Had a good stretch from this time last year to March this year but had a pilonidal cyst that needed surgery so I was out for about 8 weeks. Not as bad as my last lay-off from the flu, pneumonia and other infections early 2018 that put me out for 12+ weeks or costochondritis that put me out from August 2017 to November 2017 but this time recovery from surgery was still bad enough to hit my strength hard. I hit all time PRs before the cyst (430 wrapped squat, 405 squat no wraps, 275 pause Bench, and 435 deadlift) as well as several rep PRs in the squat. Rebuilding now sitting around a soft 200 lbs. When I hit all of the PRs I sat between 191 and 198.
In the past I’ve enjoyed autoregulation going for Rep maxes with an RPE around @9 followed by backoff work starting around @7 RPE and continuing until I feel a set @8-9. I also enjoy rotating main lifts (typically keeping the main lifts close to competition style lifts and performing variations I suck at). Right before my cyst I experimented with getting my volume on the main lifts in by performing ramp-up sets at the same reps but it wasn’t as enjoyable. I didn’t do it long enough to notice any effects since I developed the cyst about a month in.
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05-11-2019, 02:36 PM #1
Back From The Dead Again; Journey to Strong
Last edited by musclehead09; 05-11-2019 at 03:35 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
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05-11-2019, 02:46 PM #2
Saturday May 11, 2019
Lower Body
SS Yoke Bar Squat
65x5
115x5
155x5
205x5
225x5
245x5
SS Yoke Bar Good Mornings
65x10
115x7,7,5 (hamstrings were fried)
Wide Stance Belt Squat
135 3x10 (really light but my work capacity is crap after the layoff)
Seated Leg Curl
60 2x12
Standing Calf Press
90x20,17,15,15,12
Hanging Leg Raise
BW 3x10
I hit a 335 squat single @8-9 2 weeks ago on a straight bar then some volume last week with 225 for sets of 8 on a straight bar. My quads were very sore after that. I got some volume in before a top set today via ramped Sets on a Bar I suck with; but moving forward I will go back to what worked very well from 2017 to early 2019 (hitting a top set followed by backoff work). Glad to at least be back.Last edited by musclehead09; 05-11-2019 at 03:01 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
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05-11-2019, 03:30 PM #3
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05-11-2019, 03:34 PM #4
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05-12-2019, 03:41 PM #5
Sunday May 12, 2019
Upper Body (Bench Day)
Pause Bench Press
*45x10
*95x5
*135x3
*185x1
*205x1
205x5
185 2x5
135x20 (TnG)
Incline DB Press
50’s 2x10
Lying DB Triceps Extension
20’s 3x8
Barbell Row
*45x10
*95x5
145 3x6, 1x8
Assisted Pull-up (Wide Grip)
40 lbs assisted x6
58 lbs assisted x8
76 lbs assisted x8
DB Hammer Curl
25’s x12,10
20’s x12,8
Circuit (2 rounds)
Smith Shrug 135x15
Side Raise 15’s x15
Band Pullaparts Red Mini x15
This was a great workout. Last week benching 185 2x5 and 135x12 was hard. 205x5 is a big step back in the right direction. I hit 205x12-13 and 215x11-12 at one point. Also incline DB Presses with 50’s 2x10 today is a slight improvement over sets of 7-9 from last week especially since I had more volume on pause Bench first. A lot of my Accessory is slower and more controlled for Hypertrophy than it was before.
One thing that has sucked ever since I got over 190 lbs is my pull-up strength is horrible. That’s also because I stopped doing them as much tho. At 180 I could still get 18 strict BW Pull-ups and multiple sets of 12-15. If I could be around 190 and get back to that it would be great. For now the assisted machine with slow negatives will be good.Last edited by musclehead09; 05-12-2019 at 03:50 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
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05-13-2019, 10:07 AM #6
Glad to see you back at it. Got a link to your old log? I would like to skim through. Family? As in you have kids now?
