Dear diary

[Filmbuff81]

Hammer Strength High Row
Set 1: 90 lb × 15 [Warm-up]
Set 2: 180 lb × 6 [Warm-up]
Set 3: 230 lb × 8 @ 8.5
Set 4: 230 lb × 8 @ 9
Set 5: 230 lb × 8 @ 9.5

Lat Pulldown - Underhand (Cable)
Set 1: 100 lb × 10 [Warm-up]
Set 2: 150 lb × 3 [Warm-up]
Set 3: 180 lb × 10 @ 9.5
Set 4: 165 lb × 10 @ 9.5

Iso-Lateral Row (Machine)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 180 lb × 12 @ 9.5
Set 3: 180 lb × 10 @ 9.5
Set 4: 180 lb × 8 @ 9.5

Rack Pull (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 2 [Warm-up]
Set 4: 405 lb × 7 @ 9
Set 5: 405 lb × 5 @ 9

Seated Row (Cable)
Set 1: 100 lb × 6 [Warm-up]
Set 2: 180 lb × 11 @ 9.5
Set 3: 165 lb × 8 @ 10 [Drop Set]
Set 4: 150 lb × 7 @ 10 [Drop Set]
Set 5: 135 lb × 10 @ 10 [Drop Set]

Preacher Curl (Dumbbell)
Set 1: 35 lb × 10 @ 9.5
Set 2: 35 lb × 8 @ 9.5

Reverse Fly (Machine)
Set 1: 60 lb × 10 [Warm-up]
Set 2: 125 lb × 22 @ 10
Set 3: 125 lb × 12 @ 10 [Drop Set]
Set 4: 125 lb × 8 @ 10 [Drop Set]
Set 5: 125 lb × 4 @ 10 [Drop Set]

Notes: Rest pause

Lateral Raise (Machine)
Set 1: 45 lb × 22 @ 10
Set 2: 45 lb × 12 @ 10 [Drop Set]
Set 3: 45 lb × 8 @ 10 [Drop Set]

Notes: Rest pause

Decent day. Tired and beat up a bit still.

[Filmbuff81]

Upper 1

Probably figured out a decent split to run for now.

Still adjusting things.

Gonna look a little different.

Still lots of hypertrophy work, but gonna add more strength work back in too to help stay motivated while dieting.

Bench Press (Barbell)
Set 1: 45 lb × 25 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 3 [Warm-up]
Set 5: 225 lb × 3
Set 6: 225 lb × 3
Set 7: 225 lb × 3
Set 8: 225 lb × 3
Set 9: 225 lb × 3
Set 10: 225 lb × 3

Shoulder Press (Plate Loaded)
Set 1: 70 lb × 8 [Warm-up]
Set 2: 140 lb × 8 [Warm-up]
Set 3: 160 lb × 8 @ 7
Set 4: 160 lb × 8 @ 7.5
Set 5: 160 lb × 8 @ 7.5
Set 6: 160 lb × 8 @ 8

Lateral Raise (Machine)
Set 1: 40 lb × 12 [Warm-up]
Set 2: 60 lb × 25
Set 3: 65 lb × 17
Set 4: 65 lb × 16
Set 5: 65 lb × 13
Set 6: 65 lb × 12

Preacher Curl (Dumbbell)
Set 1: 30 lb × 15 @ 9.5
Set 2: 30 lb × 12 @ 9.5
Set 3: 30 lb × 10 @ 9.5

Hammer Curl (Dumbbell)
Set 1: 20 lb × 20 @ 9.5
Set 2: 20 lb × 20 @ 9.5
Set 3: 20 lb × 18 @ 10

Pullover (Machine)
Set 1: 50 lb × 12 [Warm-up]
Set 2: 100 lb × 15 @ 7.5
Set 3: 100 lb × 12 @ 7.5
Set 4: 100 lb × 10 @ 8

[Filmbuff81]

Lower 1

Squat (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 275 lb × 1 [Warm-up]
Set 4: 315 lb × 1 [Warm-up]
Set 5: 365 lb × 1 [Warm-up]
Set 6: 295 lb × 12
Set 7: 295 lb × 12
Set 8: 295 lb × 12
Set 9: 295 lb × 12

