CC09LawAg said:

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Want to mix in 3/4 pin press on my bench this next block to help me with my lockout.

Is this something you typically do in singles? Sets of 5? What % of your max do you use?

Trying to figure out how to program it.

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When I have done pin presses and floor presses, I usually do a weight I can get for about 5-6 reps. I just go by how the weight feels, and not really thinking about a percent of my full bench max or anything. Also, I've done them as an accessory on my OHP day and also as an accessory after my main bench on bench day (not both, one or the other). Obviously weight is probably going to be a little lower doing them after your full bench.

Pin presses aren't bad, but if you want to work on your lockout, I would recommend chains or bands instead. In my opinion, which is based on what I was taught (so not really my opinion), it is more important to work on speed throughout the FROM so that the speed actually carries through any sticking point. So for example, working all on speed, do 8 sets of 3 with green bands on a speed day. Or do the same on your regular bench day and make that your main excessory lift. Chains, same thing. If you are going to do pin presses, go by feel. 8X3 is still a good set/rep scheme.

As for a percentage... go by feel. Then, keep a log of what you did and if it is too easy, go heavier or increase the chain links lift or shorten the band. Obviously, for pin presses, you are will just up the weight.

Personally, I like chains over bands, but I always had (still have them) access to free chains due to where I work. An old rigging sling would be taken out of service and the company would let me have them. It is probably all in my head, but there was just something about chain work that added a little mental factor. Don't know if it was the sound, the raw mental aspect of every chain going up making it heavier and heavier.

I'm not saying I never did pin presses. They were great to add a different stimuli or if I was traveling and had to lift in a box gym. I just always prefered the other and thought the were more effective.

If you do go the band method (which is easy to tote around) and you don't have pegs on your bench, you can just hook them up to the two heaviest dumbbells the gym has. If the dumbbells still want to come up, lay another set cross ways - making an x.

I know that isn't what you are asking, but thought I'd offer what I think is a better alternative mixed in with the an answer to your question.

I was going to do pin presses week 1 and bands week 2, then do a heavy 5x5 week 3.

My max bench right now has been stuck around 300 - I honestly think I may just need to get bigger and may be overcomplicating it. But it hasn't been my focus so I've kind of just put it on the back burner.

I like the idea of chains, just not sure I have any extra in the budget right now for gym equipment.

I've never put any focus on speed work so that is something I'm going to look into.

You anywhere close to New Braunfels? I can give you a set. I have plenty. Might use them again if I start squatting some time, but I won't ever go heavy so I'll have plenty still.

Man I am not and don't really ever make it up that way but I appreciate the offer!

Looking for some easy to set up and low fatigue quad iso accessory exercises for my squat day.

I have a leg extension bolt on thing for my rack, but in all honesty I'm usually so exhausted after my squats that setting it up just doesn't happen. I can't set it up before my squats b/c I have to set it at the height where my safety catches go.

I'm thinking maybe bodyweight bulgarian split squats, with a focus on tempo? Sissy squats? Maybe cossack squats?

Main goal here is to throw in something with a low overall stress to my body that adds something I'm missing with all of the heavy low bar squatting. So whether that's additional mobility/range of motion, quad targeting, etc. I'm open to it.

I have a cable machine with ankle straps that I could get creative with as well.

Personally not a fan of sissy squats due to patellar tendonitis but Bulgarians are good. I don't use a lot of weight and do a 3 second eccentric with a pause and then drive up. It's pretty damn challenging though.

Remember on Bulgarians that you can make it a quad dominant or flute dominant exercise depending on your form. The more upright you are, the more quads focused it will be.

Do you have a sled? I've been trying to add in more pulls (walking backwards) with the sled and it nukes the VMO/Tear Drop for me.

I do. I usually try to do the sled on my off days.

But maybe a good time to rethink and do a sled and carry medley after my squat work.

