Project: Squat Dodger/no More Curling Like A Bro/get Ankle Better

[No Crust Racing]

Trying to make me fat =\

[No Crust Racing]

Rev: I skipped last night, even though that was the 1 week mark, as I'd spent a good 30mins Sunday night wrestling my gearbox back in and had some shoulder tenderness so opted not to bench.

I'll aim for Wednesday, the same 18 reps?

[No Crust Racing]

Forgot to add, still no go on squatting or DL, hammy still not right, but appears to be ever so slowly improving. Just painfully slow. Getting back into some regular stretching for it but it's a mixed bag as to if it helps or aggravates it.

[rev210]

Be ready ,you are going for a set of 10x at 118kg and the total volume of 30 this time. You determine how many sets and reps. But, do not leave the bench. till you have done it

[No Crust Racing]

I can only put 116 on the bar. I'm still dubious as to whether the initial set will go up but looking forward to trying it.

What's the idea with timing? Previously the breaks were short so I could only do 1 rep each time, are you saying that doesn't matter as much as long as 30 reps is done total?

[rev210]

sorry meant 116kg.

Yes do 30. Timing for rest ,numbers in each set is up to you. Do not get off the bench for rest. Attempt to complete as quick as you think you can. see how long that is.

[No Crust Racing]

Shiiiiit.

It's a balance between getting out 1 rep or failing it and having to get out from underneath, reset which uses up powerz.

[rev210]

I'm still dubious as to whether the initial set will go up but looking forward to trying it.

Your Doubt like is adding 40kg to the bar. drop some doubt , add some weight.

[No Crust Racing]

I shouldn't be either, back earlier in this thread I was having trouble doing 3x8 at 88kg...

[rev210]

Shiiiiit.

It's a balance between getting out 1 rep or failing it and having to get out from underneath, reset which uses up powerz.

Life gets interesting when you have to plan / adapt & lift. You have less time and energy to waste on negative thoughts.

[rev210]

I shouldn't be either, back earlier in this thread I was having trouble doing 3x8 at 88kg...

Good realisation there . cracks in the old brick wall are happening.

[No Crust Racing]

Varying degrees of failure last night Rev =\

The important details.

Could only do 7 continuous reps in the first stint, pretty unhappy about that as I was genuinely expecting to see at least a 1 rep improvement on 8.

I managed the 30 reps but it was not pretty towards the end. It looked like this.

F denotes failed on the next rep. Also keep in mind for every failure, I must slide out from under the bar, then do a half rack pull with 116kg to put it back on the pins, I do not unload the bar. after each rep(s) the next number is a break in mins.

Just a couple of 50kg bench reps to warm up as I'd already had a stretch and didn't want to waste any possibility of making above 8.

7F (not happy)

2min

3F (again, not happy as I thought I was doing 8-5/6 originally.

2min

2 (did not attempt a 3rd)

1min

2

1min

2

1min

2 (Just)

1min

1 (did not attempt a 2nd)

1min

1 - (Total of 20 here and feeling OK).

1min

1

1min

1

1min

1

1min

1

1min

1 - (Total of 25, thinking I've got this)

1min

1

1min

1

1min

1

Just under 1min for a final push to the finish

1 (29 and feeling decent fatique in the fronts of my shoulders).

1min

F (Not happy)

1.5min

F (Really not happy, Actual swearing)

2min

F (More swearing but with worse words...)

4min

Finally success, 30th rep completed. This last rep was a real challenge and I was making noise on the way up =\

30 reps in 37mins

I was really starting to question if I'd make the 30 and it took a fairly decent push to get it there plus some grunting and I could feel myself pushing from the core as well. At 20 I felt OK, but 25 or so onwards I started to fade.

I did it the hard way because as mentioned, each one of those fails requires re-racking which saps more strength.

After this I only did 2 sets of rows (73 and 83kg) then 2 sets of chins, but could only manage 8 and 6 reps at 25kg. I didn't even attempt weighted dips, I did 6 reps at body weight and was struggling =\

I then did 5 more bodyweight chin reps because I was annoyed, even though they felt light my arms were just not having it.

I've got a few very mildy tender spots today, but tomorrow will be where it kicks in.

I'm not sure how this worked for you Rev but I'm not seeing any improvement in the initial continuous reps phase.

[rev210]

Thats all good. Great work!

You can be proud of that effort.

