Don’t call it a comeback

[Silentlemon1011]

-Strict Press

115 x10

165 x5

185 3x5 - set 4 turned into push press.

-Bench Press Paused

155 6x2

-Pendlay Row (1 sec pause)

185 3x8
230 2x6


-JM Press

115 x10
135 2x10

-Seated DB Press

25 3xfailure


-Lat raise SS/ Rear DB Fly

25 5x8

-Red Band Lat Raise

4x failure


-Assessed my shoulder strength today. It’s coming back, but still much lower than pre-Covid. 185 went up for 3 strict sets, at about RPE 8-9, set 4 only got 1 strict and the rest push press. Looking to be 5x5 strict and move up to 190-195 and repeat.

Damn, your shoulders have some power.

I think 185x3 if my all time PR

I'm surprised you dont have a crazy bench with that shoulder power

 

[NovaFlex]

Damn, your shoulders have some power.

I think 185x3 if my all time PR

I'm surprised you dont have a crazy bench with that shoulder power

I’ve been told my bench should be much higher, specifically for what you just said. Usually Pressing power translates really well to benching power. I’m not sure what I’m doing wrong, lol.

 

[Silentlemon1011]

I’ve been told my bench should be much higher, specifically for what you just said. Usually Pressing power translates really well to benching power. I’m not sure what I’m doing wrong, lol.

I hear ya, its frustrating for me on squat.
My legs look large and vascular but my squat is a poverty squat lol

 

[NovaFlex]

I hear ya, its frustrating for me on squat.
My legs look large and vascular but my squat is a poverty squat lol

It was embarrassing at the gym, getting out benched by dudes with no form, technique, etc. lol. So i feel you completely dude.

at least I can DL, I guess. Lmao. Cos my squat ain’t much to talk about either.

 

[Worf]

It was embarrassing at the gym, getting out benched by dudes with no form, technique, etc. lol. So i feel you completely dude.

at least I can DL, I guess. Lmao. Cos my squat ain’t much to talk about either.

Weren’t you squatting 500+ in knee sleeves only. That’s an accomplishment at any weight. Don’t get frustrated on bench, it a tough lift for many of us. Mine was trash and so was form. Get the form right , then the numbers come.Setup is everything. Getting shoulders set, body tight, big air in the chest, bend the bar, find the correct touch point, explode off the chest. Once you get the form right, a little more frequency on bench than squats or dead’s, some speed work, a little volume from bodybuilding exercises and it’ll start going up.

 

[NovaFlex]

Weren’t you squatting 500+ in knee sleeves only. That’s an accomplishment at any weight. Don’t get frustrated on bench, it a tough lift for many of us. Mine was trash and so was form. Get the form right , then the numbers come.Setup is everything. Getting shoulders set, body tight, big air in the chest, bend the bar, find the correct touch point, explode off the chest. Once you get the form right, a little more frequency on bench than squats or dead’s, some speed work, a little volume from bodybuilding exercises and it’ll start going up.

Thanks man. Yeah, my squats “ok”. Just always feels like shit, lol.

-As for bench, yeah I’m doing a program from James Strickland and it’s 3x a week, so I’m hoping it’s gonna help. The hypertrophy phase is going well. I feel like my form is ok, honestly. I’m very technical in my lifts, since I really don’t wanna get injured, but there’s always room for improvements. .BEFORE COVID I I was making steady progress with conjugate, so we’ll see where this goes now that I’m 100% back.
Appreciate the incentive bro.

 

[Oldschool]

Weren’t you squatting 500+ in knee sleeves only. That’s an accomplishment at any weight. Don’t get frustrated on bench, it a tough lift for many of us. Mine was trash and so was form. Get the form right , then the numbers come.Setup is everything. Getting shoulders set, body tight, big air in the chest, bend the bar, find the correct touch point, explode off the chest. Once you get the form right, a little more frequency on bench than squats or dead’s, some speed work, a little volume from bodybuilding exercises and it’ll start going up.

Don’t forget “spread the floor” with your feet. It helps get the hips in the proper position to add power in the big three lifts.