I really like super setting sled pushes with sled pulls

I would also recommend trying to do something that incorporates lateral movement and/or making sure you isolate your medial glutes. All of the chick exercises with the attachments around your ankles for glutes work well. Since you're in a home garage, don't have to worry about anyone watching either

ttha_aggie_09 said:

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Remember on Bulgarians that you can make it a quad dominant or flute dominant exercise depending on your form. The more upright you are, the more quads focused it will be.

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You would know alot about that would ya ttha_aggie?

Quote:

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I really like super setting sled pushes with sled pulls

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Me too. Its good stuff. I feel like I get some good work in.

Have you considered Front Squats? Belt Squats? (Though I think you work out at home).

Bar over your shoulder lunges?

You don't know everything I do in my free time...

I have been doing low bar for my main movement and then doing heel elevated high bar squats for my supplemental work. This go around I'm mixing in low bar paused squats too.

So front squats would be too much barbell work I think. My leg extension attachment can double as a poor man's belt squat setup but I think that is in the same territory of exhaustion to set it up as leg extensions.

If I did lunges it'd probably just be holding dumbbells but I'm usually pretty wiped and lunges would probably be better for a deadlift day.

This may be the move - I am going to play around with it and see.

On squat day I almost always end up skipping or severely limiting my accessory work because I'm so tired, so I'm trying to find a nice little circuit of easy things that I know I'll be able to knock out quick.

My squat work alone usually takes about 45 minutes so need something I can get done in 15 minutes that I don't dread.

Barbell hack squats are great for quad isolation. Simple but I find them awkward to get the hang of.

Oh I totally forgot about those.

That may be what I go with.

Crazy how they target the quads with such a small ROM.

I've started dedicating my accessory leg work to ATG Split Squats, Cossack Squats and a few other mobility-ish sorts of things. Have been enjoying it, but also not trying to get a huge barbell squat at this time.

Snatch sequence collage from VWS II in Ft. Worth on 8/31. 95kg.

Much respect man. Closest I've ever gotten to anything like that is power cleans in middle school and high school, and those absolutely wipe you out.

I follow a few weightlifters and the programming is pretty crazy to break down the individual portions of the movement.

No doubt it took you a ton of work to achieve that.

Slightly appropriate for this thread...

I've been super busy lately so really haven't had time to do my walks on my off days. Probably reduced my frequency at least 50%, probably closer to 75%.

And I honestly feel so much better/more energetic? And that's with my sleep patterns being a lot less consistent too.

Could a 30 minute walk 3-4 days a week really be draining me that much? Is that a sign that I'm overtraining?

Just curious on what you all think.

What's your body weight doing? The walking/cardio might be keeping you a little leaner and maybe even a little muscle too. I'm way stronger when I weigh more and unintentionally dropped about 8lbs in the last 2 months by walking more and switching yogurts out in my protein shake (less sugar/calories).

I had been bulking for awhile, then cut about 15-20 pounds over the last few months. Now I'm closer to maintenance - so now that you say that, that could be exactly it.

Yeah my bench and squat are down right now but I actually look/feel better. Double edge sword but bring me a big bench and squat and damn the lower BF%

CC09LawAg said:

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I had been bulking for awhile, then cut about 15-20 pounds over the last few months. Now I'm closer to maintenance - so now that you say that, that could be exactly it.

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LOL. Dude. This is it.

Being in a deficit, especially one where you are cutting that much, is going to leave you pretty drained. No doubt you will bounce back.

A 30 minute walk a few times a week should NOT be affecting your recovery!

I have just accepted that Im not one of those dudes that can run heavy and everything be peachy. I'm all for getting stronger, putting on some good lean mass (slowly, to minimize fat gain), but the "dreamer" bulk is out of the question. If I sacrifice strength gains at the top end, so be it.

It's ironic this has come up as it has, as I'm in the exact same boat.

