T Nation

Light Squats and Mediocre Kung Fu

Do you feel you’ve recovered most of your previous strength since your major weight loss phase?

Clearly you’re a bro lifter.

1 Like

I nitpick myself, so I could break this down into useless minutiae…but honestly, I have recovered it for the most part. The press is the only thing that is a little behind where it was a year ago, but I was also 5 kilo heavier at the time. And I hit incline and decline PRs very recently. So on average, this is probably the strongest I have ever been in comparison to my bodyweight.

I leave deadlifts out of this equation. I could get it higher, but I refuse.

I only wish I could be a true bro.

1 Like

Nice!

Agreed.

It does not work the other way around, I can tell you that much for sure!

2 Likes

Shoulder day. As written before, I am doing this thing where I am going to doing 531 Week 3 for everything, but going a little heavier than I normally do in order to keep the AMRAP set under 10, roughly. This was…okay? Might should gone a smidge heavier. The backoff sets were murder, in part because that is more volume than I have been doing lately at those kinds of weights.

Standing Barbell Shoulder Press (OHP)

  • 30 kg x 5 reps
  • 40 kg x 5 reps
  • 45 kg x 3 reps
  • 60 kg x 5 reps
  • 65 kg x 5 reps
  • 72.5 kg x 9 reps
  • 52.5 kg x 10 reps
  • 52.5 kg x 10 reps
  • 52.5 kg x 10 reps
  • 52.5 kg x 10 reps
  • 52.5 kg x 10 reps

Did some foofy cable raises as well, and spent 10 minutes on the dreadmill.

8 Likes

Another squat day, only 3 days since the last day, but since I can’t train tomorrow I just did it today. My skeleton wasn’t super happy about it, especially the left knee, but it all went fine. Pretty happy to double 150, can probably triple it before too long. No rhyme or reason to the rep scheme today, as it is just bonus squats.

  • Barbell Squat

    • 20 kg x 3 reps
    • 40 kg x 3 reps
    • 60 kg x 3 reps
    • 80 kg x 3 reps
    • 100 kg x 3 reps
    • 120 kg x 3 reps
    • 140 kg x 1 reps
    • 150 kg x 2 reps
    • 100 kg x 5 reps
  • Muscle-Up

    • 1 reps
    • 6 reps
    • 3 reps
    • 4 reps

Did a bunch of interval running on the dreadmill as well.

7 Likes

Consolidated boobies day once again, with decent results. Dropped down the topset on the declines by 5 kilo compared to last week so that I would be hitting around 7 or 8 reps, so actually getting 9 was a nice surprise. And for sure a rep PR.

  • Decline Barbell Bench Press

    • 50 kg x 5 reps
    • 65 kg x 5 reps
    • 75 kg x 3 reps
    • 90 kg x 3 reps
    • 100 kg x 3 reps
    • 115 kg x 9 reps
  • Barbell Incline Bench Press

    • 45 kg x 5 reps
    • 55 kg x 5 reps
    • 65 kg x 5 reps
    • 75 kg x 3 reps
    • 85 kg x 3 reps
    • 95 kg x 1 reps
    • 105 kg x 3 reps
    • 75 kg x 8 reps
    • 75 kg x 8 reps
    • 75 kg x 8 reps
    • 75 kg x 8 reps

Kinda wanted 5 on the topset for the inclines, but obviously a good deal of my topend strength was gone at that point, so I had to settle for 3 very difficult reps. Sheesh. Also ran for 10 minutes, very, very slowly. Work capacity is going up, so that’s fine.

6 Likes

Short and quick one today. Decided to give the trap bar a go for no particular reason. They have moved plates around such that only the big bumpers were in the area, so 165 was literally the max weight I could load on it (collars are short, too). So bleh. Won’t do that again. Felt uncomfortable anyway.

  • Trap Bar Deadlift

    • 75 kg x 5 reps
    • 95 kg x 5 reps
    • 125 kg x 5 reps
    • 145 kg x 5 reps
    • 165 kg x 10 reps
  • Ab Wheel (standing)

    • 13 reps
  • Pull-Up

    • 5 reps
    • 7 reps
    • 9 reps
    • 15 reps
  • Dumbbell Bicep Curl

    • 10 kg x 10 reps
    • 12 kg x 10 reps
    • 12 kg x 10 reps
    • 8 kg x 10 reps
    • 8 kg x 10 reps

Gonna pay for those ab rolls tomorrow, I expect. I thought it was a PR, but apparently I have done 15 before. Everyone should learn how to do these, they hit some things in a way that can’t be replicated.