 

[NovaFlex]

Don’t forget “spread the floor” with your feet. It helps get the hips in the proper position to add power in the big three lifts.

Can honestly say I’ve never used that cue on bench. I drive with my heels, but have never tried activating my glutes. Of course with DL and squat, but next time I press I’ll remember that.

 

[Oldschool]

Can honestly say I’ve never used that cue on bench. I drive with my heels, but have never tried activating my glutes. Of course with DL and squat, but next time I press I’ll remember that.

I just feel more locked in and solid when I use it while bench pressing.

 

[NovaFlex]

Got a good lower session in today. Nothing heavy still, except seal rows. Damn those are insane for a back pump. Idk when the plates I ordered are coming, so I ordered 2 sets of bumper plates that will be shipped in oct. should have almost 900lbs of weights when they all get here + what I have. That’ll be sufficient, lol.


-Snatch Grip RDL

225 x10

275 2x6

-These RDL’s are going up well. I’m kinda itching to see where my DL is gonna be, with all this accessory work I’m doing.


-Snatch Grip DL

225 x8


-Seal Row

225 x11, 9, 6

-Max Effort on Seal Rows today, gah damn. The isolation in these is amazing. Idk why I didn’t do them earlier.


-Wide stance Belt Squat

150 3x10


-Biceps

Hammer Curl 3x10
Inc DB curl 3x10

I’ve been adding some BB aesthetic stuff at the end of my sessions lately. Why not?

 

[NovaFlex]

Repeating week 5 until I feel I can rep 225 again easily


-Paused Comp Bench

165 x8

185 x8

210 x8

220 2x8 -RPE 8ish. Had at least 2 left.

-After working with the Buffalo bar for the last month, the flat bar seems much easier—I’m expecting that extra inch of ROM that’s not there, so I’m hitting my chest before I even expect to.


ISO Press

3x 4 seconds

Tendonitis flared up real bad toward the end of ISO’s, so I didn’t get to complete the accessories. I’ll probably do them tomorrow and then deload for 3-5 days, doing only some conditioning.

 

[NovaFlex]

Found a good way to add some fats...Cream cheese. Idk why I didn’t think of it before, but man, I’m eating stuffed peppers every night this week lol. And my macros are totally on point...It should be easy to bulk with this same regiment by just adding more rice or pasta.



BBQ chicken + cream cheese stuffed peppers.

 

[NovaFlex]

Didn’t get any training in today. Just didn’t feel well. Body is a little torn up. I managed to put together the DL platform and Dip machine tho. I’m liking the seated dips. Minus the plyo box + plates, the gym is done for a while now.

-Still need to cut the mats to size + get some particle board for the platform.

 

[NovaFlex]

One problem, though, idk where I’m gonna put the Reverse hyper.

 

[Worf]

You got a pretty good setup there

 

[NovaFlex]

You got a pretty good setup there

Thanks bro. What do you feel is missing for a conjugate gym? I’ll be adding odds n ends like chains, blocks, more bands, etc. down the road.

 

[Silentlemon1011]

Didn’t get any training in today. Just didn’t feel well. Body is a little torn up. I managed to put together the DL platform and Dip machine tho. I’m liking the seated dips. Minus the plyo box + plates, the gym is done for a while now.

-Still need to cut the mats to size + get some particle board for the platform.

View attachment 135798 View attachment 135799

Shes coming together nicely

 

[NovaFlex]

Shes coming together nicely

Thanks bro.

 

[NovaFlex]

-Speed Pulls

225+100 band tension 10x1

-My pulls feel a bit slow right now. Happy I can use bands again tho. Gotta work back up.


-45* GHR on Back ext

50 3x10


-Dip Machine

180 5x8


-Cable Curl

60 3x8


-High Pull

75 3x8


-Red band Pull Apart

3x20


Nothing structured today. Just a deload.

 

[Worf]

Thanks bro. What do you feel is missing for a conjugate gym? I’ll be adding odds n ends like chains, blocks, more bands, etc. down the road.

A mono lift, j/k. I know you’re limited on ceiling space but a good 4 post style rack is what I would want to do heavy squats and bench, rack pulls , shrugs etc