+ Daemonium's 12 week CLEAR MUSCLE Log +

[Daemonium]

Daemonium's 12 Week CLEAR MUSCLE Log

Big shoutout to MuscleTech for allowing me to try out Clear Muscle. I've been hearing some big claims so I'm hoping it will live up to the hype. I've spent the last several weeks rehabbing my left quad after a pretty bad strain, as well as my right hamstring after some recurring issues. Long story short: I haven't squatted or deadlifted that heavy (for me) for 6+ weeks. I'm hoping a slow progression will get me back to where I want to be so I can focus on getting strong again and not worry about being in pain/getting weaker. So, I'm hoping that through this process CM gives me a bit of an edge with my recovery as well as help me put on some solid muscle mass as I get back into the swing of things.

About me:
- MSc student
- Strength & Conditioning Coach
- ex-Rugby player, current sh!tty powerlifter
- Hobbies: lifting, video games, nature stuff

Prior to my quad being stupid, I was running an RPE based program, squatting 3x/week, deadlifting 2x/week, and benching 3x/week. As of now I'm just running 2 upper/2 lower, so there will be a bit more variety in my lifts until I get back into my routine.

[lowroller21212]

Joining in the log work, looking forward to your strength results while on it.

[Daemonium]

Joining in the log work, looking forward to your strength results while on it.

Welcome welcome

Going to upload last weeks lift today - twas a long busy week and forgot to post them, so prepare for some workout spam.

[Daemonium]

June 17th, 2018

Upperbody 1

Warm Up: ~15mins

1. DE Flat Bench + 1" bands (comp grip)
135x5
155x5
175x5
185x5
205x3
215x3
225x1 (paused)
205x1
185x3
135x10

notes: ramped up weight, making sure to maintain speed. Reps were dropped once speed dropped on 4+5th reps, and again down to singles toward the end. Backed off a bit for some more volume.

2a. Rope Pull Ups (weighted)
4x8-12

2b. Dips (weighted)
4x15-20


3a. TRX Push Up
4x12-15

3b. Bodyweight Rope Row (inverted)
4x20-25


Battle Rope Series
30s on/60s off, 10mins total


This was a really irregular lift for me. I don't really do much velocity based work, but being out of routine right now I figured I'd have some fun with it. All my accessory work was a bunch of bodyweight work, tying in extra grip and stability with the ropes and TRX. Again, much different than what I'd normally do, but a lot of fun. Shoulders and grip were dead by the end.

[Daemonium]

June 19th, 2018

Lowerbody 1

Warm Up: ~25mins

1. Back Squat
95x8
135x8
155x8
175x8
195x8
225x8
245x6
265x5
285x5

2. Deadlift (Conventional)
135x10
225x5
275x5
315x3
365x3
405x4x3


2a. Split Stance Good Morning (L)
4x8@185-245lbs

2b. SL Leg Extension (R)
4x15-20 (+6 assisted)


3a. Cossack Lunge (goblet)
4x8/side

3b. SL Calf Raise
4x20-25

Mini Band Glute Bridge
6x20 (bodyweight)

+ Core

This is embarrassingly enough the heaviest I've gone on squats in over 6 weeks (notice the many, many warm up sets). I just do what I can as long as its pain free and work on my positioning as much as I can, trying to take the strain off of my left quad. Likewise for deads - first time in a while, trying to take the load off of my right hamstring so much and get my glute working more. I've never done cossack lunges for anything outside of mobility but with an anterior load these are awesome for getting more comfortable in deep knee flexion. I think these will be key in evening out my quad strength. I did a ton of bw glute bridges at the end with my knees banded to burn out of glutes. We'll see how the body is feeling tomorrow

[Daemonium]

June 21st, 2018

Upper 2

Warm Up: ~15mins

1. Close Grip Bench
WU: 135x8, 185x5, 205x3
225x5
245x5
225x2x5

2a. OHP
4x8@115lbs


3a. SA Upright Row
3x10/side

3b. WG Pulldown
3x12-15


4a. SL Calf Raise
3x20/side

4b. DB JM Press
3x10

4c. DB Curl
3x12-15

4d. DB Lateral Raise
3x10-12

5a. Calf Press
3x15

+ Core

Upperbody day with a nice little "vanity" superset towards the end. I'm trying to get into the habit of doing calf work more often (though they're relatively useless in powerlifting) because I've always had small calves and it sucks. Even playing sports for years that involved a lot of sprinting and jumping. It's a hard life, fam. I also rarely do curls, but I figure I may do them while my lowerbody work is limited.

