Back From The Dead Again; Journey to Strong

[musclehead09]

Thursday September 3, 2020

Upper Body Accessory Day

Warmup (circuit)
20 Rear Delt Raises w/ 5 lb plates
20 Rotator Cuff Raises w/ 5 lb plates
20 Band Pullaparts w/ Red Mini
20 Overhead Pullaparts w/ Red Mini
20 Face Pulls w/ Red Mini

Standing Overhead Press
*45 2x5
*65x3
*80x2
95x6 @7-8 RPE

Backoff set
75x8

Neutral Grip Pull-up
BW 2x5

Chest Supported DB Row
*30’s x10
50’s 2x8

Side Raise
20’s 2x12

Barbell Shrug w/ 3 count squeeze
135 2x10

Incline DB Curl
20’s 2x12

One Arm Pushdown w/ 3 count negative
Red Mini 2x10


This was the first time I’ve done a 5th workout in idk how long but it felt awesome. I kept intensity in check and will build volume week to week when I can get this in. The warmup if 100 reps for rear delt/rotator cuff work made my shoulders feel better than they ever have. Hopefully I can keep OHP in on this separate day from my 2 bench days. If I feel achy after awhile I’ll just throw it back on one of my bench days and keep this a chin/row focused day but I think I will be able to keep this up with a good warmup in each workout and keeping intensity in check on 1-2 of my upper body workouts per week.

On another note hitting bis/tris 3x a week now with 1 workout being higher volume and then racking extra sets on at the end of other workouts. Will try to hit side/rear Delts and Lats with this sort of frequency as well as arms and Delts have always been my weak points and i won’t burnout from just getting pump work in on them frequently.

[musclehead09]

Saturday September 5, 2020

Bench Day

Warmup Circuit
Rear Delt Raise 5’s x20
Rotator Cuff 5‘s x20
Lying Side Raise (Rotator Cuff) 5 x20

Pause Bench Press
*45 3x10
*95x8
*135x5
*175x3
*205x1
225x3

Backoff sets
185 2x5

Incline DB Press
*40’s x10
60’s x8
70’s x7

Pec Dec Fly
100x10,8,8

Incline DB Tri Extension
30’s x8,6
25’s 2x8

Side Raise
15’s 2x15

Lat Pulldown
70x20
80x15
90x10

Rear Delt Fly
70 2x15

Plate Loaded Preacher Curl
35x10
45x8

[musclehead09]

Sunday September 6, 2020

Squat Day

Squat (Beltless)
*45x10
*95x8
*135x5
*185x3
*225x2
*265x1
*295x1
315x5 (LOL last week 275 2x5 w/ a belt was just as hard, back in my groove. Only 2 reps away from tying my all time Beltless rep PR at 315. Next week I’ll throw the belt on and go for 8. My best with a belt was 12)

Pause Squat
225x5

High Bar Pause Squat
135x5

DB RDL
45’s x10
55’s 2x8

Leg Extension
100x10
85x10
70x10

Lying Leg Curl
70x15
80x10

Standing Calf Raise
135x15
165x10
195x8
225x8


Swam in the ocean for 2 hours afterwards. Starving now time to eat. Had 2 lbs of shrimp, 2 crab cakes, old bay fries, and macaroni salad last night after 3 pieces of French toast and eggs/bacon so I did have a lot of energy to use even off little sleep.

[musclehead09]

Monday September 7, 2020

Extra Back/Biceps/Core workout

Band pullaparts 50-60 total

Neutral Grip Pull-up
BW 3x5

Deficit Barbell Row (using 25’s)
*45x8
*95x6
145 2x6

Barbell Shrug w/ 3 sec squeeze
145 2x10

Pinwheel Curl
30 3x8

DB Preacher Curl (using incline bench)
20x10,8

Weighted Decline Sit-up
20 2x10

[musclehead09]

Tuesday September 8, 2020

Light Bench Day

Warmup
80 reps of rear delt and rotator cuff work

Feet Up Pause Close Grip Bench
*45x10
*95x8
*135x5
*165x3
185x8 (2 reps more than last week)

Backoff speed sets
135 5x5 (45-60 sec rest)

Bodyweight Dips
BW 3x8 (first time using my Titan fitness dip bars and they felt very stable compared to when I tested them out back in May. Originally got them in 2016)

Band Pushdown
Monster Mini 3x20

Side Raise
20’s x14,12,8 (rep strength finally climbing on these)

Incline Rear Lateral
20’s x15,12,12,10

Barbell Curl
*45x6
*65x6
85x6 (best curl since returning)
45x20


Feeling very good. Hopefully it keeps up and I don’t get derailed again.

