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  1. #601
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is online now
    Week 2 Day 1

    Squat
    125 x 6, 6, 6, 6

    Bench
    95 x 6, 6, 6, 6

    OHP
    50 x 9
    55 x 9
    50 x 9

    Chins
    bw 87.9 x 8, 8, 8




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  2. #602
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    That's ****ing work man, these are the sessions that set you up for big things later
    That's mostly my own fault, as I added rows, curls, and ab wheel, but the day is otherwise pretty easy. Hoping it pays off later
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  3. #603
    Registered User WolfRose7's Avatar
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    Originally Posted by ECGordyn View Post
    That's mostly my own fault, as I added rows, curls, and ab wheel, but the day is otherwise pretty easy. Hoping it pays off later
    Nothing wrong with good accessory work, I need to do it more often
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  4. #604
    Time is Muscle ECGordyn's Avatar
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    Week 2 Day 2

    DL
    140 x 6, 6, 6, 6

    Bench 3ct
    80 x 6, 6, 6

    Pause squat
    125 x 6, 6, 6

    Row
    85 x 8, 8, 8




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  5. #605
    Time is Muscle ECGordyn's Avatar
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    Week 2 Day 3

    Pin squat
    125 x 5, 5, 5

    Pin bench
    105 x 5, 5, 5

    OHP
    60 x 7, 7, 7

    Chins
    bw 88 x 6, 7, 6

    All felt a bit heavy. Definitely overshot pin bench.



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  6. #606
    Time is Muscle ECGordyn's Avatar
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    Week 2 Day 4

    DL
    130 x 5, 5, 5

    Bench T&G
    90 x 10, 10, 10, 10

    MSSGDL
    85 x 8, 8, 8

    Floor row
    85 x 8
    87 x 8, 8

    BB skullcrushers
    35 x 10, 10, 10

    BB curls
    27 x 10, 10, 10

    Birddogs
    6, 6, 6 reps per side

    Ab wheel
    9, 9

    Lots of volume but all very manageable. Just did DL again instead of pause DL as programmed. I like this combination of MSSGDL and floor row with the same starting position in both lifts.
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  7. #607
    Time is Muscle ECGordyn's Avatar
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    Week 3 Day 1

    Squat
    130 x 6, 6, 6, 6

    Bench
    100 x 6, 6, 6, 6

    OHP
    60 x 7, 7, 7

    Chins
    bw 86.9 x 8, 8, 7

    Squat felt great, bench felt a bit heavy. Otherwise all fine.


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  8. #608
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is online now
    Week 3 Day 2

    DL
    145 x 6, 6, 6, 6

    Bench 3ct
    90 x 4, 4, 4

    Pause squat
    140 x 4, 4, 4

    Floor row
    87 x 8, 8, 8

    Ab wheel
    9, 9

    All felt strong today, surprisingly. Bench was almost too easy today.



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  9. #609
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is online now
    Week 3 Day 3

    Pin squat
    120 x 6, 6, 6

    Pin bench
    107 x 4, 4, 4

    OHP
    65 x 5, 5
    60 x 5

    Chins
    bw 87.7 x 9, 8, 7


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  10. #610
    Time is Muscle ECGordyn's Avatar
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    Week 3 Day 4

    DL
    140 x 6, 6, 6

    Bench T&G
    90 x 10, 10
    92 x 10, 10

    MSSGDL
    90 x 6, 6, 6

    Floor row
    90 x 6, 6, 6

    BB skullcrushers
    37 x 10, 10, 10

    BB curls
    30 x 10, 10, 10

    Birddogs
    8, 8, 8 reps per side

    Ab wheel
    10, 10


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  11. #611
    Registered User WolfRose7's Avatar
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    Lot's of consistent work, TNG looked like you had 10 more lol
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  12. #612
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    Lot's of consistent work, TNG looked like you had 10 more lol
    Name of the game my man.
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  13. #613
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is online now
    Yesterday active recovery day:

    Turkish get up
    Kettlebell 8kg x 8 each side

    KB swings
    16kg x 12, 12, 12, 12

    KB cleans
    8kg x 8, 8, 8 each side


    Today:

    Week 4 Day 1

    Squat
    135 x 5, 5, 5, 5, 5

    Bench
    100 x 5, 5, 5, 5, 5

    OHP
    62 x 7, 7, 7

    Chins
    bw 87.6 x 9, 8, 8



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  14. #614
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is online now
    Week 4 Day 2

    DL
    150 x 5, 5, 5, 5, 5

    Bench 3ct
    95 x 3, 3, 3

    Squat
    130 x 5, 5, 5

    Floor row
    90 x 8, 8, 8

    BB Skullcrushers
    40 x 8, 8, 8

    BB Curls
    32 x 8, 8, 8

    Turkish get up
    KB 8kg x 2, 2, 2 each side

    KB cleans
    8kg x 10, 10 each hand

    Felt a bit beat up today but got everything done, plus some pump and core work.



