The Flywheel Effect
Moderator: Chebass88
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
March 15, 2023
Bench Press
135 pounds x 11/8/6 - all sets @8 RPE
Conv Deadlift
325 pounds x 6 reps - @8
275 pounds - 2 sets x 2 reps
Rest times were 2 minutes or less on everything. I'm going to mix in workouts like this somewhat regularly to help with building work capacity.
The weights I'm using are staying basically the same on each lift right now - alternating between a lighter day and a heavier day on each exercise. I have rep goals that will trigger me to increase weight. The goal for deads was 7 reps today and I could have made it but really don't want to go beyond 8 RPE on anything since my frequency is pretty high right now. Improving my work capacity should help and I fully expect I'll hit the goal on my next attempt, though that may be a few weeks off.
Increasing the weight on the bar from day to day or week to week is NOT my primary goal at this point. I'm really just trying to get in a lot of good clean reps in the 60-80% range. I think it's going very well. I feel fresh and can tell that my strength is gradually increasing.
135 pounds x 11/8/6 - all sets @8 RPE
Conv Deadlift
325 pounds x 6 reps - @8
275 pounds - 2 sets x 2 reps
Rest times were 2 minutes or less on everything. I'm going to mix in workouts like this somewhat regularly to help with building work capacity.
The weights I'm using are staying basically the same on each lift right now - alternating between a lighter day and a heavier day on each exercise. I have rep goals that will trigger me to increase weight. The goal for deads was 7 reps today and I could have made it but really don't want to go beyond 8 RPE on anything since my frequency is pretty high right now. Improving my work capacity should help and I fully expect I'll hit the goal on my next attempt, though that may be a few weeks off.
Increasing the weight on the bar from day to day or week to week is NOT my primary goal at this point. I'm really just trying to get in a lot of good clean reps in the 60-80% range. I think it's going very well. I feel fresh and can tell that my strength is gradually increasing.
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
March 18, 2023
Bench Press
155 pounds - 7 sets x 3 reps
Skipped squats and then added an extra rest day because one of my knees hasn't been feeling right for about a week.
155 pounds - 7 sets x 3 reps
Skipped squats and then added an extra rest day because one of my knees hasn't been feeling right for about a week.
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
March 20, 2023
Bench Press
135 pounds - 8 sets x 6 reps
Conv Deadlift
275 pounds - 5 sets x 4 reps
Was feeling pretty good today so I ended up skipping ahead and doing the sets x reps that were scheduled for the following session instead. I'd guess that the extra rest day helped.
I'm getting better at modifying my plan for the day according to how I'm feeling and performing at that moment. I feel like this should pay dividends in the long run.
135 pounds - 8 sets x 6 reps
Conv Deadlift
275 pounds - 5 sets x 4 reps
Was feeling pretty good today so I ended up skipping ahead and doing the sets x reps that were scheduled for the following session instead. I'd guess that the extra rest day helped.
I'm getting better at modifying my plan for the day according to how I'm feeling and performing at that moment. I feel like this should pay dividends in the long run.
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
March 23, 2023
SSB Low Box Squat
165 pounds - 5 sets x 4 reps
Bench Press
155 pounds - 8 sets x 3 reps
I switched the lift order so that I'm freshest when doing squats. It worked well. Good energy level was good through the squats and I didn't notice any real impact on bench. I'll probably do the same thing on deadlift days as well.
165 pounds - 5 sets x 4 reps
Bench Press
155 pounds - 8 sets x 3 reps
I switched the lift order so that I'm freshest when doing squats. It worked well. Good energy level was good through the squats and I didn't notice any real impact on bench. I'll probably do the same thing on deadlift days as well.
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
March 25, 2023
Conv Deadlift
325 pounds - 5 sets x 3 reps
Bench Press
115 pounds - 6 sets x 6 reps
I've still been having a slightly tender knee. It seems like it's bench press that's bothering it more than squats or deads so I went lighter on those today and used pretty much no legs during the lift. It was pretty easy, as expected.
Deads on the other hand were harder than expected even though I was never super close to failure - probably nothing over an 8 RPE.
325 pounds - 5 sets x 3 reps
Bench Press
115 pounds - 6 sets x 6 reps
I've still been having a slightly tender knee. It seems like it's bench press that's bothering it more than squats or deads so I went lighter on those today and used pretty much no legs during the lift. It was pretty easy, as expected.
