I'm complete opposite. Don't know if it's from broing out and skipping legs for most of my 20's or maybe I have a really efficient bench press. Bench max is 315 but squats is only 365, and that's after really putting in work over the last year on lower body (have added 60 pounds to my squat max over last few months). On pace though to hit bench 1.5X body weight, squat 1.75X BW, and deadlift 2X BW in probably next 3 months. Been a goal of mine for a while now.
It’s not a KBox but I truly have a belt squat from SquatMax I’ll sell you. It’s the one that attaches to a rack and can be broken down.
It’s not a cost friendly option (luckily found mine used), but it will last forever and it’s very effective.
popped a vessel in my eye deadlifting yesterday. it's not bad, but I haven't experienced that before.
Where Eagles Dare thanks for the recommendation the other day. That’s a great little bench for what I needed. Folds up and goes in the closet. Thanks again. On another note since j haven’t bought any dumbbells in a while I didn’t realize how fucking outrageously expensive they are. Went to big 5 and they are $2 a pound. I was able to find them cheaper and luckily I had a gift card along with a sale and free shipping so I got a good deal but damn they are expensive. I need to start saving my pennies so I can get some once these are too light.
getting some cash at xmas and think i’ve decided to get a trap bar and some cambered bar attachments. i’ve been doing a lot of zerchers and the camber attachment will be nice for those and front squats.
saw these at walmart today for $7.99 each and grabbed two. velcro is more than strong enough to hold a few 45’s do farmer’s walks
Finally got a lift in over my holiday vacation/bender. I do shitty when I'm not in a routine New Year's resolutions gonna hit hard this year
15 weeks out. Finally building momentum after months of inconsistent training. Work capacity is the name of the game. Won’t be anything too heavy. squats - 485x5 @7, 405 4x5 every 90 seconds Conventional deadlifts against chains - 385+70 in chains for 3x9 Hack squat - 3x10 Hip extension - 3xAMRAP :20 rower intervals for 10 min.
Got 420 (#blazeit) x 3 on squats today. Felt really good and probably had 5 in me but didn’t want to push it and worry about bailing. I was actually really nervous knowing I was going to try and ‘max’ out so kinda fucked with my breathing and didn’t let me really get into it but the weight felt light so that’s all that matters. Now going to try and spend 2024 trying to cut some weight while hopefully not losing too much strength.
Every January through August is this, and then football season hits and the calories mount up for their revenge.
Preciate it. Definitely happy with the result. Just rewarded myself by going to the store and grabbing 2 dozen oysters, pound and a half of snowcrab claws, plus shrimp and crawfish tails for gumbo tonight.
2024 is off to a roaring start This morning when I woke up I stretched my legs out and my left hamstring cramped so aggressively that afterwards I couldn’t put a ton of pressure on it until after 12. No exercise for me on this first day of the year.
i got a 15lb macebell for christmas and thought "cool, let me find some movements for this", turns out I can only find douchey warrior guy workouts. so, i figure in a few months i will be a pretty fearsome warrior.
I went to a Wolf Brigade seminar in December and got an 8kg macebell. In retrospect, I probably shouldn’t have dropped money on one, but I wanted to support and I do enjoy the swings. I just don’t see myself doing much more than that and some warmup stuff for training.
Nothing special but really struggling for motivation recently and way too often just saying fuck it and doing cardio 3x8 with 242 SSB, easy peasy 4x6 football bar bench with 205 Just 3 very easy singles of 405 deadlifts Accessories Cardio Getting back in a routine will help a lot. Just a workout I really needed.
I’ve watched the Zahir 340kg by 12 like 40 times, what an amazing lunatic Most fascinating person on Instagram
Anyone know of a good 1 day per week bench and squat program? I do crossfit 6 days a week but we don't bench press much so would love to get a little extra work in on that. We do plenty of legs but I'm still way too unbalanced between leg strength and upper body strength from skipping leg day through my 20's so could use the extra work there. For reference bench max is around 325 and squat only 375. Want to get squat well into the 400's this year.
Free or paid? Paid, I love the stuff John Welbourn at Power Athlete does. I follow his Grindstone program which consists of an upper and lower day, then allows you to backfill the rest of the week with whatever you want. The program is on TrainHeroic and I know you get a 2 week free trial as a new sign up
Maybe I’m not reading it right but you want to bench and squat on the one free day that you have outside of CrossFit? The program id do for that is to go bench and squat on that day I guess.
Probably should have clarified. Currently workout Monday - Saturday. Would probably do the bench session Friday's before class, and then the squat session Saturday before class. Recently did a few weeks of bench session of 9-7-5-3-1, just trying to add more weight each week. Saw decent results from that but didn't know how optimal that was.
was goofing around recently and OHP with my SSB is a lot like using a buffalo or cambered bar. i do my pressing from my safety arms because i’m old and it’s easier for me to handle the eccentric. so i am gonna do this for a while /dear diary
I've ran that in the past and had good results. I'm probably over thinking it and will run this for a few weeks and see how it goes.
1x frequency will be tougher to push bench BUT since your baseline is near 0, 5x5 will work really well. Milk that shit for every ounce. Then when you get stuck, put 3 more sets earlier in the week.
Fuck Rippetoe, but he’s on to something. 15-25 reps in the 70-85% range is the perfect intersection of intensity and volume for almost any goal.
Yesterday I noticed my upper arm was super red so looked in mirror and chest/upper arms/pits were the same. Inflammation was first thought but because I had zero soreness I went down a rabbit hole of what it could be decided it could be an allergic reaction/some major skin irritation Drove in bad conditions to pick up cortizone. Then today it died down and remembered I did heavyish DB pressing for first time in a while a few days ago. Nice job freaking out about nothing, moron
Does anyone in here skip breakfast? Was looking into it but wondering if you perform well at work and your brain functions well even with no breakfast.
I don’t anymore, but I did intermittent fasting for several years (mostly just skipping breakfast and not eating late). It will take your body a few weeks to really acclimate to it, but you will notice some pretty quick fat loss.