Back From The Dead Again; Journey to Strong

Had a good stretch from this time last year to March this year but had a pilonidal cyst that needed surgery so I was out for about 8 weeks. Not as bad as my last lay-off from the flu, pneumonia and other infections early 2018 that put me out for 12+ weeks or costochondritis that put me out from August 2017 to November 2017 but this time recovery from surgery was still bad enough to hit my strength hard. I hit all time PRs before the cyst (430 wrapped squat, 405 squat no wraps, 275 pause Bench, and 435 deadlift) as well as several rep PRs in the squat. Rebuilding now sitting around a soft 200 lbs. When I hit all of the PRs I sat between 191 and 198.

In the past I’ve enjoyed autoregulation going for Rep maxes with an RPE around @9 followed by backoff work starting around @7 RPE and continuing until I feel a set @8-9. I also enjoy rotating main lifts (typically keeping the main lifts close to competition style lifts and performing variations I suck at). Right before my cyst I experimented with getting my volume on the main lifts in by performing ramp-up sets at the same reps but it wasn’t as enjoyable. I didn’t do it long enough to notice any effects since I developed the cyst about a month in.

Saturday May 11, 2019

Lower Body

SS Yoke Bar Squat
65x5
115x5
155x5
205x5
225x5
245x5

SS Yoke Bar Good Mornings
65x10
115x7,7,5 (hamstrings were fried)

Wide Stance Belt Squat
135 3x10 (really light but my work capacity is crap after the layoff)

Seated Leg Curl
60 2x12

Standing Calf Press
90x20,17,15,15,12

Hanging Leg Raise
BW 3x10


I hit a 335 squat single @8-9 2 weeks ago on a straight bar then some volume last week with 225 for sets of 8 on a straight bar. My quads were very sore after that. I got some volume in before a top set today via ramped Sets on a Bar I suck with; but moving forward I will go back to what worked very well from 2017 to early 2019 (hitting a top set followed by backoff work). Glad to at least be back.

In for this.

How have you been?

[QUOTE=xRequiem;1579915261]In for this.

How have you been?[/QUOTE]

Awesome; glad to have you in! Will be following you again as well.

I’ve been great. Couple of forced layoffs sucked but when I’m on I’m good in the gym. Got some fat to lose though now. Other than that life has been great between family and work. How have you been?

Sunday May 12, 2019

Upper Body (Bench Day)

Pause Bench Press
*45x10
*95x5
*135x3
*185x1
*205x1
205x5
185 2x5
135x20 (TnG)

Incline DB Press
50’s 2x10

Lying DB Triceps Extension
20’s 3x8

Barbell Row
*45x10
*95x5
145 3x6, 1x8

Assisted Pull-up (Wide Grip)
40 lbs assisted x6
58 lbs assisted x8
76 lbs assisted x8

DB Hammer Curl
25’s x12,10
20’s x12,8

Circuit (2 rounds)
Smith Shrug 135x15
Side Raise 15’s x15
Band Pullaparts Red Mini x15


This was a great workout. Last week benching 185 2x5 and 135x12 was hard. 205x5 is a big step back in the right direction. I hit 205x12-13 and 215x11-12 at one point. Also incline DB Presses with 50’s 2x10 today is a slight improvement over sets of 7-9 from last week especially since I had more volume on pause Bench first. A lot of my Accessory is slower and more controlled for Hypertrophy than it was before.

One thing that has sucked ever since I got over 190 lbs is my pull-up strength is horrible. That’s also because I stopped doing them as much tho. At 180 I could still get 18 strict BW Pull-ups and multiple sets of 12-15. If I could be around 190 and get back to that it would be great. For now the assisted machine with slow negatives will be good.

[QUOTE=musclehead09;1579915461]Awesome; glad to have you in! Will be following you again as well.

I’ve been great. Couple of forced layoffs sucked but when I’m on I’m good in the gym. Got some fat to lose though now. Other than that life has been great between family and work. How have you been?[/QUOTE]

Glad to see you back at it. Got a link to your old log? I would like to skim through. Family? As in you have kids now?

My life has improved substantial. It almost took a divorce but everything is great now. Wife and I finished school, got good jobs, had 2nd kid, bought home, sold home and now moving to Vermont.

