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  1. #241
    Registered User musclehead09's Avatar
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    Also missed posting my cardio from yesterday and got some more in today.


    Wednesday June 3, 2020 PM Cardio
    Aerobic Base Building

    Warmup Walk 5 mins - 0.3 miles

    Jog 60 sec / Walk 90 sec - 1.32 miles

    Cool down Walk 5 mins - 0.25 miles

    Avg Heart Rate - 133 BPM



    Thursday June 4, 2020 PM Cardio
    Aerobic Base Building

    Brisk/Power Walk 34:10 - 2.03 miles

    Avg Heart Rate - 126 BPM
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  2. #242
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Rep Power: 1043
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    Friday June 5, 2020

    Aerobic Base Building

    Warmup Walk 5 mins - 0.3 miles

    Jog 60 sec/Walk 90 sec - 1.33 miles

    Cool down Walk 5 mins - 0.28 miles

    Avg heart rate - 135 BPM


    When I hit a quarter mile in my warmup walk via my Apple Watch I had walked further than my last couple warmup walks (last warmup also was slightly longer than the first one I used this with). Little irritated about that. Going to try to see if I can baseline through quarter mile by stopping where I was during the first walk to see if it just takes time for the watch to catch up.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  3. #243
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Saturday June 6, 2020

    ME Lower Body

    Wenning Warmup 4 rounds
    Seated Leg Curl Monster Mini x25
    Standing Band Crunch Light Band x25

    Beltless High Bar Squat
    *45 2x5
    *95x5
    *135x5
    *165x5
    *195x5
    225x5
    255x5
    285x5

    Beltless Conventional Deadlift
    *145x3
    *185x3
    *225x3
    *265x3
    295x3
    325x3
    345x3 (sweet)

    Stationary Lunge/Split Squat
    BW 2x20


    Only got 3-4 hours of sleep and worked off a bang energy for this. I’m happy with it considering that. My deadlift has moved back up. First day back I hit 365 for a single and this triple puts me back around 380 I’m sure so. Also a belt typically adds 10% for me and wraps for squat another 10% so for singles I’m sure I’m around 405 on squat and deadlift with a small peak. But I am going to continue Beltless training for awhile; I want to be as strong Beltless as I was with a belt and wraps before. I’m also 185 now versus 200 so my relative strength will be up too. With better sleep I know I had some more.

    Tomorrow I plan to hit a 5RM pause Bench; hopefully sleep is better tonight. Next week will be somewhat of a Deload.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  4. #244
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Sunday June 7, 2020

    ME Upper

    Wenning Warmup 4 rounds
    Pushdown Red Mini x15
    Plate Rear Delt Raise 10’s x15

    Pause Bench Press
    *45 3x5
    *95x5
    *135x5
    165x5
    185x5
    205x5
    215x5

    Incline DB Bench
    70’s 2x8

    Overhead Tri Ext (around bottom rack crossbar)
    Red Mini x20,10

    Barbell Shrug w/ 3 sec hold
    95x15,12

    Barbell Curl
    65 3x8


    Pretty good workout; good progress since coming back. During a linear meet prep on October 6, 2018 I hit 215x11 on pause Bench so I’m a ways off still but this is a lot of progress since starting as I could only hit 185x6 close grip at the start several weeks ago. I’m now up to 185x11 TnG regular Bench and 215x5 pause plus I’m lighter so I will take this and keep pushing.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  5. #245
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,245
    Rep Power: 1043
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    Sunday June 7, 2020 (Night Cardio)

    Aerobic Base Building


    Warmup Walk 5 mins - 0.29 miles
    Avg Heart Rate 117 BPM

    Jog 90 sec / Walk 2 mins - 1.33 miles
    Avg Heart Rate 136 BPM

    Cool down Walk 15:28 - 0.93 miles
    Avg Heart Rate 132 BPM


    Going to make one cool down walk per week longer for the next 7 weeks to build my aerobic base more. Also my warmup walks aren’t staying in the aerobic zone so it’s important to keep my heart rate elevated after the jog/walk intervals to actually build the base. Requires at least 30 mins per session.
    Last edited by musclehead09; 06-10-2020 at 06:12 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  6. #246
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Tuesday June 9, 2020

