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  1. #301
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,276
    Rep Power: 1311
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    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.
    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. #302
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,276
    Rep Power: 1311
    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
    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
    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. #303
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,276
    Rep Power: 1311
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    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.
    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. #304
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,276
    Rep Power: 1311
    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 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
    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. #305
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,276
    Rep Power: 1311
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    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.
    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. #306
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,276
    Rep Power: 1311
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    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.
    Last edited by musclehead09; 09-09-2020 at 02:53 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

  7. #307
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,276
    Rep Power: 1311
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    musclehead09 is offline
    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.
    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. #308
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,276
    Rep Power: 1311
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    musclehead09 is offline
    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.
    Last edited by musclehead09; 09-13-2020 at 09:32 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

  9. #309
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,276
    Rep Power: 1311
    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 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.
    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. #310
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,276
    Rep Power: 1311
    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 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.
    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. #311
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,276
    Rep Power: 1311
    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 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
    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. #312
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,276
    Rep Power: 1311
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000)
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    Saturday 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.
    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. #313
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,276
    Rep Power: 1311
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000)
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    Sunday 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.
    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. #314
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,276
    Rep Power: 1311
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000)
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    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.
    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. #315
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,276
    Rep Power: 1311
    musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000) musclehead09 is just really nice. (+1000)
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    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.
    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. #316
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,276
    Rep Power: 1311
    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
    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.
    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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