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  1. #91
    Registered User musclehead09's Avatar
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    Thursday September 26, 2019

    Back & Shoulders

    Yates Row
    *45x10
    *95x6
    *135x6
    *165x6
    *185x6
    205x5
    225x6 (massive PR)

    Assisted Neutral Grip Pull-up
    55 lbs assistance x10
    40 lbs assistance x8
    25 lbs assistance x6
    85 lbs assistance x12 (burn!)

    HS One Arm Low Row
    *45x8
    *70x8
    100x8 (PR)
    115x8 (massive PR)

    Face Pull (from Cable Row)
    45 3x12

    Seated DB Shoulder Press
    *40’s x8
    50’s x8
    60’s x8 (PR or tied old PR)

    Side Raise
    25’s x8
    35’s x7 (huge PR)
    20’s x12

    Rear Delt Fly
    100x15,12,10

    Smith Shrug
    135x10
    185x15
    185x12
    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. #92
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Saturday September 28, 2019

    Chest & Arms

    Flat Pause Bench
    *45 2x5
    *135x3
    *185x1
    *205x1
    *225x1
    245x1
    265x1 (May have had some assistance from spotter; 10 lbs off old competition PR)

    Backoff TnG Bench
    225x6

    Incline HS Press
    *90x8
    140x8
    180x6
    (This is a different HS Machine than I usually use, felt heavier)

    Pec Deck Fly
    110x8
    90x8

    Superset
    Skullcrusher 40x12, 60x8, 80x7 (PR)
    EZ Bar Curl 40x12, 60x8, 80x8

    Superset
    Rope Pushdown 4 plates x15, 5 plates x10
    Machine Preacher Curl 40x15, 50x8

    Superset
    DB Reverse Wrist Curl 20’s 2x10
    DB Wrist Curl 20’s 2x10

    Standing Calf Raise
    100x12
    120x8
    140x6
    80x15


    Definitely got overconfident as I had a fantastic night of sleep and felt energized. Also drank a bang energy with a large lunch. With that 265 for pause Bench is a little disappointing, but I’ve been training with high intensity sets to failure. I’m sure if I taper I could peak and hit something bigger. But this is just my ego getting in the way. 1RM strength isn’t the goal right now. Higher rep PRs are and I’ve been hitting them frequently on many movements. This will translate to increased strength on the big 3 whenever I decide to switch Focus back to them. Plus 225x6 Bench is close to my old PR of 7 reps so I’m happy about that.
    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

  3. #93
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Sunday September 29, 2019

    Legs

    Donkey Calf Raise
    80x12
    100x10
    120x10
    140x8
    (All PRs since this is the first time doing these first; and only third time doing them)

    Seated Calf Raise
    45x15
    70x12
    90x10
    (Focused on slowing the reps down)

    Stiff Leg Deadlifts (w/ 25’s)
    *95x5
    *145x5
    *195x5
    *245x5
    295x5
    350x5 (PR)

    Seated Leg Curl
    70x10
    90x8
    110x6 + 6 sec iso hole + 6 partials (PR)

    Leg Extension
    *90x10
    *110x10
    130x10
    150x8
    Dropset 170x8 + 90x12
    (Focused on squeezing/holding at top of each rep)

    Smith Front Squat (Deep ATG)
    *135x6
    185x6
    205x5

    Walking Lunges
    BWx30 (15 per leg)
    BWx20 (10 per leg)


    Hard workout, finished at 1 hour on the dot on the final step of lunges. Top set of stiff legs was very difficult. Leg curls and extensions were beyond failure. Great PRs. Feeling a small taper coming in the next couple weeks. I think I’ll be able to keep my foot on the gas for a couple more cycles through this 3 day rotation.
    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. #94
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Monday September 30, 2019

    Back & Shoulders

    Machine T-Bar Row
    *1 plate x8
    *2 plates x8
    2 plates + 25 x8
    3 plates x8 PR
    2 plates x12