    DE Lower

    Warmup - Dynamic Stretching/Drills

    Broad Jump 5x1 (93”, 88”, 92”, 87”, 92”)

    DE High Bar Squat w/ chains
    *45 + 42 lbs in chain x3
    *135 + 42 lbs in chain x2
    *175 + 42 lbs in chain x1
    200 + 42 lbs in chain 8x3 (crisp)

    Bulgarian Split Squat
    30’s 2x8 (2nd set on right leg messed up and plates under foot slid but finished set)

    Unilateral Seated Leg Curl
    Red Mini 3x12

    Spread Eagle Sit-up
    BW 2x8


    Cut my grass about 5-6 hours before this. That ended up showing up as 2.35 miles with an avg heart rate of 127 BPS for 70+ minutes so that’s some good aerobic base building lol.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  7. #247
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Wednesday June 10, 2020

    RE Upper

    Warmup
    Band Pullapart Red Mini 4x25
    Clap Push-up (plyometrics) BW 5x2

    Bench Press (all TnG)
    *45 5x10
    *95x10
    *135 2x5
    *165x3
    *195x1
    195x10,8,6
    (Rest 3-4 minutes between work sets at 195)

    Band Assisted Pull-up
    Light Band 2x10

    Incline Chest Sup One Arm DB Row
    50x8
    30 2x10

    Close Grip Push-up
    BWx23,13,13

    Standing DB Curl
    20’s 3x15 (great burn on third set)

    Neck Harness
    10 lbs 2x15

    30 lbs off my best 10RM from January at 225x10 but still 10-15 lbs down in bodyweight. Great workout today. Also first time doing band assisted pull-ups and I loved them to get more slow/controlled reps in. Will be time to Deload soon.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  8. #248
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Late PM Cardio

    Warmup Walk 5 mins - 0.31 miles

    Jog 90 sec/Walk 2 mins - 1.31 miles

    Cool down Walk 7:14 - 0.43 miles

    Avg heart rate - 134 BPM
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  9. #249
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
    Posts: 5,893
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    Looking good in here. Planning on competing this year? What's your BW goal?
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  10. #250
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Looking good in here. Planning on competing this year? What's your BW goal?
    Thanks man. I would like to compete either late this year or early next; but my conditioning and bodyfat loss goals could conflict. My goal is at least to be 180 again; I looked my best at 174 back in 2015 though so that would be nice as well. But I want to very slowly get there (I’m hovering between 187-191 on any given day currently). The good thing is from what I’ve seen from many is the Deadlift seems to go up more than the other 2 lifts on a cut and that’s the lift I really want to PR at this year once I throw the belt back on.

    How about you? Any particular goals this year?
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  11. #251
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,245
    Rep Power: 1043
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    Friday June 12, 2020

    Aerobic Base Building (Week 2 Day 3)

    Warmup walk 5 mins - 0.31 miles

    Jog 90 sec/Walk 2 mins - 1.4 miles

    Cool down walk 11:53 - 0.71 miles

    Avg Heart Rate - 133 BPM


    Covered more distance today. I can keep my heart rate in the aerobic zone and not over it easier while jogging slightly faster early morning upon waking since I haven’t had caffeine or activity throughout the day at that time. Heart rate did get up to 152 at one point but quickly came down upon walking.
    Last edited by musclehead09; 06-12-2020 at 09:22 AM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  12. #252
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Rep Power: 1043
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    Saturday June 13, 2020

    ME Lower (somewhat of a Deload)

    Wenning Warmup 4 rounds
    Seated Leg Curl Monster Mini x25
    Band Crunch Double Monster Mini x25
    Standing Calf Raise BW x25

    Reverse Band Squat (Beltless)
    *45 + Reverse Light Band x5
    *95 + Reverse Light Band x3
    *135 + Reverse Light Band x2
    *185 + Reverse Light Band x2
    225 + Reverse Light Band x2
    250 + Reverse Light Band x2
    275 + Reverse Light Band x2
    300 + Reverse Light Band x2
    325 + Reverse Light Band x2
    350 + Reverse Light Band x2 ~@8 RPE

    (First time doing these; felt great. Less stress at bottom and kept RPE moderate so it acted more as a heavy deload)

