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  1. #31
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,158
    Rep Power: 1039
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    Tuesday June 25, 2019

    DE Upper Body

    DE Bench w/ double red minis
    *45 2x3
    105 12x3 (4 close, 5 norm, 3 wide - miscounted) finished 10:15

    OHP
    *45x6
    *70x3
    *95x1
    110x6
    85 2x6

    Incline DB Rollback
    25’s x12,10,8

    Assisted Chin-up
    40 lbs assisted 3x8

    Superset
    Side Raise 20’s x15,10
    Face Pull 55 x20,15
    (These 2 supersets were brutal)

    Barbell Curl
    *45x6
    *65x3
    85x5 (weak due to back and Delt work)
    65x8
    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
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  2. #32
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Thursday June 27, 2019

    DE Lower Body

    DE Squat
    *45x5
    *135x1
    *225x1
    275 3x3 (w/ belt)
    225 3x3 (no belt)

    Good Morning
    45x8
    95x8
    135x8
    155x6 (PR and hamstrings killed)

    One Legged Leg Press
    225 3x6

    Seated Calf Raise
    110 5x10 (30 seconds rest)

    Smith Row
    135 3x10

    Hammer Strength Shrug
    225 2x10
    Lifetime PR's

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

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  3. #33
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,158
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    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 June 29, 2019

    ME Upper Body

    Pause CGBP w/ double red minis
    *45x15 (no bands)
    *45x5 (begin sets w/ bands)
    *95x3
    *135x3
    175x3
    190x2 (PR)
    135 3x5

    Incline DB Press
    *55’s x6
    *70’s x4
    80’s x6 (PR? Maybe a rep shy)

    Freemotion Cable Fly
    60x10,8

    Rope Pushdown
    4 plates x20,10 (45 sec rest)

    Assisted Pull-up
    34 lbs assist 3x6, 1x8 (getting there)

    Superset
    Hammer Curl 35’s 3x8
    Side Raise 20’s 3x10 (burned!)


    Great workout. Bench is coming back. Next week I’m going to hit flat dumbbells as my main movement for a slight Deload by stepping away from heavy barbell work but still push for a rep max. My old best was 100’s x6.
    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. #34
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,158
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    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 June 30, 2019

    ME Lower Body

    SS Yoke Bar Squat
    *70 2x3
    *120x3
    *160x3
    210x3
    250x3
    275x3
    300x3
    320x3 (PR!)
    275x5 (PR)
    275x6 (PR)

    Rack Pull (Pin 1 below knee)
    *135x6
    *225x5
    *275x4
    *315x3
    365x6 (PR? Rarely do rack pulls but hams are still destroyed from good mornings on Thursday)

    DB Bulgarian Split Squat
    30’s 2x8

    Chest Supported Row (free weight)
    *45x10
    95x10
    135 2x8

    Standing Calf Raise
    90 6x10


    Last time I was hitting around 300 for 3 and 340x2 on a regular safety bar squat I was hitting 415x3 in wraps and 365x4 no wraps on a straight bar. Progress has been great!
    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. #35
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
    Posts: 5,821
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    Looking good man. Do you lift at an actual powerlifting gym?

    I might add GM into my routine. Seeing you sore for days reminded me of the soreness they cause.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  6. #36
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    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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    Thanks man. I do not, however it’s very powerlifter friendly. All the equipment you need to run any program you want (specialty bars, GHR, belt Squat machine, tons of benches including competition benches, and deadlift platforms).

