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  1. #601
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
    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)
    musclehead09 is offline
    Tuesday January 11, 2022

    Shoulders

    Seated Military Press
    45x8
    95x6
    115x4
    135x5
    Backoff set - 115x10 (PR)

    Incline DB Side Lateral
    20’s x10
    25’s x10
    30’s x8
    35’s x8

    Rear Delt Fly
    85x10
    115x10
    145x8
    160x8 (PR)

    HS BTN Press
    100x8
    150x6
    190x4 (PR)
    Backoff set - 150x12 (PR)

    Face Pull
    40x10
    60x10
    70x8
    80x6 (PR)

    Barbell Upright Row
    45x8
    65x6
    85x6
    95x6
    Backoff set - 75x8
    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

  2. #602
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
    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)
    musclehead09 is offline
    Wednesday January 12, 2022

    Leg Day (Quad Focused)

    Donkey Calf Raise
    100x8
    140x6
    180x6
    200x6

    Seated Calf Raise
    90x8
    135x6
    160x5 (failed 6)
    Backoff set - 115x8

    Icarian Lying Leg Curl
    90x10
    120x10
    150x8
    180x7 (PR; failed 8)
    Backoff set - 150x8

    High Bar Squat (Beltless)
    45x8
    135x8
    160x8
    185x8
    205x8
    225x8

    Cybex Leg Press
    370x8
    460x8
    550x6
    640x8

    Cybex Leg Extension
    90x8
    130x8
    170x6
    210x6
    250x6 (PR on this machine and at this phase in the workout)


    Starting a new mesocycle where I ramp up over 5-6 sets at sets of 8 on a main lift variant that’s better for bodybuilding but still great for transfer to powerlifting. Will do 4 weeks Beltless then decrease reps to 5 and add a belt. RPE on the main lift is lower than I’ve been doing but everything else accessory wise is close to @10 RPE.
    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. #603
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
    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)
    musclehead09 is offline
    Thursday January 13, 2022

    Back & Abs

    Nautilus Pullover
    70x8
    100x8
    130x6
    160x4 (failed 5)

    HS Lat Pulldown
    91x8
    141x8
    181x6
    201x7 (PR)
    Backoff set - 181x10

    Cybex T-Bar Row
    45 + Machine x8
    90 + Machine x8
    135 + Machine x6
    160 + Machine x6 (PR)
    Backoff set - 135 + Machine x10 (PR)

    Dual Cable Row
    85x8
    120x8
    140x6
    160x6 (PR)

    DB Shrug (no straps)
    75’s 2x10

    Cybex Rear Delt Fly
    90x10
    130x8
    Backoff set - 110x10

    Cable Crunch
    85x10
    100x8
    115x6 (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

  4. #604
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
    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)
    musclehead09 is offline
    Friday January 14, 2022

    Arms

    EZ Bar Curl
    30x8
    50x8
    70x6
    80x6
    100x6 (huge PR)
    Backoff set - 90x9 (huge PR)

    Cybex Preacher Curl
    60x8
    70x6
    80x8

    Incline DB Curl
    25’s x8
    30’s x6
    35’s x5

    DB Hammer Curl
    35’s x8

    Straight Bar Pushdown
    40x8
    60x8
    85x6

    Seated DB OH Ext
    65x8
    80x6
    90x9 (PR)

    HS Dip
    184x8
    234x10 (PR)

    Cross Body Pushdown
    30x10
    40x8
    Dropset 50x5 + 30x5 + 20x8
    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

  5. #605
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
    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)
    musclehead09 is offline
    Sunday January 16, 2022

    Glute/Ham Day

    Seated Leg Curl
    50x10
    75x10
    100x8
    125x8

    Glute Squat Press
    460x10
    640x8
    820x6
    1000x4
    1090x6 (huge PR)

    Db RDL
    100’s x8
    120’s x6
    140’s x3 (failed 4; huge PR)
    Backoff - 100’s x15 (huge PR)

    HS Unilateral Lying Leg Curl
    20x10
    30x8
    40x8
    50x10 (PR)
    60x8 (PR)

    Cybex Leg Extension
    110x10
    150x8
    190x6
    230x6
    270x6 (huge PR on this machine)
    Lifetime PR's

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

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

  6. #606
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    musclehead09 is offline
    Monday January 17, 2022

    Back & Biceps

    HS Lat Pulldown
    91x10
    141x8
    181x6
    231x3 + 3 forced (PR)

    One Arm DB Row
    85’s x8
    100’s x8
    120’s x8 (mega PR)
    120’s x6 (mega PR)
    Backoff set - 100’s x8