My life has improved substantial. It almost took a divorce but everything is great now. Wife and I finished school, got good jobs, had 2nd kid, bought home, sold home and now moving to Vermont.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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05-13-2019, 04:57 PM #7
I’ll dig up my old log; I don’t have logs from my strongest points (mid 2017 to early 2018 and mid 2018 to early 2019) but I can dig up the ones when I had consistency in posting here. I have 1 kid. I got married young; back when we followed each other. I was only 19 but I became a network engineer while in high school and made a good living early on. Even better now high grade in a good federal job. Had first kid at 22. Probably will have my next and final at 25.
Nice man, good to hear. Glad it all worked out. Vermont sounds awesome. Quiet and peaceful. My wife is from Saranac Lake New York, 1 hour from Canada... always good to visit quiet places like 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
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05-13-2019, 05:00 PM #8
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05-14-2019, 04:23 PM #9
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05-14-2019, 04:29 PM #10
Tuesday May 14, 2019
Lower Body
Beltless High Bar Pause Squat
45x3
95x3
135x3
185 5x3
Sumo Deadlift
135x5
225x5
275x5
Leg Press (narrow stance w/ 3-4 sec negative)
3 plates per side x10,8,7
Calf Press
2 plates per side x22,16,14,12,10
GHR
6th hole up 2x6
Machine Crunch
50 3x10
My hamstrings are still sore from good mornings on Saturday so GHRs felt like they were going to rip them off the bone lol. I also had a mild case of food poisoning Sunday night and weekday workouts tend to feel sluggish now adays. Regardless, I’ve always sucked at high bar narrow stance squats. I did a meet in November and failed a 435 squat as I went narrower than usual whereas 420 before that flew for 3 green lights. I decided coming back I’ll be working some high bar squats. Only thing is my knees can tend to get achy so I’ll be careful with it.
Sumo deadlifts sucked. I hit 405 last year on sumo (compared to 435 conventional) and I did 365x4. So 275x5 for a top set today made me feel bleh. But I’m just getting back.
I’m taking mike israetel and RP’s advice on Leg presses; slow and controlled. Used much less weight and felt it a lot more.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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05-15-2019, 04:48 PM #11
Wednesday May 15, 2019
Upper Body
Speed Bench
45x3
45x3 w/ double red mini
95x3 w/ double red mini
115 9x3 w/ double red mini (3 normal, 3 close grip, 3 wide grip)
OHP
45x5
65x5
85x5
100x5
45 2x15
Close Hand Push-up
BWx10,8 (3-4 sec negatives)
Assisted Pull-up
55 lbs assisted 2x8, 1x6
70 lbs assisted 1x6
(All pull-up sets 3-4 sec negatives)
2 Arm DB Row
40’s x12,10,8
Barbell Curl
55x8,8,6
45x8
Face Pull
40 4x10Lifetime 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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05-15-2019, 05:05 PM #12
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05-18-2019, 02:11 PM #13
Saturday May 18, 2019
Lower Body
Squat
*45x5
*135x3
*225x1
*275x1
305x1
335x1 w/ wraps
365x1 w/ wraps @9-9.5
275x2 no wraps
225x3 No belt
Good Mornings
45x6
95x6
115x6
135x6
Belt Squat
135 2x12 (slow, narrow, and deep)
Lying Leg Curl
70 2x8
Seated Calf Raise
70x25,22,18,15,12,10