    Yeah good mornings have always killed me. RDLs are a close second in terms of hamstring destruction lol.
    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. #37
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Wednesday July 3, 2019

    DE Upper Body

    DE Bench Press
    *45 w/ double red minis 3x3
    115 w/ double red minis 9x3 (3 close, 3 normal, 3 wide)
    Time - 7 minutes, 10 seconds

    OHP
    *45x5
    *70x3
    *95x1
    115x6 (PR for strict standing OHP)
    95 2x6

    Incline DB Rollbacks
    30’s 2x8, 2x6 (PR)

    Assisted Chin-up
    20 lbs assistance 2x8, 2x6

    Delt Circuit:
    Rear Delt Fly 85 2x10
    Side Raise 20’s 2x12

    Machine Preacher Curl
    65 4x8, 1x12


    Bench is moving fast, regaining strength in triceps and Delts (took a lot longer than my legs and back). Pull-ups and chin-ups are with 40-50 lbs less assistance than 2 months ago. Soon will be back to strict Bodyweight sets of 10 heavier than ever. I could do 10 strict around 190 (I’m now 200ish); At 180 I could do 18 and at 170 I could do 22. Long term if I could recomp in the 190’s and hit 18-22 strict Bodyweight pull-ups that would be great.
    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. #38
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,158
    Rep Power: 1039
    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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    Thursday July 4, 2019

    DE Lower Body

    DE Squat
    *45 w/ monster minis 2x3
    *135 w/ monster minis x3
    185 w/ monster minis 8x3

    Good Morning
    *45x6
    *95x6
    *135x6
    170x8 (huge PR!)

    Leg Press
    *225x10
    405x10
    585x10 w/ wraps (PR; just wanted to go heavy on this today, hit 6 reps without wraps awhile back)

    Seated Leg Curl
    70 2x12, 2x10

    Standing Calf Press
    210 2x12, 2x10, 2x8 (30 sec rest and PR)

    Cable Row
    8 plates x15,12,10


    Great workout. First time using bands for squats and honestly it feels great. Will allow me to get more volume in without beating myself up. Good mornings are flying. Started with 120x7 awhile back and now up to 170x8 and my form is a lot better/more strict.
    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. #39
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,158
    Rep Power: 1039
    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 6, 2019

    ME Upper Body Deload

    Flat DB Bench
    *35’s x12
    *60’s x6
    *80’s x3
    *90’s x2
    100’s x5 + 1 assisted (right wrist gave out on rep 5 but completed rep 5 with left side then had assistance on 6th rep)

    Neutral Incline DB Press
    50’s 2x10

    Pull-up
    BWx5

    Cracked my head wide open changing pins on lat Pulldown; caused new huge and heavy Pulldown Bar with many grips to crash down on my head. I was bleeding everywhere but didn’t hurt. Blood stopped quick but version got blurry. I’m fine now just taking it easy.
    Last edited by musclehead09; 07-06-2019 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
    Reply With Quote

  10. #40
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,158
    Rep Power: 1039
    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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    Monday July 8, 2019

    ME Lower Body
    (makeup from yesterday as I was recovering from cracking my head open Saturday)


    Front Squat
    *45 2x5
    *95x5
    *135x3
    165x3
    195x3
    225x5 (huge PR; I suck at front squats)

    Good Morning
    *45x5
    *95x5
    135x5
    160x5
    185x5 (PR!)

    DB Split Squat
    35’s 2x10 (burned)

    Standing Calf Raise
    175 3x10

    One Arm HS Row
    *25x10
    *45x10
    70x10

    Machine Crunch
    65 3x10
    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. #41
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,158
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    Wednesday July 10, 2019

    Upper Body Deload

    Wide Grip Bench w/ slight pause
    *45x10
    *95x10
    *135x10
    185x10

    Machine Shoulder Press
    50 2x10

    Assisted Pull-up
    85 lbs assistance 2x10

    Face Pull
    40 3x10

    Rope Pushdown
    30 2x15

    Machine Preacher Curl
    40 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
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  12. #42
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,158
    Rep Power: 1039
    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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    Friday July 12, 2019

    ME Lower Body (early)

    Pause Squat
    *45x5
    *135x3
    *185x2
    *225x2
    *275x2
    315x2
    350x3 (huge PR)

    Deficit Deadlift
    *135x3
    *225x1
    *315x1
    355x1
    385x1 (small PR; previously had done 370x3 before surgery I think but on a day I didn’t squat prior)

    Superset
    Walking Lunge BW 2x10 per leg
    Side Bend 35 2x10 per side

    Seated Leg Curl
    70 3x10 (45 sec rest)

    Standing Calf Raise
    70 3x15 (45-60 sec rest; burned!)


