u/Patton370

Helps me to be able to handle additional squat volume and grows the quads great

365lbs for 9, RPE9ish

Photos 1 - 8: 188.8lbs, 5’7.5, current age 30

Photo 9: 167lbs, 5’7.5, starting age 23

Training:

My training ages 23-26 was a bit of powerlifting, a bit of running, and lots of time taking breaks from lifting. I also suffered a non-lifting SI injury which made it impossible for me to perform squat pattern movements for about 2-3 years

Ages 26 - 30 was when I started to take things much more seriously, I ran a marathon, figured out how to fix my SI/lower back issue (around age 27), and I got extremely into powerlifting (and with bodybuilding as a secondary focus)

I ran SBS hypertrophy around 2 years ago & made extremely good progress on that (here’s the link to that: https://www.reddit.com/r/powerbuilding/s/ICJx2ylXrv ), got a powerlifting coach for 10 months, and now I do my own lifting programming, which is powerlifter focused (so lots of barbell compounds), but with lots of bodybuilding accessories & a massive amount of volume

For example, chest, quads, and glutes all get 30+ sets a week. Currently my workout routine is:

My current routine is done in 4 week blocks, with week 1 being the easiest & weeks 3 & 4 being the hardest. Some things like machine pullover, bicep curls, calf raises, lateral raises, etc. are always taken to failure every week

Day 1 is: low bar squat 5 sets, bench 5 sets, belt squats 3 sets, good mornings 3 sets, machine pullovers 2 sets, leg extensions 2 sets, weighted GHR sit ups 2 sets, hip adduction 3 sets, machine crunches 2 sets

Day 2 is: 2 sets reverse hyper extension, 4 sets deadlifts with bands, bench press 4 sets, 2 sets of chest supported t-bar rows (with Kelso shrugs following the last set, GHRs 3 sets, overhead tricep extensions 3 sets, pullover machine 2 sets, hammer curl 3 sets, leg curls 1 set

Day 3 is: 5 sets SSB squats, 1 set bench, 5 sets spoto press, 3 sets hip adduction, 2 sets incline bench, 2 sets leg extensions, 2 sets seated calf raises, 3 sets chest supported t-bar rows, 2 sets tricep pushdowns, 3 sets multi flight chest flys, 1 set machine crunches, 2 sets of hip abduction

Day 4 is a rest day so: 5 sets multi flight lateral raises, 4 sets tib raises, 2 sets preacher curls, and 2 sets wrist rolling

Day 5 is: 5 sets deadlifts, 3 sets hip thrusts, 3 sets SSB goblet setting squats, 2 sets machine pullovers, 3 sets pendlay rows, 3 sets hip adduction, 2 sets leg extensions, 2 sets leg curls, 2 sets machine crunches, 2 sets of hip abduction

Day 6 is: 1 set tempo long pause bench, 3 sets bench, 3 sets wide grip bench, 4 sets paused low bar squats, 3 sets hammer curls, 1 set chin-ups or weighted pull-ups, 1 set of chest supported t-bar rows, 4 sets tricep extensions, 4 sets leg extensions, 2 sets leg curls, 2 sets machine pullovers, 1 set machine crunches, 1 set multi flight chest flys

Day 7 is a rest day so: 4 sets multi flight lateral raises, 4 sets tib raises, 4 sets wrist rolling, 3 sets preached curls, 1 set multi flight chest flys

I also do a little bit of work in the work gym on weekdays. Usually just a couple sets of calf raises, maybe some cable rows, and/or some cable abduction sets

I try to superset everything that makes sense to superset, which makes the workouts faster

My diet is just me fighting to maintain my current weight (I have some stomach issues). I’ve been eating 3500-4000 calories and day and using ice cream to make up the calorie amount if I’m short at the end of the day. I have an appetite that where if I eat my normal amount, I’ll slowly lose weight

I don’t count macros, but my diet is extremely high in protein; when I have counted, I usually end the day in the 200-300g of protein range

Current lifts are:

Squat: 541lbs, bench: 347lbs, deadlift: 578lbs

7 years ago, they were: Squat: 385lbs, bench: 275lbs, deadlift: 475lbs

What does everyone think about electronic resistance, hammer grip, shortened lever; tricep push downs?

They are super easy on my elbows

I do wish I could make my grip ever so slightly wider, as I’m cutting a bit of ROM out at the bottom

105lbs at the bottom, 123lbs at the top, eccentric 123lbs at the bottom, 141lbs at the top

Feels much better than holding a plate or DB in my hands

I heard this sub likes pullover machines now

Excuse the sweat, I did 8 sets of squat variations, 5 sets of flat bench, and 3 sets of good mornings before I did pullovers today

I still need to do adductors, leg extensions, abs, and biceps

A t-bar row is a triangle, the most science of shapes, since you gotta pythagorean theorem that lever arm

Kelso shrugs done at the end

The brown plate is of an unknown weight. It was made by a guy during Covid. Got 3 of them for $15. He said it’s 60lbs, but one of them felt like it was 45lbs & the others felt like they were 65-70lbs. I’ll weigh them using my science scale later

My gym buddy gifted me a Titan series chest supported row machine

My gym buddy gifted me a Titan series chest supported row machine

Added 3D printed blocks by the pads, to increase the ROM at the start

This is me for a year or so ago

This particular barbell has adjustable weight horns, where they angle slightly down under load, so if you don’t have a clip, the weights will yeet themselves off the bar as soon as you move (which is what happened here on one side)

Since I had a clip on one side, I got smacked into the upright

The weight in the video (385lbs) is light for me & something I could do for 15 reps. This is 420lbs for 11 with the same barbell & barbell setting (remember the barbell is adjustable): https://www.reddit.com/r/Egolifting/comments/1tmgwqt/ssb\_science\_squat\_bar\_squats\_420lbs\_for\_11\_at/?utm\_source=share&utm\_medium=mweb3x&utm\_name=mweb3xcss&utm\_term=2&utm\_content=share\_button

Set was done after 7 sets of bench, 3 sets of stable preacher hammer curls, 2 sets of weighted chin-ups, and 3 sets of paused squats (455lbs for 4 reps)

I moved the voltra closer to me; this made the strength curve feel much better

Setting on this set: 75lbs, +30 inverse chains, and +30 eccentric overload

So the resistance at the top is 75lbs, at the bottom is 105lbs, and the eccentric resistance is 105-135lbs (with 135lbs being at the bottom, right before I start another rep)

Followed by backoffs with 435lbs

I was pleasantly surprised that my “Temu” 3D hip abduction machine was the GMWD one

I’m a fan of them, just because they help with my SI issues & was one of the only exercises I could do pain free, after getting a non-lifting related SI injury

I’m of the opinion they are either one of your most important pieces (if you need one) of equipment or mostly useless/a good table (if you don’t need one)