How much you can do incline varies based on the incline and your anthropomorphic characteristics, but I did a little incline a while ago and I think I did around 3x5x205 or so (I would guess my maximal flat bench for 3x5 is around 245ish at this point). It's also been my experience that I can do a bit more weight on decline than flat bench (although I haven't done decline in a while); I would guess this is because the ROM is shorter due to the decline but I'm sure some of the experts in here can correct me if I'm wrong.

BDL	Press	DL
3x5@235	3x5@145	5x1@280

BDL	Press	DL
3x5@106.6	3x5@65.8	5x1@127

BW 206 93.4kg


RDL - slaughtered

Press - Slaughtered

DL - Slaughtered

Bodyweight - Slaughtered

2SWOLE

RDL vid http://www.youtube.com/watch?v=00khDde9574
DL vid http://www.youtube.com/watch?v=bMaypgYZif4


ilu

Nice lifts! Out of curiosity, how tall are you?

5' 10.5"

BDL	Bench	Chinups
3x5@245	215:4,2, 205:4	9,7,7

BDL	Bench	Chinups
3x5@111	97.5:4,2, 93:4	10,7,7

BW <209 94.8kg

RDL: No big deal here, except these were absolutely murderous on my hands. 100x harder than deadlifts. Haven't found the need to switch grip on DL and it's an absolute necessity here for me. These are a lot of fun, though.

Bench: Pretty fun day for benching. I benched without a spotter like usual, and I really thought I would crush 215. Got pretty winded after the 4th rep and got stuck on the fifth. I call "help" and nobody comes, I say it a little louder, still nothing. I look up and there's a woman sitting three feet from me, doing nothing, and staring right at me. I go
"Yes, you, help me" and then this guy lifts the weights up and reminds me about dumping them off to a side. Woman says "sorry" in that tone of "I now understand why we've never had a woman president" and I carry on.

Second set I get that guy to spot me even though I thought I'd have four or five. Two and he spotted on one side on the third rep. Third set I decided to take 10 lbs off, and go for it. These felt really light and I was thinking I should've only taken 5 lbs off, then I get stuck again. :P

I manage to dump the weights after a bit, and it was really loud. I saw that same woman freak and kinda jump a little and I couldn't help but laugh really hard.

Chins: Was happy to get 7 on third rep. A good amount of WIM.


http://www.youtube.com/watch?v=bN2zGO7x8Uw RDL video, I think these are better?

I've got freaky alien flexibility and maybe this is just near your limit, but I think you can get a lot more ROM out of the RDLs. Good work on the chins, 10 is def solid at your bdwt.

Definitely getting a good stretch from hammies on those. On the third set I might cheat a little bit but not a ton. That said my hamstrings could probably use more flexibility.

BDL	Press	Pullups
3x5@255	3x5@150	7,6,6

BDL	Press	Pullups
3x5@115.7	3x5@68	7,6,6

RDL crushed
Press SLAUGHTER
Pullups gfy

RDLs are definitely getting real tough on my hands, didn't chalk but even with mixed grip it wasn't that easy. I did the press for speed reps and was real happy with how quickly they went up. Not sure why my pullups were so weaksauce, I got to 99% of 7 on the second set and my first set I did real slow, w/e.

BW: >207 93.9kg

Good day!

hips need to keep moving back. you're kind of doing a partial straight leg deadlift.

Would lack of hamstring flexibility be a cause of that? I don't know how flexible you need to be to do these well but I just tried some air RDLs and I don't know how much farther I can really get my ass out

ass farther back requires more knee bend, which releases some tension on the hamstrings. that's why i typed the second sentence. it seems like you're limiting the amount of knee bend, resulting in something between an RDL and SLDL.

Rip's done an RDL vid KP, check it out imo. Wordy as usual but good stuff as usual too. The RDL is described pretty well in SS as well.

That's what Miles linked, he says don't bend your knees much, just keep them unlocked.

That's like the third time this week I've missed something being linked 2-3 posts above me. Old and senile imo.

go to minute 11 in the video. it is very subtle but watch the knee as the hips go back.

and rip says that because the knee bend is not really a voluntary movement and thinking "okay i need to bend my knees more" will result in bad form. it's like the double knee bend in a clean. if you think, "time to rebend my knees," you will fail miserably.