    Neutral Grip Pulldown
    75x12
    105x8
    135x6

    One Arm Cable Row
    45 2x10

    Straight Arm Cable Pulldown
    40x8
    30x12

    Seated DB Shoulder Press
    *35’s x8
    *45’s x6
    *55’s x4
    65’s x6 PR

    Seated Side Lateral
    20’s x10
    20’s x8

    Bent Over Lateral
    35’s 2x10
    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. #95
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
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    Digging the volume. When you going to ramp things up again?
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  6. #96
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Digging the volume. When you going to ramp things up again?
    Thanks! I’m starting to feel a little worn down so I’m going to try to hit 2 more 3 day rotations between Wednesday and Tuesday next week; then take 3 days off and then start hitting 3-5’s the big lifts and their variants while still maintaining higher volume on accessories. Do that for 5-6 weeks and Deload again then ramp up to singles most likely. I finally got my diet together so we’ll see how I do with it.
    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. #97
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Wednesday October 2, 2019

    Chest & Arms

    Low Incline DB Bench
    *40’s x10
    *55’s x8
    *70’s x6
    85’s x9 (gigantic PR)

    Free Motion Seated Cable Fly
    40x12
    50x10
    60x8
    (PRs for this devilish free motion machine)

    Dips
    BWx10,8,8 (haven’t done this many in a long time with dips placed 3rd in a workout)

    DB Overhead Extension
    *60x8
    70x8
    80x8 (PR or ties an old PR)

    Long Rope Pushdown
    5 plates x10
    4 plates x10
    3 plates x10

    Barbell Curl
    *40x5
    *60x5
    80x5
    90x5

    Machine Preacher Curl
    50x10
    60x10 (burn!)

    Free Motion Cable Curl
    40 2x8
    Last edited by musclehead09; 10-02-2019 at 04:50 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

  8. #98
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Friday October 4, 2019

    Legs

    Squat w/ wraps
    *45x10
    *135x8
    *225x6
    *275x3
    *315x1
    350x8 w/ wraps (PR)

    Backoff set no wraps
    225x15

    Seated Leg Curl
    90x8
    115x8 (PR)
    125x6 (PR; last rep kind of a partial)

    Leg Extension
    130 3x10

    Donkey Calf Raise
    100x15,12,10,8,8,8


    Very hard but simple workout. Got a 3 hour nap from exhaustion yesterday but then only slept 5 hours last night. Got a couple grilled chicken egg white sandwiches from chick fil a and drank some caffeine; decided to lift early morning today and glad I did.
    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. #99
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,096
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    Saturday October 5, 2019

    Push Day

    Flat DB Bench Press
    *35’s x10
    *50’s x8
    *70’s x5
    *85’s x3
    100’s x7 (PR!!!)

    Decline HS Bench Press
    *1 plate x8
    *1 plate + 25 x8
    *2 plates x8
    2 plates + 25 x8
    3 plates x8 (PR; guessing 270-315 as Idk how much machine weighs)

    HS Shoulder Press
    1 plate x8
    1 plate + 25 x6

    One Arm Side Raise
    20x10
    25x8

    Rear Delt Fly
    100x12
    115x10 (PR)
    130x8 (PR)

    Fat Bar Pushdown
    5 plates x10
    6 plates x10
    7 plates x10

    One Arm Reverse Pushdown
    3 plates x12 (crazy pump)
    2 plates x15 (nasty pump)


    Got ahead of myself and switched the schedule to do all pushing today due to how good I felt from sleep and caffeine even though I haven’t ate much today as I focused on school work all morning and early afternoon. Glad I did as I’m ecstatic I pushed past my dumbbell Bench PR. With more food maybe I would’ve had another rep but I’ll take this! May stick with my old 3 day rotation for a little bit (Legs Push Pull in any order) to prevent overlap between upper body muscles as I could tell my shoulders were getting worn out from pressing every other day or so.
    Last edited by musclehead09; 10-05-2019 at 05:52 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

  10. #100
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,096
    Rep Power: 1008
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    Sunday October 6, 2019

    Pull Day

    Deadlift
    *135 2x3
    *225x1
    *315x1
    345x1
    385x3

    Yates Row
    135x6
    185x6
    235x5 (Cheated)

