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  1. #271
    Registered User Ladiessman217's Avatar
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    Age: 50
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    Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500)
    Ladiessman217 is offline
    Quick tip as I see you want to build functional fitness. (Cardio vascular performance)

    Doing only jogging or biking won't work. You will have to incorporate many different things and do them all.

    Jogging / sprints and intervalls (hill sprints)

    Heavy cardio work on indoor bike with resistance (intervalls) also of course long cardio work with low intensity on bike or even air bike

    Air bike intervalls / versa climber intervalls (craziest machine to build performance)

    Less pause, less rest between lifting heavy (not max)


    * Strength work / full body

    Weighted chin and pull ups are dope you may want to incorporate them too
    Weighted dips
    Front squats (crazy good)
    Power cleans (advanced)
    Hang cleans, snatches etc.

    And never forget the no 1 : kettlebells (do whatever you can and go from there)
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  2. #272
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Thursday July 9, 2020

    Light Bench Day

    Warmup
    Pullaparts Red Mini 3x10-20

    DE Bench w/ bands
    *45 + Double Red Minis 3x3 (normal/close/wide)
    *95 + Double Red Minis x3 (normal)
    115 + Double Red Minis 9x3 (3 sets normal, 3 sets close, 3 sets wide)

    Seated OHP (crappy bench for seated OHP)
    *45x8
    65x8
    80x8 (incredible hard on this adjustable bench, bench goes above head when seated)

    Incline DB Triceps Extension
    20’s 2x15, 2x10 (good burn)

    Yates Row
    *45x8
    *95x8
    135x8
    170x6

    Side Raise
    20’s x12,10,8

    Face Pull
    Red Mini x15,15,20

    Barbell Curl
    45x15,15,10


    Sleep has been garbage this week but still making sure to get workouts in.
    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. #273
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000)
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    Saturday July 11, 2020

    Heavy Squat Day

    Warmup - Foam Roll + Lunge Stretching

    Beltless Squat
    *45 2x5
    *95x5
    *135x4
    *185x3
    *225x2
    *275x1
    *300x1
    315x5 (2 reps shy of tying old Beltless PR)

    Backoff sets
    250 3x5

    Good Morning
    135 3x6

    Bulgarian Split Squat
    20 lb dumbbells 1x8

    Calf Raise
    21 lb chain x30,20,12

    Decline Sit-up
    BW 3x12
    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

  4. #274
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Sunday July 12, 2020

    Heavy Bench Day

    Warmup
    Pullaparts Red Mini (10 overhand, 10 overhead, 10 underhand)
    Pushdown Red Mini (10 high, 10 medium, 10 low)

    Semi Close Grip Floor Press
    *45 2x10
    *95x5
    *135x3
    *160x3
    *185x2
    210x1
    225x2
    225x3 (I think this ties an old PR at 225 but I did do 220x5 earlier this year before it took time to build my home gym. Always worse at Floor Press than Bench)

    Backoff sets
    185x4
    185x5

    Incline DB Bench
    *50’s x8
    75’s x8 (PR w/ adjustable dumbbells)
    75’s x6

    Flat Chain Flys
    21 lb chains 3x12 (first time doing them felt great; way better on shoulders than the adjustable dumbbells)

    Chin-up
    BW 2x5, 1x3

    Barbell Curl
    *45x8
    60x6
    75 2x6

    Incline Plate Curl
    25’s 2x8


    Very Josh Bryantish feel to this workout today with more chest and biceps work for a Bench day. Loved it honestly.
    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. #275
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000)
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    Wednesday July 15, 2020

    Light Squat/Heavy Deadlift

    Wenning Warmup 2 rounds
    Band Good Morning Monster Mini x20
    Side Bend 10 lbs x15
    One Leg Calf Raise 21 lb chain x10

    Speed High Bar Pause Squat
    *45x5
    *95x4
    *135x3
    *185x2
    225 6x2

    Reverse Band Deadlift (Beltless)
    *135x3
    *225x3
    *275x3
    *315x2
    *365x1
    405x3 (set PR)