    Sumo Stiff Legged Deadlift (Beltless)
    *135x6
    185x6
    215x6
    245x6
    285x6

    Stationary Lunge
    BW + 21 lbs (chain) x10
    BW + 42 lbs (2 chains) x10


    Loved this workout. Did not get carried away with reverse band work. Kept enough in the tank so I could hit some heavy singles next week on the main lifts without burning out before my first week back at work which will likely be more of a full Deload as I’m sure I’ll be working long hours and training that week will consist of short workouts.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  13. #253
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,245
    Rep Power: 1043
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    Sunday June 14, 2020

    ME Upper (Heavy Deload)

    Wenning Warmup 2 rounds
    Band Pushdown Red Mini x25
    Plate Rear Raise 10’s x25

    Reverse Band Pause Bench
    *45 2x10 (no band)
    *95x5 (no band)
    *135 + Reverse Light Band x3
    *185 + Reverse Light Band x2
    *205 + Reverse Light Band x2
    225 + Reverse Light Band x2
    245 + Reverse Light Band x2
    265 + Reverse Light Band x2
    285 + Reverse Light Band x2
    305 + Reverse Light Band x1 (~@8 to 8.5 RPE)

    Neutral Grip Incline DB Press
    60’s 3x6

    Incline Chest Sup One Arm DB Row
    60 3x6

    Barbell Curl
    75 3x6
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  14. #254
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,245
    Rep Power: 1043
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    Monday June 15, 2020

    Aerobic Base Building (Week 3 Day 1)

    Walk 5 mins - 0.29 miles
    Avg Heart Rate - 119 BPM

    2 rounds
    Jog 90 sec/Walk 90 sec/Jog 3 mins/Walk 3 mins
    1.26 miles
    136 BPM

    Cool down Walk 7:45 - 0.46 miles
    Avg Heart Rate - 126 BPM


    My pace during the jog/walk intervals was the same as my pace from last week when you factor in distance covered per minute. This was 18 mins of jogging/walking. Another 2 mins at the same pace would be 1.4 miles. My max heart rate was 149 versus being over 150 and my avg is consistent.

    My resting heart rate upon waking was 56 BPM. That’s the lowest it’s been in years so this aerobic work is clearly doing good. I was doing anaerobic threshold work months ago which helped me lose my initial weight so that helped too.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  15. #255
    Registered User musclehead09's Avatar
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    Age: 25
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    Tuesday June 16, 2020

    DE Lower

    Wenning Warmup 2 rounds
    Pull Through Double Monster Mini x15
    Standing Crunch Double Monster Mini x15
    Side to side lunge BWx15 (per leg)

    DE Squat w/ bands
    *45 + double monster mini x3
    *95 + double monster mini x3
    *135 + double monster mini x2
    175 + double monster mini 6x2

    Good Morning
    *45x6
    95 3x6 (3 sec negatives)

    One Legged Calf Raise
    BW 3x12

    Side Bend
    25 2x8 (3 sec negatives)


    One of my feeder chains is stuck in the carabiner so I couldnt use them effectively today. Swapped to monster minis last second with less weight on the bar. Good for dropping volume anyway right before I hit some heavy singles this weekend on the main lifts before a full Deload next week. Just need to fix my chains for future use.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  16. #256
    Registered User musclehead09's Avatar
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    Age: 25
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    Wednesday June 17, 2020

    ME Upper

    Wenning Warmup 2 rounds
    Pushdown Red Mini x20
    Face Pull Red Mini x20

    DE Bench w/ bands
    *45 + double red minis 3x3
    *75 + double red minis x3
    *105 + double red minis x3
    135 + double red minis 6x3 (2 sets normal, 2 sets close, 2 sets wide)

    JM Press
    *45x6
    65x6
    85x6
    105x4

    Pull-up
    BW 6x3 (easy; may be good for 10+ wide grip come Sunday for 1 set of max reps)

    Plate Shrugs w/ 3 sec squeeze
    45’s 2x12


    Aerobic Base Building post lifting

    Warmup walk - 0.3 miles

    2 rounds
    90 sec jog/90 sec walk/3 min jog/3 min walk
    Distance - 1.29 miles

