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Congrats! I'm sure having a bar on your back again felt good. If the knee complains, have a look at split squats with DB's or some other hand-held load. I've found both from personal use and some coaching (of others) too that it does some great things. It keeps the knee joint in a fixed...

Hi @Jester - yes, I absolutely brace against the belt. It's definitely tight enough for that. The disaffected spines... So in my old gym, there were some pretty serious steroid users. When this one guy would squat, he'd make his belt so tight he'd turn red and his spine was visibly moved...

Ever tried paused RDL work, @Jester? I have used it as a tool in the past for the same issue with some success. Only other thing that comes to mind is GM work; that has helped in the past too.

The belt is a sensory reminder of form, and the sleeves save my shins. I quantify a "loose" belt as being able to get fingers between the belt and my belly. I've seen people through the years make their belts so tight that it disaffects their spines. I lifted raw forever, but as I aged felt I...

Busy week! 4/30/2019: Bench Press: 220, 235, 250 x 3 RPE at the end was around 7 or 8. BB OHP: 80 x 10, 10, 10, 10, 10 SG BB Row: 125, 135, 145, 155 x 8 Incline Curl: 50 x BFR 30, 15, 15, 15, 15 Dips: BW + 25, 40, 55 x 8 I left without getting my BW, unfortunately. Tricep PD - Straight: 65...

I had limited time today, so I got a short but seemingly (hopefully) effective one in at midday... Squats: 250, 270, 285 x 3 Loose belt and knee sleeves were used. Here again, the work sets weren't terribly challenging. Deadlift: 180 x 10, 10, 10, 10, 10 | Hang TTB: 8, 5, 5, 4, 3 Grip became...

Deadlift: 250, 270, 285 x 5 Last day of the 75-85% range. I'm sure anyone reading this will know, but all loads are in pounds. So yeah - still relatively light. Loose belt + shin sleeves were the equipment in play. Squats: 165 x 10, 10, 10, 10, 10 I forgot how challenging the posterior chain...

Ha! Thanks, Simon! I appreciate that. I've always found developing the lower leg so it looks proportional to be a challenge. So, coupled with deadlift work, heavy sets + BFR or this Eric pattern have helped. Today's fun: Standing BB Press: 115, 120, 130 x 5 75%-80%-85% today. One more at...

Y'all are forcing me to tell you the other half of my calf training, and it is horrid Simon. It's been a while since I mentioned it, but it's coming up Friday so I'll detail the update. Remember... Eric. I call it this because my buddy Eric told me about part of it, and that was good enough...

It's really not bad, Simon. To me, it feels the same as taking a muscle close to failure. The only difference is that reps get harder faster. The pump is unreal; I recommend BFR training to anyone for that reason alone.

Bench: 205, 220, 235 x 5 This week, all the inital loads are 75%-80%-85% of the working 1RM. Standing Press: 75 x 10, 10, 10, 10, 10 SA DB Row: 70, 80, 90, 100 x 8 T2Y: 20 x 5, 5 A reminder - this is the pattern I came up with when rehabbing shoulders. All 3 movements count as a single rep...

It begins (again)... Squats: 235, 250, 265 x 5 These loads are 75%, 80% and 85% of my working 1RM. Loose-ish belt, knee sleeves for work sets. Deads: 175 x 10, 10. 10, 10, 10 This is approximately 50% of my working 1RM. I'm intending on progressing these loads by 5 every other week...

Thanks @_Simon_ - I appreciate that! I think I'm going to do the Wendler BBB 3-Month Challenge again for my next round of fun, implementing some of what I learned in PH3. The first major learning: (shocker) the big 3 lifts contributed both to my size and strength gains. My bench numbers were...

I'm glad to see the forum is back! I don't know if the issue was on my end, but I couldn't get the site to load for several weeks. My cycle came to an end with CNS fatigue. My bench and squat numbers both ended with PR's and my deadlift was close for conventional pulling. It was a great...

Your lifts have looked great, @Browner. I truly enjoy watching your progress! Good luck prepping for the next comp!

Hello again, all. I cannot believe it's taken me so long to write here again; it's telling. Okay - so my triples cycle ended disappointingly, well short of my targets. This sorta collided with my initial business travel and I decided to find a program and submit to it out of utter...

Hey @_Simon_! I cannot say enough about the T2Y pattern. I was introduced to the base movement during some physical therapy several years ago. When my delts decided to start complaining, I found the pronated hand position by mistake. I combined them (pronated & neutral) and added the...

Been busy as anything. Here is everything from the last few days... 1/9/2019 Standing OHP: 105 x 6; 6 x 6 @ 115 The last set was RP'd 5-1 Side Lateral to Front Raise: 3 x 12 @ 40 T2Y: 10 x 11, 8 To explain - I started combining movements when my shoulders were a mess. These are lying rear...

The theme today was squeeze... Supinated Grip BB Row: 6 x 6 @ 155 Wide Grip Pulldown: 130, 135, 140 x 12 Leverage Machine Row: 70, 75 x 18 SA DB Row: 65 x 24 Face Pull: 60 x 12, 70 x 8 I do these in a double movement; I pull to the middle of my face, slowly go back half of the negative and...

I have used a ton of calf workouts through the years. As @Brixtonian said, the calves are engaged almost constantly through the day, so to effect change, you need to hit them hard. On a step or platform with your DBs, try this: 20 reps pidgeon-toed (toes in, heels out); 20 reps toes out (toes...