    DB Shrug
    100’s x10
    110’s x8
    120’s x10 (mega PR)

    Standing One Arm Row
    45x10
    90x10
    135x6
    Backoff set - 90x15

    Hammer Curl
    30’s x12
    40’s x10
    45’s x8

    Cybex Preacher Curl
    50x8
    65x7
    60x6

    Rope Curl
    40x10
    60x10
    80x8
    Dropset 100x8 + 50x8 + 25x8 (mega 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

  7. #607
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    musclehead09 is offline
    Tuesday January 18, 2022

    Push Day (Delts/Tris)

    Cybex Rear Delt Fly
    70x10
    100x10
    120x8
    140x8 (PR)
    Backoff set - 110x12

    Seated BTN Press
    45x10
    75x8
    95x6
    115x4

    Seated Military Press
    115x6

    DB Side Lateral
    25’s x10
    30’s x8
    35’s x6
    40’s x8 (PR)
    Backoff set - 20’s x 15

    Swiss Bar CGBP
    45x8
    135x8
    185x5
    Backoff set - 135x15

    Seated DB OH Ext
    60x8
    75x6
    95x2 (failed; exhausted at this point)

    Long Rope Pushdown
    40x10
    50x8

    Plate Loaded Incline Machine Fly
    60x10,8
    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. #608
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    musclehead09 is offline
    Wednesday January 19, 2022

    Leg Day (Quad & Calf Focused)

    Body Master Standing Calf Raise
    100x8
    130x6
    145x8

    Seated Calf Raise
    90x8
    135x6
    155x6 (PR)

    Donkey Calf Raise
    100x8
    140x8

    Icarian Lying Leg Curl
    90x10
    120x8
    150x6
    Dropset 160x10 + 80x10 + 40x10 (PR)

    High Bar Squat (Beltless)
    45x8
    135x8
    165x8
    195x6
    215x6
    240x8

    Cybex Leg Extension
    110x8
    150x8
    190x6
    Dropset 230x8 + 115x8
    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. #609
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
    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)
    musclehead09 is offline
    Thursday January 20, 2022

    Biceps & Back

    EZ Bar Curl
    40x8
    60x8
    80x6
    100x7 (PR)
    Backoff set - 90x9 (PR)

    Incline DB Curl
    25’s x8
    30’s x6
    35’s x6

    HS One Arm Curl
    30x8
    40x6
    50x6

    Nautilus Neutral Pulldown
    90x8
    180x8
    230x6
    270x6 (mega PR)

    Cybex T-Bar Row
    2 plates x8
    3 plates x6
    3 plates + 25 x7 (mega PR)

    Nuatilus Pullover
    90x8
    120x6
    150x7 (mega PR)

    Nautilus Crunch
    50x10
    70x8
    90x6
    110x8 (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

  10. #610
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
    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)
    musclehead09 is offline
    Friday January 21, 2022

    Chest w/ some extra Delts & Tris

    Decline BB Bench
    45x8
    135x6
    185x6
    235x3
    205x9
    (Technically PRs but having done 225x8 I know this isn’t the best I could’ve done the last time I hit decline; I’ll take it though)

    Low Incline DB Press
    55’s x8
    70’s x6
    80’s x4 (failed 5)

    Flat HS Bench
    92x8
    182x6
    272x4
    282x6 (PR)

    Pec Dec Fly
    85x8
    115x8
    145x6
    160x6 (tied PR)

    Seated Low to High Fly
    60x10
    50x10

    HS BTN Press
    91x8
    181x0
    91x15

    Arsenal Strength Side Lateral
    40x8
    50x8

    Straight Bar Pushdown
    40x10
    60x8
    70x8 + 4 + 2 (rest pause)
    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. #611
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
    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)
    musclehead09 is offline
    Sunday January 23, 2022

    Glute/Hams/Calves

    Seated Leg Curl
    50x10
    70x10
    90x8
    110x8
    120x7 (failed)
    Backoff set - 95x8

    Deadlift (Beltless)
    135x8
    185x8
    225x8
    275x6
    315x6

    RDL
    225x12

    Glute Leg Press
    3 pps x10
    5 pps x8
    7 pps x6
    9 pps x4
    10 pps x8 (PR)
    Backoff set - 8 pps x12 (PR)

    Cybex Standing Calf Raise
    100x8
    140x6
    180x6
    Dropset 200x6 + 100x6 (PR)

    Seated Calf Raise
    90x8 + 4 + 2
    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. #612
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
    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)
    musclehead09 is offline
    Monday January 24, 2022

