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      04-14-2019, 10:59 AM   #705
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Nice! Fortunately or unfortunately....I'm built for bench. I seem to be able to engage my lats pretty easily under the bar, and it feels kind of like a spring being compressed as I decend. Couple that with shorter arms, and it just feels right.

I always use to have a mental and physical block when going above 315. My training partner said it was me doubting myself, and trying to adjust too much once I started coming down.

Oddly enough, it was when we started rowing heavy that my bench started climbing. That and weighted dips made the most impact in breaking through that barrier.

Man.....your workouts sound intense. Not only is the weight there, but you're incorporating some crazy cardio work in it as well. I've got to focus more on that type of conditioning. I find myself falling into that rut of doing things in cycles. Dropping most cardio and focusing on strength, then going back to the conditioning work as the weather warms up.

More of the old ways of thinking. I need to break it, but tend to be a creature of habit.
Iíd say you are very fortunate, the right genetics also. All the back work definitely helps, wider more stable platform. Bench has never been a strong movement for me. I push decent weight but not like you and 1MM. Squats and Deads are my jam! But I still work my weaknesses.

I always program some sort of endurance/conditioning work. Sometimes short and intense, other times longer more grueling. Itís the one thing left over from my CrossFit days that I enjoy. As much as everyone knocks CrossFit their methodology for true overall well rounded fitness canít be disputed. Now I do more hybrid training pulling from various platforms. Suits me well.

With that being said Iím heading out to go swim today. Havenít decided on what exactly but it will be tough. My CNS is a bit smoked from past few days.

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      04-16-2019, 01:44 PM   #706
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So legs were this morning.

Squats - 8 sets of 405 @ 3reps each. These felt pretty good, form was solid and smooth. I think it's been a year or longer since I put 4 plates on the bar, but as I said I was going to start back ramping up the weight and following the programming.

4 sets of Hack Squats in the 8-10 rep range, Hamstring Curls, and then walking lunges to finish them off. In between this stuff I do my calf work.

I take tomorrow off as it's time for me to get my semi-annual physical, and all my labs done. I'm interested in seeing what they look like as at my last one, I was almost 25lbs lighter after just coming out of a summer cut.

It's crazy...when cutting even though I eat the same foods..my total cholesterol is usually in the 130's. When I am near my heaviest, those numbers go up into the 170's. HDL typically stays in the same range (50's)...but my triglycerides go up slightly along with my LDL. I also get VLDL and other stuff checked given my family history.
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      04-17-2019, 05:33 PM   #707
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Originally Posted by Rmtt View Post
So legs were this morning.

Squats - 8 sets of 405 @ 3reps each. These felt pretty good, form was solid and smooth. I think it's been a year or longer since I put 4 plates on the bar, but as I said I was going to start back ramping up the weight and following the programming.

4 sets of Hack Squats in the 8-10 rep range, Hamstring Curls, and then walking lunges to finish them off. In between this stuff I do my calf work.

I take tomorrow off as it's time for me to get my semi-annual physical, and all my labs done. I'm interested in seeing what they look like as at my last one, I was almost 25lbs lighter after just coming out of a summer cut.

It's crazy...when cutting even though I eat the same foods..my total cholesterol is usually in the 130's. When I am near my heaviest, those numbers go up into the 170's. HDL typically stays in the same range (50's)...but my triglycerides go up slightly along with my LDL. I also get VLDL and other stuff checked given my family history.
Nice job on the squats Rmtt! 21 reps of 405 is a shit ton of volume! I could probably only do half that. Tall or short thatís impressive weights and numbers.

On a training note....good few days for me. Home/garage sesh yesterday. Bench Press...5,5,3,3,1,1 finally hit 275 again. RDLs 5x5 up to 315 (each rep with shrug) grip killer!

Today out of no where on crappy sleep and allergies in full effect Front Squat PR 345! (Reps were 5,5,3,3,1,1). I have know idea how that happened but it felt light today. Then a Clean complex EMOM for 10 minutes at 185. Finally a 1000 meter row for time....3:46!
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      04-18-2019, 11:55 AM   #708
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Nice job on the squats Rmtt! 21 reps of 405 is a shit ton of volume! I could probably only do half that. Tall or short thatís impressive weights and numbers.

On a training note....good few days for me. Home/garage sesh yesterday. Bench Press...5,5,3,3,1,1 finally hit 275 again. RDLs 5x5 up to 315 (each rep with shrug) grip killer!

