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  • Sept 24, 2022 - Week 7, Workout A2

    Bench press
    185 lb: 3 x 6, 1 x 7 (RPE 9 on rep 7 - felt a bit of strain in left leg and low back from trying to maximize leg drive to get bar up)

    Pendlay row
    175 lb: 3 x 6, 1 x 8 (form and...
  • Sept 22, 2022 - Week 7, Workout B

    OHP
    110 lb: 1 x 4 (failed on rep 5), then dropped down to
    --> 105 lb: 3 x 6, 1 x 8

    Lat pull down (wide grip)
    145 lb: 3 x 6, 1 x 8 (won't increase weight until I can comfortably hit 10 reps on...
  • Sept 20, 2022 - Week 7, Workout A1

    Bench press
    185 lb: 3 x 6, 1 x 6 (this was my old PR when I could hit 1-2 reps max)
    -- Rep 7 failed after 3 inches off the chest

    Pendlay row:
    175 lb: 3 x 6, 1 x 7 (rep 7 I felt like I moved my...
  • Sept 18, 2022 - Week 6, Workout B2

    OHP
    105 lb: 3 x 6, 1 x 7 (RPE 9.5)

    Lat pulldown
    145 lb: 3 x 6, 1 x 8 (RPE 7)

    Conventional deadlift
    255lb: 1 x 6
    265 lb: 1 x 4
    275 lb: 1 x 3
  • Sept 15, 2022 - Week 6, workout A

    I just turned 39 today! Woke up feeling kind of low in energy however, most likely due to poor sleep pattern the past few nights. Nonetheless, proud of myself for getting today's workout in!
    ...
  • Sept 12, 2022: Week 6, Workout B1

    OHP
    100 lb: 3 x 6, 1 x 8 (rep 8 was a bit of a grinder with huge pause at midrange before i could pull my head through and finish off), but I did it!

    Lat pulldown
    140 lb: 3 x 6, 1 x 8 (did these...
  • Saturday, Sept 10, 2022 - Week 5, Workout A2

    This session went well. Took extra 1-2 min rest for top sets

    Bench press
    175 lb: 3 x 6, 1 x 8

    Pendlay Row
    170 lb: 3 x 6, 1 x 8

    Squat
    225 lb x 8
  • Thursday Sept 8, 2022 - Week 5, Workout B

    Overhead press
    95 lb: 3 x 6, 1 x 9 (last set 1RIR, but felt like only 8RPE)
    -I felt like focusing on distending my abdomen when taking deep breath in before bracing really helped
    -This suggests...
  • Tuesday Sept 6, 2022 - Week 5, Workout A1

    Bench press:
    170 lb: 3 x 6, 1 x 8 (1 RIR, this AMRAP set and all sets leading up to that felt really good. Can't say for sure why? I had good quality sleep last night and also carb loaded in the...
  • Saturday, Sept 3, 2022 - Week 4, Workout B2

    OHP
    100 lb: 3 x 6, 1 x 4 (I did not time my rest, maybe I rushed into this last set too quickly. I continued to superset with lat pulldowns before working set of OHP, but usually there is at least...
  • Thanks Grouchy for the quick video. It is a...

    Thanks Grouchy for the quick video. It is a useful reminder to make sure the belly expands due to diaphragmatic breathing.

    Thursday Sept 1, 2022: Week 4, Workout A
    Bench press
    170 lb: 3 x 6, 1...
  • Tuesday Aug 30, 2022 - Week 4, Workout B1 Woke...

    Tuesday Aug 30, 2022 - Week 4, Workout B1

    Woke up at 7 AM, felt sluggish, but told myself I needed to get it done, and I'm glad I pushed through. Ate a banana and some almond milk to replenish...
  • Thursday Aug 25, 2022 - Week 3, Workout A

    Bench Press
    165 lb: 3 x 6, then 1 x 7

    Pendlay Row:
    155 lb: 3 x 6, then 1 x 7

    Squat:
    195 lb x 8
    205 lb x 4
    215 lb x 3
  • Just back from holiday in California. I was...

    Just back from holiday in California. I was there from Aug 13 to Aug 23rd. During that time, I did a push-pull-leg work out with a workout partner because that's what they were doing. This...
  • Double overhand with hook grip (fingers wrapped...

    Double overhand with hook grip (fingers wrapped around thumb)

    Aug 13, 2022
    - wasn't able to get my Week 3, A2 workout in before leaving for the airport that morning. Instead, after landing and...
  • Week 3, Workout B - Aug 11, 2022 OHP 95 lb: 3 x...

    Week 3, Workout B - Aug 11, 2022
    OHP
    95 lb: 3 x 6, 1 x 7 (RIR 0.5)

    Lat Pulldown:

    130 lb: 3 x 6, 1 x 7 (felt harder today)

    Conventional deadlift (grip was an issue today, even on warm up...
  • thank you! Week 3, Workout A1 - Aug 9,...

    thank you!



    Week 3, Workout A1 - Aug 9, 2022

    I am super setting pendlay row with bench press during working sets

    Bench press
    155 lb: 3 x 6; 1 x 8
  • Week 2, Workout B OHP: 85 lb x 3 x 6; 1 x 8 ...

    Week 2, Workout B

    OHP:
    85 lb x 3 x 6; 1 x 8

    Lat Pulldown:
    110 lb x 3 x 6; 1 x 10

    Conventional Deadlift
    195 lb x 9
  • TeeENGee Beginner Powerbuilding Routine (GrouchyUSMC linear progression)

    Hi everyone,

    New to bodybuilding.com. Really appreciate the free programs and exchange of ideas on this forum.

    I have been doing squat, bench, OHP, deadlift casually on-and-off for the past...
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    Sticky: thanks for quick reply!

    thanks for quick reply!
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