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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. :-/
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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.
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[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.
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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]
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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.
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Bench
215 x 8, 8, 8
Pendlay
205 x 8, 8, 8
OHP
145 x 8, 8, 8
Chinups
BW x 8, 6, 5
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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
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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
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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
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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
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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.
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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.
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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]
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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
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Good to see ya back here. That bench is looking really solid.
Did you take some time off from training?
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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]
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[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
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[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
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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]
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[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.
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[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?
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Now I'm about 180, down from 194 eight weeks ago. Dieting, but now running a hard program.
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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]
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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
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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
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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]
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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
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that's a hell of a bench, nice long pauses there
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[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.
