Board 8 > yearly weightlifting topic

(+) Yeah! (+)

Out of curiosity, why did you put me in a Moby Dick quote?

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didn't you win the guru contest <_<
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First day back after a week at home

OHP 120X10 120X5X3 120X3X3
bench 175x8 195x6 215x4
Incline 135x7x3
Dips bw 7x3
Seated OHP 120x7 130x5 140x3 150x1
Stupid tricep and machine work whatever x whatever

Good to be back!

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I've really limited my chest workouts due to chronic shoulder problems that have plagued me for years. Specifically, I've entirely substituted traditional flat bench with decline (incline is in "forget about it" territory) and I'm using a close grip on all lifts to further limit shoulder movement.

It's working well so far (otherwise, my shoulder would be killing me, whereas right now it's just bothering me), but I'm worried that I may be doing some harm by limiting shoulder movements this much. I think I'll bring flat bench back into my routine, just with almost no weight on the bar. I don't want to completely forget the range of motion for that lift.

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SeabassDebeste posted...

didn't you win the guru contest <_<

I was more wondering why you had chosen that particular quote.

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oh gotcha, that was my sig from before so i just modified it in a minor way after the guru contest. i picked it because i love the line! book is a slog to read though.

yesterday i went out for a loop and jogged a tiny bit but mostly walked. at the end of it i did a set of 10 pullups. will probably head outside later tonight, but might just do pushups and try out split squats indoors instead.

also curls. armz shrinking
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Today was pretty shit honestly. Still working out some of the quarantine kinks. I did throw down for a powerlifting coach which i will hopefully start training with next week

Pullups 45x2 25x5x2 12x5 bwx5
Bent over row 155x10x8x6
Barbell curls 65x16x12x8 45x12
Latersl raise 30x8 30x6 25x12
Lat pulldown 160x8 140x8 120x8
Seated cable row 90x8x3
Face pulls 35x10x3
Overhead cable row 45x10x8x6
Rear delt machine 95x12x2


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I have eaten so much food today that i want to cry

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On the plus side i pulled 4 plates today which i was concerned i wouldnt be able to do after the lockdown

On the bad side it was ugly af and my hamstrings clearly fell the fuck off. Everything else felt strong

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The resident creeper/rapist at my gym who i have gotten into it with multiple times about his bullshit is trying the new strategy of complimenting my lifts so i dont interfere with his activities and i must say its not the worst plan in the world

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This morning was okay for a 430am lift

Bench 135x5 155x5 175x5 185x5 195x5 165x10 145x10
OHP 135x5 135x4 135x3 95x10
Incline 140x8x3
Dips bw x5x1 (shoulder said no thanks this morning)
Seated ohp 125x7 135x5 145x2 (probably could have gotten the third as planned but just kinda gave up lol) 150x1
Floor press 185x4x5

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iiaattgg posted...

The resident creeper/rapist at my gym who i have gotten into it with multiple times about his bullshit is trying the new strategy of complimenting my lifts so i dont interfere with his activities and i must say its not the worst plan in the world

i'm really sorry they haven't kicked him out :/

my pullup bar is here, and it mostly works! did sets of 10 with it yest, with some hesitation since it's scary and due to limited vertical space i need to do it with bended knee. also did some resistance band lateral raises.
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Resistance band lateral raises give you a fantastic shoulder pump

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no doubt, just like pushups give a chest pump

do they build mass over time though, that's the q!
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With enough protein and calories in your diet sure

My side delts saw the greatest growth from volume. I found doing 35/40x10 to be far leas valuable than shit like 20/25x20+. So eat well and bang out reps

Also if you are familiar with the 1+1/2 rep scheme for those, its also super helpful. Basically doing a full rep to the top, bringing them down half way, then back up again. Rinse and repeat. Each time counts for one. Very difficult but it pays off

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ah fuck

My local gym is closing. The reason doesn't seem to be health related, as the email they just sent me cites a rental dispute with the landlord. That gym has been sitting there for years and is the only thing that keeps anyone going to that intersection... this strikes me as greedy idiocy from the landlord.

They've only re-opened for three weeks and I think I went every day except for one. It was one of my favorite parts of the day and helped me feel healthier and more normal the past month. And it was literally down the street... less than a two minute drive. =/

EDIT: Just called em up, and they say it's only a temporary lease dispute that they hope to resolve "in a few days". Here's to hoping that's true, but I have doubts.

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Oh shit dude. That really sucks. A good gym is like a second home. My gym in all honesty could be a lot better and there are specific powerlifting ones in town that would benefit me greatly by going, but the one i go to is mine. Itd be like getting a new mom. I hope it works out

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Today was a solid leg day. Didnt go crazy on weight but i felt everything for sure

Back squat 205x8 225x8 245x6 265x4 285x2
Deadlift 315x5x3 365x3 365x1 275x8
Front squat 150x5 170x5 190x3 210x2 230x1

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Well, they're finally opening up my apartment's gym, so that's good.

But they're restricting the hours and limiting it to 10 people at a time, which is bad and good.

And they've said they've taken away some of the free weight b/c they're harder to keep clean/safe, which is (probably) stupid?

I'm cautiously optimistic about being able to get back to a "normal" routine again, provided they haven't literally taken away the barbells and plates. Even though I know going to the gym is probably still a stupid move at this point as is likely the most "dangerous" thing I've done since the start of this whole mess.

