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  1. #421
    Registered User FaIIen's Avatar
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    Originally Posted by WolfRose7 View Post
    Weight and Diet been terrible lately with far to much work going on..

    Trying to get back into the swing of things and enjoy training, so got something new(ish) for you all.
    Starts of fairly light luckily.

    Calgary Barbell 16 Week Program
    Ooo cool. Had my eyes on this program for a while too!
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  2. #422
    Unregistered Mortar34's Avatar
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    Originally Posted by WolfRose7 View Post
    Weight and Diet been terrible lately with far to much work going on..

    Trying to get back into the swing of things and enjoy training, so got something new(ish) for you all.
    Starts of fairly light luckily.

    Calgary Barbell 16 Week Program

    Week 1, Day 2 (yesterdays)

    Comp Deadlift

    90 x 7
    90 x 7
    90 x 7

    3ct Pause Bench

    55 x 5
    55 x 5
    55 x 5

    2ct Front Squat

    60 x 3
    55 x 5
    55 x 5

    Seated Row

    5 Sets of 8 @59kg
    Nice man, grats on starting something new. Fwiw, I've recently fallen in love with front squats too. Totally new feel and great for glutes/hams. Real men train the booty crew.
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  3. #423
    Registered User WolfRose7's Avatar
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    Originally Posted by FaIIen View Post
    Ooo cool. Had my eyes on this program for a while too!
    Hopefully can be consistent to give it a decent representation

    Originally Posted by Mortar34 View Post
    Nice man, grats on starting something new. Fwiw, I've recently fallen in love with front squats too. Totally new feel and great for glutes/hams. Real men train the booty crew.
    Cheers! Used to love/hate them, not doing them in a while, and pausing them... that session was just hate xD
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  4. #424
    Registered User WolfRose7's Avatar
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    Calgary 16 Week

    Week 1

    Pin Squats

    90 x 6
    90 x 6
    90 x 6

    Mid Pin Bench (2 board sub)

    70 x 6
    70 x 6
    70 x 6

    Db Rows

    32 x 10
    30 x 10
    30 x 10
    30 x 10
    30 x 10

    Bird Dogs

    3 sets of 6
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  5. #425
    Registered User WolfRose7's Avatar
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    Calgary 16 Week

    Week 1

    2ct Pause Sumo Deadlift

    85 x 6
    85 x 6
    85 x 6

    TnG Bench

    60 x 10
    60 x 10
    60 x 10
    60 x 8

    ^^ Should have been lower weight, spreadsheet was set to round to 5's, Fixed for Kgs to round to 1's now.

    Jm Press

    30 x 10
    30 x 10
    30 x 10
    30 x 10

    Stiff Leg Deadlift

    45 x 8
    55 x 8
    55 x 8
    55 x 8

    Lat Pulldown, Hammer Grip

    59 x 10
    59 x 10
    59 x 10
    59 x 9
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  6. #426
    Registered User WolfRose7's Avatar
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    Calgary 16 Week
    Week 2


    Squat

    98 x 6
    98 x 6
    98 x 6
    98 x 6

    Bench

    63 x 6
    63 x 6
    63 x 6
    63 x 6

    Overhead Press

    30 x 8
    30 x 8
    30 x 8

    Barbell Row

    50 x 12
    50 x 12
    50 x 12

    GHR Back Extensions

    10 x 12
    10 x 12
    10 x 12
    10 x 12

    Too light, but haven't done them in ages and felt it best to go easy.


    Not a bad session for 6hours sleep between the last 2 nights... Won't be getting much more tonight sadly...
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  7. #427
    Registered User ItsTiME35's Avatar
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    need to give pin squats a try at somepoint
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  8. #428
    Registered User WolfRose7's Avatar
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    Originally Posted by ItsTiME35 View Post
    need to give pin squats a try at somepoint
    Do ittt.
    After your meet
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  9. #429
    WOATbrah of peace :) sooby's Avatar
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    good stuff!
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  10. #430
    Registered User WolfRose7's Avatar
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    Calgary Week 2

