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@@GetRightFitness thank you Mr Lucky. I don’t really have anything compare the dips to, I always do them this way when I’m not just testing my 1rm. I try to put the band pretty much straight down, but I do feel like doing an upright dip style might be hard, it kind of pulls you horizontal.

@@NoMoTheUFO I feel like my work capacity improved so much (relatively speaking) from including 8 x 3 speed work as opposed to not doing it all. 1st to 2nd to 3rd session even though the effort might be more challenging the breathing feels easier. Doesn’t have to be enough to make you hate life but can still raise capacity. Especially since I’m only doing top sets on other movements right now. And so true, some people are really built different, not to down play any of the extreme hard work that it also takes to reach the highest levels .

@@Egoliftdaily I bet you can put down a fair bit too !?

@@buildingdadbod2.0 I didn’t think I could fit it because I thought the other 35s were too tall. Worked out okay. Hit my stomach / shoulder / ribs best I could to get good height. Better than a million reps with 95 lol. Might stay 155, 175 , 195, 215. Idk it’s nice being able to tolerate some dips and chins in there again .

What weight did you have on tap for the rows 2mrw?

@@spencergraziano6840 🤣😂 You could turn a set of 95 lb kroc rows into a 3 hour workout these days. Yeah, I would love to see what your chin-up max would be injury free. Even with the bad shoulder and forearm issue, they are very strong and explosive.

@@spencergraziano6840 The plan was just to go 165 lbs tomorrow. I'm trying to build slowly and see how this left forearm responds. I'm honestly worried if I push this left arm too hard to fast, I may finish this radial brachialis tendon off for good. I'll probably stick to the plan, even though I now want to hit at least 185 for double digits.

@@buildingdadbod2.0the forearm Issue was on both sides or just left ? So left forearm and tricep nerve that’s rough. I think I can still hit relatively the similar weights on chin-ups , the main difference is the amount of speed. When I can handle those jumping off chin ups bodyweight and smoking 75lb first warmup we’ll be back on 😂. The nice thing about them climbing while doing them infrequently is I don’t have to worry about them. The downside of doing high frequency and then taking some more days off the peak strength falls off fast too. When I got up to 215 I was thinking hmmm almost 10lbs over bodyweight, I think we said you did a few triples at that weight so I would try to shoot for a set of 5 to match that eventually. So I was like okay 6 was a good solid set😂

@@Egoliftdaily that fires me up! I’ve seen you do double overhand holds, and other lockout holds. Have you used other resisting isometrics or overcoming isometrics ?

@spencergraziano6840 I really want to but I don't have the equipment for it and I'm gonna move to another location eventually so I don't wanna buy new equipment that I'm just gonna leave or sell when I move. I used to take a lot of inspiration from The Might Atom, Alexander Zass, and Steve Justa. I think I just got lazy and forgot along the way. Now I'm reminded, lol.

@@Egoliftdaily rocked up and smoked 455 double 😳😳. What was his bodyweight ? Not that it matters that’s insane lol

@@spencergraziano6840 he was 260lbs at 5'3". He's around 200 nowadays since he's a pastor now and doesn't spend that much time anymore into lifting.

@@Egoliftdaily 455 x 2 by a natty friend in person, 🤣 unreal pastor.

@@spencergraziano6840 he was one of those guys who were gifted but not really into strength training or powerlifting. He benched 225 his first time benching. He trained like a bodybuilder but never competed because, in his own words, "Bodybuilding competitions are gay. Bunch of men admiring other men's butts on stage." 🤣😂🤣 - so he never even tried competing in bodybuilding.

@@Egoliftdaily😂😂😂😂 what a story

@@Egoliftdaily not actual break, but yeah i was stuck in bed and dreamed up this side quest lol. Your RDL’s are strong and you’re hilarious. Excited to see what you got coming up next .

​@@spencergraziano6840 thanks bro. Much appreciated.

@@cardinal8044 there’s a handful of strength feats you just can’t forget when you see em 😆

Your video reminded me I should post this one. Although it was a video i didn’t want to see again 😢💔.

I totally understand that. It's good that you did though because it's good to bring awareness to the importance of using the safty equipment and being sure that you have them setup right. Especially, for us home workout warriors. 💪

@@thebodybeatdownDiTi I always think of a topic and it never comes out as planned lol. Ty for watching big man .