Today out of no where on crappy sleep and allergies in full effect Front Squat PR 345! (Reps were 5,5,3,3,1,1). I have know idea how that happened but it felt light today. Then a Clean complex EMOM for 10 minutes at 185. Finally a 1000 meter row for time....3:46!
Thanks. 405 seems petty compared to your front squat. That's insane! Cleans are another thing I need to get back to doing as I haven't done them in ages. But I remember that I really liked them.
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      04-18-2019, 12:01 PM   #709
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So today was bench. Programming was setup like this.

Bench 335 X 3 for 2 sets, 350 X 3 for 2 sets, 365 X 3 for 3 sets, 365 for AMRAP.

I hit all my numbers, but on my last set of 365 for 3, I felt something like a slight "stinger" in my left front delt. So I aborted the AMRAP set and figured I would listen to my body and not do something to injure myself.

Incline Bench - 245 X EMOM sets. I managed 6 sets before my reps dropped below 6. I think I hit something like 11, 10, 8, 7, 6, 6, 4.

Then some bodyweight dips to finish off the pump.

Then I did some light biceps work.

Shoulder is a little sore, but just feels like one of those nagging pains kind of like you slept on it wrong. So I don't think I did anything over the top.
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      04-20-2019, 07:18 AM   #710
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So I had back early this morning.

Deadlift - 8 sets of 3 reps....last 3 sets at 455.

Weighted pull-ups - 6 sets of 8-10 reps with a 45lb dumbbell hanging....then a back off set of just my bodyweight and got 12 very good slow controlled reps focusing on stretching my scapula as these were done wide grip.

One arm Dumbbell Rows - 6 sets of 6-10 reps working up to the 120lb dumbbells.

Dumbbell Pullovers - 4 sets of high reps with only an 85lb dumbbell. I focus on getting as much of a stretch as I can while trying to keep my ribcage as expanded as possible by inhaling as much air as possible. Kind of like trying to hit a vacuum pose as you do the exercise.

Finished everything off with some forearm and grip work.

Felt really good even though I woke up earlier than usual this morning.

Also my gym just picked up some of those "Mag Grip" style attachment bars for pulldowns. I've heard pretty good things about them, so I will try to incorporate them into the next back day to see what they have to offer!
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      04-22-2019, 04:09 PM   #711
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Originally Posted by Rmtt View Post
So I had back early this morning.

Deadlift - 8 sets of 3 reps....last 3 sets at 455.

Weighted pull-ups - 6 sets of 8-10 reps with a 45lb dumbbell hanging....then a back off set of just my bodyweight and got 12 very good slow controlled reps focusing on stretching my scapula as these were done wide grip.

One arm Dumbbell Rows - 6 sets of 6-10 reps working up to the 120lb dumbbells.

Dumbbell Pullovers - 4 sets of high reps with only an 85lb dumbbell. I focus on getting as much of a stretch as I can while trying to keep my ribcage as expanded as possible by inhaling as much air as possible. Kind of like trying to hit a vacuum pose as you do the exercise.

Finished everything off with some forearm and grip work.

Felt really good even though I woke up earlier than usual this morning.

Also my gym just picked up some of those "Mag Grip" style attachment bars for pulldowns. I've heard pretty good things about them, so I will try to incorporate them into the next back day to see what they have to offer!
Nice work Rmtt, welcome back to the 455 club. Next 495!!!

Thought you would appreciate the Squat complex I did today. Squat variations....1 squat, 1 pause squat, 1 one and a quarter squat = 1 rep. I did 2 reps up to 365....last set was rough!

I do these types of variations often. Helps in a variety of ways, especially out of the hole with heavy weight.

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      04-23-2019, 07:46 AM   #712
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Nice work Rmtt, welcome back to the 455 club. Next 495!!!

Thought you would appreciate the Squat complex I did today. Squat variations....1 squat, 1 pause squat, 1 one and a quarter squat = 1 rep. I did 2 reps up to 365....last set was rough!

I do these types of variations often. Helps in a variety of ways, especially out of the hole with heavy weight.

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Thanks! I haven't been up to 455 in awhile. But after getting into this thread, I figured I couldn't justify age with cutting back on the weights.

What I have been doing is testing the waters. I knew I had the 455 coming up, so the week before I did rack pulls with it just to get a taste for what I was in for. Maybe it's a mental thing for me, but I had to feel it before actually committing to it.

