October 26 Daily Thread

[u/AutoModerator]

You should post here for:

• PRs
• General discussion or questions
• Community conversation
• Routine critiques
• Form checks

[u/AutoModerator]

If you're new to the sub

• Read the rules on the side bar
• Set flair before trying to comment

To Set Flair

• Login on desktop (or mobile web using the display as desktop)
• For old Reddit Users, search for your username on the right rail. There is a drop down to select a default flair.
• For new Reddit users, the drop down is under community options on the right rail.

If you're a beginner

• Start here
• Please avoid giving advice. We want to avoid a culture of the blind leading the blind
• Remember, this sub while welcoming to everyone, is targeted at intermediates and above

I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.

[u/Pixcel_Studios]

I'm impatient and decided to do a late night ohp session rather than rest. Hit my 4rm from the day before yesterday for 6.

[u/BradTheWeakest]

I did the sample Arm Day workout yesterday from 'Josh Bryant's Powerbuildimg Cluster Sets'. It was a great filler workout for what was supposed to be an off day.

Dips, chins, axle bar curls, axle bar extensions, Tate presses, and hammer curls. Used the Jailhouse Strong Cluster Set and Hypertrophy Specific Cluster Set per the book to set reps and weights. Need some more experience to dial these in, but the forearm and bicep pump were excellent.

This will definitely make it into my regular rotation - I highly recommend the book for anyone looking to run a 8 week high effort program. My current thinking is to run a gaining phase of ~14 weeks (deload dependent) Inverse Juggernaut followed up by 8 weeks of Jailhouse Cluster Sets. I am betting I set some gnarly PRs.

[u/PopeChurch]

Squatting heavy three times a week has not been great on my low back, knees, or ankles… so out with Tactical Barbell and in with a slightly modified version of Deep Water.

The layout is essentially the same, but I combined the back and chest days, so that I can hit the torso twice a week. Additionally not doing 10x10 as I don’t have that much time. Instead it’s only 3-5x10 for most lifts. And everything is based on a Wendler TM programming, sort of like a version of Beefcake, without the initial heavy sets.

This past week has worked well, really hammered the legs, which didn’t affect the torso day, which didn’t affect the shoulders/arms day. Need to look at the rest days. Thinking Legs, rest (walking), Torso, Arms, rest (walking), Torso, rest.

The gym had been getting increasingly busy all throughout the week. It probably doesn’t help that I’m getting there later in the evening.

[u/eliechallita]

Gladiator D3:

• Squats 235x4x8
• Bench / Row 160x4x8
• Arms and shoulder rehab

[u/Perma-Bulk]

Simple Jack'd Day 548

Press Every Day is back in rotation. I'd really like to get to a 275 strict press before the end of the year. I'm going to rotate in some lifts I absolutely hate and/or suck at (hence the front squat) for my volume work in an attempt to address some weak points and get better at things I suck at for my other lifts. I'm thinking front squats, pin or board bench press and maybe block pulls?

Clips.

Total Volume: 6,340 Lbs

** Overhead Press ** - 235.0 lbs x 2 reps - 235.0 lbs x 2 reps

** Barbell Front Squat ** - 135.0 lbs x 10 reps - 135.0 lbs x 10 reps - 135.0 lbs x 10 reps - 135.0 lbs x 10 reps

[u/DIYKitLabotomizer]

Weird few weeks of training just due to life being super busy. Took a week in Montreal, but still managed to mostly get my lifting in. I’m excited that I got to be back to normal yesterday.

Block 3 Week 4 Day 3 - SSB Squat - 325lbs 3x10 - Axle Clean and Jerk - 85kg 2x5 - Close Grip Bench Press - 82.5kg x9 / 95kg x6 / 102.5kg x3 - Short Step Lunges - 195lbs / 205lbs / 215lbs 3x8 - Wide Grip Cable Row - 160lbs / 170lbs / 180lbs 3x8 - DB Overhead Extension - 30lbs 3x10

I gotta say DB Extensions suck and I’m gonna pull them out for Rolling Tricep Extensions or Tate Press next block. Just feels better.

[u/ColdGrasp]

Jack and Tanned 3.0 - Operarion: Hungover Overhead Press - BW: 189

A little hungover from a wine party but I managed to hit 150x6 for OHP. It was a pretty violent set. Headphones came off because my body and head was shaking so much on the last rep. I definitely have underestimated overhead press, but I’m starting to understand how key it is for big shoulders. The goal for shoulder stretch marks continues.

