Don’t call it a comeback

[Worf]

I don't like chains on deadlift because they get in the way sometimes putting the bar down. Better on bench and squat.

Get a strap and put em in the middle if you pull sumo. Conventional not so much

 

[NovaFlex]

I don't like chains on deadlift because they get in the way sometimes putting the bar down. Better on bench and squat.

That was something I never thought about..They just didn’t seem enticing on DL.

 

[NovaFlex]

Holding out for my 45’s to get here...I can’t lie, not having the amount of weight I need has really put me off from DL and Squatting as much as I should be.


SSB squats

Bar 3x10

270 3x8

320 4x8


Back extension

BW 3x20


Standing Banded Hamstring curls

Red Band 4x25

 

[NovaFlex]

Great shoulder session today. Strength is there.
Tried to follow what @Silentlemon1011 recommended for lat raises. To bring up my lagging right delt

Strict Football Bar OHP

Bar x20

115 x8

140 x8

165 x8

175 x5

Push Press

165 2x10



-Football bar adds a whole new dynamic into OHP. I’m hoping it has more carryover with my Tricep strength.



Seated one arm DB Press

80 x8

65 2x8



Lat Raise

50 x8 (cheat)

25 3x10

15 x20 AMRAP +10 lower end partials (I couldn’t raise my arms high enough to do top end lol)



Face Pull

45 x18

70 2x10



Seated Dip

230 2x12, 10, 8

 

[NovaFlex]

Back on the bench program.


Comp Bench Paused (1 ct)

135 2x6

185 2x6

210 2x6

230 3x6

-I wasn’t sure if I’d get all of the reps on my top sets. But I managed it, pretty cleanly too. I was surprised, since I’ve never paused that many sets/reps with 230 before

Chest supported Lat PD

80 3x10



Bent over row

135 3x10

185 x10



High Pull

135 2x6



Seated Dips

210 x15

280 3x10

-I’m not sure how the weight distributes here...it seems pretty straight forward, but 3x10 with 280 seems awfully high. Kept strict form too.


Side laterals

25 AMRAP x3

 

[Worf]

How are you doing these seated dips? A machine or you’re putting plates in your lap?

 

[NovaFlex]

How are you doing these seated dips? A machine or you’re putting plates in your lap?

I’m assuming it loses weight on the lever...but the handles aren’t really long.

 

[NovaFlex]

Last night’s shoulder session

Seated BB OHP

135 x10

160 2x6

200 x6



-I was pretty happy with the rep PR today. It’s actually a weight and rep PR. Last time I did seated OHP with any weight, I think it was 185 and it was for a couple awkward reps. My shoulders are definitely much more stable now.





Viking Press

135 x8

150 x8

185 2x8





Lat Raise

3x



Rear Delt Fly

3x



JM Press

135 x8, 6



-Seems I was doing JM’s all wrong...I was subconsciously letting my elbows drop. After watching the latest video on EFS, and keeping my elbows up, they’re much more difficult and I feel them much more in my tri’s.

 

[NovaFlex]

Gotta be honest, it was hard to get my ass in gear and get it done today. It’s just been one of those weeks.


CG Inc Bench

135 x10

185 x6

205 x6

215 (+25 Chains) 3x6



-I’m really happy about how wel my pressing is coming along. These were definitely tough. Each set was RPE 9 ish, but they got smashed. It’s surprising too, since I’ve been on super low dose for the last 3 weeks— 200 Tren E + 150 Test. Still cutting, but not drastically. Carb cycling is awesome.



Isolateral DB Press

85 2x10



-Picked up another pair of 1” 10’s for the DB handles. My right side is still weaker. I can get all reps, but it’s noticeably harder and less stable.



DB Flies

25 4x10

-Tried to do these isolateral, it just feels weird. So I’m stuck with 25’s for now.


DB Row

80 3x10



Seated Dips

205 4x25



Red Band Pull apart

3x30

 

[NovaFlex]

Got the email today that my plates are on the way. Once these arrive I’ll have 500 lbs and can finally start working on my DL again, without just doing technique / speed pulls.

 

[NovaFlex]

Speed bench

135 3x6

160 2x5

160 (+chains) 3x3


-I still feel that CAT makes my tendons “bounce”—not sure how else to describe it, but it feels like shit lol.



DB Fly +Chains (38 total per arm)

25 3x12

-One way to add weight...Felt weird as hell. I’m assuming it’ll help stabilizers tho. I’m needing to get creative until I can finish the gym.



DB Row

80 3x12

-These had me winded today. Not sure why. Speed maybe. Did the entire session in 40 mins.



Seated Dips

205 x18, 20, 16



BB Curl

Bar x20



Inc DB Curl

25 x15, 12, 8, 6

-Nothing exciting tonight. Just another grind. But every PR is built by 100 grindy days, right?


-A little taken aback today, if I’m being honest. I’m 12 lbs away from my goal of 240 and I look like shit in the front...I knew I’d have to recomp at that weight, but I’m considering dropping to 220-225 to see if I can get rid of this nasty look. (Being brutally honest, though, I’m smaller fat-wise than I’ve been in a very long time). It’s just getting difficult to juggle the cut without going all out.

 

[Btcowboy]

Speed bench

135 3x6

160 2x5

160 (+chains) 3x3


-I still feel that CAT makes my tendons “bounce”—not sure how else to describe it, but it feels like shit lol.



DB Fly +Chains (38 total per arm)

25 3x12

-One way to add weight...Felt weird as hell. I’m assuming it’ll help stabilizers tho. I’m needing to get creative until I can finish the gym.



DB Row

80 3x12

-These had me winded today. Not sure why. Speed maybe. Did the entire session in 40 mins.



