His beginning of log nudes say yes.

Not a fan of work outside the forum, look at the EV dumpster grease fire. But this guy still PRing. The people will speak, my vote is nay.

Well I am here to stay, barring any injury bull****. Gotten pretty obsessed with it. Not going to be very shredded at the end of the year but just focusing on improving lift #s. Cut will prob happen around 190.

Lol not that I am trying to prove anything. Although who wouldn't want the coveted Golden Loco™??
Actual lbs lifted for 1RM: 1025, 10 months, my first logging of SS:



Yeah I am kinda bummed about the push #s. I meant to update earlier about the shoulder... I woke up with some soreness in my shoulder where I was feeling it before. Pic below where it is. I tried super hard to get everything right the other day in Bench.
It really doesn't seem like a ROM thing, as the DBs I've been doing as substitute get similar ROM.

I guess I'm going to just keep studying what might fix it, and focus on OHP as my strength upper push movement.

Where should is suck:

Shoulders down and and back. Down and back, for most upperbody lifts. Do face pulls and maybe some rotator cuff stuff. Problem solved.

Light recovery day,

YTWML 2x8 or something, shoulders were pumpyyyy

DB 5x6x60
Chins NG, 4x10xBW
OHP 5x5x105
Rows 4x5 155 ss T.EXT 4xRPE7
Cable pulls 4x10 ss Cable flys 4x10

It is possible my shoulders have been too high (closer to head) and not down as I guess I've just been focusing on getting them retracted. Not giving up on BN! Gonna do these YTWL's and study form/practice very light and give in another go in a month.

10/12
climbed

10/13
climbed outside, was an absolute swamp but cold temps incoming.

SQ light weight
etc.

Your lowerbody lifts and pulls are amazing, nice work.

My shoulders always hurt on bb bench press until I took 5 months off of full rom heavy work and just did board presses. I would warm up normally then just put a 3board or half a foam roller, or jam a taped up piece of thick towel under my shirt for all my work sets. Came back and my shoulders felt better than ever and I didn't even improve my form that much.

Thanks man.
That's good to know and gives me some hope! During your 5mo break did you DB flat press to similar ROM as you were benching before?

Yes, but no dumbbell variation has ever given me shoulder problems. If you are worried about dumbbell pressing, I guess you could just do them with a neutral grip.

Yeah same here, barbell benching is literally only thing that my shoulders get angry about. But if DB flat benching doesn't bother them shouldn't it not be a ROM thing?

------------------------
10/16
Deload over.
DB press flat, 70x8, 5x5x75
Chins, 12,8,7, on a different bar, didn't go well.
DB press incline, 4x6x55
lateral raises 3x10x15
rows sup, 5x6x165
OHP 135 2,2,3
Dips, 3x5xbw+45 ss cable pulls 3x10x170

Felt great. No elbow problems.

----------------------------

Some nice temps so later in the day went outside to a place called Zahand for some night bouldering.
It took us a while and lots of effort to come up with a beta that worked for Razor's Edge v6. The video below is starting 1 move ahead. Tried it again from the beginning and goofed my leg positioning up on the final throw, which is the crux. Was gassed out after that. So it's not quite sent but it should go down fresh next time pretty smoothly. Very cool line and place.





Some other shots of my buddy on a different problem on the boulder. He took down this tough v5 (shut me down) that has this weird compression-y press out. Was pretty spectacular looking with the lights.

10/7
SQ 5x5x290, RPE8,8,8,9,9.
Felt heavier than I wanted, core was sore from climbing and was having trouble getting a solid brace. Was second guessing form, just blah. Elbow 3/10. Lower back 4/10.
DL, 315x5, 2x5x365.
Some autist who works there a few hrs a week, wasn't on shift, came up and was being all spastic and cussing about how loud it was and that I was dropping the weight. I showed her the video I recorded luckily...Wasn't dropping the weights. I said a manager can come tell me if I'm causing a potential structural problem, if it's the noise then gtfo. She pissed off. I tried to lower them even slower. Idk it erked me and got me out of the marginal zone I was in already.
Put my head back down and finished the last set and accessories. Really can't wait for the day I can build my own home gym. Lifting in a climbing gym is further annoying because almost everyone is a lift-tard and it's difficult to be around such complete incompetency. Whatever.