    Tuesday

    Pin Squat

    98 x 5
    98 x 5
    98 x 5

    Mid Pin Bench

    70 x 6 @7
    73 x 6 @8
    73 x 6 @8

    Seated Row

    59 x 10
    59 x 10
    59 x 10
    59 x 10
    59 x 10

    Bird dog

    4 Sets of 6


    Thursday

    2ct Sumo Deadlift

    88 x 5
    88 x 5
    88 x 5

    TnG Bench

    59 x 10
    59 x 10
    59 x 10
    59 x 10

    Stiff Leg Deadlift

    58 x 8
    58 x 8
    58 x 8
    58 x 8

    CgN Lat Pulldown

    61 x 10
    59 x 10
    59 x 10
    59 x 10

    Tricep Pressdown

    24 x 10
    24 x 10
    24 x 10
    24 x 10

    Face Pull

    15 x 15
    15 x 15
    15 x 15
    15 x 15
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  11. #431
    Team Monkey Arms TheGymJim's Avatar
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    Dat volume.

    Nice benching dude.
    Current PRs: (S/B/D) 145kg / 100kg / 180kg // 2018 goal PRs: 160kg / 110kg / 190kg

    log: https://forum.bodybuilding.com/showthread.php?t=174500821

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  12. #432
    Registered User WolfRose7's Avatar
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    Originally Posted by TheGymJim View Post
    Dat volume.

    Nice benching dude.
    Cheers man, hopefully at the end of the 16 I'll actually have some weight to go with the volume xD
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  13. #433
    1080 TnTNZ's Avatar
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    Wooo, Calgary buddies.

    I think I'll start Block 2 a week before you. I'm only running another week of block 1 next week then into the 8 week program in earnest.

    After a little to much imbibing last night I was thankful for some low percentage work, although the volume was a challenge
    Training Log : https://forum.bodybuilding.com/showthread.php?t=175236371
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  14. #434
    Registered User ItsTiME35's Avatar
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    **** man that volume is heavy AF... looked like fun!!
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  15. #435
    Registered User WolfRose7's Avatar
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    Originally Posted by TnTNZ View Post
    Wooo, Calgary buddies.

    I think I'll start Block 2 a week before you. I'm only running another week of block 1 next week then into the 8 week program in earnest.

    After a little to much imbibing last night I was thankful for some low percentage work, although the volume was a challenge
    Can't wait for block 2, looks so much fun


    Originally Posted by ItsTiME35 View Post
    **** man that volume is heavy AF... looked like fun!!
    Actually wasn't that much tbh, longest session was like 80m
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  16. #436
    Registered User WolfRose7's Avatar
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    Calgary Week 3

    Squat

    102 x 6
    102 x 6
    102 x 6
    102 x 6

    Bench

    66 x 6
    66 x 6
    66 x 6
    66 x 6

    Strict Press

    35 x 7
    35 x 7
    35 x 6

    Bent Over Row

    60 x 8
    60 x 8
    60 x 8

    GhR Back Extension

    15 x 10
    15 x 10
    15 x 10
    15 x 10
    15 x 10
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  17. #437
    Registered User WolfRose7's Avatar
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    Calgary Week 3

    Comp Deadlift

    99 x 6 @6
    99 x 6 @7
    99 x 6 @7
    99 x 6 @7

    3ct Bench

    59 x 4 @6
    59 x 4 @6
    59 x 4 @6

    2ct Front Squat

    60 x 4 @7
    60 x 4 @7
    64 x 4 @7
    66 x 4 @7.5

    Kept weight same on 2nd set for technique improvement, RPE stayed surprisingly low on 3rd set so added a 4th.
    Technically off program (below RPE 8) but felt like adding 2 more sets would be excessive. Happy to be back in Front Squatting form again.

    Seated Row

    66 x 8
    66 x 8
    66 x 8
    66 x 8
    66 x 8

    Lateral Raises

    8 x 10
    8 x 8
    6 x 10
    6 x 10
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  18. #438
    Registered User WolfRose7's Avatar
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    Calgary Week 3

    Swapped Thu with Fri for time reasons.

