Love the Pain -- Make the Barbell Cry!

[ECGordyn]

Calgary 12 Week
Wk 1 D3

Pause squat beltless
145 x 4, 4, 4, 4 @9

Comp. Bench Wide Grip
97 x 5, 5, 5, 5, 5, 5

Chins
bw 85.6 x 6, 6, 6, 6

Larsen Med. Grip T&G
90 x 5
95 x 5
100 x 5 @8.5
95 x 5 @7.5

Almost skipped Larsen but then decided to do it. Skipped DL, maybe do it tomorrow.

[ECGordyn]

Calgary 12 Week
Wk 1 D4

Pause DL beltless
150 x 4 @6
150 x 4
150 x 4
150 x 4 @7.5

SGRDL beltless
137 x 5, 5

CG Bench
100 x 8, 8 @9.5
90 x 8
85 x 8

1 Arm Row landmine, reps per side
25 x 10, 10, 10, 10, 10

[ECGordyn]

Calgary 12 Week

Wk 2 D1

Comp. Squat
155 x 3 @7.5
155 x 3
155 x 3
155 x 3 @8

Squat beltless
132 x 5, 5

KB Halo
8 x 2 x 12

Comp. Bench Wide Grip
115 x 3 @8
115 x 3
115 x 3
115 x 3
115 x 3 @8 - long rest, felt good

Bench T&G Med. Grip
100 x 5, 5, 5

[ECGordyn]

DL
170 x 3 @8

Pause DL beltless
145 x 5

That's it

[ECGordyn]

Comp. Bench WG
130 x 1 @rpe?

Bench T&G MG
100 x 4 x 6

Chins
bw 86.3 x 4 x 6

Straight arm pulldown
red band x 6, 8, 8 reps each side

[ECGordyn]

Comp. Squat
160 x 2 @9
160 x 2 @9.5
160 x 2 @10

Squat beltless
130 x 4, 4, 4, 4, 4

[ECGordyn]

Pause Squat beltless
145 x 5 @8
145 x 5 @9.5
135 x 6
135 x 6

Comp. Bench WG
95 x 6, 6, 6, 6, 6, 6

1 Arm Row landmine, reps per side
27.5 x 6, 6, 6, 6

Might be starting Smolov Jr. but don't hold me to it.

[ECGordyn]

Smolov Jr. W1D2

Comp. Bench WG
100 x 7 x 5 (Last set 6 reps)

Chins
bw 85.2 x 6 x 5

[ECGordyn]

Smolov Jr. W1D3

Comp. Bench WG
107 x 8 x 4

[ECGordyn]

Squat beltless
110 x 6, 6, 6

Bench T&G
80 x 6
90 x 6, 6

Chins
bw 85.5 x 6, 6, 6

Just moving a bit after some weeks' layoff.

[ECGordyn]

Been some weeks since I lifted at all.

Squat
100 x 3 x 5

Bench
80 x 3 x 5

Inverted Row
bw 85.2 x 3 x 10

[ECGordyn]

OHP
40 x 4 x 5

Chins
bw 84.9 x 4 x 5

[EliKoehn]

Glad to see you're getting back in it!

Cheers

[ECGordyn]

Squat
110 x 3 x 5

Bench
80 x 3 x 6

Inverted row
bw 86.3 x 3 x 10

BB curls
20 x 3 x 10

[ECGordyn]

DL
150 x 2 x 2

RDL
110 x 2 x 8

OHP
45 x 4 x 5

Chins overhand
bw 85.0 x 4 x 5

Overhead tricep extensions
20 x 3 x 10

[ECGordyn]

Squat
110 x 3 x 6

Comp. Bench
90 x 3 x 5

Inverted row
bw 85.6 x 3 x 10

BB curls
22 x 3 x 10

Yesterday cycling 30 min.

[ECGordyn]

RDL
110 x 3 x 6

OHP
50 x 4 x 5

Chins overhand
bw 85.3 x 4 x 5

OH tricep extensions
20 x 3 x 11

[ECGordyn]

Squat
140 x 2 x 1
120 x 2 x 5

[ECGordyn]

Bench
90 x 6 comp. pause
90 x 15 amrap t&g
90 x 6 como. pause

Inverted row
bw 86.0 x 11, 11, 10

BB curls
25 x 3 x 8

[ECGordyn]

Squat
120 x 3 x 5

OHP
50 x 3 x 6

Chins overhand
bw 86.1 x 3 x 6

[ECGordyn]

DL
160 x 2 x 2

RDL
120 x 2 x 8

Bench comp. pause
95 x 3 x 6

Inverted row
bw 86.1 x 11, 11, 10

BB curls
25 x 3 x 10

[ECGordyn]

Squat
120 x 3 x 6

Bench T&G
100 x 3 x 5

Inverted row
bw 85.7 x 3 x 11

BB curls
27 x 3 x 8

[CW47]

Looking pretty solid.
How’s the training going?
Did you take a lengthy break, or just take a break from posting?

[ECGordyn]

Looking pretty solid.
How’s the training going?
Did you take a lengthy break, or just take a break from posting?

Long break from lifting, about 6 weeks of nothing at all. Just wanted to do other stuff.

[ECGordyn]

RDL
120 x 3 x 7

[ECGordyn]

Squat
125 x 3 x 5

[ECGordyn]

Bench T&G
100 x 5
100 x 10 amrap
100 x 5

Inverted row
bw 86.7 x 12, 12, 10

[EliKoehn]

Bench T&G
100 x 5
100 x 10 amrap
100 x 5

Inverted row
bw 86.7 x 12, 12, 10

Good bench coming off the break!

Do you have to rest your feet on something to do the inverted row? It seems like an interesting exercise to try but I can't hold a lever and don't have something to put my feet on, myself.

[ECGordyn]

Good bench coming off the break!

Do you have to rest your feet on something to do the inverted row? It seems like an interesting exercise to try but I can't hold a lever and don't have something to put my feet on, myself.

Cheers mate.

I put the bench in front of the rack and put my feet up on the bench. Vid from March.

[ECGordyn]

DL
170 x 2 x 2

RDL
130 x 6, 8