome! Congrats on the pregnancy dude, and I'm very glad to hear the popovers hit the spot.
You've also reminded me that I have a brand new aebelskiver pan that has not yet been used, so that solves my problem of what to eat tomorrow!
Hey friends, I’m torn between pushing through/leaning up and just bulking for the next few months and resuming the cut come spring. Thoughts?
[Flexed](https://imgur.com/a/CS9BPL7)
[Unflexed](https://imgur.com/a/SJeWbFV)
Currently 205, long term goal is to work my way north of 220 at some point. Strength is my priority but I also have trash self esteem and don’t want to look fat again. SBD currently 405/240/425 or so.
I’ll have to do my best to keep my inner fat boy under control, haha.
What’s a slow bulk look like for you? I’ve never intentionally bulked for lifting purposes and I’m seeing recommendations ranging from a daily surplus of 100 all the way through 500 kCal.
I’m using MacroFactor so I’m letting it run the whole thing for me. Looking at it it’s got me in a 114 calorie surplus.
That seems low now that I’m paying attention. Never had such a low surplus on a bulk before. But then I’ve never tried to stretch a bulk out over a year. Usually I’m hitting it hard for a few months.
The only thing that really matters is the intended rate of weight gain. The assumed size of the surplus that a particular rate of weight gain corresponds to is based on assumptions about the ratio of fat/lean mass you're gaining. Half a pound per week would be a daily surplus of ~300 calories if you assumed you were gaining all fat, or ~60 calories per day if you assumed you were gaining all lean mass (since fat is so much more energy-dense). MF assumes about 50/50 fat mass/lean mass for pretty gradual rates of weight gain. But, the app will still adjust calorie targets to bump you toward your target rate of weight gain, regardless of those assumptions.
Serious adductor tightness and pain so deadlifts had to be done super light. Also with 20 minutes before I had to leave I got the last bench, but some genius put an olympic lifting bar on it so it was literally impossible to hold anything above 135 normally so I just called it and rushed home. At least the dallas cowboys suck at football
SBS program builder (mostly RTF) W4D1
- high bar squat warmup, 1x matching my PR @ RPE 8.5-9ish (because 2.5kg less than this weight has become RPE 6-7), 2x5, 1x9 out of 9
- planning to switch my main squat movement to low bar after I finish this week. my body is like 3/4ths legs and 1/4th torso and I just never really tried low bar squatting before but it makes a HUGE difference and I’m loving it
- 3ct pause bench warmup, 2x7, 1x14 out of 13. I ordered wrist wraps because I broke my snuffbox in my left wrist years and years ago and now my wrist really hates high rep bench and honestly just benching in general so we’ll see if they help
- leg press, calf raises, laying hamstring curls
- ouch
Can I get a form check on these movements?
Overhead press, 110x5
https://imgur.com/a/P6ocPsF
Barbell row, 165x8 -Used to hate this movement, but for some reason lately I'm loving it.
https://imgur.com/a/dvFmTpi
PinSquat - this is a new exercise for me, feels a little strange.
https://imgur.com/a/GQyXTA6
Is this a decent workout?
Super set 1:
Bench press
Bent over row
Deadlift
Super set 2:
Squat
Pull up
Overhead press
I do 3-4 sets of that depending on whether I have time. Been doing that every other day for a couple of weeks. Sometimes I’ll mix it up, but most of the time that’s the routine.
Am I not doing enough of a mixture? I read that you should “keep your muscles guessing” and mix it up constantly. But I’m pretty limited to what’s available in my garage.
I’m 42, formerly-fit and athletic, and trying to stay healthy. I’m 5’-11” and 224 pounds of pure dad bod if that matters.
>Is this a decent workout?
No.
>I’m 42, formerly-fit and athletic, and trying to stay healthy. I’m 5’-11” and 224 pounds of pure dad bod if that matters.
You should pick a program from the [wiki](https://thefitness.wiki/).
>But I’m pretty limited to what’s available in my garage.
What equipment do you have?
2 barbells and some plates, a squat rack with bench and a single overhead pulley, and a pair of 30 pound dumbbells.
Edit to add plates:
4x45
4x35
4x25
14x10 (no idea how I ended up with so many)
6x5
4x2.5
Also a curl bar. Forgot about that, just don’t use it much. All are 2” Olympic plates.
I think you and I have a different definition of what limited equipment is!
You can definitely run any of the beginner programs listed in the Wiki. Copy the smart kids' homework.
I guess to me it seems limited because I used to go to this amazing gym back in the day. That was about 10 years ago when I was in great shape, and I did such a wide variety of exercises every week. I’m just making a bad comparison. It’s probably a decent set for a home gym. The ceiling is only 7 feet high and the space is pretty limited.
It’s really solid for a home gym! You’ll probably need more weight eventually but compared to the little dungeon I got started in that was only barbells back at the start of the pandemic you’re living the life!
Seriously though any of the beginner routines in the wiki will be great for you as a jumping off point to get back into it.
**Squat Day**
* 20min walk
* Kettlebell swings - 40x5x15
* High bar squats - 315x3x3, 225x5x5
I failed singles at 365, … twice. Earlier this year I was hitting 365 for sets of 5, but 20lbs of weight loss plus a focus on higher rep work has trimmed the peak off my squats. I think I should add in an over warm single on my squat days to help with this.
I have a pork shoulder in the oven and will be starting a leg of lamb on the grill shortly for our Thanksgiving dinner. That plus an obscene quantity of potatoes and stuffing should fill my son’s hollow legs. Happy Thanksgiving to you all.
Watch what happens at the bottom - you do a decent job of setting up and building tension, you lower the bar, then at the bottom the bar rolls forward and in front of your elbows. Then you've got to yank it back into position to get it up
Biggest bit of advice would be to keep your elbows in line with the bar. You can play with your grip, but I think the place to start is to just be mindful of it and try not to do it
Running on a holiday, which should be illegal: 1.25 mi, 9:09 min/mi. Didn’t feel like I was going much faster but apparently I was zooming because that’s a big pace PR for me. Happy Thanksgiving if you’re celebrating!
Got roundhouse kicked in the face twice today by a black belt. First time was ok, but second time I saw green spots and felt my brain move in my head.
Might wanna watch out for concussion symptoms lol. This guy used to go easy on me but now he's not holding back. I take it as a sign of respect, but honestly I am not skilled enough to fight someone with 10 years more experience than me lol.
**SBS RtF 5day Run4 W2D4**
* Time 00:30
* ~~Machine Hack Squat~~
* OHP 50 kg 4x4, 1x11
* NG Chins 13/7/6/5
* Hammer Curls 16 kg 12/12/10
* ~~HLR~~
Quick session cause of soccer world cup game.
Focused on OHP, which is what I enjoy tracking my progression. Didn't like this gym's hack squat machine anyways.
I’m on week 2 of Bullmastiff and the workouts go really quick sub 45 minutes and feel easy. I’m looking for something to add volume at the end of my workout.
If it feels easy, it's either because you're in week 2, or because you've selected too light a weight. If week 3 still feels light on the main movements, you're not pushing hard enough on the amraps.
**SBS 4D RTF W9D2**
Bench Press - 4x3, 1x7 @ 87,5kg
Front Squat - 4x5, 1x13 @ 75kg
Push Press - 4x5, 1x12 @ 60kg
Cable Row - 3x10-15 @ 80kg
Hammer Curl w/ Fat Gripz - 1x 15, 14, 12, 10 @ 14kg
Lateral Raises - 1x15 @ 10kg, 1x12 @ 12,5kg, 1xMRS @ 12,5kg
Was expecting a few more reps on bench press today to be honest. I have hit 13x80kg and 9x85kg in the weeks before. Perhaps it's because I went swimming yesterday or perhaps it was a high gravity day, we will see next week!
Happy lifting everyone!
W2D5 531 BTFI
OHP day with DL volume. Taking each OHP set from the floor and it all felt good. Bumped the single up a few pounds and it moved really easy. Did DL volume on 45 seconds rest between sets and my forearm pump was intense and my hamstrings hated it, I guess it has to be this way from now on. Immediately afterwards packed up the fam and drove to the in laws which will throw off the calendar a bit but it'll be alright. Easy 10k tomorrow.
Happy Thanksgiving to any that applies to!
This is driving me bananas, ha ha. I hit it again last night at 150 and after ~100 reps I just tapped out. Staying in the zone for this is so much harder than I would expect it to be.
Good on you dude! It really is about telling yourself lies the whole way through. On this particular set, I told myself that I was going to stop at 200 when I started, because my hamstring hurt and I was in between Super Squat days. Once I got to 200, I said I could probably get to my old PR of 301 and call it there: no shame in that. And just small ones from there.
If you try to eat the whole elephant all at once, you'll choke! Haha.
I think I need to sneak my brain around it or something. This is the week before comp for me so I can just hammer it once a day I think, maybe 40 reps EMOM or something.
What I didn't bring up in that conditioning thread is how much stuff like this gets a little foothold in the back of my brain somewhere - a little trap-bar-shaped snag in there will whisper, *you could do more and you know it*.
