Another SS log - Page 25 - Health and Fitness Forum

OHP 28p w1d2
13x85
3x10x85
TM: 120->125
Pretty sure I'm leaking a ton here, seems like the rest of the forum is on the verge of bw press

FS 28p w1d2
9x145
3x6x145
TM: 180->185

circuit

seated curls bfr 30x30, 30x20
rolling tricep extension 20x30, 30x20
flys 2x30x30

Quote

10-03-2018 , 11:43 PM

#602

TooCuriousso1

Golden 2017

Join Date: Jul 2008 Posts: 6,711

Add in a few sets of 1-3 rep range and see how it goes. I also under predict my 1rm for OHP on anything >5rep stuff fwiw. You're not that far off. Bet you can get to 90% bw or close on your cut, which is where I'm at atm.

Quote

10-05-2018 , 12:28 PM

#603

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Quote:

Originally Posted by TooCuriousso1

I hope you're right! Based on where I plan to be that would be a 135 press at the end of my cut. I'd be ridiculously happy to get that. Maybe I'll swap OHP and Incline t1/t2 next cycle.

GPP day2
25min 129bpm 206cal
abs/grip

Quote

10-06-2018 , 10:20 PM

#604

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

HBBS 28p W2D1
4x3x210

Pullups
4x6xbw+12.5

BB Rows LP
2x5x95, 1x10x95
Extra wide false grip, no momentum

chins x8

Quote

10-07-2018 , 02:41 PM

#605

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

week 1 cut
2020 cal
162p
158lb

Quote

10-09-2018 , 12:44 AM

#606

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Incline bench w2d1
2x5x115
5x3x120

Pullups w2d2
7xbw
5x3xbw+20

Fat grip chins
9xbw

Barbell row lp
2x5x105
1x10x105

overhead extensions 3x8x20.5
db incline 3x8x90
facepull 3x10x17.5

Quote

10-11-2018 , 12:12 AM

#607

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

OHP 28p w2d2
10x90
8x90
3x7x90

FS 28p w2d2
6x155
3x4x155

circuit

seated curls bfr 2x30x30, 30x20
rolling tricep extension 3x30x20
flys 3x30x30

pullups 7x4xBW

Quote

10-11-2018 , 03:05 PM

#608

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Climbed again today. I think it will be good to have some athletic hobbies beyond just moving weights. Immediately obvious to me how tight my calves are. Felt the same playing football.

Beat a v2 that I failed last time. Couldn’t do any other v2s. Could do most but not all the v1s. Really struggle with finger grips

Quote

10-14-2018 , 01:30 AM

#609

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

HBBS 28p W3D1
3x1x225

Feel pretty good about form here, nothing really that I can notice. Maybe get the elbows in a bit more and perhaps going too deep. Next time will take vid in portrait.

Pullups
4x6xbw+15

fat grip chins x9

SLDL LP
3x8x160

BB Rows LP
2x5x115, 1x9x115

Standing Calves 3x20

Week 2 cut
1924cal
147p
156lb

Quote

10-14-2018 , 07:04 PM

#610

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Gpp 1

25 min 129 bpm 291 cal

15 minute super set
Hammer Curls 55x50
Planks
Farmers walks 80 4/3/3/3
Triceps push down 48x32.5

Quote

10-15-2018 , 09:58 PM

#611

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Incline bench w3d1
3x3x125
3x1x135

Poor comet got shaved

Pullups w3d2
8xbw
5x3xbw+22.5

Fat grip chins
10xbw

Barbell row lp
2x5x120
1x9x120

overhead extensions 3x8x22.5
db incline 3x8x100
facepull 3x10x22.5

Quote

10-18-2018 , 12:06 AM

#612

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

OHP 28p w3d2
8x95
4x6x95
1x5x95

FS 28p w2d2
4x165
3x2x165
TM:182->185

circuit

seated curls bfr 2x30x30, 2x30x20
rolling tricep extension 4x30x20
flys 4x30x30

pullups 13x4xBW

Quote

10-19-2018 , 12:24 AM

#613

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Gpp 2

25 min 132 bpm 305 cal

plate hold 3x20sx45
finger curl 3x20x50
wrist curl p/s 3x20x30

surprised at how bad my wrist mobility is, ROM maybe 5 degrees

plank 2min
cable crunch 3x20x37.5

Quote

10-20-2018 , 07:13 PM

#614

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

HBBS 28p W4D1
1x250
Fx255

Ah so sad, thought I was going to get 260 today conservatively. 10 months or so from an easy 260 on the bridge. Granted this is high bar, during a cut, and didn't sleep much last night, so not crying too much about it just disappointed.

