Another Stab At Getting Strong

Calgary Barbell Week 5 Day 4

2ct Pause Deadlift
455 4x4

Touch and Go Bench
190 3x6

Incline Press
155 4x8

1 Arm DB Row
60 6x10

Calgary Barbell Week 6 Day 1

Squat
410 3x4
350 2x5 (beltless)

Comp Bench
200 5x3
170x8
170x7

Good Mornings
225x8
275x8
295 2x8 PR
225x8

Squat was supposed to be 4x3 but felt too damn easy. Same for bench. 170 3x5 was too easy. Feeling STRONG

Calgary Barbell Week 6 Day 2

Sumo Deadlift
490 4x3
415 2x5 (beltless)

2ct Pause Bench
210 3x3
220x3 @ 8

Squat
340 3x5 (beltless)

Incline Row
65 4x8

Calgary Barbell Week 6 Day 3

Pause Squat
420 5x3

Comp Bench
180 3x3
180x12 PR

Spots Press
210 3x4

Beltless Deadlift
405 2x5

Ball Grip Chin Up
4x6

How are you liking the Calgary Barbell program?

Looking really strong. Sick weights on squats and deadlifts lately.

Calgary Barbell Week 6 Day 4

2ct Pause Deadlift
475x3
495 4x3

Touch and Go Bench
170x12
175x12
180x12

Incline Bench Press
160 4x7

1 Arm DB Row
65 6x10

[QUOTE=Anthony21;1617665641]How are you liking the Calgary Barbell program?[/QUOTE]

It’s a lot of fun if you enjoy clumpy chalk from tears from knowing you still have multiple sets and probably multiple lifts.

[QUOTE=musclehead09;1617701121]Looking really strong. Sick weights on squats and deadlifts lately.[/QUOTE]

Thanks man. Surprisingly I think bench will be my biggest mover percentage wise. I’m thinking I’ll gain 5% on squat and deadlift and 10% on my DL.

Something like 550/275/660 would be awesome.

Having multiple compound lifts in a session look pretty brutal. I'm looking at the 16 week excel spread sheet, looks brutal.

Out of curiousity what does "1+2F" or "1+2R" mean?

[QUOTE=Anthony21;1617820701]Having multiple compound lifts in a session look pretty brutal. I'm looking at the 16 week excel spread sheet, looks brutal.

Out of curiousity what does "1+2F" or "1+2R" mean?[/QUOTE]

It’s hell and then some.

The spreadsheet does a poor job of explain F and R. F is fatigue. You hit one set at a 9 then 2 fatigue sets @ 95%. R is repeat. One set @ 8 then repeat it 2 time.

Calgary Barbell Week 7 Day 1

Squat
430x2
430x8 PR

Beltless Squat
365 2x4

Comp Bench
210x2
215x2
220x2
225x2
230x2

Comp Bench
175 2x4

Good Morning
225 4x8

Yea...squats were supposed to be 430 5x2 but you know how that goes. Again bench was programmed 210 5x2. I think 230x2 ties a PR but much easier.

Calgary Barbell Week 7 Day 2

Sumo Deadlift
510 2x2
510x 2x4

2ct Pause Bench
210 2x3
210x6 PR

Beltless Squat
355 2x4

Lat Pulldown
100 3x8

Calgary Barbell Week 7 Day 3

Pause Squat
405x5 @ 8 PR?
410x5 @ 8.5 PR
415x5 @ 8.5 PR
420x5 @ 8.5 PR

Comp Bench
185 3x6

Spoto Press
205 4x3

Beltless Sumo Deadlift
420 2x5

Seated Rows
100 4x10

Comp bench was programmed as 6x3. Felt way too easy so I flipped rep scheme.

Calgary Barbell Week 7 Day 4

Pause Sumo Deadlift
460 3x5

Touch And Go Bench
185x7
205 3x7

DB Row
80 4x6

Cut a set off deadlifts and bench. Skipped incline and a couple sets on rows. I’m beat.

[QUOTE=xRequiem;1618325401]Calgary Barbell Week 7 Day 3

Pause Squat
405x5 @ 8 PR?
410x5 @ 8.5 PR
415x5 @ 8.5 PR
420x5 @ 8.5 PR

Comp Bench
185 3x6

Spoto Press
205 4x3

Beltless Sumo Deadlift
420 2x5

Seated Rows
100 4x10

Comp bench was programmed as 6x3. Felt way too easy so I flipped rep scheme.[/QUOTE]

Damn loving the squats! From your reply to my last post a 660 pull would be absolutely nuts.

[QUOTE=musclehead09;1618430251]Damn loving the squats! From your reply to my last post a 660 pull would be absolutely nuts.[/QUOTE]


It's a bit of a stretch but I find lofty goals help me stay motivated.

Calgary Barbell Week 8 Day 1

Squats
465x1 @ 7
425 3x4
375 2x6

Comp Bench
210 3x5
185 2x6

Leg Curls
110 3x12

HLR
3x10

Squat and bench was supposed to be 4x3/5x3 and 3x4. Managed same reps in less sets to decrease time at gym. Once i get home gym time wont be much of a hindrance anymore. Replaced GM/RDL with Leg Curls cuz I was beat.

