You just never know when a situation might require a good crisp front squat.
Better to have and not need than need and not have.
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My man, that was both hilarious and ridiculous. Well done.
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Quoted For Truth
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Inclines on the menu today, and figured I might has well go after the PR today (previous is a single for 110). Doubled 112 for a surprisingly easy PR. Not sure where all this is coming from, but okay.
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Barbell Incline Bench Press
- 42 kg x 5 reps
- 52 kg x 5 reps
- 62 kg x 5 reps
- 75 kg x 3 reps
- 85 kg x 3 reps
- 95 kg x 1 reps
- 105 kg x 1 reps
- 112 kg x 2 reps (PR)
- 70 kg x 20 reps
- 70 kg x 18 reps
- 70 kg x 12 reps
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Upright Barbell Row
- 60 lb x 12 reps
- 60 lb x 12 reps
- 60 lb x 12 reps
- 60 lb x 12 reps
And just for @simo74 I repped 70. Let me tell you, that was some painful bullshit, much harder than I thought. I concede the competition, feel free to exceed this and let us never speak of it again.
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Mate that is some nice numbers and given I am only programmed to hit a max of 40 reps and up the weight I will concede that I am not going to get close to that. I agree with you that these max rep multiple sets really hurt which is probably why we should do more of them!!
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I would like to go back in time and stop at 40. I love the 350 rep scheme, but diving in head first after not having done it for 9 months (and never on inclines) was not the best idea.
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Deadlifts on the menu, but not really in the zone today. Which is fine, I need to just put these in permanent maintenance mode. Feeling so lazy today that I couldnât bother to re-rack everything to make the backoff sets 135 like they were supposed to be, so just left 140 on.
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Barbell Deadlift
- 70 kg x 5 reps
- 95 kg x 5 reps
- 115 kg x 5 reps
- 135 kg x 3 reps
- 152 kg x 3 reps
- 170 kg x 1 reps
- 190 kg x 1 reps
- 140 kg x 8 reps
- 140 kg x 8 reps
- 140 kg x 8 reps
-
Standing Barbell Shoulder Press (OHP)
- 30 kg x 8 reps
- 40 kg x 8 reps
- 50 kg x 8 reps
- 55 kg x 20 reps
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Ab Wheel (standing)
- 5 reps
- 5 reps
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Muscle-Up
- 2 reps
- 2 reps
Would normally do push pressing today, but my nervous system was asking for a break. So I just did some bullshit strict pressing. 55 for 20 was harder than I thought it should be, which of course makes absolutely no sense.
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You seem to train very intuitively. Maybe I need to dig deeper into your log, but have you always approached lifting like that?
Yup, alwaysâŠwell, except for 2 or 3 months during the year when I try to kickstart stuff with a more programmed 531. But even then I tend to bend the rules.
You know that this works for you though and have the results to back it up, which seems rare for people who sort of âmake it up as they goâ even only a little bit. You donât get people saying âyou should follow X program to the letter!!111!!!1!1!111â (for good reason).
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Well, hard work trumps all. But defining what âhard workâ is can be tricky sometimes. I have also learned over time that guys like Wendler found some very smart and simple approachesâŠbut even he then goes on to absolutely fuck it up beyond all recognition. He does it to appease the idiots (he has even said so), and to make money. The only 531 that anyone ever needed was the original one. This does not mean the million subsequent variations arenât usefulâŠyou just have to keep to and understand the basic principles. People lose sight too easily.
My basic philosophy comes down to this: there are five major movements (including their variations) and absolutely everything else is bullshit. Get as good as you can at those five things, and everything else will take care of itself.
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So much this.
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As an old dude who is killing it still, I guess you have figured it out.
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For sure. People like novelty.
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Off day yesterday. Nervous system is staging a small rebellion today, so did everything off-program, i.e. no planned rep scheme. Just going to avoid going too heavy with the squats. Didnât really have my heart into it going into the declines, either, but for some reason ended up putting 137 on the bar and going after it. Wasnât too terrible. Probably had 140 in me today, although I wouldnât have guessed so beforehand.
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Barbell Squat
- 40 kg x 5 reps
- 60 kg x 5 reps
- 80 kg x 5 reps
- 100 kg x 3 reps
- 120 kg x 2 reps
- 130 kg x 1 reps
- 140 kg x 1 reps
- 100 kg x 20 reps
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Decline Barbell Bench Press
- 50 kg x 8 reps
- 60 kg x 8 reps
- 80 kg x 5 reps
- 100 kg x 3 reps
- 115 kg x 1 reps
- 125 kg x 1 reps
- 137 kg x 1 reps
- 100 kg x 10 reps
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Dips - Chest Version
- 5 reps
- 6 reps
- 7 reps
- 8 reps
- 9 reps
- 10 reps
- 10 reps
- 20 reps
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Machine Chest Fly (Pec Deck)
- 85 lb x 12 reps
- 85 lb x 12 reps
- 85 lb x 12 reps
- 85 lb x 12 reps
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Ahh, yes⊠donât you love it when this happens.
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Still in a bit of a strange funk. Just feel weak and blah. Doing some pressing today, but once again ignoring any prescribed rep scheme. Everything starting at 70 felt like balls, not sure how I managed any of it. I somehow donât feel in command of these right now.
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Standing Barbell Shoulder Press (OHP)
- 20 kg x 5 reps
- 30 kg x 5 reps
- 40 kg x 5 reps
- 50 kg x 5 reps
- 60 kg x 3 reps
- 70 kg x 2 reps
- 75 kg x 1 reps
- 80 kg x 1 reps
- 82 kg x 1 reps
- 85 kg x 1 reps
- 60 kg x 15 reps
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Muscle-Up
- 3 reps
- 4 reps
Need to find some mojo somewhere.
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Time for a little break? or a change of pace ? or time for more food ?
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I donât really know. I seem to get into these little funks regularly, something you have probably seen me jokingly call my man-struation or whatever, because it seems cyclical in nature. There are no doubt all manner of different causes. Then I usually snap out of it again for a spell. Objectively, all my lifts are in a pretty okay place, and I think my upper body lifts have never been this good at my current bodyweight.
So yeah, I am struggling to figure out what, if anything, to try to fix. I think I have maybe finally learned the lesson that I no longer want to go through extended cutting/bulking cycles so I wonât do anything drastic there. I will have to go back through my log over the last few months, but I donât think the needle on the scale has moved much at all since July, but I have for sure gotten stronger and a bit more swole looking since then.
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This may be a real thing by the way. Mens hormones may have cycles in the same way as womens do. The jury still seems to be out, but it matches my observations as well.
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