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Page three is mine with a bench 5s day - 3.4.2 Band warm up, stretch 5 @ bar, bar, bar, 95, 115, 135 12 @ 155 5 x 7 @ 135 Superset x 5: OHP 5, GM 10 @ 95 Superset x 4: Dumbbell row 10 @ 70 Dumbbell side raise 8 @ 20 Rolling dumbbell tricep extensions 4 x failure @ 20lbs About 12.5k steps so far today. |
All those moments will be lost in time, like tears in rain.
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3.4.3 - deathlift 5s day, and a short one due to time Warm up, stretch 5 @ 135, 135, 165, 185, 215, 245 9 @ 275 <— first time using a belt in a million years, think I had it a notch too tight. My body hated this badly around rep seven, ha 5 x 5 @ 235 Couple singles at 245, 265 Good mornings: 5x6 @ 135 About 8k steps today. |
All those moments will be lost in time, like tears in rain.
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Originally Posted By Hank: Well shit, you should have doubled that! Good work, mano! And keeping up to date on the Reta - looks very interesting started week 3...down about 5 lbs with a slow ramp up - 0.5mg , 2 x week for the first, up to 1.5mg total for week 2, and probably stay 1.5 this week. Going to stay conservative, I don't want to kill my lifts for the PL meet in April. |
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Good man, and thanks for the report. I’m excited to see where you get with it, but definitely don’t sacrifice your meet performance for the weight loss. Flipping the script a little - what belts are y’all using? I’m currently using my trusty single prong 10mm Toro belt from Lifting Large/Texas Belts. It still has plenty of life left in it, but I’m tempted to grab a lever belt if I’m going to use a belt more with deathlifts. Might stick with a Texas Belt but the Pioneer belts look really good with the adjustable lever design. |
All those moments will be lost in time, like tears in rain.
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3.4.4 - OHP 5s day: the day I blew up my shoulders Warm up, stretch 5 @ bar, bar, 70, 90, 100 11 @ 110 10, 10, 9, 8, 8 @ 95 Superset x 4 (last set to failure): Dumbbell rows: 10 @ 70 Meadows style partial laterals: 10 @ 30 Rolling dumbbell extensions: 2 x 5 @ 25 2 x 8 @ 20 About 16.5k steps |
All those moments will be lost in time, like tears in rain.
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Originally Posted By Hank: Good man, and thanks for the report. I’m excited to see where you get with it, but definitely don’t sacrifice your meet performance for the weight loss. Flipping the script a little - what belts are y’all using? I’m currently using my trusty single prong 10mm Toro belt from Lifting Large/Texas Belts. It still has plenty of life left in it, but I’m tempted to grab a lever belt if I’m going to use a belt more with deathlifts. Might stick with a Texas Belt but the Pioneer belts look really good with the adjustable lever design. Inzer Lever...it's a tank, but plain. Katamu has some badass looking belts, My Sister has the Batman version "Vengeance" https://katamu.co/collections/lever-belts |
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Originally Posted By Flashover343: Inzer Lever...it's a tank, but plain. Katamu has some badass looking belts, My Sister has the Batman version "Vengeance" https://katamu.co/collections/lever-belts Originally Posted By Flashover343: Originally Posted By Hank: Good man, and thanks for the report. I’m excited to see where you get with it, but definitely don’t sacrifice your meet performance for the weight loss. Flipping the script a little - what belts are y’all using? I’m currently using my trusty single prong 10mm Toro belt from Lifting Large/Texas Belts. It still has plenty of life left in it, but I’m tempted to grab a lever belt if I’m going to use a belt more with deathlifts. Might stick with a Texas Belt but the Pioneer belts look really good with the adjustable lever design. Inzer Lever...it's a tank, but plain. Katamu has some badass looking belts, My Sister has the Batman version "Vengeance" https://katamu.co/collections/lever-belts Yup, inzer lever lock for me |
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Originally Posted By Flashover343: Inzer Lever...it's a tank, but plain. Originally Posted By Flashover343: Inzer Lever...it's a tank, but plain. Originally Posted By 03RN: Yup, inzer lever lock for me Good endorsements, thanks, y’all. Now to figure out sizing. |
All those moments will be lost in time, like tears in rain.
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3.5.1 - Squat 3s day - not necessarily a quickie but didn’t put in as much work due to a work function after Warm up, stretch 5 @ bar, bar, 95, 135 3 @ 195, 225, 255 9 @ 285 5 x 5-8 @ 225 Front squat: 5 @ 135, 135, 135, 155, 175 About 8.5k steps |
All those moments will be lost in time, like tears in rain.