Leg ext 3x12x14th-pin ss GHR 3x10,10,8xbw+20lb
Leg curls 3x9x14th-pin

If you have the means, I highly recommend it. Not having to deal with the buffoons who work at a gym is one of the best parts of a home gym.

Need to buy a house first, but yeah!

10/19
OHP 4x5x125 @9,9.5,10,10
Chins NG, 10,10,8,7
DB flat, 5x7x70
Cheat/whatever rows 4x5x205
Dips 3x5,4,4 x bw+55lb
Facepulls ss cable flys crossover 3x10
DB lateral raises 3x8x20 ss Lat PD w handles 3x7x120

More climbing videos, good stuff

10/20
SQ 5x5x280, I think the thumb over grip has somehow been causing my from to be off a bit. I don't really get why but the 1st 2 sets were sluggish, went thumb under (keeping elbow in mind elsewhere) and the last 3 sets were much more cruiser, better speed, and more balance.

DL, 315x5, 385x5, 425x3 First one blasted off the floor, like surprisingly quick.

Leg Ext 4x10x145
Leg Curl 3x12x130

My other gym (hey it's $15/mo and 24hr) didnt have GHR. Go to this one to workout with my buddy.

Elbow: 1/10 if that.

Thanks man.

Here's 2 more from Wednesday. One is of my gf which was her first outside v3. Legit no gimmicks outside 3, quite proud of her. Other one of me was this dyno line I noticed, not in the book. Tops a bit sloppy, the line to the left is a v3, I'd give the dyno a 3 ish.

10/22
Thinking I want to have 3 days for upper.
DB flat, 4x6x75
DB overhead 4x8x45
Chins, 10,10,10,8
Ab rollout 4x5x135 ss YTW 2x210
Cable flys

Nice, dynos always look so wicked

I've never bouldered outdoors, is it better than in a gym?

Yeah imo it is. I train inside for the goal of sending harder outside. It's nice being outside, the boulder's are often really cool looking, there's more options for different betas but also challenging to read a problem. You also have more faith in a particular problem's grade and it's not going anywhere.

---------------------------

10/23

SQ 6x4x300,
DL 5x315, 3x405 (sluggish), 2x5x365
Leg EXT 3x10x15th-pin ss GHR 3x6xbw+25

Still thinking about how to optimize my training/program. I want the volume and I think the first 3-4 sets of SQs were where I want RPE, but the last 2 the RPE prob is slightly too hard.

If a dyno is what you did in that last vid, agreed wicked looking! Have never climbed but am a recent fan of prana pants so I feel like if I just had some finger/grip/forearm/upper/lower body strength plus some skills I'd be a natural. Sick stuff in this thread overall, great work.

actually lower body strength is harmful for your climbing. you don't need it, and the muscles are more weight to haul up. i read somewhere elite climbers pay guys to haul their gear to the rock, so they don't get stronger legs (more weighty)

and yeah, sick dyno, jelly

Thanks man, you should definitely try it! I got hooked pretty quick.

Yeah I've got plenty of unnecessary weight in my lower body for climbing purposes. It's an OK sacrifice though. My fingers have ultimately responded pretty well to the weight gain (took a while though) and I think they're as strong now at ~185lb vs before at ~150lb. I've been surprised at how fickle the chin-ups/pulling strength has been in relation to + weight, it's taken a big hit in terms of # of reps. Ultimately I think it could all bode well down the line when I get leaner. Long game plan though.

What are you up to these days with lifting/climbing?

do you sport (/lead) climb too? weight's apparently a bigger factor there

i'm lifting twice a week and climbing 1-3 times, works out pretty well. going to mallorca for climbing a week from now, pretty stoked

10/24

OHP 6x4x115
NG Chins bw, 10,10,10,12
DB flat press, 4x5x80, 9x65
Sup rows, 4x8x165
Horizontal pulls 4x10x130 ss Cable cross flys 4xRPE8

Almost got the GTO program dialed

That sounds dumb. Like hiking up a trail (I assume that's what they do to get to the rock?) with a couple extra pounds is going to make your lower body blow up? Lol.

Also strong legs =/= big legs