Don’t call it a comeback

[NovaFlex]

Guys I’m done powerlifting. I’m making the change to bodybuilding.


OHP / Biceps


I can tell I haven’t worked my shoulders in a few months... Just getting through OHP had them burning. Everything felt decent though. Little lighter than normal, but we’ll work back up to some decent weight in a few weeks. Really wanna focus on 275 push press now that I hit 600 DL.


Strict OHP

95 x12

135 x10

155 x8

175 x5


Seated DB Press

65 x10

75 x8, 6

50 x20


Lat Raise SS inc hammer curl


20 x10 / 30 x12

20 x12 / 30 x8

20 x10 / 30 x10


Crucifix Cable Curl

30 x15, 12, 10


-I’ll eventually add in some high pulls or rear delts, but this actually destroyed my delts today. I felt weak as hell. As far as biceps, I just want them to grow... my triceps are much bigger and fuller than my bis and it looks kinda sloppy, haha. So I’m just throwing them in on wednesdays and following Meadow’s advice to try and see some growth.

 

[NovaFlex]

Got to go home for 6 hrs after work, before heading back for another 18hr day... needless to say, no gym today.

Ive been considering my goals and I’m not really sure where to go at the moment. I still want a 3 plate bench / 275 press. But I want to start cutting hard as well, so they’re kinda clashing. So far, I’m only eating 300-500 under maintenance.

The other thing is, I don’t really plan on competing any time soon, and although a 700 DL sounds amazing, is it worth the time and effort if I’m not competing? I’m confident I could get there in a decent amount of time, but I’m asking myself what’s the point if I’m not competing.

 

[Btcowboy]

Got to go home for 6 hrs after work, before heading back for another 18hr day... needless to say, no gym today.

Ive been considering my goals and I’m not really sure where to go at the moment. I still want a 3 plate bench / 275 press. But I want to start cutting hard as well, so they’re kinda clashing. So far, I’m only eating 300-500 under maintenance.

The other thing is, I don’t really plan on competing any time soon, and although a 700 DL sounds amazing, is it worth the time and effort if I’m not competing? I’m confident I could get there in a decent amount of time, but I’m asking myself what’s the point if I’m not competing.

Haha sounds like there is some of that thinking going around, I am too lol

 

[Silentlemon1011]

Got to go home for 6 hrs after work, before heading back for another 18hr day... needless to say, no gym today.

Ive been considering my goals and I’m not really sure where to go at the moment. I still want a 3 plate bench / 275 press. But I want to start cutting hard as well, so they’re kinda clashing. So far, I’m only eating 300-500 under maintenance.

The other thing is, I don’t really plan on competing any time soon, and although a 700 DL sounds amazing, is it worth the time and effort if I’m not competing? I’m confident I could get there in a decent amount of time, but I’m asking myself what’s the point if I’m not competing.

Haha sounds like there is some of that thinking going around, I am too lol

PRs are their own reward lol!

I'm still fresh to PL
I still get really excited about hitting a new PR.

I'm so close to 315 I can taste it, its taking up all my spare thoughts and time.

 

[Btcowboy]

PRs are their own reward lol!

I'm still fresh to PL
I still get really excited about hitting a new PR.

I'm so close to 315 I can taste it, its taking up all my spare thoughts and time.

Dont get me wrong all I think about is next PR and fixing my weaknesses but fornsome reason I am full of doubt.

 

[Silentlemon1011]

Dont get me wrong all I think about is next PR and fixing my weaknesses but fornsome reason I am full of doubt.

The way I see it,
If guys half my size can double me, I'll make it to a respectable total one day lol.

When all else fails, up the compounds a bit lol

 

[NovaFlex]

Haha sounds like there is some of that thinking going around, I am too lol

I love seeing my strength go up and hitting PR’s...But I honestly don’t know if I’ll ever compete. If you’re not competing, what’s the point in risking injury? Ya know? Although, I don’t think I’d ever really change my style of training—I’ve found conjugate, and it’s everything I was looking for in a methodology. Maybe I just need to focus on a different angle of training, such as hypertrophy for a while.