    Backoff set
    315x12 (set PR)

    Stationary Lunge
    21 lb chain x12
    BW only 2x12
    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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  6. #276
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
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    musclehead09 is offline
    So I had a brutal case of colitis starting last Wednesday night right after my deadlift session then went to urgent care and the ER Thursday Evening. Fever got to 104 and had severe stomach pains. Heart rate was also 140 at one point. Scary crap. Finally doing better. Weighing 182 as of yesterday. Going to try to stick around this weight actually and I’m going to run Linear Periodization cycling down from 10’s, 8’s, 5-6’s, 3’s and 2’s.
    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. #277
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
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    Saturday July 25, 2020

    Week 1 Day 1
    Bench Day

    Warmup
    Pullaparts Red Mini (50 total)
    Pushdowns Red Mini (20 total)

    Pause Bench
    *45 3x10
    *95x8
    *135x5
    *155x3
    175 2x10 (first set @8 RPE, 2nd set @10 RPE with cheating on last rep. Only 2 Mins rest between sets. Strength definitely down)

    Wide Grip Pause Bench
    145x10 (@10 RPE... dang)

    Incline Pause Bench
    115x8 (@10 RPE... wheww)

    Flat Chain Fly
    21 lb chains 2x8

    Kaz Press
    45 3x10

    Side Raise
    10’s 2x20

    Bent Over Lateral
    10’s 2x20


    Bad start but that’s okay. Last linear meet prep I hit Rep PR’s one week with Backoff sets taking 20-25% off until the backoffs were @9 RPE. Opposite weeks I hit straight sets @7-8 RPE with a repout on final set. Started off different here but will examine how the rest of the week goes.
    Last edited by musclehead09; 07-26-2020 at 10:42 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

  8. #278
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Sunday July 26, 2020

    Week 1 Day 2
    Squat Day

    Warmup
    Lunge Stretch 3x8 seconds per leg
    Leg Circles 1x10 out, 1x10 in per leg

    Squat (Beltless)
    *45x10
    *95x5
    *135x3
    *165x1
    195 2x10 (both around RPE 7-8 but conditioning was terrible)

    Backoff set
    155x10

    Stiff Leg Deadlift
    135 2x10

    Decline Sit-up
    BW 3x10

    Calf Raise
    BWx25,20,15


    Work capacity is out the window but it’ll come back quick. Have a sore throat now but no fever or any other symptoms. Will monitor closely. Tested negative for COVID earlier this week after being diagnosed with colitis.
    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. #279
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
    Posts: 5,933
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    xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000)
    xRequiem is offline
    Glad to hear you recovered and back in the gym. Have fun with the LP. Part of me always missed it. It's very nostalgic haha.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  10. #280
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    musclehead09 is offline
    Originally Posted by xRequiem View Post
    Glad to hear you recovered and back in the gym. Have fun with the LP. Part of me always missed it. It's very nostalgic haha.
    Thanks dude! For sure. My last meet prep I ran LP with rep PR's one week at high RPE followed by straight sets the following week with last set AMRAP to regulate fatigue. It was awesome; I made massive squat gains on that. I will say I hate the typical beginner Linear Progression programs like SS or SL 5x5 though lol. I ran SS and GSLP for a very long time as a beginner from 2011 to 2012 and kept stalling at the same points. Linear Periodization like the old school greats however (Ed Coan/Bill Kazmaier) is very fun. This time I'm not going to hit AMRAP's every week, rather focus on volume at each phase cycling 2-4 weeks of 10's, 8's, 5's, 3's and 2's.
    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. #281
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Still been sick and haven’t been able to eat properly. This morning is the first morning I feel 100% (I think) anyway hit a tiny back/biceps workout this past Tuesday just 2-3x10-15 on rows, shrugs and curls plus 3x3 on pull-ups.

    Today though I did bench/push.