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3.5.2 - bench 3s day Band warm up, stretch 5 @ bar, bar, bar, 95 3 @ 125, 145 9 @ 165 10x5 @ 135 alternate close and wide grip every other set Superset x 5: OHP 5, GM 10 @ 95 Superset x 4: Dumbbell row 10 @ 70 Meadows partial side raise 10 @ 30 And an extra set of those just because Rolling dumbbell tricep extensions 4 x failure @ 25lbs About 8k steps so far today. |
All those moments will be lost in time, like tears in rain.
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3.5.3 - deathlift 3s day. Pretty good day overall considering how shitty my neck/shoulder and low back have been feeling lately. Definitely feeling like an old man. Warm up, stretch 5 @ 135, 170, 200 3 @ 230, 260 10 @ 290 5 x 5-7 @ 230 Superset x 5: OHP: 5 @ 95 Good mornings: 10 @ 115 Superset x 5: Dumbbell row: 10 @ 70 Dumbbell partial side raise: 10 @ 30 About 12k steps today |
All those moments will be lost in time, like tears in rain.
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3.5.4 - OHP 3s day. Another not bad session. Think my shoulder/upper back be slowly getting better. Maybe. Warm up, stretch 5 @ bar, 65, 80 3 @ 90, 105 9 @ 120 Superset x 5: OHP: 5 @ 105 Good mornings: 10 @ 125 Superset x 5: Dumbbell row: 10 @ 70 Dumbbell partial side raise: 10 @ 30 Rolling dumbbell extensions: 10, 8, 8, 6 @ 25 About 14.5 steps |
All those moments will be lost in time, like tears in rain.
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Not much new to report here - been out of town all week, used the hotel "fitness canter" last night. Not awesome but better than bad? rigged up the cable machine with a straight bar (not a barbell) and did bastardized RDLs: set of ten each at 100, 110, 120, 130, 140, 150, 160, 170, 180, 190, 200 goblet squat: 5x7 @ 75 superset X 5: dumb row 10 @ 60 dumbbell lateral raise @ 25 Superset x 5: Rear lat dumbbell raise/flyes/whatevs 10 @ 25 Curls for the girls 10 @ 25 |
All those moments will be lost in time, like tears in rain.
| I got called down to work on the ice storm in NC in January. I had 3 free days because we left so early. Hotel gym had just dumbells and some cardio. The second time I went I looked out the window and on a balcony below was a gym rat's dream all outside uncovered. It looked like someone with some knowledge scoured Facebook for cool old Nautilus and Hammer Strength equipment. A bunch of Rogue barbells and squat racks. It was a Holiday Inn of all places. Too cold and rainy to use it though. |
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Dude that would be AMAZING 90% of the time. Think there’s a Y close by. Might go check that out. Didn’t bring a belt but could still get some squats in. Or maybe just press and worry about squats when I get back. |
All those moments will be lost in time, like tears in rain.
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Sometimes the lack of equipment is good. Forces you to do some stuff you normally wouldn’t do. I got my squat rack assembled. This thing is awesome. I have a Tib Bar Guy Apex bench on the way, storage, and equipment to assemble. I did 10 years hard time on cheap equipment in a dusty cold basement. Can't wait to finish the gym. Attached File |
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3.6.2 - bench 5/3/1 day Band warm up, stretch 5 @ bar, bar, bar, 95, 135 3 @ 155 7 @ 175 10x5 @ 135 alternate close and wide grip every other set OHP 5 @ 95, 95, 100, 105, 110, 115 Superset x 5: Dumbbell partial lateral raise 10 @ 25 Dumbbell rear raise/fly 10 @ 25 Rolling dumbbell tricep extensions 4 x failure @ 25lbs Few more sets of the rear raises/flyes @ 30 Random curls between sets About 10k steps |
All those moments will be lost in time, like tears in rain.
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3.6.3 - deathlift 5/3/1 day - short one today as I got going late and the gym closes early on weekends Quick warm up, stretch 5 @ 135, 165, 185, 215, 245 3 @ 275 8 @ 305 <— honestly lost track of reps, my heart says nine but for tracking purposes we’ll say eight 5x5 @ 245 Little over 7k steps so far today |
All those moments will be lost in time, like tears in rain.
