Start Up Cash In Sell Out Bro Down

[xng]

Ooh, I got really behind. Log dump:

* 2023-08-24
press 90x10@8 90x9@9
lpd neutral RP 135x15,11*,7* straps
incline press 115x7@9 115x7@9.5
Sir Charles delt raise RP 15x10*,5*,4*
cable triceps pushdown RP 170x15,10*,6*

* 2023-08-25
front squat 140x5@7 140x4x3
deadlift 300x1x2 280x3x3 215x3x6 EMOM
barbell row 120x10x3
leg extensions RP 165x15*,7*,7*

* 2023-08-28
bench press 135x8@9 135x8@9
lpd sup "lat flexor" machine RP 165x15,10,10
lpd sup 121x10
machine shoulder press RP 105x15,13*,7*
skullcrushers 70x10x3
ez curl RP 50x15,12*,8*

* 2023-08-29
squat 220x1x3
lying leg curl RP 60x8*,4*,4*,5* # seemed heavy for some reason
farmer's carry 70x2:00x2

* 2023-08-31
press 95x5+f, 95x7@10
lpd neutral straps RP 143x15*,7*,6*
incline press 115x10 115x8@8
Sir Charles delt raise 15x10 # right shoulder ow
cable triceps pushdown RP 176x2 165x7*,4* 143x14*,6*
delt machine 30x12*,8*,7*

* 2023-09-01
front squat 150x3,2,2,2
deadlift 230x3x6 EMOM
barbell rows 135x8x3
leg extension RP 165x15,8*,6*

* 2023-09-05
beltless low bar squat 225x1 235x1 245x1@8
bench press 115x8 135x5
lpd sup 120x8x2
machine shoulder press 90x8x2
skullcrushers 50x8x2
ez curl 50x8x2

* 2023-09-07
press 85x5x2
lpd neutral 105x8 120x8
incline press 95x5x2
Sir Charles delt raise 10x5x2
cable triceps pushdown 140x8x2

* 2023-09-08
front squat 165x1 175x1 185x1@9
deadlift 315x1 335x1 355x1
leg extension 120x10x2

Tested new maxes on week 4 of the SBS cycle; took a deload on the upper body stuff during the same week.

After a four-week cycle of the SBS stuff:

- back squat went from ugly belted 245 to smooth beltless 245
- front squat from 75 kg / 165 lb to 185 lb
- deadlift from belted 335 to beltless 355

That all seems good, and I'm going to continue going beltless, as it does seem to have made my back ribs feel better. No SI joint issues at all, an occasional mild IT band sadness in the left knee but not prohibitive.

I am tired of this upper body thing, which I've been doing all summer. I think I will do one of the SBS bench things for the next four weeks.

[DCR]

That all seems good, and I'm going to continue going beltless, as it does seem to have made my back ribs feel better. No SI joint issues at all, an occasional mild IT band sadness in the left knee but not prohibitive.

Good stuff, especially given the results of your testing.

[xng]

* 2023-09-11
back squat 195x5x5

* 2023-09-12
bench press 140x5x4 145x3x2
overhead triceps machine 100x8x4
seated db press 35x8x4
pullup negatives 1,2,1+f 1+f
hang 16s, 22s, 30s

* 2023-09-14
front squat 145x8,6x3
close grip bench press 105x12,10x3
2x circuit with blood flow restriction:
- db rolling triceps ext 20x30,25
- db curl 15x30,25
- db fly 15x30,25

* 2023-09-15
deadlift 280x5x4 210x3x6 EMOM
barbell row 135x10x3
pullup negatives 4,3,3,2,2

First week of new plan. This is SBS 28 free programs for bench (2x int), squat (2x int), and deadlift (1x int), with new side quest of attaining an overhand pullup.

This week felt like a lot of work and gave me full-body DOMS, but I was very happy to be squatting and deadlifting so much without bothering my SI joint or back ribs. All beltless, didn't seem to matter.

I understand that blood flow restriction/occlusion is supposed to be good for you, but I felt sketchy putting tourniquets on my arms before doing curls and stuff, and I'm not sure they made the high-rep bro stuff any more painful than it would already have been. Maybe they weren't on tight enough, or also I lowballed the weights because what even is a 30RM.

