The Gym

[LeSamourai]

Why did you do some sets of close grip bench press. Isnt that for triceps?

[usedtabe]

Because I hadn't hit them that much this week. I only lifted twice so I wanted to throw em a bone. I would have benched but I'll be doing that Sunday.

[nmcmahan52]

Used I'm such a fool for you, do ya have to, do ya have to, do ya have to let it linger

[usedtabe]

Oh I thought the world of you
But I was wrong
But I was wrong

*manly tears *

[LeSamourai]

My strength in Bench press among other things has dropped about 30 lbs. Shoulder has dropped 10 or 15 lbs. Again, normal? Im deloading this week. During a delaod week what exactly do you do. Do you still go as high as you can. So for example an 100 lb bench and you can suddenly only do 70 for same amount of reps. Do you stay at 70 or drop it lower. Also, any changes in diet for deload? Also, make fun of my friend and keep trolling him. His calves are pathetic. He could only do 140 for 12 reps on calf riase. He is not much better than me on Dl's either. Try to motivationally troll him. I told him after his calf set that bane would be disappointed and he just shook his head and said "Bane is anally gay for leg day". Trying to stop him from just focusing on arms.

[nmcmahan52]

What are you considering as a drop in strength? Like a 1rm for the day?

Have you done a simple 5x5 yet? Shit is boring and unsexy but it works

[Arttemis]

I'd have to recommend the same thing. If bulking is the goal, it seems like you gotta stick with the compound motions like squats, press, bench, deadlifts, rows/cleans. The more isolated stuff seems better off saved for after you've established the foundation of some mass. So maybe start a StrongLifts 5x5 or Starting Strength routine until you're squatting 2x body weight and deadlifting 2.5x.

[LeSamourai]

Yeah, alright. All my workouts are centered around the 4 main lifts but ill cut back on accessory work. To clarify my 1RM has dropped 30lbs on bench while my 1rm has dropped 10 or so lbs on shoulder. Is this normal? Ive heard during deload week you do 50 percent of what your pre deload 1RM is.

[usedtabe]

When I deload I normally do 50 or 60% of my 1RM.

[LeSamourai]

Does your weight jump back up to pre deload levels after the week is up or what? Never done this before that's why there is 20 q's.

[nmcmahan52]

You don't lose strength quickly so don't worry about that, deloads are there mainly to allow your CNS and your body to recover because you've beat the shit outta them

Going through your logs the only recommendation I have is to at least try some type of progression on the big 3/4 whether it be by session or weekly

[usedtabe]

Yeah, after a deload I work my way back up over weeks at a time. I don't go right back into trying PR levels immediately. I still firmly believe in setting a PR for that session, as in do the best you can for that day and don't base it on previous numbers. You might want to try different PRs too. 1RM is cool but what's your 3RM/5RM/10RM etc.

[LeSamourai]

Ahh alright. I usually barely ever do 1rm and aim for 3RM or higher.

[nmcmahan52]

for those interested, wetbreasts of the misc is down 22 lbs

[usedtabe]

For those who have never done Klokov presses(snatch grip BTN presses) you will be humbled when you do.

[nmcmahan52]

so do you bounce on the push or is it a strict push, bounce on the catch

i'd be doing this shit with the bar to start, i'm not coordinated enough for all that

[usedtabe]

Strict push, you can bounce on the catch.

[LeSamourai]

Dang, he's 2 plating a strict press. What's the point of letting it drop so fast like that? Is it to squeak out more reps. Cause If I was doing this Id go super slow on the way down.

[LeSamourai]

I would take an inch of my pen0r if it meant never having to FUCKIN' DELOAD EVER AGAIN! nowmsayin?