    2ct Sumo Deads

    92 x 6 @7
    92 x 6 @7
    92 x 6 @7.5

    TnG Bench

    61 x 10 @7
    61 x 10 @7
    61 x 10 @7
    61 x 10 @7.5

    Stiff Leg Deads

    61 x 6 @6
    61 x 6 @6
    61 x 6 @6

    Tate Press (inc)

    12 x 8
    12 x 8
    12 x 8
    12 x 8

    Db Rows

    36 x 8
    36 x 8
    36 x 8
    36 x 8
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  19. #439
    Registered User ItsTiME35's Avatar
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    great volume Ryan
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  20. #440
    WOATbrah of peace :) sooby's Avatar
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    awesome
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  21. #441
    Registered User WolfRose7's Avatar
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    Originally Posted by ItsTiME35 View Post
    great volume Ryan
    Originally Posted by sooby View Post
    awesome
    Cheers lads!!

    Today's put off till tomorrow cuz of work, thu-sat works just as well as thu-fri on this program fortunately
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  22. #442
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    Calgary Week 3

    Pin Squats

    95 x 6
    95 x 6
    95 x 6

    Feet Up Bench

    65 x 4 @7
    68 x 4 @7.5
    68 x 4 @8
    68 x 4 @8

    Lat Pulldown NCG

    66 x 8
    68 x 8
    68 x 8
    68 x 8
    68 x 8
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  23. #443
    1080 TnTNZ's Avatar
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    Gotta say I'm loving the inclusion of pin squats, keeps form honest.
    Training Log : https://forum.bodybuilding.com/showthread.php?t=175236371
    PRs- (in KGs at meets): 170/120/200
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  24. #444
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    Originally Posted by TnTNZ View Post
    Gotta say I'm loving the inclusion of pin squats, keeps form honest.
    Trying to, going back to flats I'll have to lower pins though...

    Calgary Week 4

    Squats

    105 x 5 @7.5
    105 x 5 @7.5
    105 x 5 @8
    105 x 5 @8.5
    105 x 5 @8.5

    Bench

    68 x 5 @7
    68 x 5 @7
    68 x 5 @7
    68 x 5 @7
    68 x 5 @7.5

    Press

    35 x 7
    35 x 7
    35 x 6

    Barbell Row

    60 x 8
    60 x 8
    60 x 8

    GHR Bb Back Extensions

    20 x 10
    30 x 10
    30 x 10
    30 x 10
    30 x 10
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  25. #445
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    Calgary Week 4

    Sumo Deadlift

    101 x 5 @7
    101 x 5 @7
    101 x 5 @7
    101 x 5 @7
    101 x 5 @7

    3ct Bench

    63 x 3 @6.5
    63 x 3 @6.5
    63 x 3 @7

    2ct Front Squat

    65 x 5 @7.5
    65 x 5 @8
    65 x 5 @8

    Seated Row

    73 x 8
    73 x 7
    68 x 8
    68 x 8

    Face Pull

    15 x 15
    17 x 15
    17 x 15
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  26. #446
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    Calgary Week 4

    Pin Squats

    102 x 5 @7
    102 x 5 @7
    102 x 5 @8

    Floor Press

    70 x 6 @7
    73 x 6 @8
    73 x 6 @8.5
    73 x 6 @8.5

    Db Row

    36 x 8
    36 x 8
    36 x 8
    36 x 8
    36 x 8

    Bird Dogs

    4*bw x 10
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  27. #447
    I am Thad. pezking7p's Avatar
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    Lotta benching happening in here. Looks good m9
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  28. #448
    Registered User WolfRose7's Avatar
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    Originally Posted by pezking7p View Post
    Lotta benching happening in here. Looks good m9
    Cheers mate, and just wait, the next 4 week block practically doubles the benching
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  29. #449
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    Calgary Week 4

    2ct Sumo Dead

    99 x 5 @7
    99 x 5 @7
    99 x 5 @7.5

    TnG Bench

    63 x 8 @6.5
    63 x 8 @7
    63 x 8 @7
    63 x 8 @7

    Stiff Leg Deads

    65 x 6
    65 x 6
    65 x 6

    Chin ups

    +5 x 8
    +10 x 5
    +5 x 6

    Face Pulls

    19 x 12
    19 x 12
    19 x 10
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  30. #450
    I am Thad. pezking7p's Avatar
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    Some good deadlift volume in here. RPE’s overall look relatively low so far. You recovering pretty well?
    Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1

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