MESO-Rx
Anabolic Steroids
Don’t call it a comeback
- Thread starter NovaFlex
- Start date
Perrin Aybara
Master
The eccentric hooks are gonna swing around a little and feel different and obviously release the weight at the bottom. Better for heavy negatives, but slightly less specific to comp bench.
NovaFlex
Well-known Member
I’m looking forward to using one. Haven’t even used one yet, lol.
I was thinking something like that...or the fact you can overload the eccentric by a lot, and still only press sub max on the concentric, allowing for more CAT
NovaFlex
Well-known Member
This is by far the heaviest volume I’ve done on the bench. I was used to working with 3-4x6 @ 225. Not to mention adding in an AMRAP.
Paused Bench
135 x8
185 x8
225 x13
250 3x6
-Last time I AMRAP with 225, I barely squeaked out 9 or 10, and that was before COVID. Hit 13 today until form breakdown. felt I could’ve done 15 if I pushed to absolute failure. I honestly didn’t know I had it in me, lol.
Fly Press
65 x6
50 2x8
Seated Dips
3x14
CG Seated Row
100 3x15
-I’ve watched a TON of Bench press videos and form videos over the years. Nothing truly helped cement my form until I watched a video from Swede Burns 2 months ago, where he went through how he sets up and keeps tight—it ultimately led to my 300 PR, and I feel that since I’ve gotten it pretty solid, it’s contributed to my overall pressing strength by a large margin.
Paused Bench
135 x8
185 x8
225 x13
250 3x6
-Last time I AMRAP with 225, I barely squeaked out 9 or 10, and that was before COVID. Hit 13 today until form breakdown. felt I could’ve done 15 if I pushed to absolute failure. I honestly didn’t know I had it in me, lol.
Fly Press
65 x6
50 2x8
Seated Dips
3x14
CG Seated Row
100 3x15
-I’ve watched a TON of Bench press videos and form videos over the years. Nothing truly helped cement my form until I watched a video from Swede Burns 2 months ago, where he went through how he sets up and keeps tight—it ultimately led to my 300 PR, and I feel that since I’ve gotten it pretty solid, it’s contributed to my overall pressing strength by a large margin.
NovaFlex
Well-known Member
These handles cam in today. They’re 24”, hold up to 220 lbs. the only problem I have with them is that I like to set the weight on my legs and kick it up—I can’t with these. They may end up just being good for rows, or I’ll need to get a DB stand.
Btcowboy
Elite
Yeah those look rough for that. I have similar issues with these. 90lbs if all 10lbs, but dont have 16 of them yet so use 25s which creates another issue lol... even these though are a pain to kick up... I usually slide sides so just the plates on my legs.
+4 on the bench. I’d take that on any day. Swede has a ton of valuable information out there. Knows his shit
NovaFlex
Well-known Member
I feel that completely, lol. I’ve been using those cement filled plastic 20’s from the old school Walmart benches lol. Every time I go to Walmart or Dicks, I’m constantly looking for those 1” 10’s. I buy em out when I find them. I’m up to 8 now.
What I may have to do is just use the other smaller handles I have—they hold 80 in 10’s. They don’t stay locked as well tho.
Hell yeah man. I’m happy with it. +1 @ Swede. The dude is a great teacher as well. Might have to give fifth set a try sometime.
I just ordered a shoulder saver pad and core blaster double handle row from elitefts. Been moving my garage gym to the basement today. Brutal ass workout. I’m too old to keep toughing it up out there in the winter.
Just load them each up to 220 (the end), then your legs will be fine
NovaFlex
Well-known Member
Awesome. The shoulder saver is about the height of a 1 board, right?
-I gotta pick up a handle for T bar rows. I just got the Close Grip pull down handle the other day, so that works for now.
-I love where my gym is in the basement, cos hot water heater and furnace are right there lol.
Millard with the save. I should’ve thought of that. Lmao.Just load them each up to 220 (the end), then your legs will be fine
Worf
Elite
It’s about a 2 board. I have one
NovaFlex
Well-known Member
Workout got cut short today. Tenant called with another damn bath tub leak.
DL
225 x5
315 x5
385 x3
435 x2
505 x5, 5x1
-worked up to 505. Busted out an AMRAP of 5, which is 4 short of my peak AMRAP of 9. Then did 5 singles.
DL
225 x5
315 x5
385 x3
435 x2
505 x5, 5x1
-worked up to 505. Busted out an AMRAP of 5, which is 4 short of my peak AMRAP of 9. Then did 5 singles.
NovaFlex
Well-known Member
Some more grinding. DE upper.
Multi Grip Bar Speed bench (red bands)
Bar+Bands 3x8
135+Bands 9x3 -All grips
Inc DB Press
65 3x12
Seated Row
125 3x10
-Said this before, but real weight has a completely different feel than the machines. 125 feels HEAVY.