These sessions are designed to push you mentally and physically. To grow your mental strength , you have to face physical hardship and dissapointment. Then you must find a way to adapt. The numbers I gave you were meant to intimidate you and give you a little too much to think about (more than before). As a result, I was confident the reps on the first set would drop, if that took enough hold. By placing my expectations on you, there is some additional pressure.

Don't be concerned with the 10 reps that turned into 7 . The point is that you suffered through the 30.

I comparision to your past gym efforts , where does that little workout come in terms of what you gave?

Try to note the types of thoughts you were having through the process. What thoughts were helping you and what thoughts did you have that were negative?

Now you must take care of the chest and shoulders . You may need to ice pack, also the rotators at the back (get the wife to prod around there for any tenderness). Also do some gentle rotator activation movements in the next few days and stay away from pressing anything for a week. You have earnt the rest.

[No Crust Racing]

In my head, reps on the first set dropped as I'd had a good 10 days off benching, traditionally I start to lose strength after a week or so, it comes back quick, but the "peak" is knocked off so to speak.

In comparison, yes much harder benching than any benching I've done in a long while, but also more reps so naturally going to feel it more the next day.

In terms of what thoughts, initially I was looking forward to going above 8 continuous reps as that was the goal, get the rep count up, but my endurance is not improving. That said, I was always terrible at any endurance type event and better at speed/burst activities.

After that it was methodical in terms of getting the reps out, towards the end I always thought I had it until I failed 30 and I was genuinely expecting to get that, after failing it repeatedly I got a bit angry, but realised I just needed to lengthen the break enough to get that last rep so I wanted enough time to get it but not enough to have it be any easier than it should be.

I'll do some stretching etc through the day and tonight, I definitely won't be benching Friday and I'll wait and see if I do anything besides have a good stretch.

The real thing I want working is my hammy but I'm having no luck on that front.

I also think I'm starting to "settle" in that I've achieved enough weight on a few things that I could drop a few kg's off most things, and stick to a 3x8 routine and just maintain general strength and physique.

[rev210]

traditionally I start to lose strength after a week or so, it comes back quick, but the "peak" is knocked off so to speak.

Your mind has many excuses. Lets get rid of them. It's not real but, it does set a condition/belief in your head to excuse weakness. What you believe about yourself can change. Would you rather believe that your strength is unfailing and always increasing? It is always about choice.

Don't worry , you have gained strength. You will comfortably get 8 reps on a normal training day. In fact you might get more. You can break for a few months and you will still be doing that (provided you eat /rest ok).

Once you are done you will be back to the routine doing more and most importantly you will be able to choose to give more.

[No Crust Racing]

I guess we see it differently, I don't see it as an excuse, but a statement of what I've found the facts to be in the time I've lifted anything.

If you don't use it you lose it. As I said, it comes back, and usually pretty quick, but it does drop off. When I stopped lifting last time I was doing 3x10 @ 100kg for bench. When I started back up years later, I certainly was nowhere near that.

If nothing else, this has given me a different view on when/how to train a muscle in that a week between sessions on a muscle group is actually OK and means you can push harder than I would normally if I was doing full bodies 3x weekly.

I did feel a sense of accomplishment after getting the 30 out, especially after having to attempt the final rep a few times, the few failures in there, whilst not counting as reps, certainly counted as effort. I did not give up on them as easily as I would've previously.

The successful 30th rep was like that, I went up and it was a struggle but I pushed through it.

[rev210]

I guess we see it differently, I don't see it as an excuse, but a statement of what I've found the facts to be in the time I've lifted anything.

Facts of observation (Consider a sample less than 30 not valid). You conclusion is not correct. The effort before this one demonstrated that.

If you don't use it you lose it. As I said, it comes back, and usually pretty quick, but it does drop off. When I stopped lifting last time I was doing 3x10 @ 100kg for bench. When I started back up years later, I certainly was nowhere near that.

You should understand why you might lose it. To maintain an elite level of performance is different to where you are at (no offence).

But seriously (and with a tone of tough love) look at what drivel is in what you just typed in context of today. Consider you have now done 8x 116kg. So that 10 x 100kg is now a distant sub-par lift effort compared to what you can do. You are also older and have the sleep deprivation and stress of a new father going on. 3x 10 @ 100kg is so last year , you are now a fashionable .....

Your 1RM if you ever tested it would be even more impressive a gap.

If nothing else, this has given me a different view on when/how to train a muscle in that a week between sessions on a muscle group is actually OK and means you can push harder than I would normally if I was doing full bodies 3x weekly.