    Did my ME Lower workout early as Sunday I’m out of town; but will likely do some easy work like Bodyweight squats before I leave. Earlier this week my front squat and good morning ME workout was more likes heavy volume work as they were sets of 5 but not necessarily @10 AMRAPs. I had 8 hours of sleep. Only ate a protein bar and had coffee but I was good to go.

    I basically deloaded Volume this week while pushing intensity. Starting tomorrow with my ME Upper workout I’ll start increasing volume again.
    Last edited by musclehead09; 07-12-2019 at 11:14 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

  13. #43
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Saturday July 13, 2019

    ME Upper Body

    Incline Bench Press
    *45x10
    *95x5
    *135x3
    *165x3
    200 2x2 PR
    180x5 PR

    Flat DB Bench (sorta Neutral Grip)
    *60’s x10
    85’s 2x8 (Volume PR w/ DB’s)

    Flat DB Skullcrusher
    35’s x5 (Triceps were fried from DB Bench)
    25’s 2x8

    Assisted Pull-up
    22 lbs assistance 3x6

    Cable Row (Neutral Wide Grip)
    10 plates 2x10

    Rope Curl
    6 plates 3x10 (45 sec rest)
    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. #44
    Registered User musclehead09's Avatar
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    Age: 25
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    Sunday July 14, 2019

    Extra workout (first time in awhile)

    Belt Squat (Narrow w/ 4-5 sec negatives)
    135x10
    185 2x10 (60-90 sec rest)

    Seated Leg Curl
    60 3x10 (4-5 sec negatives; 45-60 sec rest)

    Seated Calf Raise
    70 3x10 (4-5 sec negatives; 30-45 sec rest)

    Side Raise 20’s 2x12
    Face Pull 3 plates 2x20
    Smith Shrug 135 3x15

    (All Delt/trap work 30-45 sec rest with 1 sec holds/squeezes)

    Total workout time right under 30 minutes. Great extra work. Would love to get more sessions in for lats/upper back but it’s been difficult with my work and school schedule so I get a majority of it in spread throughout the main 4 lifting sessions.

    Next week though will have my normal Sunday ME Lower Body day; I moved that to this past Friday since today I’m limited on time but I still got in the gym whereas I thought I would only do Bodyweight work today originally.
    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. #45
    Registered User musclehead09's Avatar
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    Age: 25
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    Tuesday July 16, 2019

    DE Upper Body

    DE Bench Press w/ double monster minis
    *45 3x3 (Close, normal, wide)
    95 9x3 (3x Close, 3x normal, 3x wide)
    7 min 37 sec

    OHP
    *45x5
    *75x3
    *105x1
    120x5 (PR)

    Straight Bar Pushdown
    40x10
    50x10
    Dropset 60x8, 40x8, 20x16

    Assisted Hammer Grip Chin-up
    25 lbs assistance 2x8 (90 sec rest)

    Superset (60 sec rest)
    Side Raise 20’s x15,12,10
    Face Pull 50x15,12,10

    Machine Preacher Curl
    40x25,15,12,10 (30-60 sec rest)
    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. #46
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    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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    Thursday July 18, 2019

    DE Lower Body

    DE Squat w/ Light Bands
    *45x3
    *135x3
    185 8x3 (8 minutes 24 seconds)

    Good Morning
    *45x6
    *95x6
    135x6
    165x6
    200x6 PR

    Wide Belt Squat
    135x10
    225 2x8

    Standing Calf Raise
    90 5x10 (30-60 sec rest)

    Cable Row w/ MAG Grip
    12 plates 3x8 (45-60 sec rest)

    HS Shrug
    225 3x15 (45-60 sec rest)
    Last edited by musclehead09; 07-18-2019 at 05:56 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

