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  1. #811
    Time is Muscle ECGordyn's Avatar
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    Block 3 Wk 3 Day 4

    RDL beltless
    130 x 9 @7
    130 x 9 @7.5
    130 x 9 @8

    Banded Leg Curl
    Red Band x 3 x 12

    KB Halo
    8 x 2 x 12

    Bench T&G Wide Grip
    102 x 8
    102 x 8
    102 x 8
    102 x 14 @10

    Weighted Chins
    +20 = 105.3 x 4 @9.5
    bw = 84.1 x 8, 8, 6, 5

    Inverted Row
    bw x 12, 12, 12, 10

    Great benching. Clearly stronger on wide grip so no question I'll use wide grip for comp. bench from here on. Chins, just wtf. 1 month ago I pulled 106.1 x 7, and since then it's declined consistently. Guess I'll figure out the problem eventually. Anyway, all else is going well.


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  2. #812
    Time is Muscle ECGordyn's Avatar
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    Squat beltless
    147 x 5 @8
    147 x 5 @9.5
    147 x 5 @10

    These were much harder than expected. Still fatigued from Constant Tension Squat 2 days ago? Only 1 lift today because work meeting ran late.

    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  3. #813
    Time is Muscle ECGordyn's Avatar
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    Block 3 Wk 4 Day 2

    RDL
    132 x 6
    132 x 7
    132 x 10

    Banded Leg Curl
    Red Band x 3 x 12

    KB Halo
    8 x 2 x 12

    Bench T&G Wide Grip
    105 x 8
    105 x 8
    105 x 8
    105 x 13 + fail

    OHP
    70 x 3 @9.5
    70 x 5 + fail, misgrooved 6th rep
    60 x 6

    Just some lifts and AMRAP bench before starting pivot next week.



    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  4. #814
    Time is Muscle ECGordyn's Avatar
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    Pivot Week Day 1

    Leg Press
    358 lb x 10
    358 lb x 10
    408 lb x 10
    458 lb x 8
    458 lb x 8
    458 lb x 8

    KB Halo
    4 kg x 12
    8 kg x 12
    12 kg x 12

    DB Incline Bench
    70s lb x 10
    70s lb x 10
    70s lb x 10
    70s lb x 10

    DB Shoulder Press Seated
    40s lb x 10
    40s lb x 10
    40s lb x 10
    40s lb x 10

    Chest Dips
    bw x 10, 10

    BSS dumbbell
    40s lb x 8, 9, 9

    Pec Deck
    65 kg x 10, 10, 10

    Leg Extensions
    66 lb x 10, 10, 10

    Might have overdone it a bit. It's easy to do excess when off program because of the change of structure and the freedom to play around.
    Last edited by ECGordyn; 06-10-2021 at 04:11 AM. Reason: kgs & lbs
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  5. #815
    Time is Muscle ECGordyn's Avatar
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    Pivot Week Day 2

    MSSGDL
    285 lb x 5

    RDL
    285 lb x 6, 6
    242 lb x 10, 10

    Ham Curl
    45 lb x 8, 8
    35 lb x 10, 10

    Machine Row
    210 lb x 8, 10, 12, 10

    KB Halo
    8 kg x 2 x 12

    DB Flat Bench
    80s lb x 10, 10, 10, 10

    Straight Arm Lat Pulldown
    50 kg x 6
    65 kg x 6
    60 kg x 8, 8, 8

    Cable Pullthrough
    20 kg x 15, 15
    25 kg x 15, 20

    Machine Pulldown Close Sup. Grip
    180 lb x 10, 10, 8

    More pivot fun. Kinda enjoy it for a break but it would get old fast. Ready for the real stuff again next week.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  6. #816
    Time is Muscle ECGordyn's Avatar
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    Block 4 Wk 1 Day 1

    Comp. Squat
    152 x 3 @7.5 - stance a touch narrow
    152 x 3 @8 - tight TFL right side after set
    152 x 3 @7.75 - tipped forward on toes first rep but all 3 moved well

    Constant Tension Squat beltless
    130 x 8 @9.5
    130 x 8 @8

    KB Halo
    8 x 2 x 12

    Comp. Bench
    107 x 3 @7
    107 x 3 @7.5
    107 x 3 @8
    107 x 3 @8

    Larsen Bench T&G
    95 x 8 @7.5
    95 x 8 @8

    OHP
    55 x 8 @7
    55 x 8 @8.5
    55 x 8 @8.5

    Rusty as expected after 8 days not BB squatting. No worries, optimistic about this "powerbuilding" block with some heavier work.