Pullups
4x6xbw+17.5

chins x10 @8.5

Week 3 cut
lost the count a bit but progressing. Will get back on track starting tuesday
155lb

Quote

10-20-2018 , 07:20 PM

#615

Montecore

RPElf = +EV

Join Date: Mar 2011 Posts: 82,126

Do you bury all your HBBS as deep as that 250? That was way past parallel, no?

Quote

10-20-2018 , 07:51 PM

#616

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Quote:

Originally Posted by Montecore

Do you bury all your HBBS as deep as that 250? That was way past parallel, no?

I've always squatted as deep as psychically possible, used to barely hit parallel, only recently that has gotten pretty deep. With the sticking point so high up I kind of assumed the depth could only help build momentum, but maybe I'm wrong.

Quote

10-20-2018 , 10:34 PM

#617

TooCuriousso1

Golden 2017

Join Date: Jul 2008 Posts: 6,711

Oh dude deep HB @ 250 >>>> parallel LB @ 260. Esp on a cut too. NJ!

Quote

10-21-2018 , 12:35 AM

#618

Renton555

Pooh-Bah

Join Date: Jun 2012 Posts: 5,905

Looks a lot like my 127.5 vid. I think maybe both of our issues is having the knees drift back killing our quad drive.

Quote

10-22-2018 , 09:09 PM

#619

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

I guess the weak squat is not as big of a deal as I thought. I'll try pushing the hips forward next time.

Incline w4d1
5x3x105

Pullups
9xBW
5x3x25

chins 10xBW

Barbell rows
3x5x95
Couldn't get 1 clean rep at my intended 3x5 of 125

overhead extensions 4x8x17.5
db incline 4x8x80
facepull 4x10x17.5

A bit more volume than the program but **** deloads

Quote

10-24-2018 , 10:44 PM

#620

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

FS 28p w4d2
1x185
1x190
1x195

incline 28p w4d2
Fx155
Fx150

circuit

seated curls bfr 20x50 15x50 20x40
rolling tricep extension 20x40 15x40 20x24
flys 20x50 15x50 20x40

pullups 15x5xBW

Quote

10-24-2018 , 10:46 PM

#621

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Quote

10-29-2018 , 12:24 AM

#622

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

4 days with no lifting. I guess for the holiday season I should switch to MWF as main days

climbed today

Able to do about half of the v2s now, a lot of the v3s are way out of reach due to grip/finger strength but have a couple I think I have a shot at next time

V2:

V3:

week 4 'cut'
total fail at counting
157lb

Quote

10-29-2018 , 10:14 PM

#623

TooCuriousso1

Golden 2017

Join Date: Jul 2008 Posts: 6,711

Nice dude, your grip strength/endurance will improve quickly! I remember how foreign alot of the movements/flagging felt at first.

Quote

10-30-2018 , 12:08 AM

#624

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Quote:

Originally Posted by TooCuriousso1

Nice dude, your grip strength/endurance will improve quickly! I remember how foreign alot of the movements/flagging felt at first.

Also calluses! I'm really tearing up my fingers which is probably not healthy.

How did you learn those techniques? I feel like I'm just doing stuff randomly

HBBS 28p W1D1
5x5x200

Pullups deload
4x6xbw+7.5

BB RDL LP
3x8x165

Quote

10-30-2018 , 01:03 AM

#625

TooCuriousso1

Golden 2017

Join Date: Jul 2008 Posts: 6,711

Yeah tearing skin in the beginning is the worst, but they eventually build to where you almost never tear skin. Meh just climbing a lot, watching/asking other good climbers at the gym. Kinda hard to learn via youtube video but watched those too. I like this series
https://www.youtube.com/watch?v=nkfU...SMbK2tncTrI25r

Quote

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