u/Patton370

Best my previous rep PR of this variation by 1 rep

It makes me want to AMRAP my normal bench, since I’m about 10lbs stronger with my regular grip

Deadlifts are meta

Ain’t nobody having a bigger ass than me

New PR for a triple; RPE9. I was so tempted to go for a 4th rep

3D hip abduction machine with weights + voltra added as an example

New PR for triples. RPE9

Why do you guys like this lift so much?

Seeing if I should change anything on these. Noticed my wrist didn’t stay straight, so I’m wondering if I need to raise the height on the foot rest

Partial reps and drop sets to failure, since people here tell me there’s no way I’m training as hard as I say I do

This set was after 8 sets of squats, 5 sets of bench, 2 sets of preacher curls, and 3 sets of good mornings

This is my 2nd and final set of pullovers for the day

Also did 3 sets of weighted sit ups, 2 sets of adductor machine, 2 sets of leg extensions, and 1 set of 3D hop abduction after this

Less momentum this time

115lbs resistance at the bottom, 140lbs resistance at the top, and an extra 15lbs of resistance on the eccentric (130-155lbs)

I let my elbow come up, since last time I post these here, someone said that’d give me more long head action; can’t say no to that

New 4 rep max, RPE9-9.5ish. I considered going for a 5th rep

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