    Cool down walk 11:42 - 0.74 miles

    Avg Heart Rate 129 BPM


    My resting heart rate has been consistently in the mid 50’s at night and upon waking; it’s also dropping below 120 on my cool down walks which never happened before.
    Last edited by musclehead09; 06-17-2020 at 02:03 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  17. #257
    Registered User musclehead09's Avatar
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    Friday June 19, 2020

    Aerobic Base Building (Week 3 Day 3)

    Warmup walk 5 mins - 0.3 miles

    2 rounds
    Jog 90 sec/Walk 90 sec/Jog 3 mins/Walk 3 mins
    Distance - 1.22 miles

    Cool down walk 22 mins - 1.27 miles

    Avg Heart Rate - 138 BPM

    Unfortunately my heart rate for up to 159 BPM at one point and stayed between 151-156 on the 3 min jogs; but at my age (25) the top of the aerobic zone is 156 BPM (80% of max heart rate). I need to slow my jogging pace down some so I can go the whole distance in the coming weeks in the aerobic zone. Sucks because it’s easy enough to maintain a faster pace but getting my heart rate above 156 will be detrimental to this phase of training. 5 more weeks of this running program left before I switch over to something more intense.

    Otherwise feeling great! Ready for some singles on the big 3 this weekend before going into my next block of training for lifting.
    Last edited by musclehead09; 06-19-2020 at 08:58 AM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  18. #258
    Registered User musclehead09's Avatar
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    Saturday June 20, 2020

    ME Lower

    Wenning Warmup 2 rounds
    Seated Leg Curl Monster Mini x25
    Standing Crunch Double Monster Mini x25
    Standing Calf Raise BW x25

    Squat (no belt)
    *45 2x5
    *135x3
    *185x1
    *225x1
    *275x1
    300x1
    325x1
    350x1
    365x1 (around my old Beltless PR!)

    Conventional Deadlift (no belt)
    *135x1
    *225x1
    *275x1
    315x1
    350x1
    385x1 (probably around my old Beltless PR!)

    Superset
    Good Morning 45 2x10
    Stationary Lunge BW 2x10

    Weighted Stationary Lunge
    40 lb weighted vest + 21 lb chain 2x8


    This was awesome. I peaked very well for this adding 30 lbs back to my Beltless squat and 20 lbs to my Beltless deadlift while running and at a lower bodyweight. Going to build a bigger base through more volume again starting next week after a Deload. Going to continue Beltless training in hopes of getting 405+ on both lifts without a belt.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  19. #259
    Registered User musclehead09's Avatar
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    Sunday June 21, 2020

    ME Upper Body


    No Wenning Warmup; jumped into warmups as seen below with bench 45 3x10 and pullaparts 3x10.


    Pause Bench
    45 3x10 (superset band pullaparts Red Mini 3x10)
    95x5
    135x3
    180x1
    215x1
    235x1
    250x1
    255x1 (TnG)

    OHP
    45x5
    70x3
    95x1
    115x1
    125x1
    135x0

    Weighted Pull-up
    BWx2
    BW + 15 x1
    BW + 25 x1
    BW + 35 x1
    BW + 45x0 (fail)

    Backoff set
    BWx8

    Band Pushdown
    100 reps (2 mins 17 secs)
    50,20,20,10


    Today I wanted to test everything on upper body. This week will be a Deload and then next I will enter a volume block to build my base some more.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  20. #260
    Registered User musclehead09's Avatar
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    Monday June 22, 2020

    Aerobic Base Building (Week 4 Day 1)

    Warmup Walk 5 mins - 0.3 miles

    Jog 3 mins, Walk 90 sec, Jog 5 mins, Walk 2.5 mins, Jog 3 mins, Walk 90 sec, Jog 5 mins
    Distance - 1.46 miles

    Cool down Walk 21:08 - 1.24 miles

    Avg Heart Rate - 135 BPM (highest 154 BPM)


    My ankle is killing me tonight after this. Started the other day randomly 8+ hours after my last jog/walk or the day after. I need new running shoes. Prob gonna take a week off from running, will try to get my heart rate up some other way.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  21. #261
    Registered User musclehead09's Avatar
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    Very busy first week back to work. Finishing my Deload this weekend. Here are my 2 workouts from this week including today.