7 Likes

Couldn’t decide between squats and press today, so I did both. Pretty good day. 140 for 7 on squat is getting close to PR territory for that weight. 80 for 4 on the press was also a nice surprise, reps were decent.

  • Barbell Squat

    • 60 kg x 5 reps
    • 70 kg x 5 reps
    • 85 kg x 3 reps
    • 105 kg x 5 reps
    • 120 kg x 3 reps
    • 140 kg x 7 reps
    • 100 kg x 10 reps
    • 60 kg x 10 reps
  • Standing Barbell Shoulder Press (OHP)

    • 30 kg x 5 reps
    • 40 kg x 5 reps
    • 50 kg x 3 reps
    • 60 kg x 3 reps
    • 70 kg x 2 reps
    • 75 kg x 2 reps
    • 80 kg x 4 reps
    • 60 kg x 10 reps
  • Bradford Press

    • 35 kg x 20 reps (PR)

Feel like squat is leveling up a bit lately.

8 Likes

Kicking ass as always.
I’m into the ab rolls too, but I can only do them from my knees. Progressing to a full stand would be… interesting. Hip flexors, I imagine, would come into play more.
That 115x9 decline press is freaking huge.

2 Likes

Oi! What happened here?

1 Like

They definitely do. It turns the whole movement up to 11…it tears your abdominals to pieces, your lats and shoulders become major points of failure, and your lower back feels like it might just completely break in half. An amazing full body move.

1 Like

Fairly self-explanatory?

Yeah, nothing lost in translation. Just “better” than your usual squat workout, no? 140 x 7 is pretty damn strong. Especially when you haven’t squatted over 160 recently

1 Like

Yeah, a week or two ago I shifted into repping weights between 80 and 90 percent of max for the sole purpose of breaking through this 155/160 plateau.

3 Likes

I like that, should break through in no time.

1 Like

Might need another week or two, but yeah.

1 Like

Off day yesterday. Bro Day today. Doing everything light and slow, really trying to focus on just moving muscles. I think I am getting better at targeting biceps and lats/traps. Any day now I will automagically turn swole.

  • Pull-Up

    • 5 reps
    • 5 reps
    • 5 reps
    • 5 reps
    • 5 reps
  • Seated Cable Row

    • 75 lb x 12 reps
    • 90 lb x 12 reps
    • 90 lb x 12 reps
    • 75 lb x 12 reps
  • Lat Pulldown

    • 90 lb x 12 reps
    • 90 lb x 12 reps
    • 90 lb x 12 reps
    • 90 lb x 12 reps
  • Dumbbell Bicep Curl

    • 8 kg x 10 reps
    • 8 kg x 10 reps
    • 8 kg x 10 reps
    • 8 kg x 10 reps
    • 8 kg x 10 reps
5 Likes

Boobies day. No programmed lifts, just wanted to keep the declines low intensity and then rep out at some 80%+ weight on the inclines. Feeling pretty weak today, but it seems it is just because all my joints are bugging me. Probably the changing weather or some shit. Regardless, I think I hit rep PRs for basically all of the topsets below.

  • Decline Barbell Bench Press

    • 40 kg x 6 reps
    • 60 kg x 5 reps
    • 80 kg x 4 reps
    • 90 kg x 3 reps
    • 100 kg x 2 reps
    • 110 kg x 2 reps
    • 120 kg x 2 reps
    • 130 kg x 4 reps
  • Barbell Incline Bench Press

    • 40 kg x 5 reps
    • 50 kg x 5 reps
    • 60 kg x 5 reps
    • 70 kg x 3 reps
    • 80 kg x 2 reps
    • 90 kg x 2 reps
    • 95 kg x 10 reps
  • Dumbbell Bench Press

    • 26 kg x 6 reps
    • 30 kg x 6 reps
    • 34 kg x 6 reps
    • 42 kg x 10 reps

I don’t actually know if the Dumbbell bench was a rep PR, but feels like it would at least be in the neighborhood. These feel stupid when you are not used to doing them.

4 Likes

Maaan you’re a strong bencher!

2 Likes

I don’t really feel like I am? Not sure why.