Weights up, scales down…

[akboom87]

Gym time 5:15 45 minutes

pre workout coffee + pea relief + 4 caps prime XT

10 minutes warmup elliptical

bench
45x10
95x8
135x5
155x5
185x3
205x1 I did 2 reps but the second one was ugly and ass came off bench so no count.
Slingshot
205x5
185x8

close grip bench
135x10

pec dec
120x10x10x10

cable bar tricep push downs
40x25x25

BB shurgs
135x12x12x12x12 (traps are a little sore from deads yet)

neck plate curls
10x10x10x10x10x10
Super set with seated lateral raise
10x10x10x10x10x10

Post workout milk 2 scoops protein + fish oil + vitamin d

will be running prime XT for 2.5 months at 12 caps a day.

this week was wonky with work so it was more of a auto regulated week and testing where I am at strength wise. Next week will fall back to 5 week meso 2 days strength 2 days hypertrophy. Hope everyone has a great Friday!!

 

[Dustin07]

bench
45x10
95x8
135x5
155x5
185x3
205x1 I did 2 reps but the second one was ugly and ass came off bench so no count.
Slingshot
205x5
185x8

I'm a little bit surprised you hit 8 reps at 185 after the top end work but didn't hit 3-5 at 205. I think this is going to break through very soon for you. what's your best 1rm on bench?

 

[akboom87]

I'm a little bit surprised you hit 8 reps at 185 after the top end work but didn't hit 3-5 at 205. I think this is going to break through very soon for you. what's your best 1rm on bench?

I don’t think I rested enough but yeah it was weird on the reps.
My PR on bench is 225 x 3.
Also I really struggle with the bench setup at the gym. The mid position is to low and I have a hell of a time un racking with out getting all out of position. But the top peg is to tall.
If I can set up in the rack I have the best position but that is bery rare to get set up there.

I am slightly frustrated that my deadlift and squat are so far ahead of my bench

 

[Resolve10]

I wouldn’t get frustrated your bench shouldn’t really be right next to deadlift and squat for most people. A mid 200 bench with a 300+ deadlift isn’t something to be concerned over on the bench side.

Edit: unless you mean technique wise, which I also wouldn’t stress everyone has certain things that are tougher to nail down than others. Just makes it that much sweeter when you do perfect them.

 

[Dustin07]

yeah your bench to deadlift ratio seems pretty on point to me. with a 300lb bench my pr pull was 485 conventional last year and 5 or 520 from the rack. If you watch Hyde's work last year, I mean FML, I think he benched that 405 with pulls in the 600s. Seems to me like your ratio there is right in the sweet spot.

technique will improve with practice. sometimes when I miss a rep I can actually tell what I did wrong, just like missing a shot in golf. bad bar path, collapsing on the bottom, etc. I have missed more than one rep due to form rather than strength tbh

that's actually one thing I always liked about cleans for myself. once fatigue started to hit, I couldn't "fake" it anymore and good form was the only way to make a rep happen.

 

[akboom87]

Well that makes me feel better I was thinking the ratio was a little too far off. I definitely need to get my technique down better. I will be keeping the bench in 2 times a week might even run 3 on this upcoming meso. I feel like the OHP has been helping out and I’m keeping that in.

 

[Electrake]

I posted something very similar recently, even how OHP seemed to be the magic thing I was missing lol. DL 505, Squat 405, Bench I think I can hit 275-280 lol. Floor presses and different OHP's seem to be adding in something I've been missing all these years.

 

[akboom87]

I posted something very similar recently, even how OHP seemed to be the magic thing I was missing lol. DL 505, Squat 405, Bench I think I can hit 275-280 lol. Floor presses and different OHP's seem to be adding in something I've been missing all these years.

I tried doing some floor presses with the DB but I don’t think that the way to go because I don’t know how to get into position with some heavy ass DB. Need to set up with BB for floor presses.

 

[Electrake]

I tried doing some floor presses with the DB but I don’t think that the way to go because I don’t know how to get into position with some heavy ass DB. Need to set up with BB for floor presses.

agreed, I don't want to take the time to figure out DB positioning, and it mildly aggravates my shoulder as is. I put the BB holders on the outside of the rack, use an axle bar, and absorb weird looks from hordes of old and young people as I get into position

 

[Dustin07]

I posted something very similar recently, even how OHP seemed to be the magic thing I was missing lol. DL 505, Squat 405, Bench I think I can hit 275-280 lol. Floor presses and different OHP's seem to be adding in something I've been missing all these years.

