Also, here’s 197.5lbs, which is the most weight I can pack onto this handle currently. Probably a dumb thing to do, but I did an unpaused non-failure set with this recently with zero warmup.
Also, the reason I posted about rows last night was because they were the first lift I was able to do again after years of being unable to do basically anything. I’ll probably give it a break with these after 220lbs, though. Haha. Now that I can put my arms overhead without inflammation/pain, it’s almost time to do lat pulldowns/pullups!!!
And now I’m done with “step” 170lbs on paused DB Rows!!
Next is 180, 190, 207.5, and then finally 220. My handle can’t fit the exact plates needed for 200, so I made 207.5 the step after 190 haha.
The problem I now have is deciding on what exactly should be the final challenge for this exercise. It has to be 220lbs x 10 x 10 for the awesomeness of it. However, I do love the idea of a time limit, which I already have in place for other “final tests.” The reason I originally didn’t want one for DB Rows was because I know my forearms won’t recover in time. My back and breathing will for 10 x 10 both arms in 10 minutes, but not the forearms. Maybe 20 minutes is a good compromise since I have to do each set twice?
Remember, every rep of DB Rows I do, unless specified, is paused at the top. This makes each set much harder breathing-wise and especially on the forearms, at least for me. Holding nearly 200lbs so far squeezed against my torso is annoying haha, and it requires a shit ton of bracing.
Also, all of my steps so far for this lift!!! I’ll do these for other lifts too once I get close (though pressing probably won’t get steps since I can’t push it that hard):
3lbs (completed March 2020)
5lbs (completed April 2020)
10lbs (Early summer 2020)
15lbs (Late summer 2020)
25lbs (Fall 2020)
35lbs/40lbs (within Dec 2020 - Jan 2021)
…
45lbs (March 6, 2021)
55lbs (Late March 2021)
65/67.5lbs (Early summer 2021)
75lbs (Late Aug 2021)
85lbs (Early Sept 2021)
…
92.5lbs (Sept or Oct 2021)
97.5lbs (Oct or Nov 2021)
105lbs (Early Dec 2021)
112.5lbs (Early Jan 2022)
120lbs (Late Jan 2022)
…
127.5lbs (Feb 2022)
135lbs (Late March or Early April 2022)
142.5lbs (May 2022)
150lbs (June 2022)
160 lbs (July 2022)
…
170 lbs (Sept 1, 2022)
180 lbs (Oct 2022)
190 lbs (Dec 2022)
197.5 lbs (Jan 5, 2023)
207.5 lbs (Feb 2023 but I rushed this lol)
…
227.5lbs
And to reveal how big of a video game geek I am, these ladders for lifts are based on the ladders for the early Mortal Kombats, with the final boss like Shao Kahn being in the end lol.
Bleh, pressing is still going to be an issue for at least another year. Probably two years minimum. I can progress, but slowly and only while being careful of my joint issues. Honestly, I need to think more long-term and accept that putting more effort into fully resolving my shoulder instability is much more important than potentially hurting myself yet again trying to increase my pressing strength. Might as well go easy on the pressing and use that energy on other bodyparts/lift that I can actually put effort into.
It’s just hard when the internet is full of endless 500 pound benches Still, anything is better than 7 years of not being to do a wall pushup or press a literal remote control without inflammation/pain. I’ll never forget that I had to start with a 3lbs x 9 rep dumbbell floor press because my chest muscles gave up on the tenth rep
Almost at my end goal for paused DB Rows. Am almost done with 197.5lbs, and the next “step” is 207.5lbs, and then it’s the end weight of 220lbs. Step loading really does work haha.
Speaking of step loading, it’s awesome!!! It’s like the best recovery tool ever and perfect for someone with Elhers-Danlos like me. I never have to stress over any session, and the rest times, set number, and rep number is up to me. I just stay at same weight and progress from sets of 1 to sets of 10 and then “graduate” to the next “step.”
Paused DB rows are awesome! Last pull session I held a 197.5lbs dumbbell at the top of the row for a 16 count!!! I have no idea if that’s impressive or just meh, but I’m proud considering I had to start with 3lbs lol.
I’m finally getting a gym membership!!! Why? Because my shoulders are finally good enough for pull ups, and I feel like I’ve outgrown DB RDLs and DB Split Squats as main lifts. I’m at 335lbs for DB RDLs (two 167.5lbs DBs), and it’s a bitch to keep the dumbbells from hitting each other. And split squats are annoying because you have to do each set twice. I’m at 210lbs per leg on those. Still, it feels good that I’m able and allowed to do bilateral squats and bar deadlift variations again. It’s been literally eight and a half years since I was able to do them.