    Wednesday June 24, 2020

    Full Body Deload

    High Bar Squat (Narrow)
    45x10
    135x10
    150 2x8 (my right knee felt pain; this is why I avoid very narrow stances; normally go outside shoulder width or even wider and still hit depth. Will try just shoulder width or right outside next time)
    135x10

    Incline Bench
    95 4x10

    Plate Row
    25’s 4x15


    Saturday June 27, 2020

    ME Lower Deload

    Wenning Warmup 3 rounds
    Leg Curl Red Mini x25
    Calf Raise BW x20
    Side Bend 10 lbs x15

    Good Morning (Beltless)
    *45x5
    *95x3
    135x3
    160x3
    185x3

    Bulgarian Split Squat
    BW 40 lb Weighted Vest 2x10
    BW only x10

    Decline Sit-up
    BW 3x8

    One Legged Calf Raise
    BW 3x10
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  22. #262
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    Originally Posted by musclehead09 View Post
    Saturday June 20, 2020

    ME Lower

    Wenning Warmup 2 rounds
    Seated Leg Curl Monster Mini x25
    Standing Crunch Double Monster Mini x25
    Standing Calf Raise BW x25

    Squat (no belt)
    *45 2x5
    *135x3
    *185x1
    *225x1
    *275x1
    300x1
    325x1
    350x1
    365x1 (around my old Beltless PR!)

    Conventional Deadlift (no belt)
    *135x1
    *225x1
    *275x1
    315x1
    350x1
    385x1 (probably around my old Beltless PR!)

    Superset
    Good Morning 45 2x10
    Stationary Lunge BW 2x10

    Weighted Stationary Lunge
    40 lb weighted vest + 21 lb chain 2x8


    This was awesome. I peaked very well for this adding 30 lbs back to my Beltless squat and 20 lbs to my Beltless deadlift while running and at a lower bodyweight. Going to build a bigger base through more volume again starting next week after a Deload. Going to continue Beltless training in hopes of getting 405+ on both lifts without a belt.
    Looking good man. Have you already planned out your next cycle? If not, you should try the rts generalized intermediate routine if time permits. I've really enjoyed it and definitely gained a lot on all 3 lifts. Sometimes it can be a drag desdlift, squat and bench on the same day.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  23. #263
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Looking good man. Have you already planned out your next cycle? If not, you should try the rts generalized intermediate routine if time permits. I've really enjoyed it and definitely gained a lot on all 3 lifts. Sometimes it can be a drag desdlift, squat and bench on the same day.
    Thanks man! I looked through my old Instagram videos and saw I made my fastest progress from November 2017 to February 2018 before the flu, pneumonia and a kidney stone put me out for a few months. Then from May 2018 to December 2018 I had good results going into a meet.

    I’d definitely consider RTS eventually. How long do your workouts typically take?

    My programming back then was based around hitting a Variant @8-10 RPE then backing off 15-20% and hitting sets until I got to @8-10 RPE again. I’m gonna do that again for the next few months with each day having their own lift and an opposing lighter Variant. For example:

    Tuesday Heavy OHP Variant/Light Bench
    Wednesday Light Squat/Heavy Deadlift Variant

    Saturday Heavy Squat Variant/Light Deadlift
    Sunday Heavy Bench/Incline Press

    Bench days can go before squat both days If I want and if I’m recovering enough I can add in optional Extra light days for extra arms, upper back, etc.

    Definitely would consider RTS eventually maybe going into a meet.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  24. #264
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Sunday June 28, 2020

    Upper Deload

    Warmup 2 rounds
    Pullapart Red Mini x20
    One Arm Pushdown Red Mini x20

    Flat DB Bench
    *30’s x10
    *40’s x10
    60’s x8
    80’s x8
    90’s x6 (good for these adjustable dumbbells which are much more difficult than set dumbbells)

    Lat Pulldown
    Red Mini 2x25

    Barbell Curl (3 sec negatives)
    45 3x10

    Overhead Pushdown
    Red Mini 2x15

    Plate Bent Over Lateral
    10’s 2x20
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  25. #265
    Registered User musclehead09's Avatar
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    Tuesday June 30, 2020

    Deadlift Day (w/ light squats)

    Pause Squat
    *45x3
    *95x3
    *135x3
    185 5x3

    Stiff Legged Deadlift
    135x6
    225x6
    275x6 @8.5 RPE

    Backoff set
    225x6 (back was so fatigued I cut it here but had more in the tank)