I got it. I played around and it started to make more sense. Basically as the hams tighten bend the knees to get the bar lower/back out more.

Rip should do these videos with people wearing MMA shorts and tanktops, baggy ass clothing isn't helpful for noobs really

Interesting observation, my log goes to page 4 after three days, and after 7 days it's still there.

Anyways, weird day. I was pretty sick and ended up missing something like three workouts because of it. I feel mostly better except my snot still comes out like a slug, and often.

Just did a bunch of stuff to try and work on form and see how weak I'd gotten.

RDL
I did probably 60 RDLs today, maybe less but not a ton less. I think the highest I worked up to was 175, didn't feel very heavy but I worked up a lot of sweat.

Bench
3x5@195

About what I expected, weren't super easy, weren't super hard. Definitely getting 200 next.

DL
Worked up to 245 but I also did 5 at 225 and a whole bunch more, just wanted to get form down since I don't even knows what good form is anymore. Felt extremely easy except I definitely get pretty heavy breathing during them.

Bodyweight

201

Trying to cut? Get sick, it rules.

That's funny, I'm still on page 1

LBBS	Press	Chinups
225:3,3,2	3x5@150	10,9,5

LBBS	Press	Chinups
102:3,3,2	3x5@68	10,9,5

BW: >207 91.6kg

Good day!

My hamstrings were torched from last session and my knees were feeling fine so I went for squats. Worked up to 185 and it felt fine so I put 2 plates on. These felt really great and I had NO adductor pain and didn't have to GM the first bit out. Went for 3x3 because I knew I didn't have 5 in me and I didn't want DOMS in my entire leg.

However, on the third set, going down on the second rep, I hear a noise. A noise I've heard twice before. It's the sound of my underwear tearing, and it's right down my ass crack. But there's an even bigger problem. Because my underwear kept tearing during squats so I've been going commando to the gym for the longest time.

Yup, tore my shorts right up the ass with no underwear on. As I'm coming up rep 2 I look in the mirror to see if anyone behind me heard it. Yep. Female gym employee is staring at me. I'm guessing it wasn't because I squatted 225 or did so with great depth and form.

Snapracked the bar, left the weights on, and rushed to the locker room without the entire gym seeing my ass, bolted home, changed and came back.



Also did some captains chair ab stuff. I don't know any great programming so I just bring my knees up, stick my feet out and go down xAbunch

lol, good job on coming back.

oh yeah forgot, after my 2nd or third pullup same girl came over to tell me(while I had headphones on) to put shoes on.(mid set) They were in locker room so extra pwnage on the pullups. I'm pretty sure I used that ragefuel to do so well.

Shoulda just kept going after you ripped your shorts and shot her a grinning troll face smile when you were done.

1 rep away from "naturally, I finished my set" ITT. Also, my worst gym fear.

RDL	Bench	Pullups
3x3@225	3x5@200	9,8,6

RDL	Bench	Pullups
3x3@102	3x5@90.7	9,8,6

BW: <201 91.1kg

Good day!

Quads were fried, went with RDLs. I wore a black shirt so chalk was out, so I just went for 3x3 since grip was a huge issue. My lower back started getting some sharp pains which is always fun. Hard to say if it's from the RDLs or from the squats on Saturday, as I woke up and my lower back was already feeling not 100%.

Bench: Did very well. I opened my eyes on rep four and he was touching the bar for absolutely no reason so I said "I got it" and did two more. So it's really 5.5. Spotters are gay.

Captain chair. I did 3x5 with legs all the way out and bringing them up as high as I can and holding it. Then I did 3x5 side to side. These make me really sweaty for some reason and they also set my abs on fire. Weird.

Pullups: Was really happy with these. I got very dizzy after the first set but pushed through. After the second set I almost considered calling it a day but that's something a lesser man would have done, so I decided to leave one in the tank.

Bodyweight: crushhhhhhhhhed. No names but tonsssss of people have been PMing me to post updated pics in CK underwear(nobody) so I'll probably do that today.

Also, going to try online dating, I need someone who will push deep elbows in to my lower back.

So where's the beef? I'm all lubed up over here.

I've actually cut down to about 217 (without really trying) so I'm feeling pretty good about that myself.

Most women will jump at the chance to cause you physical pain; I know my wife does.

If that's an offer, I accept!