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 3 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 305 lb × 3
Set 4: 305 lb × 3
Set 5: 305 lb × 3
Set 6: 305 lb × 3
Set 7: 305 lb × 3

Seated Leg Curl (Machine)
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15
Set 4: 110 lb × 15

Notes: Rest pause the last few sets

Leg Extension (Machine)
Set 1: 100 lb × 20
Set 2: 100 lb × 17
Set 3: 100 lb × 17
Set 4: 100 lb × 16

Rear Delt Row Machine
Set 1: 70 lb × 15
Set 2: 70 lb × 8 [Drop Set]
Set 3: 70 lb × 6 [Drop Set]

Hip Abductor (Machine)
Set 1: 60 lb × 10
Set 2: 60 lb × 8
Set 3: 60 lb × 8
Set 4: 60 lb × 7

Notes: Myo reps

Hip Adductor (Machine)
Set 1: 60 lb × 10
Set 2: 60 lb × 8
Set 3: 60 lb × 7

Myo reps


Dealing with tendinitis in my left knee, so this was my first leg day in a couple weeks.

Still dealing with some other niggling injuries from the accident too.

I’m swapping back to squats for a while to see if it helps my knee and also if it’ll help my neck and shoulders.

Rather than compressing them under padding from hack squats, I’m hoping a more focused point of contact on my traps/upper back will alleviate some things.

Today felt pretty solid. I’ll be adding in the singles and then possibly some triples to augment regaining some lost strength while mainly focusing on hypertrophy.

[Filmbuff81]

Squat (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 275 lb × 2 [Warm-up]
Set 5: 315 lb × 1 [Warm-up]
Set 6: 365 lb × 1
Set 7: 410 lb × 1
Set 8: 350 lb × 5
Set 9: 350 lb × 5
Set 10: 350 lb × 5
Set 11: 350 lb × 5

Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 275 lb × 1 [Warm-up]
Set 4: 305 lb × 8
Set 5: 305 lb × 8
Set 6: 305 lb × 8

Incline Bench Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 8 @ 6.5
Set 5: 185 lb × 8 @ 7
Set 6: 185 lb × 8 @ 7.5

Leg Extension (Machine)
Set 1: 130 lb × 15 @ 7
Set 2: 130 lb × 15 @ 7.5
Set 3: 130 lb × 15 @ 8.5

Chin Up
Set 1: 8 reps @ 8
Set 2: 8 reps @ 9
Set 3: 8 reps @ 9.5

EZ bar curl
Set 1: 20 lb × 12 [Warm-up]
Set 2: 70 lb × 12 @ 7.5
Set 3: 70 lb × 12 @ 8
Set 4: 50 lb × 12 @ 9

Injured my left hand so took some time off.

Played with full body today, seeing what I can do.

Managed to work around it, so we’ll start posting and training a little more regularly while we start a new diet phase.

Probably gonna do more strength work this time around.

[CW47]

Yeah, seems like it was a good time for a break.
Cutting, and doing a strength phase at the same time. Should be interesting...

[Filmbuff81]

Yeah, seems like it was a good time for a break.
Cutting, and doing a strength phase at the same time. Should be interesting...

Haha yeah I’ve been having some freak accidents.

I fell down stairs at work a month ago and ****ed up my right shoulder and my hand injury is a dog bite.

So peppering in strength work is just a way to let me get some work in at lower volumes and not completely lose my ability to hit some heavier weight.

I actually hit my previous PRs while dropping 15-20lbs.

So maintaining current levels or not far off is fine.

[CW47]

Haha yeah I’ve been having some freak accidents.

I fell down stairs at work a month ago and ****ed up my right shoulder and my hand injury is a dog bite.

So peppering in strength work is just a way to let me get some work in at lower volumes and not completely lose my ability to hit some heavier weight.

I actually hit my previous PRs while dropping 15-20lbs.

So maintaining current levels or not far off is fine.

