Love the Pain -- Make the Barbell Cry!

Week 3 PL

Squat
345 x 5, 5, 5, 5

Sumo
295 x 1

RDL
295 x 10, 10, 10

Cable crunches
70 x 20, 15, 18

Squats felt heavy, don't know how I pulled off all 4 sets. Sumo felt awkward as sh*t, ditched it for some volume RDLs.

[youtube]KBmIMc42_Ow[/youtube]

Week 3 PU

Bench
235 x 5, 5, 5, 5

Cable rows wide grip to chest
60 x 10, 10, 10, 10

OHP
145 x 8, 7, 8

Pulldown
75 x 10, 7
70 x 7

Pec deck
70 x 10, 10, 10

Bench and OHP went pretty well.

[youtube]B8FYe3GS3qs[/youtube]
[youtube]1Uz63abW5Js[/youtube]

Week 3 HL

Squat
290 x 8, 8, 8, 8

RDL
295 x 10, 9, 8

Cable crunches
70 x 10, 10, 10

Felt heavy today.

Week 3 HU

Bench
200 x 10, 10, 10, 10

Pendlay
205 x 8, 8, 8, 8

OHP
130 x 10, 9, 8

Pulldown
70 x 10, 10, 8

Pec deck
70 x 11, 10, 8

Satisfied with everything considering nutrition/calories/protein had been sub-par since Friday. Just a lazy weekend living life.

Week 4 PL

Squat
350 x 4, 3

RDL
295 x 10, 8, 8

Had no power for squats, maybe cause I've eaten less than average since Friday.

[youtube]P1CRiZGrVrc[/youtube]

Week 4 PU

Bench
242 x 5, 5, 5, 5

Pendlay
209 x 10, 10, 10, 10

OHP
132 x 10, 10, 9

Pullups neutral grip
BW x 8, 8, 6

Pec deck
Level 11 x 12, 12, 12

Really good workout, might have been fun in a new gym, or might have been 2 boxes of Kraft mac n cheese for lunch. Numbers look weird because these plates are weird increments: 55, 44, 33, 22, 11, 5.5, 2.75. Weighed the bar at 20 kg. Almost failed the last rep of bench but my elbows lock out right before the guy helps me rack it. Had to clean OHP from the floor because this gym has no. f*cking. squat. rack. Otherwise all good.

[youtube]qR95jHQ6J_o[/youtube]
[youtube]hZtme7HuWIw[/youtube]
[youtube]fgQxaFYumec[/youtube]

Really weird setup with those plates.

You clearly had that bench.

Lol @ no racks. I heard that real men clean their OHP from the floor anyway :D

Strong AF pendlays

About 10 months ago I started cleaning OHP every workout until it jacked up my shoulders. Too much internal rotation while explosively pulling heavy weight was a bad combination. 6 months I had shoulder pain from that, now I'll do it sparingly. Was fun tho, throwing the bar down from lockout, lol.

[youtube]ms3EuJ0JJAs[/youtube]
[youtube]zgGdAwW3N6o[/youtube]

Week 4 off program

Bench
205 x 10, 10, 10, 10

DL
345 x 4, 3

Pendlay
185 x 5, 5, 5

Cable crunches
70 x 15, 12, 12

Pullups neutral grip
BW x 8, 8, 6

Went off program and did a random workout. Wanted to try deads again, didn't feel like squatting. Get some knee pain sometimes.
Bench went well, DL was a big disappointment. For some reason these just don't feel comfortable in my back anymore. Will stick to RDLs for a while.

Off program again

Bench
210 x 10, 9, 9, 8

Pendlay
205 x 10, 10, 10, 10

OHP
135 x 5, 5, 5, 5

Pullups neutral grip
9, 8, 8

I really need to get back to squatting.

Week 4 off program

Squat
285 x 10, 10, 8, 8

RDL
285 x 10, 10, 10

Cable crunches
70 x 15, 12, 12

Satisfied with this considering I hadn't trained legs in 10 days. Thursday last week I did squat 350 for 4 reps then 3 reps and just cashed in my chips at that. Not sure when I'll get a heavy squat session in again. Will go traveling for a couple days with gf for a little business, will try to get some lifting in at my old gym, probably upper. Also have some heavy moving to do next weekend, helping gf's parents dig a big wooden shed up out of the ground under the Thai sunshine, I'm sure that will drain me for a few days. Maybe another 10 days before legs again. :-/

Nice going!

Good stuff man. Enjoy your trip. Interesting that I was also helping my wifes parents this weekend lay the foundation which they are going to build a shed on.

