- The Quest -

[Credz]

Nice! Have you seen?

https://www.t-nation.com/training/8-...e-and-strength

Actually I did see that before! BUT totally forgot about it till now lol. I might just switch to that after doing a few more weeks of higher reps, I guess this is sorta like GVT? Sorta maybe? lol. So far tho I think the higher rep scheme has really benefited my chest workouts the most. I think it responds better to higher volume than heavier weight. I do feel like my workouts to go much faster now though compared to the 5/3/1 rep scheme. 8/6/3 sounds like a good deal. I did also see a program that was 10/8/5 with the same principles also.



Deadlift
1 x 15 - 135
7 x 10 - 185

Jogging intervals

BBB Set: - Squats
5 x 10 - 65

DB Rows Supersetted
5 x 8 - 75lbs

Assistance Work:
BB Rows: - Focus on being more bent
3 x 12 - 135lbs
Lunges
3 x 16 - 20lbs
----
BB Rows: Focus on being more bent - wide grip
3 x 8 - 135lbs
w/ DB RDL
3 x 15 - 105lbs

20 minutes walking

[Credz]

2 scoops pre-workout
Arm Day:

Incline DB Curls:
1 x 12 - 30lbs
3 x 5 - 40lbs
2 x 2 - 45lbs

Superset with:
Plate Extensions
1 x 35- 25lbs
3 x 30 - 35lbs
2 x 20 - 45lbs

---
CGBP -
1 x 12 - 95lbs
2 x 10 - 135
1 x 8 - 155lbs
2 x 2 - 175lb

Superset with
Hammer Curls:
2 x 12 - 30lbs
1 x 10 - 35
3 x 6 - 40
----
Dips:
3 x 12 - BW + 20lbs

Incline Curls - Ligher Weight Higher Reps
3 x 15 - 20lbs
---------

Spider Curls
3 x 12 - 22.5

Dips:
3 x 12 - BW + 20lbs
-----
Wide DB Curls
1 x 10 - 20
1 x 8 - 25
1 x 5 - 30
- 1 x 15 -15lbs

Dips:
3 x 12 - BW + 20lbs



15 minute Walk with 20lb vest

[Credz]

Bench Press: - Wide Grip
2 x 12 - 95lbs
2 x 12 - 115lbs
5 - 10 - 135lbs
2 x 8 - 155
3 x 2 - 175

Superset
Side Flyes
14 x 8 - 20lbs

Assistance Work:
Seated OHP:
5 x 10 - 95lbs

Superset:
Full ROM Front Raises
5 x 8 - 15lbs

Superset
Behind Head OHP
3 x 10 - 75

Decline DB Flyes:
3 x 15 - 35

Superset
One Arm Press
3 x 20 - 30lbs

Incline Flyes:
3 x 20 - 20lbs

Standing Extensions:
6 x 12 - 15lbs

----
DB Flyes:
6 x 20 - 25lbs

Standing Curls
6 x 10 - 25lb

[Credz]

Squats
2 x 10 - 95
2 x 10 - 115
2 x 10 - 135
1 x 10 - 145
1 x 10 - 155
3 x 5 - 185
2 x 2 - 205

DB Rows Supersetted
75lbs x 8 reps - between each set - 14 sets
--------------
Deadlift-
5 x 10 - 205

Jogging Intervals between sets

---
Assistance Work:
Superset Rack Pulls All Sets
1 x 3- 275lbs
1 x 1 - 300
Lunges
3 x 16 - 20lbs

----------------
Hip Thrusters:
4 x 8 - 105lbs
-------------------
1 Handed Deadlift
4 x 5- 95lbs

Single Leg Calf Raises:
4 x 10 - BW +20lbs

[JohnButz]

Nice job Carl!

[Credz]

Pre Workout:
2 Scoop Preworkout

Bench- Wide Grip
1 x 15 - 95
1 x 12 - 115
3 x 10 - 135
3 x 5 - 155

Supersetted with:
Side Flyes
8 x 10 - 20lbs
------
Decline Press
4 x 10 - 135lbs

Standing DB Press
4 x 12 -20lbs

----
Incline Press
4 x 20 - 65lbs

Front Raise:
4 x 8 -15lbs

Floor Press
3 x 2- 185lbs
--------
Close Grip DB Press
3 x 12 - 40lbs

Behind The Head Press
3 x 8 - 65lbs
-----
DB Chest Flyes:
3 x 20 - 20lbs

Plate Extensions:
3 x 20 - 35lbs

20 min walk

---

Decided I want to change my direction this fall and winter. I want to focus more on my chest and less volume on my shoulders. I feel like my front delts over power my arms and bring my chest and arms up more. But still give my shoulders decent volume. I think I decided to go into more of a bodybuilding setup and step away from the powerlifting but still do some strength sets in there for Legs, Deads and Bench. We will see how it goes then hopefully in February start a slow cut for the first time in a long time to lean up a little bit.