Calgary Barbell Week 8 Day 2

Sumo Deadlift
445x1 - hook grip PR
535x1
625x1 - @ 8 PR
505 2x4
445x4 (first rep hook grip)
445x8

2ct Pause Bench
210 4x4

Beltless Squat
370 2x4

V-Pulldown
100 4x10

Calgary Barbell Week 8 Day 3

Pause Squat
405x2
455x2 - @ 8.5 PR
465x2 - @ 9 PR
465x4 - @ 9 PR

Notes: Programmed 4x2 @ 9

Comp Bench
165 3x10

Notes: Programmed 6x5

Spoto Press
205 4x4 @ 8

Sumo Deadlift
440 2x4

Hammer Curls
20x12
30x12
40x12

Calgary Barbell Week 8 Day 4

Pause Sumo Deadlift
495 2x2 @ 8
515 2x2 @ 8.5

DB Press (left pec)
45 3x8

Chest Press
120 3x10

1-arm DB Row
90 3x6

Back Supported Tricep Pushdown
50 3x15

Cut bench movements due to some shoulder pain. Two days off and I should be ready to go. Gotta say I prefer 8-12 week training cycles. 16 is abit much. Honestly concerned if my body is going to hold up.

Calgary Barbell Week 9 Day 1

Squat
475x3 @ 8
365 6x5

Comp Bench
205x3 @ 6.5
155 7x5

RPE PR on squats so that’s cool. Shoulder flared up during squats limiting how hard I wanted to push bench. Good news is I could have hit 225x3 @ 7.5-8 which is definitely an RPE PR. Live to fight another day blah blah. Coincidentally that day is tomorrow.

This is my 9th week but I skipped to week 12 effectively turning this routine into a 13 week program instead of 16.

Calgary Barbell Week 9 Day 2

Sumo Deadlift (dl bar)
465x1 hook grip PR
545x1
635x3 - @ 8 PR
465 3x5

2ct Pause Bench
205x4 - @ 8.5
195 2x4 - @ 7

High Bar Pause Squat
275 3x4


Huge day. Almost didn’t go due to my after work life being hectic. Glad I came.

Also pulled 465x3 hook grip on my first set of 465x5. Using a 28mm helps me tremendously using hook grip. My thumbs are too short to get it secure on 29mm. Thumb ripped so I cut it short.

My top set on bench sucked. Proceeding too felt great. I didn’t really warm up so I’m thinking my top set could have been higher. Oh well.

Calgary Barbell Week 9 Day 3

Pin Squat
415x3 - @ 8
425x4 - @ 9
405x4 - @ 8

Close Grip Bench
205x3 - @ 8
190 2x4 - @ 7

Spoto Press
190x5
205x5 - @ 8.5
195x5 - @ 8

Easy session. Didn’t push up to 9 on bench as prescribed. My shoulder still hurts.

Calgary Barbell Week 9 Day 4

Pause Sumo Deadlift
515x3 - @ 8
495x5 - @ 9
470x5 - @ 9

Touch and Go Bench
185 4x5 - @ 7

Seated High Rows
60 4x12

Face Pulls
80 4x10

Rope Curls
80 4x10

Seated Calf Raises
90 3x12

Working on my rhomboids/mid back. Chiro said mine is noticeably smaller than upper, lats and lowest back. Still going sub 1 RPE on bench. Hoping two days off plus recovery work can get me back to near 100%.

Calgary Barbell Week 10 Day 1

Squat
495x2 - @ 8 PR
375 3x5

Comp Bench
237.5x2 - @ 8 PR
180 3x5

Cut it short. Supposed to be 6x5 on both squat and bench. :/

Calgary Barbell Week 10 Day 2

Sumo Deadlift
495x1 - 50lb hook grip PR
585x1
655x2 - @ 9 PR
455x3 - hook grip PR
455 2x5

2ct Pause Bench
185 3x5 - @ 7

Leg Extension
120 3x15

Not bad. Went over RPE on deadlifts and under on bench. Subbed SSB squats for leg extensions. Only had an hour to do this.

Calgary Barbell Week 10 Day 3

Pin Squat
365x2
315x3

Close Grip Bench
205x2 - @ 7
185 3x4 - @ 5

Neutral Grip Chest Row
4x12

Winding down. Will test soon.

Accessory day today. Not worth logging. Will likely max Wednesday or Thursday. Might squeeze in a very light squat and bench day before then.

Mock Meet

Squat
475x1
525x1
545x1 - @ 9.5 20lb PR

Comp Bench
220x1
235x1
255x1 - @ 10 10lb PR

Sumo Deadlift
585x1
635x1
675x1 - @ 8 20lb PR
700x1 - @ 8.5 45lb PR

[url]https://www.instagram.com/p/CG6Aut8gTQ2/?igshid=11yhdyj2gmiqu[/url]

From my last mock meet
525/245/605

Good progress for 10 weeks. My squat stand came in so I’ll be able to do a lot more volume going forward. Really need to figure my bench out. Looking for my next routine to try. It’s going to be RPE based and incorporate daily singles to help get more comfortable with squat and bench heavy loads. Also I’m cutting down to 175-178. My body is much healthier around that weight than 190. I.e my BP is 150-95 I want it down to at least 130/85

Great stuff! Always good to hit some PRs! :)
I'll hopefully get some up here, although will only be posting 'post-injury' PRs.

It is interesting that you have such a great DL - volume on your squat may indeed help.
Good luck on getting your bench up. As high as your other lifts are I bet you can get it at least to the 300-315 range.

Off Season

Olympic Pause Squat
315 3x6 @ 8

3ct Pause Bench
180 4x4 @ 7

Tried a little something on my new home gym. Felt good all things considered.

Off Season


3ct Pause Wide Grip Bench
185x4
205 3x4 @ 8

Pause Front Squat
275 3x3 @ 7