Post: #276

Day 3 of week 3 was tonight. Front squats and rack pulls. Front squat is getting stronger. Did the same reps/sets as last week but added 5 lbs and weight was moving easier. I broke up reps into 3 + 2 (3 reps in succession then catch my breath and do 2 reps then rack). Last week I was doing like 2 + 2 + 1 or 2 + 1 + 1 + 1.

Front squat - 1 x 6 x 95
1 x 6 x 135
5 x 5 x 175 (w/ belt)

Rack pull above knee - 1 x 8 x 135
1 x 8 x 225
1 x 8 x 315
5 x 7 x 330

Hyperextensions​ - 3 x 8 x 70 >ss> Ab roller on 6" pad - 3 x 8 >ss> woodchopper - 3 x 8 x 80 >ss> Leg curl - 3 x 8 x 90 >ss> calf raise - 3 x 8 x 145

Post: #277

I read through the first three pages and then jumped to the back. Is there a reason that the bench press hasn't really seen much of an increase?

How would you rate your own progress?

Post: #278

I took several months off late last year and early this year which really stalled progress. That said, I feel stronger now than I did at my peak last summer. I'm moving around weight easier for sure though my DL is still poverty relatively as it took a long break due to some injury.

Post: #279

But to answer your question: I would rate my progress as 6/10. I have made gains definitely, and while they may have diminished when I took time away from the gym, I got them back quickly and am building on them. My bench actually feels "stronger" currently than it ever has.

Post: #280

Day 4 close grip bench and OHP. Today I went to a friend's gym to workout with him. He's a body builder so we sort of traded off movements. He did my main lifts with me and I did accessory work with him.

Close Grip Bench - 1 x 8 x 135
5 x 7 x 185

Bent over BB row - 1 x 10 x 135
1 x 10 x 155
1 x 8 x 175
2 x 6 x 185

OHP - 1 x 8 x 95
1 x 6 x 115
5 x 6 x 125

Shoulder press machine - 1 x 15 x 45
2 x 10 x 90 (assistance/overload)

Cable crossover - 4 x 15 x 20

Bicep/tricep gauntlet - 1 x 10 x 45
1 x 10 x 30
1 x 10 x 15
1 x 10 x 30
1 x 10 x 45
1 x 10 x 60
1 x 10 x 75
1 x 10 x 90

Preacher curl machine - 3 x 15 x 45

Post: #281

Cut my workout short today because the gym was hotter than a nun's snatch and I was very low energy but still got in my main lifts.

Squat - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
1 x 4 x 225
5 x 4 x 260 (w/ belt)

2" Deficit Deadlift - 1 x 6 x 135
1 x 6 x 185
1 x 6 x 225
5 x 4 x 260

Post: #282

Last day of week 3 last night. Bench feels strong, in fact I think last night I may have hit a rep PR.

Touch n Go bench press - 1 x 8 x 95
1 x 8 x 135
1 x 8 x 185
5 x 6 x 195

Bent over BB row - 1 x 10 x 135
1 x 10 x 155
1 x 8 x 175
2 x 6 x 185

OHP - 1 x 8 x 95
1 x 8 x 115
4 x 6 x 125

Pull up (neutral grip) - 4 x 8 >ss> Incline DB curls - 4 x 8 x 25 >ss> Weighted Dips - 4 x 8 x 18

Rest day today then week 4 starts tomorrow. Week 4 is more moderate intensity and lower volume.

Post: #283

Just read through the first few pages of this thread for a little self-reflection and to try to piece together the progress I've made knowing that there was a several-month span in the fall/winter where I backed off/stopped training all together. I'll put in some pure numbers comparisons based on where my lifts were at precisely 1 year ago. The following quotes were taking from my 2nd attempt at programming with the GZCL method, and the top working sets were my training maxes - weights that I could do for 2-4 reps on any given day:

(07-20-2016 08:23 PM)General Stalin Wrote:  Sunday 7/17
Bench Press - 2 x 5 x 135
3 x 4 x 185

Earlier this week I pressed 5 x 4 x 205 and last night I pressed 5 x 6 x 195 with solid form and no grind on either workout.