Deads on the other hand were harder than expected even though I was never super close to failure - probably nothing over an 8 RPE.
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
March 27, 2023
SSB Squat
205 pounds - 6 sets x 2 reps
Bench Press
155 pounds - 6 sets x 4 reps
I'm removing the box on squats for now to try to get a bit closer to a standard squat. Would love to do some regular low bar squats but I'm not going anywhere near that until I feel my elbow has healed up fully.
Bench went well. Got near an RPE 9 on the last rep of the last set. Next time should be 7 sets of 4 and I'm sure that will be a real challenge.
205 pounds - 6 sets x 2 reps
Bench Press
155 pounds - 6 sets x 4 reps
I'm removing the box on squats for now to try to get a bit closer to a standard squat. Would love to do some regular low bar squats but I'm not going anywhere near that until I feel my elbow has healed up fully.
Bench went well. Got near an RPE 9 on the last rep of the last set. Next time should be 7 sets of 4 and I'm sure that will be a real challenge.
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
March 29, 2023
Bench Press
125 pounds - 3 sets x 8 reps
Conv Deadlift
275 pounds - 3 sets x 6 reps
After 3 weeks being unable to lift, I've now been back at it for a month. I'm going to transition to programming that's a little different. I've mostly been doing many sets of lower rep work. I'm going to reduce sets and increase reps. Also planning to start adding in some accessory stuff sometime soon.
Both Bench and Deadlift were pretty easy - nothing higher than about a 6 RPE.
125 pounds - 3 sets x 8 reps
Conv Deadlift
275 pounds - 3 sets x 6 reps
After 3 weeks being unable to lift, I've now been back at it for a month. I'm going to transition to programming that's a little different. I've mostly been doing many sets of lower rep work. I'm going to reduce sets and increase reps. Also planning to start adding in some accessory stuff sometime soon.
Both Bench and Deadlift were pretty easy - nothing higher than about a 6 RPE.
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
March 31, 2023
SSB Squat
205 pounds - 3 sets x 3 reps
Supinated Triceps Pushdown
10 pounds - 2 sets x 15 reps
Close Grip Larsen Press
95 pounds - 3 sets x 10 reps
Squats went well.
Started out trying normal triceps pushdown but felt discomfort in my elbow right away. Decided to try it supinated and there wasn't even a trace of pain or discomfort so I'll likely continue doing them that way.
Doing close grip larsen press because I don't want any pressure on my knees. Close grip is just to add some variation some I'm doing a standard grip for all of my other pressing right now. 95 pounds was meant to be a warm up weight but after doing a few reps with it I decided it was going to be my working weight.
205 pounds - 3 sets x 3 reps
Supinated Triceps Pushdown
10 pounds - 2 sets x 15 reps
Close Grip Larsen Press
95 pounds - 3 sets x 10 reps
Squats went well.
Started out trying normal triceps pushdown but felt discomfort in my elbow right away. Decided to try it supinated and there wasn't even a trace of pain or discomfort so I'll likely continue doing them that way.
Doing close grip larsen press because I don't want any pressure on my knees. Close grip is just to add some variation some I'm doing a standard grip for all of my other pressing right now. 95 pounds was meant to be a warm up weight but after doing a few reps with it I decided it was going to be my working weight.
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
April 1, 2023
Bench Press
155 pounds x 7 reps
Deadlift
275 pounds - 3 sets x 7 reps
Nordic Hamstring Curls
3 sets x 8 reps
Hit my rep goal on bench so I'll increase weight next time.
Deadlifts drained me enormously but were nowhere near failure. Next time will be 3x8.
155 pounds x 7 reps
Deadlift
275 pounds - 3 sets x 7 reps
Nordic Hamstring Curls
3 sets x 8 reps
Hit my rep goal on bench so I'll increase weight next time.
Deadlifts drained me enormously but were nowhere near failure. Next time will be 3x8.
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
April 3, 2023
SSB Squat
165 pounds - 3 sets x 6 reps
Leg Extension
75 pounds - 3 sets x 12 reps
DB Bench Press
40's - 3 sets x 10 reps
Still struggling to build up work capacity on squats. I was very light headed after each of the 3 sets even though they weren't very close to failure. I'll aim for sets of 7 next time.
Leg Extensions and DB Bench weren't too difficult. Focus was on getting a full range of motion and controlling the weight throughout. Weight will go up next time around.
