Escape from Wichita Falls

[Renascent]

Need to figure out the slick bench issue though because benching was essentially zero leg drive.

I've seen people toss a cheap yoga mat across the bench to create friction.

[SnakePlissken]

Need to figure out the slick bench issue though because benching was essentially zero leg drive.

I've seen people toss a cheap yoga mat across the bench to create friction.

Good idea. I'll have to do that next time I go.

[SnakePlissken]

1ct Bench
4x3 x240, RPE 6-7
3X6 X225, RPE 8ish

CG Spoto Bench
2x6 x195
8x195, RPE10

Front Squat w/ Belt (didnt feel these today)
5x220
3x5 x215
3x215

DB Curls w/ BFR Bands 40lbs total
x25
x12
x8

BW Situps, EMOMs
4x14

[SnakePlissken]

Forgot to enter last night
1ct Bench
8x150
6x180
5x210
4x225
3x240
2x2 x255

Power Rows
4x8 x185

Deadlift w/ Belt
3x5 x340

RDLs
Top 6x305@8
3x6 x275

Getting tired of this training scheme lately. Front Squats and all my deads in one day are just starting to wear on my motivation so this might be the last month my squats and deads look like this. Also when benching gets stale I'm switching to an OHP focus.

[houzi]

1ct Bench
2x3 x240

Chest Press Machine
30x33
15x44
20x55

Lat Pulldowns
10x66
10x99
10x121
8x165

Leg Extensions
10x50
10x60
10x70

Rower Machine
5:00 steady state

So i lifted at a public gym for the first time in 3 years and it all came back. Had the old guy doing Lord knows what on a seated cable machine, a PT that was telling a guy that you should never put your feet more than shoulder width apart to squat, and a dude that looked at me when I went to use leg drive benching and pushed myself 6" across a bench with the roughness of a butcher block.

Loved being able to use machines again and eves drop on conversations across the gym. Shining moment was when my girlfriend said the PTs advice sucked and that your best squat foot placement is what should be most comfortable if you just wanna get in shape.

Need to figure out the slick bench issue though because benching was essentially zero leg drive.

Like Renascent said a yoga mat may work. Ive previously used 2 resistance bands stretched across the bench, that worked very well.
Public gyms can have some odd characters and i am so so so glad that i can now lift at home. One favourite thing ive seen was a trainer spotting his client squatting maybe 40-50kg. The client finished his set, and as the trainer put his hands on the bar to help initiate the re-rack the client shrugged out from under the bar, leaving the trainer stood there suddenly holding onto this loaded barbell. Luckily no injury, but he never told his client not to do that, even when he did it again on the next set! Madness.

[SnakePlissken]

1ct Bench
2x3 x240

Chest Press Machine
30x33
15x44
20x55

Lat Pulldowns
10x66
10x99
10x121
8x165

Leg Extensions
10x50
10x60
10x70

Rower Machine
5:00 steady state

So i lifted at a public gym for the first time in 3 years and it all came back. Had the old guy doing Lord knows what on a seated cable machine, a PT that was telling a guy that you should never put your feet more than shoulder width apart to squat, and a dude that looked at me when I went to use leg drive benching and pushed myself 6" across a bench with the roughness of a butcher block.

Loved being able to use machines again and eves drop on conversations across the gym. Shining moment was when my girlfriend said the PTs advice sucked and that your best squat foot placement is what should be most comfortable if you just wanna get in shape.

Need to figure out the slick bench issue though because benching was essentially zero leg drive.

Like Renascent said a yoga mat may work. Ive previously used 2 resistance bands stretched across the bench, that worked very well.
Public gyms can have some odd characters and i am so so so glad that i can now lift at home. One favourite thing ive seen was a trainer spotting his client squatting maybe 40-50kg. The client finished his set, and as the trainer put his hands on the bar to help initiate the re-rack the client shrugged out from under the bar, leaving the trainer stood there suddenly holding onto this loaded barbell. Luckily no injury, but he never told his client not to do that, even when he did it again on the next set! Madness.

Can't use bands on these benches because a bar runs perpendicular below it and is part of the frame. My girlfriend has a cheap yoga mat she's brining next time and if it works out I'll probably get my own so I don't ruin hers.