I think it's normal and typical for it to be in that order. I always felt like my pulls were disproportionately high, and my squats disproportionately low. at one point I remember being able to squat 290 x 10 but struggled like hell to put up 315 lol. I recall one summer hitting like 450/330/250 which is probably pretty proportionate but any time I get back into a strength cycle my bench gets crazy close to my squats, even if my pulls are strong.

The only person I know who is flipped is my lifting buddy who can squat 450 any day of the week, has topped out at 500, and usually struggles to pull more than 405. but he has grip strength issues and is built like an ox for squats. for ratio purposes: he PR'd his bench recently at 275 or 280. so he's like a 445/485/280 lifter right now. I'm guessing he weighs about 260 he's quite a bit larger than me.

 

[Electrake]

I think it's normal and typical for it to be in that order. I always felt like my pulls were disproportionately high, and my squats disproportionately low. at one point I remember being able to squat 290 x 10 but struggled like hell to put up 315 lol. I recall one summer hitting like 450/330/250 which is probably pretty proportionate but any time I get back into a strength cycle my bench gets crazy close to my squats, even if my pulls are strong.

The only person I know who is flipped is my lifting buddy who can squat 450 any day of the week, has topped out at 500, and usually struggles to pull more than 405. but he has grip strength issues and is built like an ox for squats. for ratio purposes: he PR'd his bench recently at 275 or 280. so he's like a 445/485/280 lifter right now. I'm guessing he weighs about 260 he's quite a bit larger than me.

Yeah I don't remember who all chimed in, but definitely a typical ratio. I am surprised however that at 260, buddy isn't putting up quite a bit more than that, unless his training is just focused elsewhere, or he's a leggy monster.

 

[Dustin07]

Yeah I don't remember who all chimed in, but definitely a typical ratio. I am surprised however that at 260, buddy isn't putting up quite a bit more than that, unless his training is just focused elsewhere, or he's a leggy monster.

He has a monster badonkadonk and is lazy. If he isn't lifting with me at lunch, he MIGHT hit his home gym (fully outfitted monster rack) 2 times a month, and he'll likely only squat to a 1rm then call it a day. training with me regularly last year we took his bench from 225 to his recent pr (275 or 280 I can't remember) but he likes to go in, do his main lift for a set of 3 or a single then call it a day, whereas I "eat my vegetables" (main lift) so that I can have dessert (accessories)

 

[Dustin07]

To be fair, my motivation in this game has always started with vanity, aesthetics, and athleticism, whereas his was just the fun of building strength. so for him walking around with a 450lb squat in his back pocket makes him happy. for me, I'm not happy if my abs are hidden under fluff.

 

[big_jewels]

I don’t think I rested enough but yeah it was weird on the reps.
My PR on bench is 225 x 3.
Also I really struggle with the bench setup at the gym. The mid position is to low and I have a hell of a time un racking with out getting all out of position. But the top peg is to tall.
If I can set up in the rack I have the best position but that is bery rare to get set up there.

I am slightly frustrated that my deadlift and squat are so far ahead of my bench

Have you tried the "sling shot" for bench yet ? they have knock offs all over for pretty affordable.

 

[Hyde]

Have you tried the "sling shot" for bench yet ? they have knock offs all over for pretty affordable.

You didn’t read his workout today did you

 

[SkRaw85]

Barbell floor presses for sure over DB! Plus, if anything goes wrong you can just drop it and be safe. Unless the plates bkast through through the floor, then you’re really fahked.

 

[akboom87]

Start of 6 week meso today.
Gym time 5 am 70 minutes ish

bench
45x10x5
95x10
135x8
155x5
185x5x5
(Band bench)
135x5x5

deadlift (4” deficit)
135x8
185x8
225x5x5

lat pull down
145x8x8
100x10

Ez bar curl
50x11x10x8

ex bar skull crusher
50x10x10

Neutral grip pull up
BWx3x1x1x1x1

on back neck curl
10x10x15
15x12x12

stomach neck curl
25x10x10x10x10

band neck rotation

pre workout was cup of coffee 4caps prime XT

bench felt really good. On previous meso I think I jumped the gun in the beginning and was trying to do to many sets and carry that all the way through. This time I will progress along and increase.

 

[Segansational]

Really curious what you think of PrimeXT. Ran the OG back in the day and don't remember any real effects, but I know quite a few folks on here are excited to see it back!

 

[akboom87]

Really curious what you think of PrimeXT. Ran the OG back in the day and don't remember any real effects, but I know quite a few folks on here are excited to see it back!