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How big is your apartment's gym? O.o

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I live in a fairly large community with multiple buildings, so there's actually two different fitness centers. Only one of them has a squat/half rack though, so that's the one I use. It's surprisingly well equipped, with an additional incline smith machine, 3 barbells (one is only 25 lbs though), enough plates to generally compensate for 2-3 people, dumbbells up to 50 lbs (the "other" fitness center goes up to 80 lbs), and then your usual assortment of machines and cardio equipment.

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Tomorrow is my first day with my new power lifting coach!

Today was decent. Things felt a lot better than my last pull day

Weighted pull ups 30x6 20x6 10x6 0x6
Bent over rows 160x10x8x6
Barbell curls 70x12x2 60x12 50x16
Lat raise 30x9 30x7 25x12
Lat pulldow 170x8 150x9 130x10 110x12
Seated cable row 100x3
Face pull 35x10x3
Overhead one arm cable row 50x10x8x6
Rear delt machine 100x12x3
Cable curl 50x15x3
Weighted chins 20x5 20x4 20x3'

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Seanchan posted...

I live in a fairly large community with multiple buildings, so there's actually two different fitness centers. Only one of them has a squat/half rack though, so that's the one I use. It's surprisingly well equipped, with an additional incline smith machine, 3 barbells (one is only 25 lbs though), enough plates to generally compensate for 2-3 people, dumbbells up to 50 lbs (the "other" fitness center goes up to 80 lbs), and then your usual assortment of machines and cardio equipment.

jealous! i just moved and my new building has no gym at all

iiaattgg posted...

Tomorrow is my first day with my new power lifting coach!

Today was decent. Things felt a lot better than my last pull day

Weighted pull ups 30x6 20x6 10x6 0x6
Bent over rows 160x10x8x6
Barbell curls 70x12x2 60x12 50x16
Lat raise 30x9 30x7 25x12
Lat pulldow 170x8 150x9 130x10 110x12
Seated cable row 100x3
Face pull 35x10x3
Overhead one arm cable row 50x10x8x6
Rear delt machine 100x12x3
Cable curl 50x15x3
Weighted chins 20x5 20x4 20x3'

that volume is crazzzzzy
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I probably do overtrain to an extent. But my primary goal with weightlifting is honestly to stay clean from opiates and doing 2+ hours a day of lifting is what gives me peace

Decent leg work out today

Deadlifts 300x8 320x6 345x4 365x2 385x2
Back squat 170x10 190x8 210x6 230x4 250x4 260x2 275x1
Front squat 135x10 145x8 155x6 185x3
Hip thrust 225x10x2
Calf raises 100x10x3

I then had my first session with my coach and it was half paperwork half evaluation. We did some flexibility tests and some fitness tests and i was surprised that i did well in some areas. Did 51 consecutive pushups, 2.5 minute wall shit which was brutal, and a 4 minute plank. Next week we started the main lifting. So excited!

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What's your height?

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Ahhh, oh yeah, first day back to the gym! Felt good to lift again!

They took out one of the benches, 1 set of 45 plates, 1 set of 25 plates, 1 10lb plate (very odd...), and the curl bar. Still plenty of plates to accommodate me, plus I was the only one in there lifting this morning.

I do a 5/3/1 routine with a 4 day split (Bench/Squat/OHP/Deadlifts), so today was Bench day. Rolled back my numbers quite a bit from March to compensate for all the time "off".

Not going to post all my numbers b/c I don't do the volume or weight of some other people in this topic ;) But my heavy "just before failure" set on bench was 152.5x15. Felt pretty good about that and it's in line with some past results.

Of course, it's bench, so I'm more interested to see how far my squat and deads have fallen off.

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Did a bunch of sets of chin-ups five days ago, and then wide-grip pull-ups four days ago. The delay on my muscle soreness was pretty ridiculous, as my biceps certainly felt it immediately, but yesterday my rear delts didn't want to cooperate and today it's my back. I've literally done nothing else since (except run). To be fair, I also didn't do anything special for protein intake on those days, either.

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finally got my squat back up to pretty much pre covid levels. Had a solid leg day

Squat: 135x10, 225x10, 315x10, 365x8, 405x4, 445x2, 315x5x3
One Legged leg press: 90x10, 180x10, 270x10, 180x10x3
One Legged curl: 130x12x4
Hack Squat Machine: 315x7x4
Calf Raises: 130x20x4
Ab Stuff


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Squat day was a real smack in the face for the reality of taking 4 months off from lifting. I was 5-7 reps off on my heavy "just before failure set", despite it being a pretty light weight. Even taking into account doing too many reps on warm ups sets and wearing a mask, the weight just felt heavy. I am not looking forward to tomorrow's DOMS.

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Been a while since i checked in. Crazy stressful week but ive still made the lifts. Deadlift is hitting its stride as im hitting 430s with some ease. May try for a true max sometime soon.

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I got my first full week back. The DOMs are real and they are spectacular!

In terms of how bad the main lifts were after a 4 month break, it was easily Squats > Deads > OHP > Bench. The lower body muscles just really can't be worked that well from body weight exercises and it shows.

I'm hoping the 2nd week goes better.

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i'd been doing 50+ reps of pullups per day, just whenever i walked by the kitchen

now i feel like i have pretty significant nerve pain at my elbow, ugh

doing bulgarian split squats bodyweight today, and good god it is difficult. quads have atrophied a ton and my single-leg balance and strength have always been subpar
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