I ate WAY too much for lunch at chili’s. I couldn’t get any amount of volume in on barbell squats so I decided to go “heavy” with limited backoff work and get some volume on accessories. I almost puked a couple times. Going to try better to control my eating habits on the weekends. Never been so bad it impacted my 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
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05-19-2019, 10:30 AM #14
Sunday May 19, 2019
Upper Body
Pause Incline Bench Press
*45 2x5
*95x5
*135x3
*155x1
175x3
135 2x6, 1x8
Flat DB Bench Press
60’s 3x10
Rope Pushdown (middle pulley)
4 plates x20,14,10,8
Barbell Row
*45x5
*95x5
*135x3
155 3x6
135 1x6, 1x8
Assisted Pull-up
70 lbs assisted 3x8
DB Hammer Curl
25’s x12,8
20’s x10,8,8
Superset
Upright Row 95x10,8,6
Bent Over Rear Delt Raise 25’s x10,8,6
Good workout today. Building my base up pretty good with volume. Will push volume for a couple of more weeks and then Deload/taper, then restart at a higher Minimum Effective Volume (MEV).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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05-21-2019, 05:45 PM #15
Tuesday May 21, 2019
Lower Body
High Bar Beltless Squat (Narrow Stance)
45 2x5
135x3
185x1
225x1
275x1
295x1 @9-9.5
Pause High Bar Beltless Squat
205 4x3
Beltless Deficit Deadlift
135x1
225x1
275x1
325x1 (moved fast)
Deficit SLDL
225 2x6 (These felt great)
Sumo Leg Press
365x8,6,6
Calf Press (30 sec rest)
245x18,13,11,9Lifetime 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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05-25-2019, 09:46 AM #16
Saturday May 25, 2019
Full Body (Test)
Squat
45 2x5
135x3
185x1
225x1
275x1
315x1
350x1
385x1
405x1 w/ wraps
Pause Bench Press
45x5
135x3
185x1
205x1
225x1
Deadlift
135x3
225x1
275x1
315x1
365x1
405x1
Leg Extension
90x10
110 2x10
130x10
Superset
Dips BW 2x6
Neutral Chins BW 2x3
Just 3-4 weeks back and I put 50 lbs back onto my no wrap squat and 40 lbs back onto my deadlift. Last week I hit 365 in wraps for squat, this week 405. I’m close to where I was except for Bench lol. But I’ll take this!
This is also what consistent 8 hours of sleep can do; I used to never get 8 hours of sleep. I got it a few nights in a row this 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
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05-28-2019, 05:14 PM #17
Tuesday May 28, 2019
Lower Body
High Bar Squat
45x5
135x3
185x1
225x1
275x1
315x1 (DEEP and easy)
High Bar Pause Squats
225 5x3
Leg Press (Narrow Stance)
405 3x8
Standing Calf Raise
110x16,10,8
Lying Leg Curl
80x12,8
65x8
Machine Crunch
50 3x15
Lifted at the gym at work today. This way I lifted at 430 versus 730 after I get home. Had so much more energy. 315 flew; probably had several reps but sticking to my plan to focus on speed Work for now so I can prolong my cycle since they’re low 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
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05-28-2019, 05:48 PM #18
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05-28-2019, 07:15 PM #19
Thanks dude. Before I had the pilonidal cyst I really wanted to get as close to 500 Pull and squat as possible as well as 315 pause Bench. Now that I’m back to 405 squat in wraps and deadlift quickly I would like to hit 455 on both. If I hit 455 on those then a 290 Bench gets me a 1200 total, but my bench is lacking big time. I’ve gotten back to 275 quickly multiple times before though.