[QUOTE=xRequiem;1580025251]Glad to see you back at it. Got a link to your old log? I would like to skim through. Family? As in you have kids now?

My life has improved substantial. It almost took a divorce but everything is great now. Wife and I finished school, got good jobs, had 2nd kid, bought home, sold home and now moving to Vermont.[/QUOTE]

I’ll dig up my old log; I don’t have logs from my strongest points (mid 2017 to early 2018 and mid 2018 to early 2019) but I can dig up the ones when I had consistency in posting here. I have 1 kid. I got married young; back when we followed each other. I was only 19 but I became a network engineer while in high school and made a good living early on. Even better now high grade in a good federal job. Had first kid at 22. Probably will have my next and final at 25.

Nice man, good to hear. Glad it all worked out. Vermont sounds awesome. Quiet and peaceful. My wife is from Saranac Lake New York, 1 hour from Canada... always good to visit quiet places like that.

Hey Champ! Long time lurker (and I mean long time lol) of this site. I’m in the same boat as you and have read many of your posts! Looking forward to the motivation man!

[QUOTE=RichieMoon;1580053161]Hey Champ! Long time lurker (and I mean long time lol) of this site. I’m in the same boat as you and have read many of your posts! Looking forward to the motivation man![/QUOTE]

Awesome thanks! Welcome aboard!

Tuesday May 14, 2019

Lower Body

Beltless High Bar Pause Squat
45x3
95x3
135x3
185 5x3

Sumo Deadlift
135x5
225x5
275x5

Leg Press (narrow stance w/ 3-4 sec negative)
3 plates per side x10,8,7

Calf Press
2 plates per side x22,16,14,12,10

GHR
6th hole up 2x6

Machine Crunch
50 3x10


My hamstrings are still sore from good mornings on Saturday so GHRs felt like they were going to rip them off the bone lol. I also had a mild case of food poisoning Sunday night and weekday workouts tend to feel sluggish now adays. Regardless, I’ve always sucked at high bar narrow stance squats. I did a meet in November and failed a 435 squat as I went narrower than usual whereas 420 before that flew for 3 green lights. I decided coming back I’ll be working some high bar squats. Only thing is my knees can tend to get achy so I’ll be careful with it.

Sumo deadlifts sucked. I hit 405 last year on sumo (compared to 435 conventional) and I did 365x4. So 275x5 for a top set today made me feel bleh. But I’m just getting back.

I’m taking mike israetel and RP’s advice on Leg presses; slow and controlled. Used much less weight and felt it a lot more.

Wednesday May 15, 2019

Upper Body

Speed Bench
45x3
45x3 w/ double red mini
95x3 w/ double red mini
115 9x3 w/ double red mini (3 normal, 3 close grip, 3 wide grip)

OHP
45x5
65x5
85x5
100x5
45 2x15

Close Hand Push-up
BWx10,8 (3-4 sec negatives)

Assisted Pull-up
55 lbs assisted 2x8, 1x6
70 lbs assisted 1x6
(All pull-up sets 3-4 sec negatives)

2 Arm DB Row
40’s x12,10,8

Barbell Curl
55x8,8,6
45x8

Face Pull
40 4x10

xRequiem, Here are some old logs:

[url]https://forum.bodybuilding.com/showthread.php?t=157209203&page=1[/url]

[url]https://forum.bodybuilding.com/showthread.php?t=160170741[/url]

[url]https://forum.bodybuilding.com/showthread.php?t=164881261&page=1[/url]

Saturday May 18, 2019

Lower Body

Squat
*45x5
*135x3
*225x1
*275x1
305x1
335x1 w/ wraps
365x1 w/ wraps @9-9.5
275x2 no wraps
225x3 No belt

Good Mornings
45x6
95x6
115x6
135x6

Belt Squat
135 2x12 (slow, narrow, and deep)

Lying Leg Curl
70 2x8

Seated Calf Raise
70x25,22,18,15,12,10


I ate WAY too much for lunch at chili’s. I couldn’t get any amount of volume in on barbell squats so I decided to go “heavy” with limited backoff work and get some volume on accessories. I almost puked a couple times. Going to try better to control my eating habits on the weekends. Never been so bad it impacted my workout.