[QUOTE=Millz12323;1589665251]Good stuff man. Enjoy your trip. Interesting that I was also helping my wifes parents this weekend lay the foundation which they are going to build a shed on.[/QUOTE]

Haha, cool. This is part of the land where we'll build our house after we get married.

Week 4 off program

Squat
295 x 10, 10, 10, 10

RDL
295 x 10, 10, 10

Cable crunches
70 x 17, 15, 12

Happy with all this. Didn't know what to expect with squats but 295 @ 4x10 felt pretty good. Conditioning is my biggest limitation with volume squats, but pushing the weight is totally a mental game. Was pretty cooked after squats but RDLs felt easy, I should have pushed for a bit more weight. Will go back on program soon, probably Tuesday for week 5 PL. Technically it's like week 7 or something but I didn't want a big mess in my log or discouragement or any other bullsh*t, so I've just kept the rhythm going a bit less strictly.

[youtube]HmlW7dx-_vw[/youtube]

Week 4 off program

Bench
210 x 10, 9, 9, 9

Pendlay
205 x 5, 5, 5, 5

OHP
135 x 8, 8, 8

Pullups neutral grip
BW x 8, 6, 5

Pec deck
70 x 12, 12, 8

Decent.

Bench
215 x 8, 8, 8

Pendlay
205 x 8, 8, 8

OHP
145 x 8, 8, 8

Chinups
BW x 8, 6, 5

Last 2 workouts

Wednesday

Squat
305 x 8, 8, 2


Friday

Bench
215 x 8, 8, 8, 6

Pendlay
205 x 8, 8, 8

OHP
145 x 8, 8, 8

Pulldown
65 x 12, 12, 10

Incline DB bench
70s x 12, 12, 12

Squat
295 x 5, 5, 5, 5

RDL
295 x 10, 10, 10

Leg press
355 x 10
405 x 10, 10

Leg curl
35 x 10, 10, 10

Cable crunches
70 x 15, 15, 15

Week 3 HU

Bench
215 x 8, 8, 8, 8

Pendlay
205 x 10, 10, 10

OHP
145 x 8, 8, 8

Pulldown
65 x 12, 12, 12

Inc DB press
80s x 10, 9, 8

Bench
215 x 9, 9, 9, 9

Squat
295 x 2, 4, 4

RDL
305 x 10, 10, 10

Set up for Pendlays but back hurt like hell. Get knee pain on squats, really sucks bcz I love that lift. Might start using wraps like I did last year and it helped.

Mixed session today bcz I had 2 days off and I'm going out of town this weekend

Bench
215 x 10, 9, 8, 8

Pendlay
210 x 10, 10, 10

Pulldown
70 x 10, 10, 8

Incline DB press
80s x 10, 10, 15

Had to skip OHP, shoulder wasn't feeling right in that position.

Calgary Barbell 8 Week
Week 1 Day 1 Saturday

Comp. bench w/ 2 sec. pause
210 x 3, 3, 3, 3

Comp. bench w/ 2 sec. pause
185 x 5, 5

Comp. squat
290 x 3, 3, 3

Comp. squat
245 x 5, 5

RDL
265 x 9, 9, 9

Cable crunches
70 x 15, 15

Side planks
2 x 30 sec. each side.

Facepulls
20 x 10, 10

Bike 20 min.

Bench felt good, squat felt hard. Hoping muscle memory remembers all that hard work I did squatting up to 380.

Calgary Barbell 8 Week
Week 1 Day 2 Monday

Deadlift
295 x 3, 3, 3
245 x 5, 5

Pause bench
225 x 4, 4, 4

Squat
235 x 5, 5

Cable row wide grip
60 kg x 10, 10, 10

Cable crunches
70 x 15, 15

Reverse crunches
bw x 15, 15

Bike 20 min

[youtube]NuK2Fh_2WP0[/youtube]

Pause squat
225 x 4
235 x 4
245 x 4
255 x 4

Comp. bench w/ 2 sec. pause
185 x 5, 5, 5, 5 ,5, 5

Bench feet up
185 x 5, 5, 5, 5

DL
235 x 5, 5

Cable pulldown narrow grip
60kg x 10, 10, 10

Side planks
2 x 30 sec. each side

Bike 20 min

Good to see ya back here. That bench is looking really solid.

Did you take some time off from training?

DL pause
295 x 4, 4, 4, 4

T&G bench
235 x 6, 6, 6

DB incline bench
70s x 8, 8, 8, 8

DB rows
70s x 10, 10, 10

Facepulls
20 x 12, 12

Bike 20 min

This program is gonna be tough. Major compounds all 4 days.

[youtube]ZKA3X6yVGP4[/youtube]

[QUOTE=Millz12323;1597127571]Good to see ya back here. That bench is looking really solid.

