Btcowboy
Elite
Love the gym brother and good to see you getting after it
MESO-Rx
Anabolic Steroids
Don’t call it a comeback
- Thread starter NovaFlex
- Start date
NovaFlex
Well-known Member
Appreciate it bro!
-football bar and DL platform came today. Need to get some more mats and some plywood to put it together.
NovaFlex
Well-known Member
Lower
Back ext / GHR
25 4x12
Deficit (2in) Snatch Grip RDL’s
250 3x10
Wide Grip Football Bar Seal Rows
111 x10
160 x10
172 x10
-Seal rows aren’t quickly becoming one of my favorite back movements. I started using them before the gyms shut down and liked them—I feel a much better contraction.
Not doing too much lower right now—waiting for the belt squat and working on my work capacity again, because it went to shit.
Seal Row Setup, lol.
Back ext / GHR
25 4x12
Deficit (2in) Snatch Grip RDL’s
250 3x10
Wide Grip Football Bar Seal Rows
111 x10
160 x10
172 x10
-Seal rows aren’t quickly becoming one of my favorite back movements. I started using them before the gyms shut down and liked them—I feel a much better contraction.
Not doing too much lower right now—waiting for the belt squat and working on my work capacity again, because it went to shit.
Seal Row Setup, lol.
NovaFlex
Well-known Member
3 times a week pressing is catching up to my elbows. I’ve been going without sleeves to get back into things, but I may need to start wearing them again.
Buffalo Bar Paused Bench
111 x10
160 x10
205 x6, 5
160 x10
-Program called for 3x10 @ 205 with a 305 1RM. working my way back up, it feels humbling not to be able to do 3x10 @ 205.
The program called for a straight bar, tho, and I’m using the Buffalo.
Green Band Lat Pulldown
3x15
JM Press
100 x15,
2x10
DB Fly
25 3x12
Buffalo Bar Paused Bench
111 x10
160 x10
205 x6, 5
160 x10
-Program called for 3x10 @ 205 with a 305 1RM. working my way back up, it feels humbling not to be able to do 3x10 @ 205.
The program called for a straight bar, tho, and I’m using the Buffalo.
Green Band Lat Pulldown
3x15
JM Press
100 x15,
2x10
DB Fly
25 3x12
Btcowboy
Elite
I hear you there, post covid, when all my equipment showed up the pressing destroyed my arms. Both arms, all the tendons, pain for days afterwards and nothing helped. Went to PT and he did shockwave therapy on both arms and it worked for me. I say worked for me as I have read others say it did nothing.
Since then, and know you have followed my log my bench has increased. I am 3 weeks in on Smolov JR pressing 4x a week and my arms and shoulders feel great considering what I am doing to them. Another couple weeks and will be testing my max on bench again hoping to hit the 3 plate club for the first time
NovaFlex
Well-known Member
I’ve never even heard of that. I’ll have to look into it. It’s not bad yet, I just know the warning signs and they’re starting to creep in.
-as for 3 plates, I felt so close before all this shit. I was like a month away. Now, I have no idea.
-as for 3 plates, I felt so close before all this shit. I was like a month away. Now, I have no idea.
NovaFlex
Well-known Member
Lower / conditioning
Tempo Snatch Grip SLDL
160 3x5
-Did these more for the stretch today.
Pendlay Row
160 2x15
Lying leg curl
60 x15, 12, 10
Sledge to hammer
2x30
GHR / Back ext
BW 3x12
-Not sure if it counts as GHR on a 45 degree back ext, but I’m lifting with my glutes and continue with my hams at the top?? I always thought it was the same.
Battle Ropes - EMOM x30 sec
X4
Tempo Snatch Grip SLDL
160 3x5
-Did these more for the stretch today.
Pendlay Row
160 2x15
Lying leg curl
60 x15, 12, 10
Sledge to hammer
2x30
GHR / Back ext
BW 3x12
-Not sure if it counts as GHR on a 45 degree back ext, but I’m lifting with my glutes and continue with my hams at the top?? I always thought it was the same.