[musclehead09]

Wednesday September 9, 2020

Deadlift Day

Pause SSB Squat w/ Chain
*61x5
*61 + 42 lbs chain x5
*111 + 42 lbs chain x3
161 + 42 lbs chain 3x5

Deadlift
*135x5
*225x3
*275x1 (add belt)
*315x1 (add straps)
*345x1
365x5 (strength coming back very nicely now. Best I ever did sumo for reps was 395x4. Best conventional for reps was somewhat stiff Legged during my quad year last winter when I hit 400x3)

Stiff Legged Deficit Deadlift
275 2x5

Stationary Lunge
BW 2x15

One Legged Calf Raise
BWx15,12,10


Great workout. Goal over the next 1-2 months is to hit 365x10.

[musclehead09]

Saturday September 12, 2020

Bench Day (Chest/Shoulders Focused)

Warmup
Rear Delt/Rotator Cuff Work 100 reps

Pause Bench
*45 3x10
*95x8
*135x5
*165x3
*185x1
*205x1
225x3 (ugh)
225x1

Backoff sets
185 3x5

Low Incline DB Press
60’s x15 (loved this set)
60’s x8

Band Fly/Crossover
Monster Minis (Double Looped) 4x12

OHP
*45x5
95x8 (felt good after all the chest work)

Backoff set
75x8

Side Raise
10’s x20,12

Incline Rear Lateral
10’s 3x15

Pushdown
2 monster minis single looped 3x15


No progression on pause bench but great day for accessory work. Shoulders felt good doing all my shoulder work after all my chest work. Also loved using bands in a different way than usual for crossovers and pushdowns today.

2 nights of poor sleep before last night due to work and school but good night last night. Had a bang before this workout but that won’t make up for the 2 bad nights. It’s all good though I’ve been consistently doing better with sleep and lifting for a couple weeks now.

[musclehead09]

Sunday September 13, 2020

Squat Day

Squat
*45x10
*95x8
*135x5
*185x3
*225x2 (add belt)
*265x1
*295x1
315x7

Backoff sets
225 3x5

SSB Bulgarian Split Squat
61 3x10 (murder)

SSB Good Morning
16 2x8

One Legged Calf Raise
BWx18,14,12,10,10


On one hand 315x7 was the same difficulty as 275 for 5’s was 2 weeks ago. On the other hand I got 315x5 without a belt last week. Progress is progress though. Best set with 315 was 12 and I’m inching closer towards that at a lighter Bodyweight.

[musclehead09]

Tuesday September 15, 2020

Light Bench Day

Rear Delt/Rotator Cuff work 50 reps

Feet up Close Grip Bench Press
*45x10
*95x8
*135x5
*165x3
185x8 (last rep cheat)

Backoff sets
135 3x8

OHP
*45x5
*75x3
95x9 (1 more rep than Saturday)


Exhausted so cut it short with no accessories. Poor sleep for 2 nights prior to last night and didn’t get to lift until 9pm tonight. Hopefully better luck with deadlifts tomorrow.

[musclehead09]

Wednesday September 16, 2020

Lower Body (Deadlift Day)

Deadlift
*135 2x5
*185x4
*225x3
*275x2
*315x1 (add belt)
*345x1
365x6 (PR!!!)

Backoff sets
275 3x5

SSB Squat w/ chain (Beltless)
61x5
111 + 42 chain x5
171 + 42 chain 2x5

Calf Raise
BWx30,15,12,10,10,10


Great workout. First time in years doing a squat variant other than Bulgarians after deadlifts. These felt great but of course were harder than doing them as a warmup to deadlifts. I like doing more deadlift specific warmup volume this time. I’ll likely rotate between the two.

[musclehead09]

Friday September 18, 2020

Back/Biceps

Band Lat Pulldown
2 Red Minis x25
2 Monster Minis x25

Pull-up
BW 3x3, 1x4

Incline Chest Sup DB Row
40’s 3x10

Plate Shrug w/ 3 sec hold
45’s 2x10

Face Pull
Monster Mini 2x15

Hammer Curl
40’s 2x6

Band Curl
Monster Mini x30,20,15,15

[musclehead09]

Saturday September 19, 2020

Bench Day

Band Rear Delt & Rotator Cuff work x80 Reps

Pause Bench
*45 3x10
*95x8
*135x5
*175x3
*205x2
225x1
235x2 @10 RPE

Backoff work
185x10
135x20

Bodyweight Dips
BWx10,8

Incline Band Fly
Monster Minis 3x15 (great setup)

Incline DB Tri Extension
25’s x12,10,8

Side Lateral Raise
25’s x12,10,8

Bent Over Lateral
25’s 3x12


Bench felt like garbage today but 235x2 puts me around 250 paused which is where I got back to right before Chron’s. Still far away from my best for reps. Will start rotating movements next week again since I like pushing intensity.

