almost at the end of the road!! gonna have a relatively better schedule after the middle of this week
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2 Likes
23 June 2022
sumo
275 x 3
315 x 3
345 x 3
OHP
100 x 5
115 x 3
125 x 3
Rear delt flyes
105 x 10 x 3
cable lateral raise, thumbs in
10 x 10 x 3
face pulls
42.5 x 10 x 3
25 June 2022
Squat
205 x 5
235 x 5
265 x 10
Bench
120 x 5
135 x 5
155 x 8
DB row
65 x 10 x 3
Cable lateral
10 x10 x 3
Face pulls
42.5 x 10 x 3
back extensions
+10 lbs x 10 x 3
5 Likes
This last section regarding TUT and straining was really interesting (bookmarked on specific time stamp). I always thought that TUT and straining was important but I didn’t realize that it had its drawbacks too
28 June 2022
Sumo
245 x 5
280 x 5
315 x 10!!! highest e1RM so far!
OHP
95 x 5
105 x 5
115 x 8 (another PR!)
Rear delt flyes
105 x 10 x 3
Cable Side laterals thumbs in
10 lbs x 10 x 4
4 Likes
Most recent strongest lifts:
Sumo 315 x 10
Squat 265 x 10
Bench 155 x 8
OHP 115 x 8
Still at around 73-74kg or 161-163 lbs for the most part
Really eyeing that 4 plate deadlift right now.
7 Likes
29 June 2022
Squat
220 x 3
250 x 3
280 x 6 (RPE 8-9)
Bench
130 x 3
145 x 3
165 x 4 (failed the 5th)
BB row 125 x 8 x 3
Superset:
Cable lateral raise thumbs in 10 lbs x 10 x 3
Hammer curls 30 lbs x 10 x 3
6 Likes
1 July 2022
Deadlift
260 x 3
300 x 3
335 x 4 (wth happened here lol)
OHP
95 x 3
110 x 3
125 x 5
Cable lateral raise, thumbs in, 10 lbs x 10 x 5
4 Likes
Gotta keep myself accountable with the pull ups again
NG pull ups bw 10 x 2 sets
2 Likes
05 July 2022
Squat
235 x 5
265 x 3
295 x 1 (okay so this is supposedly 1+ but I really wanted to do 315 today!)
315 x 2!!! (much better form too!)
Bench
135
155
175 x 1 (failed the second. poverty bench 
)
Can anyone fix my poverty bench? I was still feeling a little lightheaded from the squats though tbh
5 Likes
tagging in @wiseman83 because he has a better bench than me.
To me it looks like you lose your tightness after unracking the bar. You go through your set up and the position looks OK before you unrack but once the bar is out over your eyes your shoulder position on the bench changes. I dont see any big breath or brace before you unrack, legs look a bit wobbly, they should be locked tight an driving into the floor.
If it were me I would work on some tempo paused reps, Wiseman has me doing 3 sec down, 1 sec pause explode up. The idea is to keep position and tightness throughout the reps.
4 Likes
Thanks simo! Will try to post another video with lower weight and no unrack help. Poor excuse but it did kinda mess with me a little. We’ll see when I post another one
1 Like
Also, @TrainForPain , @ChickenLittle , @FlatsFarmer , @simo74
I’ve been pausing only the first rep and been doing subsequent reps touch and go. This probably wasn’t a good idea if I wanted to practice maintaining tension throughout. I’m resetting on 5/3/1 so I’ll most likely try to pause every rep now
3 Likes
10 July 2022
Sumo
280 x 5
315 x 3
355 x 0
355 x 0
OHP
105 x 5
115 x 3
130 x 1
Cable rear delt flyes 105 x 12 x 3
Cable Lateral raise thumbs down 10 lbs x 12 x 3
Really tired the last couple of days. I’ve been working close to 16 hours a day for the last 3 days, and it shows. Couldn’t even get 355 off the ground when I was already able to do 365 before. It’ll probably be like this for at least another week or two. But i’ve reached close to just 1 rep on my 1+ for most of my lifts lately except for squat, so a reset in my TMs is in order.
6 Likes
Maybe throw some of these in mix.
2 Likes
Now that @simo74 and @wiseman83 are checking things out and @FlatsFarmer in the other thread, I’m going to bow out of the technique part: I’m the least qualified.
I would still recommend some bottom-end work, dips or dumbbells… or dumbbell incline to kill many birds!
If you’re out of time, which is totally legit, maybe add some paused push-ups here and there while at home. You can get creative and do them between chairs and whatnot - I think we just want to build a little delt and pec muscle, so we can hold tension at the bottom. That will free your mind up to focus on the technique cues.
5 Likes
Agree with this completely. The easiest way to bench more is to get bigger and the easiest way to do that is to work on setup.
Big Picture: your brace is as important on your bench as it is your squat, a rock solid foundation makes it so much easier to move big weight
Smaller Picture: breath bigger, get tighter, stop wiggling your feet, generate a bigger arch, if possible.
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Ha!
I learned what I told him about bar path from reading about your experience with speed benching!
3 Likes
Beautiful! That’s why we do this - there’s a nugget out there for everyone.
That seriously made me day; thanks man
4 Likes
I like this advice a lot, by the way. And i think @simo74 will agree as well.
3 Likes