[xng]

I finished my second 4-week SBS cycle for deadlift and squat, and the first such cycle for bench. Results:

Back squat (low bar, beltless): 255 (previously 245; knees popped forward at the bottom, needs practice)
Front squat: 185 @7 (previously 185 @9; thought I would get 195 this time but missed it)
Bench: 185 @9 (new PR!!! Old PR was 168 lb in 2018)
Deadlift (beltless, with straps): 365 @9 (previously 355; slightly unbeautiful lockout but otherwise smooth)

Eternal shame to me for not having a front squat that exceeds my bench. T_T

[DCR]

…
Front squat: 185 @7 (previously 185 @9; thought I would get 195 this time but missed it)
Bench: 185 @9 (new PR!!! Old PR was 168 lb in 2018)
…

Eternal shame to me for not having a front squat that exceeds my bench. T_T

That’s quite a bench PR! I’d give my left one for 17 lbs.

Also: huge same re: front squat / bench. Even when I actively was pushing front squats, wasn’t even close. I’ve come to terms with it.

[Renascent]

Bench: 185 @9 (new PR!!! Old PR was 168 lb in 2018)

Good shit!

[slowmotion]

Nice work!

[xng]

I did a cycle of Hanley's Montana Method (the 12-session one) as a little break. The SBS four-week programs were cool, but I was tired of being in the gym 4 days a week, and also I was tired of working hard.

Tested maxes on the last two sessions of Montana and got:

- bench 195 (+10) misread notes, actually 190 (+5)
- beltless squat 265 smooth and beautiful (+10)
- beltless deadlift 375 (+10)

So much for hard work. Hoo hoo hoo hoo hoo. That is a fresh bench PR and, I guess, also PRs on the beltless versions of the squat and DL. Oh also at the beginning of the cycle I tested the overhead press and got 125, which is 5 lb off my best ever (at 20 lb lighter in BW), and I haven't trained it at all in like a year. I bet, if I could get my bench to 225, then I would get 135 overhead for free.

My back ribs don't hurt, my SI joint is fine, my knees are fine, my wrists are fine (thank you wrist wraps). I have a touch of right elbow irritation.

Now I have travels coming up and will do random nonsense or nothing for a couple weeks. Yay

[xng]

the 265: https://photos.app.goo.gl/S4EsoPs5Vq6RMVxy8

[DCR]

- bench 195 (+10)
…
That is a fresh bench PR

So now a 16% increase in the last 8-9 weeks. That’s fucking great.

[xng]

- bench 195 (+10)
…
That is a fresh bench PR

So now a 16% increase in the last 8-9 weeks. That’s fucking great.

Actually I misread notes/memory, it was not 195 but 190.

I spent most of the year doing straight hypertrophy work with a bunch of accessories, and almost no low-rep practice or testing, so it makes sense that I would have a bunch of chips to cash in once I went back to strength land.

[Renascent]

I did a cycle of Hanley's Montana Method (the 12-session one) as a little break. The SBS four-week programs were cool, but I was tired of being in the gym 4 days a week, and also I was tired of working hard.

Tested maxes on the last two sessions of Montana and got:

- bench 195 (+10) misread notes, actually 190 (+5)
- beltless squat 265 smooth and beautiful (+10)
- beltless deadlift 375 (+10)

Nice!

[DCR]

@xng, what’s up, how’s training?

[xng]

@xng, what’s up, how’s training?

Hello stranger! Oh man. Let's see. I lifted intermittently through November and December among various travels, just trying to survive on two quick sessions per week. That was working pretty well. Then I got the novel coronavirus right before Christmas. Then I was out of town until mid-January. Immediately when I got back, I came down with a different and even worse respiratory affliction, which wasn't even the rona but which sucked really bad for ten days. I am like 80% better now and beginning to want back in the gym. Trying not to be stupid though. Got some DOMS to look forward to.

[DCR]

@xng, what’s up, how’s training?

Hello stranger! Oh man. Let's see. I lifted intermittently through November and December among various travels, just trying to survive on two quick sessions per week. That was working pretty well. Then I got the novel coronavirus right before Christmas. Then I was out of town until mid-January. Immediately when I got back, I came down with a different and even worse respiratory affliction, which wasn't even the rona but which sucked really bad for ten days. I am like 80% better now and beginning to want back in the gym. Trying not to be stupid though. Got some DOMS to look forward to.

Hey, feel better and enjoy the doms.

[xng]

First week back, after a break that lasted since the 3rd of January, which was the last day I was able to get in a session before going on the road and then being sick. I had an enjoyable amount of DOMS.