My gym is closed until Monday so I'll have to miss my Friday workout. I'm currently in the last week of my training block and next week is a deload. Am I better of skipping the last Friday lift of this block and doing the full deload week or getting my Friday lift in on Monday and pushing back the deload days a bit and skipping one of them?
[PR 2x545 @ 8.5](https://imgur.com/a/erAVY8G)
Huge set for me. 545 was my PR for almost two years until I chipped it early last year, so pulling it for a relatively easy double felt really good. Rest of the session was fine, 8x295 beltless RDL and 8x315 SSB squat at 6, then 10x225 bench at 9. Not my best set ever with 225, but pauses were a little cleaner at least.
Talking to coach, the plan is to go for 585 on Monday. He's thinking it's better to just get it done sooner, and since I've got four days off it's as good a time as any for it. Finally get to take my shot at six plates. Too bad I don't actually have six pairs of 45s, but oh well.
Forced into a week off due to a flu knocking me on my ass hard. Fever up to 104 at times. Do not recommend.
**VDIP W4D1 - Squat** (Units in lbs)
* T1: Back Squat (3MRS) - 11, 9, 8 @ 170
* T2: Romanian Deadlift (3MRS) - 12, 10, 12 @ 150
* T3a: Chin Up (4MRS) - 9, 6, 5, 4 @ BW
* T3b: Walking Lunge (4MRS) - 15, 11, 9, 8 per leg @ 10 lbs added
*Notes*
Work capacity is shot a little. It should come back quick. Quads wobbly after, as intended. Turkey day here but we're having cornish hens instead.
Have a good day, y'all!
Woke up without a hangover on Thanksgiving for the first time in probably 13 years. So that's a big win.
Pressed, close grip, weighted chins, lat raise rehab.
Ran the town's charity Turkey Trot, which was fun. Would do this again next year.
Lighting up the grill to cook the turkey here in a minute.
Happy Thanksgiving!
Happy Thanksgiving to those who celebrate it!
Hit an unplanned 2 plate strict press this morning. Mid program, no elbow sleeves and at the lowest weight I’ve pressed 225. Can’t wait to see what I hit when I’m 100% finished.
**Mythical Mass W5D3 531 BBB beefcake W5D3**
Deadlift TM: 132.5 kg
92.5X3 , 105X3 , 117.5X3
5X10 @ 97.5 kg
50 dips
100 fat grip face pulls
Typing this I now realize that I messed up the BBB weight again but this time in the right direction! This was the most fun workout in a while and I probably even did some extra reps because lizard mode started activating. Of course I had to do the sets (expect the last reps) TnG because I'm an animal like that u/MythicalStrength . Came back home and ate lunch number two. Life is good.
So more non-lifting shit.
First session of group therapy yesterday. I'll be in this group for 1.5 years every week. Everyone is around my age (which is on purpose) and it's going to be interesting.
Fun fact: the therapists mentioned forms of self harm, and I was like: oh shit i've done every single of those.
Anyway on my soon to train some fighting.
Training kicked the piss out of me today, but I set a decent PR and got all my work in.
[Deadlifts](https://youtu.be/VcXUL46ezwc) - 425lbs x8/340lbs x4x8
Pendlay Rows - 225x3x8
Hamstring Curls - 100x4x8
Deadbugs
Thoughts
External stress was a bit higher than normal this week and sleep was low so this workout was one hell of a fucking slog to get through.
nSuns W4D4
[Clips.](https://www.instagram.com/p/ClWSSw9rLdJ/?igshid=NDk5N2NlZjQ=)
Deadlift: top set 425 x 2, AMRAP 315 x 8.
Squat: top set 275 x 8.
Accessories: back.
Bullmastiff Peak Week 3 / Day 4
BW: 227.2
- Deadlift: 330x4
- Band Bench: 155x6,6
- DB Incline Bench: 37x12,12,12,12
- Double DB Row: 37x12,12,12,12
- FB OH Extension: 65x12,12,12,12
- Fat Grip Curl: 45x12,12,12,12
Well, I ate a dozen huge wings, a sushi roll, and a gallon of ice cream for dinner last night and it shows. Today is gonna be worse. But my workout was solid, Deadlift I had another 2 reps in me, but I was SORE AS FUCK from yesterday and did not want to compound that. Bench super solid, excited to push more weight next wave. DB work pretty easy. Arms solid, seemed right in the pocket of hard enough but not too hard; huge pump after.
Gonna rage on turkey and stuffing at dinner 1, and hopefully turkey and tamales at dinner 2.
**Getting Back to It V2: General Gainz Dev Block 1 - W4D4**
*T1: 3-5-0 Tempo SSB Squat*
Find 3RM @9: 95kg
FuS: 3x1
*T2: Klokov Press*
Push 6RM to 7RM: 37.5kg
FuS: 2x4, 2x3
*T3 MRS:* Cable Row into Lat Shrug, Dip Shrugs, SSB Meadows Split Squat
Adductor held up pretty well. Now shaking or anything. Started to feel a little off on the last two singles but nothing I’m worried about. Big win! Think I’ll have 100 next week which will be a *massive* recovery milestone for me.
Pushed my 6RM to a 7 @9. Pretty nice to go from an absolute max to not that in a weeks time. Amazing what you can do when you bum shoulder stops being a bum shoulder! (Still gotta treat it like a bum shoulder though)
**Random Thoughts**
Trying to plan my Train Everyday split. First idea was a 12 day “split”. Which is more like a cycle than a split. Think I can fit what I want to into 8 days if I’m just a wee bit smarter about it. Which really just means dropping my back work from a T2 to T3. Which is fine anyways. I’ll keep a T2 Pendlay Row in there for good measure, all my other back work can be higher rep.
Happy lifting everyone! Also a happy Thanksgiving to all our American friends!
nSuns - Active Recovery Day - 143lbs
Blackout Wednesday definitely destroyed any motivation I had for my weighted vest walk and Turkey trot but my circadian rhythm forced me to still get up at 4:40 am. Usually I do half a scoop of preworkout or coffee before working out, but I decided to opt for an energy drink. Biked for 30 minutes and changed for the race. I got 21 minutes for the 5k which isn’t my best but acceptable for the state I was in.
Big thanks for this community and I hope everyone who is celebrating enjoys their thanksgiving meal whether cutting or bulking. If you’re not celebrating thanksgiving then just have a good day!
Got my first tattoo yesterday. 6 hours on my forearm. Gotta take the next week off from the week.
During this time I wanna re-evaluate what program I wanna jump onto. Debating between JackedNTan 2.0, BullMastiff, or keeping with Nsuns even tho the 5 day variant is so fucking time consuming.
Happy Turkey day to everybody
Happy Thanksgiving. Am I killing myself, or is this how I should feel?
36yo m, 69"; SW 251 (9/26/22), CW 232. BF% according to home scale: 33%
BMR according to Sailrabbit calculator: 2031kcal. TDEE: 2792kcal ("slightly active" modifier).
Presently I'm on week 4 of SBS Strength program. I have been maintaining strength in a disorganized way all year since the end of the 2022 program party. I fell off making progress, but maintained what I had achieved. I started the SBS Strength program 4 weeks. ago with the current 1RM's:
Squat 275 (Coming off quad tendonitis, haven't squatted since March)
Bench 250
Deadlift 405
OHP 150
Goal: Stop being a fat fucking mess while maintaining as much strength as possible.
I am consuming 1700 - 1800 kcals/day, aiming for 1g protein/cm body height (175g of protein). The rest of the calories fall where they may, from carbs or fat. I am not eating any processed foods or refined sugar (which I didn't eat a ton of before, either). The only sugar is from fresh fruit. Grains (when eaten) are whole grain variety (brown rice, whole wheat pasta mainly). Most of the protein comes from chicken breast, tuna packets, salmon filets, egg whites, 0% greek yogurt, whey and 0% cottage cheese. I have cut out alcohol from too much to 2 drinks/week. I may cut it out entirely moving forward, as I'm not really enjoying it enough for the negative training consequences. The only supplementation is a GNC mega men's vitamin. Not on creatine, because I always get muscle cramps when I try to use it, even if I drink around a gallon of water.
I am doing a 4x/week SBS split Mon-Thurs, with some HIIT conditioning after lifting 1-2x/week, usually about 8-12 minutes. I am not doing any assistance work during the week due to time constraints. Friday I rest. Saturday I go to the gym and do assistance work that I don't have time for during the week with my current routine (curls, tricep work, GHD, hamstring curls, cable crossovers) followed by a conditioning workout (tire flips to jog to wall ball circuit, or some EMOM kettlebell or bodyweight stuff, or air bike intervals).
At night I am fuckin' EXHAUSTED by the time post-dinner dishes are done. My sleep has been so fast to come (unusual for me), and so DEEP. Usually I'm getting between 6.5-7.25 hours a night. Alarm goes off at 0500 M-F. Today, I was awake by 0700 naturally. As of today, I have been in a caloric deficit every day for the past 40 days.
