Thanks!

At the gym, someone younger than me was blaming his age for his lifts (apparently thinking I was the younger one). I agreed with him, which slightly annoyed him, then commented that he shouldn't worry about his youth and inexperience, and that once he's my age he'll have more work under his belt.

3/4/2021

• Bike ride: 9.8 miles (488 kcal)

I got my COVID shot today (I'm anti COVID tyranny, not anti-vax). Fortunately, I had no side effects and got my bike ride in. Unfortunately, I ran out of sunlight and had to cut it a little short.

Chest up!



LOL nice

That DL pr is like 1.25x bodyweight, right?

Good job

Thanks! Will do.

LOL It was actually over 2x.

Awesome PR!

Thanks!

3/5/2021

• Bench press: 45x8, 135x8, 185x3, 230x5x2, 245x3x3
• Sling shot bench press: 245x3, 285x3
• Dips: BWx34 (PR) x4
• Shoulder press machine: 2 sets
• Bike ride: 13.6 miles (638 kcal)

SBS: B-w2d1

3/8/2021

• Squat: 135x5, 225x5, 275x3, 355x5, 335x5
• Leg press: 360x5, 630x12x2
• Bike ride: 14.1 miles (701 kcal)

SBS: S-w2

3/9/2021

• Close grip bench press: 45x8, 135x8, 185x3, 235x6, 225x6x3
• Sling shot close grip bench press: 225x6, 275x4
• Push-ups: BWx100 (PR), BWx51, BWx41
• Bike ride: 14.0 miles (701 kcal)

SBS: B-w2d2

3/11/2021

• DL: 135x5, 225x3, 275x1, 335x3x6 (EMOM)
• Sumo DL: 335x4x3
• Pendlay row: 225x8x2

SBS: D-w3

3/12/2021

• Bench press: 45x8, 135x8, 185x3, 245x2, 235x3x2, 250x1, 245x1x2
• Sling shot bench press: 245x3, 275x2
• Dips: BWx36x4 (PR)
• Shoulder press machine: 3 sets
• Bike ride: 13.7 miles (634 kcal)

SBS: B-w3d1

damson.gif

100 push-ups is pretty good. Don’t think I come close to 100 despite a decent bench. Even more impressive is you do them after CGBP and ss bench

Yeah but it's just a waste of time. Have no clue why somebody would take pushups to failure once they can do more than 20. I mean just elevate your feet and hit them for 20 reppers. You will get the extra plus of hitting the upper pecs for vanity. Or even better just do archer pushups, even my man Muny won't be able to get 10 per side.

Bike rides are a great way to keep up cardio while getting in good leg work IMO.

Thanks!

I started doing them during lockdown. I'm now on a Greg Nuckols plan that prescribes a few sets to failure on CGBP day, so it works out.

Nuckols like to mix up rep ranges in his training plans, starting with low(ish) reps for work sets, of course. That's where strength gains come in. Higher rep stuff comes after, if on the same muscle group. In this instance, doing something for fewer than 10 reps would just be another low rep exercise, which is fine but is not what is being sought in the programming. And, if it were, I'd probably just do a JM press or something like that.

I think this is a situation where Nuckols is clearly smoking the herb. Obviously not going to disagree much with an expert, and I do consider him an expert. But at the same time I also consider Schoenfeld an expert and he programs 15-20 reppers for the lactate explosion gains. Maybe 25 reps is okay, but 100?!!! That's like me squatting just the bar for 200 reps. Why would anybody do that?

Ignore, elevate the feet and see those upper pecs blow up.

I think a lot of data is coming in to suggest that the longstanding axiom of having to train sub 20 rep range or >60%1RM approaching failure in order to gain muscle and strength is just not true. I'm not sure that a 100 repper is ever optimal as a slot in a program but it wouldn't completely surprise me to find out that it was. I do know that if you so a 50 repper of walking lunges you will be debilitating sore the next day 9 times out of 10. Not that soreness is any great indicator of future gains but it's a decent indicator that homeostasis was disturbed.

Interesting comments. I figured I'd try something I never did in training before...high reps to failure. Maybe there are some newbie gains to be had for something different. Anyway, I think anything to failure will result in growth. It's just a question of if it's optimal.

3/15/2021

• Squat: 135x5, 225x5, 315x1, 345x5
• Leg press machine: 4 sets x 20

SBS: S-w3

On the discussion of high reps, Louie Simmons advocates high rep (like ~100) tricep extensions as assistance work after the heavy work. Looks like Nuckols likes high rep work sometimes too.

I've done some high rep stuff for triceps and also for hamstrings. It gets the blood flowing through the area. Its good for rehab and prehab imo. I did a hell of a lot more than 100 reps for a while. I did light band hamstring curls for 5 minutes straight for several weeks. Its definitely helped get my last hamstring tear healthy.

I agree partially with you loco, as far as making high rep work the meat & potatoes of your program, not so good. And I like your idea of incline and other pushup variations. I love loaded pushups with chains, bands, straight weight, on blast straps, chaos pushups, etc. But doing high rep work at the end after doing other pressing stuff is good imo.

There's a time and place for lots of different stuff in good programs.

And Rich, 100 pushups in one set? That is impressive.

Good stuff Cha...thanks for sharing.

3/20/2021

• Bench press: 45x8, 135x8, 185x3, 230x4, 225x5x3, 240x2
• Sling shot bench press: 240x3, 275x2
• Dips: BWx40, BWx41 (PR), BWx40, BWx35
• Shoulder press machine: 3 sets
• Pull-up: BWx10

SBS: B-w1d1
Thanks. As I continue my cut, my bench is a bit lower, while bodyweight stuff like dips and pushups improve. I'm getting weaker and stronger at the same time. LOL.

3/21/2021

• DL: 135x5, 225x5, 315x1, 385x5x4, 285x3x6 (EMOM)
• Sumo DL: 285x8x3
• Ab wheel: BWx15x2
• Bike ride: 13.8 miles (680 kcal)

SBS: D-w1