[JohnButz]

Sounds like a good plan Carl. Sometimes it's good to switch it up!

[Credz]

Sounds like a good plan Carl. Sometimes it's good to switch it up!

Yeah I agree. I've been doing Wendlers for pushing 2 years now I believe. I definitely miss doing the higher rep work. But still feel the heavier sets will be good to keep in every so often if I'm feeling up to it. Hopefully will make some good progress then cut down a little bit. I just feel a little bit too much belly fat maybe, but that could just be from me being more bloated or gassy now I'm eating more veggies Haha. Either way though it is all good. I've come a long way with relationships in terms of food and my body and am much happier not feeling like I need to work out all the time


Deadlift
1 x 15 - 135
7 x 10 - 185

Jogging intervals
-----
Squats - Full ROM
1 x 10 - 65
1 x 10 - 75
1 x 10 - 85
2 x 10 - 90

DB Rows Supersetted
5 x 8 - 75lbs
---
More Squats - Full ROM - Little heavier ( Glad I did this, felt great)
1 x 5 - 115lbs
2 x 5 - 125lbs
DB Rows Supersetted
3 x 8 - 75lbs
----
BB Rows: Focus on being more bent - wide grip
3 x 10 - 135lbs
w/ DB RDL
3 x 15 - 105lbs

20 minutes walking

[JohnButz]

You are doing awesome man, getting better each year.

[Credz]

Bench Press: - Wide Grip
2 x 12 - 95lbs
2 x 12 - 115lbs
3 - 10 - 135lbs
3 x 8 - 145
2 x 5 - 160
3 x 2 - 175

Superset
Side Flyes
14 x 8 - 20lbs
------------------

Assistance Work:
Decline Bench:
5 x 12 - 115lbs

Superset:
Full ROM Front Raises
5 x 8 - 15lbs
--------------

Incline Bench:
5 x 20 - 75

Decline DB Flyes:
3 x 15 - 35

------------
Behind The Head Press:
3 x 10 - 75lbs

One Arm Press
3 x 15 - 30lbs

--------------------
DB Flyes:
6 x 20 - 25lbs


Standing Extensions:
6 x 12 - 15lbs

[Credz]

Squats
1 x 10 - 45
1 x 10 - 55
1 x 10 - 65
1 x 10 - 75
1 x 10 - 85
2 x 10 - 95
1 x 8 - 115
2 x 8 - 125
2 x 3 - 135
2 x 2 - 140

DB Rows Supersetted
75lbs x 8 reps - between each set - 14 sets
--------------
Deadlift-
1 x 10 - 135
3 x 10 - 185
4 x 10 - 205

Jogging Intervals between sets

---
Assistance Work:
Lunges
4 x 16 - BW

----------------
1 Handed Deadlift
4 x 5- 95lbs

Single Leg Calf Raises:
4 x 10 - BW +20lbs

60 Min walk

[Credz]

Pre Workout:
2 Scoop Preworkout

Bench- Wide Grip
2 x 15 - 95
2 x 12 - 115
6 x 10 - 135

Supersetted with:
Side Flyes
8 x 12 - 15lbs
------
Decline Press
4 x 8 - 135lbs

Standing Single DB Press
4 x 8 -25lbs

----
Incline Press
1 x 20 - 65lbs
3 x 20 - 75lbs

Front Raise:
4 x 8 -17.5lbs

--------
Close Grip DB Press
3 x 20 - 30lbs

Behind The Head Press
3 x 8 - 65lbs
-----
DB Chest Flyes:
3 x 20 - 30lbs

Plate Extensions:
3 x 20 - 35lbs

20 min walk

[Credz]

Deadlift
1 x 10 - 135
2 x 10 - 185
2 x 10 - 205
1 x 5 - 255
1 x 5 - 285
1 x 3 - 300

Jogging intervals

BBB Set: - Squats - Full ROM
1 x 10 - 65
1 x 10 - 75
2 x 10 - 95
1 x 10 - 105

DB Rows Supersetted
5 x 8 - 75lbs

More Squats - Full ROM
1 x 5 - 125lbs
1 x 5 - 140lbs
1 x 1 - 165lbs
DB Rows Supersetted
3 x 8 - 75lbs
----
BB Rows: Focus on being more bent - wide grip
3 x 12 - 135lbs
w/ DB RDL
3 x 15 - 105lbs