The first 3 weeks, I felt great. This week I feel like I've hit a wall. The past two days in the gym, I have felt absolutely gassed. I go after work, around 1600. At 1600 most days, I have consumed about 700 calories (approx 45 carbs, 70g of protein) and 1L of water. The lifts are getting heavier in the program, and while I'm not missing any of the prescribed sets/reps or reps in reserve target, I am feeling totally exhausted by the end of the workout, and the next morning. I feel like the missed reps are probably only a couple weeks away, but we'll see.
As of now, I'm down 19lbs in 2 months, strength is maintaining, perhaps increasing. Changes are obviously visible in my gut, arms, chest, and face. Tape measure shows inches being lost in gut & hips. So the progress is happening. My question is how long can I continue this regiment. My mantra for the past two months has been "Nobody cares. Work harder." Is it time to re-center and keep moving forward? Or should I re-structure what I'm eating so that I have more fuel by 1600 when I go the gym? Or do I need to up the calorie intake/decrease the deficit a little bit?
Thanks for reading. It took me 45minutes to compose this. In that 45 minutes I decided I'm going to the gym today rather than taking the day off.
Look at it this way: you've lost 2+lbs/wk and in 8 weeks dropped fully 8% of your body weight.
The problem with hard diets like this is that they're crazy effective but they're only good for short sprints because of the fatigue. It sneaks up on you and it sucks.
If it was me, I would do the following:
7 days @ 2600 calories/day where the 1000 calories extra come from fats & carbs. Basically, find a dessert you love. Then 7 days @ 2300. Then onwards to the goal weight @ 2100. Little slower, but less fatigue.
Do you have $75? Buy MacroFactor. There are two week free trial codes. Tell it your goals and let it guide you.
Thanks, I've not heard of MacroFactor, but my goals are absolutely worth $75 to me. I'll check it out. Thanks for the perspetive as well.
Its interesting that I don't feel all that hungry or restricted at this deficit, I think thanks to what I'm eating and how often. However, like you say, the fatigue is there and I feel TIRED.
Agreed with /u/OGBaconwaffles — ~2.3lb / week is a pretty steep deficit. Some people can tolerate that ok, but if you're feeling exhausted, then it might be a good idea to add some food back in and just take things a little slower.
> BF% according to home scale: 33%
I wouldn't take that scale's BF number very seriously; [those devices are not particularly useful](https://macrofactorapp.com/body-composition/).
I'm no good at this shit because I've been fighting similar stuff, but 2 things stand out to look into. Do you really need such a huge deficit? And are you getting enough fats? I'm 5'-10" 227.2 as of a few mins ago, with ~similar lift numbers to you and when I can actually stick to my diet I seem to lose ~1.5-2 lbs per week. That's on ~2400 calories / day. If the deficit is too big you're just going to feel like crap. And the fats I just mentioned because you did not, seems like a lot of people still try to just eliminate dietary fats and then feel like shit.
I don't really know if I need such a steep deficit.. Probably not? I've always been concerned with under-counting consumption calories and over-estimating TDEE. I put slightly active modifier on there, and cringed at that. TDEE may be even higher than that, but I'm too cautious to bump it up any further.
As far as fats - I'm not restricting fats beyond the point that I'm aiming for 1800kcal and 175g of protein, and that I'm not eating low nutritional value shit (fried food, candy, fast food, and the like). That in itself somewhat limits fat consumption, because there's only 1100 kcal left after I meet my protein goals. I eat a couple servings of nuts most days (cashews, pumpkin seeds, pb2), olive oil almond milk, greek yogurt and cottage cheese. Scrolling through last week From MFP, weekly average is 65-70g of fat per day for the past several weeks.
Seems like your diet has a solid base then, probably just too low calories. You don't have to just jump up either, like 200 more calories per day might make a huge difference. See where you can strike a balance of losing weight and feeling ok.
SBS half-hyper-marathon W16 D4ish
Bit of a mish mash as I make up for a few missed days
OHP 1 @ 47.5kg, 3x7, 1x9 @ 42.5kg
DB bench 3x8, 1x14 @ 30kg
Lateral raises 5x8 @ 7.5kg
10k kettlebell swings challenge with a 100lbs sandbag - w2d5
Last training day of the week, so it's just swings today. Goal today was to go under 25min, which I got with 24:30 (so almost 4 minutes better than my previous best). Part of it is because I don't have to re-setup after each set (which takes me time, I used straps since otherwise my hands get destroyed by the sandbag handle), and just because getting stuff from the ground to overhead is just that exhausting.
That being said, I'll still try getting under 25 min next workout with the press, but it'll certainly be much harder. The whole "going before you're ready" thing certainly helps a bunch with it though.
**Morning Lifting**
Front squats 225x1. 175, 4x4, 1x8.
Body weight lunges for warm up. Weighted lunges, dips, pullups and ab wheels for regular assistance.
This day is my easiest day on paper but after 60+ reps on all the assistance it definitely wears you down.
**Running Stuff**
Tuesday was 13.5k easy road. Yesterday was 12k total of easy trails with 2.5-3k of hill repeats in there. Wish i has a bit longer of a hill nearby to do longer reps but less of them. The best one near me is only 70m long @ 10% grade so its good for true hill sprints but 30 reps on the same short hill is mentally not fun.
Unlike my other lifts my deadlift max test sucked and actually was a regression, lol. A puzzling result after spending an entire month doing hip hinges with the Kettlebell challenge.
+ Deadlift: 1×405lb (RPE 10)
+ Good mornings SS leg raises
+ Bent over rows SS leg curls
Fatigue has probably caught up with me at this point and maybe that's why my lift sucked. It's actually lower than my squat now... Oh, well. Gotta get over it.
Yesterday I did **Bullmastiff Wave 2 Week 1 Deadlift**
- Sumo Deadlift
- Front Squat
- Super Squat Set (75kgx17)
- Hamstring Curls
- Back Extensions
- Kroc Rows
- Ab Rollers
Notes:
Met up with some of the powerlifting folks today for a little deadlift party! It went great, got to see a dude pull 275kg.
I also pulled 90kg on my top set for 17 reps. At the beginning of this year, 90kg was a 1rm on a good day so in absolutely delighted with that result!
....but now it means I have to pull 100kg next week. I'm terrified haha.
Slightly miffed about the Super Squats. I'm convinced I had 20 reps in the bag but one of the powerlifting dudes yelled "Up!" as I was grinding and I totally lost my brace.
I've realised that stage fright really, really effects my lifts....which sucks if I ever want to compete.
> but now it means I have to pull 100kg next week.
Generally 90% is about a 3 rep max. So being able to pull 90 for 3 would mean your max would roughly be 100kg. Except you pulled it 17 times, so 100kg should be there like 8-10 reps or so?
Yeah I find my deadlift crumbles at higher weights cause my grip gives out.
Mind you that's my own fault. I've yet to invest in straps or chalk or literally anything that would improve my grip lmao.
> also pulled 90kg on my top set for 17 reps. At the beginning of this year, 90kg was a 1rm on a good day so in absolutely delighted with that result!
That's great progress! 100kg is going to be easy. You've already demonstrated that 100kg is not heavy by deadlifting 90 for 17.
Just started 5/3/1 2 days/week option 2 from 5/3/1 second edition.
Did a rep max test for each lift last week, calculated the rep maxes accordingly and calculated the program. I didn't like how high the weights ended up being so I took 20kg/40lbs off every one of them. This way, I don't have to take any rest time, can do some tough conditioning in between sets and could possibly roll into the gym hangover and still hit my weights.
First time I am taking it "easy" in this way. My heart rate averaged 130 during the first lifting session where the only rest is either loading the barbell or doing a small lift in between. Curious about the results.
SBS 2.0 Program Builder: LFRPOSPB W1D3
Deadlift: 240 x1, 192.5 x5, 182.5 2x5, 172.5 2x5 RIR 6
Bench: 95 3x10, 1x12
Accessories: Pull ups, hammer curls, face pulls
Primary SBD days completed and feeling mixed with the performance. Bench isn't really where I'd like it to be but squat and deadlift are moving.
I'm close to the same strength I was pre-injury, at a decently lower weight. Weighing mid 78's this week, versus 83-84 before.
Macrofactor's been pretty cool now that I've been on it for more than 2 months. My intake and TDEE keep going up somehow and my weight keeps coming off. Almost at the goal of 78, will cruise maintenance and enjoy eating more soon.
Edit: forgot my [vids for dids](https://imgur.com/a/tDQSv2k)
> intake and TDEE keep going up somehow and my weight keeps coming off
This has been exactly my experience- my tdee from macrofactor went up 200 cal from the estimate, and the weight has been falling off. Its been odd for me- normal day to day life I don't feel like I'm in a deficit, but the moment I try and get a hard lift in I feel as though I've been hit by a freight train
I time heaps of carbs pre training so maybe that could help.
I ate 106g of carbs right before my deadlift session yesterday, that definitely helped energy levels. The meal was also 1050kcal in total
**B2B-BP-BM-BDT W1W1D3**
Commited a war crime this morning; completely forgot to put deodorant on before going to the gym. Luckily there were only 2 or 3 of us in, unluckily at one point all three of us were using machines next to each other.