I am 42 years old. I started going to the gym in June for the first time in my life in June. I've been doing a 3-day gym split and have seen some progress but I'm pretty much stalled on my 1RM for bench and chest presses. Meanwhile, I'm STILL in a slight caloric deficit (<250 cal/day). I'm started on a GLP1 medication in December (weight 240 at the time) and am still on it. I went from 240lbs in Dec. to 170 in June, then started my gym routine. Yesterday I weighed in at 162lbs. I currently eat 2400+ calories a day; protein and carbs 200+g/day. Average TDEE is ~2600, maybe a little higher if I have an intense workout. I do light at-home cycling on a recumbent bike to keep my recovery discomfort minimal. My wife is adamant that I cut back on the GPL1 meds, which I've given serious consideration to, but my food noise is real and hella strong. I almost feel I'd rather "stall out" on my gym progress than cut back on the GPL1 med and potentially gain back non-healthy weight.

AggieBarstool said:

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It's ironic this has come up as it has, as I'm in the exact same boat.

I am 42 years old. I started going to the gym in June for the first time in my life in June. I've been doing a 3-day gym split and have seen some progress but I'm pretty much stalled on my 1RM for bench and chest presses. Meanwhile, I'm STILL in a slight caloric deficit (<250 cal/day). I'm started on a GLP1 medication in December (weight 240 at the time) and am still on it. I went from 240lbs in Dec. to 170 in June, then started my gym routine. Yesterday I weighed in at 162lbs. I currently eat 2400+ calories a day; protein and carbs 200+g/day. Average TDEE is ~2600, maybe a little higher if I have an intense workout. I do light at-home cycling on a recumbent bike to keep my recovery discomfort minimal. My wife is adamant that I cut back on the GPL1 meds, which I've given serious consideration to, but my food noise is real and hella strong. I almost feel I'd rather "stall out" on my gym progress than cut back on the GPL1 med and potentially gain back non-healthy weight.

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This is an interesting issue.

There is no doubt you have lost alot of muscle with that kind of weight loss. (Congratulations though, I'm sure you feel better).

That said, unless you have something medically wrong with you, I would suggest speaking with your doctor about limiting your GPL1 meds with an eye towards getting off of them. You don't want to be on that for the rest of your life do you?

You have already learned to count your macros and are keeping a close eye on it. You have learned the tools necessary for both weight loss, maintenance, and good healthy weight gain. Drop the crutch.

AND, I know this is going to be hard, you are going to want to think about gaining some weight. You are still young(ish) and can put on some good lean muscle mass. This is something you are going to want as you ride on out into midlife and beyond. There is no better time than now.

I know you are going to be concerned about the scale weight. And yeah, keep an eye on that, but more importantly, keep an eye on your waistline and how your clothes fit.

You got this man.

100% this. Not a doctor, not a medical expert… however, I would start being concerned with not having enough muscle mass - especially as you start getting older.

Now 42 isn't that old and I'm not even sure how tall the OP is, but Father Time is undefeated and it's better to have more muscle mass going into your 60s and 70s than it is to be super thin (within reason).

How tall are you?

AggieBarstool said:

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It's ironic this has come up as it has, as I'm in the exact same boat.

I am 42 years old. I started going to the gym in June for the first time in my life in June. I've been doing a 3-day gym split and have seen some progress but I'm pretty much stalled on my 1RM for bench and chest presses. Meanwhile, I'm STILL in a slight caloric deficit (<250 cal/day). I'm started on a GLP1 medication in December (weight 240 at the time) and am still on it. I went from 240lbs in Dec. to 170 in June, then started my gym routine. Yesterday I weighed in at 162lbs. I currently eat 2400+ calories a day; protein and carbs 200+g/day. Average TDEE is ~2600, maybe a little higher if I have an intense workout. I do light at-home cycling on a recumbent bike to keep my recovery discomfort minimal. My wife is adamant that I cut back on the GPL1 meds, which I've given serious consideration to, but my food noise is real and hella strong. I almost feel I'd rather "stall out" on my gym progress than cut back on the GPL1 med and potentially gain back non-healthy weight.

