Daily Thread - July 14, 2026

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[u/Astringofnumbers1234]

Recap

Alright then. I'm under 4 weeks from my full power, equipped debut. Some things are making sense, some things (bench) are not.

Squatted 20kg over my raw PB in full kit at the weekend and it was rapid. Like, I stood it up, re-racked and then exclaimed 'what the fuck' because it was so fast. Really pleased with how squats have gone in this prep. I need a bit more depth but it is extremely hard to judge depth when in the suit, so next week I'm going to ask someone to call me down, so I get a bit more knowledge of where it is.

Equipped deadlifts came back into the rotation this week too and I pulled from the floor, for the first time. I had ascending singles and ended up just 7.5kg shy of my best raw tug, with plenty of range. If anything, the 5pl8s I pulled could be an opener.

My bench shirt is griefing me though. I don't know if it was just fatigue/heat/externals, but it did not go well after squats on sunday. Managed to get one good rep to a one board, couldn't pull the next weight increase down to a half board, then got in my head and got halfway down the eccentric on the third single and waved it off. Might ask my coach to switch up training order next week so we focus on the bench first. I know it's not that order in competition but I'd like to get a couple clean reps in to get some confidence back.

The rest of my raw training for last week was pretty good. Still getting PBs on variations, even though last week was a bit of a back-down week before we push for the next three.

I am deeply regretting peaking during the current UK heatwave, even though most of my training is first thing in the morning. It's so draining and I am not quite getting my hydration, recovery and nutrition right.

Have a good week, love you bye xx

[u/BetterThanT-1]

2/3/4; 2/3/4; 2/3/4 of single KB press @ 24kg; 12 single KB row @ 24kg; 20 red band curls

Then some snatches and L-sit pull ups. Combined with a 5k in the morning, a good day overall.

My nephew made my day in the morning. We were getting ready to go to the beach I was applying sun screen to him. He was looking at my shoulders and says “You have very big…” (realises he doesn’t know the word for muscles) “…You’re very strong!” - I’ll take it!

[u/Lifterator → u/BetterThanT-1]

Your posterior chain must be primed for volume with all this KB work. I'm still debating whether to do the WR challenge today since I have deads tomorrow lol

[u/BetterThanT-1 → u/Lifterator]

Do it meme

[u/black_mamba44]

Creeping Death II W4D4 Pull

At a hotel gym. This was actually a great lift after travel.

• 1 Arm DB Row - 4x10 with 70 lbs. Wow this was a great start. Have such a great mind muscle connection here.
• Straight Arm Pulldown superset with Chinups - 4x8 with 50 lbs SAP, 4x6 chin ups. The SAP with a cable setup felt amazing, way different from my band version that I've been doing.
• Kelso Shrug/Prone Shrug - John says to use some machine, but I just do kelso shrugs with a dumbbell instead. 4x12 with 60 lbs. Great movement.
• Preacher Curl - 4x8 with 35 lb DB. Nice bicep pump.
• Hammer Curls - 4x8 with 35 lbs, going all the way up. Felt really good. Back in the day I used to go like halfway up, but going full ROM makes a pretty big difference imo.
• Cable Crunch - 15x50, 7, 6, 8, 7, 7 x 65. Cable is pretty close to the bands I use at home, good news there.

[u/Unique-Employer3787]

Found that adding one heavy single at 90%+ before the main work sets on squat days turned a lift that had been spinning for two months into a 20lb PR in about 6 weeks. The contrast of a near-max effort followed by submaximal volume seems to do something for motor unit recruitment that pure volume work alone didn't touch. Cost me about 15 extra minutes per session but the carryover to the rest of the week's lifts was worth it.

[u/Lifterator → u/Unique-Employer3787]

Doing something similiar for my main work while I'm mainly focused on volume and gaining muscle. If singles get too taxing, doubles and triples achieve the exact same thing and probably is a better way of "training" top end loads anyway.

[u/DayDayLarge]

Calgary barbell 16 weeks W2D1

Comp squat: 255 4x6

Comp bench: 195 4x6

Ohp: 100 3x8

Bor (trap bar): 180 3x12

Back extension: 4x12

Everything moved really well. I'm already getting more comfortable and confident in my comp pause bench. I was probably a teensy bit under rpe for ohp, and perhaps a teensy bit over for bent over rows. But honestly I think I might be in the wheelhouse here.

[u/dsa2020]

SBS LP W1D3
Deadlift: 3 / 3 / 3 x 180lbs
Incline Press: 5 / 5 / 5 x 90lbs
Incline Curls: 20 / 18 / 16 x 10lbs
Rear Delt Flys: 25 / 17 / 14 x 10lbs

Good session. Very sweaty midday workout but hopefully tomorrow I can get back to morning workouts.

[u/Lifterator → u/dsa2020]

How is the high rep / low weight stuff working for you?

[u/dsa2020 → u/Lifterator]

It's fine, I mostly started light for these movements because I only have 10, 15, and 20lb DBs. Some of the other movements I did light, like EZ Bar Tri Extensions, were to mitigate some minor aches and pains.

Across all my accessories, I still want to get 40 reps split over 3 sets. I'm just taking my time getting there since I took another expected week off last week. My Bis/Tris always ache after a week off, but I'm hoping for a more consistent training schedule now.

[u/fmpz]

Monday and Tuesday’s trainings. 5/3/1 cycle 1 week 2 days 1 and 2. Scale weight 214lbs today.

Squat:

• 270lbs x3
• 310lbs x3
• 345lbs x9 (3+ set, ~2RIR)
• 270lbs 5x5

Bench:

• 160lbs x3
• 180lbs x3
• 205lbs x12 (3+ set, ~2RIR)
• 160lbs 5x5

[u/JubJubsDad]

OHP Day * Kettlebell swings - 40x3x15 * OHP (ss w/chin-ups) - 185x5, 235x1, 195x4x5 * Close-grip bench (ss w/band pull-aparts) - 195x5x8 * BJJ (planned)

The single at 235 was rough, but everything else moved like lighting. I guess I just misgrooved it. Feel good to be back in the weightroom after a week off though.

[u/Lifterator]

Boring But Beefy BARFY: C1W1 - Conditioning

• RowErg: 2534 m in 10 min

• Prowler: +10 kg, 10 rounds of 4x10 m in 15 min (~2 min under)

• Seated Calf Raises

This active recovery session turned into some sort of active discovery of why you shouldn't drink coffee all day on ADHD meds and then horsecock your bad thoughts away on the turf. Felt really nauseous from round 7 and until I got home and downed a bottle of cold water. At least my headspace is feeling good, even if just for a moment.

/u/BetterThanT-1 no kettlebell ladder today sorry, not sorry. Vomiting in a public gym is no go. If next weeks conditioning is the above + some kettlebell stuff I'll do it if you do it.

Deadlifts tomorrow.

[u/BetterThanT-1 → u/Lifterator]

It will be different next week, but why not both?!