Because I haven’t done bilateral squatting since before my joint issues, I’m going to start VERY light for Front Squats. Like legit at 135lbs lol. And for bar RDLs, maybe 170lbs or 190lbs or 210lbs since it feels different not being able to move my arms freely. I feel embarrassed starting this light, which is why I picked such a wide range for the bar RDLs lol. The squats will be super embarrassing, though. It just feels so weird to squat with 2 legs again, and I feel so much less explosive since I’m not used to it anymore.
What on earth do I do after I hit my “end goal weight” for a lift? Okay, obviously I can just keep getting stronger on that lift, or do pre-exhaust beforehand, or focus on a better MMC. But the better question is… Do I even need to do anything different?
I could continue the step loading, but do it much more slowly and focus on assistance. Yes, the strength gains will be purposely slow, but who cares? Like with paused DB Rows, once I do the 220lbs x 10 x 10, I don’t see the point of needing to go to 300lbs x 10 x 10, as ridiculous as that’d be. If it happens after 5 or even 10 years after hitting the 220 x 10 x 10, so be it. If it never happens, oh well.
Even for muscle, would I really need to do anything different? Using the end weights for pressing (since my joints affect that the most), if a guy came in and did this for his push session:
Standing DB Press (paused): 120lbs x sets of 10
Incline DB Press (paused): 140 or 150lbs x sets of 10
Would he ever need to do anything different if he never cares about stepping on a bodybuilding stage? Asking myself because I really love the step loading for the main lift(s) + do some assistance approach due to its simplicity.
While i have nothing to contribute, just wanted to point out that what you’ve done - beating a genetic disorder into submission- is incredible. I read about EDS on CNN just yesterday. Sounds awful. But you’re strong!
You could always join the Transformation Challenge that starts in a few days here.
Thanks, dude! Though I wouldn’t say I’ve beaten my genetic disorder into submission just yet haha.
Also, in case I made the prior post unclear, I am not at a 120lbs Standing DB Press and 150lbs Incline DB Press haha. That was just a thought experiment using the weights I’ve chosen as my end goal for those lifts.
Okay, so I just did the most idiotic thing imaginable, but I need to brag lol.
At the end of today’s pull session, I grabbed a pair of 85lbs dumbbells, got into the bottom of an RDL position, and walked partly across my living room lol. Try to imagine it, because it’s hard to describe.
And I do NOT recommend this!!! Lol the 170lbs total weight was an absolute joke, but you have to make sure to take each step carefully so your knees don’t accidently hyperextend lol.
Why did I do this?
I’m an idiot lol
Because 3 years ago, in Dec 2019, I was so weak I literally could not touch my toes and get back up. So here I am doing RDL walks with 170lbs!!!
Note: Do NOT try this with anything more than around 40% of your strict RDL max.
Alrighty, so some annoying news and some cool news.
The bad/annoying:
I am so done with Standing DB Presses. Seated is the way from now on. Since my hips still have issues, this leads to my back/core having issues which makes stability on anything over 3 reps fucking annoying. Like, even stability with 25lbs DBs for 10 is annoying lol. And it’s not even a bracing issue. It’s more like my hips still being uneven, which affects the shoulder blades’ movement during Standing DB pressing. This issue is greatly reduced while sitting against a bench’s back pad.
Since Seated DB Presses feel super awkward to me and I never did them before today, I started with 15lbs on each arm for a couple of sets of 10 to practice the movement Fuck, this is embaressing lol. Out of pure spite, I’m gonna try to speedrun to 65lbs for 10 x 10 or 5 x 12 since I was on 65lbs while standing beforehand. The plan is to up by 5lbs every time I do them for now. Ugh, this is annoying haha.
The cool:
DB Pinwheel curls are awesome!!! My biceps/forearms were trashed from yesterday, but I felt like trying pinwheels for the first time today and they were amazing!!! Did an easy 55 x 12 and then 60 x 12 and it gave me EASILY the BEST arm pump I’ve ever felt. My biceps looked like they were twice as wide afterward haha. Jesus Christ the pinwheels are a keeper. Now I must get them to 85lbs x 85 and then blow my brains out because I hate high reps (but 85lbs is the heaviest I can get my DBs without the super large plates which reduce the ROM).
Note to self: I really should focus more on assistance lifts since I do them as an afterthought or sometimes even skip them. I know it’s just assistance, but I know I have the time for something like 1 set of shrugs lol. Why skip these lifts since they take 5 minutes?
Also, I’m at “step” 207.5lbs on paused DB Rows. I might just rush this step to quickly go to the final step of 220lbs.
