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  1. #271
    Registered User Ladiessman217's Avatar
    Join Date: Dec 2019
    Age: 50
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    Quick tip as I see you want to build functional fitness. (Cardio vascular performance)

    Doing only jogging or biking won't work. You will have to incorporate many different things and do them all.

    Jogging / sprints and intervalls (hill sprints)

    Heavy cardio work on indoor bike with resistance (intervalls) also of course long cardio work with low intensity on bike or even air bike

    Air bike intervalls / versa climber intervalls (craziest machine to build performance)

    Less pause, less rest between lifting heavy (not max)


    * Strength work / full body

    Weighted chin and pull ups are dope you may want to incorporate them too
    Weighted dips
    Front squats (crazy good)
    Power cleans (advanced)
    Hang cleans, snatches etc.

    And never forget the no 1 : kettlebells (do whatever you can and go from there)
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  2. #272
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,241
    Rep Power: 1043
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    Thursday July 9, 2020

    Light Bench Day

    Warmup
    Pullaparts Red Mini 3x10-20

    DE Bench w/ bands
    *45 + Double Red Minis 3x3 (normal/close/wide)
    *95 + Double Red Minis x3 (normal)
    115 + Double Red Minis 9x3 (3 sets normal, 3 sets close, 3 sets wide)

    Seated OHP (crappy bench for seated OHP)
    *45x8
    65x8
    80x8 (incredible hard on this adjustable bench, bench goes above head when seated)

    Incline DB Triceps Extension
    20’s 2x15, 2x10 (good burn)

    Yates Row
    *45x8
    *95x8
    135x8
    170x6

    Side Raise
    20’s x12,10,8

    Face Pull
    Red Mini x15,15,20

    Barbell Curl
    45x15,15,10


    Sleep has been garbage this week but still making sure to get workouts in.
    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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  3. #273
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,241
    Rep Power: 1043
    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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    Saturday July 11, 2020

    Heavy Squat Day

    Warmup - Foam Roll + Lunge Stretching

    Beltless Squat
    *45 2x5
    *95x5
    *135x4
    *185x3
    *225x2
    *275x1
    *300x1
    315x5 (2 reps shy of tying old Beltless PR)

    Backoff sets
    250 3x5

    Good Morning
    135 3x6

    Bulgarian Split Squat
    20 lb dumbbells 1x8

    Calf Raise
    21 lb chain x30,20,12

    Decline Sit-up
    BW 3x12
    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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  4. #274
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,241
    Rep Power: 1043
    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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    Sunday July 12, 2020

    Heavy Bench Day

    Warmup
    Pullaparts Red Mini (10 overhand, 10 overhead, 10 underhand)
    Pushdown Red Mini (10 high, 10 medium, 10 low)

    Semi Close Grip Floor Press
    *45 2x10
    *95x5
    *135x3
    *160x3
    *185x2
    210x1
    225x2
    225x3 (I think this ties an old PR at 225 but I did do 220x5 earlier this year before it took time to build my home gym. Always worse at Floor Press than Bench)

    Backoff sets
    185x4
    185x5

    Incline DB Bench
    *50’s x8
    75’s x8 (PR w/ adjustable dumbbells)
    75’s x6

    Flat Chain Flys
    21 lb chains 3x12 (first time doing them felt great; way better on shoulders than the adjustable dumbbells)

    Chin-up
    BW 2x5, 1x3

    Barbell Curl
    *45x8
    60x6
    75 2x6

    Incline Plate Curl
    25’s 2x8


    Very Josh Bryantish feel to this workout today with more chest and biceps work for a Bench day. Loved it honestly.
    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. #275
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,241
    Rep Power: 1043
    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 July 15, 2020

    Light Squat/Heavy Deadlift

    Wenning Warmup 2 rounds
    Band Good Morning Monster Mini x20
    Side Bend 10 lbs x15
    One Leg Calf Raise 21 lb chain x10

    Speed High Bar Pause Squat
    *45x5
    *95x4
    *135x3
    *185x2
    225 6x2

    Reverse Band Deadlift (Beltless)
    *135x3
    *225x3
    *275x3
    *315x2
    *365x1
    405x3 (set PR)

    Backoff set
    315x12 (set PR)

    Stationary Lunge
    21 lb chain x12
    BW only 2x12
    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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  6. #276
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,241
    Rep Power: 1043
    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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    So I had a brutal case of colitis starting last Wednesday night right after my deadlift session then went to urgent care and the ER Thursday Evening. Fever got to 104 and had severe stomach pains. Heart rate was also 140 at one point. Scary crap. Finally doing better. Weighing 182 as of yesterday. Going to try to stick around this weight actually and I’m going to run Linear Periodization cycling down from 10’s, 8’s, 5-6’s, 3’s and 2’s.
    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. #277
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,241
    Rep Power: 1043
    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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    Saturday July 25, 2020

    Week 1 Day 1
    Bench Day

    Warmup
    Pullaparts Red Mini (50 total)
    Pushdowns Red Mini (20 total)

    Pause Bench
    *45 3x10
    *95x8
    *135x5
    *155x3
    175 2x10 (first set @8 RPE, 2nd set @10 RPE with cheating on last rep. Only 2 Mins rest between sets. Strength definitely down)