    Last edited by ECGordyn; 06-14-2021 at 05:43 AM. Reason: Beltless
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  7. #817
    Time is Muscle ECGordyn's Avatar
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    Block 4 Wk 1 Day 2

    Comp. DL
    160 x 3 @6
    160 x 3 @6
    160 x 3 @6

    RDL beltless
    135 x 8
    135 x 8 @7

    KB Halo
    8 x 2 x 12

    Bench T&G Med. Grip
    105 x 8 @9
    105 x 8 @8.5
    105 x 6 @8 - just stopped there, wasn't into it

    OHP Pin Press (mouth level)
    70 x 1 @8

    1 Arm Row
    20 x 10
    25 x 10
    25 x 10
    25 x 10

    Landmine Front Squats (try out)
    25 x 2 x 5

    DL went well, felt good even though I haven't DLed from the floor for maybe 6 weeks. Wore shorts backwards so bar wouldn't hit phone in pocket and stop music. Cr*pped out on presses, just felt awkward today. Good 1 arm rows and Front Squat with new landmine attachment.




    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  8. #818
    Time is Muscle ECGordyn's Avatar
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    Block 4 Wk 1 Day 3

    Pause Squat beltless
    140 x 4 @8
    140 x 4 @9
    140 x 4 @9.5
    140 x 4 @9.5

    Landmine Front Squat
    50 x 10, 10

    KB Halo
    8 x 2 x 12

    Bench 2ct Pause Wide Grip
    110 x 5 @9
    110 x 5 @9.5
    110 x 5 @10 - bar touchpoint creeps up throughout set

    Chins
    bw = 85.6 x 10, 9, 8

    Hadn't done pause squats in months, might have overloaded a bit. Bench a bit tough. Landmine I guess subtracts half the weight of the bar, so 10 + plates.



    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  9. #819
    Registered User tommy4life's Avatar
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    Age: 31
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    Strong **** in here
    531 Workout Journal https://forum.bodybuilding.com/showthread.php?t=179104531&page=1
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  10. #820
    Registered User EliKoehn's Avatar
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    Three plates paused for reps is strong **** indeed. Well done.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  11. #821
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by tommy4life View Post
    Strong **** in here
    Originally Posted by EliKoehn View Post
    Three plates paused for reps is strong **** indeed. Well done.
    Thanks guys. Might have overdone the pause squats on the first day back but yeah I was happy to hit it.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  12. #822
    Registered User Filmbuff81's Avatar
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    Really strong work.

    Pause squats looked pretty perfect.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  13. #823
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by Filmbuff81 View Post
    Really strong work.

    Pause squats looked pretty perfect.
    Appreciate it man. Kinda feel I tip forward a bit at the bottom but maybe can drill it out.
    ____________________________

    Today disappointing. Started feeling ill, nauseous and hot/cold, sluggish. Might have got some half-bad food at lunch, it happens a lot here.

    1 Leg RDL Landmine
    35 x 3 x 12

    KB Halo
    8 x 2 x 12

    Bench
    80 x 1 rep

    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  14. #824
    Registered User Filmbuff81's Avatar
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    Man food poisoning is brutal.

