Tip Toeing in my Vibrams

[Renascent]

4.15.2024
High-Bar Squats
225 x 9 x 2
285 x 6 x 2
335 x 3 x 2, 2 x 3
355 x 1 x 2



Standing Cable Leg Extension
50 x 12 x 5

Weighted Sisy Squats
35 x 12 x 4

Lying Cable Knee Raises
90 x 10 x 3

Ab Wheel Rollouts
10 x 3

[Renascent]

4.16.2024
Deadlift
315 x 8
365 x 8
425 x 6
455 x 4
485 x 2
505 x 2
405 x 3



Good Mornings
225 x 6 x 6, 7 x 3

Seated Cable Leg Curls
60 x 10 x 9

Nordic Curls
10 x 3

Face Pulls
50 x 12 x 3

[Renascent]

4.18.2024
Bench Press
175 x 12
225 x 12
275 x 7 x 2
285 x 6 x 2
295 x 4 x 2
315 x 2 x 2
320 x 1



Dumbbell Flyes
30 x 9 x 5

Lateral Plate Raises
25 x 12 x 4

Kneeling Cable Crunch
85 x 15 x 3

Face Pulls
50 x 15 x 3

[DCR]

Bench Press
175 x 12
225 x 12
275 x 7 x 2
285 x 6 x 2
295 x 4 x 2
315 x 2 x 2
320 x 1

What gets me about your bench never is the top single, but the absurd work up during which, among other things, you hit two sets of 7 with a weight that I can hit for a single. (Maybe a double with a gun to my head. Maybe.) Is there anything in particular about your training that you credit for your bench strength, or too many variables / too long a period to do so?

[Renascent]

Bench Press
175 x 12
225 x 12
275 x 7 x 2
285 x 6 x 2
295 x 4 x 2
315 x 2 x 2
320 x 1

What gets me about your bench never is the top single, but the absurd work up during which, among other things, you hit two sets of 7 with a weight that I can hit for a single. (Maybe a double with a gun to my head. Maybe.) Is there anything in particular about your training that you credit for your bench strength, or too many variables / too long a period to do so?

The recent rep-PRs at 80% and up were probably due to increases in my caloric intake.

Straight-arm pulldowns and rope pullovers helped with figuring out shoulder extension with better control. Mid/lower trap stuff helps with being able to pack my shoulders into the bench and maintain retraction long enough for a more stable setup throughout a set. Leg drive is always easier for me when I'm diligent about keeping glute-focused movements in rotation.

I think I just got used to the volume over time, though I'm only benching once a week now (which is probably helping too).

[DCR]

Bench Press
175 x 12
225 x 12
275 x 7 x 2
285 x 6 x 2
295 x 4 x 2
315 x 2 x 2
320 x 1

What gets me about your bench never is the top single, but the absurd work up during which, among other things, you hit two sets of 7 with a weight that I can hit for a single. (Maybe a double with a gun to my head. Maybe.) Is there anything in particular about your training that you credit for your bench strength, or too many variables / too long a period to do so?

The recent rep-PRs at 80% and up were probably due to increases in my caloric intake.

Straight-arm pulldowns and rope pullovers helped with figuring out shoulder extension with better control. Mid/lower trap stuff helps with being able to pack my shoulders into the bench and maintain retraction long enough for a more stable setup throughout a set. Leg drive is always easier for me when I'm diligent about keeping glute-focused movements in rotation.

I think I just got used to the volume over time, though I'm only benching once a week now (which is probably helping too).

Glad that I asked - this is good food for thought, particularly regarding the back work. I used to do a fuckload for back, and credited it (most especially barbell rows) for my not as strong as yours but stronger than the average bro's bench press, but over the last year sidelined it (1) because my back was "jacked enough" and (2) to prioritize biceps. A rethinking may be in order, which incidentally would line up with my recent thoughts about screwing weak point training and going ham on one's strengths.

[hector]

Bench Press
175 x 12
225 x 12
275 x 7 x 2
285 x 6 x 2
295 x 4 x 2
315 x 2 x 2
320 x 1

What gets me about your bench never is the top single, but the absurd work up during which, among other things, you hit two sets of 7 with a weight that I can hit for a single. (Maybe a double with a gun to my head. Maybe.) Is there anything in particular about your training that you credit for your bench strength, or too many variables / too long a period to do so?

The recent rep-PRs at 80% and up were probably due to increases in my caloric intake.

Straight-arm pulldowns and rope pullovers helped with figuring out shoulder extension with better control. Mid/lower trap stuff helps with being able to pack my shoulders into the bench and maintain retraction long enough for a more stable setup throughout a set. Leg drive is always easier for me when I'm diligent about keeping glute-focused movements in rotation.

I think I just got used to the volume over time, though I'm only benching once a week now (which is probably helping too).

I’m about 20 years into a dirty bulk. Sadly, at least for me, the calories aren’t enough to boost the reps much.

[Renascent]

...screwing weak point training and going ham on one's strengths.

In the spirit of this line of thought, I neglected to mention that I suspect overhead press volume has also helped my bench progress over the years, though maybe less so nowadays since I'm doing that no more than once a week as well. I think my anterior delts are smaller than they were two years ago, but I don't really care.

The dedicated back work stuff was in response to some weaknesses and movement deficiencies that came to the fore about five years ago after I swore off rows. I do tend to lean into my "strengths," so to speak, by doing mostly the same movements pretty often, but I often end up lamenting how little time is left for addressing some of the weaknesses that are holding me back.

I’m about 20 years into a dirty bulk. Sadly, at least for me, the calories aren’t enough to boost the reps much.

At this point, I'm still adjusting to life as an alleged 200-pounder, since all of this is still new. I think my head has gotten bigger, though that could be age. I think I need to buy new work shirts again soon, which I always resent doing (I just hate spending money on anything work-related, except for pens). And my scale is unreliable (one day it said 200 lbs, then 208 about three days later, and the damn dial moves too far past zero once I step off).

I'm not sure when I'll abort the "bulk." I am knocking on forty, and stress already does enough of a number on me, but so far it's been fun pushing a few lifts beyond my comfort zone and thinking, "Oh, so this is why the drunk Texan dude kept telling people to fatten up -- it makes the weights go 'yeet!'"

I'm also considering a change of scenery at work, so I won't be able to scarf down chickpeas and almonds behind a desk forever.