Well I talked to @MrKleen73 about it(can’t remember the thread) but I’m dosing 12 caps a day I will keep updating in here on effects.

 

[Resolve10]

I remember liking a pretty standard dose but you have me feeling like I should go higher.

 

[akboom87]

I remember liking a pretty standard dose but you have me feeling like I should go higher.

How much higher would you run it?

 

[Resolve10]

How much higher would you run it?

Not higher than you are running, I liked it even at just 6 (I can’t find my old log so idk exactly).

I do remember some running up to 15 on training days (maybe Doug millers old log), but need to remember that was a blend of another ingredient this SNS release is pure TA.

 

[akboom87]

Good morning mother truckers!
gym time 5am 60 ish minutes

Pre workout 1 scoop wild thing + cup of coffee + 4 caps prime XT + pea relief

squat
45x8
95x8
135x8 (pause at bottom)
185x5
Belted +knee sleeves
225x3x5
245x5
225x8x8 squat just felt heavy today

Romanian dead lift
95x10
145x10
185x8

leg press
405x10x10
Strip weight to
225x30

lying leg curl
110x10
140x8

BB bent over row
95x15x15

OHP
65x18x15x10

various neck work

post workout vitamin d + fish oil + milk + protein + squeeze of honey.


I picked up a tub of ghost Oreo protein that was on sale at local supermarket. I don’t know why but it just tastes off to me, must be what ever sweetener they use.

yesterday didn’t set me up very good for today. I was lazy on the weekend and didn’t get meal prep done so yesterday I had nothing to eat other then post workout shake and then dinner that night. Yesterday my wife was way to kind and picked up turkey and made up meals for this week so I can get my protein in and keep things moving forward!

 

[Dustin07]

how are the new sleeves feeling?

 

[akboom87]

how are the new sleeves feeling?

They are feeling great, amazing how warm they keep my knees!

 

[Dustin07]

they're sorta addictive for me. I didn't realize I was missing them till I had them, now I feel really off if I try to squat without them lol. I can pull without them, but I prefer to have them for deadlifts too.

 

[SkRaw85]

Nice session

 

[akboom87]

Me and the wife created something a little out of are norm tonight, chicken tostadas

 

[Electrake]

Me and the wife created something a little out of are norm tonight, chicken tostadas

View attachment 241676

Jealous... leftovers for this guy (oyakodon rice bowl)

 

[akboom87]

Legs are feeling it today

 

[Hyde]

Legs are feeling it today

Man I did calves on Sunday for the first time in eons, and 3 days later they’re even more sore. Plus squats yesterday haven’t helped.

 

[akboom87]

Man I did calves on Sunday for the first time in eons, and 3 days later they’re even more sore. Plus squats yesterday haven’t helped.

Oh yeah that can linger for a while!

 

[akboom87]

Gym time 5 am 75 minutes ish
W1D3

band bench
45x12
95x12
135x8x8x5x5 (red bands)

floor press
115x10
135x10
165x5x5x5x5

T bar row
45x20
90x8x10

one arm supported DB row
90x8x8x8

incline DB lateral raise
12.5x15x15x12

neck curls on stomach
15x20x20x10

neck curls on back
10x20x20x10

cable rope curls
30x20x20x18

Floor press I think is going to be a good add in, definitely a weak point. Really loving the bands on bench. Very happy with today’s session.

 

[Electrake]

Gym time 5 am 75 minutes ish
W1D3

band bench
45x12
95x12
135x8x8x5x5 (red bands)

floor press
115x10
135x10
165x5x5x5x5

T bar row
45x20
90x8x10

one arm supported DB row
90x8x8x8

incline DB lateral raise
12.5x15x15x12

neck curls on stomach
15x20x20x10

neck curls on back
10x20x20x10

cable rope curls
30x20x20x18

Floor press I think is going to be a good add in, definitely a weak point. Really loving the bands on bench. Very happy with today’s session.

Dude, floor press has utterly blown up my shoulders, it's getting a place on the list of "things in life I've been missing out on."

Solid work here!

 

[Dustin07]

135x8x8x5x5 (red bands)

I really really love a couple raw sets after banded work. It makes the barbell feel like it just magically floats once you get to the point where the bands would have been activating. it's like Jesus is spotting you.