So minimum goals would be 455/275/455. Anything else beyond that would be great. This is also with a goal of cutting a bit of bodyfat but at a conservative rate and not too much (maybe get back down to 190).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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05-30-2019, 06:13 PM #20
Thursday May 30, 2019
Upper Body
Pause Close Grip Bench
*45x12
*95x6
*135x3
185 2x3
Pause Bench (Comp Grip)
135 3x5 (30 sec rest)
Seated DB Shoulder Press
*25’s x10
40’s 3x8
Machine Fly
85 2x12
Lat Pulldown
100x12,8
85x8
2 Arm DB Row
40’s x15,12,10
Machine Triceps Extension
50 2x15
EZ Bar Curl
*20x10
*40x10
60x10
40x15
Rear Delt Fly
70 2x12, 1x8
Just getting some work in today. Felt sluggish and tired. Really need to get my bench back up.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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06-01-2019, 02:02 PM #21
Saturday June 1, 2019
Lower Body
Pause Squat
*45x6
*135x3
*185x3
*225x3
275x3
305x3
335x3
Sumo Deadlift
*135x2
*225x2
315x2
355x2
RDL
275 2x6
Belt Squat
135x10
185x10
225x10
Seated Leg Curl
70x10
90x10
Standing Calf Press
180x15,12,10,8
Good day. Felt sluggish during pause Squat warmups. Then I put my belt on at 275 and things started moving. Put all my volume in during ramp up, which means 335x3 is a PR on pause Squat. I’ve only done 315x3 previously using ramp up sets for volume. Prior to that I did singles prior to a top set of 335x5 which is an all time pause Squat PR regardless of how I got volume in; but I had a third of the volume doing that.
My right hip got super tight it hurt on 355x2 sumo deadlifts. Otherwise I would’ve gone up to 375x2. My best sumo was 365x4 (I’ve pulled 405 for a single on sumo before too).
Finally I decided to use ramp up sets to prevent a lot of fatigue today. I was worn out this week compared to last from worse sleep.Last edited by musclehead09; 06-01-2019 at 02:22 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
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06-02-2019, 10:55 AM #22
Sunday June 2, 2019
Upper Body
Close Grip Bench w/ double red minis
45x12 (no bands)
45x3
95x3
135x3
155x3
175x2
185x1
TnG Bench (Comp Grip)
185x8
135x21
Barbell Skullcrusher
45 3x12
Barbell Row
45x10
95x5
135x3
165 2x5
Lat Pulldown
8 plates 2x12, 1x10
Cable Curl
4 plates 2x15, 1x10
Superset
Smith Shrug 185 3x10
Rear Delt Raise 20’s 3x20
Good workout, but lots of work to do on bench. It’s always the last of the big 3 to come back. Best CGBP w/ bands was 175x5. Last week a 225 comp bench single was difficult.
I will trust the process and keep chipping away.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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06-04-2019, 06:20 PM #23
Tuesday June 4, 2019
Lower Body
High Bar Pause Squat
*45 2x5
*135x3
*185x1
245 3x3 (deep and slow negative but difficult)
High Bar Squat (Beltless)
135x22
Leg Extension
100x15,12
Seated Leg Curl
70x20,15,12,10
Standing Calf Raise
135x15,12,12,10
Underhand Lat Pulldown
90 2x10
High Bar Pause w/ slow negatives were much harder than pause w/ competition form. Ended up going for a high rep set. I go on a conference for a week soon so this may be my last Lower body workout; I will try to get in one last session Friday though.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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06-05-2019, 04:02 PM #24
Wednesday June 5, 2019
Upper Body
Pause Bench Press
*45x10
*135x5
*185x3
205x3
185x8
135x22 (TnG)
Straight Bar Pushdown
50x15,12,12
Assisted Pull-up
50 lbs assisted x10,8
2 Arm DB Row
45’s x15,12,10
Face Pull
40 3x10
Machine Preacher Curl
65 3x8Last edited by musclehead09; 06-05-2019 at 06:14 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
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06-15-2019, 02:10 PM #25
Decided to separate upper body into push and pull sessions when possible. If I start feeling too fatigued I’ll just separate one upper body session per week and if that gets to be too much I’ll just cycle between doing it and not doing it. I’ve done this before to focus on getting more volume per muscle and so I don’t neglect Upper back work thus making it a priority. Also getting in the gym 6 days a week to lift gets my heart working more often and is more fun than if I used off days for cardio. Many conjugate lifters have “extra workouts” so I’ll consider these to be that when I do them.