That makes perfect sense.
I fell down the stairs a couple weeks ago too. Made me feel like an old man (and walk like one, lol).

[Camarija]

Managed to work around it, so we’ll start posting and training a little more regularly while we start a new diet phase.

Probably gonna do more strength work this time around.

Shredded Santa by Christmas?

I'm probably ending my bulk now, running a short maintenance phase, then jumping on a cut + more strength work / less volume, so I'll definitely be keeping up with your journal to look for inspiration and tips on how to proceed.

Cheers bro!

[Filmbuff81]

Shredded Santa by Christmas?

I'm probably ending my bulk now, running a short maintenance phase, then jumping on a cut + more strength work / less volume, so I'll definitely be keeping up with your journal to look for inspiration and tips on how to proceed.

Cheers bro!

One can only hope lol.

My actual protocol will be pretty simple.

1-2 singles between 85-95% of 1RM on bigger lifts like squat/bench/dead through the cut.

Aiming for nothing more than a 8.5-9RPE and hopefully less.

Then volume work on the main lifts and variations.

4-5 full body sessions a week(Could change if I feel too banged up)

Might ramp volume on small muscles but larger stuff will stay static realistically.

I’m training myself for now, so it’ll ebb and flow as i go.

Since moving and my accidents I can’t commit to working with Sam for now since I don’t even know for sure which gym I’ll train out depending on the day, so keeping things more basic and old school in terms of ml member selections aside from a couple things i know I’ll for sure have access to at each gym.

[Filmbuff81]

That makes perfect sense.
I fell down the stairs a couple weeks ago too. Made me feel like an old man (and walk like one, lol).

Lol well glad neither of us is too horribly injured all things considered

[Filmbuff81]

Front Squat (Barbell)
Set 1: 135 lb × 3 [Warm-up]
Set 2: 185 lb × 3 [Warm-up]
Set 3: 225 lb × 1
Set 4: 265 lb × 3 @ 7
Set 5: 265 lb × 3 @ 7.5
Set 6: 265 lb × 3 @ 8

Looking to hit my upper back and core in some different ways to help rehab my QL/neck/trap

Bulgarian Split Squat
Set 1: 40 lb × 12 @ 7
Set 2: 40 lb × 12 @ 7.5
Set 3: 40 lb × 12 @ 8

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 1 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 255 lb × 1
Set 7: 285 lb × 1
Set 8: 245 lb × 5
Set 9: 245 lb × 5
Set 10: 245 lb × 5
Set 11: 245 lb × 5

Overhead Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 95 lb × 3 [Warm-up]
Set 3: 135 lb × 1 [Warm-up]
Set 4: 155 lb × 1
Set 5: 185 lb × 1
Set 6: 135 lb × 8 @ 7.5
Set 7: 135 lb × 8 @ 8
Set 8: 135 lb × 8 @ 9

Seated Row (Machine)
Set 1: 90 lb × 10 [Warm-up]
Set 2: 180 lb × 5 [Warm-up]
Set 3: 230 lb × 12 @ 7
Set 4: 230 lb × 12 @ 7.5
Set 5: 230 lb × 12 @ 8

Skullcrusher (Dumbbell)
Set 1: 27.5 lb × 12 [Warm-up]
Set 2: 32.5 lb × 12 @ 7.5
Set 3: 32.5 lb × 12 @ 8.5
Set 4: 32.5 lb × 10 @ 10

Hammer Curl (Dumbbell)
Set 1: 30 lb × 13 @ 8.5
Set 2: 30 lb × 12 @ 9
Set 3: 30 lb × 12 @ 9.5

Pretty solid day. Bench was easy

[Anthony21]

Still going crazy with the volume I see, lol. Great work man and always solid progression.

[Filmbuff81]

Still going crazy with the volume I see, lol. Great work man and always solid progression.

Lol thanks. I’m toning it down a bit in spots compared to when I was working with Sam.

So it’s fairly moderate for me I guess lol.

