Back From The Dead Again; Journey to Strong

[Ladiessman217]

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)

[musclehead09]

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.

[musclehead09]

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

[musclehead09]

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.

[musclehead09]

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

[musclehead09]

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.

[musclehead09]

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.

[musclehead09]

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.

[xRequiem]

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.

[musclehead09]

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.

[musclehead09]

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.

[musclehead09]

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.

[musclehead09]

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

[musclehead09]

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.

[musclehead09]

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.

[musclehead09]

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.

[musclehead09]

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.

[musclehead09]

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

[xRequiem]

Accidentally unsubscribed a while back. Glad to see you're back at it.

[musclehead09]

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.

[musclehead09]

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.

[musclehead09]

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.

[musclehead09]

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

[musclehead09]

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.

[musclehead09]

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.

[musclehead09]

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

[musclehead09]

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.

[musclehead09]

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.

[musclehead09]

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.

[musclehead09]

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.