    And there was a tinnnny dip forward but you can easily correct that.
    the latest and greatest in training...or whatever.

    https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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  15. #825
    Registered User EliKoehn's Avatar
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    Get well soon
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  16. #826
    Time is Muscle ECGordyn's Avatar
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    Comp. Squat
    145 x 1

    Belt Squat landmine
    30 x 5
    55 x 7, 10, 10, 15
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  17. #827
    Time is Muscle ECGordyn's Avatar
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    Squat beltless
    130 x 6, 6, 6, 6 @7.5

    KB Halo
    8 x 2 x 12

    Bench T&G Wide Grip
    102 x 6, 6, 6
    102 x 13 @10

    Just moved some weight to get back into it. Bench amrap is only 1 rep short of previous PR 4 weeks ago, but that's not an exact comparison because last time I did 3x8 before the amrap vs 3x6 today.




    102 x 14 wide grip 4 weeks ago after 3x8
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  18. #828
    Time is Muscle ECGordyn's Avatar
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    RDL beltless
    140 x 6, 6, 6

    1 Arm Row Landmine, reps each side
    30 x 8
    35 x 8, 8, 8


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  19. #829
    Time is Muscle ECGordyn's Avatar
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    Pause Squat beltless
    140 x 5 @8

    Squat betless
    120 x 8, 8, 8, 8

    KB Halo
    8 x 2 x 12

    2ct Bench Wide Grip
    110 x 5 @9 - touchpoint inconsistent

    Bench T&G Med. Grip
    95 x 8, 8, 8, 8

    Chins
    bw = 85.9 x 6, 6, 6, 6




    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  20. #830
    Time is Muscle ECGordyn's Avatar
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    SGRDL beltless
    130 x 8, 8, 8

    Leg Curl
    red band x 3 x 12

    1 Arm Row landmine, reps per side
    35 x 9, 9
    30 x 9, 9

    Straight Arm Pulldown
    red band x 4 x 10


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  21. #831
    Time is Muscle ECGordyn's Avatar
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    Squat beltless
    145 x 5 @7.5
    130 x 8, 8, 8

    KB Halo
    8 x 2 x 12

    Comp. Bench Wide Grip
    115 x 5 @9

    Bench T&G Med. Grip
    102 x 8, 8, 8

    Bench pauses on top 5 were a bit short for my liking. Might have slid up the bench as had a small problem reracking. Good squats. Cleaned my bar so now it actually looks like steel.




    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  22. #832
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is offline
    DL
    170 x 5 @8

    RDL beltless
    140 x 8, 8, 8

    1 Arm Row Landmine, reps each side
    30 x 10, 10, 10

    DL moved well. Hadn't pulled near this in a couple months.


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  23. #833
    Time is Muscle ECGordyn's Avatar
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    Pause Squat beltless
    150 x 3 @8?

    Squat beltless
    130 x 6, 6, 6, 6


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  24. #834
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
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    ECGordyn is offline
    Comp. Bench Wide Grip
    120 x 3 @8

    Bench T&G Wide Grip
    105 x 6, 6, 6, 6


    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  25. #835
    Time is Muscle ECGordyn's Avatar
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    ECGordyn has much to be proud of. One of the best! (+20000) ECGordyn has much to be proud of. One of the best! (+20000) ECGordyn has much to be proud of. One of the best! (+20000) ECGordyn has much to be proud of. One of the best! (+20000) ECGordyn has much to be proud of. One of the best! (+20000) ECGordyn has much to be proud of. One of the best! (+20000) ECGordyn has much to be proud of. One of the best! (+20000) ECGordyn has much to be proud of. One of the best! (+20000) ECGordyn has much to be proud of. One of the best! (+20000) ECGordyn has much to be proud of. One of the best! (+20000) ECGordyn has much to be proud of. One of the best! (+20000)
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    Calgary 12 Week
    Wk 1 Day 1

    Comp. Squat
    170 x 1 @9
    150 x 3, 3, 3

    KB Halo
    8 x 2 x 12

    Comp. Bench Wide Grip
    110 x 3, 3, 3, 3
    95 x 5, 5

    Chins
    bw 84.8 x 6, 6, 6, 6

    Wanted to try 180 squat but called it at 170. Forgot to do backoff squats 130 x 2 x 5. Guess I'll work those in tomorrow.



    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  26. #836
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 51
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    Lol squatting my debatable max on day one just to get started...