(07-20-2016 08:23 PM)General Stalin Wrote:  Monday 7/18
Squat - 2 x 4 x 145
4 x 3 x 235

A couple days ago I squatted 5 x 4 x 260. I remember when 225 was challenging weight for me, now it is a weight I could do for a set of 10. Squats are much more comfortable for me now and I do not dread them like I used to.

(07-20-2016 08:23 PM)General Stalin Wrote:  Tuesday 7/19
Overhead Press - 1 x 8 x 95
1 x 4 x 115
4 x 3 x 125

Yesterday I overhead pressed 4 x 6 x 125. I remember when 1 x 135 was a PR last summer. I put up 1 x 155 a month ago and I can rep 135 overhead for sets of 4 easily.

(07-20-2016 08:23 PM)General Stalin Wrote:  Wednesday 7/20
Deadlift - 1 x 8 x 135
2 x 4 x 225
6 x 2 x 315

Deadlift is the only area I have completely stalled on since last year, but it's not a mystery to me as I hurt my lower back twice after this post causing me to stop deadlifting all together for long stretches of time. That said, last week I deadlifted 4 x 4 x 275 and I am confident that my lost-progress in deadlift since coming back to the gym a few months ago has been gaining quickly. I see my deadlift numbers getting back to and surpassing what the were last year over the next month.

The biggest change I think has been being humbled. I was excited to see my gains early on last year and was getting a big head about myself. I have more realistic expectations in the near-term now and also have a clearer head about my current strength and what governs it.

If I stayed consistent and mindful of my fitness plan this entire time then my progress would be amazing right now (relatively), but I was not.

Post: #284

1st day of week 4 tonight and it was great! Had tons of energy and lifts went very well. Noticing serious progress as the weights are increasing.

Squat - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
1 x 4 x 225
3 x 4 x 265 w/ belt (hit good depth too which is a serious improvement from a month or two ago)

Deadlift - 1 x 8 x 135
1 x 8 x 185
1 x 6 x 225
1 x 3 x 285
1 x 3 x 295
1 x 3 x 305 (even this top set moved smooth every rep. Last month 1 x 315 was slow and shitty)

Hyperextensions - 3 x 8 x 75 >ss> An roll (slow reps) - 3 x 8 >ss> woodchopper - 3 x 8 x 90

I can feel the difference in strength here. Those squats at 265 I was dropping in the hole and coming up controlled no grind. I remember just about a month ago I was having trouble getting 3 good reps at 255. I actually remember backing off too. Pulling 305 felt the exact same as 285. No grind, not slow off the floor, just smooth and controlled.

Post: #285

Just had the middle of the day training session to hit day 2 of week 4 and it went very well, though OHP of 135 was surprosingly taxing. Not to say it was a real grinder, but it felt heavier and required more effort than I would have thought.

Bench press - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
1 x 3 x 205
1 x 3 x 210
1 x 3 x 215

Bent over BB row - 1 x 10 x 135
1 x 8 x 165
2 x 6 x 185

OHP - 1 x 8 x 95
1 x 6 x 115
2 x 7 x 125
1 x 4 x 135

Pull up - 1 x 8/2 x 6 >SS> Decline DB curl - 3 x 8 x 25

Bench was smooth. 215 for 3 was no problem.

Post: #286

Program prescribe a middle-of-the-week rest day then a repeat of day 2 so I did that tonight but left out the accessory workouts as it was getting late and I wanted to get home and sleep.

Bench press - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
1 x 3 x 205
1 x 3 x 210
1 x 3 x 215

Bent over BB row - 1 x 10 x 135
1 x 8 x 165
2 x 6 x 185

OHP - 1 x 8 x 95
1 x 6 x 115
2 x 7 x 125
1 x 4 x 135

Actually pretty happy that I was able to do this work tonight as I strolled into the gym at about 1130 and easily could have laid down and fallen right to sleep I was so tired. Regardless of the low energy I was still able to complete all reps even for top sets.