    Biceps, Back & Abs

    DB Hammer Curl
    20’s x10
    30’s x8
    40’s x8
    50’s x6
    60’s x5 (PR)

    Cybex Preacher Curl
    50x8
    60x6
    70x6
    80x7

    Incline DB Curl
    20’s x8
    30’s x6
    35’s x6 (KB)
    Dropset 30’s x10 + 15’s x6 + 7’s x12

    One Arm Lat Pulldown
    60x8
    90x8
    120x6
    160x6 (PR at this stage in the workout)

    Seated One Arm Row
    102x8
    147x8 (PR)

    Rope Crunch
    90x8
    110x8 (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

  13. #613
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
    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)
    musclehead09 is offline
    Tuesday January 25, 2022

    Push Day (Shoulders & Triceps Focus)

    Seated Military Press
    45x8
    75x8
    95x6
    115x8 (2 more reps than last week)
    Backoff set - 100x10
    (Doing these more upright now with a raised chest versus turning it more into an incline so it’s more difficult again)

    DB Side Lateral
    20’s x8
    25’s x8
    30’s x6
    35’s x8 + 4 + 3 (rest pause)

    One Arm Cable Side Lateral
    20x8
    30x6
    Dropset 40x8 + 20x8 + 10x8

    Rear Delt Fly
    70x10
    110x8
    130x8
    150x8 (PR)

    Straight Bar Pushdown
    40x10
    60x8
    70x8
    85x6

    Lying Triceps Extension
    80x6
    90x4 + 1 close grip bench
    Backoff set - 80x6

    HS Dip (Facing Inward)
    94x8
    184x6
    234x6
    254x7 (monster 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

  14. #614
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
    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)
    musclehead09 is offline
    Thursday January 27, 2022

    Leg Day (Quad Focus)

    Nautilus Seated Calf Raise
    50x8
    90x8
    140x6 (PR)
    Backoff set - 110x10

    Nautilus Lying Leg Curl (Plate Loaded)
    25x10
    45x8
    70x5 (PR)
    Backoff set - 55x8 (PR)

    High Bar Squat
    45x6
    95x6
    135x6
    165x6
    195x6
    225x6
    250x8

    Seated Leg Press
    291x8
    381x6

    Epic Leg Extension
    60x10
    120x8
    160x8
    200x14 (failed 15; PR)
    Last edited by musclehead09; 01-28-2022 at 04:31 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. #615
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
    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)
    musclehead09 is offline
    Friday January 28, 2022

    Pull Day (Back Focused)

    Dual Handle Lat Pulldown
    85x8
    100x8
    140x6
    160x6

    One Arm DB Row
    90x8
    110x8
    120x6
    130x6 (massive PR)

    HS Low Row
    98x8
    188 2x8

    Nautilus Pullover
    100x6
    120x6
    150x4

    Cybex Preacher Curl
    50x8
    65x8
    80x6
    90x3

    Alt DB Curl
    30’s x8
    40’s x6
    50’s x2 + 45’s x3
    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. #616
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    musclehead09 is offline
    Saturday January 29, 2022

    Push Day (Chest Focused)

    Flat Bench Press (semi close grip)
    45 2x8
    135x6
    165x5
    185x4
    205x3
    225x1
    245x1 @9-9.5 RPE
    Backoff sets
    225 2x4 @9.5-10 RPE

    HS Incline Bench
    98x8
    188x6
    238x4 (failed 5)
    188x8

    HS Pec Dec Fly
    100x8
    130x8
    160x6
    175x5 (PR)

    Low to High Cable Crossover
    30x12
    45x10
    60x8
    80x8 (PR)

    Overhead Rope Pushdown
    40x8
    50x8
    Drop set 60x6 + 30x8 + 20x8 + 40x5

    DB Side Lateral
    20’s x8
    Rest Pause 25’s x15 + 6 + 5

    Cable Crunch
    85x8
    115x8 (PR)
    100x8


    Deload time. Will hit more of a strength cycle afterwards but still with a good amount of bodybuilding work. Bench is the only lift that has fallen off while bodybuilding. Plan to bring everything up while SLOWLY cutting after next 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

  17. #617
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    Wednesday February 2, 2022

    Legs (Heavy Beltless Squat/Deadlift)

    Seated Leg Curl
    70x10
    90x8
    105x6
    120x8

    High Bar Squat (Beltless)
    45x6
    95x6
    145x6
    175x6
    205x6
    235x6
    265x6