@@vincnt9537 thank you for watching and leaving a comment ⚔️🐉

@@vincnt9537 let’s gooo! Ty for watching

@spencergraziano6840 hey man, im glad i can help with the algo

😂 by any means Mr. Lucky

I'm 14 I can do 50 kg is that good? I am a beginner btw

F Yeah! That's what I love to hear! Big Dawg Sht💪💪

​@Jagerblod To me everything is good as long as you are in the game and getting after it. Consistency is king

I don’t think I’ve ever done a 1 rep max with straight weight. But I have a lot of different maxes from different heights and different band / chains set ups out of the rack. This particular setup I’ve done 4 plates @ 212.8lbs ⚔️🐉

​@spencergraziano6840 That's definitely beast mode weight. So, are you using the stiff leg work as mainly just accessory work for your Deadlifts?

@@maysaaplanet thank you! Hope you are having a great day 😊.

@@maysaaplanet hello! Good evening for you !

@@buildingdadbod2.0 good morning and ty! I like to watch your videos off the tv as well 😆. I feel like I could have forced myself to do that set quicker, but it’s ok I wasn’t as strong as the other set and I know I can beat that by just sticking to the plan …

@spencergraziano6840 You're definitely not far off beating it.

Good morning! That bench is a bad idea I’m telling you 😂. Excited to see what you come up with .

Thank you! We are coming a longgg way .

Thank you! I try to get these videos out as soon as possible because I don’t want you trying to stay up just for my video 😂.

I’m trying to get to half your pressing power 😅

@@NoMoTheUFO TY Mo. Getting closer to normal! With that much accommodating resistance you gotta race the bar to the top or there’s no chance !

Ty Brandon! I’m patiently waiting your hill sprints 😊

@ I do em once in a while! There’s a nice hill by my old elementary school 😎

⁠@@thebrandonjamesok awesome! I’m not going to lie I had to look up what HYROX is, I’m interested to see how everything comes together.

@@spencergraziano6840 I just found out about it myself late 2024 and I already fell in love with it. Everything I’ve always looked for 🤙🏻

Are you getting them back in your program now ?

@@timphelps2401 you did weighted sprints 20 years ago that caused a compression fracture? I’m sorry to hear about that. You are a strong man to keep working through that! Thank you for your heroic work as a firefighter! I’m playing with a crooked base so I don’t doubt another catastrophe will happen eventually 🤷🏼‍♂️. Been doing weighted hill sprints over 25 years at this point. ⚔️🐉

I’m trying to get it out so I can eat this dinner and watch yours 😂. Evening rituals 😅

@@Lobby_Runners thanks for the support ace. You know best.

@@spencergraziano6840 I say do how you feel comfortable. Watching you train over the weeks we been following oneanother you look to be doing pretty good..Keep it up buddy!

Thank you Mr Michael. Hope you have a great cardio based session today !

@@GetRightFitness good morning ! The reason for the pendulum is to decrease the tension in the bottom , where the muscles are most mechanically disadvantaged. So a pendulum bodyweight setup is far easier than in free space, also it takes most of the balance component out. Bands make the bottom easier still, the ones I’m using I would say makes the bottom a little too easy, but I’m using them just to have more variety and force me to not rest as long at the top since there is constant tension .

​@@spencergraziano6840 Alright, I'm going to skip the bands part and try them with the Pendulum setup. My figuring out the setup for this one is going to be creative. I'm not going to be able to attach it to my rack I know. It's not stable enough. From what you've said it sounds like it's a pretty good exercise to load. Loading a free standing Sissy Sq without a Smith machine is pretty difficult

@@GetRightFitness I’m not even sure if I could do a free standing sissy squat. The smith machine makes it more stable for sure. The strength on them should increase very quickly, when I came back to them I could do like 1 rep with a 50lb db, and got back to 20+ in a few weeks.

​@@spencergraziano6840 I know my knees always feel more stable when I have bodyweight sissy squats in my workout program. So, I know only good things can come from weighting them. I've always thought of them as kind of a functional Knee Extension. To me it kind of mimics that movement from where the leg drive actually comes from, or the angle of it at least.

@@GetRightFitness ohhh off an elevated surface is very challenging. I hope you record your recent workouts if you have time I would love to check them out .