  17. #47
    Registered User musclehead09's Avatar
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    Age: 25
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    Saturday July 20, 2019

    ME Upper Body

    Pause Bench Press
    *45x12,6
    *135x3
    *185x1
    *210x1
    *235x1
    250x2 (felt great)
    225 3x2, 1x5 (awesome sets)

    Incline DB Press
    *55’s x6
    70’s x6 (very low RPE, felt like a warmup set but after 2 AMRAPs on the main lift I cut it here)

    Cable Fly
    40x10
    50 2x10 (45 sec rest; burn)

    Standing French Press
    50x15
    60x12,10
    40x20

    Lat Pulldown
    8 plates x10
    10 plates 2x8
    8 plates x10

    Face Pull
    6 plates 4x10

    Seated DB Curl
    25’s x10,7
    20’s x8

    Machine Side Raise
    *30x10
    40x10
    50x10


    Great workout. Will be ready to test a 1RM in another 6 weeks with a goal of tying or breaking my old 275 PR. Also 45-60 sec rest periods for all accessories, feel my conditioning is coming up as I’ve been doing that most workouts 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
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  18. #48
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Sunday July 21, 2019

    ME Lower Body

    Squat
    *45 2x5
    *135x3
    *225x1
    *275x1
    *315x1
    *365x1 w/ wraps
    405x1 w/ wraps
    425x1 w/ wraps (easily had a triple here; best single of the day)
    445x1 (Big 10 lb PR!)

    Deadlift
    *135x3
    *225x1
    *315x1
    365x1
    405x1 (fried from squats)

    Leg Extension 130 4x8
    Hypers BWx10, 25x10, EZ Bar 50 2x10
    Seated Calf Raise 130 1x12, 3x10, 2x8
    HS Shrug 225 6x10


    Awesome workout; couldn’t be happier. When I’m ready to test the actual squat and deadlift I’m going to start doing it on separate days whether it’s the same week or the next Sunday I’ll pull. This is different than a meet day. Meet days you have long hours between squat and deadlift. In a workout I had maybe 20+ minutes between max attempts of each. I know I can hit a bigger deadlift; whenever I don’t wear wraps I can deadlift more after squatting since I hadn’t overloaded.
    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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  19. #49
    Registered User musclehead09's Avatar
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    Been on a mini vacation just in ocean city. Hit some upper body Bodyweight circuits on Wednesday and lower body on Thursday. Going to try to hit the gym tomorrow for a Deload type max effort workout (likely some heavy dumbbells pyramiding from 12 reps to 5-6 reps for a top set.
    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. #50
    Registered User musclehead09's Avatar
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    Saturday July 27, 2019

    ME Bench (Push Day)

    Flat DB Bench
    *50’s x10
    *65’s x6
    *80’s x3
    100’s x0 (horrible dumbbells with different bell parts, couldn’t set them on my lap; took 90 seconds to setup by then I was fatigued)
    80’s x8

    Incline HS Press
    *98x8
    148x8
    188x8

    Cable Crossover
    30x10
    50x8
    40x8

    Machine Dip (Triceps)
    *94x10
    144x10,8

    Reverse Grip Pushdown 40x15,12,10
    Machine Side Lateral 40 3x12
    Rear Delt Fly 70 3x12
    Barbell Curl 45x6, 65x6, 85x6
    Rope Curl 50x10, 35x10


    Bad start to my workout but made up with good sets on accessories. I’m in ocean city still and to be honest I hate being around 200 lbs. I get tired easily walking a lot of miles unlike before. I also measured my waist at 42 around the belly the other day. I’d like to finally get leaner/healthier so I’m going to start tracking macros again. Start with approximately 70g fat, 235g carbs, and 235g protein for right over 2500 calories. If I drop too much too fast I’ll up my carbs. Really going to also try hitting a separate upper back/biceps focused workout after my lighter bench and squat days mid week so I’d at least be hitting the gym 5x a week. If I can get a second upper pull focused workout to make it 6x a week I will but if not then I can still hit extra back/biceps work on my main lift days.

