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  1. #1261
    Registered User BeginnerGainz's Avatar
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    Mirin the simplicity and continuity of your routine. Keep going brah.
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  2. #1262
    Hello therorschach's Avatar
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    5/6/20, 6:30pm

    Squat:
    45x10
    45x10
    95x5
    95x5
    120x5
    145x5
    165x3
    185x5
    185x5
    185x5

    Squats alright.

    Standing OHP:
    45x10
    45x10
    65x5
    65x5
    85x3
    100x5
    100x5
    100x5

    Sets alright.

    Barbell Curl:
    50x10
    50x10
    50x10

    Curled in the squat rack.
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  3. #1263
    Hello therorschach's Avatar
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    therorschach is offline
    Originally Posted by BeginnerGainz View Post
    Mirin the simplicity and continuity of your routine. Keep going brah.
    Thanks.
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  4. #1264
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    5/8/20, 4:30pm

    Squats:
    BWx10
    BWx10
    45x10
    45x10
    95x5
    95x5
    120x5
    145x3
    170x2
    195x5
    195x5
    195x5

    Squats alright.

    Bench Press:
    45x10
    45x10
    90x5
    90x5
    110x5
    135x3
    150x5
    150x5
    150x5

    Bench alright.

    Deadlift:
    95x5
    95x5
    135x5
    135x5
    175x5
    205x5
    235x5

    Deadlifts alright.

    Chin Ups:
    Horizontal Pulls (bar at squat rack position): BW:10,10
    Jackknife pull ups (bar at squat rack position): BW:3,3
    Chins:
    BWx5
    BWx5
    BWx4.6

    Chins heavy.
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  5. #1265
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    5/11/20, 5:30pm

    Squats:
    BWx10
    BWx10
    45x8
    45x8
    85x5
    85x5
    115x5
    145x5
    175x3
    205x5
    205x5
    205x5

    Squats alright.

    Standing OHP:
    45x7
    45x7
    65x5
    65x5
    90x3
    105x5
    105x5
    105x5

    Presses alright.

    Power Cleans:
    45x3 (hc)
    45x3 (hc)
    45x3 (hc)
    65x3
    65x3
    95x3
    95x3
    125x3
    125x3
    125x3
    125x3
    125x3

    PCs good.

    Pull-ups:
    Horizontal Pulls (bar at squat rack position): BW:10,10
    Jackknife pull ups (bar at squat rack position): BW:2,2
    Pull-ups:
    BWx5
    BWx4.8
    BWx4

    Pull-ups heavy.
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  6. #1266
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    5/13/20, 8:00pm

    Got a COVID antibodies test last week, tested positive. Guess I got that 'rona after all. Also had to get a COVID swab test for work (negative) even though I already recovered a month ago. Ugh.

    Squat:
    45x8
    45x8
    90x5
    90x5
    120x5
    150x5
    185x3
    215x5
    215x5
    215x5

    Squats alright.

    Bench Press:
    45x10
    45x10
    85x5
    85x5
    115x5
    135x3
    155x5
    155x5
    155x5

    Sets heavy but alright.

    Barbell Curl:
    55x10
    55x10
    55x10

    Cearls.
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  7. #1267
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    5/15/20, 8:00pm

    Squats:
    45x10
    45x10
    90x5
    90x5
    115x5
    140x5
    170x3
    195x2
    220x5
    220x5
    220x5

    Squats alright.

    Standing OHP:
    45x5
    45x5
    65x5
    65x5
    80x3
    95x2
    110x5
    110x5
    110x5

    Presses alright.

    Deadlift:
    95x5
    95x5
    135x5
    135x5
    185x5
    225x5
    255x5

    Got some crash cushions and some square platforms to deadlift inside. Will need to adjust my setup as it places my bar about 1/4 inch off. Other than that, the crash cushions made deadlifting way quieter.

    Deadlifts alright.

    Chin Ups:

    Horizontal Pulls (bar at squat rack position): BW:10,10
    Jackknife pull ups (bar at squat rack position): BW:2,2
    Chins:
    BWx5
    BWx5
    BWx5

    Horizontal pulls seem to warm-up up traps much more than the rest of my back, if at all. Will skip them.

    Chins heavy.
    Last edited by therorschach; 05-15-2020 at 09:03 PM.
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  8. #1268
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    5/18/20, 6:00pm

    Squats:
    45x10
    45x10
    95x5
    95x5
    115x5
    135x5
    165x3
    195x2
    225x5
    225x5
    225x5

    Squats alright.

    Bench Press:
    45x10
    45x10
    95x5
    95x5
    125x5
    145x3
    160x5
    160x5
    160x5

    Sets heavy.

    Power Cleans:
    45x3 (hc)
    45x3 (hc)
    65x3
    65x3
    95x3
    95x3
    115x2
    130x3
    130x3
    130x3
    130x3
    130x3

    PCs good.

    Pull-ups:
    Jackknife pull ups (bar at squat rack position): BW:2,2
    Pull-ups:
    BWx5
    BWx4.8
    BWx4.6

    Pull-ups heavy.
    Last edited by therorschach; 05-22-2020 at 11:24 PM.
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  9. #1269
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    5/20/20, 6:00pm

    Squat:
    45x10
    45x10
    95x5
    95x5
    115x5
    135x5
    175x3
    205x2
    230x5
    230x5
    230x5

    Squats heavy.

