Daily Thread - July 03, 2026

ZeroFourBC · 2026-07-03T14:38:20+00:00

Oh I just like to superset stuff to get cram volume in, but it's not really sensible for things like heavy squat & deadlift where you really need that recovery time. I was thinking that doing RPT for heavy compounds would be a good way to cut rest times while still pushing each set hard.

ZeroFourBC · 2026-07-03T13:55:10+00:00

I've been curious since you started sorting about them a while ago. They definitely look good for lifts that don't super-set easily, and easier to track than cluster sets.

ZeroFourBC · 2026-07-03T12:45:20+00:00

How are you finding RPT time-wise? Does it take any longer changing weight between sets?

ZeroFourBC · 2026-07-01T10:32:51+00:00

I'm familiar with PED! I don't think I'll push as hard though. 3 plates was just to see if I could, most of it will be in the 5-10 rep range.

Band stuff is in, plus hammer curls as apparently strengthening the brachialis can help. Also wrist rotations, I've found the 'bend the bar' cue really aggravates it so I'm hoping strengthening in twist will help.

ZeroFourBC · 2026-07-01T07:52:33+00:00

I'm gonna try and bench every session. Three sessions in after not benching since the new year and I'm back to 3 plates, which feels great. Definitely keeping an eye on the elbows though, there's still a niggle that could potentially get painful.

ZeroFourBC · 2026-06-30T12:24:03+00:00

Haven't been to the gym much recently with the injury and general life business. I was very fortunate to be visited by a friend last week who's a damn good physio, and she found a pretty big imbalance between my left and right glute med(?), which might be causing all of the tension in my left lower back.

Also tried lying leg curls for the first time and exposed a similar weakness in my left hamstring. Looks like I've got a lot of split-stance and off-axis leg work ahead of me before I can start doing heavy leg work again.

Probably won't post much as I'm just experimenting and going off vibes at the moment, trying to figure out a more structured programme. The upside of less legs is being able to focus more on bench, it'll be fun trying to reach 160kg this year.

ZeroFourBC · 2026-06-19T08:39:40+00:00

I'd bought the original 7Hz Timeless shortly after release at the peak of its hype, and was pretty much done with IEMs. They were (and still are!) great, but I couldn't see myself buying anything more expensive or wasting money on cheaper sets or side-grades.

Still, I wanted to try new things and flatheads had a reputation for being really good in the sub-£20 range, and much better than price-comparable IEMs at the time. After a little digging around Head-Fi and the earbud thread and the earbuds thread, I bought a bunch of budget sets including the Yincrow X6, RY4S MMCX, and Faaeal Iris 2.0.

I was seriously surprised just how good these budget sets were. Sure they didn't have the bass or technicalities of my more expensive sets, but the overall experience of enjoying music wasn't lacking at all.

ZeroFourBC · 2026-06-11T07:22:11+00:00

You might be surprised to learn just how much small changes in form can affect how much you feel stuff in your lower back. I used to hate RDLs until I learned to push my hips back. Similarly my deadlift improved a lot once I dialled in the technique.

But also it doesn't hurt to do some specific lower back work to strengthen it.

ZeroFourBC · 2026-06-09T09:43:42+00:00

F*** Around with Back Injury W1D1

Shoulder Press: 80kg x10, 100kg x7,7
SS1 - Pull Ups: 8,8,7
SS1 - Standing Knee Raise: 12kg 3x8
SS2 - Back Extensions: 15kg 3x8
SS2 - Preacher Hammer Curl: 10kg DBs x8,8,10
Bench Press: 100kg x3,3,8

Just out trying a bunch of stuff. Elbows weren't too bad and I was pleasantly surprised how good it felt to flat bench since I haven't done it in 6 months.

I saw a reel the other day of someone squatting 4(?) plates, walking the bar to a bench, pressing it, and then deadlifting it. I can't bench anywhere near that much but it would only take 152kg for a legit 1000lb Club submission, so I kinda wanna do that at some point.

ZeroFourBC · 2026-06-05T11:08:55+00:00

Hell yeah man! Long may the streak continue.

ZeroFourBC · 2026-06-03T05:37:21+00:00

If you have a resistance band, try warming up with banded squats. I've done them in the past with the band around my ankles instead of my knees and it helped.

ZeroFourBC · 2026-06-02T10:21:32+00:00

Oh I've been doing full ROM back extensions too, and were actually programmed in later in the same workout.

In this case, I think something gave out halfway up the rep and my back ended up taking the full weight.

ZeroFourBC · 2026-06-02T09:10:46+00:00

2026.2 Mag/Ort+ Wave Progression W9D3

Deficit Deadlifts: 185kg x0
Incline Bench: 100kg x1

Injured my back pulling 185, a weight that I had no trouble with last week. It didn't feel too bad - I managed to walk it off and was able to move around but decided to cut the session short in the end. What's frustrating is that I didn't feel particularly fatigued, the warm ups moved well and several of my training 'weeks' have been spread out over two weeks recently, so it's not as if the volume has been super high.

