Powerlifting my way back to the stage!

[offroadatv200]

Bench Press 10RM / 90%×10

135×10
165×10
185×10
205×10
225×9.5 PR?
205×10

Military Press 4×10

95×10
95×10
95×10
95×10

Flys

45×15
45×15
45×15

Lateral Raises / Front Raises

25×12 / 15×10
25×12 / 15×10
25×12 / 15×10

Tricep Rope Extensions

44×15
44×15
44×15

Jeez these 10RM suuuuuck haha. Pushed for 225 x 10 put had to rack it on the shortest peg. Feelsbadman.

[jaredmus]

looks like a good workout to me, how you feeling?

[phillysteak]

Awesome benching!

[jpfaherty]

Nice benching man!! Puts you right around 300 I think. Strong like bull!

[offroadatv200]

looks like a good workout to me, how you feeling?

Feeling really good. I HATE high reps but I love the push for a high RM.

Awesome benching!

Nice benching man!! Puts you right around 300 I think. Strong like bull!

Thanks guys! my bench has been around 285-295 since the Arnold. I JUST WANT 300! haha

[offroadatv200]

Pullups

10
10
10

Upright Row / DB Rear Flys

65x10
65x10 / 15x15
65x10 / 15x15
65x10 / 15x15

Slow Wide Grip Incline Press / Tricep Overhead Extensions

135x12 / 44x20
135x12 / 44x15
135x12 / 44x12

Cable Rear Delt Flys

11x15
11x15
11x15

Quick little bodybuilding session before work. Nothing to special just hitting some lagging spots. Time to pepper my angus for 10RM deadlifts tomorrow

[IK9]

10 reps deads sound brutal!

[offroadatv200]

Went home to visit my friend brealon (the guy that writes my program) and we decided play around with singles. Worked up to 465 and thought fck it I wanna try 500... tried twice with no luck, followed by a 480 attempt which as well, did not move. LOL. Worked up to 440×3 on pulls from boxes Followed by 220×8×5 on bench.

Going to start my new program today!

[jpfaherty]

Dat 500, ugh. My goal too man. One day!!

[IK9]

Deadlifting 500 is the ultimate goal brah.. You are Zohan when you get to do that hah

[offroadatv200]

One day bruhs!

[offroadatv200]

Still haven't lifted since Sunday since those deadlifts murdered my body haha. Tried to train legs today and I still feel beat up. Going to stretch and foam roll the next few days and hope I start feeling right! I feel like a 85 year old grandma

[jaredmus]

Still haven't lifted since Sunday since those deadlifts murdered my body haha. Tried to train legs today and I still feel beat up. Going to stretch and foam roll the next few days and hope I start feeling right! I feel like a 85 year old grandma

That happens sometimes nice to feel that rocked IMO lets you know you had a really great workout

[offroadatv200]

That's for sure. Just shows slightly different training makes a world of difference.

[offroadatv200]

Well I haven't really lifted much lately while I let my back heal up besides a few 30 minute bro sessions. Two days ago I fell chasing my dog around the house and jammed my thumb into the wall -___- got some x Rays done and will find out if it's broke today. If it is..... I am going to run smolov and squat everyday

[IK9]

Heal up soon brah

[demonwareltd]

like the brace Wore something similar when I fractured my wrist. Hope it's not too serious

[jpfaherty]

Stay safe OP

[offroadatv200]

Thanks guys! No fracture or break kept it wrapped up and put ice on it occasionally, the swelling went down a ton.

Legs today went really well. 315x5 is close to a PR I think.

SQUAT

45x10
95x10
135x10
185x5
225x5
265x5
285x5
305x5
315x5

Close Stance Leg Press

540x8
540x8
540x8

Back Extensions

35x15
35x15
35x15

Lunges

95x12
95x12
95x12

Leg Extensions

150x15
150x15
150x15

[jpfaherty]

315 x 5 is strong bro, nice work

[offroadatv200]

Thanks man, trying to push these wheels

[IK9]

When you add up the leg press.. Do you just add the weight of the plates or factor in how much the machine thingy/load is too

[offroadatv200]

When you add up the leg press.. Do you just add the weight of the plates or factor in how much the machine thingy/load is too

Just the weights. I'm to potato.

[offroadatv200]

BENCH PRESS - 5RM / 90%X2SETS

45X20
95X10
135X5
165X5
185X5
225X5
245X5
220X5
220X5

INCLINE BENCH PRESS - 8RM / 90%X2SETS

95X8
115x8
135x8
165x8
185x8
165X8
165X8

ROPE EXTENSIONS - 3X15

55X15
66X15
66X15

CGBB - 10RM / 90%X1SET

95X10
115X10
135X10
120X10

CABLE FLYS / PUSH-UPS - 3X12 / MAX

27.5X12 / 12
27.5X12 / 6
27.5X12 / 6

DB SKULLCRUSHERS - 3X10

15X15
25X15
30X10
30X10
30X10

MISC

Had a lot on my mind today so I decided to destroy chest and triceps. When I went to the doctor I got hit with a reality check...the scale. Tipped 183. Though fully clothed, I have never seen that number before. Of course I thought gainz, until I realized I haven't tracked a full day of macros, skipped ALOT of gym sessions and I've drank beer every single night for over a month. I took progress pictures the next morning and was not pleased. I've been running generic / other people's programs, and have had some pretty good progress, but not enough. I took some time and created my own program with bits and pieces of each one. No one knows my body better than me. Time to get it back. I miss the fire and desire to be in the gym. Time to bring the VOLUME back!

[jpfaherty]

Nice to see you're getting back into it with some drive!! Beer every single night?! what are you 21?

[offroadatv200]

Nice to see you're getting back into it with some drive!! Beer every single night?! what are you 21?

Quarter life crisis bruh.

[IK9]

Damn.. 180+

Yousa monster!

Strong pressing tooo

Man, have you tried the new Guinness Blonde beer yet? That's what I am thinking about hahahahah

[offroadatv200]

If only

No I have never been a big fan of Guinness, though I love some light beer. I'm easy... Miller Lite.

Damn.. 180+

Yousa monster!

Strong pressing tooo

Man, have you tried the new Guinness Blonde beer yet? That's what I am thinking about hahahahah

[offroadatv200]

OHP - 5RM / 90%X2

95X5
105X5
115X5
135X5
120X5
120X5

SIDE RAISES / FRONT RAISES - 3X10

25X10 / 20X10
25X10 / 20X10
25X10 / 20X10

REAR DELT FLYS / CABLE UPRIGHT ROW - 3X15

16.5X15 / 44X15
16.5X15 / 44X15
16.5X15 / 44X15

BUS DRIVERS 3X15

25X15
25X15
25X15

Nothing to exciting last night. Painted the living room and our bedroom Saturday and Sunday and only managed 4 hours of sleep Sunday night. But it turned out awesome!

[jpfaherty]

You're living room is frigen awesome. Wish ours was half as nice! lol