Don’t call it a comeback

[NovaFlex]

The yellow full boar

Same one I got.

 

[TrouDuQ]

What sre your maxes nova?

 

[NovaFlex]

What sre your maxes nova?

At the moment I’m sitting at

S: 505 B: 285 about a month ago, but I’m thinking 300 now.. D: 575-585ish.

They should all be much higher, but I was out of the gym for ~2 years and just came back 5-6 months ago.

 

[TrouDuQ]

Haahh another fuckin monster here
505 squat raw?

 

[NovaFlex]

Haahh another fuckin monster here
505 squat raw?

Knee sleeves, but beltless

 

[NovaFlex]

DE Lower today. Hit the other Y near the city—they’ve got some nice DL platforms and a lot more machines and a pool. Damn Richers (South Park? No?)


Speed Pulls came up nice today. Everything felt smooth and fast. Used my belt and it helped a TON for the lower back pain/pumps


Speed pulls (+ red minis)

275 5x2

295 5x2


Hack squat

454 x8

364 x12, 15, 8


GHR

BW x12, 12

50 x15, 15


Lying Leg Curl -slow and controlled

60 x20, 16, 14



-waiting for my wife to do cardio, so threw in some random BB stuff.



DB shrugs

80 x25, 20


Cable curls

70 x18, 18, 16


-Didn’t do any rows today, there was too many people and I just didn’t feel like waiting.

 

[NovaFlex]

BB / missed movements day...stayed very light, high volume.


Bent over BB row

135 x15, 15, 15


Lat Raise machine

110 x14, 12, 12


Pec deck

150 x15, 15, 12, 10


Hammer curl

35 x14, 12, 10


Preacher curl

30 x12, 12


DB shrugs

100 x20, 15


Upright row

80 x10, 10, 10, 8



-I feel like I’ve been doing bent over rows wrong this entire time. I just watched a video with John Meadows about pulling with the elbows and driving them up—I’ve heard it before, but it never clicked until now—I feel much more contraction now. It’s weird how you do a movement so often, and suddenly it just clicks that you’ve been fucking up the entire time.

 

[NovaFlex]

This is the free weight section of the other Y from last night / today. I think I’m gonna start going here more.

 

[Worf]

That’s an improvement. Not dirty enough, need a gritty looking dungeon

 

[NovaFlex]

That’s an improvement. Not dirty enough, need a gritty looking dungeon

I know, I know. But it’s a step up. These mofos have a boxing room with heavy and speed bags + lessons, indoor track, 2 story gym (all machines you can think of), the free weights, even a god damn hockey rink. Oh and a pool / hot tub / sauna.

 

[NovaFlex]

DE upper


Speed bench (red minis +76)

125 + bands x9x3


Close grip inc bench

135 x15

185 x10, 8, 6

145 x13 AMRAP


Seated DB Press

55 x10

45 x15


Cable x-over

40 x18

50 x12, 10


V bar push down

100 x25, 20

110 x15, 14


Lat PD

135 x12, 12, 8


-wow. I honestly never used to feel the movement in my lats...after “pulling with my elbows” I feel the burn like crazy. Hopefully this leads to better back development.


Great session. Everything went up nice, except my seated presses—my shoulders feel weaker. But speed bench went up fast and smooth, so there’s that. I’m happy overall.

 

[NovaFlex]

No gym today. Slept all day due to work. ME Lower tomorrow.

 

[NovaFlex]

Only got to DL today, unfortunately. This next week is gonna suck too...can’t wait to be able to have more than 20-30 mins in the gym again. Work has been rough.

still got in and got some DL in. Failed 600 right above the knee, but I’ll have it next time.

DL

225 x3

315 x3

405 x3

495 x3

600 - failed

 

[NovaFlex]

In retrospect I did a few things wrong—I didn’t pyramid correctly (was trying to save energy), I should’ve pulled at least 545-550 for a single. Second, I should’ve just taken the 585 PR. 6 plates still looks cool, and I know I would’ve crushed that—this flew off the floor.

 

[NovaFlex]

ME upper - Driving to Baltimore after work tomorrow, so had to get this In today.

The whole “pull with your elbows” has changed everything for me... I never understood what people meant when they said “row the bar down” or how to load my lats for the BP—I finally get it, and I feel it’s a game changer. Everything is slowly starting to come together



Spoto Press - 1ct pause

135 x3

225 x5

255 x3

275 x2

285 x1 - touched my chest


-with “loading my lats” I felt like I could do 225 forever. I may try an AMRAP soon, haha. 285 (my PR) flew up without hesitation. Should’ve went for 295, but better to be conservative than miss a lift.


Slingshot Bench

275 2x5


Inc DB press

100 x8

90 x8, 8


V Bar Pushdown

130 x12

150 x12

170 x12

180 x8


Face pulls

150 x12

160 x10


Neutral grip lat PD

145 x10

175 x8

180 x7

 

[NovaFlex]

DE Lower

been reading a lot of Josh Bryant’s stuff lately and thinking about incorporating some volume blocks in place of ME.. 3 weeks / 3 weeks


Banded Box squat to parallel (+128 bands)

Bar x10-15

135 x8

250 x8x2


-working on making my stance wider


Leg Curl

100 x2x10

115 x2x10


Back extensions

50 x3x15


Seated Rows

145 x16

150 x15, 14,

 

[NovaFlex]

Took today off. Had to sleep all day again due to work.

DE upper tomorrow. @Worf / @Ohiopower if I’m gonna add a volume block, should I replace DE or ME work? 3 weeks upper and lower.

PS: I picked up Jailhouse Strong’s 8x8 off season program if anyone is interested. It’s pretty simple programming

 

[Btcowboy]

Took today off. Had to sleep all day again due to work.

DE upper tomorrow. @Worf / @Ohiopower if I’m gonna add a volume block, should I replace DE or ME work? 3 weeks upper and lower.

PS: I picked up Jailhouse Strong’s 8x8 off season program if anyone is interested. It’s pretty simple programming

I'd love to see it

 

[NovaFlex]

I'd love to see it

Let me try to compress what I have, since it’s not a normal PDF I took screenshots.

 

[Worf]

Trade ME for RE. Leave DE. Basically just keep doing the deload week.

THE REPETITION METHOD