Bench DL deload
Bench just worked up to 185x1
DL worked up to 300x3
Used the new bar, going to take a little getting used to but so far I like it quite a bit. Knurling is spot on.
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Nice, what kind of barbell did you end up getting?
I ended up getting a rogue Ohio powerbar thanks to some recommendations by a few people here. It’s pretty nice and the most major benefit I’ve seen so far, which is only about an hour, is the knurling is sooo much better than what I’m used to.
Might take some adjusting, but I think it’ll be beneficial in the long run
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Get a good razor or pocket knife to trim your calluses. They WILL tear if you don’t maintain them with that bar.
Dude that DL looked damn good! Keep at it \m/(-_-)\m/
Ha thanks man. I’m excited to get back to the grind. From here on out it’ll be PRs every 3 weeks for every lift. I’m not holding out too much hope to continue on indefinitely this way but I’m hoping at least for 2 more cycles before I switch things up a little.
And thanks for the heads up on the callouses. My hands are pretty disgusting as it is, and my fiancee complains about them so I try to remember to use a pumice stone on them every night, I’ll try to dig in a bit more on my palms.
As a side note, I’ve tried not to weigh myself too often these past couple of weeks. I’ve been VERY hungry during the current deload and have been consistently eating a pretty generous amount… haven’t missed a lunch in a couple of weeks and I’ve been having essentially two dinners every night. At the “my” start of the t-ransformation challenge I was 197, fast forward to this morning and I was expecting to be 203-205 ish. I’m 199lb.
I was hoping the deload would kickstart some weight gain but it looks like I have to add in some more food again. This Friday or Saturday night will be a gorging session which I do every few weeks. Taco Bell has been my go-to… 3 cheesy gordita crunches, 2 Doritos tacos or a chalupa, and a chicken quesadilla a few hours after dinner and some beers.
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That made me hungry man, sounds like good times are coming your way.
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So does that mean you’ll do minimum reps for 2 of the weeks, then do a true PR set the final week? If so, I like it. Get your practice and groove down, then push it.
That’s probably a better idea than what I’m doing, I was planning on continuing straight 5’s for everything. I’ve just gotten to a point where I haven’t touched 365 for DL, 120 for ohp, 310 for squats or 200 for bench for 5’s so it’s technically a rep PR at the end of the cycle for every lift.
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Oh, if you’re planning 5’s then that’s the way to go dude. I, for some reason, thought you were doing PR sets but for the upcoming cycle you were gonna do min reps and only push the 1+ week. For the way you’ve been doing it 5’s is the smart way.
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Cycle 4 week 1
OHP
50x5
65x5
75x5
85x5
95x5
110x5
5x10 @ 65
HLR 5x12
Incline press 5x10 @ 115lb
Pendlay 5x8 @ 145lb
BPA 5x12
Always rough coming back from a deload for me. Press felt heavy, and I tried using a belt. Felt weird so I’m not going to try it again. BBB sets were pretty hard by the last couple sets. Assistance stuff felt outstanding though.
Pretty excited for this weekend haha
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Cycle 4 week 1
Squat
135x5
165x5
195x5
210x5
245x5
275x5
210x14
Pull up 5x5
Delt side raise 5x12 @ 10lb ea.
Push up 5x10
Squat felt heavy today. Left elbow/forearm/bicep issue again or still I guess. Took another side view vid of 245x5, then 275x5
The bar is definitely still traveling forward at the bottom and I can tell now when it happens. I can feel the weight shift towards my toes
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Cycle 4 Week 1
Bench
85x5
105x5
125x5
135x5
155x5
175x5
5x10 @ 105
Bent over row 4x10 @ 145lb
HLR 4x12
RDF 4x12 @ 10lb
Lateral raise 4x12 @ 10lb
Had my eating session last night woke up at 201lb. Sure it’s all gone by now though. Everything felt heavy, rows felt good though. Still having some pain/discomfort in my left forearm/bicep. Tried screwing with bench form a bit will post a video a bit later.
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Hey friend
Rewatched the 275 x 5 video from january, you’ve improved your squat massively.
The first two reps looks tight and solid, you’re coming up with the hips and shoulders in the same angle, that’s very good. You’re not coming as far forward any more.
What I would do is to watch the squat university videos and maybe Brian Alsruhes videos on breathing and bracing.
I’m not very strong, but I think I can tell at least one issue, that’s an easy fix.
Look at the first two reps you’re braced hard, then you re breathe and you’re breathing into the chest, the bar goes up, that’s where you loose some tightness. Keep braced take short breath in to the belly, brace hard and squat you don’t want to see the bar move during the rebreathe and rebrace phase.
BUT you’ve improved a lot, congrats. You’re learning it way quicker than I am.
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I do recall this from the squat University videos, I did watch the “how to squat” video after you recommended it a couple weeks ago- I must’ve just glossed right over it!!
I’ll revisit them this coming week the days leading up to the next squat day. I’ll check out Brian’s vids too, I really like his videos. Thanks mortdk!
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Cycle 4 Week 1
DL
155x5
190x5
230x5
250x5
285x5
325x5
Stiff leg DL 5x8 @ 235lb
Dead hang tempo pull up 5x5
Dip 12,12,9,9,9+(put feet on floor and kept going, no idea how many more I did)
RDF 5x15 @ 10lb ea
Lateral raise 5x12 @ 10lb ea
Glad my left arm felt good enough to do dips, I haven’t been doing them often… I definitely feel like they help my pressing quite a bit. Overall a pretty standard week 1 after deload… Everything felt heavy.
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Whoa boilerman you should compete in powerlifting. You can deadlift 2300.
jk bro the typo lol
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Lol woops!