    Standing OHP:
    45x8
    45x8
    65x5
    65x5
    85x3
    100x2
    115x5
    115x5
    115x5

    Sets heavy.

    Barbell Curl:
    60x10
    60x10
    60x10

    Cearls.

    Back Extension:
    BWx12
    BWx12
    BWx12

    Got a roman chair to do back extensions, which is different from the 45 degree ones I usually do at the gym. BE's alright.
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  10. #1270
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    5/22/20, 9:30pm

    Squats:
    45x10
    45x10
    95x5
    95x5
    115x5
    135x5
    175x3
    205x2
    235x5
    235x5
    235x5

    Squats heavy but alright.

    Bench Press:
    45x10
    45x10
    85x5
    85x5
    115x5
    135x3
    150x2
    165x5
    165x5
    165x5

    Bench heavy.

    Deadlift:
    95x5
    95x5
    135x5
    135x5
    175x5
    215x5
    245x3
    275x5

    Deadlifts alright.

    Chin Ups:
    Jackknife pull ups (bar at squat rack position): BW:3,3
    Chins:
    BWx6
    BWx5.6
    BWx4.8

    Chins heavy.
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  11. #1271
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    5/26/20, 5:00pm

    Squats:
    45x10
    45x10
    95x5
    95x5
    125x5
    155x5
    185x3
    215x2
    240x5
    240x5
    240x5

    Squats alright.

    Standing OHP:
    45x8
    45x8
    65x5
    65x5
    85x3
    105x2
    117.5x5
    117.5x5
    117.5x5

    Presses heavy but alright.

    Power Cleans:
    45x3 (hc)
    45x3 (hc)
    65x3
    65x3
    95x3
    115x2
    135x3
    135x3
    135x3
    135x3
    135x3

    PCs alright.
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  12. #1272
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    5/28/20, 7:00pm

    Squats:
    45x10
    45x10
    95x5
    95x5
    125x5
    155x5
    185x3
    215x2
    245x5
    245x5
    245x5

    Squats heavy but alright.

    Bench Press:
    45x10
    45x10
    85x5
    85x5
    115x5
    135x3
    155x2
    170x5
    170x5
    170x5

    Bench very heavy. Bar speed very slow on the last reps.

    Deadlift:
    95x5
    95x5
    135x5
    135x5
    195x5
    235x5
    265x3
    295x5

    Deadlifts alright.

    Chin Ups:
    Jackknife pull ups (bar at squat rack position): BW:2,2
    Chins:
    BWx5.8
    BWx5.8
    BWx5.4

    Chins heavy.
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  13. #1273
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    5/31/20, 7:30pm

    Squats:
    45x10
    45x10
    95x5
    95x5
    125x5
    160x5
    190x3
    220x2
    250x5
    250x5
    250x5

    Squats heavy but alright.

    Standing OHP:
    45x8
    45x8
    65x5
    65x5
    85x3
    105x2
    120x5
    120x5
    120x5

    Presses heavy.

    Power Cleans:
    45x3 (hc)
    45x3 (hc)
    95x3
    95x3
    95x3
    125x2
    140x3
    140x3
    140x3
    140x3
    140x3

    PCs alright.

    Pull-ups:
    Jackknife pull ups (bar at squat rack position): BW: 2,2
    Pull-ups:
    BWx5
    BWx5
    BWx4.7

    Pull-ups heavy.
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  14. #1274
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    6/1/20, 5:30pm

    Squat:
    45x10
    45x10
    100x5
    100x5
    135x5
    165x5
    195x3
    225x2
    255x5
    255x5
    255x5

    Squats heavy but alright.

    Bench Press:
    45x10
    45x10
    85x5
    85x5
    115x5
    135x3
    155x2
    175x5
    175x5
    175x5

    Bench heavy.

    Barbell Curl:
    65x8
    65x8
    65x8

    Cearls.

    Back Extension (Roman Chair):
    BWx15
    BWx15
    BWx15
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  15. #1275
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    6/4/20, 5:30pm

    Squats:
    45x10
    45x10
    100x5
    100x5
    140x5
    170x5
    200x3
    230x2
    260x5
    260x5
    260x5

    Squats alright.

    Standing OHP:
    45x8
    45x8
    65x5
    65x5
    85x3
    105x2
    122.5x5
    122.5x5
    122.5x5

    Presses alright.

    Deadlift:
    95x8
    135x5
    135x5
    175x5
    215x5
    250x3
    280x2
    305x5

    Deadlifts alright.

    Chin Ups:

    Jackknife pull ups (bar at squat rack position): BW:2,2
    Chins:
    BWx6
    BWx6
    BWx6

    Chins alright.
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  16. #1276
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    6/7/20, 5:45pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    170x5
    205x3
    235x2
    265x5
    265x5
    265x5

    Squats alright.

    Bench Press:
    45x10
    45x10
    90x5
    90x5
    120x5
    140x3
    160x2
    180x5
    180x5
    180x4

    Sets very heavy, last reps starting to be grinders.