It was deadlift day.
SLDL 117.5kg top set 11 reps. That's the first time this week I've felt I left a significant number of reps in the tank; my eternal problem with deadlifts. I will remember this for next week and push harder.
SSBGM, BB row, DB row, back extensions, leg curls. I usually use the laying leg curl, this time I used the seated and dang. That's a totally different feeling. Drop settled the lot of these. My starting weight for SSBGM was too low so I'll have to increase next week. It might sound weird but I think all those heavy KB swings have benefitted my GMs more than any other lift. Hopefully the GMs will help my deadlift, so we can say the KB swing have indirectly helped my deadlift too.
[vids including push-up challenge timelapse](https://imgur.com/a/pChL9Ap)
Happy Thanksgiving USians. Don't forgot tomorrow is the most sacred Big Friday of the year - you'll be fuelled up by all that turkey and sides, perfect pre-workout meals for maxing out.
Happy Thursday the rest of us.
**TB-RFI NBU W4D2**
- Dips
- Complex 4 (upright row, close grip snatch, back squat, good morning, btn press, row), 5s
- Farmers carry
- Erg sprints
- Pump
**Notes**
Great session, one of the best so far. Did the dips with just bodyweight and they moved the smoothest and strongest they ever have. Suspect thats partly warming up my shoulders properly, partly weight loss, part strength gain.
Equalled my PR for this complex, and sustained it across all sets. Very happy. Delts look fuckin huge - like damn. That's partly the near-constant overhead work, partly I'm a touch leaner so my delts are standing out more.
Farmers carry, found all the good clips and went up a notch in weight there, even beltless. Pretty happy.
Erg sprints for cardio, and a little delt and tricep work to finish. Upped the work:rest ratio for erg work - 250m sprints, rest the same time as work. Tougher!
Guess stuffing yourself with steak and sausages (the steak was PERFECT, BTW - I outdid myself there) does good things for a workout.
I have lamb hearts for lunch (I used the leftover garlic and butter from the steak, added paprika, cayenne and chili, let the butter infuse then gently cooked the heart in it), plus lettuce and more sausages.
Get through today, and it's one day to the weekend, folks. We're almost there.
I'm really tempted to have a toad in the hole tonight - braised cabbage and a stock based potato gratin as the sides. One of the butchers in my town does these really good "Italian" sausages and I think they'd work well in a TiTH.
I'll have to do two TiTH, one vegetarian one meatarian but that's ok - it's still pretty decent with oat milk, vegan butter and Linda McCartney bangers.
Mmmm that does sound good.
I think I'm gonna do a venison nihari tonight - braised shank with tasty spices. Cabbage as a side sounds right tasty though.
I've unfortunately lost my venison hook-up since switching jobs so I'm going to ask the butcher what they know. I don't have the freezer space to buy a half carcass either so the local butcher carrying some locally shot meat would be good.
Now I'm hungry again dude!
>I've unfortunately lost my venison hook-up since switching jobs
OOF, type big. Fingers crossed that the butcher can help you out then. I can ask the lads here if they know anyone in your neck of the woods, but I suspect you'll have better contacts anyway.
>Now I'm hungry again dude!
Welcome to my world! Mind you, you're bulking, so I'm actually helping you out if you think about it :p
It is what it is - one of my tenants is bound to shoot or have a stalker on their land so I just need to ask the question for next year! The butcher is definitely more pork based as I think they are an offshoot of a pig farm but you never know.
I have had second breakfast already. I suppose I could have early elevensies, especially as I have a meeting in 15 minutes (for 2 damn hours!!)
Had a friend just beat my DL PB. I was gonna wait until the new year to start 531 BBB but I think imma start it this weekend now lol.
Having 8 months of no progress because of moving and weight loss ain't fun. The older I get, the more I realize I'm fine with being chubby but strong. Screw abs. Power belly ftw.
Currently on a 3 day split (back/shoulders, legs, chest/arms)
About to do an internship for 5 weeks which will see me working from 830am - 6pm. Workplace is about an hour - 1.5hrs away from where I live, and considering I usually take 1-2h to finish my sessions, I find that I don't really have the time to complete my full workouts in 1 day on the weekdays. (I don't want to be reaching home too late either)
My plan is to split the back/shoulders and chest/arms workouts into halves, and do them during the weekday, followed by legs on Saturday(since that's usually longest) So it would look something like this:
M - Back part 1
T - Back part 2
W - Chest
Th - Arms
F - rest
S - Legs
S - rest
Does this seem like a good way to go about this? Otherwise would you structure things differently?
I mean, this doesn't really provide any information. It doesn't tell us what you're doing, what program you're following, what the "structure" is. This is just a list of days and body parts, I don't know what you expect us to tell you from this.
Personally, if I were finding myself short on time, I would try to complete my workouts faster.
idea for new sport: duos powerlifting. normal tandem deadlift and tandem bench where one person benches and the other person assists by rowing it as much as possible. what would the squat be though?
> what would the squat be though?
The second person is back-spotting. Or just standing in front of the person and yelling "UP UP UP" in the face of the squatter.
**The Minimalist** W7D2 Beltless Push Pressand WideGrip Pullups
So a huge win on both in different standards. WideGrip Pullups always feel good for me, always get lat engagement. Hit 90 X 3 today, extremely happy with how vertical pulling is going!
Beltless Push Press; if you recall on W4D2, I failed on my 5 rep set. This time, I kept it conservative and hit 190 X 5, then 195 X 3. Coulda pushed the top set higher to 200 for sure, but I'm focused now on hitting every rep in a set.
Assistance actually went well! Still felt like dying, but it was doable this time. Goal is to do 10, 9, 8 ... 3, 2, 1 of pullups/inverted rows and then neutral grip DB press. Chose pullups and 30 lb DB's and went to work! Completed both, no failed reps.
Great to be home again!
GGBB Week 1 Day 3
Conv. deads - 6RM @365
Pendlay rows - 6RM-ish @185
Pull-ups - 10RM-ish @bodyweight
2 sets each of cable rows, lunges, BSS, and calf raises
My elbows weren't feeling so hot from whatever I did to them yesterday. They didn't really like rows and pull-ups so I kept it conservative and didn't go for actual RMs this workout. Also wasn't working off of the best sleep last night. So overall, not the best conditions for a good session but we got it done anyways.
Deadlifts were decent though, considering I haven't trained conventional for well over a year at this point. My last tested sumo 1RM was 490, so I'm happy with 75% of that for a conventional 6RM. I'm dropping sumo entirely and pushing conventional as much as I can for the next 6 months or so. Hopefully making this switch will help bring up my lagging hammies a lil bit.
PROTW goes to u/Magic_warlock0- for his [IPF World Record Dealift](https://www.instagram.com/p/ClCXcbZrIU9/?hl=en)!!!!
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Happy Thanksgiving from the mod team! Cutting or bulking, enjoy that extra piece of pie today!
Noticed that I have shoulder pain on bench, which alleviates when I use leg drive? Any ideas on why this is so? Won’t be able to larssen or flat or floor press :(
What's everyone's opinion on the machine pullover? Kills both my chest and lats and seems great for posture
I'd love to have access to a pullover machine, pullovers are fantastic
Whatever is going around hit me like a truck last night. Woke up with a chest full of concrete feeling like death. Mucinex and advil doing overtime. I walked the dog and felt a little perked up so I tried a short workout, just to see how I'd feel doing it this shitty. Did Ross Enamait's "Magic 50." I was able to do it and once I got going the exercise effect felt fine, but the intention wasn't there and I hit a wall in the 4th round. Tomorrow is supposed to be the final day of my Morningstar leader with BBS squats. We'll see how I do!
2.5 miles today, ~10:30 pace. Nothing major, but I really didn’t want to (stiff neck, abraded skin on my legs), so it felt like a big victory. Might do some conditioning tonight. Will definitely do some yoga. Will lift and run tomorrow. Began the festivities with Welsh cakes, æbelskivers (got to use my new pan, so much fun), and maple bacon popovers (u/HighlanderAjax, my wife is pregnant and asks for these like weekly, haha). Followed that with a lovely charcuterie around 2pm. Sitting down to a proper meal now, including wassail to wash down all this turkey. Pies will be later: pumpkin, pear, pecan, and apple. Happy Thanksgiving all!
Haha, awesome! Congrats on the pregnancy dude, and I'm very glad to hear the popovers hit the spot. You've also reminded me that I have a brand new aebelskiver pan that has not yet been used, so that solves my problem of what to eat tomorrow!
Hey friends, I’m torn between pushing through/leaning up and just bulking for the next few months and resuming the cut come spring. Thoughts? [Flexed](https://imgur.com/a/CS9BPL7) [Unflexed](https://imgur.com/a/SJeWbFV) Currently 205, long term goal is to work my way north of 220 at some point. Strength is my priority but I also have trash self esteem and don’t want to look fat again. SBD currently 405/240/425 or so.
BULK TO 242!!! Just do it slow and steady. I’m bulking back up to 210 over the next year and a bit.