Sure thing.

I did feel a sense of accomplishment after getting the 30 out, especially after having to attempt the final rep a few times, the few failures in there, whilst not counting as reps, certainly counted as effort. I did not give up on them as easily as I would've previously.

It was a brutal slog. You have just scraped into the capabillity you have to get something done. You showed commitment and fiinished. The reward is the experience and knowing you made it through you will back yourself just that bit more.

The successful 30th rep was like that, I went up and it was a struggle but I pushed through it.

Yes. That 30th rep is now in your arsenal.

Let me know when you are recovered mate.

[No Crust Racing]

Facts of observation (Consider a sample less than 30 not valid). You conclusion is not correct. The effort before this one demonstrated that.

I used to always do 3x10s and my strength loss after time was the same then, I'd say doing 3x 10 with 1min breaks is harder than doing a set of 7 then 2s and 1's to 30.

I would say I was stronger back then, as I could do 3x10 at 100 with 60 sec breaks and was doing pretty much only upper body work 3 times a week. I can't see me being able to throw up 3x 10 at 100 with 60 sec breaks at the moment. I was also 25 then, not 31.

You should understand why you might lose it. To maintain an elite level of performance is different to where you are at (no offence).

But seriously (and with a tone of tough love) look at what drivel is in what you just typed in context of today. Consider you have now done 8x 116kg. So that 10 x 100kg is now a distant sub-par lift effort compared to what you can do. You are also older and have the sleep deprivation and stress of a new father going on. 3x 10 @ 100kg is so last year , you are now a fashionable .....

Your 1RM if you ever tested it would be even more impressive a gap.

I do think my 1RM if ever tested would be higher now, but I still maintain that 3x10s continuous with 60sec breaks was better than what I'm doing now in terms of endurance and ability to repeat it.

lol yeah no elite performances here, not offended at all

It was a brutal slog. You have just scraped into the capabillity you have to get something done. You showed commitment and fiinished. The reward is the experience and knowing you made it through you will back yourself just that bit more.

Yes. That 30th rep is now in your arsenal.

Let me know when you are recovered mate.

Recovering OK. Thought I'd be very tender today as normally the second day is my sore day but I'm actually about the same if not a little better in some spots but I ate a lot of protein yesterday and will do the same today.

Thanks again for your time and comments, always appreciated.

[rev210]

I used to always do 3x10s and my strength loss after time was the same then, I'd say doing 3x 10 with 1min breaks is harder than doing a set of 7 then 2s and 1's to 30.

You would say that but, then you'd be wrong buddy. You are playing with 116kg not 110kg big difference.

100kg is only 100kg, it's not 116kg. When I ask how much you lift on the bench press , I am asking for the maximum weight for 1 rep or more. Becasue you do 10 on 100kg doesn't equal 130kg lift you have never done.

Train heavy and the girly 10+ reps are easy on 100kg.

I did that bench challenge after not benching for many years. I did not train bench press , then I did more reps than the younger bro-press 3x10 training brigade. My 1rm would have been higher, job done I get the rest of the multi rep abillity as a bonus.

You are stronger. the proof is in the bigger number. Burn that fake stronger-Dan history. That historical Dan was a wimp compared to you, he missed his chance to lift a bigger number. ha ha...

I would say I was stronger back then, as I could do 3x10 at 100 with 60 sec breaks and was doing pretty much only upper body work 3 times a week. I can't see me being able to throw up 3x 10 at 100 with 60 sec breaks at the moment. I was also 25 then, not 31.

You lifed 100kg then and 116kg now. You think you were stronger , you weren't. You should get that straight in your thinking, it's a waste of your energy and interferes with your belief in your achievements today.

I do think my 1RM if ever tested would be higher now, but I still maintain that 3x10s continuous with 60sec breaks was better than what I'm doing now in terms of endurance and ability to repeat it.

Rubbish. If you get to 130kg 1RM you can drink a 6 pack of beer and do that weak ass 100kg lift workout you used to do with 60sec breaks in the same manner.

lRecovering OK. Thought I'd be very tender today as normally the second day is my sore day but I'm actually about the same if not a little better in some spots but I ate a lot of protein yesterday and will do the same today.

Thanks again for your time and comments, always appreciated.

I am happy to see the improvements and struggle you are putting into the sessions after just a couple. I am glad to help if I can mate.

[-FIGJAM-]

Hey dan have you tried acupuncture on your leg thats hurting? I have heard good things about it for tight muscles