Love the Pain -- Make the Barbell Cry!

[ECGordyn]

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. :-/

[Transform1996]

Nice going!

[Millz12323]

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.

[ECGordyn]

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.

Haha, cool. This is part of the land where we'll build our house after we get married.

[ECGordyn]

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.

[ECGordyn]

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.

[ECGordyn]

Bench
215 x 8, 8, 8

Pendlay
205 x 8, 8, 8

OHP
145 x 8, 8, 8

Chinups
BW x 8, 6, 5

[ECGordyn]

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

[ECGordyn]

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

[ECGordyn]

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

[ECGordyn]

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

[ECGordyn]

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.

[ECGordyn]

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.

[ECGordyn]

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

[ECGordyn]

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

[Millz12323]

Good to see ya back here. That bench is looking really solid.

Did you take some time off from training?

[ECGordyn]

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.

[ECGordyn]

Good to see ya back here. That bench is looking really solid.

Did you take some time off from training?

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

[Millz12323]

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

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

[ECGordyn]

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.

[ECGordyn]

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

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.

[Millz12323]

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.

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?

[ECGordyn]

Now I'm about 180, down from 194 eight weeks ago. Dieting, but now running a hard program.

[ECGordyn]

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

[ECGordyn]

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

[ECGordyn]

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

[ECGordyn]

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

[ECGordyn]

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

[sooby]

that's a hell of a bench, nice long pauses there

[ECGordyn]

that's a hell of a bench, nice long pauses there

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.