Still playing with an adequate balance

[Filmbuff81]

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 275 lb × 1 [Warm-up]
Set 5: 305 lb × 8
Set 6: 305 lb × 8
Set 7: 305 lb × 8

Deadlift (Barbell)
Set 1: 135 lb × 3 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 1 [Warm-up]
Set 4: 365 lb × 1 [Warm-up]
Set 5: 405 lb × 1 [Warm-up]
Set 6: 430 lb × 1
Set 7: 365 lb × 3
Set 8: 365 lb × 3
Set 9: 365 lb × 3
Set 10: 365 lb × 3
Set 11: 365 lb × 3

Romanian Deadlift (Dumbbell)
Set 1: 85 lb × 12 @ 7
Set 2: 85 lb × 12 @ 7.5
Set 3: 85 lb × 12 @ 8

Chin Up
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps

Incline Bench Press (Dumbbell)
Set 1: 65 lb × 8 [Warm-up]
Set 2: 75 lb × 12 @ 8
Set 3: 75 lb × 12 @ 8
Set 4: 75 lb × 12 @ 8.5

Notes: Low incline

Lateral Raise (Machine)
Set 1: 25 lb × 12 [Warm-up]
Set 2: 60 lb × 12 @ 7.5
Set 3: 60 lb × 12 @ 7.5
Set 4: 60 lb × 12 @ 8

Face Pull (Cable)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12

Knee is feeling a little better.

I imagine the motion of the hack squat machine at the gym was causing most of the issues.

I’ll eventually try one of the other machines so I can transfer some leg volume away from barbell squatting, but for now this is ok.

Deadlifts felt pretty good and fairly easy considering the state of my hand.

I lost grip a couple times so strapped up and played with hook grip on the down sets after a couple mixed grip sets.

If I notice forearm tendinitis coming back I’ll only use straps and then hook grip the days I work up to a heavy single.

My back and legs have plenty of strength to pull heavy, the balance is ensuring I don’t aggravate anything, but considering double overhand earlier this week didn’t kill me, maybe giving myself basically a year of mostly strapped pulling with a handful of mixed grip sets here and there let things heal up decently.

[Filmbuff81]

Iso-Lateral Row (Machine)
Set 1: 90 lb × 10 [Warm-up]
Set 2: 180 lb × 10 @ 6.5
Set 3: 180 lb × 10 @ 7
Set 4: 180 lb × 10 @ 7
Set 5: 180 lb × 10 @ 7.5
Set 6: 180 lb × 10 @ 7.5

Lat Pulldown - Underhand (Cable)
Set 1: 100 lb × 10 [Warm-up]
Set 2: 195 lb × 8 @ 7
Set 3: 195 lb × 8 @ 8
Set 4: 195 lb × 7 @ 9

Leg Extension (Machine)
Set 1: 75 lb × 15 [Warm-up]
Set 2: 150 lb × 15 @ 7
Set 3: 150 lb × 14 @ 7
Set 4: 150 lb × 14 @ 7.5

Single Leg Press
Set 1: 180 lb × 10 [Warm-up]
Set 2: 270 lb × 10 @ 6
Set 3: 360 lb × 10 @ 7
Set 4: 450 lb × 10 @ 8

I did not like this hammer strength unilateral machine so I’ll be trying a different exercise next time around

Hammer Strength Incline Press
Set 1: 90 lb × 15 [Warm-up]
Set 2: 180 lb × 4 [Warm-up]
Set 3: 230 lb × 9 @ 7
Set 4: 230 lb × 8 @ 7.5
Set 5: 230 lb × 8 @ 7.5

EZ bar curl
Set 1: 50 lb × 17 @ 7
Set 2: 50 lb × 16 @ 7.5
Set 3: 50 lb × 15 @ 8

Lateral Raise (Machine)
Set 1: 60 lb × 12 [Warm-up]
Set 2: 105 lb × 12 @ 7.5
Set 3: 105 lb × 12 @ 7.5
Set 4: 105 lb × 11 @ 8

Notes: Atlantis standing machine

[CW47]

When I look at your log on my phone, I scroll down a bit and think 'well that's not THAT much volume'. Then I scroll down again, and scroll down again, and then scroll down some more, and the reps and set just keep going, lmao!
But to be honest it's not as much as it appears to be at first glance. A lot of it is warmup sets. That helps put it in perspective for me somewhat. But I'd still probably puke and then pass out if I tried even 1 of your workouts.