    Ah, starting the Calgary I see. Once I'm through with this next run of Candito and deload I'm interested in giving it a try. Do you know a reputable place to download and is there a corresponding PDF as with the former?

    Looks like you're back in the groove 100%. Great work.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  27. #837
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by EliKoehn View Post
    Lol squatting my debatable max on day one just to get started...

    Ah, starting the Calgary I see. Once I'm through with this next run of Candito and deload I'm interested in giving it a try. Do you know a reputable place to download and is there a corresponding PDF as with the former?

    Looks like you're back in the groove 100%. Great work.
    https://www.calgarybarbell.com/16-week-program

    Straight from the horse's mouth is the best source. There's no PDF that I know of but the vid on that webpage is useful. I and Wolf know the program pretty well so ask away if you're curious. Camarija and Suffolk also ran it last year too.

    There will be scheduling speedbumps in this last leg of the comp. but overall it will be fine. This is where I need to try being more focused and specific, but overall at this point I'm perhaps experienced enough to take inconsistencies in stride. September needs to be a higher intensity peaking block for sure, whatever happens between here and then. I feel like I've built good strength in the past couple months, but I can't fully demonstrate that strength yet because I've been training so far from failure. I think I'm one of those lifters who loses strength quickly and needs to do higher RPEs more frequently to stay close to peak. Live and learn, mai bpen rai.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  28. #838
    Registered User EliKoehn's Avatar
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    Originally Posted by ECGordyn View Post
    https://www.calgarybarbell.com/16-week-program

    Straight from the horse's mouth is the best source. There's no PDF that I know of but the vid on that webpage is useful. I and Wolf know the program pretty well so ask away if you're curious. Camarija and Suffolk also ran it last year too.

    There will be scheduling speedbumps in this last leg of the comp. but overall it will be fine. This is where I need to try being more focused and specific, but overall at this point I'm perhaps experienced enough to take inconsistencies in stride. September needs to be a higher intensity peaking block for sure, whatever happens between here and then. I feel like I've built good strength in the past couple months, but I can't fully demonstrate that strength yet because I've been training so far from failure. I think I'm one of those lifters who loses strength quickly and needs to do higher RPEs more frequently to stay close to peak. Live and learn, mai bpen rai.
    Thanks - I'm averse to clicking around for downloads without knowing their trustworthiness, so thought it best to ask someone who'd already done so.

    Ah, right... 12 weeks is too long to fit into the end of our comp, after this Candito again. The end of the cut should see me well below my bodyweight goal and I was already fairly close to my lifting goals (the rows, I'm surprised, I think I've already surpassed judging from volume sets but I haven't tested the weight yet), so I ought instead to do very high weight and very low volume at maintenance or a slight surplus for September.

    And yeah, I'd actually be surprised if your total doesn't move up suddenly with all this volume work you've been doing. I remember you saying that last year you felt like you were grinding too close to the top and lost some of that foundation... if you've rebuilt that in plenty and haven't even been grinding again yet, you'll probably be able to reach far.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  29. #839
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by EliKoehn View Post
    Ah, right... 12 weeks is too long to fit into the end of our comp, after this Candito again. The end of the cut should see me well below my bodyweight goal and I was already fairly close to my lifting goals (the rows, I'm surprised, I think I've already surpassed judging from volume sets but I haven't tested the weight yet), so I ought instead to do very high weight and very low volume at maintenance or a slight surplus for September.
    They've got an 8 week version. It's basically the 2nd and 4th blocks of the 16 week. That's the one I ran most of last year. It's another option.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  30. #840
    Time is Muscle ECGordyn's Avatar
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    Calgary 16
    Wk 1 D2

    Comp. DL
    170 x 3, 3, 3

    DL beltless
    145 x 5, 5

    KB Halo
    8 x 2 x 12

    2ct Bench Wide Grip
    110 x 4, 4, 4

    Squat beltless
    125 x 5, 5, 5, 5

    DLs felt tough. Yesterday's backoff squats today bcz I forgot yesterday.



    Last edited by ECGordyn; 07-14-2021 at 06:22 AM. Reason: Sq vid
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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