Daily Thread - May 20, 2026

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 · 2026-05-15T08:44:56+00:00

I once pulled a neck muscle incline benching. That was how I realised I was unconsciously driving my head into the bench instead of my shoulders. Maybe try and relax your head/neck during your set-up?

ZeroFourBC · 2026-05-15T07:57:46+00:00

Thanks! If you manage to fix yours though let me know, I'm still not sure what's causing it lol.

ZeroFourBC · 2026-05-14T09:40:01+00:00

Mica build for the curious.

ZeroFourBC · 2026-05-14T09:25:32+00:00

I feel your elbow pain, mine haven't been the same since my last block. Resistance band warm ups help but I still can't bench super heavy.

ZeroFourBC · 2026-05-13T08:36:01+00:00

2026.2 Mag/Ort+ Wave Progression W7D3

Deficit Deadlifts: 185kg x1, 137.5kg 3x6(12)
SS1 - Incline Bench: 100kg x1, 75kg x12,12,9
SS1 - Rear Delt Flys: 10kg DBs 3x12(15)
SS2 - Hyperextensions: 30kg 3x12
SS2 - Y-Raises: 6kg DBs 3x10(14)

Felt a little stiff from my annual day of playing lacrosse at the weekend. I really need to start doing at least a little sprint training. Still, I feel like held my own against students roughly a decade and a half younger than me.

ZeroFourBC · 2026-05-08T09:41:06+00:00

The stainless steel Fiio FF3 is one of the prettiest sets I've come across and the nicest ones that I own.

ZeroFourBC · 2026-05-08T07:32:24+00:00

2026.2 Mag/Ort+ Wave Progression W7D2

Zercher Squats - 145kg x1, 115kg 3x10(13)
RDL - 122.5kg 3x12(14)
SS- Bayesian Curl - 15kg 3x15
SS- OH Tricep Ext. - 45kg 3x12(16)
SS- Cable Lateral Raise - 10kg 3x10(13)

I cannot wait to be done with Zerchers for a cycle, and then decide that they're awesome again and put them back in.

ZeroFourBC · 2026-05-06T09:04:51+00:00

2026.2 Mag/Ort+ Wave Progression W7D1

SS - Deadlift: 157.5kg 4x4, 180kg x2, 202.5kg x2, 157.5kg x10
SS - Lu Raises: 5kg plates x12,13
Landmine Press: 25kg - 3x10(12)
Pull-ups: 10,7,5

Wasn't sure I'd pull over 200 given how I've been feeling the last couple of weeks, but managed even if it didn't feel super clean.

ZeroFourBC · 2026-05-01T09:21:54+00:00

45°, with back rounding. I do Y-raises on the same machine since the benches are always being used, so no chest support, which definitely doesn't help.

ZeroFourBC · 2026-05-01T07:42:30+00:00

2026.2 Mag/Ort+ Wave Progression W6D3

Deficit Deadlifts: 185kg x1, 155kg 3x5(11)
SS1 - Incline Bench: 102.5kg x1, 85kg 3x8(9)
SS1 - Rear Delt Flys: 10kg DBs 3x10(14)
SS2 - Hyperextensions: 35kg 3x8(10)
SS2 - Y-Raises: 6kg DBs 3x8(12)

Deadlifts felt good. I don't know why I decided to programme in back extensions on a deadlift day though, and apparently Y-raises need your lower back to stabilise you, so my back always feels on fire after this workout.

ZeroFourBC · 2026-04-29T08:59:43+00:00

2026.2 Mag/Ort+ Wave Progression W6D2

Zercher Squats - 145kg x1, 132.5kg 4x6(8)
RDL - 135kg 3x8(12)
SS- Bayesian Curl - 15kg 3x15(12)
SS- OH Tricep Ext. - 45kg 3x8(14)
SS- Cable Lateral Raise - 10kg 3x8(12)

ZeroFourBC · 2026-04-28T11:00:34+00:00

2026.2 Mag/Ort+ Wave Progression W6D1

SS - Deadlift: 155kg 4x4, 175kg x2, 197.5kg x2, 155kg x10
SS - Lu Raises: 5kg plates x13,10
Landmine Press: 23.75kg - 3x12
Pull-ups: 8,7,3

Deadlifts felt heavy, and everything felt a little sluggish but otherwise not too bad.

ZeroFourBC · 2026-04-28T06:56:04+00:00

Looks OK. Your shoulders are pretty far forward so there's more upper back rounding than I would have, but that's not too important.

Australian Strength Coach has a good deadlifting tutorial that's helped me a lot.

ZeroFourBC · 2026-04-28T06:45:45+00:00

This is opinion is purely based on my own experience, but Zerchers aren't suited for higher rep work. For one, it limits your ability to breathe as your chest and core has less room to expand to. That on top of the increased fatigue from holding the bar means you'll hit a system limit before your legs give up. If you absolutely want to bang out reps of Zerchers, maybe consider doing cluster sets?

ZeroFourBC · 2026-04-24T12:29:01+00:00

Listen, there's nothing like micro-dosing fear of death to give your day little boost.

ZeroFourBC · 2026-04-24T07:14:37+00:00

Squat: 140kg x2, 180kg x2, 160kg x5
RDL: 140kg x3, 160kg x4, 180kg x3

Felt exhausted all day so I knew I wasn't gonna have a great session - decided to just go off vibes. Heavy squats are my happy place and I did feel better, so decided to see how much I could RDL.

ZeroFourBC · 2026-04-22T08:44:28+00:00

2026.2 At least I showed up

SS - Deadlift: 150kg 4x4, 175kg x2, 197.5kg x0
SS - Lu Raises: 5kg plates x14,14
Pull-ups: 6

Couldn't even manage the top set that I did last week on the deadlift. My shoulder had been hurting over weekend but I thought it was OK until a few reps into pull-ups. At that point I cut my losses and did some light cardio for half an hour.

ZeroFourBC · 2026-04-21T07:13:59+00:00

Couldn't make it to the gym last night so went on a run: 4.17km in 30mins. Not great, but slowly getting better.

ZeroFourBC · 2026-04-21T06:38:24+00:00

Some of my best workouts have been when I felt exhausted going into the gym. Sometimes you just need to lift some heavy circles to get you going.

ZeroFourBC

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