Battle Ropes - EMOM x30 sec
X4
Btcowboy
Elite
I kinda messed myself up when all my equipment showed up. The tendon issues and tweaked my knee squatting. Tendon issues were fixed with the Shockwave but the knee still causing grief. He is trying laser therapy on the knee and I am doing 5 weeks including deload and testing, of Smolov Bench only giving it a break.
As for 3 plates, I never could get to 2 plates over a year ago. My current actual 1 rep is 255, calculated after yesterday is 285 so hoping when I test mid September its over 300 and turns out to be 3 plates. You were close before it will come back quick
NovaFlex
Well-known Member
Honestly, I try not to squat too much anymore. Even before the gyms closed. Although, I’m hoping that having an SSB and box will change that...It was just too much on my elbows.
I’m taking things super slow right now. Doing this hypertrophy phase. I may actually do it twice...I Wanna get jacked, lol.
3 days a week is usually hard on the elbows. One of the biggest things for me was using wrist wraps. Then learning to use them correctly. Anytime the bar moves your wrist back it’ll stretch that tendon on the inner part of your forearm straight to the elbow. The wrist wraps, when done correctly, take that away.
Here’s a helpful video from an EliteFTS guy:
NovaFlex
Well-known Member
I don’t use wraps unless I go heavy..I never thought about stretching the tendon like that. I may have to just use them for all pressing.
NovaFlex
Well-known Member
Inc Buffalo Bar Bench
111 x10
160 x10
140 6x3 -speed work
Flat DB Fly
25 3x12
Seal Rows
175 3x8
Snatch grip BB Shrugs
160 3x20
BB Curl
70 3x to failure
-going to be doing conditioning on the weekends, since I’ll be doing 48hr fasts from sat-Monday.
111 x10
160 x10
140 6x3 -speed work
Flat DB Fly
25 3x12
Seal Rows
175 3x8
Snatch grip BB Shrugs
160 3x20
BB Curl
70 3x to failure
-going to be doing conditioning on the weekends, since I’ll be doing 48hr fasts from sat-Monday.
Worf
Elite
Using wraps on squats helps with my elbow pain more than using them on bench
Fasting every weekend sounds terrible
NovaFlex
Well-known Member
It is. But it’s the fastest way to drop fat, IMO.
Carb cycling + Tren and fasting is amazing. I just started this blast not too long ago, so I should be 240 really soon, then just recomp and stay there for 242.
NovaFlex
Well-known Member
-Buffalo Bar bench Paused
155 3x8
-Green Band Lat PD -2 sec contraction
3x12
-Meadows Rows
105 3x8
-Subbed Monastery Extensions for JM Presses
135 3x8
-My JM Press is definitely improving. Great form and reps. Triceps are getting stronger and I feel they’re actually growing, despite the deficit...Tren is a wonderful thing.
-hammer Curl w/ Football Bar
Bar to failure x3
-I’m sticking with the Buffalo bar until I get back to where I originally was while using it. If I’m correct, the added ROM will actually put me ahead of where I was when I switch back to a straight bar.
Worf
Elite
What bars did you end up with ? Sounds like you have a good assortment
NovaFlex
Well-known Member
Right now I have a straight bar, Buffalo and football bar. My SSB is coming Wednesday. Gotta wait til around Christmas for my DL bar—prob gonna go with rogue. Then I’ll be set with bars, lol.
NovaFlex
Well-known Member
This came in today. I’m actually loving it...I read some mixed reviews, but since it was incredibly cheap, I had to get it...Glad I did. We’ll see if it stands the test of time.
NovaFlex
Well-known Member
Speed Bench
100 x30
150 3x3
Inc DB Flies
25 3x8
Football Bar Seal Row
165 3x12
BB Curl
Bar to failure x3
Red Band Tricep PD
2x100
-Added these for some tendon relief
Belt Squat
170 3x10
-Added this just to mess with it. I’ll be doing Lower tomorrow... These feel completely different from squats. I feel the burn, but it feels heavier than a squat at the same weight. Idk.
-Tendonitis started acting up today. I think it’s from boxing though, and not pressing. I was pressing 2-3x a week before Covid with no issues at all.
NovaFlex
Well-known Member
This is what I’m cutting with, while cycling carbs. The cals drop to about 1600 when I’m cycling... It’s super low, but I’m being aggressive for these 8 weeks. Would you guys change anything?