    Nautilus Lat Pulldown
    *90x10
    *140x8
    190 2x8

    One Arm Cybex Row
    *70x10
    95x10
    120x10

    Seated DB Shrug
    40’s x15,12,10

    Freemotion Cable Curl
    40x15,10


    Mainly deadlifted since I didn’t do stiff legs on Friday as squats were hard. I typically deadlift with legs and the past month it’s been all stiff leg: Being that this was late night with no caffeine and I haven’t pulled from the floor in awhile I’m happy.
    Last edited by musclehead09; 10-06-2019 at 08:29 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

  11. #101
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,096
    Rep Power: 1008
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
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    Wednesday October 9, 2019

    Leg Day

    Front Squat
    *45 2x5
    *135x5
    185x5
    210x5
    235x5 (PR)

    Narrow Leg Press w/ 3-4 sec negatives
    *1 plate x10
    *2 plates x10
    3 plates x10
    3 plates + 15 x8 (PR for this machine at 24/7 fitness)

    Leg Extension
    100x12
    130x10
    160x10 (PR)
    190x8 (big PR)

    Lying Leg Curl
    40x20
    50x15
    65x10
    80x8

    Standing Calf Raise
    135x15
    155x12
    175x8
    195x8

    Calf Press
    Rest Pause set (225x13+10+8 w/ 20 sec rest periods)
    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. #102
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,096
    Rep Power: 1008
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    Thursday October 10, 2019

    Horrendous Push day

    Seated DB Shoulder Press
    *30’s x10
    *40’s x8
    *50’s x5
    65’s x3
    70’s x1 (barely got it for 1; old PR was 3-4)

    Incline BB Bench
    *45x8
    135 2x8

    Incline DB Fly
    25’s 2x10

    One Arm Overhead Extension
    25 2x8

    Arsenal Side Raise
    50 2x10


    Worst workout in months; but I was in the ER for my wife last night and had 4 hours of sleep then a long day of work. Time for a Deload anyway. Have strung together rep PRs every workout for 5+ weeks.
    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. #103
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Saturday October 12, 2019

    Pull Day

    Sumo Deadlift
    *135x3
    *225x2
    *275x2
    *315x2
    *355x2
    395x4 (monstrous all time 4 rep PR)

    Deficit Stiff Leg Deadlift
    225 2x8

    Machine T-Bar Row
    2 plates 2x8
    2 plates + 25 2x6

    HS Front Pulldown
    1 plate per side x8
    2 plates per side x5
    1 plate per side x10

    Machine Pullover
    90 2x8 (torture)

    HS Shrug
    225 2x12


    Excellent workout; had 8.5 hours of sleep, a small breakfast and a lot of caffeine. Recipe for a great early to mid morning workout. My last 4RM on Sumo DL was 365. All I’ve hit from September through last week was stiff legs on leg days. I hit conventional DL last sunday. First time doing sumo in a couple months and I come away with this; stiff legs surely have helped.
    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. #104
    Registered User musclehead09's Avatar
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    Sunday October 13, 2019

    Arm Day (yes Arms)

    Warmup - Walk 10 minutes (46 cals and .46 miles)

    Barbell Curl
    *45x6
    65x6
    80x4
    95x6 (either tied an old PR or close to it)
    75x6

    Incline DB Curl
    20’s x12,10,8 (gosh these burned)

    Machine Preacher Curl
    49 (machine weighs 4 lbs) x10
    Rest Pause set 49x10+4+2

    DB Rollback
    15’s x10
    29’s x10
    30’s x8 (massive Pump)

    HS Dip
    *94x10
    114x10
    144x8
    144x10 (turned around to face the other way per what the machine says and pushed closer to fail)

    Long Rope Pushdown
    4 plates x12,10
    Rest Pause set 4 plates x8+4+2

    Superset
    Wrist Curl 45 2x10
    Reverse Wrist Curl 45 2x10


    Loved this workout. Decided to throw an Arm day in after the last 3 day L/P/P rotation as I plan to do legs tomorrow but my back is very sore from yesterday. Next week I’m at another conference so that’ll act as a much needed Deload as I’ve been training hard for what will be 7 weeks.