Reta update...230.4lbs, down almost 15lbs lifting progress however  last week for squat 3s, top set of 410lbs should have been an easy 3-4reps...No, 2.  I rested for 5 mins and fueled with rage and Slayer's Raining Blood...still 2  took a week off for a disney vacation. Then yesterday, OHP 3's Top set of 180lbs...NONE  had to push press.
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Originally Posted By Hank: 15lbs down is EXCELLENT. The numbers going into the April meet… maybe not. Going to stay on or come off for a minute? 220 is the next weight class down, right? It's not sanctioned, so no weight classes, just awards for highest total and pound-for-pound for each division (Masters Full Power for me). At this point, I think it's too little/too late to reverse course, so I'll just continue to remind people "I've lost XXlbs, but I still have the deep squat here!" buuuuuuuut I have considered the CJC/IPA route to stem the degredation
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3.6.4 - OHP 5/3/1 day Band warm up, stretch 5 @ bar, 65, 85, 95, 105 3 @ 115 9 @ 125 5 x 5 @ 105 Behind the neck press: 5 @ bar, 65 5 x 5 @ 85 Superset x 5: Dumbbell row 10 @ 70 Dumbbell lateral raise 10 @ 25 Rolling dumbbell tricep extensions 4 x failure @ 25lbs Rear dumbbell raises/flyes: 5 x10 @ 25 About 12k steps |
All those moments will be lost in time, like tears in rain.
| Yeah, it’s pretty annoying. Thankfully I have some extra stored fuel built up so I can still drive numbers while in a mild cut. Slow going but if I maintain discipline and track macros diligently I’m in a pretty good place. |
All those moments will be lost in time, like tears in rain.
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4.1.1 - new wave, Squat 5s day Quick one today - somebody left their shorts at home but thankfully the Wrangler cargos were stretchy enough to squat in. This is helped by my shitty mobility and lack of an actual ass. 5 @ bar, 135, 185, 215, 240 10 @ 280 5x5 @ 225 Klokov press because why not: 5 @ bar, 65, 85, 95, 85, 65, bar About 6.9k steps so far today |
All those moments will be lost in time, like tears in rain.
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I'm about 99% done with my gym. I need to buy some more plates since most of mine are at work. Still no new bench, but the old Body Solid is decent. I got the 55lb bumpers in this week. I think I might convert to all bumper plates except 25lbs since I can't OHP 45lb plates due to height. The 55lb plates are on sale at Walmart for $55 a pair in case anyone is looking. Hard to pass up that deal. Attached File |
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4.1.2 - Bench 5s day yesterday, forgot to post Quick warm up, band stretch 5 @ bar, 95, 115, 135 10 @ 155 Realized I was supposed to do 160 and not 155 for the top set, so... 5x5 @ 160 OHP 5 @ bar,65,85,95,115; 5x5 @ 95 Barbell rows 5x7-10 @ 135 Superset x 5: Partial dumbbell lateral raise 10 @ 30 Bent over dumbbell rear raise 10 @ 30 Lying rolling dumbbell extension 4x fail @ 30 About 10k steps, IIRC |
All those moments will be lost in time, like tears in rain.
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Originally Posted By Hank: 4.1.2 - Bench 5s day yesterday, forgot to post Quick warm up, band stretch 5 @ bar, 95, 115, 135 10 @ 155 Realized I was supposed to do 160 and not 155 for the top set, so... 5x5 @ 160 OHP 5 @ bar,65,85,95,115; 5x5 @ 95 Barbell rows 5x7-10 @ 135 Superset x 5: Partial dumbbell lateral raise 10 @ 30 Bent over dumbbell rear raise 10 @ 30 Lying rolling dumbbell extension 4x fail @ 30 About 10k steps, IIRC Wierd you mentioned the lying rolling tricep extension. I've never seen that movement in all my time in the gym, then I saw it on a YouTube short last night and you're doing them. Wierd synchronicity or I'm just out of the loop. Might have to give them a shot. |
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Yeah I started doing them a few weeks ago after catching a John Meadows video on them. I like them a lot, even though they’ve really exposed my shitty left tricep/shoulder - I dislocated the first rib at the spine on my left side years ago and it left me with some nerve damage. It’s pretty much healed but definitely left the area a bit dysfunctional. At any rate - they definitely work the tricep differently than regular pressing movements. this is close to how I do them, head off the bench. Only difference, and I think this was a Meadows thing, is to concentrate on pressing the weight up vs just straightening the arm, if that makes sense.  Rolling Dumbbell Tricep Extension |
All those moments will be lost in time, like tears in rain.