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I have a unique take

You can preserve a significant amount of muscle while on a GLP1 as long as your training is consistent to maintain muscle mass and you have your protein high and consistent. Period.

However, you will inevitably lose strength as you lose weight- no matter if you're on a GLP1 or not. But- it is not necessary to preserve your 1-rep max in order to keep a large amount of the muscle you built. As far as a training stimulus goes- you really just need to get close enough to failure on a consistent basis- which could be just a few quality working sets in a higher rep range for each muscle group a few times a week.

Fortunately when it comes to diet- protein is the only one that matters. The rest of your diet you could structure in a high carb or high fat- or a nice mix of both- as long as it's something you can sustain and you can enjoy. But it's tricky to find a dietary pattern that matches your preferred foods but also achieving a balance of energy so you don't gain or lose fat.

So if you feel like the food noise is too much- then the best thing to do for yourself is to find a consistent pattern of eating that you actually enjoy and that meshes well with your schedule. But just make sure protein makes it way into your diet daily and consistently. Once you're able to figure out the dietary pattern that you enjoy that checks the boxes of getting protein in then you could likely come off the medication and not regain a large amount of weight back. Hopefully your medical provider can work with you to adjust your dose down as you figure out this new pattern of eating that you can sustain.

For what it's worth, I think your protein at 150 grams is gonna be more than enough, if you want to structure your macros differently in order to allow for more carbs to make workouts more sustainable and maybe even give you some more energy. Maybe trade off the 50 grams of protein (200 down to 150) and replace it with 25 grams carbs.

AggieBarstool said:

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I'm pretty much stalled on my 1RM for bench and chest presses.

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Rereading this after the last quoted reply, so I wanted to share my experience.

My first plateau on bench, I got past it by focusing on form and leg drive. If you haven't looked into that yet, that is what you need to do. Bench is a full body lift if you're really trying to push your number higher.

Second, if you've done that or when you've done that, you will just have to eat and get bigger. It is an inevitable part of strength training once you've gotten past the beginner phase, unless you're just a genetic freak.

Providing an update:

As of this morning I'm at 295 on squat, 207.5 on BP, and 330 on DL. I've moved to 3x5 sets for all lifts except DL and will keep going until I hit a plateau. Extremely happy to still be progressing at this point. Now I'm wondering if 225 on BP is on the table (3x5) before switching programs!

I also just started using wrist straps for DL. I had all but given up on them because they would slip out of my hand when I would use them, only to realize that I was wrapping them over the bar instead of under the bar...*facepalm*. I missed 330 on Wednesday, and this morning with wrist straps used the correct way I did all 5 reps no problem. You live and learn, I guess.

I've also gone from 191 to about 220 after starting to lift in late February. Going on a cut has been on my mind. The way I see it, if I can lose 15-20 lbs, I may lose some strength, but I'm also giving my body some extra runway. I'm vizualizing a roller coaster graph; my lifts may go down some, but the next bulk they'll go higher than what they were before I cut. I haven't gotten a dexa scan but know I should. Let me know if I'm going about this the right way and if there are other things to consider. I know cutting or bulking is somewhat personal preference as well.

That's some impressive weight gain, almost 30 lbs in just over 6 months.

fav13andac1)c said:

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I also just started using wrist straps for DL. I had all but given up on them because they would slip out of my hand when I would use them, only to realize that I was wrapping them over the bar instead of under the bar...*facepalm*.

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I did the exact same thing - you're not alone! In fact, I think I posted it in this thread years ago.

One thing to keep in mind, not only do the straps remove the grip strength component, they also let you "cheat" a couple of inches of depth off of your pull. So don't be surprised if you try to go for a 1RM without straps and it feels way harder off the floor - it's because you're basically adding another inch or two of deficit on to the lift.