First time I've seen you deadlift in a while.?. I'm jealous of anyone who can hook grip. I just can't do it. Well, I can do it and get a better grip than double overhand, but I can definitely do more with a mixed grip. My hands and fingers are just too small I suppose.

Tendinitis sucks! Glad it's not bothering you anymore.

[Filmbuff81]

When I look at your log on my phone, I scroll down a bit and think 'well that's not THAT much volume'. Then I scroll down again, and scroll down again, and then scroll down some more, and the reps and set just keep going, lmao!
But to be honest it's not as much as it appears to be at first glance. A lot of it is warmup sets. That helps put it in perspective for me somewhat. But I'd still probably puke and then pass out if I tried even 1 of your workouts.

First time I've seen you deadlift in a while.?. I'm jealous of anyone who can hook grip. I just can't do it. Well, I can do it and get a better grip than double overhand, but I can definitely do more with a mixed grip. My hands and fingers are just too small I suppose.

Tendinitis sucks! Glad it's not bothering you anymore.

Hahah yeah I don’t think the amount of volume I do is that crazy. I just need to take a lot of feeder sets to get to my top sets.

I’ve never been able to make giant jumps to working weights.

I invariably fail miserably

I have gone through phases of quite a bit but I’m slowly leaning towards a little higher intensity which necessitates a lower volume.

And yeah I haven’t done conventional deadlifts since I think last winter around November.

With the car accident, I figured a brief run might be worth while to help with rehab via isometric bracing.

I have done ton of stiff legged deadlifts but those were over 4 plates for reps too, so all my pulls are starting to mess me up big time lol.

Might need to start doing some tempo pulls and dynamic work.

I snagged a free copy of the John meadows and Dave gate Powerbuilding program which looks interesting.

Once I’m not on an aggressive cut I might give it a go since I love me some John meadows.

Depending how my body holds up I may ramp things back down to one of my more usual splits with the strength work peppered in.(I enjoy full body but I do find I get run down easier)

Just in the mood to experiment right now haha.

Edit:

Forgot to mention hook grip.

It sucks, but I do find it beneficial when locked in.

Ben Pollack and Omar Isuf have some videos on it that really helped me fix my technique.

I used to Olympic lift too so I had to learn hook for any hope at lifting decent weight.

[Filmbuff81]

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 1 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 275 lb × 1
Set 7: 295 lb × 1
Set 8: 315 lb × 1
Set 9: 275 lb × 6
Set 10: 255 lb × 6 @ 7.5
Set 11: 255 lb × 6 @ 8
Set 12: 255 lb × 6 @ 8.5

Shoulder Press (Plate Loaded)
Set 1: 90 lb × 10 [Warm-up]
Set 2: 165 lb × 8 @ 7
Set 3: 165 lb × 8 @ 7
Set 4: 165 lb × 8 @ 7.5
Set 5: 165 lb × 8 @ 8

Low To High Cable Fly
Set 1: 45 lb × 10 [Warm-up]
Set 2: 55 lb × 12 @ 7.5
Set 3: 55 lb × 12 @ 8
Set 4: 55 lb × 10 @ 7.5
Set 5: 55 lb × 8 @ 7.5

Chin Up
Set 1: 6 reps @ 7.5
Set 2: 6 reps @ 8
Set 3: 5 reps @ 7.5

Chest Dip
Set 1: 16 reps @ 7
Set 2: 12 reps @ 7.5
Set 3: 10 reps @ 7.5

Notes: 60s rest or less for extra pump so I don’t need to use weight

Incline Curl (Dumbbell)
Set 1: 30 lb × 12 @ 8
Set 2: 30 lb × 10 @ 8.5
Set 3: 30 lb × 8 @ 9

Pretty good day.

Slipper bench abs bar but 315 felt pretty easy considering my hand is messed up.