I'm only lifting right now to get the specific good body feelings that lifting brings. This continues my December experiment to find out whether lifting twice a week in a minimal fashion brings enough good feelings, while making me drive to the gym less often and leaving more time foorrrRRRr.... kkkardio. I got kind of SHW-physiqued last year, and I would like to fix that and be able to walk comfily up a mountain.

2024-01-30

low bar squat 95x5 135x5 155x5x2
bench press 115x5 135x3x2
lat pulldown 135x10 150x6 165x5 180x3 135x6

2024-02-03

deadlift 225x5 245x5 265x3 275x3 225x6
press 65x5 75x3 85x5x3
cable row 135x1 120x5 105x8x3

[xng]

I feel silly posting log because I do not even lift, bro. I failed a deadlift for the first time in years, and I don't even feel bad about it.

Instead of succeeding at lifting, I am "running" 3x per week (couch to 5k) and doing a bunch of walking on the incline treadmill and in the hills. I weigh like 235 right now, in the light of which I exempt myself from all lower body accessories.

* 2024-02-06
low bar squat 185x1 205x1 225x1 200x2 180x4

* 2024-02-08
bench press 135x1 145x1 155xf 130x4 115x10
seated db press 25x12 30x10,7
lpd sup 150x10,10,7+f
db fly 15x12x3
db wrist curl 15x10x3

* 2024-02-13
deadlift 70 kg x 6 110x5 130x1 140x1 150xf 125x4 110x6
Jefferson curl 8 kg x5
armbar 16 kg x2
kettlebell row 20 kg x 10x3
Cuban press 5x10x3

* 2024-02-16
press 45x5 65x5 85x4 95x2 105x1 110x1 100x4 90x8
lpd wide 121x12,12,9
triceps ext machine (forward) 80x12x3
MTS row machine 60x10,5,5,5,5
tgu 12 kg x6

* 2024-02-20
front squat 155x1 140x4 125x8
barbell row 50 kg x10x3

[DCR]

Instead of succeeding at lifting, I am "running" 3x per week (couch to 5k) and doing a bunch of walking on the incline treadmill and in the hills. I weigh like 235 right now, in the light of which I exempt myself from all lower body accessories.

Glad you checked in. This sort of thing seems to be moving through the logs now, and I get it (and should be doing it).

[xng]

* 2024-02-23
floor press 135x3 145x1 155xf 130x4 115x8
db press 30x10x3
lpd sup 150x10,10,8
chest press machine 90x10x3
db pullover 35x8x3

* 2024-03-05
block pull 275x2 295x1 315x1 285x2 250x4
axle bar press 85x2 95x1 105xf 90x4 80x8
lpd straps 135x12x3

* 2024-03-09
low bar squat 205x1 215x1 225x1 200x2 180x4
pause bench press 95x5 115x5
close grip bench press 115x5
press 45x10
snatch grip behind the neck press 45x5x3

* 2024-03-12
press 85x3 95x1 105x1 115x1 105x4 95x5
cable row straps 120x12x3
face pulls 40x12 50x12x2
dead hang straps flexed 30s x3

* 2024-03-16
deadlift hook grip 100 kg x2x15
hang clean pull straps 70 kg x3x3
lpd regular 120x12 wide 120x12 supinated 120x12
db press 20x12 25x12 30x12
farmer's walk 70 kg there and back x3

Still reaching the gym about twice a week, except for that week I missed. "Running" is going fine; now I can "run" (very slowly) for like 25 minutes without stopping. On one occasion, it even felt good at the time that I was running, instead of only after it's over.

Yesterday, I switched from a heavier, lower-volume plan to a lighter, sort of dynamic effort style, higher-volume lower body day. I did that because I noticed that for several days after my weekly leg day, I'd have a sort of heavy, inflamed, crunchy, stiff feeling in the legs, which would linger almost until my next session a week later. This contrasts with a different feeling which I have also been getting sometimes lately, where my legs would feel sort of normal and flexible and I could e.g. smoothly pop a bodyweight squat at any time without warming up or stretching or concentrating. I don't know why I never observed these two leg modes before. Maybe my legs were permanently in tired mode when I was training them more than once a week. Maybe the running is making tired mode worse and rested mode better. Anyway, we'll see what a bunch of fast doubles do to the leggies and adjust as necessary.

I have anger in my left shoulder which I am mitigating by abandoning the bench press for now. I think I also need to stop letting both arms get sucked out of my shoulder joints at the top of the lat pulldown. A bunch of the random exercises I've been doing have been attempts to find movements that will make my shoulder feel better, but I should also stop doing things that hurt it!