[Daemonium]

Ive been sh!t with my updates recently, so my apologies there.

Went home for 2 weeks to the east coast (from school out west). In the time I was home I was limited with my gym equipment (I have a cheap bench press/squat stand, adjustable DBs, and a barbell with ~300lbs of weights in my basement). And I didn't want to pay for drop in passes or a membership for 2 weeks. In the 2 weeks I was home I only did 2 lifts per week (full body) + some bike intervals another 1-2x per week. I didn't go overly hard on my lower lifts because my hamstring/quad are still getting back to where they were. Definitely feeling refreshed coming back. And still getting my 6 caps/day.

[Daemonium]

July 16th, 2018

Lower 1

Warm Up: ~15mins

1. Paused Deadlifts (2-3" off the floor), beltless
315x5
365x5
385x3
405x3
425x3
445x3 @ RPE 8~
365x5


2a. Front Rack BB Split Squat
4x8@135

2b. Back Extension
4x15-20@70lbs


3a. Offset Stance Leg Press
3x10

3b. Banded Glute Bridge
3x20


4a. Core Locked High Knees (banded)
2x15/side

4b. Clam Shell (right side only)
2x20

4c. Front to Side Plank Rotation
2x10/side


This lift actually took a lot out of me. Deadlifts weren't bad, especially after not deadlifting for a while because of my hamstring. The front rack split squats were killer. I ended up puking twice during my lift (mostly water/pre). I think my pre may have irritated my stomach or something. Overall the lift wasn't too bad for how I felt. Getting back into a higher volume/intensity is always tough after some more relaxed weeks.

[Daemonium]

July 17th, 2018

Upper 1

Warm Up: ~30mins

1. Comp Bench (paused)
225x5
235x5
245x5
225x5
225x5

2a. Weighted Dips (Drop set - 50/25lbs)
4x 8/8, 7/5, 6/6, 25lbs

2b. Inverted Row + 25lbs
4x15-20


3a. Upright Row
3x12

3b. WG Pulldown
3x15


Core stuff - 4a/b/c, 3 sets each

[Daemonium]

July 19th, 2018

Lower 2

Warm Up: ~30mins

1a. High Bar Squat
Warm up and working sets
135x6
185x5
225x5
275x5
315x5
335x3 (belt)
355x3 (belt)

This was my first time using a belt in a while, only because my back was feeling sh!tty.

2a. Cossack Lunge
4x10e

2b. Mini Band Glute Bridge
4x20-25



3a. SL Low Box Squat
3x10e

3b. Clam Shell (R only)
3x20-25


I felt totally fine squatting and doing accessory work, even though it was easy/rehab stuff. I tried some new core exercises that irritated by back and I'm in a lot of pain atm. Going to do what I can to get it to calm down. Lift tomorrow will be modified.

[Daemonium]

July 20th, 2018

Upper 2

Warm Up: ~30mins

1a. BB Floor Press
Warm up and working sets
135x8
185x5
205x4
225x4
245x4
225x4
225x4
225x4
225x4

I did these because it didnt hurt my back as much. Haven't done them in a very long time so I was surprisingly **** at them.


2a. SB Skull Crusher
3x8-10

2b. TRX Row
3x25-30


3a. Chin Pulldown
3x12-15

3b. Scap Push Up (2s hold)
3x12


Not a ton of volume today but my back is still killing me. Did what I could and lots of mobility. We'll see how I feel after the weekend.