Did you take some time off from training?[/QUOTE]

Thanks mate. How's everything with you?

I kept lifting consistently, just didn't log because didn't have really clear goals or anything noteworthy on the bar

[QUOTE=ECGordyn;1597194551]Thanks mate. How's everything with you?

I kept lifting consistently, just didn't log because didn't have really clear goals or anything noteworthy on the bar[/QUOTE]

I'm good. Still lifting consistently. I ballooned up from 165 - 195 in a very short time so I'm kinda soft around the edges now.

Training is good though. Im getting hella good at strict pressing from a dead stop.

Squat still Sucks but I've found a stance that's / technique that I use consistently now.

Notable lifts in my sig. Too lazy to log

Calgary Barbell 8 Week
Week 2 Day 1 Saturday

Comp. bench
215 x 3, 3, 3, 3, 3
185 x 5, 5, 5

Comp. squat
295 x 3, 3, 3, 3
250 x 5, 5

RDL
275 x 8, 10, 9

Facepulls
20 x 12, 12

Miscalculated volume on RDL so that's why the rep scheme is weird. Thought it was 3x8 but that would have been less total volume than last week. Easy bench but I get a soft clicking in left shoulder at the bottom. Really, really, really hoping squats come back quick. I remember the days when I could almost jump with 295. I see a bit of hip shift in some reps.

[youtube]q-PVWpsYgkI[/youtube]
[youtube]jScpa6Ai5n4[/youtube]

[QUOTE=Millz12323;1597202931]I'm good. Still lifting consistently. I ballooned up from 165 - 195 in a very short time so I'm kinda soft around the edges now.

Training is good though. Im getting hella good at strict pressing from a dead stop.

Squat still Sucks but I've found a stance that's / technique that I use consistently now.

Notable lifts in my sig. Too lazy to log[/QUOTE]

Don't let that extra weight sit on you too long, man. I was 195 for over a year and it's the biggest thing I would change if I could go back and do it over. There's just no benefit to carrying extra fat. Bulk up to build muscle, sure. But once you've built muscle, cut that fat.

[QUOTE=ECGordyn;1597339461]Don't let that extra weight sit on you too long, man. I was 195 for over a year and it's the biggest thing I would change if I could go back and do it over. There's just no benefit to carrying extra fat. Bulk up to build muscle, sure. But once you've built muscle, cut that fat.[/QUOTE]

Yeah I miss being leaner. I got Pretty lean this summer.

My intention was for it to take me two years to gain that amount of weight but I have no discipline.

I can't bear the thought of dieting right now. I have slowed down my rate of gain the last month though. I'm going to do something which is probably dumb but I'm going to bulk until a 315 bench and a 225 strict press and I'll allow myself to get up to 205 before I diet again. I would expect to hit those milestones by 200 pounds (at 191 ish right now)

What's your weight at the moment and are you dieting or gaining or just maintaining?

Now I'm about 180, down from 194 eight weeks ago. Dieting, but now running a hard program.

Week 2 Day 2

DL
295 x 3, 3, 3, 3
250 x 5, 5

Bench paused
230 x 3, 3, 3, 3

Squat
245 x 5, 5, 5

Cable row wide grip
60 kg x 10, 10, 10

Cable crunches
70 x 16, 16

Reverse crunches
bw x 16, 16

[youtube]14gwm7bDNkI[/youtube]

Week 2 Day 3

Pause squat
265 x 3, 3, 3, 3, 3

Pause bench
195 x 4, 4, 4, 4, 4, 4

Feet up bench
195 x 4, 4, 4

DL
255 x 5
265 x 5, 5

Cable pulldown narrow grip
65kg x 10, 10, 10

Calgary Barbell Week 3 Day 1

Skipped day 4 of week 2.

Bench
265 x 1
Not in program but I wanted to test. Rpe 9.5

Comp bench
230 x 2, 2, 2, 2, 2
190 x 4, 4

Comp squat
315 x 2, 2, 2, 2, 2
265 x 4, 4

RDL
285 x 9, 9, 9

Facepulls
20 x 12, 12

Side planks
2 x 30 sec each side

Cable crunches
70 x 16, 16

Reverse crunches
bw x 16, 16

Calgary Barbell 8 Week
Week 3 Day 2

DL
335 x 2, 2, 2, 2, 2
280 x 4, 4

Comp. bench
235 x 3, 3, 3

Squat
255 x 5, 5

DB rows
80s x 8, 8, 8

Cable crunches
70 x 17, 17

Reverse crunches
bw x 17, 17

[youtube]naypkB9LM-I[/youtube]

Week 3 Day 3

Pause squat
265 x 5, 5, 5, 5

Comp. bench
205 x 3, 3, 3, 3, 3, 3

Feet up bench
205 x 3, 3, 3, 3

DL
275 x 5, 5

Pulldown narrow grip
70kg x 8, 8, 8

Side planks
2 x 30 sec. each side

Bike 20 min

that's a hell of a bench, nice long pauses there

[QUOTE=sooby;1598058701]that's a hell of a bench, nice long pauses there[/QUOTE]

Thanks, comp bench feels way more legit than t&g. Plus I might compete next year in the TPF so I need to get strong at those pauses.

