Escape from Wichita Falls

[SnakePlissken]

4/7
Beltless Front Squats
3x10 x185

RDLs
10x225
10x245

SG Deads
10x185
10x225

Standing Calf Raises
2x15x135

Banded Hip Adduction w/ Red Bands
2x15

4/8
Incline Bench
3x10 x125

WG Press
10x75
10x80
/SS/
BW Pullups
x8
x10

BTNs
10x45
10x50
/SS/
Rope Pressdowns
12x45
9x45

Upright Rows
2x15 x45

4/10
Beltless SLDLs
4x10 x275

Beltless LB Squat
3x10 x205

Belt Squats
3x15 x50

Hip Abductions w/ Red Bands
4x15

[SnakePlissken]

Beltless Press
2x10 x95
10x100
10x105

CG Bench
3x10 x165

Dips
12x15 (added weight)
2x10 x25
/SS/
T bar rows
4x15 x50

Cable Curls
4x15 x45

[SnakePlissken]

Haven't quit lifting or anything, but just kinda got old recording every session I was doing when it's pretty basic.
Anyway, finished my 10s phase and realized my work capacity was really lacking, but since this is a short week since I'm going out of town this weekend, I'm doing a pre 8s week with just the main lifts. Everything's running smoothly.

[SnakePlissken]

It's been a while. Just got done with the 21st total week of Bromley's 70s PLer program (18 weeks plus 3 deload weeks mainly to fit in vacations). Been pretty boring honestly, but I haven't been as into lifting as much during the last 6 months. This last month though I've gotten a bit more excited again by the idea of peaking. The last week of the official program has you do a top single plus set on all your main lifts so I hit...

Deadlift 490 x 2 (with straps)
Press 155 x 3
Squat 405 x 2

All of these are technical PRs and the Deadlift was actually more than my old single at 482. I do plan to peak these out next week though and do a mock meet at my house on Saturday during Labor Day weekend. Really hoping to hit into the 500s on deads, just make a PR on my OHP and same with my squat. The e1RMs all say it's there, but who knows on test day.

[DCR]

Good to see you, @SnakePlissken. Looking large. Seems like the program has been an unqualified success already, despite being dull. I've never followed any lifting folks online, but @Zak turned me on to Bromley and I've been watching most of his videos as they come out. I really enjoy his presentation and have gotten a lot of solid info.

[Renascent]

Welcome back.

[SnakePlissken]

Good to see you, @SnakePlissken. Looking large. Seems like the program has been an unqualified success already, despite being dull. I've never followed any lifting folks online, but @Zak turned me on to Bromley and I've been watching most of his videos as they come out. I really enjoy his presentation and have gotten a lot of solid info.

Yeah I just haven't been on the internet as much lately and I don't really watch much of his newer content (since there's only so much to talk about when it comes to lifting), but I just like the basic approach to things. And thanks @Renascent.

[broseph]

Looking muscly? *check

Approaching PR's? *check


Winning.

[houzi]

It's been a while. Just got done with the 21st total week of Bromley's 70s PLer program (18 weeks plus 3 deload weeks mainly to fit in vacations). Been pretty boring honestly, but I haven't been as into lifting as much during the last 6 months. This last month though I've gotten a bit more excited again by the idea of peaking. The last week of the official program has you do a top single plus set on all your main lifts so I hit...

Deadlift 490 x 2 (with straps)
Press 155 x 3
Squat 405 x 2

All of these are technical PRs and the Deadlift was actually more than my old single at 482. I do plan to peak these out next week though and do a mock meet at my house on Saturday during Labor Day weekend. Really hoping to hit into the 500s on deads, just make a PR on my OHP and same with my squat. The e1RMs all say it's there, but who knows on test day.

Good to see you back here. Best of luck with your goals!

[SnakePlissken]

@broseph @houzi thanks y'all, it's been a pretty good ride so far. Need to work on what I'll do next though.

So I decided to pull off a Mock Meet since I just spent 6 months working on these lifts. Honestly didn't do as well as I would've hoped, but for minimal effort in I actually broke 2 of my 2023 goals so I can't look down at it.

Wound up getting a 420 Squat (which broke my old PR by 5lbs, set 3 years ago); over that time though, my squat depth went from probably 2 white lights at best to now being consistently below parallel so it's a bigger improvement than just 5lb on paper to me. It helps too that I murdered my quads with belt squats back in the Base phase.

My Press still is trash tier (now that I've broken the 3/4/500 limits on SBD), but what I learned from the Nuckols 3x Bench program is my upper body needs a ton of volume and frequency to grow. The 2x/week UL split just doesn't cut it for something like Pressing because it still feels uncomfortable at the bottom. May be what I do to cap out the year before Christmas.

My Deadlift already broke straight through the old PR when I hit 490x2 last week. My old PR was 482x1. The Mock Meet I pulled a 500 which was a goal at the start of the year to finally get into the club, but I missed 515 barely. I think 510 would've made it, but I'll have to wait until some later time to do that.

All in all it was fun to finally use the singlet I bought in early 2020 unaware that covid would shut down every PL meet in the country just a few weeks later lol

[DCR]

If breaking a three years old squat PR with better depth, and putting a 5 in front of your DL, isn’t winning, I don’t know what is. Congratulations!

[houzi]

Awesome!

[broseph]

Nice work man. Five hundo is such a cool number to have in the bag.