Those squats are crazy. I've dome something similar in the past. people don't realize how hard it is when you stop and pause and you take the momentum out of it.

It's a lot easier coming out of the hole when you have that on your side as you body is kind of coiled like a spring to come up.

I need to start adding some box squats back in. Those were similar. You get a whole different type of soreness in other areas from those types of exercises!
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      04-23-2019, 10:25 AM   #713
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Thanks! I haven't been up to 455 in awhile. But after getting into this thread, I figured I couldn't justify age with cutting back on the weights.

What I have been doing is testing the waters. I knew I had the 455 coming up, so the week before I did rack pulls with it just to get a taste for what I was in for. Maybe it's a mental thing for me, but I had to feel it before actually committing to it.

Those squats are crazy. I've dome something similar in the past. people don't realize how hard it is when you stop and pause and you take the momentum out of it.

It's a lot easier coming out of the hole when you have that on your side as you body is kind of coiled like a spring to come up.

I need to start adding some box squats back in. Those were similar. You get a whole different type of soreness in other areas from those types of exercises!
That was smart to test the waters. Apparently you can handle the weight just fine. Do you use straps at all? I have to bust them out usually over 405. Depends on the day and how my grip feels. I read a few articles on how your CNS is directly related to grip strength. Pretty interesting.

Iím definitely feeling it today after the squat variations yesterday. I also did my heavy walking BB lunges up to 225. So my legs are smoked today!

Box Squats are one of my favs! Another great variation to work into programming. Iím actually due to work them in this week. Have you ever used chains on any of your Squats? My gym has them. I will frequently throw them on to spice it up! Haaa
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      04-23-2019, 10:47 AM   #714
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You guys do too much I'm starting a nice chair mobility class for seniors
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      04-23-2019, 03:13 PM   #715
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You guys do too much I'm starting a nice chair mobility class for seniors
Haaaaa, who you kidding Chris. You do as much as us.

I do pool exercises, thatís kinda senior-ish. Lol
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      04-23-2019, 03:55 PM   #716
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I may be out for while shoulder pretty bad now. Guess it's a chance to grow my chicken legs
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      04-23-2019, 04:07 PM   #717
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That was smart to test the waters. Apparently you can handle the weight just fine. Do you use straps at all? I have to bust them out usually over 405. Depends on the day and how my grip feels. I read a few articles on how your CNS is directly related to grip strength. Pretty interesting.

Iím definitely feeling it today after the squat variations yesterday. I also did my heavy walking BB lunges up to 225. So my legs are smoked today!

Box Squats are one of my favs! Another great variation to work into programming. Iím actually due to work them in this week. Have you ever used chains on any of your Squats? My gym has them. I will frequently throw them on to spice it up! Haaa

I usually can get a few sets of 405 without straps, but by the 3rd set my grip is starting to be the weak link. But I trained grip and forearms with professional arm wrestlers for about 2 years straight a few years ago on my training partner's off days. Those guys were insane. But my forearms took off....and still look like I train them specifically!

But I've always tried to do stuff like that. If I could train with someone who specialized in a certain sport......I would kind of tag along if they would let me. IMO.....that was the best way of learning and pushing myself out of my comfort zone. I knew they wouldn't take it easy on me......so it worked out pretty good.

Always someone out there to learn something from!
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      04-25-2019, 01:07 PM   #718
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I may be out for while shoulder pretty bad now. Guess it's a chance to grow my chicken legs
Whatís up with your shoulder? What type of movements bother it? Limited mobility? Iíve been dealing with left shoulder pain for years. I just deal with it and program around it.
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      04-25-2019, 01:15 PM   #719
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I usually can get a few sets of 405 without straps, but by the 3rd set my grip is starting to be the weak link. But I trained grip and forearms with professional arm wrestlers for about 2 years straight a few years ago on my training partner's off days. Those guys were insane. But my forearms took off....and still look like I train them specifically!

But I've always tried to do stuff like that. If I could train with someone who specialized in a certain sport......I would kind of tag along if they would let me. IMO.....that was the best way of learning and pushing myself out of my comfort zone. I knew they wouldn't take it easy on me......so it worked out pretty good.

Always someone out there to learn something from!
Grip strength is something I always try and improve on. The farmer walk/pinch are awesome. I think a lot of my success training comes from my athletic background. I was ďCross TrainingĒ long before it became a ďthingĒ.

