Wanted to make sure I wasn't pulling an EVgonnaEV on the ROM.

This ties PR, but I am 10 pounds lighter now. So this is the PR



Very surprising that this must all be coming from incline bench. In the last year I have gone from 160 11.8% on the Fitbit scale to 160 13%. And it makes sense, don't even lowerbody like a man anymore.

How much would I press if I gained 80 and caught up to Cha? 185? 205? Two wheels?!!!!

I read it somewhere too, forgot where. Maybe McGill, something something about unilateral.

But I also have read of credible powerlifters coming off back injury dumping backsquats sometimes and RFESS. Blah, it's babyweights.

loco,

Lol sample size, but my experience with OHP/incline operating synergistically mirrors yours; I'm pressing more relative to my bodyweight than I ever have before, and I'm not so far off from being absolutely stronger too.

Incline is a great exercise.

Nice, that's nice.

Oh yeah, that too, obviously!

Wasn't full extension. EV would be (is?) proud. Good job.

Actually I can see it now, my left arm is in the mirror. I think I missed lockout by a 1/8 of inch.

Good eye bro.

Not worried about it, that's not a sticking point. Plus I left more pounds on the table, probably had 170. Going to save that so I can PR later this year when I turn 40.

Man that reminds me of my biggest PR regret. I squatted a 305 grinder at the mock meet but two months later I was crushing 305 in the gym. Lots of speed but I was saving the 2x bodyweight squat. I knew 315 was a lock but 325 was going to be a grinder so I just "saved" it.

Never got a chance to do it. Game over. It's still "saved" though in 37 year old loco. Brutal. I really think I can come back to powerlifting with some help, I feel 100%. But why? Why? Am I going to be 65 one day and regret not hitting 1000lbs @165 as a 40 year old?? I think I am.

I train to maintain now. And there is something very depressive about that, especially when you know T is going straight down and thus it will soon no longer be maintaining but instead withering away.

At 37, there's plenty of time to get strong(er) still.

You're ****ed by 39 though

Nice press

It took me >25 years to build this muscle without being fat. Getting to 240 without tons of drugs would be easy if you stuffed yourself with processed carbs every day, but getting fat isnt going to help you move weight.

So I went on vacation and I had 12 drinks per day. And that's me counting, probably 15 without counting.

I slacked on my rehab exercises and my back started hurting again. But since I stated them back again it's been great. Today I even deadlifting 255x5 and it flew like a booger and felt great. So gotta keep at it with rehab. And rehab is 90% learning to hinge correctly (face the wall deadlifts and squats, swings, sumo, core training especially multifidus).

Do you even loco? Fatness helping you move weight is like one of loco's fundamental theories of body comp.

What exercises were you prescribed to target the multifidi?

I am making up my own rehab from the Lock articles. That's what he does, he jacks up people's multifidus. He has one MRI that has tons of slabs of beef around the erectors, says it was swings.

Unfortunately can't put sensors on the lower back muscles and expect good accuracy. So I just do the Lock exercises + multifidus activation found on YouTube.

Here is the latest Lock article, guy is awesome.

https://kabukistrength.com/evolution_low_back_pain/

Not sure why guy like downtown is not all over this guy's articles. When I do his exercises, I feel 100%. He wont take me as client though unless it's in person.

Cool, thanks. Not that I have a need for it but I am just more aspy curious.

I can understand and respect that. ****ty rabbit hole of taking on online clients left and right not knowing whether they're going to truly follow everything or not and then feel like its a wasted effort, even if he still is getting paid.

I had a pumptacular upperbody today


Chins (32s tut) 5x8
Tbar rows 6x6-8 90lbs added
Cable row 3x8
Military press 4x4 135
One arm incline press 3x8 70s
Reverse machine fly 3x12
Abs

I do that like 2-3 times a week. But then I go on vacation and I drink weaselian amounts.
Right now I am at lifetime peak upperbody push muscles. Unfortunately, upperbody pull and lowerbody not at peak.

I have made solid anti rotation gains. About a year ago I could only 1arm flat dumbell press 50s. Today, these 70s flew, on an incline.

3 upper body days, 1 lower body day a week? Story checks out.




Anyway, I've found the key to not getting hurt from squats and DLs. Just stay at or below 2/3 plates and you're set for life!

Time to visit upside downland, locobro.

Just as an aside, my work is smack bang in between the gym he is associated with and my boxing gym. Seems like a no brainer.

It seems to correlate a lot with what I actually do? If you have another article you'd recommend, I'd be happy to read. But he seems more adwordsy than what I usually like to read (e.g. McGill).

Here is the whole collection


https://breakingmuscle.com/coaches/andrew-lock

Yep, he's got a lot of stuff on youtube as well. His lower back rehab worked perfectly for me and I'm basically pain free now. His shoulder rehab for bicep tendinitis caused by horizontal pressing is working a lot more slowly though. Whoda thunk a doctor who EVEN LIFTS gives good advice for people who EVEN LIFT.

9/7
Weight 161.5 lbs

Easy run 3 miles @30min
Swings 3x12 @45
Sumo deadlift 225x5
RDL 135x8
Unilateral leg curl on hammer strength 2x10 @+100
Feet forward smith squat 2x8 @155
Calves 4x8
Ab wheel 3x10


First lower body workout in three weeks. Sickening. The only good news is that all hiking I was doing kept up my cardio levels somewhat. Run was super easy but felt a little plantar pain that originated from the hiking.

What do you think of smith squats? Do they deserve the hate? Or are they just a better version of leg press/hack squat?

Pros
Perfect bar path
Variable foot position

Cons
Increased knee shear forces
Loss of stabilizers

However there is scientific literature on how loading and foot position can minimize those shear forces.

I am running out of quad exercises after the back injury. Still very scared of front squats. These foot forward smith squats are quadtacular and buttwink is nonexistent. I really think only front squats are better for quads.