Sunday May 19, 2019

Upper Body

Pause Incline Bench Press
*45 2x5
*95x5
*135x3
*155x1
175x3
135 2x6, 1x8

Flat DB Bench Press
60’s 3x10

Rope Pushdown (middle pulley)
4 plates x20,14,10,8

Barbell Row
*45x5
*95x5
*135x3
155 3x6
135 1x6, 1x8

Assisted Pull-up
70 lbs assisted 3x8

DB Hammer Curl
25’s x12,8
20’s x10,8,8

Superset
Upright Row 95x10,8,6
Bent Over Rear Delt Raise 25’s x10,8,6


Good workout today. Building my base up pretty good with volume. Will push volume for a couple of more weeks and then Deload/taper, then restart at a higher Minimum Effective Volume (MEV).

Tuesday May 21, 2019

Lower Body

High Bar Beltless Squat (Narrow Stance)
45 2x5
135x3
185x1
225x1
275x1
295x1 @9-9.5

Pause High Bar Beltless Squat
205 4x3

Beltless Deficit Deadlift
135x1
225x1
275x1
325x1 (moved fast)

Deficit SLDL
225 2x6 (These felt great)

Sumo Leg Press
365x8,6,6

Calf Press (30 sec rest)
245x18,13,11,9

Saturday May 25, 2019

Full Body (Test)

Squat
45 2x5
135x3
185x1
225x1
275x1
315x1
350x1
385x1
405x1 w/ wraps

Pause Bench Press
45x5
135x3
185x1
205x1
225x1

Deadlift
135x3
225x1
275x1
315x1
365x1
405x1

Leg Extension
90x10
110 2x10
130x10

Superset
Dips BW 2x6
Neutral Chins BW 2x3


Just 3-4 weeks back and I put 50 lbs back onto my no wrap squat and 40 lbs back onto my deadlift. Last week I hit 365 in wraps for squat, this week 405. I’m close to where I was except for Bench lol. But I’ll take this!

This is also what consistent 8 hours of sleep can do; I used to never get 8 hours of sleep. I got it a few nights in a row this week.

Tuesday May 28, 2019

Lower Body

High Bar Squat
45x5
135x3
185x1
225x1
275x1
315x1 (DEEP and easy)

High Bar Pause Squats
225 5x3

Leg Press (Narrow Stance)
405 3x8

Standing Calf Raise
110x16,10,8

Lying Leg Curl
80x12,8
65x8

Machine Crunch
50 3x15


Lifted at the gym at work today. This way I lifted at 430 versus 730 after I get home. Had so much more energy. 315 flew; probably had several reps but sticking to my plan to focus on speed Work for now so I can prolong my cycle since they’re low RPE.

Looking good man. Got any goals for the end of 2019?

[QUOTE=xRequiem;1581002001]Looking good man. Got any goals for the end of 2019?[/QUOTE]

Thanks dude. Before I had the pilonidal cyst I really wanted to get as close to 500 Pull and squat as possible as well as 315 pause Bench. Now that I’m back to 405 squat in wraps and deadlift quickly I would like to hit 455 on both. If I hit 455 on those then a 290 Bench gets me a 1200 total, but my bench is lacking big time. I’ve gotten back to 275 quickly multiple times before though.

So minimum goals would be 455/275/455. Anything else beyond that would be great. This is also with a goal of cutting a bit of bodyfat but at a conservative rate and not too much (maybe get back down to 190).

Thursday May 30, 2019

Upper Body

Pause Close Grip Bench
*45x12
*95x6
*135x3
185 2x3

Pause Bench (Comp Grip)
135 3x5 (30 sec rest)

Seated DB Shoulder Press
*25’s x10
40’s 3x8

Machine Fly
85 2x12

Lat Pulldown
100x12,8
85x8

2 Arm DB Row
40’s x15,12,10

Machine Triceps Extension
50 2x15

EZ Bar Curl
*20x10
*40x10
60x10
40x15

Rear Delt Fly
70 2x12, 1x8


Just getting some work in today. Felt sluggish and tired. Really need to get my bench back up.