My next video that I'm working on is going to be a prison back exercises one. I'm going to be switching over to what I'm doing now though soon with the access to real weights.

@@GetRightFitness thank you for reminding me. I switched to an elevated and more lengthened version after you got me thinking and gave you a shoutout, at least I hope I remembered lol. I’m going to catch up on those workout playlists tonight . Saw some good sandbag good mornings you did earlier real Quick Look.

Thanks! I hope you enjoy the playlist. That split is something that I had come up with over the years. It's a little unorthodox, but it works really well. I haven't run it with the iron yet. That's coming. I'm interested in how it's going to feel with higher loads and lower rep ranges.

@@NoMoTheUFO oh no, I just looked him up, what an athlete he was. Sorry to hear about that, rip to Mr Josh Neuman👏. We used to lay on skateboard and “luge” down, fastest way to get down, although it would tear thru shoes trying to stop. A few times racing and went to put my shoes down and the speed was so high it just kept kicking my feet off the ground, the speed was wobbling so hard I couldn’t even roll off the side of the board 😅. Luckily I was able to aim to the right hit the curb and go halfway up the mountain 🤦‍♂️. I never claimed to be very smart.

@spencergraziano6840 Sheesh! Sounds like you all had a thrill doing that.

@@NoMoTheUFO😂 very much so, at the time didn’t seem bad. Looking back, wow lol live hopefully and learn .

I think I try to be positive to everyone and everything on my channel except myself 😂. It’s not a follow along just a look inside of what I’m doing. Good lifts bad lifts everything idc. People are free to their opinions but I don’t understand trying to tell people what to do. Did the back deload squat day get you to freshen up? I wish I didn’t do that smith row yesterday 😅. See how I feel for deadlifts 2mrw. I was hoping to beat my rack pull for reps in 1 session so I could move on to trying trap bar maxes… but we’ll see how 2mrw goes, no idea what It will feel like. It’s interesting see the Kroc rows take off so much , I feel like picking a dumb bell off the ground with 1 hand Is so easy now, but it’s like each movement / motion is different, and I was very undertrained in that. But that has no impact on what a deadlift feels like.

@spencergraziano6840 It's hard to be positive towards yourself when you have high expectations for yourself. I'm the hardest on myself by far too. Lower back is feeling fresher than it has in a couple weeks, legs however are sore after changing up the routine. I prefer sore legs over a massively fatigued lower back though. Deficit deadlifts tonight. I'll be looking forward to seeing how those rack pulls go, hopefully you've recovered from the smith machine rows by today. You've definitely adapted quickly to the kroc rows. I agree, at first the heavy dumbbells are daunting when you pick them up off the ground, now it's surprising how light they feel.

@@buildingdadbod2.0good morning! That’s so true sore legs are fine in haha. Good luck with your deficits today. Excited to see how you adapt to those.

Thank you and that’s great advice 👏

Yes mam 😊

Good morning! It stopped raining in the morning. It’s going to be cold out here (for us) all week. But looks like no more rain as of now .

Good evening Michael, thank you !

I feel like I have an idea in my head and never say it correctly in the video, but got some of the points across 😂

Thank you, idk if I missed it, will you go back to riding the bike ?

@@GetRightFitness chains are def a lot more expensive than bands. Can be very useful for changing the resistance curve of exercises, one of many benefits haha

​@@spencergraziano6840 I had read about using them back in the day. If I remember right I believe it was Westside Barbell and Louie Simmons that got it going. I need to keep my eyes open for some.

@@GetRightFitness ty! I cant bang out high reps like you though !

​@@spencergraziano6840 Bro, I would definitely trade out some of my reps to add some of those pounds that you're putting up and throwing around.

@@GetRightFitness have you tried zerchers before ? I see you do a lot of lunge and squat variations, did you guys do much step ups? I’m going to do a deep dive into your channel tonight brother .

@@GetRightFitness 🤣 gotta use what you have 🤷🏼‍♂️

​@@spencergraziano6840 You've got that right. Scrappy is king

@@GetRightFitness thank you! I don’t think I’ve ever had such a quad pump from a deadlift lol

@spencergraziano6840 lol, I believe it. That one came from deep down there.

@@GetRightFitness that bee did not like me 🤣

​@@spencergraziano6840 😆