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Author Topic: warpspeed to the new scenario  (Read 638614 times)

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Raptor

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Re: warpspeed to the new scenario
« Reply #915 on: April 06, 2024, 03:35:41 pm »
0
Yeah, I'm always doing either squat + bench or bench + squat (all barbell exercises). It's pretty demanding but I'm trying to adapt to it.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Joe

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Re: warpspeed to the new scenario
« Reply #916 on: April 08, 2024, 06:57:11 am »
0
08-04-22

BW -  71.5

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-5 x 1
-15 x 2

One Arm Cable Row
50 x 9, 6

20mm Lifts
50 x 1
55 x 1
50 x 7s, 6s, 5s

10mm Lifts
40 x 9s, 8s

Pinch
17.5 x 11s, 11s

Rear Delt Cable Flye
10 x 8, 7

Finger Curl
22.5 x 6+5 + 20 x 5+4

Hammer Incline Curl
17.5 x 14+6+5

DB Preacher
15x5 + 12.5x7 + 10x11+7
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Joe

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Re: warpspeed to the new scenario
« Reply #917 on: April 09, 2024, 07:20:00 am »
0
09-04-24

BW - 71.9

A - GM
95 x 12, 9, 8

B - DB Incline
30 x 10, 9, 7

C - Reverse Nordic
+7.5 x 12, 10, 9 + BWx8

DB Flye
15 x 9, 7

A - Lying Lateral
7.5 x 11, 10, 8, 8

B - Pushdown
27.5 x 13, 11, 10, 8

Notes

Great workout.
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Joe

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Re: warpspeed to the new scenario
« Reply #918 on: April 12, 2024, 06:59:22 am »
0
12-04-24

BW - 71.1

Lying Leg Curl
72.5 x 14, 8+4+3

Cybex Hack Squat
100 x 6, 5

Machine Chest Press
13 x 10, 8 , 6
12x6 + 10x5 + 8x5

A - Cable Lateral
8 x 10, 10, 8, 7, 6 [adjusted cable height between first and second, is why there's no drop off I think]

B - Cable Overhead Extension
23 x 12
21 x 10, 8
18 x 8, 7

Dips
+15 x 10
+15x7 + BWx7

Notes

Lying leg curl subbing in for seated. Really liked the feel -- felt better able to push hard without worrying about losing the groove or moving in the seat etc. I know the studies say seated is better b/c bigger hamstring stretch, but whatever. IIRC lying better for sartorius.

Always get this mega dropoff between sets on (overhead) tricep stuff -- really interesting how different muscles recover at different rates.
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Joe

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Re: warpspeed to the new scenario
« Reply #919 on: April 13, 2024, 07:11:17 am »
0
13-04-23

BW - 71.3

Assisted OAC
-20 x 1
-12.5 x 1
-7.5 x 1
-15 x 2, 1+1

One Arm Row
55 x 6
50 x 8

20mm Grip
50 x 1
55 x 1
50 x 9s, 8s, 7s, 6s

10mm Grip
40 x 8s, 7s

DB Finger Curl
22.5 x 6+3
20 x 9+5

Rear Delt Flye
10 x 11, 8

Hammer Incline Curl
17.5 x 16+6+5

DB Preacher
15x6 + 12.5x8 + 10x12+7
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Joe

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Re: warpspeed to the new scenario
« Reply #920 on: April 15, 2024, 07:11:31 am »
0
15-04-24

BW - 71.2

A - GM
100 x 9, 8, 8

B- Reverse Nordic
+10 x 9, 8, 7+BWx10

C - Incline DB Press
30 x 11, 10, 9

DB Flye
15 x 10, 9

A- Lying Lateral
7.5 x 12, 11, 9, 8

B -Pushdown
27.5 x 14, 12, 11, 9

Notes

Great session, progress everywhere, but the "Session RPE" was high -- was reeling after most sets.

Changed lateral style to be more like this:
Felt much better, more of a stretched feeling at the bottom. Had previously been wary of this form bc wondered if it might be a bit rear-delty, but that didn't seem like it was the case.

Abs still sore from Saturday, but interfered less than I anticipated.
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Joe

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Re: warpspeed to the new scenario
« Reply #921 on: April 17, 2024, 06:47:49 am »
0
17-04-23

BW - 71.3

Assisted OAC
-20 x 1
-15 x 1
-10 x 1
-15 x 1
-22.5 x 3, 3

20mm Grip
50 x 1
55 x 1
57.5 x 1
50 x 10s
45 x 13s, 11s

Pinch
20 x 1
17.5 x 15s, 15s

OA Row
50 x 10

Rear Delt Cable Flye
10 x 12

DB Finger Curl
22.5 x 6+4
20 x 9+6

Hammer Incline
17.5 x 16+7+5

DB Preacher
15x6 + 12.5x8 + 10x12+8+7

BB Shrug
90 x 18+10

Notes

Weight staying stable, but I am seeing new lines in my abs I've never seen before, plus more definition all around, so expecting a whoosh some time soon.