20 minutes walking

[Credz]

2 scoops pre-workout
Arm Day:

CGBP -
2 x 10 - 135
2 x 8 - 155lbs
2 x 2 - 185lb

Superset with
Hammer Curls:
2 x 12 - 30lbs
1 x 10 - 35
3 x 6 - 40

---------

Incline DB Curls:
1 x 5 35lbs
3 x 5 - 40lbs
2 x 2 - 45lbs

Superset with:
Plate Extensions
1 x 40- 25lbs
2 x 30 - 35lbs
3 x 20 - 45lbs
----
CGBP - Higher Rep
4 x 15 - 95lbs

Standing Curls
4 x 8 - 40lbs
---------
Seated Curls
4 x 6- 35lbs

Behind Head DB Ext.
4 x 10 - 20lbs
-----
Dips:
3 x 12 - BW + 20lbs

BB Curls - Hold At Top
3 x 10 - 45lbs

[Credz]

Bench Press: - Wide Grip
1 x 15 - 95lbs
3 x 12 - 115lbs
6 - 10 - 135lbs
1 x 3 - 165lbs
2 x 2 - 175

Superset
Side Flyes
14 x 12 - 20lbs
------------------

Assistance Work:
Decline Bench:
4 x 8 - 135lbs

Superset:
Full ROM Front Raises
4 x 8 - 15lbs
--------------

Incline Bench:
4 x 20 - 75

Standing 1 arm press
4 x 8 - 25lbs

------------
Behind The Head Press:
3 x 10 - 65lbs

One Arm Press
3 x 15 - 30lbs

--------------------
DB Flyes:
6 x 20 - 25lbs


Standing Extensions:
6 x 12 - 15lbs

[Credz]

Squats
2 x 10 - 65
1 x 10 - 75
1 x 10 - 85
2 x 10 - 95
3 x 8 - 115
1 x 8 - 125
4 x 5 - 135

DB Rows Supersetted
75lbs x 8 reps - between each set - 14 sets
--------------
Deadlift-
1 x 10 - 135
6 x 10 - 185

Jogging Intervals between sets

---
Assistance Work:
Lunges
4 x 16 - BW

1 Handed Deadlift
4 x 5- 95lbs

Single Leg Calf Raises:
4 x 10 - BW +20lbs

60 Min walk

[Credz]

Pre Workout:
2 Scoop Preworkout

Bench- Wide Grip
2 x 15 - 95
2 x 12 - 115
6 x 10 - 135

Supersetted with:
Side Flyes
8 x 10 - 20lbs
------
Decline Press
4 x 8 - 135lbs

Standing DB Press
4 x 12 -20lbs

----
Incline Press
2 x 20 -75lb
2 x 10 - 95lbs

Front Raise:
4 x 8 -15lbs
--------
Close Grip DB Press
3 x 20 - 30lbs

Behind The Head Press
3 x 10 - 75lbs
-----
DB Chest Flyes:
3 x 20 - 25lbs

DB Seated Extensions:
3 x 10 - 17.5lbs

20 min walk

[JohnButz]

Nice pressing Carl!

[Credz]

Nice pressing Carl!

Thanks John. Really liking the higher rep volume so far. Nice change of pace.



Deadlift
1 x 15 - 135
7 x 10 - 185

Jogging intervals

BBB Set: - Squats - Full ROM
1 x 10 - 65
1 x 10 - 75
1 x 10 - 85
1 x 10 - 95

DB Rows Supersetted
5 x 8 - 75lbs

More Squats - Full ROM
1 x 5 - 115lbs
2 x 5 - 135lbs
UH DB Rows Supersetted
3 x 12 - 55lbs
----
Shrugs
3 x 10 - 135lbs
w/ DB RDL
3 x 15 - 105lbs

20 minutes walking

[Credz]

Squats
1 x 10 - 45
2 x 10 - 65
2 x 10 - 75
2 x 10 - 85
2 x 10 - 95
1 x 10 - 105
2 x 5 - 115
1 x 5- 125
1 x 5 - 135

DB Rows Supersetted
75lbs x 8 reps - between each set - 14 sets
--------------
Deadlift-
1 x 10 - 135
6 x 10 - 185

Jogging Intervals between sets
And Sissy Squats

---
Assistance Work:
Standing Lunges
6 x 16 - BW

1 Handed Deadlift
6 x 3- 95lbs

Single Leg Calf Raises:
6 x 10 - BW +20lbs

60 Min walk

[Credz]

Bench Press: - Wide Grip
1 x 15 - 95lbs
3 x 12 - 115lbs
6 - 10 - 135lbs
1 x 3 - 165lbs
2 x 2 - 175