This program seems to be baring fruit for me. I bet I could be doing even better if I followed it.more strict as I have taken a lot more rest days than I should have and did skip out on accessories on a day or two. Next week is 1RM day(s) so let's see how we do.

Post: #287

Hit a rep PR last night. Very pleased with the progress.

Squat - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
1 x 4 x 225
1 x 3 x 260 w/ belt
1 x 3 x 265 w/ belt
1 x 3 x 275 w/ belt

2" Deficit Deadlift - 1 x 8 x 135
1 x 6 x 185
1 x 6 x 225
3 x 4 x 275

Hyper extension - 2 x 8 x 80 >SS> Ab roller - 2 x 8 >SS> Woodchopper 2 x 8 x 90

Last time I remember squatting 275 for reps was last summer doing a heavy double and the second rep was real dicey. That triple was easy, and I dropped deep in the hole every rep. Also, the deficit deadlifts were easy as pie. At the beginning of this program, doing sets of 3 x 275 was taxing as hell, now I'm doing sets of 4 x 275 at 2" deficit and there is plenty in the tank. I'm feeling hopeful for gains on my 1RM next week.

Post: #288

Worked out with wi30 tonight. Got him doing some good work.

Bench Press - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
1 x 4 x 205
3 x 3 x 210

Bent over BB row - 1 x 10 x 135
1 x 8 x 175
2 x 6 x 185

OHP - 1 x 8 x 95
1 x 8 x 115
1 x 7 x 125
1 x 6 x 125 (couldn't get 7th rep here for some reason, not enough rest between sets maybe?)
1 x 4 x 135

Pullup - 1 x 8/2 x 6 >ss> Deficit curls - 2 x 8 x 25/1 x 7 x 25 (couldn't get 8th rep)

OHP felt heavy tonight for some reason. Everything else was easy except those curls, though all the adjustable benches were being used so I used the incline bench seat which has a steep incline (30°).

Post: #289

Did heavy doubles and heavy singles today.

Squat - 1 x 8 x 95
1 x 6 x 135
1 x 6 x 185
1 x 4 x 225
1 x 2 x 255 w/ belt
1 x 2 x 275 w/ belt
1 x 1 x 290 w/ belt

Deadlift - 1 x 8 x 135
1 x 6 x 185
1 x 6 x 225
1 x 4 x 275
1 x 2 x 300
1 x 1 x 320

Easy weight

Post: #290

Heavy single on bench today and then some heavy accessory work.

Pause Bench Press - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
1 x 4 x 205
1 x 2 x 215
1 x 1 x 230

Bent over BB row - 1 x 10 x 135
1 x 6 x 185
2 x 4 x 205

Pull up - 2 x 8/1 x 6 >ss> Deficit DB curl - 3 x 6 x 27.5

That single @ 230 wasn't bad at all. Spotter said the way it moved I could have easily done 2 reps. Squat and DL PR attempts next workout day.

Post: #291

Reaping the gains boys. Tested squat and DL today. Added 10 lbs to my squat and a whopping 40 lbs to my DL. I started off with real light weight for both but kept reps low and as I got up in weight I moved to singles in small increments. Would like opinions on my weight jumps and progression to my max effort lifts:

Squat - 1 x 6 x 95
1 x 4 x 135
1 x 2 x 185
1 x 1 x 225
1 x 1 x 255
1 x 1 x 275 w/ belt
1 x 1 x 295 w/ belt
1 x 1 x 315 w/ belt

Deadlift - 1 x 6 x 135
1 x 4 x 185
1 x 2 x 225
1 x 1 x 275
1 x 1 x 305
1 x 1 x 325 w/ belt
1 x 1 x 345 w/ belt
1 x 1 x 365 w/ belt
1 x 1 x 375 w/ belt

My top sets were definitely max effort don't feel like I left ant in the tank. I was playing music on my phone to amp me up so didn't get any video but I should have to see how the form looked. Squat depth I know was good I felt.myself get low, stuck hard mod lift but pushed through. Squat was easy besides sticking point, definitely had to grind through it.