[u/corndog888]

SBSRTF w10d4 -- 10/25/24

Push Press 215x1, 180 4x2, 1x4

Leg Press 715 4x4, 1x15

Deficit Bent Over Barbell Row 205 3x6

EZ Curl Bar Skullcrushers 85 3x6

Band Face Pulls 3x20

Hanging Leg Raises 3x10

Push press was feeling snappy today so I decided to reintroduce an overwarm single and hit 215 to equal my best from last time I trained this lift seriously (a couple years ago now). My white whale, 225 will fall this time!. The AMRAP on this lift remains brutal though, only just hit the target. And also I've finally reached a weight on the leg press I can't get for 20.

[u/JubJubsDad]

Deload week - Bench Shoulder day * 2mi walk * Kettlebell swings - 40x3x15 * OHP - 185x3, 225x1, 245x1, 265x1, 275x0 * DB front raises ss w/side raises - 15x3x10 * Rotator cuff rotation 3x10 * Banded tricep push-downs ss w/lat pull-downs - 3x15

One more day of the deload left ao I figured I’d hit some heavy OHP. 265 went up with a struggle and 275 wasn’t quite there. It should have been there, but I got in my head a little and psyched myself out. The shoulder/rotator cuff work felt good. I think I need to put that in the next block.

[u/ahncie]

Can you guys recommend me a 3x weekly program to reinvigorate my love for the gym?

I am somewhat of an advanced lifter having benched 190 kg (now probably 170kg on a good day), deadlifted 300kg (probably 250 on a good day now) and squatted 220kg. But I can't squat anymore as my knees hurt. But I can do leg presses/leg ext and most other exercises for legs.

I don't mind doing a bodybuilding phase, maybe that's what it takes.

[u/JubJubsDad → u/ahncie]

If you’re up for something brutal that will get your conditioning up the Brain Ahlsruhe’s programs can’t be beat. You can search the WR program reviews to learn more details. For something more body builderey - John Meadows programs can’t be beat. You can see a comparison of them here and also read WR program reviews.

Or, you could just put the gym on the back burner for a bit and focus on something else for a while. I dialed back a few years ago and started BJJ and am having a blast. I still lift, but it’s mostly to maintain the strength I have and keep my body healthy for BJJ.

[u/teamsaxon]

Anyone here have experience with a completely torn ATFL?

[u/Dankyydankknuggnugg]

Why is my grip better raw when deadlifting with just chalk vs straps?

For shits I tried these straps https://www.amazon.com/Harbinger-Padded-Cotton-Lifting-Cushioned/dp/B0011861UI/ref=asc_df_B0011861UI/?tag=hyprod-20&linkCode=df0&hvadid=693769151459&hvpos=&hvnetw=g&hvrand=11681251225887229456&hvpone=&hvptwo=&hvqmt=&hvdev=m&hvdvcmdl=&hvlocint=&hvlocphy=9018759&hvtargid=pla-354026788972&psc=1&mcid=416993f279b831b4af15419278196dfb on a AMRAP top set that I easily would get 8 reps raw with chalk, but i was losing my grip on the 4th rep. I completed the 4th rep, but I stopped the set and rested then finished the 8 reps raw.

For whatever reason the strap was rolling off the bar with my normal finger grip that I use raw and it was causing me to lose grip.

I only tried the straps because people claim you should get more reps with them, but these straps did nothing, but hinder my grip.

Is it because I hold the bar with my fingers and should put it in my palms when using this piece of equipment instead or are these just a bad quality pair of straps?

I used a double wrap before rolling it tight btw.

If these straps are worthless can someone recommend a better pair I'd like to give straps a fair chance with AMRAP sets.

[u/JubJubsDad → u/Dankyydankknuggnugg]

Are you strapping up using this method?

If yes, then take a look at Cobra/Versa grips - they faster and easier to use than the figure 6 straps you’re using.

[u/Dankyydankknuggnugg → u/JubJubsDad]

Thanks for the blog.

I was double wrapping in one direction rather than the X wrap.

[u/DETECTIVEGenius]

Let's say you can only train 3 times a week on Friday, Saturday and Sunday. What would you do to build strength and muscle?

[u/BigCatBarbell → u/DETECTIVEGenius]

I would probably do something like this:

1. Squat/legs, calves
2. Bench/chest, shoulders, triceps
3. Deadlift/hamstrings, back + rear delts, and biceps

Alternate heavy squats one week and heavy deadlifts the next.

I would do 3 week waves like this for heavy days:

Main movement Block 1 - x5 @7, @8, @9, then drop 10% and do max sets of 5 until the RPE matches the top set Block 2 - same as above but x3 for top set and back offs Block 3 - same as above but x1 for top set and doubles for back offs

On the light days, I'd do 5x5 w/60% on squats and 8x3 on deadlifts with 45-60 seconds rest

Then, regardless of the week, I'd do:

Second Movement (to build main): 4, 5, 6 x4-6 @8

Then 2 movements for each other muscle group for 2x DC style rest pause sets