Saturday June 1, 2019

Lower Body

Pause Squat
*45x6
*135x3
*185x3
*225x3
275x3
305x3
335x3

Sumo Deadlift
*135x2
*225x2
315x2
355x2

RDL
275 2x6

Belt Squat
135x10
185x10
225x10

Seated Leg Curl
70x10
90x10

Standing Calf Press
180x15,12,10,8


Good day. Felt sluggish during pause Squat warmups. Then I put my belt on at 275 and things started moving. Put all my volume in during ramp up, which means 335x3 is a PR on pause Squat. I’ve only done 315x3 previously using ramp up sets for volume. Prior to that I did singles prior to a top set of 335x5 which is an all time pause Squat PR regardless of how I got volume in; but I had a third of the volume doing that.

My right hip got super tight it hurt on 355x2 sumo deadlifts. Otherwise I would’ve gone up to 375x2. My best sumo was 365x4 (I’ve pulled 405 for a single on sumo before too).

Finally I decided to use ramp up sets to prevent a lot of fatigue today. I was worn out this week compared to last from worse sleep.

Sunday June 2, 2019

Upper Body

Close Grip Bench w/ double red minis
45x12 (no bands)
45x3
95x3
135x3
155x3
175x2
185x1

TnG Bench (Comp Grip)
185x8
135x21

Barbell Skullcrusher
45 3x12

Barbell Row
45x10
95x5
135x3
165 2x5

Lat Pulldown
8 plates 2x12, 1x10

Cable Curl
4 plates 2x15, 1x10

Superset
Smith Shrug 185 3x10
Rear Delt Raise 20’s 3x20


Good workout, but lots of work to do on bench. It’s always the last of the big 3 to come back. Best CGBP w/ bands was 175x5. Last week a 225 comp bench single was difficult.

I will trust the process and keep chipping away.

Tuesday June 4, 2019

Lower Body

High Bar Pause Squat
*45 2x5
*135x3
*185x1
245 3x3 (deep and slow negative but difficult)

High Bar Squat (Beltless)
135x22

Leg Extension
100x15,12

Seated Leg Curl
70x20,15,12,10

Standing Calf Raise
135x15,12,12,10

Underhand Lat Pulldown
90 2x10


High Bar Pause w/ slow negatives were much harder than pause w/ competition form. Ended up going for a high rep set. I go on a conference for a week soon so this may be my last Lower body workout; I will try to get in one last session Friday though.

Wednesday June 5, 2019

Upper Body

Pause Bench Press
*45x10
*135x5
*185x3
205x3
185x8
135x22 (TnG)

Straight Bar Pushdown
50x15,12,12

Assisted Pull-up
50 lbs assisted x10,8

2 Arm DB Row
45’s x15,12,10

Face Pull
40 3x10

Machine Preacher Curl
65 3x8

Decided to separate upper body into push and pull sessions when possible. If I start feeling too fatigued I’ll just separate one upper body session per week and if that gets to be too much I’ll just cycle between doing it and not doing it. I’ve done this before to focus on getting more volume per muscle and so I don’t neglect Upper back work thus making it a priority. Also getting in the gym 6 days a week to lift gets my heart working more often and is more fun than if I used off days for cardio. Many conjugate lifters have “extra workouts” so I’ll consider these to be that when I do them.

Saturday June 15, 2019

Heavy Bench Day (Chest/Tri Focus)

Pause Bench Press
*45 2x10
*95x5
*135x3
*175x3
195x3
215x1
225 2x3 (felt good; only hit a single 2 weeks ago at this weight. But I’m a lot heavier after my conference)
185x3 (Speed)

Incline DB Press
*50’s x12
*60’s x8
70’s x8 (strength on dumbbells is coming back)

Fly Machine
70 2x12 (nice and slow)

Skullcrusher
*40x8
60 2x8

Rope Pushdown
4 plates x15,12,10

Side Raise
20’s 3x10

Incline Rear Raise
20’s 3x12

Sunday June 16, 2019

Max Effort Squat/DL Day

Squat
*45 2x5
*135x3
*225x1
*275x1
*315x1
360x1
405x1
435x1 w/ wraps (PR)

Deadlift
*135x3
*225x1
*315x1
365x1
415x1

Belt Squat
225 2x8, 1x12

Seated Leg Curl
70 2x10, 1x12

Seated Calf Raise
90 3x15


Awesome workout. 5 lb PR on squat w/ wraps and tied my non wrapped PR. I had some more in the tank without wraps but decided to throw wraps on for a PR instead with the energy I had.