    Deciding whether I’ll stick to a 3 or 4 day rotation like this done 5-6x a week or if I’ll do something standard (standard for me includes keeping deadlifts with lower body work). I have a couple weeks to think about it. I do want to continue getting leaner. I’ve been focusing on eating better, getting good quality sets in and hitting lots of rep PRs over the past several weeks. I just want to make sure I recover properly. If I keep deadlifts on their own day as part of a 3 day rotation done 5-6x a week or 4 day rotation done 6x a week I’ll need to cycle intensities a lot better (I could do heavy/pump rotations or even heavy/rep/speed).
    Last edited by musclehead09; 10-14-2019 at 08:37 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

  15. #105
    Registered User musclehead09's Avatar
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    Monday October 14, 2019

    Leg Day

    Standing Calf Raise
    *50x10
    70x8
    90x8 (3 sec hold at top, 3 sec negative, 3 sec hold at bottom)
    60x8 (3 sec hold at top, 3 sec negative, 3 sec hold at bottom)
    [This calf Raise machine is the heaviest of any other; 90 here feels like 200 in other ones]

    Seated Calf Raise
    70x15,12,10

    Seated Leg Curl
    *50x12
    70x10
    90 2x8
    80x8

    Leg Extension
    *90x12
    *130x10
    170x10 (PR)
    190x12 (PR)

    Feet Forward Smith Squat (ATG)
    *135x10
    225 2x8

    Walking Lunge
    BWx30,20

    Leg Raise
    BW 4x10


    Unbelievable quad pump today. Lower back was still sore from deadlifts 2 days ago so stuck to machine work (which I’ve been doing every other leg workout anyways). Next Pull day I won’t deadlift in a couple days as I plan to squat and deadlift heavy on my next leg day before I go away to a conference and 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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  16. #106
    Registered User musclehead09's Avatar
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    Tuesday October 15, 2019

    Chest & Shoulders Day

    Incline HS Press
    *1 plate per side x8
    *1 plate + 25 per side x8
    2 plates per side x8
    2 plates + 15 per side x8 (PR)

    Flat DB Bench
    *60’s x10
    75’s 2x8, 1x9

    Seated Cable Fly
    50 2x10
    40x10
    (These fried my pecs; loved it)

    Side Raise (very strict)
    15’s x10
    20’s x8
    25’s 2x8

    Incline Rear Laterals
    35’s 2x12, 1x8 (PR; used John meadows method on these going not so strict)

    Plate Front Raise (Overhead)
    25x12
    35x8
    (Paul Carter was right, these fry your traps)

    FreeMotion Rotary Calf Raise
    90x25,15,10 (first time doing these)
    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. #107
    Registered User musclehead09's Avatar
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    Friday October 18, 2019

    Leg Day

    Squat
    *45x10
    *135x5
    *225x3
    *275x1
    *315x1
    365x1
    385x1
    405x1 (tied old non wrapped PR again)

    Sumo Deadliff
    *135x3
    *225x1
    *315x1
    365x1
    405x1

    Leg Extension
    130 3x8

    Seated Leg Curl
    90 2x8


    Final heavy leg workout before a complete Deload for my conference trip. Felt like testing some heavy singles. At first I wasn’t very happy with how these felt but then I realized I’ve trained to failure on many things for 7 weeks; so these singles are good for being worn down. Tempted to put together a powerlifting cycle for the big 3 and their variants with bodybuilding accessory work while I continue to cut some more weight. Would love 455/290/455 w/ wraps for a 1200 total. But I’m also tempted to continue running with another bodybuilding style block as I need to continue cutting.

    Leaning towards the latter. I’m down to 198 from 205 and that’s with not tracking macros that greatly. Would love to be 180 but through tracking macros properly. Just don’t want to lose strength so I’ll need to be smart.
    Last edited by musclehead09; 10-19-2019 at 09:11 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

  18. #108
    Registered User musclehead09's Avatar
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    Saturday October 19, 2019

    Chest/Back Day

    Pause Bench Press
    *45 2x5
    *135x3
    *185x1
    *210x1
    235x1
    255x1 (crisp)
    265x1
    275x0 (Fail)

    Incline Bench Press
    *45x5
    *135x2
    160x1
    185x1
    205x1

    Pec Dec Fly
    *70x8
    100x8
    115x8
    130x8 (PR w/ slow negatives)

    Pull-up
    BWx8
    BWx4

    Chest Sup T-Bar Row
    *1 plate x8
    *1 plate + 25 x8
    *2 plates x6
    2 plates + 25 x6
    3 plates x6 (PR)

    Machine Pullover
    80x8
    80x6

    Standing Calf Press
    180 3x10, 3x8
    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. #109
    Registered User xRequiem's Avatar
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    Not too shabby.