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  15. #615
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
    ECGordyn is online now
    Week 4 Day 3

    Pin squat
    130 x 5, 5, 5

    Pin bench
    105 x 5
    100 x 6
    95 x 6

    OHP
    65 x 1

    Chins
    bw 87.8 x 9, 8, 6

    Turkish get up
    KB 8kg x 2, 2 each side

    KB cleans
    8kg x 10, 10 each hand

    Not feeling great today. Ditched OHP after 1 rep.
    Last edited by ECGordyn; 10-27-2020 at 09:01 AM. Reason: Bench numbers
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  16. #616
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
    ECGordyn is online now
    Week 4 Day 4

    DL
    145 x 5, 5, 5

    Bench T&G
    95 x 8, 8, 8, 8

    MSSGDL
    95 x 6, 6, 6

    Floor row
    95 x 6, 6, 6

    BB skulls
    40 x 10, 10, 10

    BB curls
    32 x 10, 10, 10

    Birddogs
    8, 8, 8, 8 reps per side

    Skipped ab wheel. Busy work since Wednesday, had to postpone 2 sessions. Today (Saturday) should have been Thursday but whatever. Still on track to peak last week of the year.
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  17. #617
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is online now
    Week 5 Day 1

    Squat
    150 x 3, 3, 3
    125 x 5, 5

    Bench
    110 x 3, 3, 3, 3
    90 x 5, 5

    Chins
    bw 87.3 x 9, 9, 6

    Side planks
    3 x 30 sec. per side

    Started second block. Looking forward to going heavier. Hadn't squatted more than 135 in 4 or 5 weeks, 150 felt a bit sticky but I quickly got it back. Bench was tougher, might have been the tricep work 2 days ago on Sat. Dropping SLDL, it always seemed excessive and I gained well on DL the past 2 cycles I didn't use SLDL.


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  18. #618
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
    ECGordyn is online now
    Week 5 Day 2

    DL
    160 x 3, 3, 3
    135 x 5, 5

    Bench 2ct
    95 x 4
    97 x 4
    100 x 4

    Squat
    120 x 5, 5

    Floor row
    95 x 8, 8, 8

    Tough rows but hoping for some payoff in DL.


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  19. #619
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
    ECGordyn is online now
    Week 5 Day 3

    Pause squat
    140 x 4, 4, 4, 4

    Bench
    95 x 5, 5, 5, 5, 5, 5

    Larsen
    90 x 5, 5, 5, 5

    DL
    135 x 5, 5

    Chins
    bw 87.3 x 9, 7, 7



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  20. #620
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is online now
    Week 5 Day 4

    Pause DL
    147 x 4
    150 x 4
    155 x 4, 4

    Bench T&G
    100 x 6
    102 x 6
    105 x 6

    Spoto
    90 x 8
    85 x 8, 8, 8

    Floor row
    95 x 8, 8, 8

    BB curls
    35 x 6
    30 x 8

    Birddogs
    8, 8, 8 reps per side


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  21. #621
    Time is Muscle ECGordyn's Avatar
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    Summary and review of previous block

    Disappointed with my results from the first block. Seems I didn't gain much strength at all from it, although I also didn't gain any body weight. 85.3 kg on the first day, and 85.3 on the last day, 4 weeks apart. Now, after the first week of the second block, some of the weights are very close to this week of the last cycle, a few below, and they all (but DL) feel heavy.
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  22. #622
    Time is Muscle ECGordyn's Avatar
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    Could be simply that I need adjusting to the increased intensities, so, let it be. And, the competition lifts are up, but some of the assistance lifts are lower (probably that's meaningless in the big picture).

    Last cycle week 1

    Bodyweight 84.7
    squat 140 x 3 (27 July)
    bench 105 x 3 (27 July)
    DL 160 x 3 (28 July)

    Finished 3rd cycle, 2nd block - 14 Sept.
    Bodyweight - 86.7 kg
    Squat - 180 x 1
    Bench - 135 x 1
    DL - 190 x 2


    This cycle week 1

    Bodyweight 86.2
    squat 150 x 3 (ok) (2 Nov.)
    bench 110 x 3 (tough) (2 Nov.)
    DL 160 x 3 (easy, so I raised training max 10kg going forward) (3 Nov.)
    Last edited by ECGordyn; 11-07-2020 at 08:46 PM. Reason: Bodyweight & finished last cycle
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  23. #623
    Time is Muscle ECGordyn's Avatar
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    2 problems I see:

    1: I didn't gain bodyweight during the last block, so I didn't gain muscle.
    2: My expectations were too high for the first block. I'd never run it before, so going into it I didn't know how it would actually work out in practice. I enjoyed the variety of different lifts (pin squat, pin bench, OHP, BB row, MSSGDL, arm work), and most of the time the weight was quite easy (everything below 75%). But I had hoped to go into this block feeling much stronger, and that's not the case.

    Going forward, what can I do except go forward?