Seated Dips

205 x18, 20, 16



BB Curl

Bar x20



Inc DB Curl

25 x15, 12, 8, 6

-Nothing exciting tonight. Just another grind. But every PR is built by 100 grindy days, right?


-A little taken aback today, if I’m being honest. I’m 12 lbs away from my goal of 240 and I look like shit in the front...I knew I’d have to recomp at that weight, but I’m considering dropping to 220-225 to see if I can get rid of this nasty look. (Being brutally honest, though, I’m smaller fat-wise than I’ve been in a very long time). It’s just getting difficult to juggle the cut without going all out.

View attachment 138013

I am pretty much in the same boat brother... I dont start looking good from the front without a shirt until I hit 190nor less... oh the joy not going that low again

 

[NovaFlex]

I am pretty much in the same boat brother... I dont start looking good from the front without a shirt until I hit 190nor less... oh the joy not going that low again

No way I’ll ever get that low, lol. I think 220 ish is my limit. I just wanna start growing. Cutting sucks.

 

[Btcowboy]

No way I’ll ever get that low, lol. I think 220 ish is my limit. I just wanna start growing. Cutting sucks.

Agreed 200 as a low for me and up to 230 as high but havent hit 230 in a very long time.... mind you I don't get my shit together soon I could see it again lol

 

[Worf]

The problem with going too fast with weight loss is the strength losses. I’m doing mine pretty slow and managed to hold on to my strength but I’m not making any forward progress in that regard. It’s definitely a mental challenge for someone who cares about numbers

 

[NovaFlex]

The problem with going too fast with weight loss is the strength losses. I’m doing mine pretty slow and managed to hold on to my strength but I’m not making any forward progress in that regard. It’s definitely a mental challenge for someone who cares about numbers

That’s 100% my struggle. My numbers are staying consistent, which is awesome—but I still look like shit. I guess I just need more patience with the whole process. Can’t have everything all at once.

 

[NovaFlex]

Some shoulders tonight. Received 4 out of 8 plates. I guess the other 4 are out there in the ether somewhere.

Strict OHP

135 x5

185 x5

210 x1 -PR

225 x1 -PR



-Huge strict press PR tonight. This makes me pretty confident that I’ll have 275 Push Press in the coming months.



Standing Isolateral DB press (Circus DB type)

85 x6

65 2x10



Seated DB Press

40 x30



BB Row

225 x10

275 x8

345 x4



-Said fuck it, and took out my frustration on the bar tonight. Anger really is a motivator.



Lat raise

4x10



Rear Delt

4x10+





-Tonight’s session was fueled by steak and anger. Turns out the second shepherd I got from the same breeder has an issue too. He’s got a neurological disorder, kinda like OCD, where he can’t stop chasing his tail—not the funny/haha type—he literally can’t stop. Had the vet over tonight and she said they’d need an MRI and most likely life long medication to keep him from chewing his tail to the bone. Poor dog.

 

[NovaFlex]

Back extensions

50 3x8



Conv. Deadlift

135 3x5

225 2x5

315 x3

385 x1

505 x1 -Felt heavy AF, but moved well.

565 x1

610 - Failed at my knees.

-Took some extra time warming up on lower weights today, since I haven’t lifted anything over 350 since March...Ended up testing my current max tho. Somewhere between 565-600 right now, with no deadlifting in almost a year, on super low dose and cutting. I have a good feeling about pulling 700 this year.


SSB Good Mornings

225 3x10



Light Belt Squat

2 plates per side 4x20



-I’m finally feeling good, since I can pull some real weight again. Gonna work around the 500 range for a while and get some volume in. I definitely need ham work, they were the first things to go tonight—plus dropping at the knees is generally hamstrings. Some RDL’s and good mornings will fix that.



-If I can ever manage to get down to where I want, and finally eat in a surplus, I’m looking forward to 600, 350’ish, 700.

 

[NovaFlex]

Grind. Grind. Grind.


Buffalo Bar Bench

140 x6

190 x6

235 2x6


-These felt heavy tonight...Might be the Buffalo Bar. Practiced exploding from the bottom, and my tendons held up pretty well.



Buffalo Bar Sling Shot Bench

315 x5


-Slow, controlled eccentrics to get as much feel of the weight as possible...I wasn’t sure what to expect with the Buffalo bar, since the ROM is a lot more than a regular bar. Everything felt smooth tho.



Bench Grip Pendlay Row

135 x10

205 3x6


-Soreness in my right trap made me stop here. Always happens after a heavy DL session for some treason. Probably nerve damage from my accident.


DB Fly Press

50 3x6



Seated Dips

230 3x20


Snatch Grip BB Shrugs

225 3x10

 

[Rudis]

Back extensions

50 3x8



Conv. Deadlift

135 3x5

225 2x5

315 x3

385 x1

505 x1 -Felt heavy AF, but moved well.

565 x1

610 - Failed at my knees.

-Took some extra time warming up on lower weights today, since I haven’t lifted anything over 350 since March...Ended up testing my current max tho. Somewhere between 565-600 right now, with no deadlifting in almost a year, on super low dose and cutting. I have a good feeling about pulling 700 this year.


SSB Good Mornings

225 3x10



Light Belt Squat

2 plates per side 4x20



-I’m finally feeling good, since I can pull some real weight again. Gonna work around the 500 range for a while and get some volume in. I definitely need ham work, they were the first things to go tonight—plus dropping at the knees is generally hamstrings. Some RDL’s and good mornings will fix that.



-If I can ever manage to get down to where I want, and finally eat in a surplus, I’m looking forward to 600, 350’ish, 700.

I hope you hit these numbers. Are there meets coming up in your area? Where I live they are about to shut everything back down again. Indeed, the advantage of having a home gym