    What conference are you going to?
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  20. #110
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Not too shabby.

    What conference are you going to?
    Thanks; going to Splunk in Vegas. Should be fun, first time going to this one 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

  21. #111
    Registered User musclehead09's Avatar
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    Saturday October 26, 2019

    Lower Body

    Squat (no belt and in chucks)
    *45x5
    *135x5
    *185x5
    *225x5
    *275x5
    315x7 (Beltless PR; beat by 1 rep from last cycle)

    Stiff Leg Deadlift (no belt)
    *135x6
    185x6
    225x6

    Sumo Leg Press
    450 + machine 2x8

    Seated Calf Raise
    90 4x10

    Donkey Calf Raise
    80 2x12

    Spread Eagle Sit-up
    BW 2x8


    Good first workout back; especially cuz I’m so thrown off from the time zone difference. Slept from 3am to 12pm off and on but felt like garbage when I got up.

    As for squats my best with 315 was 12 with a belt last winter. I’m up to 7 now without a belt and just hit 10 with a belt prior to the Deload. Making progress.
    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. #112
    Registered User xRequiem's Avatar
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    How was the conference? We just implemented Splunk(previous sysadmin stood it up days before I started) and currently have a vendor mange it for use. Ultimately the goal is for us to take it over in house. Who knows, maybe I'll see you in Vegas next year?
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
    Reply With Quote

  23. #113
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    How was the conference? We just implemented Splunk(previous sysadmin stood it up days before I started) and currently have a vendor mange it for use. Ultimately the goal is for us to take it over in house. Who knows, maybe I'll see you in Vegas next year?
    The conference was great. I thought Cisco live was managed better but Cisco’s been in the game much longer. Good goal for you guys; probably cheaper that way. Yeah it’s always possible you see me next year. Would be cool.
    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. #114
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Sunday October 27, 2019

    Upper Body (Chest/Back/Tris)

    TnG Bench Press
    *45x10
    *135x5
    *185x3
    *205x1
    225x6
    185x6

    Incline DB Bench
    60’s 2x8

    Cable Crossover (Low to High)
    40 2x10

    Standing French Press
    *40x10
    50x10
    60x8
    70x8

    Pull-up
    BWx5 (pronated)
    BWx3 (underhand)

    MAG Lat Pulldown
    8 plates 2x10

    Machine Meadow Row
    45 + machine 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

  25. #115
    Registered User musclehead09's Avatar
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    Saturday November 2, 2019

    ME Lower

    SS Yoke Bar Squat
    *70 2x5
    *160x5
    210x5
    230x5 (add belt)
    250x5
    275x5 (hard as crap to breathe for some reason; 1 rep shy of tying PR)

    DE Deadlift
    *135 w/ monster minis x1 (conventional)
    235 w/ monster minis 5x1 (conventional)
    235 w/ monster minis 5x1 (sumo)

    Belt Squat (Narrow Stance)
    *135x8
    225 2x8

    Seated Leg Curl
    *50x10
    80 2x8

    Standing Calf Press
    180 2x10, 2x8, 1x6

    Spread Eagle Sit-up BWx8
    Leg Raise BW 2x10


    I could barely breathe on the heavier sets of SS Yoke Squats. Never felt that before but it made squatting really hard today. Also wearing chucks for squats because I need new laces for my Olympic shoes.

    I have a meet I’m looking at in 25 weeks on April 18. It would be a little over 5-6 weeks before my wife is due though. I may sign up for it when it opens in January and if there’s any signs my wife could pop early I’ll just not go.

    That being said I’m running a Conjugate style split right now. Starting with heavy squats and light pulls on Saturday while doing light squats with heavy pulls on Tuesday. If I feel the need to shift heavy pulls to the same day as heavy squats due to crappy sleep mid week I will, but I enjoy pulling heavy separate from heavy squats. If needed, it can be as simple as hitting a stiff leg one Saturday for reps after squats, moving light pulls to Tuesday with light squats then hitting a max effort deadlift the following Saturday after squats.

