Don’t call it a comeback

[NovaFlex]

Dynamic bench today. Worked on explosivity with all movements. I’m really liking these spoto presses as well. I hope they’ll help.


Banded bench
9x3 @ 135 + bands

3x3 Super wide grip
3x3 Comp grip
3x3 Close grip

Spoto press - 3 sec pause
205 x5 @RPE 6-7
205 x5
205 x5

Inc DB press
55 x20
55 x20
55 x20

Tricep push down
100 x20 x4

Tricep overhead ext
100 x15 x3



Cut short on time. Was gonna do cable x-overs. Oh well. Nice light session today.

 

[NovaFlex]

My office at work. Figured if I’m sitting most of the night, might as well be able to do some arms / shoulders every day. Lol

 

[NovaFlex]

Fucking stokedddd. Just hit a life time PR of 495x5. Video coming when I post my workout.

 

[Worf]

Deadlifts?

 

[NovaFlex]

Deadlifts?

Yeah. Definitely not squat, haha.

 

[NovaFlex]

Couldn’t figure out where to upload an edited video so I just posted privately.

Didn’t do any arm stuff because I’ve been doing that at work every night. it’s helping to cut down on my time in the gym.


Bent over row - strict, braced.
135 x15
185 x10
225 x10
275 x6


DL
315 x5
405 x5
455 x2 -
(had at least 3 left in the tank. Saving for my top set)
495 x5

Lat PD
130 x12
160 x10
190 x8


315 is light, but it’s never flown up SO fast. It felt like there was nothing on the bar. 405 was the same deal. I think doing actual deadlifts only every 2-3 weeks has helped. Bands and a lot of accessories seem to help a lot.

 

[NovaFlex]

Bench press
135 x6
185 x6
225 x6 - 1 sec pause
245 x4 - 2 rep PR

Could’ve gotten a 5th rep with 245, but I lost tightness after 4 and only got it halfway up. Leg drive is a bitch.

Inc DB press
90 x8
95 x6
100 x4

Inc DB fly
45 x8
45 x8

Cable x-over
50 x15
50 x12
50 x10
40 x10

Tricep rope Pull down
110 x15 - dead stop
130 x8
130 x8
120 x8


Decent session. Pretty uneventful, just grinding the numbers up. Each rep PR is a step in the right direction, so no complaints here. Hopefully I’ll be hitting 245 x6 within the next 2-3 weeks, and move on to 255.

 

[NovaFlex]

Forgot to mention that I’m playing with my bench form and grip width. I widened it by 1 finger, so that the bar path is higher on my chest, rather than lower. Also working on trying to get flat footed, rather than just toes on the ground.

 

[NovaFlex]

Haven’t done front squats in over 2 years. Last time I did them, my max was 315x2. I think I’m gonna set 405 as a long term goal.


Front squat
135 x8
225 x6
275 x3x3

RDL
225 x10
315 x8
405 x5
495 x2

Had only 30 minutes to get all of this done. Talk about HIIT. I kinda like the fast pace, my heart rate is crazy right now.

 

[Btcowboy]

Haven’t done front squats in over 2 years. Last time I did them, my max was 315x2. I think I’m gonna set 405 as a long term goal.


Front squat
135 x8
225 x6
275 x3x3

RDL
225 x10
315 x8
405 x5
495 x2

Had only 30 minutes to get all of this done. Talk about HIIT. I kinda like the fast pace, my heart rate is crazy right now.

Yeah that would have been quite the conditioning workout lol.

 

[Perrin Aybara]

Definitely get that 405lb front squat and get in on this race to a 500lb front squat.

 

[NovaFlex]

Yeah that would have been quite the conditioning workout lol.

for sure. I was gassed, haha.

Definitely get that 405lb front squat and get in on this race to a 500lb front squat.

yeah, man. Definitely. I’m gonna be doing exclusively FS for the foreseeable future, so we’ll see where that goes. Looking for that core development.

 

[NovaFlex]

Not sure if you can see the discoloration, but I’m pretty sure I broke my thumb. Hoping not. Been out of the gym since Wednesday due to this, gonna try to bench Monday if I can—always something.

 

[Btcowboy]

Not sure if you can see the discoloration, but I’m pretty sure I broke my thumb. Hoping not. Been out of the gym since Wednesday due to this, gonna try to bench Monday if I can—always something.

View attachment 120740

That sucks, what did you do?

 

[NovaFlex]

That sucks, what did you do?

Was moving my motorcycle in the garage and pinched it between the handle bars and car. Don’t ask me how, only the universe knows haha.

 

[Btcowboy]

Was moving my motorcycle in the garage and pinched it between the handle bars and car. Don’t ask me how, only the universe knows haha.

Well hopefully you can work around it and I am sure you can

 

[NovaFlex]

It’s not much, but got a little bit in at work tonight.

Hammer curls
25 x6x15

concentration curls
25 x3x12

lat raises
25 x5x15

rear delt flies
25 x4x20

Single arm tricep overhead ext
25 x4x15

 

[Worf]

You work nights in an office?

 

[NovaFlex]

You work nights in an office?

Technically. I fuel trains, so I sit in my office until they call me. Been here since 4 watching Netflix lol.

 

[johntt44]

Technically. I fuel trains, so I sit in my office until they call me. Been here since 4 watching Netflix lol.

Sounds similar to my job. I just sit here in case something breaks.