[Filmbuff81]

Squat (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 275 lb × 1 [Warm-up]
Set 5: 315 lb × 1 [Warm-up]
Set 6: 365 lb × 1 [Warm-up]
Set 7: 405 lb × 5 @ 7
Set 8: 355 lb × 8
Set 9: 355 lb × 8

Overhead Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 75 lb × 5 [Warm-up]
Set 3: 95 lb × 3
Set 4: 140 lb × 8
Set 5: 140 lb × 8
Set 6: 140 lb × 8

Hip Thrust (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 8 @ 7
Set 4: 315 lb × 8 @ 7.5
Set 5: 315 lb × 8 @ 8

My knee hurt a bit on these, so I may just resort to back raises and leg curls

T Bar Row
Set 1: 45 lb × 10 [Warm-up]
Set 2: 90 lb × 13 @ 9
Set 3: 90 lb × 12 @ 9
Set 4: 90 lb × 12 @ 9.5

Hammer Curl (Dumbbell)
Set 1: 20 lb × 28 @ 10
Set 2: 20 lb × 21 @ 10
Set 3: 20 lb × 18 @ 10

[CW47]

I snagged a free copy of the John meadows and Dave gate Powerbuilding program which looks interesting.
Once I’m not on an aggressive cut I might give it a go since I love me some John meadows.

Hook grip sucks, but I do find it beneficial when locked in.
Ben Pollack and Omar Isuf have some videos on it that really helped me fix my technique.
I used to Olympic lift too so I had to learn hook for any hope at lifting decent weight.

Oh nice... the Unity program, right? I don't remember the details of it, but recall thinking that it should be a really solid program. Love both of those guys work.

I've watched a ton of videos on hook grip. Don't know if I watched those two specifically, but I'd say there's a high probability I have. Part of the issue for me with that technique is that I don't really have much reason to need to do it. I don't ever intend to compete, so I don't really need to be good at it. I'd probably figure it out if I really needed to.

Also, nice benching.

[Filmbuff81]

Oh nice... the Unity program, right? I don't remember the details of it, but recall thinking that it should be a really solid program. Love both of those guys work.

I've watched a ton of videos on hook grip. Don't know if I watched those two specifically, but I'd say there's a high probability I have. Part of the issue for me with that technique is that I don't really have much reason to need to do it. I don't ever intend to compete, so I don't really need to be good at it. I'd probably figure it out if I really needed to.

Also, nice benching.

Yeah I don’t know if I’ll ever compete but I do enjoy a challenge haha.

And yeah that’s the one.

It’s an interesting mix of dynamic and max effort work combined with meadows penchant for volume and intensity techniques.

John and Dave did a video for his YouTube channel going through one of the days and it was pretty cool.

Would’ve been interested to see where they went with it if John hadn’t passed away.

It’s listed as Powerbuilding 1.0 so I imagine they were going to build on it like the other mountain dog stuff.

[Filmbuff81]

Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 275 lb × 3 [Warm-up]
Set 4: 315 lb × 2 [Warm-up]
Set 5: 365 lb × 2 [Warm-up]
Set 6: 405 lb × 1 [Warm-up]
Set 7: 430 lb × 4
Set 8: 430 lb × 4
Set 9: 430 lb × 4
Set 10: 430 lb × 4

Ripped a callous on set 2, so last 2 sets were strapped.

Didn’t even realize how large one of my callouses was getting, so not surprised it tore off.

Especially since today’s bar had insane knurling that wrecked my hands in general.

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 3 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 275 lb × 1
Set 7: 225 lb × 10
Set 8: 225 lb × 10

My hands were feeling pretty beat up so I took it easy on bench today. My bite opened up a bit too, so figured I might as well scale back the intensity on the top set today.