    Saturday August 1, 2020
    Bench Day

    Bench Press
    *45x10
    *95x8
    *135x5
    *160x3
    *185x1
    185x10 (pause first and last rep) @10 RPE

    Wide Grip Bench
    145 2x10

    Incline DB Press
    60’s x8,6

    Flat Chain Fly
    21 lb chains 3x8 (great burn)

    Kaz Press
    55 3x10

    Rear Delt Raise
    10 lb plates 3x25 (burn)


    Definitely saddening the drop in strength but it should come back quick as usual.
    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. #282
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Sunday August 2, 2020 (Week 2 Day 2)

    Squat Day

    Squat
    *45 2x5
    *95x5
    *135x3
    *185x1
    *210x1
    210x8
    225x8

    Backoff sets
    185 2x8

    RDL
    155 3x8

    Walking Lunge
    BW 2x30 (15 per leg)

    Calf Raise
    BW 3x30

    Decline Sit-up
    BW 3x12


    Great workout. Work capacity is still garbage but feel like I will get in my groove over the next couple weeks. Will add 15 lbs next week and the week after before a Deload so I’ll have 4 weeks in the 6-10 rep range.

    Following the Deload I will add a belt back to my training and add 30 lbs. I will progress for 5 weeks at 15 lbs per week for 5’s before another Deload. After the 2nd Deload I will then add wraps and another 30 lbs and progress for 4 weeks at 15 lbs per week for 3’s with the final week being 2’s. Goal is to peak out at 425x2 in wraps on October 31 before a meet or mock meet on November 14.

    Highlights of the cycle are planned to be 350x5 in a belt on week 10, 410x3 on week 14 in wraps and 425x2 on week 15 if all goes according to plan. My best 3RM previously was 415x3. That was pointing to a 450 squat at my last meet but I ended up getting 1-2 hours of sleep the night before that meet due to nerves and working all night so I only squatted 425 in the meet. I hit 445 months later during conjugate style training.

    Just hope I don’t get sick again because that derailed me these first couple weeks but I’m confident I can gain momentum heading into my 5 week wave of 5’s starting week 6.

    Okay sorry for the book! But feeling 100% today for the first time in weeks so I’m excited about training.
    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. #283
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Wednesday August 5, 2020

    Light Bench Day

    Close Grip Bench w/ chain
    *45 + 42 lbs chain 2x5
    *95 + 42 lbs chain x5
    135 + 42 lbs chain 2x5, 1x10

    Arnold Press
    30’s 3x10

    Barbell Overhead Tri Ext
    45 3x10

    Chain Side Raise
    21 lbs 2x6
    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. #284
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000)
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    Thursday August 6th, 2020

    Week 3 Day 4
    Deadlift Day

    Warmup 1 round
    Side to Side Lunge BWx20
    Side Bend 10x20
    One Legged Calf Raise BWx12

    Deadlift
    *135x8
    *185x5
    *225x2
    245 2x10

    Pull-up
    BW 2x5

    Barbell Row
    135 2x8


    Horrid sleep all week. Full time work working overtime and full time school while trying to maintain a family life is wrecking havoc on my sleep and has been for awhile. Hope to get it back on track.
    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. #285
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Saturday August 8, 2020

    Week 3 Day 1
    Bench Day

    Band Pullaparts 30-50

    Bench Press
    *45 3x10
    *95x5
    *135x3
    *175x2
    205x1 (overwarmup single)
    225x1 (overwarmup single @8.5 - 9 RPE)

    Work Set
    190x8 (pause first and last rep)

    Wide Grip Bench
    150 2x8

    Incline Bench
    120 3x8 (pause first and last rep)

    Flat Chain Fly
    21’s 3x10

    Barbell Curl
    *45x8
    65 3x8

    Hammer Curl
    30’s 2x8

    Incline DB Curl
    20’s 2x8


    11ish hours of sleep finally. Hopefully I can start getting 7-8 hours on avg but we will see. Took some preworkout today; will only take half a scoop on weekend workouts except for the week before a Deload.