Took a day off yesterday since I was crushed from the past 2 Strength days, I definitely felt it.

That being said on Tuesday I did DLs. 7x3 up to a 3RM of 465 BOOM!!! 500 is within reach. Today is a garage session of Biceps/Hams. Heavy RDLs, BB curls. Accessory work. Tomorrow is Front Sqwaatz n Cleans!
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      04-25-2019, 01:17 PM   #720
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Yeah I have with right shoulder from motorcycle for years. Now my left feels jacked did rear delts and traps rather light today and felt okay. Overhead mostly an issue right now and bench.
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      04-25-2019, 01:25 PM   #721
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Yeah I have with right shoulder from motorcycle for years. Now my left feels jacked did rear delts and traps rather light today and felt okay. Overhead mostly an issue right now and bench.
Same with me....I have to be careful with overhead. The days of putting heavyweight overhead are over. My bench is affected also...sucks. I have good days and shitty days. Iíve been doing a lot of mobility and self maintenance lately. Swimming helps also.
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      04-25-2019, 01:36 PM   #722
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Grip strength is something I always try and improve on. The farmer walk/pinch are awesome. I think a lot of my success training comes from my athletic background. I was ďCross TrainingĒ long before it became a ďthingĒ.

Took a day off yesterday since I was crushed from the past 2 Strength days, I definitely felt it.

That being said on Tuesday I did DLs. 7x3 up to a 3RM of 465 BOOM!!! 500 is within reach. Today is a garage session of Biceps/Hams. Heavy RDLs, BB curls. Accessory work. Tomorrow is Front Sqwaatz n Cleans!
Nice!!!! 465 is some serious weight. My Active Recovery week is coming up so I will be lowering the weights, readjusting for my new maxes, and then starting the process all over again. Tomorrow is Bench. Since I stopped at 3 reps for 365 for AMRAP last time...it has me at the same weight again and attempting to set a new max.

Yeah with those guys, we did farmers walks, plate pinch, roll-ups and downs with a rope with weights on it, wrist curls, reverse wrist curls, and one exercise where you sit on the end of a bench, pick up a barbell, and hold it until it dropped from your hands...literally. We would be doing up to 5 plates with it even if we had assistance to get it there in the first place.

Then we have this old Nautilus forearm machine that lets you work with gripping, supination, curls, etc.

We used Fat Gripz of assorted sizes, and sometimes those exercise above would be done in a giant series starting with the barbell hold.

Another thing my training partner wants to start rotating in is "chain work". We used to do a lot of it. We set up this bucket in the corner of the weight room and the owner let us store some huge logging chains. We would use them in a ton of different exercises.
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      04-25-2019, 01:48 PM   #723
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Same with me....I have to be careful with overhead. The days of putting heavyweight overhead are over. My bench is affected also...sucks. I have good days and shitty days. Iíve been doing a lot of mobility and self maintenance lately. Swimming helps also.
Yeah will work around here for a bit and focus on lower body more, need that anyways and do what dont hurt too much. Nothing felt too bad today except overhead press which did super light and when did reverse peck deck hand position need to have thumbs up so should joint is open rather than closed if rotate hands.

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      04-26-2019, 01:03 PM   #724
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Nice!!!! 465 is some serious weight. My Active Recovery week is coming up so I will be lowering the weights, readjusting for my new maxes, and then starting the process all over again. Tomorrow is Bench. Since I stopped at 3 reps for 365 for AMRAP last time...it has me at the same weight again and attempting to set a new max.
So today was bench with the 365 for AMRAP. I got 4 reps. I was all fired up to hit at least 5 since I got 3 and stopped the other day with my shoulder.

Warms up went easy, and I was thinking I'm going to knock this out of the park! Rep #4 went up somewhat easy.....Rep #5 started normally and I had a good controlled negative.....went to go back up and the bar pinned me after moving it about 3 inches....LOL!

Only two years ago I had hit 405. Now that number seems so far away and that 365 was HEAVY!!!
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      04-26-2019, 01:47 PM   #725
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365 is heavy for most people for dead or squat forget bench
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      04-27-2019, 06:28 AM   #726
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365 is heavy for most people for dead or squat forget bench
Yeah....I guess. But you know how it is.....you go in with certain expectations....and you get bitch slapped back into reality!
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