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4.1.3 - deathlift 5s day You know there’s warm up and a stretch 5 @ 135, 185, 225, 255 11 @ 285 5x5 @ 225 Klokov press: 5 @ bar, 65, 85, 105, 3 @ 115 Then a drop set(ish), five reps each at 105, 95, 85, 75, 65, 55, bar Good morning: 5x8 @ 135 Pronated barbell curls for my sore brachioradialis: 4x10 @ bar Little over 13k steps so far today |
All those moments will be lost in time, like tears in rain.
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I'll play. Had a really lazy 2 month break from work. Down 14lbs and added about an inch to my waist. First week back in the gym. Next 15 weeks is set up more as a hypertrophy block and bringing up lagging muscles than full blown strength block aimed at getting my weight back up and looking good Day 1 ohp day and tri's Day 2 dynamic squats and back work Day 3 bench and bi's Day 4 max effort squats w/ lower accessories 85% week Lower body max effort day Squat top set 265@8 Db rdl's Single Leg Press Some calf work |
| Welcome! And interesting split, did you just start it? I do think if anything, squats are the right lift to do twice a week, but I’d be interested to see how that goes long term. From the block periodization view, it definitely works. |
All those moments will be lost in time, like tears in rain.
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Originally Posted By Hank: Welcome! And interesting split, did you just start it? I do think if anything, squats are the right lift to do twice a week, but I’d be interested to see how that goes long term. From the block periodization view, it definitely works. I just started this split- I've been running 531 in some form or another for 6 years or so now. Typically the first squat day is a deadlift day for me, but dl is my best lift and frankly, doesn't add much mass to my frame, especially where I need it. I've always struggled with squats and I do grow decent off of them, and as long as I split it up and don't over-do them they won't beat the piss out of me. My long arms are my weak point in my upper body lifts (very body dominant) so they are a focal point for me during this more, body building phase. Ohp day Ohp 5's Ohp bbb @55% Lateral raises Tricep 1 Tricep 2 I've found I like doing the volume at lower %-I can find ways to make it harder and I grow better off of that. My delts/traps aren't the weak point so they can handle a bit of raises at the end Squat Day 1 Ssb off a box bbs @55% Back horizontal (rows) Back vertical (pulldown/pullup) Facepulls Grip work for extra work Bench day 5's Widowmaker @fsl Dips Bi 1 Bi 2 Bi 3 Squat/lower accessories 5's with a amap top set Rdl's Single Leg Press Calves Pretty basic, nothing sexy right now. Just trying to grow with more focus on my arms/squat This is going to be my next 16 weeks or so. |
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4.1.4 - OHP 5s day So the rolling triceps extensions have really exposed my left shoulder instability. Without having an ortho or trainer handy, I looked up a few things and consulted the ol' ChatGPT, got some diagnostic procedures and some things to try. Keeping OHP and bench on same weights for now, but adding some prehab/rehab type movements in. Warm up/prehab: Band scap retractions: 2x20 per side Wall angels: 2x15 <------------ these suck Band Y/T/W: 2x12 each Thoracic foam roller extension: 2x30 seconds or so Main - OHP: 5 @ bar, 65, 85, 95, 110 10 @ 120 Supplemental - Klokov press: 8 @ bar, 65, 75, 85, 90, 95 Accessory/rehab: - Single arm dumbbell press: 12 @ 30, 25, 20, 20 ^^^ this was a big tell. Right side was like, "whatever". Left side fatigued super quickly on the 30s, form broke down on 25s and elbow really wanted to flare, 20s were rough but doable - Dumbbell row: 3x12/side @ 50 - Band face pulls: 3x15 @ light orange band - Plate external rotations: 3x12/side @ 5kg ^^^ Did these with the elbow up on a bar set at shoulder height, rotate up 90* from forward horizontal about 7.5k steps today. Going to explore the imbalance a bit more, but with how the dumbbell presses went, I'm suspecting serratus/scap engagement problems. More to come. |
All those moments will be lost in time, like tears in rain.
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Apparently I didn't read the reviews of the program I'm on and I only looked at the first 4 weeks. I thought it was a bodybuilding program with compound movements. Turns out I'm powerlifting again. It tapered really quickly from high reps to low reps and I had a 6 week test yesterday. Not my best but I'm down 25lbs from last time I did max singles. So, all PRs technically for my weight. 188lbs 44 years 405 squat 295 bench 475lb deadlift I did 450k volume in March also. The program is called Jacked and Tan, so you can see how I could have been misled. |
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You know...I went ahead and re-up'd my yearly membership here...Attached File |