I did 197.5lbs x 2 x 10 yesterday, all reps paused at the top. My traps, mid back, lats, biceps and forearms were done after the first set lol. Holding the DB at the top for 10 reps makes it feel like a 20 rep set, which it might literally be like in terms of time under tension. Fuck higher reps lol.
Paused db row reps with 207.5lbs starting to feel easy. Note, that while this is the lift my Elhers Danlos affects me the least, it still often affects me A LOT. Especially today. It’s why I ended up with steploading. If my joints can affect my strength levels 10+% on any given day, how the hell am I supposed to push for PRs lol?
Incline DB press with 75lbs felt smooth. And remember, pressing is affected the most by my symptoms. I’m still getting used to seated DB presses, and I’m actually weaker on those than standing somehow lol. But I feel so much more stable and comfortable.
Just started a gym membership so I can do bar RDLs and front squats (not sure if I’ll keep front squats or switch them for something else). This is my second time ever doing bar RDLs, and they are definitely different than the DB version. With DBs, the weight usually ends up a bit to my sides, but the bar is obviously all in front. Just did 185 and 225 for a few sets with good control and pauses, and my hams are still sore days later lol.
Doing lat pulldowns instead of pull ups since I remember those hurting my elbows a lot as a teen. It’s my first time EVER doing lat pulldowns seriously and they felt fine on my shoulders and elbows. Doing 180lbs on the stack was fine, but I dropped to 80lbs and really focused on getting a good stretch, pulling with my lats, and flaring my lats with a pause at the bottom. I’ll work up from 80lbs instead of 180lbs since this is literally my first time ever training my lats lol.
Also, on lifts, what do I pick as a weight where I can be satisfied and basically just chill there?
On DB rows for example, the plan was to stop at 220lbs and just stay at that weight forever and focus on making it feel stupidly easy, develop a better MMC, do it after pre-exhaust, etc. I’ll probably make it 227.5lbs since I think I can safely get my DB handle to that weight.
But on incline DB presses, for example, I’m starting to get to the point where my joints are affecting the lift less. Remember, due to my Elhers-Danlos, I had NO beginner gains. I had to work my way up from 3lbs db floor presses. The jumps from 3lbs to 5lbs to 8lbs to 10lbs were all hard. But the jumps from 45lbs to 75lbs were easy, and they seem to be getting even easier because my joint stability is improving. Do I stop at 120lbs DBs? 150lbs? 100lbs? I feel like I mentally need a stopping point, because otherwise I feel aimless while doing the lift.
I’m also confused because I’m now 25x stronger than where I started, so I feel A LOOOOOOOOT closer to 200lbs than where I started, even though both are very far away. It’s like this weird gray zone.
Haha to clarify: I tried 227.5lbs on paused DB rows and it was HEAVY. When the dumbbell weighs more than you, it SUCKS. This was the first time on rows I tried a heavier weight than my planned sets, had a goal in mind, and then FAILED to hit that rep number. And I’m happy because it means I’ve finally gotten to the point where progression will be hard on this lift.
227.5lbs is definitely a good “end weight” on DB rows. And this just shows how beastly Janae Kroc was. She was like 250lbs, right? Her doing 310lbs is like me doing 270lbs (quick math haha). Yeah, I pause them, but Kroc could do a moderately difficult set of 6 at 310lbs with a GREAT stretch. Meanwhile, 270lbs is probably my sloppy 1 rep max on unpaused DB Rows.
Alrighty, so today was second ever session in a gym since my joint issues began. It feels weird being back in one since it’s been nearly a decade.
Bar RDLs are definitely different than DB RDLs, at least for me. Need some time to get used to a bar. Did 185 x 15, 225 x 10, 275 x 3. Should’ve done 225 x 15, but I’d rather stay very conservative with my sets for now. Also, the last rep of each set had like a 5 count pause at the bottom and I tried to pull the bar to my mid-torso because why not.
Used the V-handle for lat pulldowns and it felt SOOOO much better. Last time I did strict, paused sets with 80lbs. Today I did them with 100 and 120lbs (and one with 150lbs). Still was very easy despite me doing rows and curls yesterday (I’m super sore haha). The stack goes up to 250lbs, but I’m wondering if that’ll be an easy journey or not. How often do you see people doing strict, paused sets with the whole stack? So I don’t want to get too excited yet despite this being my second time ever doing this movement.
I hate the gym environment, to be honest. I love training at home because I can talk to and goof off with my wife. I like training to be fun since I do it for fun. But in the gym everyone is so serious and has a mean face lol. I’m definitely in the minority since I’m basically jolly and find that I can go A LOT harder just having fun instead of being serious.