    If I could maintain around a 405 squat and pull along with a mid 200’s bench while getting to around 180 I’d be happy. Those would just be minimal strength losses and I could regain the loss in strength if there is any once I’m done cutting. I will say last time at 180 I could crank out 18 strict Bodyweight pull-ups. I wasn’t very lean but I felt a lot healthier.
    Last edited by musclehead09; 07-28-2019 at 03:52 PM.
    Lifetime PR's

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

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

  21. #51
    Registered User musclehead09's Avatar
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    Sunday July 28, 2019

    ME Lower

    Sumo Deadlift
    *135x3
    *225x2
    *275x2
    315x2
    345x2
    380x3 (PR)

    Seated Leg Curl
    90x12,10,8 (possibly PR)

    Belt Squat
    135x10
    185x10
    225x10
    250x10
    275x8
    (Volume PR on belt squats)

    Standing Calf Raise
    140x12,10,10,8
    100x10,8,8

    Assisted Pull-ups
    16 lbs assistance 2x6

    High to Low Cable Row
    80 2x10


    My lower back and hips were sore going into this likely from all the walking I did. Glad to hit a PR on sumo pulls again. My biceps are fried from yesterday’s push session in which I did biceps at the end so my pull-ups really sucked but glad I’m close to not using assistance 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

  22. #52
    Registered User musclehead09's Avatar
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    Tuesday July 30, 2019

    DE Upper Body

    DE Bench Press w/ double minis
    *45 3x5 (Close/Comp/Wide no rest)
    135 5x5 (2 close, 2 comp, 1 wide)
    Time - 5:46

    OHP
    *45x5
    *75x3
    *105x1
    125x4 (PR for strict standing)
    95 2x5

    Flat Neutral DB Bench
    55’s x21,15

    Rope Pushdown
    30x15,8

    Lat Pulldown
    105 2x10, 1x8

    Face Pull
    30x25,18

    Machine Preacher Curl
    50x15,10,8
    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

  23. #53
    Registered User musclehead09's Avatar
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    Thursday August 1, 2019

    Lower Body

    Front Squat
    *45x5
    *95x4
    *135x3
    *185x2
    225x1
    250x1
    275x1 (big PR while exhausted)

    Good Morning
    *45x5
    135x5
    160x5
    185x5
    210x7 (big PR)

    Narrow Leg Press
    315 x10,8,6 (4-5 sec negatives)

    Calf Press
    315x15,12,10,8 (30 sec rest)

    One Arm HS Row
    45x15,12,10,8 (30 sec rest)


    Decided to forgo DE work today as I’m exhausted and couldn’t handle too much squat volume so decided to pick a light Variant for additional ME work. 275 I believe is a 10 lb PR; my front squat has always been very weak by % of my back squat.
    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. #54
    Registered User musclehead09's Avatar
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    Saturday August 3, 2019

    ME Upper Body

    Pause Close Grip Bench w/ double minis
    *45 2x5 no bands
    *45x3 (start sets w/ bands)
    *95x3
    *135x3
    165x3
    195 2x2 PR

    Close Grip Bench Press
    135x31 (Tied an old PR from back when I could hit 275 paused)

    Cable Crossover
    50 2x10, 1x8 PR

    Assisted Neutral Pull-up
    28 lbs assistance 2x8
    58 lbs assistance 2x8

    Standing Machine Side Lateral
    50 3x10

    Face Pull
    3 plates 3x30 (to counter all the pressing I’ve been doing; my pulling volume has been less recently)

    Seated DB Curl
    20’s 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
    Reply With Quote

  25. #55
    Registered User musclehead09's Avatar
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    Sunday August 4, 2019

    ME Lower Body

    SS Yoke Bar Squat
    *70 2x4
    *160x2
    *210x2
    *250x2
    300x1
    320x1
    340x2 (PR)
    250 3x5