165 pounds - 3 sets x 6 reps
Leg Extension
75 pounds - 3 sets x 12 reps
DB Bench Press
40's - 3 sets x 10 reps
Still struggling to build up work capacity on squats. I was very light headed after each of the 3 sets even though they weren't very close to failure. I'll aim for sets of 7 next time.
Leg Extensions and DB Bench weren't too difficult. Focus was on getting a full range of motion and controlling the weight throughout. Weight will go up next time around.
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
April 4, 2023
Conventional Deadlift
325 pounds x 7 reps
Bench Press
135 pounds - 3 sets x 6 reps
Pretty easily hit 7 reps on deads at about a 7-8 RPE so I'll increase weight next time. First time taking video of myself in a while. I should do it more often... Noticed on deads that my hips were shooting up right away and as a result coming through later than they should be. I believe this is because of the belt limiting me in the setup. Even though I feel like I get extra support from it, I'm likely better off not using it because something like this could likely be the difference between making or missing a lift that's closer to my 1RM. I could also just experiment with loosening it more...but I don't feel like I lose much (if any) strength without the belt.
Not sure what happened on bench today, but something clicked. It felt extremely light compared to how it's generally been feeling lately and the movement pattern seemed to be more locked in. I probably could've done 3x10 without needing to grind, but I'm content to go slowly, especially since the weight will be increasing on my heavier bench day this week.
325 pounds x 7 reps
Bench Press
135 pounds - 3 sets x 6 reps
Pretty easily hit 7 reps on deads at about a 7-8 RPE so I'll increase weight next time. First time taking video of myself in a while. I should do it more often... Noticed on deads that my hips were shooting up right away and as a result coming through later than they should be. I believe this is because of the belt limiting me in the setup. Even though I feel like I get extra support from it, I'm likely better off not using it because something like this could likely be the difference between making or missing a lift that's closer to my 1RM. I could also just experiment with loosening it more...but I don't feel like I lose much (if any) strength without the belt.
Not sure what happened on bench today, but something clicked. It felt extremely light compared to how it's generally been feeling lately and the movement pattern seemed to be more locked in. I probably could've done 3x10 without needing to grind, but I'm content to go slowly, especially since the weight will be increasing on my heavier bench day this week.
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
April 7, 2023
SSB Squat
205 pounds - 3 sets x 4 reps
Close Grip Larsen Press
105 pounds - 3 sets x 10 reps
Supinated Triceps Pushdown
15 pounds - 2 sets x 15 reps
Squats got a little grindy on the final reps. Video of the second set is below. After watching it back I did a better job of getting to depth and maintaining tightness on the descent on the final set.
205 pounds - 3 sets x 4 reps
Close Grip Larsen Press
105 pounds - 3 sets x 10 reps
Supinated Triceps Pushdown
15 pounds - 2 sets x 15 reps
Squats got a little grindy on the final reps. Video of the second set is below. After watching it back I did a better job of getting to depth and maintaining tightness on the descent on the final set.
-
- Registered User
- Posts: 5136
- Joined: Mon Sep 25, 2017 12:54 pm
Re: The Flywheel Effect
I like your goal of just getting lots of clean reps in the 60-80 percent range.
Do you get much utility out of deadlifting with a belt?
Do you get much utility out of deadlifting with a belt?
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
Re: The Flywheel Effect
Hey Hector.
Yes, I'm really liking the work I've been doing in that range as well.
Regarding the belt, I get some utility out of it, but not a lot. I started wearing one more regularly after tweaking my back pretty badly a few years back. I didn't hurt it deadlifting, but ended up re-tweaking it a couple of times deadlifting in the months that followed. So I started using the belt to get some additional stability in my lower back. That's far in the rear view mirror though.
I've typically not been wearing it when deadlifting recently, and only did so on this occasion because I expected to be pushing near 9-10 RPE. I realized after the fact that I probably would've been better of without it. I do have a narrower belt I've only used a handful of times. I may play around with that when doing lower intensity work and see how it impacts my starting position.
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
April 8, 2023
Bench Press
165 pounds - 3 sets x 3 reps
Conv Deadlift
275 pounds - 3 sets x 8 reps
Nordic Hamstring Curl
3 sets x 8 reps
Not sure I could've done 4 reps on any of the bench sets, so it'll be interesting to see how next week goes when I should be doing 3x4.
Deads were pretty easy. Tried out my smaller belt and I like that much better for deadlifting. It's a 3 inch belt and I think 10mm while my main one is 4 inches and 13mm.