Wednesday June 19, 2019

DE Upper Day

DE Bench Press
45 w/ double red minis 3x3
95 w/ double red minis 15x3 (time 12:38)

OHP
*45x8
*65x8
85x8
105x7
75x8

Incline DB Tri Extensions
20’s 3x12

Assisted Pull-up
55 lbs assisted 2x10, 1x6

2 Arm DB Row
45’s x15,10

Rear Delt Fly
55x20,15,10

Machine Preacher Curl
50 3x15


Great DE/volume day. Hit 5 sets each close, medium and wide on bench. Couldn’t get back work in past 2 days due to school so just did a full upper body session today. These light days with higher volume make recovery a lot easier so weekends can be really high intensity.

Miss doing unassisted Bodyweight pull-ups for sets of 16-18 but i was doing them 2-3x a week at that time at 20 lbs lighter. Trying to do assisted 2x a week until I can hit them unassisted for double digit reps again.

Thursday June 20, 2019

DE (more like just light) Lower Body

Beltless Pause Squat (5 second negatives)
45x5
135x3
185 4x3

BB Bulgarian Split Squat (first time)
45 3x10

Lying Leg Curl
65 3x10

BW Calf Raise
BW 4x15


Drenched in sweat after the split squats never having done them. Someone broke the GHR and my back was so tight so I didn’t do deadlifts. Good recovery day but legs wobbling after the split squats.

Saturday June 22, 2019

ME Upper Body

Incline Bench Press
*45x10
*95x5
*135x3
*160x2
185x1
205x1 (5 lbs off of old PR)
185 3x2, 1x4 (semi PR; always sucked at incline)

Flat DB Bench
*50’s x8
*65’s x4
*80’s x3
90’s x7 (PR? I’ve done 100’s x6 before)

Fly Machine
80 2x15, 1x10 (good pump)

Cable Triceps Extension
4 plates 4x15

MAG Lat Pulldown
8 plates 5x10

Incline Rear Lateral
20’s x25,15,10

Standing DB Curl
20’s 2x20

Sunday June 23, 2019

ME Lower Body

Sumo Deadlift
*135x3
*225x1
*275x1
*315x1
365x1 (smokeshow)
385x1 (never been so easy)
405x1 (tied old PR, easy)
420x1 (huge PR! biggest grinder ever)

GHR
4 holes up BWx10
6 holes up BWx10 (PR)
6 holes up BWx6

Belt Squat
135x10
235x10,8

Machine T-Bar Row
45 2x20

Tuesday June 25, 2019

DE Upper Body

DE Bench w/ double red minis
*45 2x3
105 12x3 (4 close, 5 norm, 3 wide - miscounted) finished 10:15

OHP
*45x6
*70x3
*95x1
110x6
85 2x6

Incline DB Rollback
25’s x12,10,8

Assisted Chin-up
40 lbs assisted 3x8

Superset
Side Raise 20’s x15,10
Face Pull 55 x20,15
(These 2 supersets were brutal)

Barbell Curl
*45x6
*65x3
85x5 (weak due to back and Delt work)
65x8
45x15

Thursday June 27, 2019

DE Lower Body

DE Squat
*45x5
*135x1
*225x1
275 3x3 (w/ belt)
225 3x3 (no belt)

Good Morning
45x8
95x8
135x8
155x6 (PR and hamstrings killed)

One Legged Leg Press
225 3x6

Seated Calf Raise
110 5x10 (30 seconds rest)

Smith Row
135 3x10

Hammer Strength Shrug
225 2x10

Saturday June 29, 2019

ME Upper Body

Pause CGBP w/ double red minis
*45x15 (no bands)
*45x5 (begin sets w/ bands)
*95x3
*135x3
175x3
190x2 (PR)
135 3x5

Incline DB Press
*55’s x6
*70’s x4
80’s x6 (PR? Maybe a rep shy)

Freemotion Cable Fly
60x10,8

Rope Pushdown
4 plates x20,10 (45 sec rest)

Assisted Pull-up
34 lbs assist 3x6, 1x8 (getting there)

Superset
Hammer Curl 35’s 3x8
Side Raise 20’s 3x10 (burned!)