    Barbell Row
    135 2x8

    Walking Lunge (in driveway)
    BWx15 per leg
    BWx10 per leg

    Lying Leg Raise
    BW 3x10

    Calf Raise
    BWx27,15,10 (30 sec rest)


    Everything is still Beltless this cycle. Decent first day after Deload. I may move my bench/OHP days before my squat/DL days not sure yet; but if I do I’d keep Rows with deadlifts and I can do lat work every day as desired.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  26. #266
    Registered User musclehead09's Avatar
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    Wednesday July 1, 2020

    OHP Day (w/ bench accessories)

    OHP
    45x8
    70x4
    95 3x6

    Weighted Push-up
    BW + 40 lb vest x12,10,8

    Skullcrusher
    45 3x10

    Side Raise
    20’s 2x10

    Band Face Pull
    Double Red Mini x20,15,10


    Sluggish from long work day and diet has been off for a couple days. Did some weighted pushups today and they were deceivingly hard. Will be benching on this day starting next week. Carried my Deload somewhat into today for upper body. Going to hit some upper body pull accessories tomorrow as I’m off from work.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  27. #267
    Registered User musclehead09's Avatar
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    Thursday July 2, 2020

    Extra Back/Bis

    Band Pullaparts
    Red Mini 2x10

    Assisted Pull-up
    Monster Mini assistance 2x6

    Band Lat Pulldown
    Double Monster Mini 2x15

    Barbell Curl
    *45x8
    65x6
    80x6
    65x8

    Hammer Curl
    20’s x15,10,8


    Quick 20+ minute session.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  28. #268
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    Saturday July 4, 2020

    Heavy Squat/Light Deadlift Day

    Wenning Warmup 2 rounds
    Lying Leg Curl Monster Mini x20
    Standing Crunch Double Monster Mini x20
    Side to Side Lunge BW x20 (per leg)

    Beltless Pause Squat
    *45x5
    *95x4
    *135x3
    *185x2
    225x1
    255x1
    285x1
    300x1
    315x2 @9 RPE

    Backoff Sets
    250x5 @8-8.5 RPE
    250x5 @8.5-9 RPE

    Sumo RDL
    135x8
    185 3x8

    Bulgarian Split Squat
    21 lb chain 2x10 (felt awesome and sucked at the same time; these always feel like cardio no matter how many reps or how much weight I use)

    Calf Raise
    21 lb chain 2x20
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  29. #269
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    Sunday July 5, 2020

    Heavy Bench Day

    Wenning Warmup 2 rounds
    Pullaparts Red Mini x25
    Pushdown Red Mini x25

    Pause Incline Bench
    *45 3x10
    *95x8
    135x5
    155x5
    175x5 (probably a PR; did 185x6, 205x3 and 225x1 all TnG before but I do t remember my best paused set)

    Backoff sets
    135 3x6 (all @6ish RPE)

    Flat DB Fly
    30’s 2x8, 1x6 (last set shoulder felt weird; haven’t done DB Flys much cuz of that. Might be going too deep when I’ve done them in my garage gym with the Olympic DB handles)

    One Arm Overhead Extension
    30 1x8, 1x6

    Chin-up (strict as possible)
    BWx5,4,3,2

    Incline Rear Lateral
    30’s 3x10

    Alternating DB Curl
    30’s 4x8 (pump city)
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  30. #270
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    Tuesday July 7, 2020

    Light Squat/Heavy Deadlift

    Wenning Warmup 2 rounds
    Standing Crunch Light Band x20
    Seated Leg Curl Light Band x20
    Side to Side Lunge 21 lb chain x20 per leg (massive pump)

    Speed High Bar Pause Squat (Beltless)
    *45x5
    *95x3
    *135x2
    *170x1
    205 5x3 (crisp and fast)

    Beltless Rack Pull (4th pin above crossbar standing on top 2 35’s per foot to make this below knee)
    *135x3
    *185x2
    *225x1
    *275x1
    *315x1
    365x1
    405x1 (probably a Beltless PR!)

    Backoff Set
    315x10 (absolute hell being Beltless)

    Calf Raise
    BWx30,25
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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