Superset
Side Flyes
14 x 12 - 20lbs
------------------

Assistance Work:
Decline Bench:
4 x 8 - 135lbs

Superset:
Full ROM Front Raises
4 x 8 - 15lbs
--------------

Incline Bench:
4 x 20 - 75

Standing 1 arm press
4 x 8 - 25lbs

------------
Behind The Head Press:
3 x 10 - 65lbs

One Arm Press
3 x 15 - 30lbs

--------------------
DB Flyes:
6 x 20 - 25lbs


Standing Extensions:
6 x 12 - 15lbs

[Credz]

Deadlift
1 x 15 - 135
3 x 10 - 185
1 x 10 - 205
1 x 5 - 225
2 x 5 - 255

Jogging intervals


BBB Set: - Squats - Full ROM
1 x 10 - 65
1 x 10 - 75
1 x 10 - 85
1 x 10 - 95
1 x 10 - 105

DB Rows Supersetted
5 x 8 - 75lbs

More Squats - Full ROM
1 x 5 - 125lbs
2 x 5 - 140lbs
UH DB Rows Supersetted
3 x 12 - 55lbs
----
Shrugs
3 x 10 - 135lbs
w/ DB RDL
3 x 15 - 105lbs

20 minutes walking

[Credz]

Pre Workout:
2 Scoop Preworkout

Bench- Wide Grip - Focused on more reps rather than heavier weight
2 x 15 - 95
2 x 15 - 115
4 x 15 - 125

Supersetted with:
Side Flyes
8 x 10 - 20lbs
------
Decline Press
2 x 8 - 135lbs
2 x 8 - 140

Side Raise With A 3 second hold
4 x 10 - 10lbs

----
Incline Press
4 x 10 - 95lbs

Weighted Side Raise Circles
4 x 8 -15lbs
--------
DB Press
3 x 20 - 30lbs

Military Press
3 x 10 - 65lbs
-----
DB Chest Flyes:
3 x 20 - 25lbs

DB Seated Extensions:
3 x 10 - 17.5lbs

20 min walk

[Credz]

Bench Press: - Wide Grip
2 x 15 - 95lbs
2 x 12 - 115lbs
4 - 10 - 135lbs
2 x 10 - 145
1 x 6 - 155lbs
1 x 5 - 165
1 x 3 - 180
1 x 2 - 185

Superset
Side Flyes
14 x 12 - 20lbs
------------------

Assistance Work:
Decline Bench:
1 x 8 - 135lbs
2 x 8 - 155
1 x 8 - 165
1 x 8 - 180

Superset:
Rear Delt Flyes
4 x 12 - 15lbs
--------------

Incline Bench:
1 x 20 - 75
4 x 10 - 95

Front Raise then into a Press
4 x 8 - 20lbs

------------
Behind The Head Press:
3 x 10 - 75lbs

DB Press
3 x 15 - 30lbs

--------------------
DB Flyes:
6 x 20 - 25lbs


Standing Extensions:
6 x 12 - 15lbs

[Credz]

Pre Workout:
2 Scoop Preworkout

Bench- Wide Grip - Focused on more reps rather than heavier weight
2 x 15 - 95
2 x 15 - 115
4 x 15 - 125

Supersetted with:
Side Flyes
8 x 10 - 20lbs
------
Decline Press
2 x 8 - 135lbs
2 x 8 - 140

Side Raise With A 3 second hold
4 x 10 - 10lbs

----
Incline Press
4 x 10 - 95lbs

Weighted Side Raise Circles
4 x 8 -15lbs
--------
DB Press
3 x 20 - 30lbs

Military Press
3 x 10 - 65lbs
-----
DB Chest Flyes:
3 x 20 - 25lbs

DB Seated Extensions:
3 x 10 - 17.5lbs

20 min walk

[Credz]

Deadlift
1 x 15 - 135
2 x 10 - 185
2 x 10 - 205
1 x 5 - 225
1 x 3 - 275
1 x 1 - 300
1 x 3 -255
1 x 8 - 205
1 x 10 - 185
1 x 10 - 135

Jogging intervals


BBB Set: - Squats - Full ROM
1 x 10 - 65
1 x 10 - 95
1 x 10 - 105
3 x 5 - 135

DB Rows Supersetted
3 x 8 - 75lbs
UH DB Rows Supersetted
3 x 10 - 60lbs
----
Rack Pulls
1 x 10 - 135lbs
1 x 10 - 155
1 x 10 - 205
w/ Lunges
3 x 15 - BW

20 minutes walking