Great workout. Bench is coming back. Next week I’m going to hit flat dumbbells as my main movement for a slight Deload by stepping away from heavy barbell work but still push for a rep max. My old best was 100’s x6.

Sunday June 30, 2019

ME Lower Body

SS Yoke Bar Squat
*70 2x3
*120x3
*160x3
210x3
250x3
275x3
300x3
320x3 (PR!)
275x5 (PR)
275x6 (PR)

Rack Pull (Pin 1 below knee)
*135x6
*225x5
*275x4
*315x3
365x6 (PR? Rarely do rack pulls but hams are still destroyed from good mornings on Thursday)

DB Bulgarian Split Squat
30’s 2x8

Chest Supported Row (free weight)
*45x10
95x10
135 2x8

Standing Calf Raise
90 6x10


Last time I was hitting around 300 for 3 and 340x2 on a regular safety bar squat I was hitting 415x3 in wraps and 365x4 no wraps on a straight bar. Progress has been great!

Looking good man. Do you lift at an actual powerlifting gym?

I might add GM into my routine. Seeing you sore for days reminded me of the soreness they cause.

Thanks man. I do not, however it’s very powerlifter friendly. All the equipment you need to run any program you want (specialty bars, GHR, belt Squat machine, tons of benches including competition benches, and deadlift platforms).

Yeah good mornings have always killed me. RDLs are a close second in terms of hamstring destruction lol.

Wednesday July 3, 2019

DE Upper Body

DE Bench Press
*45 w/ double red minis 3x3
115 w/ double red minis 9x3 (3 close, 3 normal, 3 wide)
Time - 7 minutes, 10 seconds

OHP
*45x5
*70x3
*95x1
115x6 (PR for strict standing OHP)
95 2x6

Incline DB Rollbacks
30’s 2x8, 2x6 (PR)

Assisted Chin-up
20 lbs assistance 2x8, 2x6

Delt Circuit:
Rear Delt Fly 85 2x10
Side Raise 20’s 2x12

Machine Preacher Curl
65 4x8, 1x12


Bench is moving fast, regaining strength in triceps and Delts (took a lot longer than my legs and back). Pull-ups and chin-ups are with 40-50 lbs less assistance than 2 months ago. Soon will be back to strict Bodyweight sets of 10 heavier than ever. I could do 10 strict around 190 (I’m now 200ish); At 180 I could do 18 and at 170 I could do 22. Long term if I could recomp in the 190’s and hit 18-22 strict Bodyweight pull-ups that would be great.

Thursday July 4, 2019

DE Lower Body

DE Squat
*45 w/ monster minis 2x3
*135 w/ monster minis x3
185 w/ monster minis 8x3

Good Morning
*45x6
*95x6
*135x6
170x8 (huge PR!)

Leg Press
*225x10
405x10
585x10 w/ wraps (PR; just wanted to go heavy on this today, hit 6 reps without wraps awhile back)

Seated Leg Curl
70 2x12, 2x10

Standing Calf Press
210 2x12, 2x10, 2x8 (30 sec rest and PR)

Cable Row
8 plates x15,12,10


Great workout. First time using bands for squats and honestly it feels great. Will allow me to get more volume in without beating myself up. Good mornings are flying. Started with 120x7 awhile back and now up to 170x8 and my form is a lot better/more strict.

Saturday July 6, 2019

ME Upper Body Deload

Flat DB Bench
*35’s x12
*60’s x6
*80’s x3
*90’s x2
100’s x5 + 1 assisted (right wrist gave out on rep 5 but completed rep 5 with left side then had assistance on 6th rep)

Neutral Incline DB Press
50’s 2x10

Pull-up
BWx5

Cracked my head wide open changing pins on lat Pulldown; caused new huge and heavy Pulldown Bar with many grips to crash down on my head. I was bleeding everywhere but didn’t hurt. Blood stopped quick but version got blurry. I’m fine now just taking it easy.