    Light work on the big 3 can include speed and rep work on different variations.

    The plan is to continue conjugate training for the next 12-16 weeks, see where I’m at and assess whether I will continue conjugate training or run a 8-12 week linear peak into the meet. Would love to crack 1200 at 198.
    Last edited by musclehead09; 11-02-2019 at 06:38 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

  26. #116
    Registered User musclehead09's Avatar
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    Sunday November 3, 2019

    ME Upper

    Close Grip Bench w/ double red minis
    *45 2x5
    *95x5
    *115x5
    135x5
    155x5
    165x5
    175x5 (tied old PR)

    Incline DB Press
    65’s 3x8

    Football Bar Skullcrusher
    45x10
    65x10
    65x8
    45x10

    Pull-up
    BW 4x4

    One Arm T-Bar Row
    25 + Bar x10
    50 + Bar 2x8

    Barbell Curl
    65 3x8

    Seated Face Pull
    40 3x10


    Great workout. Body was off balanced on top set of the main movement today but I still tied my old PR.
    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. #117
    Registered User musclehead09's Avatar
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    Tuesday November 5, 2019

    DE Lower

    DE Squat (no belt)
    45 + light bands 2x3
    135 + light bands x3
    185 + light bands 10x3
    (15:51 total time including warmups)

    Deficit Deadlift (off 45 lb bumper plate)
    *135x5
    *225x5
    275x5
    295x5

    GHR
    6th hole BW 2x6

    Superset
    Leg Extension 130 2x15
    Seated Leg Curl 70 2x15

    Seated Calf Raise
    90x20,15,10
    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. #118
    Registered User musclehead09's Avatar
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    Thursday November 7, 2019

    DE Upper

    DE Bench Press
    45 + double red minis x3 (Close grip)
    95 + double red minis x3 (comp grip)
    115 + double red minis 9x3
    (3 sets close grip, 3 sets comp grip, 3 sets wide grip, under 10 minutes for work sets)

    Superset
    DB Shoulder Press 25’s x10, 50’s x10, 40’s x10
    Lat Pulldown 75x10, 105x10, 90x10

    Superset
    Push-up BW 2x15
    Cable Row 120 2x15

    Superset
    DB OH Extension 50x15,12
    Seated DB Curl 20’s x15,12

    Superset
    Side Raise 20’s 2x10
    Face Pull 40 2x10

    Rope Upright Row 50 2x10
    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. #119
    Registered User musclehead09's Avatar
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    Saturday November 9, 2019

    ME Lower Body

    Low Box Squats w/ light bands
    *55 + light bands x5
    *145 + light bands x5
    *195 + light bands x5
    235 + light bands x5
    255 + light bands x5
    275 + light bands x5
    295 + light bands x5

    Stiff Leg Deadlifts
    *135x6
    185x6
    235x6
    285x6

    Hypers
    BW 2x10

    Walking Lunge
    BW 2x10 per leg

    Seated Calf Raise
    50x27,17,13,10,10

    Side Bend
    25 2x10


    The light bands were single knotted around a 150 lb dumbbell today. It did not provide nearly as much tension as doing it around a thick rack base at the other Gold’s I go to. With that said I didn’t do enough to try to get more tension out of the bands today; but I’m more focused on using them for speed work anyway. I only will cycle bands in for heavy work once very 4-5 weeks on each lift. Still a great workout.
    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. #120
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    Sunday November 10, 2019

    ME Upper (Push focused)

    Incline Bench
    *45 2x5
    *95x5
    *135x5
    155x5
    170x5
    185x5 (PR)

    Flat DB Bench
    60’s x8
    75’s 2x8

    Incline DB Fly
    30’s x8-10
    35’s x8 (probably ties a PR; hardly do this fly variant)

    Rope Skullcrusher
    30x15
    40x12
    50x8

    Arsenal Strength Side Raise
    50x10
    60x10 (PR)
    40x10

    Rear Delt Fly
    70x15,12,10


    Sauna 10 minutes
    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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