Inc DB Curl
30 3x12
Multi Grip Bar Speed bench (red bands)
Bar+Bands 3x8
135+Bands 9x3 -All grips
Inc DB Press
65 3x12
Seated Row
125 3x10
-Said this before, but real weight has a completely different feel than the machines. 125 feels HEAVY.
Inc DB Curl
30 3x12
NovaFlex
Well-known Member
I was gonna do Lower accessories yesterday, but Titan only delivered 1 of the 2 boxes that the reverse hyper comes in. I was bummed, so I said fuck it lol.
good OHP day today tho. Shoulders definitely keep improving. Didn’t feel any clicking today or nerve pinching that I’ve been feeling lately, so that’s a +1.
OHP
135 2x10
185 x8, 2x6
-Rep PR with 8. Didn’t expect that. 190 next week. 200+ for reps is gonna be cool.
Seated DB Press
65 3x15
JM Press
120 x10, 7
95 x12
Lat raise
25 3x12
Cheat raises
40 2x8
Face Pull
65 4x10
good OHP day today tho. Shoulders definitely keep improving. Didn’t feel any clicking today or nerve pinching that I’ve been feeling lately, so that’s a +1.
OHP
135 2x10
185 x8, 2x6
-Rep PR with 8. Didn’t expect that. 190 next week. 200+ for reps is gonna be cool.
Seated DB Press
65 3x15
JM Press
120 x10, 7
95 x12
Lat raise
25 3x12
Cheat raises
40 2x8
Face Pull
65 4x10
NovaFlex
Well-known Member
Back is coming back better than ever. I never had my traps coming through down with the V look down the middle of the back.
NovaFlex
Well-known Member
second box for the hyper came in today. Definitely please with it.
Lower
RDL
135 3x15
225 4x15
Seated Row
120 4x10
Rev Hyper
50 3x15
DB Suitcase Carry
140 x30 feet each hand x5
Lower
RDL
135 3x15
225 4x15
Seated Row
120 4x10
Rev Hyper
50 3x15
DB Suitcase Carry
140 x30 feet each hand x5
NovaFlex
Well-known Member
NovaFlex
Well-known Member
Going into a deload week before the strength phase starts on this program. If this was just the hypertrophy phase, I’m kinda pumped to see where the strength phase gets me—considering I’m barely on anything at the moment. I’ll probably end up running this same program on my next cycle too.
CG Incline
135 x10
185 x10
225 x10, 8, 5
-Super happy with how smooth 225 felt for 10 on CG inclines. Definitely the strongest I’ve ever been on bench.
Bent over Row
225 2x10
-Major back pump. Cut it off here
Fly Press
50 3x8
Seated Dips
270 6x6
CG Incline
135 x10
185 x10
225 x10, 8, 5
-Super happy with how smooth 225 felt for 10 on CG inclines. Definitely the strongest I’ve ever been on bench.
Bent over Row
225 2x10
-Major back pump. Cut it off here
Fly Press
50 3x8
Seated Dips
270 6x6
NovaFlex
Well-known Member
SLDL -(4 ct eccentric)
135 x10
225 x5
315 2x6
365 2x3
-Haven’t done stiff leg in forever. I usually stick with RDL’s. 4ct eccentrics with a full reset really destroyed the back side.
Belt squat
255 3x20
-was aiming for 5x20, but we’ll have to work up to that volume. Gah damn.
Reverse hyper
90 x25, 20, 20
-supposed to work up to 50% of my max DL for 5x25...Jesus. I guess my posterior needs some work, since I’ve been focusing on pressing. Or I planned these in the wrong spot.
Lat PD -TUT
90 x20, 20, 18, 16
-I was informed by the wife today that we’ll be going on vacation to Colombia in March. Needless to say, I’m back in full cut mode and strength will have to take a back seat until after we get back. I’ve got 3 months to look half way decent, with absolutely zero cutting tools lol.
135 x10
225 x5
315 2x6
365 2x3
-Haven’t done stiff leg in forever. I usually stick with RDL’s. 4ct eccentrics with a full reset really destroyed the back side.
Belt squat
255 3x20
-was aiming for 5x20, but we’ll have to work up to that volume. Gah damn.
Reverse hyper
90 x25, 20, 20
-supposed to work up to 50% of my max DL for 5x25...Jesus. I guess my posterior needs some work, since I’ve been focusing on pressing. Or I planned these in the wrong spot.
Lat PD -TUT
90 x20, 20, 18, 16
-I was informed by the wife today that we’ll be going on vacation to Colombia in March. Needless to say, I’m back in full cut mode and strength will have to take a back seat until after we get back. I’ve got 3 months to look half way decent, with absolutely zero cutting tools lol.