Monday July 8, 2019

ME Lower Body
(makeup from yesterday as I was recovering from cracking my head open Saturday)


Front Squat
*45 2x5
*95x5
*135x3
165x3
195x3
225x5 (huge PR; I suck at front squats)

Good Morning
*45x5
*95x5
135x5
160x5
185x5 (PR!)

DB Split Squat
35’s 2x10 (burned)

Standing Calf Raise
175 3x10

One Arm HS Row
*25x10
*45x10
70x10

Machine Crunch
65 3x10

Wednesday July 10, 2019

Upper Body Deload

Wide Grip Bench w/ slight pause
*45x10
*95x10
*135x10
185x10

Machine Shoulder Press
50 2x10

Assisted Pull-up
85 lbs assistance 2x10

Face Pull
40 3x10

Rope Pushdown
30 2x15

Machine Preacher Curl
40 2x15

Friday July 12, 2019

ME Lower Body (early)

Pause Squat
*45x5
*135x3
*185x2
*225x2
*275x2
315x2
350x3 (huge PR)

Deficit Deadlift
*135x3
*225x1
*315x1
355x1
385x1 (small PR; previously had done 370x3 before surgery I think but on a day I didn’t squat prior)

Superset
Walking Lunge BW 2x10 per leg
Side Bend 35 2x10 per side

Seated Leg Curl
70 3x10 (45 sec rest)

Standing Calf Raise
70 3x15 (45-60 sec rest; burned!)


Did my ME Lower workout early as Sunday I’m out of town; but will likely do some easy work like Bodyweight squats before I leave. Earlier this week my front squat and good morning ME workout was more likes heavy volume work as they were sets of 5 but not necessarily @10 AMRAPs. I had 8 hours of sleep. Only ate a protein bar and had coffee but I was good to go.

I basically deloaded Volume this week while pushing intensity. Starting tomorrow with my ME Upper workout I’ll start increasing volume again.

Saturday July 13, 2019

ME Upper Body

Incline Bench Press
*45x10
*95x5
*135x3
*165x3
200 2x2 PR
180x5 PR

Flat DB Bench (sorta Neutral Grip)
*60’s x10
85’s 2x8 (Volume PR w/ DB’s)

Flat DB Skullcrusher
35’s x5 (Triceps were fried from DB Bench)
25’s 2x8

Assisted Pull-up
22 lbs assistance 3x6

Cable Row (Neutral Wide Grip)
10 plates 2x10

Rope Curl
6 plates 3x10 (45 sec rest)

Sunday July 14, 2019

Extra workout (first time in awhile)

Belt Squat (Narrow w/ 4-5 sec negatives)
135x10
185 2x10 (60-90 sec rest)

Seated Leg Curl
60 3x10 (4-5 sec negatives; 45-60 sec rest)

Seated Calf Raise
70 3x10 (4-5 sec negatives; 30-45 sec rest)

Side Raise 20’s 2x12
Face Pull 3 plates 2x20
Smith Shrug 135 3x15

(All Delt/trap work 30-45 sec rest with 1 sec holds/squeezes)

Total workout time right under 30 minutes. Great extra work. Would love to get more sessions in for lats/upper back but it’s been difficult with my work and school schedule so I get a majority of it in spread throughout the main 4 lifting sessions.

Next week though will have my normal Sunday ME Lower Body day; I moved that to this past Friday since today I’m limited on time but I still got in the gym whereas I thought I would only do Bodyweight work today originally.

Tuesday July 16, 2019

DE Upper Body

DE Bench Press w/ double monster minis
*45 3x3 (Close, normal, wide)
95 9x3 (3x Close, 3x normal, 3x wide)
7 min 37 sec

OHP
*45x5
*75x3
*105x1
120x5 (PR)

Straight Bar Pushdown
40x10
50x10
Dropset 60x8, 40x8, 20x16

Assisted Hammer Grip Chin-up
25 lbs assistance 2x8 (90 sec rest)

Superset (60 sec rest)
Side Raise 20’s x15,12,10
Face Pull 50x15,12,10

Machine Preacher Curl
40x25,15,12,10 (30-60 sec rest)

Thursday July 18, 2019

DE Lower Body

DE Squat w/ Light Bands
*45x3
*135x3
185 8x3 (8 minutes 24 seconds)