    Conventional Deadlift (Beltless)
    135x6
    225x6
    275x6
    305x3
    335x5

    Seated Calf Raise
    90x8
    140x6


    Volume Deload week with 3 days of rest going into this made it feel fantastic. Last week of Beltless work, can’t wait to go heavier with the belt.
    Lifetime PR's

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

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

  18. #618
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    Thursday February 3, 2022

    Pull Day

    Machine Pullover
    80x8
    110x8
    140x6
    150x6 (PR)

    HS Lat Pulldown
    91x8
    141x6
    181x5
    201x8 (PR)

    Cybex T-Bar Row
    90 + Machine x6
    135 + Machine x6
    170 + Machine x5 (PR)

    EZ Bar Curl
    40x8
    60x6
    80x12 (PR)

    Face Away Cable Curl
    40x8
    50x6
    60x6
    70x6

    Crunch
    BWx25,15
    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. #619
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    Saturday February 5, 2022

    Push Day (finishing volume Deload)

    Wide Flat HS Bench
    92x8
    182x8
    272x6
    322x3 (PR; heavier than I expected but felt good)

    Incline BB Bench
    45x6
    135x6
    185x1
    Backoff set - 155x8

    High to Low Cable Fly
    30x10
    50x8
    70x8
    90x8 (PR)

    DB Side Lateral
    20’s x10
    30’s x10
    Backoff set - 22.5’s x10

    Bent Over Lateral
    30’s x10
    40’s x10
    50’s x8

    Cross Body Pushdown
    30x10
    40x10
    50x10
    Lifetime PR's

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

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

  20. #620
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    Sunday February 6, 2022

    Leg Day (Quad Focused)

    Body Master Standing Calf Raise
    85x8
    115x6
    145x6

    Cybex Lying Leg Curl
    50x10
    70x10
    90x8
    110x8 (close to a PR on this machine)

    High Bar Squat
    45x5
    95x5
    135x5
    165x5
    195x5
    225x5 (add belt)
    255x5
    285x5

    Cybex Seated Leg Press (Pin Loaded)
    200x10
    260x8
    320x8

    Cybex Leg Extension
    110x10
    155x8
    200x8


    Squats were great, I haven’t done high bar squats for a set of 5 this heavy in years as it used to hurt my knees getting maximal knee flexion. Thanks to the calves and leg curls first my knees get warmed up. 2-3 more weeks of high bar squats before switching to low bar to continue adding weight.
    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. #621
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    Alright I’ve been powerlifting again for several weeks with Hypertrophy work and I absolutely am obsessed again. I just finished this cycle with a 420 squat in wraps and 250 pause bench. Old bests were 445 and 275 but the 445 wasn’t to depth so really my best was 435 and 415x3 weighing 200. I did the 420 and 250 weighing 180. I was sick twice which screwed up my deadlift but I’m good for more than 405. I’ll start tracking workouts again here.
    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. #622
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    Third child was born this week and I just obtained CISSP in the same week after 2 weeks of non stop studying at night. New mesocycle started yesterday. Below was yesterdays great workout:

    Saturday March 19, 2022

    ME Lower
    Seated Leg Curl
    50x10
    75x10
    90x10
    100x8

    SSB Squat w/ Band (Beltless)
    61 + Monster Mini x5
    111 + Monster Mini x5
    151 + Monster Mini x5
    201 + Monster Mini x5
    221 + Monster Mini x3

    Rack Pull w/ Band (Knee level, Beltless)
    135 + Double Monster x5
    225 + Double Monster x3
    315 + Double Monster x3
    365 + Double Monster x1
    385 + Double Monster x1
    405 + Double Monster x1 (PR)

    Walking Lunge
    BWx30 (per leg; 60 steps total no rest)

    Standing Calf Raise
    BW 2x20


    My core was absolutely smashed from the Beltless lifts. Knees also felt great from leg curls first and I’ve been doing that for the better part of the last year.
    Lifetime PR's

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

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

  23. #623
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    Sunday March 20, 2022

    ME Upper (Push)

    Wenning Warmup 2x25
    Pushdown 2 Red Minis (3 hands up, 4 hands up)
    Bent Over Lateral 20’s (both sets)

    Low Incline BB Bench
    45x5
    95x5
    115x5
    135x5
    155x5
    175x3
    Burnout set 135x12