Bar RDLs: 225 x 15, 275 x 5, then another set with 275
Should’ve done 225 x 20, but I hate higher reps even when the weight feels light. I’d say 225 x 25 would be failure since I’m terrible at grinding out reps. This set felt arguably easier than the 185 x 15 did like two weeks ago. Definitely getting the hang of bar RDLs.
DB Rows: 207.5 x 10
Next and last “step” is 227.5lbs, which feels fucking heavy lol. First time DB rows have felt heavy.
Everything else is progressing. I just don’t usually push for PRs on most things. Seated DB pressing 60lbs feels light now. Incline DBs with 70lbs after the shoulder press feels nice and explosive. Etc. If anything, I try to focus more on form now since I actually can due to better joints. Like with the seated DB presses, I go all the way down to the shoulders, sometimes pause for a 3 count, do a slow eccentric, etc. Why jump to 65lbs if I can do better work at 60lbs?
The big problem with steploading is that PRs are rare. Also, I absolutely hate grinders haha. So I mostly only go until the reps slow down (but are still fast). Probably sucks for growth, but it probably won’t matter 10 years from now.
60lbs seated db presses were getting too easy, so I jumped to 65lbs. Getting them up can be annoying if I take very quick rest periods, but otherwise the weight is fine.
My hip ROM is improving!! Even just a couple of months ago, I could barely do a RDL below my knees, regardless of weight. But now I’m like mid-shin. I’m gonna stay at 275lbs on RDLs for a while to see if I can make the weight feel easy while also continuing to work on my ROM.
Lat Pulldowns, even with a V-grip, irritate my left (genetically fucked) shoulder, but it’s something I want to work through. EVERYTHING hurt that shoulder at first haha. I’m just gonna stay at 120lbs with this move and make it harder with long pauses, hard lat contractions, etc. Also, I can do full ROM neutral-grip pull ups @230lbs even after lat pulldowns! Yay haha.
I can finally do db triceps extensions without elbow pain!! Gonna stick with 15lbs and 25lbs per arm for safety for a LONG time, though.
Incline DB presses with 70lbs AFTER shoulder presses are getting easier and easier! I really need to get to NON-GRINDING reps with 100lbs on these and 75lbs on seated db presses ASAP. It just feels embaressing being below that when guys on Youtube are doing like 150bs Incline DB presses.
Also, I love using my gym’s heaviest dumbbell at 195lbs for DB rows at the END of random sessions. Arms and back done from RDLs and lat pulldowns and curls? I’ll do a few easy paused DB row reps at 195lbs because why not. Haha.
Now if I could only fix this dilemma of what to do with squats!!! Hip surgeon says no deep squats unless to a box, but legpresses and hacks are fine. Low box front squat for quads maybe? DB Bulgarians with gym benches are too annoying for a “main movement.”
Also I randomly clean and strict pressed 135lbs to see how it’d feel since I don’t barbell press. And it FLEW up!!!
I do my seated db presses with nice pauses on my shoulders, slow eccentrics, and try to avoid any grinders. So the 135lbs BB press was maybe like a 55lbs DB seated press based on those form standards? Maybe 50lbs? I did no warm up with the 135lbs either, and I don’t ever barbell press.
It felt awesome though haha. Yeah yeah I know 135lbs strict press is weak sauce compared to all of you
Don’t snatch defeat from the jaws of victory dude. The world will beat you down: don’t give it a hand. Celebrate these wins in totality. We need more pride and less humility.
What are you wanting to get out of squats? That’ll determine how to go about this.
Thanks, dude! Your blog has been a big part in me improving!
What are you wanting to get out of squats? That’ll determine how to go about this.
I want to say bigger legs (quads specifically), but I could just stick with legpresses and hack squats then, right?
Truthfully, I once saw a video of NFL player Saquon Barkley doing 495x7 on squats, and I want to be at that level of squatting strength for the sake of it. Similar to how I aimed for 220lbs DB rows due to a cool Larry Wheels video. It’s how I set my goals for every main lift haha. It’s more proving that I can take my broken body to that level rather than anything bodybuilding or powerlifting related.
I don’t care if the exact lift is different as long as the strength level is “similar enough.” A 405lbs x 10 Front Squat would be similar enough to Barkley’s squat, for example. So a paused low box front/back squat would be fine, right? The absolute last thing I want is another hip tear, since I tore both hips at age 20 while walking and it led to a decade of headache. So I really want to stay away from deep squats done without a box.
The main issues are: (1) Do I just stack plates on top of the super low box at my gym to get a good height? (2) What do I do if my future gyms don’t have any boxes? Buy one maybe?
Still, anything is better than 7 years of not being to do a wall pushup or press a literal remote control without inflammation/pain. I’ll never forget that I had to start with a 3lbs x 9 rep dumbbell floor press because my chest muscles gave up on the tenth rep 