    On December 31, 2019 I hit 225x10 on Bench as my best rep PR in the 8+ range. Got a ways to go but hopefully I’ll continue to progress. One more week of 8’s before I get into 5’s.
    Last edited by musclehead09; 08-08-2020 at 10:52 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

  16. #286
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Sunday August 9, 2020

    Week 3 Day 2
    Squat Day

    Squat (Beltless)
    *45x10
    *95x8
    *135x5
    *175x3
    *205x2
    *225x1
    *240x1
    240 2x8 (good sets)

    High Bar Squat (Backoff sets)
    190 2x8 (great quad destroyer)

    Bulgarian Split Squat
    20’s 2x10 (heart rate got up near 180)

    RDL
    *135x5
    170 2x8

    Suspended Leg Curl
    Monster Mini 2x20 (best Leg Curl variant w/ bands)

    Calf Raise
    21 lb chain 3x16

    Decline Sit-up
    BW 2x15


    Phenomenal workout. First one I can say that about since coming back from colitis. This was one of the hardest workouts I’ve done in the past year and a half.

    Next week is my last week of 8’s and for squats I’m doing 255x8. After that will be a Deload followed by 5’s where I’ll add a belt and increase weight the first Week by 30 lbs instead of 15 lbs since a belt adds 10% for me.

    On another note I’m getting checked for Chron’s disease on Friday. Reading I shouldn’t lift for 48 hours post check but I’ll ask the specialist if I could lift on Saturday if I feel fine.
    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. #287
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Tuesday August 11, 2020

    Week 3 Day 3
    Light Bench Day

    Close Grip Bench Press
    *45x10
    *95x8
    *135x5
    155 3x8

    OHP
    *45x5
    *65x3
    80x8
    85x8

    Backoff set
    65x8

    Lying DB Tri Extension
    20’s 3x10

    Band Pushdown
    Red Mini 2x15

    Side Raise
    20’s 3x8

    Bent Over Lateral
    20’s 3x10


    Good light workout. Boring but good.
    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

  18. #288
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
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    Wednesday August 12, 2020

    Deadlift Day

    Warmup 1 round
    Side to Side Lunge x10 per leg
    Suspended One Legged Leg Curl Red Mini x10

    SSB Squat
    *61x5
    *111x5
    151 3x5

    Deadlift
    *135x5
    *185x3
    *225x1
    260 2x8

    Barbell Row
    135 2x8

    Neutral Pull-up
    BW 2x5

    Barbell Shrug
    135 3x10

    One Legged Calf Raise
    21 lb chain 3x10

    Side Bend
    25 2x8
    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. #289
    Registered User xRequiem's Avatar
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    Accidentally unsubscribed a while back. Glad to see you're back at it.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  20. #290
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    musclehead09 is offline
    Originally Posted by xRequiem View Post
    Accidentally unsubscribed a while back. Glad to see you're back at it.
    Thanks! Strength took a dive as usual with sicknesses or layoffs but building the base has been nice with Hypertrophy work. Entering my 4th week today. Learned I may have Chron’s Disease so hopefully I can prevent further nasty flare ups.

    Looks like you’ve been getting crazy strong which is awesome.
    Last edited by musclehead09; 08-15-2020 at 11:34 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

  21. #291
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Saturday August 15, 2020

    Week 4 Day 1
    Bench Day

    Warmup 1 round
    Pullaparts Red Mini x 30 (overhand, overhead, underhand)
    One Arm Pushdown Red Mini x10

    Comp Bench Press
    *45x10
    *95x8
    *135x5
    *165x3
    *195x1
    195x8

    Wide Grip Bench Press
    155 2x8

    Incline Bench Press
    125 3x8

    Flat Chain Fly
    21’s 4x12 (great burn)

    Barbell Curl
    *45x8
    70 2x8

    Hammer Curl
    30’s 3x8

    Incline DB Curl
    20’s 3x8


    Decent day. Hard to see I’m down 2 reps with 195 from before I got sick and hit 225x10 Bench in December. But it’ll come back. Good pumps in this final week of my Hypertrophy phase. Deload next week before I start my 5’s phase.