    JM Press
    45x8
    75x6
    95x5
    105x5

    Flat DB Fly w/ Band
    20’s + Monster Mini 2x12

    Standing DB Y Raise
    10’s x12
    20’s x7

    Overhead Plate Raise
    25 2x12


    10-20% off all my best upper body lifts but I will get it back this mesocycle. Last cycle I got most of my lower body strength back at a lighter Bodyweight.
    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. #624
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    Tuesday I hit a small 30 minute back & bicep workout

    Wednesday was a light bench session as follows:

    CGBP w/ Bands
    45 + Double Red Minis x5
    75 + Double Red Minis x5
    100 + Double Red Minis x5
    125 + Double Red Minis 4x5
    145 + Double Red Minis x5

    High Incline Shoulder Press
    45x8
    75x8
    95x8
    115x6 (easy)
    135x5 @10 RPE

    Lying DB Tri Extension
    20’s x22,15,12

    Side Lateral
    20’s x16,14,12

    Band Pullapart
    Monster Mini 2x20


    Great session. This mesocycle will now be a Josh Bryant/Jailhouse Strong inspired one.
    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. #625
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    March 24, 2022

    Deadlift Day

    Single Leg Calf Raise
    BWx15,10

    SSB Squat
    61x5
    111x4
    151x3
    201 5x2
    (1:30 rest)

    Deadlift
    135x1
    225x1
    275 12x1
    (45-60 sec rest)

    Circuit of Death
    Barbell Row 135 2x10
    SSB GM 111 2x8
    Band Crunch 2 Light Bands 2x12
    (Absolutely soul crushing. Massive back and posterior chain pump)
    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. #626
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    Saturday March 26, 2022

    ME Upper

    Wenning Warmup 2x20
    Face Pull Monster Mini
    Band Curl Light Band

    Floor Press
    45x5
    95x5
    135x5
    165x5
    195x3

    Backoff sets
    155 3x5

    Weighted Dip
    BWx8
    BW + 10 x8
    BW + 25 x
    Backoff set - BWx15

    Incline DB Fly w/ Band
    25’s + Monster Mini 2x15

    Chin-up
    BWx5 (underhand)
    BWx5 (pronated; pull-ups)
    BWx5 (underhand)

    Incline DB Y Raise
    20’s 2x8, 1x6

    Incline DB Curl
    20’s 2x15

    Empty Barbell Curl
    45x15
    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. #627
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    Sunday March 27, 2022

    ME Lower Body

    Seated Leg Curl
    50x10
    75x10
    90x10
    100x10

    2 ct Pause Squat (Beltless)
    45x5
    135x4
    185x3
    225x3
    250x3
    275x2

    Rack Pulls (at knee; Beltless)
    135x5
    225x3
    315x3
    365x1
    405x3 (Beltless PR)

    Plate Loaded Leg Extension
    50x10
    75x10
    100x10
    120x12

    Calf Press
    200x20,15,13
    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. #628
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    Monday January 28, 2022

    Extra Workout

    Spider Curl
    10 2x30

    Superset
    Hammer Curl Light Band 2x20
    Pushdown 2 Red Minis (3 hands up, 4 hands up) 2x25

    Seated Face Pull
    Monster Mini 2x25

    Band Crunch
    2 Light Bands 4 hands up, 5 hands up 2x30

    Reverse Wrist Curl
    45x25,20

    Barbell Curl
    45x20
    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. #629
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    Wednesday March 30, 2022

    Light Bench Day

    Band Pullapart
    Monster Mini 2x35

    CGBP w/ Bands
    45 + Double Red Mini 3x5 (close/normal/wide)
    75 + Double Red Mini x5
    95 + Double Red Mini x5
    115 + Double Red Mini x3
    135 + Double Red Mini 3x5
    155 + Double Red Mini 1x5

    Seated Military Press
    45x8
    75x8
    95x8
    115 2x8

    Lying DB Tri Extension
    25’s x15,10

    Side Lateral
    25’s 2x10

    Rack Chin
    BW 10 holes down 2x8

    Face Pull
    Monster Mini 2x15
    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. #630
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 27
    Posts: 4,596
    Rep Power: 1887
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    Thursday March 31, 2022

    DE Lower Body

    Wenning Warmup 2 rounds
    Lying Leg Curl 10x15
    Standing Calf Raise BWx15

    SSB Squat w/ Band
    61 + Light Band x5
    111 + Light Band x3
    151 + Light Band 6x2

    Deadlift
    135 3x1
    225x1
    255x1
    295 4x1 45-60 sec rest
    315 4x1 60-90 sec rest

    Barbell Row
    155 3x8

    SSB Good Morning
    61x8
    131 2x6

    Decline Sit-up
    BWx8
    BW + 25 x8
    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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