PRs are their own reward lol!

I'm still fresh to PL
I still get really excited about hitting a new PR.

I'm so close to 315 I can taste it, its taking up all my spare thoughts and time.

PRs are always great and exciting. Even moreso when they’re few and far between, lol.

 

[Silentlemon1011]

I love seeing my strength go up and hitting PR’s...But I honestly don’t know if I’ll ever compete. If you’re not competing, what’s the point in risking injury? Ya know? Although, I don’t think I’d ever really change my style of training—I’ve found conjugate, and it’s everything I was looking for in a methodology. Maybe I just need to focus on a different angle of training, such as hypertrophy for a while.


PRs are always great and exciting. Even moreso when they’re few and far between, lol.

Someone actually asked me that the other day
Are you going to try and compete with powerlifting?
I said, I would maybe one or twice go to a meet for fun.
So I guess I won't ever REALLY compete either.

The guy I was talking to plays hockey.

I asked him, will he even play in the NHL.
Obviously not.
So why can he enjoy hockey a d risk injury, and we csnt enjoy PL and risk injury.

PL is a new found passion and sport for me.
The community here at Meso and around where I live is beyond awesome.

Just like anyone else who plays a sport, we can just do this for the pure joy of it.

The best fucking competition is myself,

Sure a 315 bench isnt s big deal for a lot of guys, but for me?
Its huge.

 

[Worf]

I feel y’all on this. Been eating a bit more than I really need to. Of course this is helping strength and recovery but I don’t plan on taking my shit off at the pool anytime soon. I’d really feel much more comfortable about 15-20 lbs lighter but I know I’d loose some strength. Been reading up on IM Fasting , People make some pretty bold claims about doing it around their workout and being able to drop bf w/o strength losses, even claims of strength increases. I don’t know if I really buy it. I might give it a try just for the hell of it down the road.

 

[Btcowboy]

I feel y’all on this. Been eating a bit more than I really need to. Of course this is helping strength and recovery but I don’t plan on taking my shit off at the pool anytime soon. I’d really feel much more comfortable about 15-20 lbs lighter but I know I’d loose some strength. Been reading up on IM Fasting , People make some pretty bold claims about doing it around their workout and being able to drop bf w/o strength losses, even claims of strength increases. I don’t know if I really buy it. I might give it a try just for the hell of it down the road.

Yeah I was considering starting Smolov in 2 weeks but that would mean coming off my cut... I am gonna hold of until I hit 200lbs, hopefully only another couple months or less.

 

[Perrin Aybara]

I say it's worth it to get lean. At least kinda lean. Why not? It's also worth it to pull 700lbs. Do both.

Yeah I was considering starting Smolov in 2 weeks but that would mean coming off my cut... I am gonna hold of until I hit 200lbs, hopefully only another couple months or less.

I would strongly recommend not to run Smolov unless you're in a huge calorie surplus. Unless injury is the goal.

 

[Btcowboy]

I would strongly recommend not to run Smolov unless you're in a huge calorie surplus. Unless injury is the goal

I agree thats why I am going to hold off a couple months

 

[NovaFlex]

I say it's worth it to get lean. At least kinda lean. Why not? It's also worth it to pull 700lbs. Do both..

For sure. I’m still a fat fuck right now, lol. I definitely want to lean out. I’m at that point where I’m scared to lose numbers on my lifts, even though I know it’s superficial and temporary. Even if I lose just 10% BF, I think I’d be ok with myself.

As far as working on 700, I guess I just had a mini “WTF am I doing this for?” Moment. Ya know?

nothing to do but keep chugging along, though. God knows I’ll never do bodybuilding training, lol.

 

[Perrin Aybara]

For sure. I’m still a fat fuck right now, lol. I definitely want to lean out. I’m at that point where I’m scared to lose numbers on my lifts, even though I know it’s superficial and temporary. Even if I lose just 10% BF, I think I’d be ok with myself.

As far as working on 700, I guess I just had a mini “WTF am I doing this for?” Moment. Ya know?

nothing to do but keep chugging along, though. God knows I’ll never do bodybuilding training, lol.