Hip Abductor (Machine)
Set 1: 115 lb × 20 @ 9
Set 2: 115 lb × 17 @ 9
Set 3: 115 lb × 16 @ 9

Chin Up
Set 1: 7 reps @ 8
Set 2: 6 reps @ 8
Set 3: 5 reps @ 8

Seated Calf Raise (Plate Loaded)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 90 lb × 15
Set 3: 90 lb × 9 [Drop Set]
Set 4: 90 lb × 6 [Drop Set]

Notes: Rest pause

Lateral Raise (Machine)
Set 1: 75 lb × 18
Set 2: 75 lb × 13 [Drop Set]
Set 3: 75 lb × 12 [Drop Set]

Notes: Rest pause

[Filmbuff81]

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 2 [Warm-up]
Set 4: 275 lb × 1 [Warm-up]
Set 5: 315 lb × 1 [Warm-up]
Set 6: 365 lb × 1 [Warm-up]
Set 7: 405 lb × 4
Set 8: 405 lb × 4
Set 9: 405 lb × 4

Chest Dip
Set 1: 8 reps [Warm-up]
Set 2: +45 lb × 8 [Warm-up]
Set 3: +70 lb × 8@8
Set 4: +70 lb × 8@8
Set 5: +70 lb × 8@8.5

Notes: I can dip without shoulder pain again so these are back in weighted.

Always one of my favourite exercises so I’m glad I can do it again

Hanging Leg Raise
Set 1: 12 reps
Set 2: 11 reps
Set 3: 10 reps

Notes: Shoulder hurts in these a bit so I did captains chair version.

Still hit things pretty good

Straight Arm Pulldown
Set 1: 50 lb × 15 [Warm-up]
Set 2: 57.5 lb × 14 @ 8
Set 3: 57.5 lb × 14 @ 8.5
Set 4: 57.5 lb × 12 @ 8.5

Incline Curl (Dumbbell)
Set 1: 30 lb × 15 @ 9
Set 2: 30 lb × 14 @ 9
Set 3: 30 lb × 12 @ 9.5

Reverse Fly (Machine)
Set 1: 55 lb × 10 [Warm-up]
Set 2: 100 lb × 25 @ 10
Set 3: 100 lb × 18 @ 10
Set 4: 100 lb × 16 @ 10
Set 5: 100 lb × 12 @ 10

Barf inducing way to end the day

[Filmbuff81]

Squat (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 275 lb × 1 [Warm-up]
Set 5: 315 lb × 1 [Warm-up]
Set 6: 365 lb × 1 [Warm-up]
Set 7: 405 lb × 1 [Warm-up]
Set 8: 455 lb × 1 @ 7.5
Set 9: 425 lb × 5
Set 10: 380 lb × 6
Set 11: 380 lb × 6
Set 12: 380 lb × 6

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 185 lb × 3 [Warm-up]
Set 4: 225 lb × 1 [Warm-up]
Set 5: 275 lb × 1
Set 6: 295 lb × 1
Set 7: 320 lb × 1 @ 7.5
Set 8: 300 lb × 4 @ 9
Set 9: 275 lb × 4 @ 8
Set 10: 275 lb × 4 @ 8.5
Set 11: 275 lb x 4 @8.5

Notes: Hit the j hooks on the 300 set because of slippery ****ing bench. Gonna ha e to bring bands for traction next time.

Overhead Press (Barbell)
Set 1: 95 lb × 10 @ 7
Set 2: 115 lb × 10 @ 8
Set 3: 135 lb × 10 @ 8.5
Set 4: 135 lb × 8 @ 9

Rear Delt Row Machine
Set 1: 110 lb × 15 @ 7.5
Set 2: 110 lb × 15 @ 8
Set 3: 110 lb × 12 @ 7.5

This workout took a while.

[CW47]

Yeah, not surprised that one took a while... Sucks about the bench. That is for sure one of the biggest challenges of working out in a public gym.

[Filmbuff81]

Yeah, not surprised that one took a while... Sucks about the bench. That is for sure one of the biggest challenges of working out in a public gym.

Haha yeah. The fact I sweat a lot doesn’t help either.

[Filmbuff81]

Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 365 lb × 1 [Warm-up]
Set 5: 405 lb × 1 [Warm-up]
Set 6: 455 lb × 1
Set 7: 480 lb × 1 @ 8

Notes: Tried a down set with straps but too much pain, so hook and mixed grip it is for a while. Decided to just cut out the down sets to ensure I didn’t mess my hand up.

