AcftW’s Progress Thread

545x5 on Rack Pulls! Took a month to get from 3 reps to 5 but it’s still moving. I haven’t been focusing a lot on it, since I’m working toward my 3 plate hyper and 2 plate dip.

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70x4 on dips. Working my way back up, feels great slapping 1 plate+ on the belt.

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285x2 on hypers, didn’t feel that a third was in the cards tonight. I’ll hold off on adding more weight until I get that last rep. Still felt good to do 5 more lbs than before.

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550x4 on Rack Pulls. I wasn’t planning on going for a max tonight, but the weights leading up to 405 (what was going to be my max for the night) just went up so smooth. Then Rob Zombie’s Superbeast came on my headphones and I knew it was happening.

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nSuns has me do 290x2 for hypers, so I did that instead of going for 3 with 285 again. Hit it, and about 3/4 of the third rep.

Last day of ostarine tomorrow, and last day of my cut. 212 bodyweight.

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One set of four dips with 80lbs. At my weight of 212 that puts it at 292 lbs being moved.

I was 205 lbs BW last year when I injured my sternum doing 2 plates (for a total of 295). Nearly back to where I was, and feeling great.

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295x3 on hyperextensions. Third rep was grindy but I’m counting it. Haven’t been counting my failed third reps the last couple weeks because they definitely haven’t been up to par, but I think this one is good.

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1x3 with 80 lbs dips. I kept the same weight on the belt because my weight has been reading 215 the last couple days, which puts me at 295 total lbs for 3 reps.

I had some forearm pain on my right during that set, and watching a form video I think I need to focus on leaning forward ever so slightly more to keep my forearms completely vertical.

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Smashed last week’s rack pulls. 550x7. Got myself all amped up because I was afraid I was going to fail hard.

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Gotta add 10 more lbs to dips and 20 more to hypers to reach my goals for the year. Three months left, I think it’s pretty doable.

I ordered a nice bench set up from Rogue, it should be waiting for me by the time I get back to the States. Going to slowly start acquiring parts for a home gym as my house is being built. Bench specifically I want to start working on. I’ve always enjoyed weighted dips more, but I feel like my overall chest development is lacking compared to other body parts and having a bench that I paid will help me avoid making excuses for not starting.

2018’s focus has been Dips/Hypers. For 2019 I want to focus on Bench/Chins. A 2 plate chin is something I’ve never seen in real life (seen some 45,25 plate set ups but never 2x 45s), and I’d like to see myself do it. Regarding bench, I haven’t worked it seriously since my exceptionally scrawny high school days. I’d guess 225 would be a good first goal (if there’s any carryover from dips it should be pretty quick once I dial in form).

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300x2 on hypers. Didn’t bother going for a third rep, and probably would have only gotten half way up if I had tried.

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555x3 Rack Pulls, last time going heavy for a couple weeks. Going to be traveling around the next time I would have pulled.

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305x2 on hypers. I think I could have gotten 3 if I tightened up my technique. I notice much better results when I consciously tighten up my glutes at the start, though I’m usually focused on my lats. Week off coming up, then on my way to 3 plates.

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85x2 on dips. I definitely had 1-2 left in me, but I got that wrist pain again so I cut it short. I’m going to search a bit online and see if I can adjust my grip on the bars to accommodate the added weight better, and maybe start using wrist braces. 300 lbs total.

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First gym day in a week. Had a long couple travel days and felt gassed earlier than usual. Still a decent workout.

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555x5 rack pulls.

Also was first time using a different hyperextension bench in a while. I used this particular (Rogue) brand one working up to 275, but when I switched to a different one (Hammer Strength I believe) it was quite a bit harder, though I still managed to hit a few reps. Using that one I got up to 305 now, I’m curious how my next heavy hypers day will go. I just did sets of 225 today after rack pulls, but it felt easier than usual. It looks like the Rogue is at a slightly lower angle or something, which would lower the range of motion by an inch or two.

Have to work with what I’ve got!

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310x3 hypers.

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Starting a new bastardized nSuns run with a focus on Bench and Weighted Chins. BW is 210 as of now, down from 232 in June. Have to start eating more and get back into that bulk mindset.

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Lower back has been feelin fatigued lately. I’m going to cut back hypers to 2 days/week, and make the lighter one 10x3 (10 sets of 3, I’ve had good luck with this kind of sub max work in the past).

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(10-28-2018 09:45 PM)AcftW Wrote:  310x3 hypers.

Hey, you are doing 310 lbs of weight on these?





Wasn't sure if you were using hypers to refer to a difference exercise, because that is impressive as fuck

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Yep, same exercise. Highly recommend it. I do it as a main lower back exercise but it could easily be an accessory with higher reps. I’ll try to remember to get a video when I go for 315 next week.

And thanks, it definitely took some work. I only started doing them early this year, and 315 has been my goal from the beginning. I’m sure progress will slow down a lot between here and 405 though.

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560x4 on Rack Pulls.

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I’ve noticed a few people talking about Jeff Cavaliere in other threads lately. I’ve been doing band pull aparts lately thanks to one of his videos. I’m convinced it’s much more effective than Face Pulls for rear delts and general mobility, I feel it a LOT more than I used to.

It’s also alleviated some recurring tendinitis or an impingement that I’ve had on my left side.

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I do band pull aparts as a warmup for bench press. Feels great on the shoulders and back.

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Got a still shot of 315 on hypers.



315x3
315x2

I haven’t been so anxious about a milestone in a long time, but it went up fairly easily so I did a set of 2 a few minutes later.

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