I think people that are totally new to lifting don't have any idea if a weight is "heavy" to someone or not and shrugging out they probably assumed the trainer is strong enough to just hold it lol

[SnakePlissken]

1ct Bench
3x4 x240

Front Squats w/ belt
Top 6x235, RPE 9
3x3 backoffs x235

JM Press
2x10 x65
10x70
/SS/
BoRs
3x6 x185

Flies w/purple band, rest pause
x30
x15
x12

[SnakePlissken]

1ct Bench
4x3 x255, RPE 8-9
3x8 x210, RPE 8-10

CG Spoto Bench
2x4 x210
7x210, RPE 10

Front Squat w/ Belt
3x1 x230, RPE easy

DB Curls w/ BFR Bands
x25
x15
x10

BW Situps, EMOMs
5x14

[SnakePlissken]

1ct Bench
8x150
6x180
5x210
4x225
3x240
2x2 x255
2x1 x270

Power Rows
5x6 x185

Deadlift w/ belt
8x365, RPE10

RDLs
Top 6x310, RPE8
4x6 x275

[SnakePlissken]

1ct Bench
5x4 x240
Pretty easy today. Groove felt good.

Front Squat w/ Belt
Top 4x250, RPE 9
3x2 x250 backoffs

JM Press
10x60
10x65
10x70
10x75
10x80
/SS/
BoRs
5x10 x185

Rest Pause Banded Flies w/ Purple Band
x40
x20
x16

[houzi]

1ct Bench
5x4 x240
Pretty easy today. Groove felt good.

Front Squat w/ Belt
Top 4x250, RPE 9
3x2 x250 backoffs

JM Press
10x60
10x65
10x70
10x75
10x80
/SS/
BoRs
5x10 x185

Rest Pause Banded Flies w/ Purple Band
x40
x20
x16

Strong work man!
Im guessing you are using one of the Nuckols 3x Bench programs? Which one are you using? Are you hitting the amrap every 4th week and adjusting ....or intending to max out?
Im considering giving it a run after I finish with what im doing now.

[SnakePlissken]

Strong work man!
Im guessing you are using one of the Nuckols 3x Bench programs? Which one are you using? Are you hitting the amrap every 4th week and adjusting ....or intending to max out?
Im considering giving it a run after I finish with what im doing now.

Thanks man! and yup I'm on the 4th month of using Nuckols 3x Bench program. I started out with the 3x Int/Mod Vol routine for the first 3 and on the third month I stalled on my AMRAPs at 240. January is the first month I've switched to the Int/Hi Vol routine but I started out the extra volume on the easier side (spoto close grips to keep ROM down and started out with super light JM Presses on Fridays just to ramp up the volume slowly).

Since this is the first month of doing the Hi Vol routine, I'm going to go for the AMRAP at 255 and based on where that goes I'll repeat the Hi or go into the Advanced routine and probably hit a max at the end of February or March depending on how the January AMRAP goes. My soft goal is to hit a 315 1ct Bench before I'm done. If it doesn't happen though I won't be too disappointed in the 30lb gain on my 1RM in 3 months it's gotten me so far.

[houzi]

Strong work man!
Im guessing you are using one of the Nuckols 3x Bench programs? Which one are you using? Are you hitting the amrap every 4th week and adjusting ....or intending to max out?
Im considering giving it a run after I finish with what im doing now.

Thanks man! and yup I'm on the 4th month of using Nuckols 3x Bench program. I started out with the 3x Int/Mod Vol routine for the first 3 and on the third month I stalled on my AMRAPs at 240. January is the first month I've switched to the Int/Hi Vol routine but I started out the extra volume on the easier side (spoto close grips to keep ROM down and started out with super light JM Presses on Fridays just to ramp up the volume slowly).

Since this is the first month of doing the Hi Vol routine, I'm going to go for the AMRAP at 255 and based on where that goes I'll repeat the Hi or go into the Advanced routine and probably hit a max at the end of February or March depending on how the January AMRAP goes. My soft goal is to hit a 315 1ct Bench before I'm done. If it doesn't happen though I won't be too disappointed in the 30lb gain on my 1RM in 3 months it's gotten me so far.

30lbs gain is great! Hopefully you are able to achieve your 315lbs goal. Im waiting to get close to a 182.5kg E1RM, and then possibly switch to something proven like the Nuckols 3x program to achieve it. Or perhaps ill change my mind, who knows.
I like the idea of hitting an amrap each week to gauge strength on the Int Med Vol, but I think the only change i would make is to adjust the percentage for the amrap. Start a little lighter week 1, then add a few percentage each week.

[CheekiBreekiFitness]

+30lbs in 3 months on bench ? Holy shit.

[SnakePlissken]

Strong work man!
Im guessing you are using one of the Nuckols 3x Bench programs? Which one are you using? Are you hitting the amrap every 4th week and adjusting ....or intending to max out?
Im considering giving it a run after I finish with what im doing now.