    Tentative targets for the end of this cycle, 31 Dec.:

    Bodyweight 88.3
    Squat 195
    Bench 145
    DL 215
    Last edited by ECGordyn; 11-07-2020 at 08:44 PM. Reason: Bodyweight
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  24. #624
    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by ECGordyn View Post
    2 problems I see:

    1: I didn't gain bodyweight during the last block, so I didn't gain muscle.
    2: My expectations were too high for the first block. I'd never run it before, so going into it I didn't know how it would actually work out in practice. I enjoyed the variety of different lifts (pin squat, pin bench, OHP, BB row, MSSGDL, arm work), and most of the time the weight was quite easy (everything below 75%). But I had hoped to go into this block feeling much stronger, and that's not the case.

    Going forward, what can I do except go forward?

    Tentative targets for the end of this cycle, 31 Dec.:
    Squat 195
    Bench 145
    DL 215
    For your first point, there's ongoing contention about whether non-First-Year-Lifters benefit more from bulking or maintenance in terms of lean body mass gains. It's possible you recomped at maintenance (hopeful thinking!!)

    For your second point, maybe it's a sign you could or should change the program up a bit to make it work better for you. Have you considered personal coaching? I'm admiring your current strength levels tbh, and your targets are monstrous to me

    Personally, I'm hoping Calgary Barbell drops that off-season program before the new years. A 16 week power hypertrophy program would be perfect after peaking at the end of the year.

    Looking forward to more of your progress brother!!
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    Time is Muscle ECGordyn's Avatar
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    Originally Posted by Camarija View Post
    For your first point, there's ongoing contention about whether non-First-Year-Lifters benefit more from bulking or maintenance in terms of lean body mass gains. It's possible you recomped at maintenance (hopeful thinking!!)

    For your second point, maybe it's a sign you could or should change the program up a bit to make it work better for you. Have you considered personal coaching? I'm admiring your current strength levels tbh, and your targets are monstrous to me

    Personally, I'm hoping Calgary Barbell drops that off-season program before the new years. A 16 week power hypertrophy program would be perfect after peaking at the end of the year.

    Looking forward to more of your progress brother!!
    1: I don't know much about nutrition besides total calories and protein intake. I eat fairly clean except for fried fish and fried chicken. Maybe I recomped, maybe last block was just a wash.

    2: I have changed the program a bit: dropped SLDL, added chins and BB rows, do extra core work sometimes, and sometimes do active recovery with kettlebells. Not sure I'll pay for personal coaching at this point.

    Appreciate the fan love man.
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    Active recovery

    Turkish get up
    Kettebell 8kg x 2, 2, 2, 2 each side

    Windmill
    Kettlebell 8kg x 8, 8 each side
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    Originally Posted by ECGordyn View Post
    2 problems I see:

    1: I didn't gain bodyweight during the last block, so I didn't gain muscle.
    2: My expectations were too high for the first block. I'd never run it before, so going into it I didn't know how it would actually work out in practice. I enjoyed the variety of different lifts (pin squat, pin bench, OHP, BB row, MSSGDL, arm work), and most of the time the weight was quite easy (everything below 75%). But I had hoped to go into this block feeling much stronger, and that's not the case.

    Going forward, what can I do except go forward?

    Tentative targets for the end of this cycle, 31 Dec.:

    Bodyweight 88.3
    Squat 195
    Bench 145
    DL 215
    Correct me if I'm wrong but, you didn't do any singles compared to last block? If you are judging strength by ability to move low rep ranges then any drop off in single/doubles training is going to drop that neuromuscular peak condition. Hell I dropped 7.5-10kg off my bench alone decreasing frequency this week.
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  28. #628
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by WolfRose7 View Post
    Correct me if I'm wrong but, you didn't do any singles compared to last block? If you are judging strength by ability to move low rep ranges then any drop off in single/doubles training is going to drop that neuromuscular peak condition. Hell I dropped 7.5-10kg off my bench alone decreasing frequency this week.
    I didn't do any singles last block. Only a couple of 3s and 4s, a few 5s, and the rest were 6 reps or above. Just sulking because I wanted to enter this block feeling strong, and didn't.

    I know you're right. Strength will come back over the coming weeks.
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  29. #629
    Time is Muscle ECGordyn's Avatar
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    Week 6 Day 1

    Squat
    152 x 3, 3, 3, 3
    130 x 5, 5

    Bench
    110 x 3, 3, 3, 3, 3
    95 x 5, 5, 5

    Chins
    bw 87.3 x 9, 8, 7

    Good squats. Bench a bit tough in the last 2 sets of 110.


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  30. #630
    Time is Muscle ECGordyn's Avatar
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    Week 6 Day 2

    DL
    170 x 3, 3, 3, 3
    145 x 5, 5

    Bench 2ct
    105 x 3, 3, 3

    Squat
    125 x 5, 5, 5

    Floor row
    85 x 10, 10, 10

    DL felt about right. Raised training max 7kg from initial entry. Bench is same as last cycle. Didn't push rows as I don't want too much fatigue.


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