Don’t call it a comeback

[NovaFlex]

Yeah, he can keep those. Haha. I’ll stick with my RDLs

 

[NovaFlex]

Missed my DE upper today. Work has been kicking my ass...I’ll fit it in tomorrow. My Cerberus belt came though, so I’m excited to try that out.

 

[NovaFlex]

Between life and work, this week has sucked. Found a little bit of time today to get in and at least move some weight.
Didn’t have my gym bag, so no bands—decided to just do some volume instead.


Inc bench

135 x8

185 x5

205 x4x6


Flat DB press

80 x12, 11, 9


V bar

85 x25, 25, 20, 15, 20

Very short session, but it’s better than nothing.

 

[NovaFlex]

Decided to give deadlifting a few weeks off and switch to squats to keep them alive. I was surprised how well they went up today, but I think a lot of it was the new belt—it’s super comfortable, especially for never using one.


Back squat

135 x5

225 x4

315 x3

365 x3

405 x3

475 x2


Leg Press

807 x8

897 x8, 8


Pat PD

190 x8

175 x8

160 x8


GHR

BW x15, 15, 10, 12

 

[NovaFlex]

After squatting yesterday, my elbows are sore as shit. I always thought it was benching that did it—but I’ve been benching twice a week for a few months and my elbows haven’t been as sore as they are today, just after one squat session. Glad I don’t do these often, and I hope it doesn’t effect my Max effort tomorrow.

 

[Worf]

After squatting yesterday, my elbows are sore as shit. I always thought it was benching that did it—but I’ve been benching twice a week for a few months and my elbows haven’t been as sore as they are today, just after one squat session. Glad I don’t do these often, and I hope it doesn’t effect my Max effort tomorrow.

That’s one of the big training modalities for conjugate. Specialty bars and rotate exercises on ME to keep the elbows, shoulders, knees, low back, etc for getting taxed constantly. You have access to a SSB or any camber bars?

 

[NovaFlex]

That’s one of the big training modalities for conjugate. Specialty bars and rotate exercises on ME to keep the elbows, shoulders, knees, low back, etc for getting taxed constantly. You have access to a SSB or any camber bars?

I don’t, unfortunately. I’m limited to different movements with high carryover. I’m probably gonna start adding in trap bar stuff soon and see how the carryover is with that. My squat is still going up, though, even though I barely do the main movement. Front squats seem to develop my core enough, but may have to start adding in some additional core stuff as a supplement for not squatting as much.

 

[Worf]

I don’t, unfortunately. I’m limited to different movements with high carryover. I’m probably gonna start adding in trap bar stuff soon and see how the carryover is with that. My squat is still going up, though, even though I barely do the main movement. Front squats seem to develop my core enough, but may have to start adding in some additional core stuff as a supplement for not squatting as much.

Rotate High bar, Low bar, Good Morning, Lunges, Sumo, rack pulls, walking lunges, Dbell pistols if you can balance. If you don’t have a meet planned, don’t torture your shoulders and biceps trying to mess with low bar. But don’t abandon it completely keep hammering away on it, try different grips and eventually the body will adapt. I actually did both for a while until I could low bar squat regularly. Took a few months but when shit hurt too bad I’d use the duffalo bar or SSB or just do belt squats or not even do squats at all.

 

[Perrin Aybara]

The EliteFTS SSB is only about $450 shipped. Not sure on a camber bar, but I'd say less than the SSB. Very worth it.

 

[NovaFlex]

Rotate High bar, Low bar, Good Morning, Lunges, Sumo, rack pulls, walking lunges, Dbell pistols if you can balance. If you don’t have a meet planned, don’t torture your shoulders and biceps trying to mess with low bar. But don’t abandon it completely keep hammering away on it, try different grips and eventually the body will adapt. I actually did both for a while until I could low bar squat regularly. Took a few months but when shit hurt too bad I’d use the duffalo bar or SSB or just do belt squats or not even do squats at all.

I started doing a lot of good mornings / box squats and some high bar. When I did 505 and the bar was higher, it didn’t ache like this, so I may just get used to doing that more as well.

I don’t particularly like single leg stuff. When the gains stop coming from the current rotation I’ll have to find something to supplement. And yeah, I haven’t been squatting much, other than front squats. But heavy RDLs and heavy leg presses / Good mornings seem to be doing awesome.

 

[NovaFlex]

The EliteFTS SSB is only about $450 shipped. Not sure on a camber bar, but I'd say less than the SSB. Very worth it.

I’d love to grab one up, but with the amount of shit I already bring to the gym I’d feel awkward as hell walking in with my own bar too, haha.

this may just be the push I need to sign up to the PL gym in the city. They’ve got everything I wish I had here.

 

[Perrin Aybara]

I’d love to grab one up, but with the amount of shit I already bring to the gym I’d feel awkward as hell walking in with my own bar too, haha.

this may just be the push I need to sign up to the PL gym in the city. They’ve got everything I wish I had here.

I get occasional comments on all the stuff I bring, doing glute bridges, and just doing unusual stuff like belt squats.

 

[NovaFlex]

I get occasional comments on all the stuff I bring, doing glute bridges, and just doing unusual stuff like belt squats.

Same. Nobody in my gym uses anything except the occasional belt or bitch mittens. Then here I come with my bag of tricks, lmao. Busting out my wraps and bands and shit.

 

[Btcowboy]

Same. Nobody in my gym uses anything except the occasional belt or bitch mittens. Then here I come with my bag of tricks, lmao. Busting out my wraps and bands and shit.

Not so much my new gym as there are tons of Plers there with their own bags of tricks as well the gym has a decent mix of bars. I have my own bag of tricks but havent had to use them. Brand new slingshot a couple months ago and havent used it yet lol

 

[NovaFlex]

Not so much my new gym as there are tons of Plers there with their own bags of tricks as well the gym has a decent mix of bars. I have my own bag of tricks but havent had to use them. Brand new slingshot a couple months ago and havent used it yet lol

You should at least try the slingshot if you haven’t—it’s fun.

 

[Btcowboy]

You should at least try the slingshot if you haven’t—it’s fun.

Not lifting heavy enough in my mind to justify using it

 

[NovaFlex]

Not lifting heavy enough in my mind to justify using it

Makes sense...but you can also use it as a tool to overload with normal weights, once you’ve exhausted yourself.
Did you buy a normal slinger or one of the other colors?

 

[Btcowboy]

Makes sense...but you can also use it as a tool to overload with normal weights, once you’ve exhausted yourself.
Did you buy a normal slinger or one of the other colors?

The yellow full boar

 

[NovaFlex]

Band pull apart

2x15


Dead Press, 2-3in off chest

135 x5

185 x4

225 x3

245 x3

275 x1


-really happy about getting 275 on this. It was definitely a max effort—I lost hearing and started seeing lights, haha. BUT I see that as a good thing, because my CNS is finally learning how to properly strain and not shut down and give up.


Band pulldowns (red minis)

4x15


OHP

135 x3x6

155 x4


-at this point my elbows were shot. I couldn’t even get 185 off my chest.



Tricep press down

90 x20

100 x16

110 x15

120 x14

130 x12

140 x8


Wide grip Seated Row

160 x12

190 x12

235 x8


Inc DB fly

30 x16, 14, 10





-SIDE NOTE: I despise wannabes that brag about obviously fake lifts... Dude’s talking about pressing 3 plates, but can’t press 2 for 4 reps. Fuck. Stop. You look stupid.

 

[Worf]

I get occasional comments on all the stuff I bring, doing glute bridges, and just doing unusual stuff like belt squats.

Live your life