Thanks man! and yup I'm on the 4th month of using Nuckols 3x Bench program. I started out with the 3x Int/Mod Vol routine for the first 3 and on the third month I stalled on my AMRAPs at 240. January is the first month I've switched to the Int/Hi Vol routine but I started out the extra volume on the easier side (spoto close grips to keep ROM down and started out with super light JM Presses on Fridays just to ramp up the volume slowly).

Since this is the first month of doing the Hi Vol routine, I'm going to go for the AMRAP at 255 and based on where that goes I'll repeat the Hi or go into the Advanced routine and probably hit a max at the end of February or March depending on how the January AMRAP goes. My soft goal is to hit a 315 1ct Bench before I'm done. If it doesn't happen though I won't be too disappointed in the 30lb gain on my 1RM in 3 months it's gotten me so far.

30lbs gain is great! Hopefully you are able to achieve your 315lbs goal. Im waiting to get close to a 182.5kg E1RM, and then possibly switch to something proven like the Nuckols 3x program to achieve it. Or perhaps ill change my mind, who knows.
I like the idea of hitting an amrap each week to gauge strength on the Int Med Vol, but I think the only change i would make is to adjust the percentage for the amrap. Start a little lighter week 1, then add a few percentage each week.

I can't recommend Nuckols free Bench program enough. The AMRAPs being the same percentage weeks 1-3 is nice because you can really gage your strength well and when you stall, you'll know you stalled because your e1RM (according to the spreadsheet) will remain constant and you'll keep hitting the same reps at the same weight.

@CheekiBreekiFitness thanks man, I didn't really expect it either. Honestly was planning to run it for maybe 2 months before doing something different, but figured what the hell. At this point I'm probably going to rerun it for OHP over the summer.

[SnakePlissken]

1ct Bench
3x2 x240
3x5 x210
All easy, bench is feeling a groove still

CG Spoto Bench
3x3 x225

Front Squat w/ Belt
3x3 x195

Rest Pause DB Curls, 40lbs
x28
x15
x10
Dropped the BFR bands to see how things would go. I feel like I got more useful work without the bands than with.

BW Situps for 1 AMRAP set
x45
Got tired of the multiple sets across of these and just went for a straight up AMRAP set instead. Paused 3 times on the way up for a few seconds, but other than that they were all consecutive reps. Probably could've pushed out 2 or 3 more solid reps though so more like an RPE 9 set.

[SnakePlissken]

1ct Bench
5x150
4x180
3x210
3x225
3x225
2x240
2x240

Power Rows
2x6 x185

Deadlift w/ belt
3x3 x340

RDLs
2x6 x275

[SnakePlissken]

1ct Bench
6x255, RPE 9.5 (PR)
Felt like I had more in the tank than 6, but also wasn't sure if I could've gotten a 7th so I called it at 6. Forgot to video too, but this was a pretty big rep PR. e1RM is 310 now. Thinking of going for another month of Nuckols Int/Hi with the AMRAP at the end and if I can get my e1RM to 315 or 320 I may go for the big 315 single end of March.

Front Squat w/ Belt
1x270 (old PR)
1x280 @8 (PR)
1x290 @9 (PR)
Little shocked at how well my Front Squat has been feeling lately. Didn't expect to hit anything higher than 280 today, but this was a 20lb PR in a month. Haven't decided if I'm going to bring LB squat back into the fold yet or if I'm going to repeat what I did this month and milk it.

JM Press
2x10 x80
/SS/
BoRs
2x6 x185

[broseph]

1ct Bench
6x255, RPE 9.5 (PR)
Felt like I had more in the tank than 6, but also wasn't sure if I could've gotten a 7th so I called it at 6. Forgot to video too, but this was a pretty big rep PR. e1RM is 310 now. Thinking of going for another month of Nuckols Int/Hi with the AMRAP at the end and if I can get my e1RM to 315 or 320 I may go for the big 315 single end of March.

This is awesome. Keep running that program till it quits, man.

[SnakePlissken]

1ct Bench
6x255, RPE 9.5 (PR)
Felt like I had more in the tank than 6, but also wasn't sure if I could've gotten a 7th so I called it at 6. Forgot to video too, but this was a pretty big rep PR. e1RM is 310 now. Thinking of going for another month of Nuckols Int/Hi with the AMRAP at the end and if I can get my e1RM to 315 or 320 I may go for the big 315 single end of March.

This is awesome. Keep running that program till it quits, man.

Thanks man!