 

[akboom87]

Still feeling chest at 1pm

 

[Hyde]

Still feeling chest at 1pm

“This is the way”

 

[akboom87]

Gym time 5am 70 minutes
pre workout 1 scoop pump addiction + coffee + 4 caps prime XT

deadlift
Warmup’s
275x3x3x3x3

box squat 18”
135x8x8x8

Leg curl machine
120x10x10x10

BB shurg
185x15
225x12x12x12
185x15

Single arm preacher curl DB
25x10x10x10

cable bar tricep pushdown
60x12x10x10

definitely feeling yesterday, good workout and then a long day and lots of steps. So today things felt quite heavy. Still a good little session had fun it’s Friday, no complaints.

 

[akboom87]

Last week was a diet break where I went back to 2400-2500 calories.
Got my meal prep all done for the week. So tomorrow I’ll be back to the grind. It’s really been messing with me the battle to get under 220!

 

[Dustin07]

I sense another woosh coming soon

 

[akboom87]

I sense another woosh coming soon

We shall see looking back at my notes I had a hard time at 230 as well. Not to worried it will start dropping at some point, with warmer weather finally here and getting more steps in at work.

 

[akboom87]

Gym time 5 am 6:15 am
W2 D1

preworkout coffee + 4 prime XT

pull up
X3

bench
185x6x5

close grip bench
135x8x8

deadlift deficit
230x6x6 2” deficit

lat pull down
150x8x8

BB curl
50x12x11x10

back extension
BW x10
25# plate x10
45# plate x10

skull criusher
50x11x11

neck curls (stomach)
10x20x15x10

neck curls (back)
20x20x15x10

good session seemed to be extremely sweaty today. Also it seems yesterday I noticed but even more this morning shoulders seem to be really popping, traps and neck looking thicker, lays are starting to grow and show slightly. Still pretty fluffy but I am enjoying the look very much.
As stated yesterday last week diet break. This week back on it, got meals all prepared ready to go!

 

[akboom87]

Gym time 5:30- 6:30 am
W2 D2

Back was just kinda of wonky this morning, must have slept wrong.

hyperextensions
Bwx10
25#platex10
45#platex10

squat
135x10
185x5
225x9x5 (just couldn’t get in the groove weight felt crushing)

Romanian deadlift
135x10
155x10

lying leg curl
95x10
140x9
125x8

leg press
415x10x10
225x30

chest support row DB
40x15x15
60x8

BB OHP
45x10
95x5x8
115x5

side neck curl
10#plate x20x20x20x20

yesterday seemed brutal as I dropped my calories back, seemed like all day I was starving

 

[Resolve10]

Nice session. I wouldn’t sweat it if squats felt off. That will happen, especially as you are working on losing fat and changing weight, leverages, etc.

One thing I like to keep in mind, which goes for not just squats, is some days things may just be a little different so I may need to make subtle shifts in form. Things like slightly different width, or toes more forward or more flared than usual, etc. This doesn’t mean you shouldn’t try to dial things in and be as consistent with technique as possible, just that tiny variations may be warranted at times.

Either way you got the work done and on to a good start for the week.

 

[Dustin07]

squat
135x10
185x5
225x9x5 (just couldn’t get in the groove weight felt crushing)

is that 9 sets of 5? or 9 and 5?

 

[akboom87]

is that 9 sets of 5? or 9 and 5?

One set 9 reps one set 5 reps

 

[Dustin07]

One set 9 reps one set 5 reps

that makes more sense, I remember doing some smolov stuff years ago, I wanna say the worst one was like 5x9. absolutely brutal!

 

[akboom87]

Nice session. I wouldn’t sweat it if squats felt off. That will happen, especially as you are working on losing fat and changing weight, leverages, etc.

One thing I like to keep in mind, which goes for not just squats, is some days things may just be a little different so I may need to make subtle shifts in form. Things like slightly different width, or toes more forward or more flared than usual, etc. This doesn’t mean you shouldn’t try to dial things in and be as consistent with technique as possible, just that tiny variations may be warranted at times.

Either way you got the work done and on to a good start for the week.

That’s a good point you brought up I did move foot positions some which did help.

I have definitely noticed I tend to run in waves, I’ll have a period where squat for instance just feels strong and I can move some good weight. Then the down wave where it feels heavy and just blah. I need to tune into that more, for instance today where things just not grooving would it have been better to drop to 185 and do 3 sets of ten or like 4 sets of 8 something like that. Or just as good to have some more weight like I did but not a lot of volume and make up for it on the leg press? A work in progress for sure!!

 

[Dustin07]

it's hard to feel 110% all the time but that work that you put in on the hard days is definitely paying off.

 

[akboom87]

Has anyone tried the Mutant flex food MRP ? Looks interesting and some decent deals on DPS.