[Daemonium]

July 23rd, 2018

Full Body

Warm Up: ~30mins

1a. Pause Deadlift (pause 2-3" off floor, beltless)
135x5
225x5
275x5
315x5
365x5
385x5
405x5


2. Incline Bench Press
135x8
155x8
175x8
175x8
155x8

3a. Leg Press
4x8, 8, 6, 6

3b. Mini Band Glute Bridge
4x20 (2s hold)


4a. NG DB Chest Press
3x8, 7, 6

4b. WG Pull Up (bw, slowww)
3x13, 9, 9


5a. Back Extension
3x20

5b. Plate Front Raise
3x10

5c. Plate Crunch
3x15-20

Today turned into a full body lift because I knew my back wasnt going to handle a ton of lower body volume. I did a lot of mobility and core work to start, which had my back feeling pretty good going into deadlifts. Didn't do too much volume but worked up to a decent intensity. I was surprising how much better it felt as I was working up, so I can't complain there.

[Daemonium]

July 24th, 2018

Upper 1

Warm Up: ~30mins

1a. Comp Speed Bench + 1" band
135x5
155x5
175x5
185x3
195x3
205x3
225x1 (paused)


1b. Clap Push Up
7x4

2a. OHP
115lbs x8, 8, 8, 6

2b. Chest Supported DB Row
70lbs, 4x12


3a. Alt. Seated Front Raise
3x10-12e

3b. DB Lateral Raise
3x10-12

3c. Rear Delt Fly
3x12-15


4a. Straight Arm Pulldown
2x15

4b. Seated DB Curl
2x15

4c. DB JM Press
2x15-20

After doing some upperbody work yesterday I opted to do some speed benching today. High neuromuscular activity without the mechanical fatigue.

[Daemonium]

July 26th, 2018

Lower 2

Warm Up: ~30mins

1. Front Squat
135x6
185x6
205x6
225x6
245x6
265x3

2a. Cossack Lunge
3x10e (30lbs)

2b. SLDL
3x10e


3a. Hamstring Curl (dropsets)
3x (8-12) / (8-10)

3b. Reverse Hyper
3x20-25


4a. SL Box Squat
3x10e (bw)

4b. SL Reverse Hyper
3x15e


5a. Trap Bar Carry
315x75m, 50m
405x35mx2

5b. Clam Shell (R)
4x15

Forgot my knee sleeves today. First time front squatting in probably 3+ months. Wasn't too bad, but need to get back to doing them.

[Daemonium]

July 27th, 2018

Upper 2

Warm Up: ~15mins

1. SSB Bench
135x6
185x6
225x6
245x6
225x3, 3 (20s rest pause)
225x3, 3 (20s rest pause)
225x3, 3 (20s rest pause)


2a. Incline Bench Press
135x8
155x8
175x8
155x8

2b. WG Pull Ups
4x8-12


3a. SB Skull Crusher
3x8-12

3b. Chest Supported DB Row
3x10-12


4a. Front Raise
3x15

4b. BB Curl
3x20

[Daemonium]

July 30, 2018

Lower 1

Warm up: ~30mins

1. Deadlift (conv)
405x4
455x4
475x4 (belt)
405x6

First deadlifts in a while, didn't feel too bad. Legs are noticeably weak.

2a. SSB Bulgarian Split Squat
4x8e

2b. SSB Good Morning
4x8

3a. Reverse Hyper
3x20

3b. Leg Extension
3x20

3c. Clam Shell (R)
3x15

Short and sweet today. Left quad was a little tight during the bulgarians. Deads weren't too bad but feeling a bit weak after not pulling much from the floor for a while.

[Daemonium]

July 31, 2018

Upper 1

Warm up: ~20mins

1. Comp Bench
225x8@8
205x8
205x8
205x8
205x8


2a. Weighted Dips (drop set bw+50lbs/bw+25lbs)
11/8
9/7
8/7
7/5

2b. TRX Row
4x15-20


3a. WG Pull Up
3x10-15 (bw)

3b. Jammer Shoulder Press
3x8-10e

3c. DB Z Press (R)
3x10-15


+ Core..