[musclehead09]

Sunday September 20, 2020

Squat Day

Warmup
Leg Curl Light Band 2x25
Static Lunge Stretch 2x 10 sec/8 sec/6 sec
Pull Through Light Band 1x25

Squat w/ wraps
*45 2x5
*95x5
*135x3
*185x2
*225x1
*275x1 (add belt)
*315x1
345x1 (add wraps)
375x1
405x1

Backoff set
315x2 (no wraps)

SSB Bulgarian Split Squat
61 x8,10,12

One Legged Leg Curl
Monster Mini 2x20


Wanted to feel something heavier since last week on squats. Haven’t had 405 on my back since slightly tearing my quad last November. Felt great to do it today even if not bear knee yet. I’m going to avoid caffeine over the next 1-2 weeks to desensitize to it and keep RPE in check. It won’t be a typical Deload as the last couple full deloads I’ve done I came back a lot weaker. It’ll be a slight drop in intensity with maybe half the volume after this coming wednesdays deadlift session.

[musclehead09]

Today are my highest carb days of the week due to legs but I am starting the vertical diet. I’ve seen some good testimonials from people with Chron’s and I have been diagnosed with IBD/Chron’s. Tastes amazing with lean ground beef and salmon being key protein sources plus I love potatoes.

[musclehead09]

Tuesday September 22, 2020

Light Bench Day

Arm Circles - 30 front/30 back
Rear Delt/Rotator Cuff - 30 reps


Feet Up Close Grip Bench
*45x10
*95x6
*135x3
*165x1
185x10 (sweet PR; cheated last rep but glad I got 10 on this harder variant. Paused first and last rep.)

Backoff sets
135 2x10, 1x8

OHP
*45x5
*75x1
95 2x5, 1x7

Incline DB Tri Extension
25’s 1x10, 2x8

Rack Chins (overhand)
BW 1x10, 2x8 (pins @ 12th hole from bottom)

Bent Over Lateral
25’a 3x10

Hammer Curl
25’s x12,10,8


Great workout. Had the most wicked lat pump from rack chins. Looked these up after reviewing Dante Trudel and Layne Norton including them in their old programs. I’m still a lot weaker in my lats than I used to be so regular pullups aren’t getting the job done currently. Will keep doing rack chins as a back width/lat movement and will include regular pullups for strength work. Also glad I got 185x10 on this bench variant. I will start rotating movements out of a pool of 2-3 on Saturdays every 1-3 weeks and I can progress on a movement for reps on this day as I’ve done with this variant. My arrangement of muscle groups will change over time based on how the week is going and how I’m recovering but the goal is around 2x a week for everything still. I may also go to the 3 day rotating PPL around 5x a week as I did great with a 3 day rotation last fall to winter hitting all time rep PRs in squats and sumo + stiff legged DLs.

[musclehead09]

Night time cardio

Walk - 22 minutes

Last night I took a 12-16 minute leisure walk with my kid and then a 16 minute fast and longer walk before bed. Starting tomorrow I’m going to try lifting in the mornings again as I can lift a little later now that I mostly telework during COVID. Then I’ll walk before bed most nights. Will start tracking distance again soon too.

[musclehead09]

Wednesday September 23, 2020

Lower Body (Deadlift Day)

Deadlift
*135x5
*185x3
*225x1
*275x1
*315x1
*345x1
365x5

RDL
225x10

SSB Hatfield Squat
*61x5
*151x5
201 3x8 (ATG deep squats felt good)

Calf Raise
BW 3x20, 2x15, 1x10


Good first AM workout. 1 rep off last week for deadlifts but being my first AM session and being in my 4th week I’ll take this. I will rotate a pool of 2-3 movements for deadlifts to continue progress as I always do great with that as I put previously.