Week 3 Day 4

Pause DL
295 x 5, 5, 5, 5

T&G bench
235 x 6
225 x 6, 6, 6

DB incline bench
80s x 6, 6, 6, 6, 6

DB row
80s x 8, 8, 8

Facepulls
20 x 12, 12, 12

Cable crunches
70 x 17, 17

Reverse crunches
bw x 17, 17

Bike 15 min.

Wanted 235 x 4 x 7 on bench but I've got too much accumulated fatigue for that. One more week on this volume block then 4 weeks of higher intensity.

[QUOTE=ECGordyn;1598122311]Thanks, comp bench feels way more legit than t&g. Plus I might compete next year in the TPF so I need to get strong at those pauses.[/QUOTE]

yup, once you start pausing your benches, you just don't go back, you just feel your form being a lot tighter/better and feel your chest actually doing the pressing from the bottom

[QUOTE=sooby;1598126391]yup, once you start pausing your benches, you just don't go back, you just feel your form being a lot tighter/better and feel your chest actually doing the pressing from the bottom[/QUOTE]

Yeah, it's easier to track the elbows and keep them where they need to be in front of the bar, not to mention overall tightness. Small problem of my bum coming off the bench that I need to fix

Week 4 Day 1

Comp. bench
225 x 3, 3, 3, 3, 3
205 x 4, 4, 4

Comp. squat
305 x 3, 3, 3, 3
275 x 4, 4, 4

Facepulls
20 x 12, 12, 12

Skipped RDL bcz I'm doing 2 days back-to-back, and there's heavy-ish DLs to do tomorrow. Will do RDLs after back off DLs after the heavy sets. It's gonna drain me, but whatever, I've done harder.

Week 4 Day 2

DL
335 x 3, 3, 3, 3
295 x 4, 4, 4

Bench paused
235 x 4, 4, 4, 4

Squat
265 x 4, 4

Cable row wide grip
75 kgs x 8, 8, 8

RDL
295 x 7
275 x 7, 7

Drained as expected due to RDLs at the end. All lifts went fine. Bench was good progress even after yesterday's work.

Understanding this program better and thinking I might be overshooting the RPEs. Haven't failed a lift yet, but I know accumulated fatigue is a very real thing, and the intensity block starting next week will be the proof in the pudding. For this cycle, I'll continue to be ambitious, but for next cycle I might be more cautious depending on where I finish this cycle. I've got goals for all lifts and we'll see what they really are at the end of 6 weeks.

[youtube]Jh8t3o6xM9Q[/youtube]
[youtube]5JfFOzL_qtU[/youtube]

That bench is coming along nicely.

Subbed!

Good lifts!

[QUOTE=Millz12323;1598340471]That bench is coming along nicely.[/QUOTE]

Thanks man, frequency is key, as they say

[QUOTE=knowles.ja;1598361651]Subbed!

Good lifts![/QUOTE]

Gracias. Workin back up

Week 4 Day 3

Pause squat
295 x 2, 2
305 x 2
315 x 2

Comp. bench
185 x 5, 5, 5, 5, 5, 5

Feet up bench
205 x 4, 4, 4, 4

DL
295 x 4, 4

Pulldown narrow grip
75 x 8, 8, 8

Facepulls
20 x 12, 12

Bike 20 min.

Happy about squats. Could have done 2 sets at 315 but worked up because pause squat is still new to me. Comp. bench was easy, vid is of the 6th set.

[youtube]M3v371LNG-0[/youtube]
[youtube]pM26YqydkLE[/youtube]

Week 4 Day 4

Pause DL
325 x 2, 2, 2, 2

Bench t&g
245 x 5, 5, 5
235 x 5

DB incline bench
70s x 10, 10, 10, 10

DB row
80s x 9, 9, 9

Reverse crunches
bw x 18, 18

Cable crunches
70 x 10, 8, 10, 8

Facepulls
20 x 12, 12, 12

Bike 15 min

[youtube]0tCnIODVUHw[/youtube]