Start Up Cash In Sell Out Bro Down

[xng]

2018-03-12

sq 235x5x4
bp 132.5x5x5
dl 325x1, 260x5x2
negative chins 4x3

With less than two hours before the gym closed, I ended up supersetting the squats and benches, which was weirdly fun and saved a lot of time. I wouldn't dare do that at grindy weights, but this was fine.

The squats felt a little squirrelly form-wise and irritating to the knees. While benching, my right shoulder hurt a little at first, but it got better.

325 was a trivial pull, and I did the back-offs at Cr*ssF*t speed.

[xng]

100 was a good number of posts in this thread, but let's get a palindrome now.

I have been doing the following:

Sunday
sq 5x4 medium
bp 5x5 medium
dl 1 heavyish + 2x5 medium
chin stuff

Tuesday
sq 5x3 light
pr 5x3 heavyish
chin stuff

Thursday
sq 1 heavyish + 5x3 medium
bp 1 heavyish + 5x3 medium
pr 8x3 whatevs
dl 5x3 medium
chin stuff

"Heavyish" singles currently at 335 deadlift, 300 squat, 162 bench, going up by 1-5 pounds per week. No grinding ever.

New emphasis on bench as my furthest-away goal. Dear Leader has to buy me a Coke Zero if I bench 2pl8 within a year and a half. Envious of all the bench volume, my press decided to become a standing bench press. @chromoly showed my ass a move that improved my deadlift lockout. Turns out the magical secret of squatting is to keep your weight over the middle of your foot. I am approaching a chin-up at the speed of Achilles versus the tortoise. That's the news from xngland!

[Wilhelm]

Good work happening here. +++

[RdC]

Although I know very little about programming I must say I do like your layout/schedule. I can't wait to hear that you got that Coke Zero!

Between work, biking and working out I hope you still find time to go dancing!

[chromoly]

Oh man, I will be cheering you on for that Coke Zero! Does the condition include that you pause the bench? When the time comes, i have some bench peaking ideas so you can squeeze out some mad gainz at the very end.

[xng]

Not dead! Just resting!

I have the top 75% of a chin-up now. My #1 chin, a bony prominence near the bottom of my face, goes above the bar. I still can't budge from the hang, but it will come, my precious, it will be mine.

I hurt my elbow roller-skating and had to cool it from the benching and pressing for a week (after first pretending for a week that everything was fine, including a smooth PR single at 168, until the elbow began in earnest to scream and cry). Today I benched 135x5x5 just fine, showing the incredible healing powers of rest and ibuprofen. Probably take up singles again in a week or whenever the elbow gives its blessing. The overhead press can just wait outside.

Squat single is up to 320, deadlift to 360. Bar roll-up is the squat struggle right now. There is no deadlift struggle.

[xng]

CHIN JIHAD: PRETTY MUCH ACCOMPLISHED

July 7th, in my kitchen, I did an entire chin-up. With a stretch reflex! But still! At a BW of like 230! I am extremely powerful.

I believe the virgins are awarded after deadhang.

[chromoly]

YESSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS
Congrats!!!

PS: lift soon together pls

[xng]

I pulled 405

[mbasic]

I pulled 405

good job!

[RdC]

Congrats on the 405 pull!!!

[slowmotion]

Nice!

[xng]

Hello, Exodus!

I moved from California to a small city in the southwest, where I took up Olympic weightlifting because that's the kind of coaching I could find here. My gym is very cool.

After many weeks practicing the power versions, interrupted by a a six-week pandemic lockdown, I finally started working on the full lifts today.

On my second snatch rep, I bashed myself in the nose with the bar and bled for several minutes. But after that it got better.

My high-bar back squat is up to 100x5 (no more pounds, only kilos now), my clean-grip deadlift to 137x4, and my poverty front squat to 67x5. Those are pretty much as good as or better than anything I've done at this bodyweight (around 93). I look forward to moving those up more.

My snatch starts at 33x3 and my c&j at 45x3.

I have been accumulating equipment in my carport in case of another lockdown. I have a Bella bar, a bunch of mismatched plates, and a pair of stall mats, and on Wednesday I'll have a squat stand. But I'm unwilling to stay out of the gym unless it closes again or the local epidemic gets worse. Everyone at the gym is constantly masked, the place is well ventilated, and new cases in the county are relatively few, so I'm okay with it for now.

[Wilhelm]

Hey, long time, @xng

Good to see you, and good success to you in your new home and new lifting adventures.

[xng]

Here I am doing a pressing snatch balance in my Exodus shirt :3

[xng]

That weightlifting arc reached its zenith in 2021 with a 55kg snatch and a 70kg clean and jerk.

Then I moved again, did several cycles of Hanley's Montana method with great success, hurt my wrist benching too much (solved with wrist wraps), hurt my back squatting too deep.

This year, while rehabbing/working around my back injury, I've been hopping programs in hypertrophy world. Most recently I've been trying out quikky's rest-pause routine, which is fun and feels good.

I'm trying to see my way clear to adding back in BJJ, which has been hard to combine with lifting and having a job. I did sweep a BJJ tournament in late '21 as a white belt, purely by being stronger than all the other masters heavyweight white belts :333

Perhaps I will log again!

[DCR]

This year, while rehabbing/working around my back injury, I've been hopping programs in hypertrophy world. Most recently I've been trying out quikky's rest-pause routine, which is fun and feels good.

Awesome. I did something similar for a few weeks and then as always got sidetracked into way too much of the big lifts. I’m doing very little of the big lifts now, for obvious reasons detailed upstairs, so it’s a good time to dive back into DC training. Gonna give it a bit, though, as with my lower back being this tender I’m wary of shit that could be described as “max effort,” even if it’s low weight assistance work.

Perhaps I will log again!

Do it!

[xng]

Awesome. I did something similar for a few weeks and then as always got sidetracked into way too much of the big lifts. I’m doing very little of the big lifts now, for obvious reasons detailed upstairs, so it’s a good time to dive back into DC training. Gonna give it a bit, though, as with my lower back being this tender I’m wary of shit that could be described as “max effort,” even if it’s low weight assistance work.

yeah, there's no way I'm squatting or pulling anywhere near even @8 these days. I have invented a new RPE scale: "@ ez" means the effort was imperceptible; "@ ok" means I could tell there was weight on the bar; and I simply don't go any heavier than that.

I can take to failure, without hurting myself, leg isolation work (leg extensions, leg curls, calves) and upper back work (lat pulldowns, machine and cable rows, even dumbbell rows). All squat and deadlift variations have to stay light. When I snapped myself the second time, I had been doing no heavy squats but had been working up to somewhat heavy block pulls for high reps, because they felt fine, until they didn't. So for now I don't fool around with pulls either.

[xng]

2023-06-12 quikky rest-pause week 3 day 1

bench press 130x8@9 130x8@9
cable row RP 120x16*,9*,7*
seated db press 40x8@10 40x6@10
lat pulldown wide grip RP 131x6*,5*,5*,4*
tricep overhead machine RP 90x13*,5*,5*
standing ez curl 60x11*,6*,5*

The bench press improved over last week, but the other tricep stuff got worse.

I hate curls, so I wander from implement to implement searching for a type of curl that doesn't suck (there is none).

I love a four-day upper/lower split because each day is nbd and you feel good all the time. One half feels awesome and jacked while the other half feels pleasantly sore, and then they switch. Some time it would be funny to run a four-day left/right split with all unilateral movements.

[xng]

Asterisk means I actually reached failure on that mini-set. It's been a journey figuring out how to actually go to failure after many years of @7 and @8 and @ezpz. Builds character