Watching S2 of Phyisical 100 and feel like guys with traps just look bigger, so added shrugs in lol. Mildly embarrassed to say that the show made me want to get into Crossfit a bit. Maybe I'll give that a go some time.
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Joe

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Re: warpspeed to the new scenario
« Reply #922 on: April 18, 2024, 12:50:27 pm »
+1
18-04-24

BW - 71.0

Cycle 40 mins

Notes

Woop, new low weigh in. Hopefully some time in May I'll be solidly sub 70 and ready to call this quits.
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Joe

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Re: warpspeed to the new scenario
« Reply #923 on: April 19, 2024, 06:32:58 am »
+1
19-04-24

BW - 71.6

A - Lying Leg Curl
80 x 9, 8
72.5 x 10+5

B - Leg Extension
115 x 13
125 x 9
125x8 + 105x7

Machine Press
13 x 11, 9
13x7 + 11x6 + 9x6 + 7x7

A - Cable Lateral
8 x 11, 10, 9, 8, 7

B - Cable Overhead Extension
21 x 12, 9, 8
18 x 12

Dips
+20 x 8
+20x6 + BW x 11 + 10

Notes

I still v. occasionally get that hip pain that stopped me from running many years ago. Usually goes away if I drop squat patterns for a little bit, hence the leg extensions.

Need, _need_, to regularly work on dorsiflexion esp on right leg (hip pain leg).
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Joe

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Re: warpspeed to the new scenario
« Reply #924 on: April 21, 2024, 07:26:54 am »
+1
21-04-24

Assisted OAC
-20 x 1
-15 x 1
-7.5 x 1
-15 x 1
-21.25 x 3

20mm
50 x 1
55 x 1
50 x 6s, 6s
45 x 16s

Pinch
17.5 x 1
20 x 1
21.25 x 1
18.75 x 11s
17.5 x 14s

OA Row
55 x 7, 5

Rear Delt Cable Flye
10 x 12, 10

Finger Curl
22.5 x 7+4, 5+4

Shrug
100 x 17+8

Hammer Incline
17.5 x 17+7+6

Preacher
15 x 6 + 12.5 x 7 + 10 x 10+8+6

Abs

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Joe

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Re: warpspeed to the new scenario
« Reply #925 on: April 22, 2024, 07:33:09 am »
0
22-04-24

BW - 71.0

Good Morning
100 x 10, 9, 8

Incline DB Bench
30 x 11, 10, 9

Reverse Nordic
+10 x 11, 9, 7 + BWx10

DB Flye
15 x 11, 9

Pushdown
27.5 x 13, 12, 11, 10 + 20 x 8

Lying Lateral
7.5 x 13, 12, 11, 10 + 5x7

Abs

Notes

Ties lowest weight, feel like this will be the week I settle sub 71, then we're almost there.
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Joe

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Re: warpspeed to the new scenario
« Reply #926 on: April 24, 2024, 07:35:05 am »
+1
24-04-24

BW - 70.2

Assisted OAC
-20 x 1
-15 x 1
-7.5 x 1
-12.5 x 1
-20 x 3

20mm Grip
50 x 1
55 x 1, 1
50 x 8s
45 x 15s

Pinch
17.5 x 1
20 x 1
21.25 x 1
18.75 x 8s
17.5 x 14s

OA Row
55 x 8, 6

Rear Delt Cable Flye
10 x 13+7

Finger Curl
22.5 x 7+5, 5+5

Hammer Incline
17.5 x 17+8+5

Preacher
15x6 + 12.5x8 + 10x11+8

Shrug
100 x 20+10+5

Abs

Notes

New low weight by a huge margin. Slightly anomalous b/c yesterday was very hectic and had weird meal timings and such like, but still, nice to see.
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Joe

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Re: warpspeed to the new scenario
« Reply #927 on: April 26, 2024, 07:30:29 am »
0
26-04-24

BW - 70.8

Good Morning
100 x 11

Reverse Nordic
+10 x 12 + BWx8

Incline DB Bench
30 x 12

Flye
15 x 14

Pushdown
27.5 x 16+7+5

Lying Lateral
7.5 x 14+6 + BWx10

Notes

Have a cold so did a lower volume session at home rather than infecting people at the gym.
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Joe

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Re: warpspeed to the new scenario
« Reply #928 on: April 28, 2024, 07:11:21 am »
+2
28-04-24

BW - 70.5

Assisted OAC
-20 x 1
-15 x 1
-10 x 1, 1
-20 x 4  :personal-record:

Finger Curl
25 x 5+3
22.5 x 7+6, 5+6

Hammer Incline
17.5 x 18+8+6+5

Notes

Still have some pretty bad cold symptoms, so kept intensity high but volume low for this session.
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Joe

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Re: warpspeed to the new scenario
« Reply #929 on: April 29, 2024, 07:35:08 am »
+1
29-04-24

BW - 70.6

A - Defecit RDL
120 x 8, 8

B - Incline DB Bench
30 x 12, 11

A - Reverse Nordic
+15 x 8, 7 + BW x 9

B - DB Flye
15 x 13, 11

A - Lying Lateral
7.5 x 15
10 x 6
7.5 x 12+6

B - Pushdown
27.5 x 17, 15, 12+6

Abs

Notes

Cold still lingering, so this was very tiring. Long rests between sets.

Switching up my hinge movement. RDLs feel more natural -- easier to focus on getting a hamstring stretch, and with the deficit I can go very deep, past where the plates would be hitting the ground if I did the lift from the floor.

Starting to get legit lean. Have a six pack without flexing even in bad lighting now. Cold aside, energy levels, libido etc remaining good! I'm still eating 2000-2200 kcal a day, and have dessert after dinner basically every day, so this cut has been very easy overall diet-wise. Gives me optimism that I'm actually still above, or at worst just approaching, my "lower settling point", and so should be able to gain with a very minor surplus straight away, rather than having to gain fat to get back into a good enviroment for muscle-building.
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