Rich's powerlifting log - Page 21 - Health and Fitness Forum

Thanks! Yes, I've been happy with SBS. Twice-weekly squats and deadlifts were fine for me for a couple of months to jumpstart gains, but once per week has been far more sustainable.

Quote:

Originally Posted by Renton555

Excellent work dude.

Thanks!

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02-23-2021 , 01:22 PM

#503

lozen

Carpal \'Tunnel

Join Date: Mar 2005 Posts: 24,792

damn serious back squat # congrats

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02-23-2021 , 01:30 PM

#504

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks!

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02-23-2021 , 04:23 PM

#505

BrianTheMick2

Long way to go and a short time to get there.

Join Date: May 2012 Posts: 19,410

Opposite of sarcopenia in this thread. Good job

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02-23-2021 , 04:32 PM

#506

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks Brian! Yes, not on the down slope just yet.

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02-23-2021 , 04:39 PM

#507

bwslim69

I'm a Diva, Bruh

Join Date: Oct 2009 Posts: 24,927

Sick squat...I'm dreading doing 250 later today...lol

Quote

02-23-2021 , 08:31 PM

#508

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

2/23/2021

Bench press: 45x8, 135x8, 185x3, 245x1, 275x1
Sling shot bench press: 275x3, 315x1 (tied PR)
Push-ups: BWx87 (PR)
Triset:
Hammer curls: 30x20
DB rolling triceps extensions: 30x10
DB fly: 30x20
Bike ride: 3.5 miles

SBS: B-w4d2

The 275 lb bench went up fine, so I tried for a double and just missed. My goal will be to get more reps at 275 lb before going higher, as I'm now lifting enough where I could reinjure a pec. Both pecs feel fine and I'm not too worried, but there's no reason not to get to a triple before increasing.

Last edited by Rich Muny; 02-25-2021 at 07:32 PM.

Quote

02-23-2021 , 08:35 PM

#509

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Quote:

Originally Posted by bwslim69

Sick squat...I'm dreading doing 250 later today...lol

Thanks!

BTW, the dread never goes away.

Quote

02-24-2021 , 08:52 AM

#510

river_tilt

old hand

Join Date: Apr 2006 Posts: 1,969

Nice squat! 87 push ups is kind of impressive as well.

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02-24-2021 , 05:14 PM

#511

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks!

Hoping to get to 100 pushups.

Quote

02-24-2021 , 08:04 PM

#512

feel wrath

The Situation

Join Date: Nov 2010 Posts: 29,863

Quote:

Originally Posted by Rich Muny

Thanks!

BTW, the dread never goes away.

not that I could do either, but I think I'd dread the 10 ball on 305 more than the 1RM on 435.

congrats on the PR

Quote

02-24-2021 , 08:05 PM

#513

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks! Yes, the tenth 305 lb rep was harder than the max single. LOL.

Quote

02-24-2021 , 09:27 PM

#514

feel wrath

The Situation

Join Date: Nov 2010 Posts: 29,863

Quote:

Originally Posted by Rich Muny

Thanks! Yes, the tenth 305 lb rep was harder than the max single. LOL.

when I was going through my Rip phase and was also a frothing crossfitter, I used to finish back squat sessions with a set of 20. I think Rip's comment was 'pick what you believe to be a weight for a 10RM and then do a set of 20 with it'

I can't remember what my heaviest weight was for the set of 20, maybe 230 or 240 or sth but I do remember the sets taking over 3 minutes and basically being close to tears by rep 12 or whatever. Definitely character building stuff...although probably not that sensible and tough to recover from

Quote

02-25-2021 , 07:27 PM

#515

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Sounds brutal. I definitely didn't have ten more reps.

Quote

02-25-2021 , 07:31 PM

#516

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

2/24/2021

Bike ride: 3.5 miles

2/25/2021

DL: 135x5, 225x5, 315x1, 385x5x4, 285x3x6 (EMOM)
Sumo DL: 225x3, 275x8x3
Pendlay row: 135x5, 205x10x3

SBS: D-w1

Quote

02-26-2021 , 06:35 PM

#517

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

2/26/2021

Bench press: 48x8, 135x8, 185x3, 230x5x4, 245x3
Sling shot bench press: 245x3, 285x3
Dips: BWx31, BWx33x3
Shoulder press machine: 3 sets
Triceps pushdowns: 3 sets
Pull-up: BWx10
CG pull-up: BWx10

SBS: B-w1d1

Quote

02-27-2021 , 09:11 PM

#518

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

2/27/2021

Bike ride: 14.3 miles (730 kcal)

After a few tune-up rides, I'm back to my once-typical distance. It's a somewhat hilly ride on my mountain bike with street tires, which I leave in top gear the entire time. It's for exercise, so no need for a more efficient setup.

Quote

02-28-2021 , 07:25 PM

#519

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

2/28/2021

Squat: 135x5, 225x5, 275x3, 335x7, 335x5
Leg press: 360x5, 630x12
Hanging leg raise: BWx12x2

SBS: S-w1

I was still sore from yesterday's bike ride, but I figure a lesser squat day plus getting back on the bike beats a squat day by itself.

Quote

03-01-2021 , 04:01 PM

#520

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by Rich Muny

2/18/2021

DL: 135x8, 225x5, 315x3, 365x1, 415x1, 465x1 (conventional PR), 485xf
StairMaster: 0:20:00

SBS: D-w4

The 465 lb deadlift went up without any issues. I'm down 15 lb in bodyweight from the video I posted a couple of months ago. My bench is down a little but my deadlift benefited (not just in amount of weight...it's easier getting into position and executing the lift).

Quote

03-01-2021 , 05:28 PM

#521

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

Thanks!

Quote

03-01-2021 , 09:08 PM

#522

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

2/27/2021

Bike ride: 14.1 miles (722 kcal)

2/28/2021

Squat: 135x5, 225x5, 275x3, 335x7, 335x5
Leg press: 360x5, 630x12
Hanging leg raise: BWx12x2

SBS: S-w1

Last edited by Rich Muny; 03-03-2021 at 04:44 PM.

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03-02-2021 , 09:18 PM

#523

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

3/1/2021

Bike ride: 14.1 miles (711 kcal)

3/2/2021

Close grip bench press: 45x8, 135x8, 185x3, 225x11, 225x9, 225x8
Sling shot close grip bench press: 225x5, 265x9
Push-ups: BWx88 (PR), BWx47
Triset:
- Hammer curls: 25x30
- DB rolling triceps extensions: 25x30
- DB fly: 25x20

SBS: B-w1d2

Last edited by Rich Muny; 03-04-2021 at 10:12 PM. Reason: added 3/1 bike ride

Quote

03-03-2021 , 04:39 PM

#524

Rich Muny

Former PPA President

Join Date: Apr 2005 Posts: 28,010

3/3/2021

DL: 135x5, 225x3, 315x1, 425x1, 475x1 (conventional PR), 405x3, 315x3x6 (EMOM)

SBS: D-w2

Today wasn't a programmed max day, but I felt good and gave it a shot. The downside was that it was a grind and sapped me of some energy for the rest of the workout, but so be it. FWIW, I'm 15 lbs. lighter than in my last (10/24/2020) deadlift video.

Last edited by Rich Muny; 03-03-2021 at 11:44 PM.