Deadlift was actually surprising as 365 was a 10lb all-time PR for me, but I felt like I had a little more in me ao threw a couple nickles on there. 365 form felt.l good though it went up slow. 375 was hard getting off the floor and I felt my form breakdown throughout the lift. I I'm gone it didn't look the prettiest but I got it up and locked it out and feel no injury. The only issue is my right hip and groin is tighter after that squat. Again no pain, just tight/uncomfortable when I contract it. I feel it most when putting on socks or shoes while standing up and pulling my knee up towards me.

Investment Bro's program actually called for a work out after max effort attempts today but I did not do those as I felt taxed and wanted to go home.and eat as well as conserve energy for tomorrow.

Tomorrow I'm going to go for max effort bench press and overhead press.

Post: #292

Made a 10 lbs. gain on my bench as well! Really stoked on that. Got skunked on OHP yesterday but I'm chalking it up to the fact that going for a 100% effort bench press and overhead press on the same day is not going to yield great results for whichever lift you do second as they are both very tricep dependent. I put up my previous max easily but also made an overzealous jump that I failed at and failed at subsequent back-offs. I will go into the gym likely tomorrow and re-test my OHP.

Bench Press - 1 x 6 x 95
1 x 4 x 135
1 x 2 x 185
1 x 1 x 205
1 x 1 x 225
1 x 1 x 245
1 x 1 x 250
Failed attempt @ 255

OHP - 1 x 4 x 95
1 x 2 x 115
1 x 1 x 135
1 x 1 x 155
Failed attempt @ 175
Failed attempt @ 165
Failed attempt @ 160

Post: #293

Your bench is extremely strong compared to your squat and deadlift - and it's a strong one, congrats. Any thoughts as to why this might be? The rows? Lots of bench volume?

I'm the opposite, and looking for ways to increase my bench.

Post: #294

My guess is I just have a weak ass posterior chain/legs? Not sure but thanks man! I think the rows and other upper back work combined with the heavy bench volume helped for sure

Post: #295

The bench press seems very proportional to me.

You've made some great gains man, you should be proud.

Post: #296

Thanks man I am. I'm hoping another cycle of this program can squeeze out some more gains we'll see. I'm still novice as hell and my numbers are low given my body weight but I'm happy with my progress so far. I have a ways to go.

Post: #297

No given the fact you're natty they're great numbers. You've got the potential to be a 6/5/4 lifter without a doubt .

Post: #298

Hit the gym yesterday doing my first deload workout. I really have zero direction for deload and don't know much about it besides just trying to stay in the routine of going to the gym and using my muscles/keeping active. I tried to go for a OHP PR again after taking a few days off and I was weak as fuck. Couldn't even put up 155 which seemed odd, yet afterwards I was able to bench 3 x 6 x 185 then 1 x 6 x 205 with no issue. Not enough warmup? Not enough shoulder work or OHP focus on the program I was doing? I don't know, but what I do know is that I can't seem to best my previous PR of 155.

I will hit the gym again tonight and do some lower body work then will likely be out of the gym until after the weekend as I'm taking a trip out of town starting Thursday. Once I get back it's back on the program for another 5 weeks with my new numbers.

Post: #299

An OHP between 60-70% of your bench press is normal. Usually the taller you are the closer you'll be to the 60 than the 70.

I did find that heavy weighted dips improved my OHP moreso than actual overhead pressing. Doing OHP in the Smith rack also helped a lot because I could focus more on just pushing hard as hell and not as much on balancing the bar. Hitting a 315 seated OHP was one of my highlights this year and I would attribute it to using the heavy weighted dip and seated Smith ohp, because you can go much heavier.

Post: #300

Fuck yeah man thanks for the tip I'll incorporate more heavy dips into this next training cycle