    Hyper Extension
    BWx10
    35 2x10

    Unilateral Leg Press
    *45x10
    *90x10
    90x10 (deeper)
    135 2x10

    Unilateral Leg Curl
    40 2x10
    30x10

    Seated Calf Raise
    90x25
    105x20
    115x15
    125x12
    Triple dropset 135x10, 90x10, 45x10

    Machine T-Bar Row
    45x10
    90x8
    115 2x6
    (Only counted plate weight)


    Good and bad workout. SS Yoke squats felt sluggish. My 320 single was more difficult than any rep of 320x3 last time I touched this bar but then I zoned in on 340 and hit a double for a PR. I hit 340x2 on the regular safety squat bar before but this was the first time on the Yoke bar. My hips were already sore from walking so much the past couple days. Also my squat volume has been down for a couple weeks between being on mini vacation and focusing on Accessory work for volume this past week; so I’ll be looking to re-up my volume.
    Last edited by musclehead09; 08-04-2019 at 01:07 PM.
    Lifetime PR's

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

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

  26. #56
    Registered User xRequiem's Avatar
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    Digging all the volume. How soon before you ramp up for some heavy singles?
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  27. #57
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Digging all the volume. How soon before you ramp up for some heavy singles?
    Thanks! I just hit a 445 squat w/ wraps going on 3 weeks ago so it’ll be a couple cycles before I ramp up on that again; however for pause Bench and even conventional deadlift I’m thinking within the next 3 I’ll ramp up intensity for a max single. I’d like to hit 275+ and 435+ respectively again on those lifts to finally be tied or break my old PRs. Already broke my Squat PR twice as well as sumo deadlift which was nice.
    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. #58
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    Tuesday August 6, 2019

    DE Upper Body

    OHP
    *45 2x5
    *70x3
    *100x1
    115x1
    130x3 (PR)
    105 3x3

    DE Bench Press
    45 w/ double minis x4
    95 w/ double minis x4
    145 w/ double minis 6x4 (2 close, 2 normal, 2 wide)

    Incline DB Bench
    45’s x20,15

    Rope Pushdown
    20x25,15,10 (this Pushdown Machine feels a lot heavier at the 24/7 gym I train at sometimes)

    Lat Pulldown
    105x15,10
    75 2x10

    Side Raise
    25’s 2x10
    20’s x10

    Rear Delt Fly
    85 3x10

    Barbell Curl
    45x10
    55x10 (wrist hurt so cut curls 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

  29. #59
    Registered User musclehead09's Avatar
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    Wednesday August 7, 2019

    DE Lower Body

    DE Squat
    *45x10
    *135x5
    *185x1
    225 8x3 (1 min rest between sets)
    225x12 (2 min rest after 8x3)

    Leg Extension 100x15,12,10
    GHR 6th hole up BW 3x6
    Seated Leg Curl 70 2x12

    Standing Calf Raise
    135x15
    155x12
    175x10
    195x8
    215x6

    Machine Crunch 80 3x10


    Got lightheaded during this workout; I’m so tired. Need to get 8 hours of sleep tonight.
    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. #60
    Registered User musclehead09's Avatar
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    Thursday August 8, 2019

    Upper Back/Biceps Accessory Day

    Barbell Row
    *45x10
    *95x8
    *135x5
    *155x5
    *175x5
    185x8 (massive PR; haven’t hit barbell Rows in awhile... need to strengthen them and this is a good start)
    135x10

    Assisted Chin-up
    70 lbs assistance 2x10 (3-4 sec negatives)

    Cable Row 90 3x10
    Face Pull 20 2x20
    DB Shrug 75’s 4x10

    Barbell Curl
    *45x8
    65x8
    85x6

    Rope Curl
    40x16,15,14


    Great accessory workout; hope to hit these more often. Wore straps for barbell rows, shrugs, and barbell curls since my left wrist has still had small issues since my 100 lb DB bench attempt with crappy dumbbells in an ocean city gym. Felt good for the most part except for the barbell curls.
    Last edited by musclehead09; 08-08-2019 at 06:09 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

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