I understand and relate to all that 100%. I never want to cut weight and lose strength, but at the same time I'm just vain enough it bothers me not looking good. Like you said not enough to do bodybuilding stuff because I don't enjoy. Just having a flat stomach, slightly visible abs, and whatever muscle strength training gives me is enough. Second guessing if you wanna keep it up pretty normal too. Then you snap out of it and realize this is what you do. How many people can say they pulled 600lbs? Not many. How many can say they pulled 700lbs? Even less.

 

[NovaFlex]

Volume Upper

Wide Grip BP

135 x10

185 x6

225 x6


Closer Grip BP (pinky on ring)

225 2x6

240 x6

-Attempting to see if changing my grip will produce better results for me. Wide grip was extremely heavy/weak, which means my chest is prob weak. Closer grip didn’t feel much better—I’m kinda lost.


Inc DB press

85 x10, 8, 7


DB Fly Press

55 2x8

40 2x8


Chest supported row

155 x12, 10, 10


No triceps today—short in time because I was lazy and didn’t wanna get outta bed. I used to be excited for bench day, but it’s been stalled for a few weeks now and it’s kinda sucking. Gotta keep pressing on, though.

 

[NovaFlex]

You’re definitely spot on, bro. My ideal body type is a little different though—I like the Monster traps, deca type look, where you look like a complete monster—hahaha.

I definitely needed that motivation tho. Thanks.

I understand and relate to all that 100%. I never want to cut weight and lose strength, but at the same time I'm just vain enough it bothers me not looking good. Like you said not enough to do bodybuilding stuff because I don't enjoy. Just having a flat stomach, slightly visible abs, and whatever muscle strength training gives me is enough. Second guessing if you wanna keep it up pretty normal too. Then you snap out of it and realize this is what you do. How many people can say they pulled 600lbs? Not many. How many can say they pulled 700lbs? Even less.

 

[Worf]

Volume Upper

Wide Grip BP

135 x10

185 x6

225 x6


Closer Grip BP (pinky on ring)

225 2x6

240 x6

-Attempting to see if changing my grip will produce better results for me. Wide grip was extremely heavy/weak, which means my chest is prob weak. Closer grip didn’t feel much better—I’m kinda lost.


Inc DB press

85 x10, 8, 7


DB Fly Press

55 2x8

40 2x8


Chest supported row

155 x12, 10, 10


No triceps today—short in time because I was lazy and didn’t wanna get outta bed. I used to be excited for bench day, but it’s been stalled for a few weeks now and it’s kinda sucking. Gotta keep pressing on, though.

You tried moving grip in a bit closer, like a medium grip?

 

[NovaFlex]

You tried moving grip in a bit closer, like a medium grip?

Yeah, my normal grip is ring finger on the power ring. I’m starting to think that might be my most powerful grip... nothing else really feels right.

 

[NovaFlex]

Lower Volume


High bar Squat

225 x10

275 4x6

315 x15 -AMRAP


-Stayed light today and Tried getting 20 reps with 3 plates—ran out of breath. 15 seems pretty decent though. Maybe could’ve gotten 16-18, but my form started to get shaky on 15.


Leg Press

667 4x10


leg curl

100 x18, 15, 14


GHR

35 2x10


Neutral grip Lat PD

115 x18

130 x14

145 x10

160 x8



-I know I’ve said this before, but I absolutely despise GHR, or anything to do with hamstrings / glutes / Posterior work.

 

[NovaFlex]

OHP + Bis


Strict OHP

95 x8

135 x8

165 2x5

185 2x3


-not sure why I only managed 3 today with 185, but I’ll take it.


Snatch grip Power Shrugs (2 sec squeeze)

225 x20

315 x10, 8


Seated DB press

70 2x10

90 x5

-The hardest part about anything over 75s is trying to get them overhead without a handoff. I saw DB spotter stands online that are perfect for this sort of thing.


Lat raises SS / Cable Hammer Curls

25 x15, 10, 10 / 70 x20, 15, 14,


Preacher Curl machine

80 3x10