Saturday June 15, 2019
Heavy Bench Day (Chest/Tri Focus)
Pause Bench Press
*45 2x10
*95x5
*135x3
*175x3
195x3
215x1
225 2x3 (felt good; only hit a single 2 weeks ago at this weight. But I’m a lot heavier after my conference)
185x3 (Speed)
Incline DB Press
*50’s x12
*60’s x8
70’s x8 (strength on dumbbells is coming back)
Fly Machine
70 2x12 (nice and slow)
Skullcrusher
*40x8
60 2x8
Rope Pushdown
4 plates x15,12,10
Side Raise
20’s 3x10
Incline Rear Raise
20’s 3x12Lifetime 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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06-16-2019, 01:15 PM #26
Sunday June 16, 2019
Max Effort Squat/DL Day
Squat
*45 2x5
*135x3
*225x1
*275x1
*315x1
360x1
405x1
435x1 w/ wraps (PR)
Deadlift
*135x3
*225x1
*315x1
365x1
415x1
Belt Squat
225 2x8, 1x12
Seated Leg Curl
70 2x10, 1x12
Seated Calf Raise
90 3x15
Awesome workout. 5 lb PR on squat w/ wraps and tied my non wrapped PR. I had some more in the tank without wraps but decided to throw wraps on for a PR instead with the energy I had.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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06-19-2019, 05:40 PM #27
Wednesday June 19, 2019
DE Upper Day
DE Bench Press
45 w/ double red minis 3x3
95 w/ double red minis 15x3 (time 12:38)
OHP
*45x8
*65x8
85x8
105x7
75x8
Incline DB Tri Extensions
20’s 3x12
Assisted Pull-up
55 lbs assisted 2x10, 1x6
2 Arm DB Row
45’s x15,10
Rear Delt Fly
55x20,15,10
Machine Preacher Curl
50 3x15
Great DE/volume day. Hit 5 sets each close, medium and wide on bench. Couldn’t get back work in past 2 days due to school so just did a full upper body session today. These light days with higher volume make recovery a lot easier so weekends can be really high intensity.
Miss doing unassisted Bodyweight pull-ups for sets of 16-18 but i was doing them 2-3x a week at that time at 20 lbs lighter. Trying to do assisted 2x a week until I can hit them unassisted for double digit reps 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
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06-20-2019, 05:13 PM #28
Thursday June 20, 2019
DE (more like just light) Lower Body
Beltless Pause Squat (5 second negatives)
45x5
135x3
185 4x3
BB Bulgarian Split Squat (first time)
45 3x10
Lying Leg Curl
65 3x10
BW Calf Raise
BW 4x15
Drenched in sweat after the split squats never having done them. Someone broke the GHR and my back was so tight so I didn’t do deadlifts. Good recovery day but legs wobbling after the split squats.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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06-22-2019, 01:44 PM #29
Saturday June 22, 2019
ME Upper Body
Incline Bench Press
*45x10
*95x5
*135x3
*160x2
185x1
205x1 (5 lbs off of old PR)
185 3x2, 1x4 (semi PR; always sucked at incline)
Flat DB Bench
*50’s x8
*65’s x4
*80’s x3
90’s x7 (PR? I’ve done 100’s x6 before)
Fly Machine
80 2x15, 1x10 (good pump)
Cable Triceps Extension
4 plates 4x15
MAG Lat Pulldown
8 plates 5x10
Incline Rear Lateral
20’s x25,15,10
Standing DB Curl
20’s 2x20Lifetime 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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06-23-2019, 04:51 PM #30
Sunday June 23, 2019
ME Lower Body
Sumo Deadlift
*135x3
*225x1
*275x1
*315x1
365x1 (smokeshow)
385x1 (never been so easy)
405x1 (tied old PR, easy)
420x1 (huge PR! biggest grinder ever)
GHR
4 holes up BWx10
6 holes up BWx10 (PR)
6 holes up BWx6
Belt Squat
135x10
235x10,8
Machine T-Bar Row
45 2x20Lifetime 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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