Good Morning
*45x6
*95x6
135x6
165x6
200x6 PR

Wide Belt Squat
135x10
225 2x8

Standing Calf Raise
90 5x10 (30-60 sec rest)

Cable Row w/ MAG Grip
12 plates 3x8 (45-60 sec rest)

HS Shrug
225 3x15 (45-60 sec rest)

Saturday July 20, 2019

ME Upper Body

Pause Bench Press
*45x12,6
*135x3
*185x1
*210x1
*235x1
250x2 (felt great)
225 3x2, 1x5 (awesome sets)

Incline DB Press
*55’s x6
70’s x6 (very low RPE, felt like a warmup set but after 2 AMRAPs on the main lift I cut it here)

Cable Fly
40x10
50 2x10 (45 sec rest; burn)

Standing French Press
50x15
60x12,10
40x20

Lat Pulldown
8 plates x10
10 plates 2x8
8 plates x10

Face Pull
6 plates 4x10

Seated DB Curl
25’s x10,7
20’s x8

Machine Side Raise
*30x10
40x10
50x10


Great workout. Will be ready to test a 1RM in another 6 weeks with a goal of tying or breaking my old 275 PR. Also 45-60 sec rest periods for all accessories, feel my conditioning is coming up as I’ve been doing that most workouts now.

Sunday July 21, 2019

ME Lower Body

Squat
*45 2x5
*135x3
*225x1
*275x1
*315x1
*365x1 w/ wraps
405x1 w/ wraps
425x1 w/ wraps (easily had a triple here; best single of the day)
445x1 (Big 10 lb PR!)

Deadlift
*135x3
*225x1
*315x1
365x1
405x1 (fried from squats)

Leg Extension 130 4x8
Hypers BWx10, 25x10, EZ Bar 50 2x10
Seated Calf Raise 130 1x12, 3x10, 2x8
HS Shrug 225 6x10


Awesome workout; couldn’t be happier. When I’m ready to test the actual squat and deadlift I’m going to start doing it on separate days whether it’s the same week or the next Sunday I’ll pull. This is different than a meet day. Meet days you have long hours between squat and deadlift. In a workout I had maybe 20+ minutes between max attempts of each. I know I can hit a bigger deadlift; whenever I don’t wear wraps I can deadlift more after squatting since I hadn’t overloaded.

Been on a mini vacation just in ocean city. Hit some upper body Bodyweight circuits on Wednesday and lower body on Thursday. Going to try to hit the gym tomorrow for a Deload type max effort workout (likely some heavy dumbbells pyramiding from 12 reps to 5-6 reps for a top set.

Saturday July 27, 2019

ME Bench (Push Day)

Flat DB Bench
*50’s x10
*65’s x6
*80’s x3
100’s x0 (horrible dumbbells with different bell parts, couldn’t set them on my lap; took 90 seconds to setup by then I was fatigued)
80’s x8

Incline HS Press
*98x8
148x8
188x8

Cable Crossover
30x10
50x8
40x8

Machine Dip (Triceps)
*94x10
144x10,8

Reverse Grip Pushdown 40x15,12,10
Machine Side Lateral 40 3x12
Rear Delt Fly 70 3x12
Barbell Curl 45x6, 65x6, 85x6
Rope Curl 50x10, 35x10


Bad start to my workout but made up with good sets on accessories. I’m in ocean city still and to be honest I hate being around 200 lbs. I get tired easily walking a lot of miles unlike before. I also measured my waist at 42 around the belly the other day. I’d like to finally get leaner/healthier so I’m going to start tracking macros again. Start with approximately 70g fat, 235g carbs, and 235g protein for right over 2500 calories. If I drop too much too fast I’ll up my carbs. Really going to also try hitting a separate upper back/biceps focused workout after my lighter bench and squat days mid week so I’d at least be hitting the gym 5x a week. If I can get a second upper pull focused workout to make it 6x a week I will but if not then I can still hit extra back/biceps work on my main lift days.

If I could maintain around a 405 squat and pull along with a mid 200’s bench while getting to around 180 I’d be happy. Those would just be minimal strength losses and I could regain the loss in strength if there is any once I’m done cutting. I will say last time at 180 I could crank out 18 strict Bodyweight pull-ups. I wasn’t very lean but I felt a lot healthier.