I’ll have to do my best to keep my inner fat boy under control, haha. What’s a slow bulk look like for you? I’ve never intentionally bulked for lifting purposes and I’m seeing recommendations ranging from a daily surplus of 100 all the way through 500 kCal.
I’m using MacroFactor so I’m letting it run the whole thing for me. Looking at it it’s got me in a 114 calorie surplus. That seems low now that I’m paying attention. Never had such a low surplus on a bulk before. But then I’ve never tried to stretch a bulk out over a year. Usually I’m hitting it hard for a few months.
The only thing that really matters is the intended rate of weight gain. The assumed size of the surplus that a particular rate of weight gain corresponds to is based on assumptions about the ratio of fat/lean mass you're gaining. Half a pound per week would be a daily surplus of ~300 calories if you assumed you were gaining all fat, or ~60 calories per day if you assumed you were gaining all lean mass (since fat is so much more energy-dense). MF assumes about 50/50 fat mass/lean mass for pretty gradual rates of weight gain. But, the app will still adjust calorie targets to bump you toward your target rate of weight gain, regardless of those assumptions.
Thanks for this Greg! I trust you guys to have figured out the best way to handle a long term gain plan. MF hasn’t let me down yet!
Glad to hear it!
Serious adductor tightness and pain so deadlifts had to be done super light. Also with 20 minutes before I had to leave I got the last bench, but some genius put an olympic lifting bar on it so it was literally impossible to hold anything above 135 normally so I just called it and rushed home. At least the dallas cowboys suck at football
SBS program builder (mostly RTF) W4D1 - high bar squat warmup, 1x matching my PR @ RPE 8.5-9ish (because 2.5kg less than this weight has become RPE 6-7), 2x5, 1x9 out of 9 - planning to switch my main squat movement to low bar after I finish this week. my body is like 3/4ths legs and 1/4th torso and I just never really tried low bar squatting before but it makes a HUGE difference and I’m loving it - 3ct pause bench warmup, 2x7, 1x14 out of 13. I ordered wrist wraps because I broke my snuffbox in my left wrist years and years ago and now my wrist really hates high rep bench and honestly just benching in general so we’ll see if they help - leg press, calf raises, laying hamstring curls - ouch
Thank you for the advice. I think I need to learn how to work harder on the AMRAP.
Here's a haiku about today: I stubbed my toe Shades of black and blue bruising Front squatted a PR
Simple jack'd SSB - worked up to 110kg for a double Sumo - 1x4 @ 140 Bike - 1hr Nothing interesting to say.
Can I get a form check on these movements? Overhead press, 110x5 https://imgur.com/a/P6ocPsF Barbell row, 165x8 -Used to hate this movement, but for some reason lately I'm loving it. https://imgur.com/a/dvFmTpi PinSquat - this is a new exercise for me, feels a little strange. https://imgur.com/a/GQyXTA6
Those are quite likely the strictest rows I've ever seen.
Is this a decent workout? Super set 1: Bench press Bent over row Deadlift Super set 2: Squat Pull up Overhead press I do 3-4 sets of that depending on whether I have time. Been doing that every other day for a couple of weeks. Sometimes I’ll mix it up, but most of the time that’s the routine. Am I not doing enough of a mixture? I read that you should “keep your muscles guessing” and mix it up constantly. But I’m pretty limited to what’s available in my garage. I’m 42, formerly-fit and athletic, and trying to stay healthy. I’m 5’-11” and 224 pounds of pure dad bod if that matters.
>Is this a decent workout? No. >I’m 42, formerly-fit and athletic, and trying to stay healthy. I’m 5’-11” and 224 pounds of pure dad bod if that matters. You should pick a program from the [wiki](https://thefitness.wiki/). >But I’m pretty limited to what’s available in my garage. What equipment do you have?
2 barbells and some plates, a squat rack with bench and a single overhead pulley, and a pair of 30 pound dumbbells. Edit to add plates: 4x45 4x35 4x25 14x10 (no idea how I ended up with so many) 6x5 4x2.5 Also a curl bar. Forgot about that, just don’t use it much. All are 2” Olympic plates.
I think you and I have a different definition of what limited equipment is! You can definitely run any of the beginner programs listed in the Wiki. Copy the smart kids' homework.
I guess to me it seems limited because I used to go to this amazing gym back in the day. That was about 10 years ago when I was in great shape, and I did such a wide variety of exercises every week. I’m just making a bad comparison. It’s probably a decent set for a home gym. The ceiling is only 7 feet high and the space is pretty limited.
It’s really solid for a home gym! You’ll probably need more weight eventually but compared to the little dungeon I got started in that was only barbells back at the start of the pandemic you’re living the life! Seriously though any of the beginner routines in the wiki will be great for you as a jumping off point to get back into it.
Thanks for the link! I’ll look through it tonight!
No problem! Good luck! If you have any questions the daily is a good place to ask them.
**Squat Day** * 20min walk * Kettlebell swings - 40x5x15 * High bar squats - 315x3x3, 225x5x5 I failed singles at 365, … twice. Earlier this year I was hitting 365 for sets of 5, but 20lbs of weight loss plus a focus on higher rep work has trimmed the peak off my squats. I think I should add in an over warm single on my squat days to help with this. I have a pork shoulder in the oven and will be starting a leg of lamb on the grill shortly for our Thanksgiving dinner. That plus an obscene quantity of potatoes and stuffing should fill my son’s hollow legs. Happy Thanksgiving to you all.
https://imgur.com/a/0dYTphh form check on my 185 bench pr
Watch what happens at the bottom - you do a decent job of setting up and building tension, you lower the bar, then at the bottom the bar rolls forward and in front of your elbows. Then you've got to yank it back into position to get it up Biggest bit of advice would be to keep your elbows in line with the bar. You can play with your grip, but I think the place to start is to just be mindful of it and try not to do it
Running on a holiday, which should be illegal: 1.25 mi, 9:09 min/mi. Didn’t feel like I was going much faster but apparently I was zooming because that’s a big pace PR for me. Happy Thanksgiving if you’re celebrating!
Got roundhouse kicked in the face twice today by a black belt. First time was ok, but second time I saw green spots and felt my brain move in my head. Might wanna watch out for concussion symptoms lol. This guy used to go easy on me but now he's not holding back. I take it as a sign of respect, but honestly I am not skilled enough to fight someone with 10 years more experience than me lol.
**SBS RtF 5day Run4 W2D4** * Time 00:30 * ~~Machine Hack Squat~~ * OHP 50 kg 4x4, 1x11 * NG Chins 13/7/6/5 * Hammer Curls 16 kg 12/12/10 * ~~HLR~~ Quick session cause of soccer world cup game. Focused on OHP, which is what I enjoy tracking my progression. Didn't like this gym's hack squat machine anyways.
What are exercises you would use for EMOM drill?
Why are you doing EMOM?
I’m on week 2 of Bullmastiff and the workouts go really quick sub 45 minutes and feel easy. I’m looking for something to add volume at the end of my workout.
If it feels easy, it's either because you're in week 2, or because you've selected too light a weight. If week 3 still feels light on the main movements, you're not pushing hard enough on the amraps.
I wouldn't add anything more to Bullmastiff. As the weights get higher your workouts are going to get much longer.
**SBS 4D RTF W9D2** Bench Press - 4x3, 1x7 @ 87,5kg Front Squat - 4x5, 1x13 @ 75kg Push Press - 4x5, 1x12 @ 60kg Cable Row - 3x10-15 @ 80kg Hammer Curl w/ Fat Gripz - 1x 15, 14, 12, 10 @ 14kg Lateral Raises - 1x15 @ 10kg, 1x12 @ 12,5kg, 1xMRS @ 12,5kg Was expecting a few more reps on bench press today to be honest. I have hit 13x80kg and 9x85kg in the weeks before. Perhaps it's because I went swimming yesterday or perhaps it was a high gravity day, we will see next week! Happy lifting everyone!
Happy Thanksgiving to those celebrating! Happy Thursday to this who are not! Been visiting the parents all week. Next week is gonna be sore!
W2D5 531 BTFI OHP day with DL volume. Taking each OHP set from the floor and it all felt good. Bumped the single up a few pounds and it moved really easy. Did DL volume on 45 seconds rest between sets and my forearm pump was intense and my hamstrings hated it, I guess it has to be this way from now on. Immediately afterwards packed up the fam and drove to the in laws which will throw off the calendar a bit but it'll be alright. Easy 10k tomorrow. Happy Thanksgiving to any that applies to!
Traditions continue: [135lb high handle trap bar pulls for 401 reps](https://youtu.be/JWkSz-QEtSk) Happy Thanksgiving all!
This is driving me bananas, ha ha. I hit it again last night at 150 and after ~100 reps I just tapped out. Staying in the zone for this is so much harder than I would expect it to be.
Good on you dude! It really is about telling yourself lies the whole way through. On this particular set, I told myself that I was going to stop at 200 when I started, because my hamstring hurt and I was in between Super Squat days. Once I got to 200, I said I could probably get to my old PR of 301 and call it there: no shame in that. And just small ones from there. If you try to eat the whole elephant all at once, you'll choke! Haha.