The puncture is healing but it’s still tender under the skin, so the pressure from the strap made things iffy.

I probably should keep wrapping it when I’m doing pulling exercises to give it some padding but didn’t have any gauze with me to wrap.

Incline Bench Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 155 lb × 3 [Warm-up]
Set 4: 185 lb × 3 [Warm-up]
Set 5: 195 lb × 5
Set 6: 215 lb × 5
Set 7: 225 lb × 5
Set 8: 215 lb × 5
Set 9: 215 lb × 5

Lat Pulldown - Underhand (Cable)
Set 1: 105 lb × 8 [Warm-up]
Set 2: 150 lb × 8
Set 3: 150 lb × 6

Atlantis Standing Lateral Machine
Set 1: 60 lb × 17
Set 2: 60 lb × 12
Set 3: 60 lb × 12

Bicep Curl (Dumbbell)
Set 1: 25 lb × 12
Set 2: 25 lb × 12

Solid day but I may make this a lower stress quasi deload week hence minimal assistance.

[Filmbuff81]

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 185 lb × 3 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 275 lb × 1 [Warm-up]
Set 7: 295 lb × 3
Set 8: 260 lb × 7
Set 9: 260 lb × 7

Chin Up
Set 1: 6 reps [Warm-up]
Set 2: 8 reps @ 7.5
Set 3: 8 reps @ 8

Notes: Warmup set 85lbs assistance

Shoulder Press (Plate Loaded)
Set 1: 90 lb × 8 [Warm-up]
Set 2: 165 lb × 10 @ 6.5
Set 3: 165 lb × 10 @ 7

Single Arm Cable Row
Set 1: 100 lb × 12 [Warm-up]
Set 2: 140 lb × 12 @ 7.5
Set 3: 140 lb × 10 @ 7.5

Reverse Fly (Cable)
Set 1: 20 lb × 10 [Warm-up]
Set 2: 40 lb × 15 @ 7.5
Set 3: 40 lb × 13 @ 7.5

Lateral Raise (Dumbbell)
Set 1: 20 lb × 21 @ 9.5
Set 2: 20 lb × 19 @ 9.5

Concentration Curl (Dumbbell)
Set 1: 25 lb × 15 @ 7.5
Set 2: 25 lb × 15 @ 8.5
Set 3: 20 lb × 15 @ 9

[Filmbuff81]

Squat (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 185 lb × 3 [Warm-up]
Set 3: 225 lb × 2 [Warm-up]
Set 4: 275 lb × 1 [Warm-up]
Set 5: 315 lb × 1 [Warm-up]
Set 6: 365 lb × 1 [Warm-up]
Set 7: 405 lb × 1
Set 8: 455 lb × 1
Set 9: 480 lb × 1
Set 10: 380 lb × 7
Set 11: 380 lb × 7

Leg Extension (Machine)
Set 1: 100 lb × 10 [Warm-up]
Set 2: 160 lb × 15 @ 8
Set 3: 160 lb × 13 @ 8
Set 4: 160 lb × 12 @ 8

Hip Abductor (Machine)
Set 1: 75 lb × 20 @ 8
Set 2: 75 lb × 18 @ 8
Set 3: 75 lb × 15 @ 8

Standing Calf Raise (Machine)
Set 1: 160 lb × 15
Set 2: 160 lb × 15

Crunch (Machine)
Set 1: 135 lb × 15
Set 2: 135 lb × 15
Set 3: 135 lb × 13

Pretty low stress day.

Based off how 480 felt, I’d say my max is higher than 505

If I can maintain most of my strength while dropping another 20-25 pounds of consider that a pretty solid win.

I’ll probably be cycling calories a lot more on this new diet phase.

One thing I found last time was the rigidity of macros left me too food focused, so really only conceded about protein and total calories this time around.

If I want more fat on a day I’m gonna have more fat vs trying to stick to within +/- 5 grams

[CW47]

That's some impressive squatting, especially given how much weight you've cut already.