    Wide Grip Pause Bench
    145x10 (@10 RPE... dang)

    Incline Pause Bench
    115x8 (@10 RPE... wheww)

    Flat Chain Fly
    21 lb chains 2x8

    Kaz Press
    45 3x10

    Side Raise
    10’s 2x20

    Bent Over Lateral
    10’s 2x20


    Bad start but that’s okay. Last linear meet prep I hit Rep PR’s one week with Backoff sets taking 20-25% off until the backoffs were @9 RPE. Opposite weeks I hit straight sets @7-8 RPE with a repout on final set. Started off different here but will examine how the rest of the week goes.
    Last edited by musclehead09; 07-26-2020 at 10:42 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

  8. #278
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,241
    Rep Power: 1043
    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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    Sunday July 26, 2020

    Week 1 Day 2
    Squat Day

    Warmup
    Lunge Stretch 3x8 seconds per leg
    Leg Circles 1x10 out, 1x10 in per leg

    Squat (Beltless)
    *45x10
    *95x5
    *135x3
    *165x1
    195 2x10 (both around RPE 7-8 but conditioning was terrible)

    Backoff set
    155x10

    Stiff Leg Deadlift
    135 2x10

    Decline Sit-up
    BW 3x10

    Calf Raise
    BWx25,20,15


    Work capacity is out the window but it’ll come back quick. Have a sore throat now but no fever or any other symptoms. Will monitor closely. Tested negative for COVID earlier this week after being diagnosed with colitis.
    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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  9. #279
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
    Posts: 5,888
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    xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000) xRequiem is a name known to all. (+5000)
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    Glad to hear you recovered and back in the gym. Have fun with the LP. Part of me always missed it. It's very nostalgic haha.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  10. #280
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,241
    Rep Power: 1043
    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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    Originally Posted by xRequiem View Post
    Glad to hear you recovered and back in the gym. Have fun with the LP. Part of me always missed it. It's very nostalgic haha.
    Thanks dude! For sure. My last meet prep I ran LP with rep PR's one week at high RPE followed by straight sets the following week with last set AMRAP to regulate fatigue. It was awesome; I made massive squat gains on that. I will say I hate the typical beginner Linear Progression programs like SS or SL 5x5 though lol. I ran SS and GSLP for a very long time as a beginner from 2011 to 2012 and kept stalling at the same points. Linear Periodization like the old school greats however (Ed Coan/Bill Kazmaier) is very fun. This time I'm not going to hit AMRAP's every week, rather focus on volume at each phase cycling 2-4 weeks of 10's, 8's, 5's, 3's and 2's.
    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. #281
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,241
    Rep Power: 1043
    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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    Still been sick and haven’t been able to eat properly. This morning is the first morning I feel 100% (I think) anyway hit a tiny back/biceps workout this past Tuesday just 2-3x10-15 on rows, shrugs and curls plus 3x3 on pull-ups.

    Today though I did bench/push.

    Saturday August 1, 2020
    Bench Day

    Bench Press
    *45x10
    *95x8
    *135x5
    *160x3
    *185x1
    185x10 (pause first and last rep) @10 RPE

    Wide Grip Bench
    145 2x10

    Incline DB Press
    60’s x8,6

    Flat Chain Fly
    21 lb chains 3x8 (great burn)

    Kaz Press
    55 3x10

    Rear Delt Raise
    10 lb plates 3x25 (burn)


    Definitely saddening the drop in strength but it should come back quick as usual.
    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. #282
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,241
    Rep Power: 1043
    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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    Sunday August 2, 2020 (Week 2 Day 2)

    Squat Day

    Squat
    *45 2x5
    *95x5
    *135x3
    *185x1
    *210x1
    210x8
    225x8

    Backoff sets
    185 2x8

    RDL
    155 3x8

    Walking Lunge
    BW 2x30 (15 per leg)

    Calf Raise
    BW 3x30

    Decline Sit-up
    BW 3x12


    Great workout. Work capacity is still garbage but feel like I will get in my groove over the next couple weeks. Will add 15 lbs next week and the week after before a Deload so I’ll have 4 weeks in the 6-10 rep range.

    Following the Deload I will add a belt back to my training and add 30 lbs. I will progress for 5 weeks at 15 lbs per week for 5’s before another Deload. After the 2nd Deload I will then add wraps and another 30 lbs and progress for 4 weeks at 15 lbs per week for 3’s with the final week being 2’s. Goal is to peak out at 425x2 in wraps on October 31 before a meet or mock meet on November 14.

    Highlights of the cycle are planned to be 350x5 in a belt on week 10, 410x3 on week 14 in wraps and 425x2 on week 15 if all goes according to plan. My best 3RM previously was 415x3. That was pointing to a 450 squat at my last meet but I ended up getting 1-2 hours of sleep the night before that meet due to nerves and working all night so I only squatted 425 in the meet. I hit 445 months later during conjugate style training.

    Just hope I don’t get sick again because that derailed me these first couple weeks but I’m confident I can gain momentum heading into my 5 week wave of 5’s starting week 6.

    Okay sorry for the book! But feeling 100% today for the first time in weeks so I’m excited about training.
    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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