I think I need to sneak my brain around it or something. This is the week before comp for me so I can just hammer it once a day I think, maybe 40 reps EMOM or something. What I didn't bring up in that conditioning thread is how much stuff like this gets a little foothold in the back of my brain somewhere - a little trap-bar-shaped snag in there will whisper, *you could do more and you know it*.
That siren's call is awful, haha. No matter how far you chase that dragon, you'll never catch it.
I put 150 on my trap bar and figured I had 200 easy, maybe 250 if I really pushed. Couldn't get my head in it and tapped at 104. This is tough!
Good on you giving it a go dude! It definitely is all mind. I found out after this that I had a torn hamstring, haha. But the turkey was calling!
Is that a PR? Also how do you count that high?
36 rep PR from last year. I have lots if time to count while I stand there suffering, haha
Excellent my dude.
Thanks man!
Are u ok?
Ready for some Super Squats
My gym is closed until Monday so I'll have to miss my Friday workout. I'm currently in the last week of my training block and next week is a deload. Am I better of skipping the last Friday lift of this block and doing the full deload week or getting my Friday lift in on Monday and pushing back the deload days a bit and skipping one of them?
For those who celebrate, best part of The Thanksgiving meal? For me, stuffing and turkey.
Stuffing, turkey, and give me all of the pie
Sweet potatoes! And the turkey. I've never been a big fan of stuffing or ham.
Shrimp and Crab. We do low country boil at my house.
stuffing, but only from inside the bird. none of this stovetop garbage.
[PR 2x545 @ 8.5](https://imgur.com/a/erAVY8G) Huge set for me. 545 was my PR for almost two years until I chipped it early last year, so pulling it for a relatively easy double felt really good. Rest of the session was fine, 8x295 beltless RDL and 8x315 SSB squat at 6, then 10x225 bench at 9. Not my best set ever with 225, but pauses were a little cleaner at least. Talking to coach, the plan is to go for 585 on Monday. He's thinking it's better to just get it done sooner, and since I've got four days off it's as good a time as any for it. Finally get to take my shot at six plates. Too bad I don't actually have six pairs of 45s, but oh well.
Dude I'm loving seeing your DL take off.
It's weird that apparently the key to my deadlift is pulling two whole sets per week at around RPE 8, but here we are.
Forced into a week off due to a flu knocking me on my ass hard. Fever up to 104 at times. Do not recommend. **VDIP W4D1 - Squat** (Units in lbs) * T1: Back Squat (3MRS) - 11, 9, 8 @ 170 * T2: Romanian Deadlift (3MRS) - 12, 10, 12 @ 150 * T3a: Chin Up (4MRS) - 9, 6, 5, 4 @ BW * T3b: Walking Lunge (4MRS) - 15, 11, 9, 8 per leg @ 10 lbs added *Notes* Work capacity is shot a little. It should come back quick. Quads wobbly after, as intended. Turkey day here but we're having cornish hens instead. Have a good day, y'all!
Woke up without a hangover on Thanksgiving for the first time in probably 13 years. So that's a big win. Pressed, close grip, weighted chins, lat raise rehab. Ran the town's charity Turkey Trot, which was fun. Would do this again next year. Lighting up the grill to cook the turkey here in a minute. Happy Thanksgiving!
Happy Thanksgiving to those who celebrate it! Hit an unplanned 2 plate strict press this morning. Mid program, no elbow sleeves and at the lowest weight I’ve pressed 225. Can’t wait to see what I hit when I’m 100% finished.
Got through airport security with my baggies of creatine and whey. It can be done!
Woooo! Travel gainz!
**Mythical Mass W5D3 531 BBB beefcake W5D3** Deadlift TM: 132.5 kg 92.5X3 , 105X3 , 117.5X3 5X10 @ 97.5 kg 50 dips 100 fat grip face pulls Typing this I now realize that I messed up the BBB weight again but this time in the right direction! This was the most fun workout in a while and I probably even did some extra reps because lizard mode started activating. Of course I had to do the sets (expect the last reps) TnG because I'm an animal like that u/MythicalStrength . Came back home and ate lunch number two. Life is good.
Hell yeah dude!
So more non-lifting shit. First session of group therapy yesterday. I'll be in this group for 1.5 years every week. Everyone is around my age (which is on purpose) and it's going to be interesting. Fun fact: the therapists mentioned forms of self harm, and I was like: oh shit i've done every single of those. Anyway on my soon to train some fighting.
Training kicked the piss out of me today, but I set a decent PR and got all my work in. [Deadlifts](https://youtu.be/VcXUL46ezwc) - 425lbs x8/340lbs x4x8 Pendlay Rows - 225x3x8 Hamstring Curls - 100x4x8 Deadbugs Thoughts External stress was a bit higher than normal this week and sleep was low so this workout was one hell of a fucking slog to get through.
nSuns W4D4 [Clips.](https://www.instagram.com/p/ClWSSw9rLdJ/?igshid=NDk5N2NlZjQ=) Deadlift: top set 425 x 2, AMRAP 315 x 8. Squat: top set 275 x 8. Accessories: back.
Bullmastiff Peak Week 3 / Day 4 BW: 227.2 - Deadlift: 330x4 - Band Bench: 155x6,6 - DB Incline Bench: 37x12,12,12,12 - Double DB Row: 37x12,12,12,12 - FB OH Extension: 65x12,12,12,12 - Fat Grip Curl: 45x12,12,12,12 Well, I ate a dozen huge wings, a sushi roll, and a gallon of ice cream for dinner last night and it shows. Today is gonna be worse. But my workout was solid, Deadlift I had another 2 reps in me, but I was SORE AS FUCK from yesterday and did not want to compound that. Bench super solid, excited to push more weight next wave. DB work pretty easy. Arms solid, seemed right in the pocket of hard enough but not too hard; huge pump after. Gonna rage on turkey and stuffing at dinner 1, and hopefully turkey and tamales at dinner 2.
**Getting Back to It V2: General Gainz Dev Block 1 - W4D4** *T1: 3-5-0 Tempo SSB Squat* Find 3RM @9: 95kg FuS: 3x1 *T2: Klokov Press* Push 6RM to 7RM: 37.5kg FuS: 2x4, 2x3 *T3 MRS:* Cable Row into Lat Shrug, Dip Shrugs, SSB Meadows Split Squat Adductor held up pretty well. Now shaking or anything. Started to feel a little off on the last two singles but nothing I’m worried about. Big win! Think I’ll have 100 next week which will be a *massive* recovery milestone for me. Pushed my 6RM to a 7 @9. Pretty nice to go from an absolute max to not that in a weeks time. Amazing what you can do when you bum shoulder stops being a bum shoulder! (Still gotta treat it like a bum shoulder though) **Random Thoughts** Trying to plan my Train Everyday split. First idea was a 12 day “split”. Which is more like a cycle than a split. Think I can fit what I want to into 8 days if I’m just a wee bit smarter about it. Which really just means dropping my back work from a T2 to T3. Which is fine anyways. I’ll keep a T2 Pendlay Row in there for good measure, all my other back work can be higher rep. Happy lifting everyone! Also a happy Thanksgiving to all our American friends!
nSuns - Active Recovery Day - 143lbs Blackout Wednesday definitely destroyed any motivation I had for my weighted vest walk and Turkey trot but my circadian rhythm forced me to still get up at 4:40 am. Usually I do half a scoop of preworkout or coffee before working out, but I decided to opt for an energy drink. Biked for 30 minutes and changed for the race. I got 21 minutes for the 5k which isn’t my best but acceptable for the state I was in. Big thanks for this community and I hope everyone who is celebrating enjoys their thanksgiving meal whether cutting or bulking. If you’re not celebrating thanksgiving then just have a good day!
Got my first tattoo yesterday. 6 hours on my forearm. Gotta take the next week off from the week. During this time I wanna re-evaluate what program I wanna jump onto. Debating between JackedNTan 2.0, BullMastiff, or keeping with Nsuns even tho the 5 day variant is so fucking time consuming. Happy Turkey day to everybody
> BullMastiff, Join the Cult of JackedPuppy!