[Daemonium]

August 2, 2018

Lower 2

Warm up: ~30mins

1. Comp Squat
(including warm ups)
135x5
185x5
225x5
275x5
295x5
315x5
335x5
355x5 (belt)
375x3@8 (belt)

First time comp squatting in months, feeling weak but not too bad. Left quad got really tight after this, may stick to more narrow stance for now

2a. Offset Leg Press
4x12

2b. SL TRX Hamstring Curl
4x8-12e

3a. Fwd Lunge
3x8/side

3b. Banded Glute Bridge
3x20


4a. BB Rollout
3x15

4b. Reverse Hyper
3x15

4c. Core Locked High Knees
3x15

[Daemonium]

August 3, 2018

Upper 2

Warm up: ~15mins

1. Comp Bench
225x4
245x3
265x2
225x6
205x10
135x20


2a. Jammer Drives (Split Stance)
2x4e
2x3e

2b. BB Row
205x4x10

3a. DB Front Raise
3x10

3b. DB Lateral Raise
3x10

3c. DB Reverse Fly
3x12

[Daemonium]

August 6, 2018

Lower 1

Warm up: ~30mins


Well, today was rough. I got up to 405 on my deads and lost my tightness during my first rep, which caused me to really hyper extend and irritate my back. I managed to do another set but I called it after that. Threw in some corrective core work that I could handle, stretched and left. Pretty annoyed at myself.

[Daemonium]

August 7, 2018

Upper 1

Warm up: ~30mins

Starting this week with upper because my back is ****

1. Comp Bench TnG
225x12@9
205x12
205x12
205x12
135x25

Back still hurt, getting all that volume


2a. JM Press
95x10
95x10
115x8
115x8

Havet done these with a BB in a looong time.

2b. WG Pull Up
4x8-10

3a. Low Band Chest Fly
4x15-20

3b. TRX Row
4x20-25


4a. BB Rollout
3x15

+ Lots of corrective core work

[Daemonium]

August 7, 2018

Lower 1

Most of today was prehab/rehab stuff (mobility, corrective core work) but I through in some single joint exercises to feel like I did something

1a. Leg Extension
4x10, 20, 30, 40

1b. Hamstring Curl
4x10, 20, 30, 40

1c. SL Reverse Hyper
4x15-20e

[Daemonium]

August 9th, 2018

Upper 2

Warm up: 30mins

1. Incline Bench
155x8
175x8
195x8
175x8
155x8

2a. Dips (dropset - 50/25)
4x (7-10) / (7-10)

2b. TRX Row (bw + 25lbs)
4x15-20


3a. WG Pulldown
3x12-15@190lbs

3b.SB Skull Crusher
3x8-12


4a. DB Curl
3x15

4b. Dead Bug
3x12/side

4c. CG Push Up
3x max

Back still bothering me - still putting in work

[Daemonium]

August 13th, 2018

Lower 1

Warm up: 30mins

1. HB Squat (beltless)
WU:
135x8x2
185x8
Working:
225x8
245x8
265x8x2

Walking Lunge
4x12e (40lbs)

2b. GHR
4x10-12


[B]3a. Back Extension/B]
3x20

3b. SL Calf Raise
3x15e

3c. Mini Band Glute Bridge
3x20

Core (4a/b/c)
Sagittal
Frontal
Transverse

Back not feeling amazing but really focusing on my set up when I squat and staying tight

[Daemonium]

August 14th, 2018

Warm Up: 20mins

Upper 1

1. CG Bench
185x6
205x6
225x6
225x6
205x6
205x6

2a. Incline Dumbbell
4x12, 12, 9, 10 @75lbs

2b. Chest Supported Row
4x12 @75lbs


3a. Inverted Row
3x12

3b. Band Fly
3x15e


4a. Dragon Fly
3x10 (slooow)

4b. DB Shrug
3x20 @75lbs, 2s top hold

4c. BB Curl
3x20

[Daemonium]

August 16th, 2018

Warm Up: 20mins

1. Deadlift
135x6
135x6
225x6
225x6
275x6
275x6
325x6
325x6

2a. Leg Press (close)
4x10

2b. SLDL
4x12e


3a. Leg Curl
3x10e

3b.Reverse Hyper
3x20



Trying to deadlift pain free + light accessory work

[Daemonium]

April 17th, 2018

Warm Up: 20mins

1. Comp Bench
225x8
225x8 (TnG)
205x8
205x8

2a. Dips (25-50)
4x 8/8, 8/8, 20 (25lbs), 13 (25lbs)

2b. TRX Row
4x15-20


3a. Chin Up
4xmax

3b. Band Fly
4x12-15


4a. DB Curl
3x15

4b. DB JM Press
3x20