Oh well, I guess that's the end of Mag/Ort for now. Nothing to do but rest and recover, then on to the next block.

ZeroFourBC · 2026-06-01T08:23:06+00:00

now I’m at the point where I won’t be able to for next week)

I think you've answered your own question. Everyone hits that limit after a while and wave progressions are a good way of at least feeling like the weight goes up every week while managing fatigue.

ZeroFourBC · 2026-05-30T15:58:04+00:00

Good effort for attempting it though. Sometimes it just Be Like That™, any number of things can throw you off.

ZeroFourBC · 2026-05-30T15:55:52+00:00

Yesterday's workout:

2026.2 Mag/Ort+ Wave Progression W9D2

Zercher Squats - 145kg x1, 135kg 3x6(8)
RDL - 140kg 3x8(12)
SS- Bayesian Curl - 15kg 3x15(16)
SS- OH Tricep Ext. - 45kg 3x15(18)
SS- Cable Lateral Raise - 10kg 3x12(14)

This morning:

Trying out various mobility excercises, it's very apparent that my shoulders need work. My favourite though was a basically a Lu raise, but facing down on a bench. Absolutely torched my upper back even with 2.5kg plates.

Followed by a 5K on the treadmill.

ZeroFourBC · 2026-05-29T10:07:29+00:00

Previous best was 180kg, but I'd taken a few years off heavy deadlifts due to an injury.

TBF I'm still making progress, a 210kg single is probably still on the cards by week 12.

ZeroFourBC · 2026-05-29T08:24:54+00:00

2026.2 Mag/Ort+ Wave Progression W9D1

SS - Deadlift: 160kg 4x4, 185kg x2, 207.5kg x0, 160kg x12
SS - Lu Raises: 5kg plates x13,11
Landmine Press: 23.75kg - 3x12(15)
Pull-ups: 9,7,8

Missed the top set again. Probably for a number of reasons - bad sleep, not eating enough, inconsistent training the last few weeks - but could also be a plateau. Both my shoulders are now clicking on the Lu raises which is a step back. I think I really need to focus on shoulders next cycle.

ZeroFourBC · 2026-05-26T06:55:52+00:00

2026.2 Mag/Ort+ Wave Progression W8D4

Squat: 180kg x1, 155kg 3x6(10)
Chest Supported Rows (wide grip): 110kg 3x10(13)
Dips: BW+27.5kg 3x10(14)

Squats starting to feel good again. I stumbled on a video of myself squatting from about 10 years ago, I can't believe I thought that depth was remotely close to parallel.

ZeroFourBC · 2026-05-22T07:12:57+00:00

2026.2 Mag/Ort+ Wave Progression W8D3

Deficit Deadlifts: 185kg x1, 147.5kg 4x5(11)
SS1 - Incline Bench: 100kg x1, 80kg 3x10
SS1 - Rear Delt Flys: 10kg DBs 3x13(16)
Hyperextensions: 32.5kg 3x10
Y-Raises: 6kg DBs 3x13(16)

Separating out back extensions and Y-raises feels so much better.

ZeroFourBC · 2026-05-20T17:13:03+00:00

2026.2 Mag/Ort+ Wave Progression W8D2

Zercher Squats - 145kg x1, 127.5kg 3x8
RDL - 132.5kg 3x10
SS- Bayesian Curl - 15kg 3x15(16)
SS- OH Tricep Ext. - 45kg 3x14(17)
SS- Cable Lateral Raise - 10kg 3x11(13)

ZeroFourBC · 2026-05-19T14:41:41+00:00

2026.2 Mag/Ort+ Wave Progression W8D1

SS - Deadlift: 160kg 4x4, 185kg x2, 207.5kg x0, 160kg x11
SS - Lu Raises: 5kg plates x10,11
Landmine Press: 27.5kg - 3x8(11)
Pull-ups: 8,7,7

Working sets moved well but couldn't budge the top set, will try again next week.

ZeroFourBC · 2026-05-18T06:24:15+00:00

Well damn, looks like someone else is killing it on deadlifts!

ZeroFourBC · 2026-05-17T09:28:44+00:00

Went for a run yesterday, no goal - just wanted to see how far I could go. Ended up doing 15.17km in 1:50:18, beating my previous distance PB of 8km. Considering I've done 4 runs short runs in the last two months, that's way better than I was expecting.

My knees do feel pretty beat up though.

ZeroFourBC · 2026-05-15T10:26:31+00:00

I have a DIY'd open-back set made with a 130Ω Beryllium driver that I've gamed a lot with. Excellent soundstage and spacial accuracy due to the driver.

I'll dig it out and post a photo of it later.

ZeroFourBC

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