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10-10-2020, 05:11 AM #601
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10-10-2020, 06:35 AM #602
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10-11-2020, 05:14 AM #603
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10-13-2020, 05:13 AM #604
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-15-2020, 06:39 AM #605
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-17-2020, 04:57 AM #606
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-18-2020, 04:58 AM #607
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-20-2020, 05:48 AM #608
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
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-22-2020, 05:51 AM #609
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
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-23-2020, 07:17 AM #610
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10-24-2020, 05:02 AM #611
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10-24-2020, 05:03 AM #612
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
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-25-2020, 04:56 AM #613
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-27-2020, 05:12 AM #614
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 08:01 AM. Reason: Bench numbers
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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10-31-2020, 05:51 AM #615
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-02-2020, 04:32 AM #616
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-03-2020, 04:24 AM #617
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-06-2020, 05:47 AM #618
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
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-07-2020, 06:11 PM #619
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
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-07-2020, 06:56 PM #620
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-07-2020, 06:57 PM #621
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 07:46 PM. Reason: Bodyweight & finished last cycle
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-07-2020, 06:58 PM #622
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 215Last edited by ECGordyn; 11-07-2020 at 07:44 PM. Reason: Bodyweight
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-07-2020, 07:11 PM #623
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33652
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!!► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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11-07-2020, 07:53 PM #624
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.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-08-2020, 05:37 AM #625
Active recovery
Turkish get up
Kettebell 8kg x 2, 2, 2, 2 each side
Windmill
Kettlebell 8kg x 8, 8 each sideOnce upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-08-2020, 05:40 AM #626
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
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.
5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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11-08-2020, 07:01 AM #627
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11-09-2020, 04:45 AM #628
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-10-2020, 04:33 AM #629
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.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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11-10-2020, 06:23 AM #630
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