    With that said I had a colonoscopy yesterday; doc thinks I have Chron’s. Lots of inflammation. I’m also down to 180 now. Hopefully I can prevent further flare ups.
    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. #292
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Sunday August 16, 2020

    Week 4 Day 2
    Squat Day

    Warmup 3 rounds
    Suspended Leg Curl Monster Mini x20
    Calf Raise 21 lb chain x20

    Squat (Beltless)
    *45x8
    *95x5
    *135x3
    *185x2
    *220x1
    *255x1
    290x1 (Overwarmup single)

    Top Work Set
    255x8

    Backoff Set
    230x8

    High Bar Squat (Narrow)
    205x8

    RDL
    *135x5
    185 3x8

    Stationary Lunge
    42 lbs in chain x8
    21 lbs in chain 2x12

    Decline Sit-up
    BW 3x15


    Good workout. Time for my Deload after 2 mid week 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

  23. #293
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Tuesday August 18, 2020

    Week 4 Day 3
    Light Bench Day

    Warmup
    Pullaparts - 50 total

    Close Grip Bench Press
    *45x10
    *95x8
    *135x5
    165 3x8

    OHP
    *45x5
    *70x3
    90 2x8

    Backoff set
    70x8

    Incline DB Tri Extension
    25’s 3x8

    Pushdown
    Red Mini 4x10 (Choked up high on band)

    One Arm Side Raise
    20 3x10 (good burn)

    Incline Rear Lateral
    25’s 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

  24. #294
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Friday August 21, 2020

    Week 4 Day 4 (last workout Beltless)
    Deadlift Day

    SSB Squat
    *61 2x5
    *111x5
    161 4x5

    Deadlift
    *135x5
    *185x3
    *225x1
    275x8

    Deficit Deadlift (1.5” Deficit)
    225x8

    Deficit Barbell Row
    135 2x8

    Dead Stop Pull-up
    BW 3x5

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

    One Legged Calf Raise
    BW 2x12


    Late week makeup workout. Work was brutal this week so couldn’t hit this until today. Only 4 hours of sleep but everything was smooth and I’d say lower RPE today. Heading into my Deload week after today.
    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. #295
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Sunday August 24, 2020

    Week 5 Day 1
    Bench Day (Deload)

    Flat DB Bench
    30’s x10
    50’s x8
    70’s x5
    85’s x3
    95’s x0 (wow; Chron’s hit me hard but also haven’t dumbbell benched much since starting this linear cycle)

    Backoff sets
    60’s 2x8

    Incline DB Fly
    20’s 2x12

    Band Pushdown
    Red Mini 3x15

    Barbell Curl
    45x8
    65 2x6

    Incline DB Curl
    20’s 2x8


    I liked dumbbell benching in Deload weeks when running my conjugate method. Figured I would do that during my first Deload if this linear cycle but when I get close to peaking the next Deload will be with a barbell. This does suck my last conjugate Deload I hit an easy set of 90’s for 6 on dumbbell bench but my Chron’s flare annihilated me and I haven’t dumbbell benched all but once since starting this cycle. It’s alright I’m halving volume this week. I’m a day late On my training schedule from last week but I’ll go into my next block of 5’s starting Saturday.
    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. #296
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Monday August 24, 2020

    Week 5 Day 2
    Squat Day (Deload)

    Pause Squat
    *45x5
    *95x3
    *135x1
    185 3x5

    Cut it short. It’s a Deload and Felt like absolute trash.



