Don’t call it a comeback

[Btcowboy]

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

Was going to be my comment too where is the rack

 

[NovaFlex]

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

Definitely agree. Can’t get that til spring tho. I’m looking at the Titan x3 when they’re back in stock. I like the band pegs + west side spacing.

 

[NovaFlex]

Was going to be my comment too where is the rack

The white thing is a rack, it’s an old school 90’s half rack thing. I don’t even know what it’s called lol. It works for now, but benching on it blows cos the j cups are way too deep.

 

[Btcowboy]

The white thing is a rack, it’s an old school 90’s half rack thing. I don’t even know what it’s called lol. It works for now, but benching on it blows cos the j cups are way too deep.

I thought you were using that for it... I really want to get rid of my cheap rack and get a better one but other stuff first lol

 

[NovaFlex]

I thought you were using that for it... I really want to get rid of my cheap rack and get a better one but other stuff first lol

Yeah, my brother in law gave me that so I can’t complain right now. If it works it works.

 

[NovaFlex]

Buffalo Bar Speed Bench

115+Red bands 9x3


Viking Press

70 x20

120 x20

180 x10


Green Band Pulldown

4x10


JM Press

115 2x15


Lat Raise SS Rear delt fly

25 3x10/8




-Had a stomach bug for the last 3 days, so I’ve been drained. Good thing it coincided with a deload. I would’ve done a few more sets of Viking press, but I didn’t have it in me today. Still happy with it tho.

 

[NovaFlex]

Fuck. Just fuck is all I can say today...I’m about to die.


Buffalo Bar Squat

245+100 bands 3x8


-Very light, but feeling awesome. Switched over to the Buffalo bar for a little while, and I’m loving how it feels on the elbows. I’m pretty stoked to see where my squats gonna go when I get some more weight in. I have a feeling I can hit 600 this year coming up.


Pendlay Row

140 x10

190 8x8


Lying leg curl

70 8x8


Back ext

40 8x8


Close stance Belt Squat

200 4x8

180 4x8


-Incorporating Josh Bryant’s 8x8 off season program into my lower days, instead of just doing whatever feels good. Hoping to see some changes -30 second rests between sets. I’m nauseous.


-I started seriously thinking about goals for this next year. Apart from the obvious aesthetic, I’m seriously looking at trying to hit 600 / 315+ / 675...When I pulled 605 last year it felt like RPE 7-8ish. I felt I could’ve pulled 635 without exaggerating. If I can get squat and DL to those numbers, maintain them and work on my bench, I’ll be happy.

 

[Worf]

Fuck. Just fuck is all I can say today...I’m about to die.


Buffalo Bar Squat

245+100 bands 3x8


-Very light, but feeling awesome. Switched over to the Buffalo bar for a little while, and I’m loving how it feels on the elbows. I’m pretty stoked to see where my squats gonna go when I get some more weight in. I have a feeling I can hit 600 this year coming up.


Pendlay Row

140 x10

190 8x8


Lying leg curl

70 8x8


Back ext

40 8x8


Close stance Belt Squat

200 4x8

180 4x8


-Incorporating Josh Bryant’s 8x8 off season program into my lower days, instead of just doing whatever feels good. Hoping to see some changes -30 second rests between sets. I’m nauseous.


-I started seriously thinking about goals for this next year. Apart from the obvious aesthetic, I’m seriously looking at trying to hit 600 / 315+ / 675...When I pulled 605 last year it felt like RPE 7-8ish. I felt I could’ve pulled 635 without exaggerating. If I can get squat and DL to those numbers, maintain them and work on my bench, I’ll be happy.

That would put you around a 1600 lb total.very respectable. Even elite depending on what you weigh at the time

 

[NovaFlex]

That would put you around a 1600 lb total.very respectable. Even elite depending on what you weigh at the time

I’m hoping to maintain what strength I have now @ 242 and keep going.

 

[NovaFlex]

Good session this morning. first really “good” session since being back in the gym.