Happy Thanksgiving. Am I killing myself, or is this how I should feel? 36yo m, 69"; SW 251 (9/26/22), CW 232. BF% according to home scale: 33% BMR according to Sailrabbit calculator: 2031kcal. TDEE: 2792kcal ("slightly active" modifier). Presently I'm on week 4 of SBS Strength program. I have been maintaining strength in a disorganized way all year since the end of the 2022 program party. I fell off making progress, but maintained what I had achieved. I started the SBS Strength program 4 weeks. ago with the current 1RM's: Squat 275 (Coming off quad tendonitis, haven't squatted since March) Bench 250 Deadlift 405 OHP 150 Goal: Stop being a fat fucking mess while maintaining as much strength as possible. I am consuming 1700 - 1800 kcals/day, aiming for 1g protein/cm body height (175g of protein). The rest of the calories fall where they may, from carbs or fat. I am not eating any processed foods or refined sugar (which I didn't eat a ton of before, either). The only sugar is from fresh fruit. Grains (when eaten) are whole grain variety (brown rice, whole wheat pasta mainly). Most of the protein comes from chicken breast, tuna packets, salmon filets, egg whites, 0% greek yogurt, whey and 0% cottage cheese. I have cut out alcohol from too much to 2 drinks/week. I may cut it out entirely moving forward, as I'm not really enjoying it enough for the negative training consequences. The only supplementation is a GNC mega men's vitamin. Not on creatine, because I always get muscle cramps when I try to use it, even if I drink around a gallon of water. I am doing a 4x/week SBS split Mon-Thurs, with some HIIT conditioning after lifting 1-2x/week, usually about 8-12 minutes. I am not doing any assistance work during the week due to time constraints. Friday I rest. Saturday I go to the gym and do assistance work that I don't have time for during the week with my current routine (curls, tricep work, GHD, hamstring curls, cable crossovers) followed by a conditioning workout (tire flips to jog to wall ball circuit, or some EMOM kettlebell or bodyweight stuff, or air bike intervals). At night I am fuckin' EXHAUSTED by the time post-dinner dishes are done. My sleep has been so fast to come (unusual for me), and so DEEP. Usually I'm getting between 6.5-7.25 hours a night. Alarm goes off at 0500 M-F. Today, I was awake by 0700 naturally. As of today, I have been in a caloric deficit every day for the past 40 days. The first 3 weeks, I felt great. This week I feel like I've hit a wall. The past two days in the gym, I have felt absolutely gassed. I go after work, around 1600. At 1600 most days, I have consumed about 700 calories (approx 45 carbs, 70g of protein) and 1L of water. The lifts are getting heavier in the program, and while I'm not missing any of the prescribed sets/reps or reps in reserve target, I am feeling totally exhausted by the end of the workout, and the next morning. I feel like the missed reps are probably only a couple weeks away, but we'll see. As of now, I'm down 19lbs in 2 months, strength is maintaining, perhaps increasing. Changes are obviously visible in my gut, arms, chest, and face. Tape measure shows inches being lost in gut & hips. So the progress is happening. My question is how long can I continue this regiment. My mantra for the past two months has been "Nobody cares. Work harder." Is it time to re-center and keep moving forward? Or should I re-structure what I'm eating so that I have more fuel by 1600 when I go the gym? Or do I need to up the calorie intake/decrease the deficit a little bit? Thanks for reading. It took me 45minutes to compose this. In that 45 minutes I decided I'm going to the gym today rather than taking the day off.
Look at it this way: you've lost 2+lbs/wk and in 8 weeks dropped fully 8% of your body weight. The problem with hard diets like this is that they're crazy effective but they're only good for short sprints because of the fatigue. It sneaks up on you and it sucks. If it was me, I would do the following: 7 days @ 2600 calories/day where the 1000 calories extra come from fats & carbs. Basically, find a dessert you love. Then 7 days @ 2300. Then onwards to the goal weight @ 2100. Little slower, but less fatigue. Do you have $75? Buy MacroFactor. There are two week free trial codes. Tell it your goals and let it guide you.
Thanks, I've not heard of MacroFactor, but my goals are absolutely worth $75 to me. I'll check it out. Thanks for the perspetive as well. Its interesting that I don't feel all that hungry or restricted at this deficit, I think thanks to what I'm eating and how often. However, like you say, the fatigue is there and I feel TIRED.
Agreed with /u/OGBaconwaffles — ~2.3lb / week is a pretty steep deficit. Some people can tolerate that ok, but if you're feeling exhausted, then it might be a good idea to add some food back in and just take things a little slower. > BF% according to home scale: 33% I wouldn't take that scale's BF number very seriously; [those devices are not particularly useful](https://macrofactorapp.com/body-composition/).
I'm no good at this shit because I've been fighting similar stuff, but 2 things stand out to look into. Do you really need such a huge deficit? And are you getting enough fats? I'm 5'-10" 227.2 as of a few mins ago, with ~similar lift numbers to you and when I can actually stick to my diet I seem to lose ~1.5-2 lbs per week. That's on ~2400 calories / day. If the deficit is too big you're just going to feel like crap. And the fats I just mentioned because you did not, seems like a lot of people still try to just eliminate dietary fats and then feel like shit.
I don't really know if I need such a steep deficit.. Probably not? I've always been concerned with under-counting consumption calories and over-estimating TDEE. I put slightly active modifier on there, and cringed at that. TDEE may be even higher than that, but I'm too cautious to bump it up any further. As far as fats - I'm not restricting fats beyond the point that I'm aiming for 1800kcal and 175g of protein, and that I'm not eating low nutritional value shit (fried food, candy, fast food, and the like). That in itself somewhat limits fat consumption, because there's only 1100 kcal left after I meet my protein goals. I eat a couple servings of nuts most days (cashews, pumpkin seeds, pb2), olive oil almond milk, greek yogurt and cottage cheese. Scrolling through last week From MFP, weekly average is 65-70g of fat per day for the past several weeks.
Seems like your diet has a solid base then, probably just too low calories. You don't have to just jump up either, like 200 more calories per day might make a huge difference. See where you can strike a balance of losing weight and feeling ok.
SBS half-hyper-marathon W16 D4ish Bit of a mish mash as I make up for a few missed days OHP 1 @ 47.5kg, 3x7, 1x9 @ 42.5kg DB bench 3x8, 1x14 @ 30kg Lateral raises 5x8 @ 7.5kg
*BFD* D16 *SS* **Bench** - 105 - 4, 125 - 4, 140 - 4x4 **Pull aparts** - 143 *SS* **BB row** - 95 - 5, 100 - 5, 105 - 5, 110 - 5, 115 - 5 **DB Arnold press** - 31 - 5x10 *SS* 4x20 **Tricep pushdown** **DB hammer curls** - 26 **Rear flies** - 10 **Ab wheel** - 6, 7, 8 - Abs? On Thanksgiving?! - Felt way better today, than yesterday. Day-to-day... Everyday feels a little different
10k kettlebell swings challenge with a 100lbs sandbag - w2d5 Last training day of the week, so it's just swings today. Goal today was to go under 25min, which I got with 24:30 (so almost 4 minutes better than my previous best). Part of it is because I don't have to re-setup after each set (which takes me time, I used straps since otherwise my hands get destroyed by the sandbag handle), and just because getting stuff from the ground to overhead is just that exhausting. That being said, I'll still try getting under 25 min next workout with the press, but it'll certainly be much harder. The whole "going before you're ready" thing certainly helps a bunch with it though.
**Morning Lifting** Front squats 225x1. 175, 4x4, 1x8. Body weight lunges for warm up. Weighted lunges, dips, pullups and ab wheels for regular assistance. This day is my easiest day on paper but after 60+ reps on all the assistance it definitely wears you down. **Running Stuff** Tuesday was 13.5k easy road. Yesterday was 12k total of easy trails with 2.5-3k of hill repeats in there. Wish i has a bit longer of a hill nearby to do longer reps but less of them. The best one near me is only 70m long @ 10% grade so its good for true hill sprints but 30 reps on the same short hill is mentally not fun.
Unlike my other lifts my deadlift max test sucked and actually was a regression, lol. A puzzling result after spending an entire month doing hip hinges with the Kettlebell challenge. + Deadlift: 1×405lb (RPE 10) + Good mornings SS leg raises + Bent over rows SS leg curls Fatigue has probably caught up with me at this point and maybe that's why my lift sucked. It's actually lower than my squat now... Oh, well. Gotta get over it.
Deadlifts are weird. They're easily my most variable lift depending on recovery, technique, and god knows what else
Yesterday I did **Bullmastiff Wave 2 Week 1 Deadlift** - Sumo Deadlift - Front Squat - Super Squat Set (75kgx17) - Hamstring Curls - Back Extensions - Kroc Rows - Ab Rollers Notes: Met up with some of the powerlifting folks today for a little deadlift party! It went great, got to see a dude pull 275kg. I also pulled 90kg on my top set for 17 reps. At the beginning of this year, 90kg was a 1rm on a good day so in absolutely delighted with that result! ....but now it means I have to pull 100kg next week. I'm terrified haha. Slightly miffed about the Super Squats. I'm convinced I had 20 reps in the bag but one of the powerlifting dudes yelled "Up!" as I was grinding and I totally lost my brace. I've realised that stage fright really, really effects my lifts....which sucks if I ever want to compete.
> but now it means I have to pull 100kg next week. Generally 90% is about a 3 rep max. So being able to pull 90 for 3 would mean your max would roughly be 100kg. Except you pulled it 17 times, so 100kg should be there like 8-10 reps or so?
Yeah I find my deadlift crumbles at higher weights cause my grip gives out. Mind you that's my own fault. I've yet to invest in straps or chalk or literally anything that would improve my grip lmao.
> also pulled 90kg on my top set for 17 reps. At the beginning of this year, 90kg was a 1rm on a good day so in absolutely delighted with that result! That's great progress! 100kg is going to be easy. You've already demonstrated that 100kg is not heavy by deadlifting 90 for 17.