    Wednesday August 26, 2020

    Week 5 Day 3
    Light Bench Day (Deload)

    Pause Feet Up Close Grip Bench
    *45x10
    *95x8
    145 2x5 (left elbow felt bleh)

    Pause Feet Up Bench Press
    145x5

    Pause Bench
    145x5 (these were super fast; funny how much harder feet up are they’re more difficult than floor pressing probably)

    One Arm DB OHP
    20 2x10

    Overhead Band Pushdown
    Red Mini 2x12
    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. #297
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Saturday August 29, 2020

    Week 6 Day 1
    Bench Day

    Band Pullaparts - 30 total

    Pause Bench
    *45x10
    *95x8
    *135x5
    *170x3
    *200x1
    200 2x5 (first set @8-9; second set @10)

    Wide Grip Pause Bench
    165 2x5 (easy)

    Incline Bench Press
    135 3x5 (easy)

    Decline DB Fly
    30’s 2x8 (hate Olympic DB Handles for flys; shoulders felt weird every time which is why I used chains first 4 weeks)

    One Arm Band Pushdown
    Red Mini 3x20

    Barbell Curl
    75 3x6

    Seated DB Curl
    30’s x8
    30’s x6

    Spider Curl
    20’s 2x10


    Decent workout. If I stall out on bench I will stick with a given weight that I can’t hit 5 on and continue hitting it until I get 10 reps which is what I did with 225 to get from 6 to 10 last December. Saw Greg Nuckols has been doing this with 315 recently and now 365. If this happens it means I won’t finish the linear cycle but we shall see.

    Arms looking better every week.
    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

  28. #298
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000)
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    Sunday August 30, 2020

    Week 6 Day 2
    Squat Day

    Warmup 2 rounds
    Unilateral Seated Leg Curl Monster Mini x20
    Unilateral Calf Raise BWx20

    Squat
    *45 2x5
    *135x4
    *185x3
    *225x2 (add belt)
    *250x1
    275 2x5 (this was horrible)

    Pause Squat
    225 2x5

    Weighted Decline Sit-up
    20 lbs 2x8


    Horrendous workout. I was hitting 315x5 beltless squat before my Chron’s flare. 275x5 with a belt was just as hard today on each set. I’m going to do what I did with my Bench last December. Stick at a certain weight until I can hit 10 reps then move up. May do that mid week and hit max effort 1-5 rep maxes on variations on The weekend. Not entirely sure yet.
    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

  29. #299
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Tuesday September 1, 2020

    Light Bench Day

    Pause Feet Up Close Grip Bench
    *45x10
    *95x8
    *135x6
    *160x4
    *185x2
    185x6

    Backoff sets
    135 3x8

    Overhead Band Pushdown (Neutral Grip)
    Red Mini x20,15,12

    Chin-up
    BW 3x5

    Barbell Curl
    *45x6
    65x6
    85x6 (good progress; completely @10 RPE tho)

    Backoff set
    65x8

    Pinwheel Hammer Curl
    20x15,12,10 (good pump)

    Face Pull
    Red Mini 2x20


    Going to stick with 3 week cycles of a particular variant on a 4-5 day per week schedule hitting every muscle at least twice like usual and increase reps with a particular weight week to week for some of the days (like today). Starting off with variants I suck at. May add/subtract weeks and/or weight based on how I feel.
    Last edited by musclehead09; 09-01-2020 at 04:03 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

  30. #300
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,291
    Rep Power: 1528
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    Wednesday September 2, 2020

    Lower Body (Deadlift Focused)

    Pause SSB Squat w/ chain
    *61 w/o chain x5
    *61 + 42 lbs in chain x3
    *111 + 42 lbs in chain x3
    151 + 42 lbs in chain 3x5 (felt great)

    Conventional Deadlift
    *135x8
    *225x5
    *275x1
    *295x1 (add belt)
    315x10 (PR; lol)

    Deficit SLDL (Beltless)
    225x8

    Bulgarian Split Squat
    30’s 2x8

    Unilateral Calf Raise
    BW 3x10

    Side Bend
    30 3x10


    Best workout since recovering from Chron’s. Seems my squat and bench suffered but deadlift did not. I’ve been capable of doing 315x10 off and on for years probably but never tried it as I stayed under 8 reps most of the time. I’ve gone up to 315x8 multiple times on conventional and RDLs, 315x15 on block pulls and rack pulls, and even 315x12 on low bar squats but didn’t attempt this previously even when I was pulling 435.

    Anyway very happy with this workout. Also liked the squat variant I used as a “warmup” to deadlifts.
    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

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