165 pounds - 3 sets x 3 reps
Conv Deadlift
275 pounds - 3 sets x 8 reps
Nordic Hamstring Curl
3 sets x 8 reps
Not sure I could've done 4 reps on any of the bench sets, so it'll be interesting to see how next week goes when I should be doing 3x4.
Deads were pretty easy. Tried out my smaller belt and I like that much better for deadlifting. It's a 3 inch belt and I think 10mm while my main one is 4 inches and 13mm.
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
April 9, 2023
SSB Squat
165 - 3 sets x 7 reps
Leg Extension
90 pounds - 3 sets x 12 reps
DB Bench Press
45's - 3 sets x 10 reps
165 - 3 sets x 7 reps
Leg Extension
90 pounds - 3 sets x 12 reps
DB Bench Press
45's - 3 sets x 10 reps
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
April 10, 2023
Conv Deadlift
335 pounds - 3 sets x 3 reps
Bench Press
135 pounds - 3 sets x 7 reps
All smooth. Used the smaller belt when deadlifting again today and it felt great. Will likely stick with using this when I do belted work.
335 pounds - 3 sets x 3 reps
Bench Press
135 pounds - 3 sets x 7 reps
All smooth. Used the smaller belt when deadlifting again today and it felt great. Will likely stick with using this when I do belted work.
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
April 12, 2023
SSB Squat
205 pounds - 3 sets x 5 reps
Close Grip Larsen Press
115 pounds - 3 sets x 10 reps
Supinated Triceps Pushdown
20 pounds - 2 sets x 15 reps
Squats felt good. I'll increase weight next time. As you may have noticed watching my vids lately the 2 year old is constantly hovering around me. Half the time I setup and end up not even starting the set because he stands under me or under the weights. At some point I may need to lock him out of the room when I'm lifting, but I pretty much know if I do that the whole workout is over because a tantrum is highly likely.
I can tell something is going right on bench because if was easier than last week even though it was 10 pounds heavier.
205 pounds - 3 sets x 5 reps
Close Grip Larsen Press
115 pounds - 3 sets x 10 reps
Supinated Triceps Pushdown
20 pounds - 2 sets x 15 reps
Squats felt good. I'll increase weight next time. As you may have noticed watching my vids lately the 2 year old is constantly hovering around me. Half the time I setup and end up not even starting the set because he stands under me or under the weights. At some point I may need to lock him out of the room when I'm lifting, but I pretty much know if I do that the whole workout is over because a tantrum is highly likely.
I can tell something is going right on bench because if was easier than last week even though it was 10 pounds heavier.
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
April 15, 2023
Bench Press
165 pounds - 3 sets x 4 reps
Conv Deadlift
285 pounds - 3 sets x 6 reps
Nordic Hamstring Curl
3 sets x 8 reps
Last week bench was 3x3 with this weight and I said I didn't think I could've done 4 reps on any of the sets. Did 3x4 this week and felt like I could've done more reps on each set. Interesting how that works sometimes...
Deads was quite easy today as well despite a 10 pound weight increase from last week.
Work capacity has definitely improved. Overall the fatigue in each session is reduced. I never felt fatigued at all today and probably could've done all of the sets with 60 second or less rest between. I'm very happy with how things are going right now.
165 pounds - 3 sets x 4 reps
Conv Deadlift
285 pounds - 3 sets x 6 reps
Nordic Hamstring Curl
3 sets x 8 reps
Last week bench was 3x3 with this weight and I said I didn't think I could've done 4 reps on any of the sets. Did 3x4 this week and felt like I could've done more reps on each set. Interesting how that works sometimes...
Deads was quite easy today as well despite a 10 pound weight increase from last week.
Work capacity has definitely improved. Overall the fatigue in each session is reduced. I never felt fatigued at all today and probably could've done all of the sets with 60 second or less rest between. I'm very happy with how things are going right now.
- Clearwater47
- Registered User
- Posts: 406
- Joined: Tue Jan 17, 2023 12:59 pm
- Location: Minnesota, USA
- Age: 49
April 16, 2023
SSB Squat
165 - 3 sets x 8 reps
Leg Extension
100 pounds - 3 sets x 12 reps
DB Bench Press
47.5's - 3 sets x 10 reps
165 - 3 sets x 8 reps
Leg Extension
100 pounds - 3 sets x 12 reps
DB Bench Press
47.5's - 3 sets x 10 reps