Just started 5/3/1 2 days/week option 2 from 5/3/1 second edition. Did a rep max test for each lift last week, calculated the rep maxes accordingly and calculated the program. I didn't like how high the weights ended up being so I took 20kg/40lbs off every one of them. This way, I don't have to take any rest time, can do some tough conditioning in between sets and could possibly roll into the gym hangover and still hit my weights. First time I am taking it "easy" in this way. My heart rate averaged 130 during the first lifting session where the only rest is either loading the barbell or doing a small lift in between. Curious about the results.
SBS 2.0 Program Builder: LFRPOSPB W1D3 Deadlift: 240 x1, 192.5 x5, 182.5 2x5, 172.5 2x5 RIR 6 Bench: 95 3x10, 1x12 Accessories: Pull ups, hammer curls, face pulls Primary SBD days completed and feeling mixed with the performance. Bench isn't really where I'd like it to be but squat and deadlift are moving. I'm close to the same strength I was pre-injury, at a decently lower weight. Weighing mid 78's this week, versus 83-84 before. Macrofactor's been pretty cool now that I've been on it for more than 2 months. My intake and TDEE keep going up somehow and my weight keeps coming off. Almost at the goal of 78, will cruise maintenance and enjoy eating more soon. Edit: forgot my [vids for dids](https://imgur.com/a/tDQSv2k)
> intake and TDEE keep going up somehow and my weight keeps coming off This has been exactly my experience- my tdee from macrofactor went up 200 cal from the estimate, and the weight has been falling off. Its been odd for me- normal day to day life I don't feel like I'm in a deficit, but the moment I try and get a hard lift in I feel as though I've been hit by a freight train
I time heaps of carbs pre training so maybe that could help. I ate 106g of carbs right before my deadlift session yesterday, that definitely helped energy levels. The meal was also 1050kcal in total
MacroFactor was a game changer for me.
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I keep meaning to try my air fryer for jerky. Weekend project I reckon.
**B2B-BP-BM-BDT W1W1D3** Commited a war crime this morning; completely forgot to put deodorant on before going to the gym. Luckily there were only 2 or 3 of us in, unluckily at one point all three of us were using machines next to each other. It was deadlift day. SLDL 117.5kg top set 11 reps. That's the first time this week I've felt I left a significant number of reps in the tank; my eternal problem with deadlifts. I will remember this for next week and push harder. SSBGM, BB row, DB row, back extensions, leg curls. I usually use the laying leg curl, this time I used the seated and dang. That's a totally different feeling. Drop settled the lot of these. My starting weight for SSBGM was too low so I'll have to increase next week. It might sound weird but I think all those heavy KB swings have benefitted my GMs more than any other lift. Hopefully the GMs will help my deadlift, so we can say the KB swing have indirectly helped my deadlift too. [vids including push-up challenge timelapse](https://imgur.com/a/pChL9Ap) Happy Thanksgiving USians. Don't forgot tomorrow is the most sacred Big Friday of the year - you'll be fuelled up by all that turkey and sides, perfect pre-workout meals for maxing out. Happy Thursday the rest of us.
>this time I used the seated and dang. That's a totally different feeling Better? I think better. I trust your entire posterior chain is destroyed?
It felt much more like a proper contraction, almost like I was purposely cramping my hamstring. The walk home was funny.
**TB-RFI NBU W4D2** - Dips - Complex 4 (upright row, close grip snatch, back squat, good morning, btn press, row), 5s - Farmers carry - Erg sprints - Pump **Notes** Great session, one of the best so far. Did the dips with just bodyweight and they moved the smoothest and strongest they ever have. Suspect thats partly warming up my shoulders properly, partly weight loss, part strength gain. Equalled my PR for this complex, and sustained it across all sets. Very happy. Delts look fuckin huge - like damn. That's partly the near-constant overhead work, partly I'm a touch leaner so my delts are standing out more. Farmers carry, found all the good clips and went up a notch in weight there, even beltless. Pretty happy. Erg sprints for cardio, and a little delt and tricep work to finish. Upped the work:rest ratio for erg work - 250m sprints, rest the same time as work. Tougher! Guess stuffing yourself with steak and sausages (the steak was PERFECT, BTW - I outdid myself there) does good things for a workout. I have lamb hearts for lunch (I used the leftover garlic and butter from the steak, added paprika, cayenne and chili, let the butter infuse then gently cooked the heart in it), plus lettuce and more sausages. Get through today, and it's one day to the weekend, folks. We're almost there.
I'm really tempted to have a toad in the hole tonight - braised cabbage and a stock based potato gratin as the sides. One of the butchers in my town does these really good "Italian" sausages and I think they'd work well in a TiTH. I'll have to do two TiTH, one vegetarian one meatarian but that's ok - it's still pretty decent with oat milk, vegan butter and Linda McCartney bangers.
Mmmm that does sound good. I think I'm gonna do a venison nihari tonight - braised shank with tasty spices. Cabbage as a side sounds right tasty though.
I've unfortunately lost my venison hook-up since switching jobs so I'm going to ask the butcher what they know. I don't have the freezer space to buy a half carcass either so the local butcher carrying some locally shot meat would be good. Now I'm hungry again dude!
>I've unfortunately lost my venison hook-up since switching jobs OOF, type big. Fingers crossed that the butcher can help you out then. I can ask the lads here if they know anyone in your neck of the woods, but I suspect you'll have better contacts anyway. >Now I'm hungry again dude! Welcome to my world! Mind you, you're bulking, so I'm actually helping you out if you think about it :p
It is what it is - one of my tenants is bound to shoot or have a stalker on their land so I just need to ask the question for next year! The butcher is definitely more pork based as I think they are an offshoot of a pig farm but you never know. I have had second breakfast already. I suppose I could have early elevensies, especially as I have a meeting in 15 minutes (for 2 damn hours!!)
Had a friend just beat my DL PB. I was gonna wait until the new year to start 531 BBB but I think imma start it this weekend now lol. Having 8 months of no progress because of moving and weight loss ain't fun. The older I get, the more I realize I'm fine with being chubby but strong. Screw abs. Power belly ftw.
Currently on a 3 day split (back/shoulders, legs, chest/arms) About to do an internship for 5 weeks which will see me working from 830am - 6pm. Workplace is about an hour - 1.5hrs away from where I live, and considering I usually take 1-2h to finish my sessions, I find that I don't really have the time to complete my full workouts in 1 day on the weekdays. (I don't want to be reaching home too late either) My plan is to split the back/shoulders and chest/arms workouts into halves, and do them during the weekday, followed by legs on Saturday(since that's usually longest) So it would look something like this: M - Back part 1 T - Back part 2 W - Chest Th - Arms F - rest S - Legs S - rest Does this seem like a good way to go about this? Otherwise would you structure things differently?
I mean, this doesn't really provide any information. It doesn't tell us what you're doing, what program you're following, what the "structure" is. This is just a list of days and body parts, I don't know what you expect us to tell you from this. Personally, if I were finding myself short on time, I would try to complete my workouts faster.
If your limited for time better off focusing on compounds and cutting down on fluff work.
idea for new sport: duos powerlifting. normal tandem deadlift and tandem bench where one person benches and the other person assists by rowing it as much as possible. what would the squat be though?
12ft long bar, two people squatting it
> what would the squat be though? The second person is back-spotting. Or just standing in front of the person and yelling "UP UP UP" in the face of the squatter.
Definitely max out with back spotter helping as much as possible
this would be the perfect competition for the friendship press (HackSquat and Floorpress) /u/DavidGross
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Still waiting on mine. Hope it gets s here before Christmas.
**The Minimalist** W7D2 Beltless Push Pressand WideGrip Pullups So a huge win on both in different standards. WideGrip Pullups always feel good for me, always get lat engagement. Hit 90 X 3 today, extremely happy with how vertical pulling is going! Beltless Push Press; if you recall on W4D2, I failed on my 5 rep set. This time, I kept it conservative and hit 190 X 5, then 195 X 3. Coulda pushed the top set higher to 200 for sure, but I'm focused now on hitting every rep in a set. Assistance actually went well! Still felt like dying, but it was doable this time. Goal is to do 10, 9, 8 ... 3, 2, 1 of pullups/inverted rows and then neutral grip DB press. Chose pullups and 30 lb DB's and went to work! Completed both, no failed reps. Great to be home again!
GGBB Week 1 Day 3 Conv. deads - 6RM @365 Pendlay rows - 6RM-ish @185 Pull-ups - 10RM-ish @bodyweight 2 sets each of cable rows, lunges, BSS, and calf raises My elbows weren't feeling so hot from whatever I did to them yesterday. They didn't really like rows and pull-ups so I kept it conservative and didn't go for actual RMs this workout. Also wasn't working off of the best sleep last night. So overall, not the best conditions for a good session but we got it done anyways. Deadlifts were decent though, considering I haven't trained conventional for well over a year at this point. My last tested sumo 1RM was 490, so I'm happy with 75% of that for a conventional 6RM. I'm dropping sumo entirely and pushing conventional as much as I can for the next 6 months or so. Hopefully making this switch will help bring up my lagging hammies a lil bit.
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