[musclehead09]

PM Cardio - Walk 23:30

[musclehead09]

September 24, 2020

PM Cardio
Walk 20:40

[musclehead09]

Saturday September 26, 2020

Bench/Push Day

Warmup
Band work 30 reps,
5 lb plate rotator/rear delt work 20 reps

Low Incline Bench
*45 2x10
*95x8
*135x6
*155x4
*175x1
185x3

Backoff set
135x12

Flat DB Bench
*60’s x6
*80’s x4
90’s x5
70’s x10

Incline Chain Fly
21’s 2x10

One Arm Side Raise
20x15,10,8

JM Press
45x20,15,10

Pinwheel Curl
20x20,12

[musclehead09]

PM Cardio

Walk 21:36

I jogged for over a minute because I felt so good. I feel like I haven’t lost much of the aerobic capacity I built earlier this year but I’m focused on muscle and strength right now so I will just continue to walk for now.

[Anthony21]

What's up buddy! Just returning the favor and subbing to your training log.

What program are you running?

[musclehead09]

What's up buddy! Just returning the favor and subbing to your training log.

What program are you running?

Thanks dude! Reps again on spread.

From May to July I regained a lot of strength through conjugate style training tailored to raw lifting. Chron’s disease/IBD hit me hard so after that I was running a linear progression for 6 weeks until I stalled out. Switched to some intuitive/adhoc style training which got my squat and deadlift back up again over the past 4 weeks.

I favor variation like Greg Nuckols had for many years. Picking a pool of variations close to the big 3 and hitting rep PRs on them in the 1-10 rep range where everything is hit around twice a week. For the most part I rotate through U/L and PPL setups using this progression scheme.

[musclehead09]

Sunday September 27, 2020

Squat/Leg Day

Warmup Walk - 22:08

Lying DB Leg Curl
30x8 (hard setup so only 1 set here)

SSB Squat w/ chain
*61x6 (no chain)
*61 + 42 chain x5
*111 + 42 chain x5
*151 + 42 chain x5
181 + 42 chain x5
206 + 42 chain x5 (add belt)
226 + 42 chain x6 (PR on this variant)

5 min rest

Widowmaker Backoff set
161 + 42 chain x20 (almost puked)

Walking Lunge
BWx30,20 (or 15,10 per leg)

DB RDL
60’s 2x10

Calf Raise (5 sec hold top and bottom + 5 sec negative)
BW + 40 lb vest x15
BW x15

Decline Sit-up (3 to 5 sec negative)
BW 2x10

[Anthony21]

I need to start incorporating my SSB into training. I'll either use it for my main squat movement or use it for supplemental work.

Good training session bro.

[musclehead09]

I need to start incorporating my SSB into training. I'll either use it for my main squat movement or use it for supplemental work.

Good training session bro.

Thanks man. Yeah I really suck at SSB squats so I keep them in my program as one of the key variants. My best raw double without wraps was 385 and with wraps my best triple was 415. With the SSB I only hit 340x2 and 320x3 I believe. Definitely a good builder in the higher rep ranges though too.

[musclehead09]

Monday September 28, 2020

Cardio
Slow Walk 32+ minutes

[Anthony21]

Thanks man. Yeah I really suck at SSB squats so I keep them in my program as one of the key variants. My best raw double without wraps was 385 and with wraps my best triple was 415. With the SSB I only hit 340x2 and 320x3 I believe. Definitely a good builder in the higher rep ranges though too.

That's some good work with the SSB man.

[musclehead09]

That's some good work with the SSB man.

Thank you! I’d love to hit 3 plates on it for 12 reps to tie my old best of 3 plates on an Olympic bar for 12. It would weigh more too but is a goal of mine for the upper rep ranges.

[musclehead09]

Tuesday September 29, 2020

Pull Day (Back/Biceps)

Band work 50 reps

Barbell Row
*45 2x10
*95x8
*135x6
150x6
165x6

Backoff set
135x10

Rack Chin
BW 2x8
BWx8 + 4 + 2 (rest pause)

Deadstop One Arm DB Row
60 3x10

Barbell Shrug w/ 3 second hold
135 2x10

Barbell Curl w/ 3-4 second negative
*45x8
*60x6
75x8 + 3 + 1 (Rest Pause)

Incline DB Curl
20’s 3x8


This session was brutal. Haven’t done rest pause training in years. Now that I’m stronger it should be more effective at building/maintaining muscle. The key is to beat the log book and PR. I will have 3 key movements for the rest pause work just like I do for my big lifts to PR on.

Funny thing is my triceps looked pretty good today after this session but my back and biceps are absolutely trashed tonight. Unfortunately my row strength is trash compared to before. My best row was around 225x6. Got a long way to go but I did that on a similar 3 day rotation last fall doing 3 on 1-2 off whereas now I’m training 5 days per week so everything is guaranteed to be hit every 3-5 days allowing ample recovery while maintaining high intensity and moderate frequency + volume.