    Having a good bench setup with a decent rack with proper spotter bars is probably the one of best things I like about my home gym. At my local gym I rarely get the opportunity to bench with spotter bars and if I do, it's either involves putting plates under the bench (because of the sh*tty rack hole spacing) or in the PL bench which is rarely unoccupied. I have no reason to bench at my local gym now anymore.

    Power Cleans:
    45x3 (hc)
    45x3 (hc)
    65x3
    65x3
    95x3
    115x3
    130x2
    145x3
    145x3
    145x3
    145x3
    145x3

    PCs alright.

    Pull-ups:
    Jackknife pull ups (bar at squat rack position): BW:2,2
    Pull-ups:
    BWx5
    BWx5
    BWx5

    Pull-ups heavy.
    Last edited by therorschach; 06-07-2020 at 06:52 PM.
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  17. #1277
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    6/9/20, 7:45pm

    Squat:
    45x10
    45x10
    95x8
    135x5
    135x5
    175x5
    215x3
    245x2
    270x5
    270x5
    270x5

    Squats heavy.

    Standing OHP:
    45x8
    45x8
    65x5
    65x5
    90x3
    110x2
    125x4
    125x4
    125x4

    Sets heavy.

    Barbell Curl:
    65x9
    65x9
    65x9

    Cearls.

    Weighted Back Extension (Roman Chair):
    5x12
    5x12
    5x12
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  18. #1278
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    6/10/20 - cardios

    Walking
    Walked outside approximately for about 40 minutes.
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  19. #1279
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    6/11/20, 5:30pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    175x5
    215x3
    245x2
    275x5 (b)
    275x5 (b)
    275x5 (b)

    Squats heavy.

    Bench Press:
    45x10
    45x10
    90x5
    90x5
    115x5
    140x3
    160x2
    180x5
    180x5
    180x5

    Bench heavy.

    Deadlift:
    135x5
    135x5
    175x5
    215x5
    255x3
    285x2
    315x5

    Deadlifts alright.

    Chin Ups:
    Jackknife pull ups (bar at squat rack position): BW:2,2
    Chins:
    BWx7
    BWx6.4
    BWx6.5

    Chins heavy.
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  20. #1280
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    6/16/20, 5:30pm

    Had a cold over the weekend.

    Squats:
    45x10
    45x10
    95x8
    135x5
    165x5
    195x3
    225x5
    225x5
    225x5

    Light squats.

    Standing OHP:
    45x10
    45x10
    65x5
    65x5
    90x3
    110x2
    125x5 (b)
    125x5 (b)
    125x5 (b)

    Sets heavy but alright.

    Barbell Curl:
    65x10
    65x10
    65x10

    Cearls.

    Weighted Back Extension (Roman Chair):
    10x10
    10x10
    10x10
    Last edited by therorschach; 06-16-2020 at 03:23 PM.
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  21. #1281
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    6/17/20, 6:00pm

    Walking
    Walked outside approximately for about 43 minutes.
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  22. #1282
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    6/21/20, 9:00pm

    Squats:
    45x10
    45x10
    95x5
    95x5
    125x5
    160x5
    195x3
    225x2
    250x5
    250x5
    250x5

    Squats alright.

    Bench Press:
    45x10
    45x10
    90x5
    90x5
    115x5
    140x3
    160x2
    182.5x5
    182.5x5
    182.5x4

    Bench very heavy.

    Power Cleans:
    45x3 (hc)
    45x3 (hc)
    65x3
    65x3
    95x3
    115x3
    130x2
    150x3
    150x3
    150x3

    PCs alright.

    Pull-ups:
    Jackknife pull ups (bar at squat rack position): BW:2,2
    Pull-ups:
    BWx6
    BWx6
    BWx5.4

    Pull-ups heavy.
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  23. #1283
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    6/23/20, 9:30pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    175x5
    205x3
    235x2
    260x5
    260x5
    260x5

    Squats heavy but alright.

    Standing OHP:
    45x10
    45x10
    65x5
    65x5
    90x3
    110x2
    127.5x4 (b)
    127.5x4 (b)
    127.5x4 (b)

    Sets heavy.

    Barbell Curl:
    65x11
    65x11
    65x10

    Cearls.

    Weighted Back Extension (Roman Chair):
    10x11
    10x11
    10x11
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  24. #1284
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    6/25/20, 11:00pm

    Squats:
    45x10
    45x10
    95x8
    135x5
    135x5
    175x5
    215x3
    245x2
    270x5 (b)
    270x5 (b)
    270x5 (b)

    Squats heavy but alright.

    Bench Press:
    45x10
    45x10
    90x5
    90x5
    115x5
    145x3
    165x2
    182.5x5
    182.5x5
    182.5x5

    Bench heavy.

    Deadlift:
    135x5
    135x5
    180x5
    220x5
    260x3
    290x2
    320x5

    Deadlifts alright.

    Chin Ups:
    Jackknife pull ups (bar at squat rack position): BW:3,3
    Chins:
    BWx7
    BWx7
    BWx6.4

    Chins heavy.
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