CG inc Buffalo Bench

115 x8

165 x10

190 x3

210 6x3, x6 -RPE 7 ish until the last set. I’m impressed today. I didn’t expect any strength gains at all right now. -I was surprised how incredibly light these felt. Medium-high incline, I actually checked the weight to make sure I had it right, lol. This hypertrophy stuff is working?


Bent over rows

165 x12

210 2x12, 10


Green band face pull

3x12


Inc DB Fly

25+Red band

3x12


-Just adding reps to these until I get more DB weight


Seated Dips

180 3x20


BB Shrug

325 x15, 12

 

[NovaFlex]

Had a hell of a weekend. Took a nice ride out to New Hampshire with the club, drank way too much Jack, and saw way too much girl on girl (if too much is a thing).
Back on track today. Going off of Friday’s session, I’ll press on to week 6 of the bench program.


-Buffalo Bar Speed Bench
125+Red Bands 9x3


DB Fly - 5 ct concentric
25 4x12


Snatch Grip Pendlay Row
165+100 bands x8
185+bands 2x6


Inc DB Curl
25 3x10


Con. Hammer Curl
15 3x12

pretty light and easy session. Measured my arms for aesthetic purposes. 17.5 before a pump isn’t terrible, I guess. Lol

 

[NovaFlex]

Snatch Grip Speed Pulls

170+200 Bands 3x3
230+200 Bands 10x1,
230+200 x15 AMRAP (regular grip)

-Supposed to be @ 80%, but I don’t have 480 in weights. Using as much band tension as I have, got up to 430 @ the top.


Meadows Rows
120 4x8


Wide Stance Belt Squat
190 2x8


-The belt that came with this machine is ass. I need to duct tape some pillows on this thing, lol. Every time I use it I get deep bruises and chaffing.


GHR on Back Ext.
30 8x8

 

[Btcowboy]

The belt that came with this machine is ass. I need to duct tape some pillows on this thing, lol. Every time I use it I get deep bruises and chaffing.

My Inzer belt leaves pretty good marks on the stomach but it is what it is lol

 

[Worf]

View attachment 136144

Snatch Grip Speed Pulls

170+200 Bands 3x3
230+200 Bands 10x1,
230+200 x15 AMRAP (regular grip)

-Supposed to be @ 80%, but I don’t have 480 in weights. Using as much band tension as I have, got up to 430 @ the top.


Meadows Rows
120 4x8


Wide Stance Belt Squat
190 2x8


-The belt that came with this machine is ass. I need to duct tape some pillows on this thing, lol. Every time I use it I get deep bruises and chaffing.


GHR on Back Ext.
30 8x8

The belt at my gym for the pit Shark and ATP is the same thing

 

[NovaFlex]

The belt at my gym for the pit Shark and ATP is the same thing

It sucks, man. I’m thinking maybe duct taping some old t shirts will help a bit.

 

[NovaFlex]

Strict OHP
110 x6
160 x6
205 x2
235 x1 -Push Press
160 2x6


JM Press
115 3x10

Single Arm Seated DB Press
65 3x8


-I’ve never done isolaterals with presses. The core engagement is out of this world. Wow. I like these tho—I feel I can really focus on the single muscle group working on each arm.


One arm DB Row (3-1-3)
65 4x8


-Biceps are torn up today from doing TUT focused curls the other day. Only 6 sets and I’ve had DOMS for 2 days. Damn.


-overall, great session. Everything seems to be moving along nicely. Have a shipment of 6 45’s expected for November—no idea when the rest is coming.

 

[NovaFlex]

235 overhead. Pretty stoked.

 

[Worf]

Not bad being on a diet

 

[NovaFlex]

Not bad being on a diet

Thanks bro. Gives me hope that maybe my bench will improve lmao.

 

[Silentlemon1011]

Thanks bro. Gives me hope that maybe my bench will improve lmao.

That's an awesome OHP

I can tell your shoulders arent holding your bench back lol