8 Week PowerBuilding DUP W2D3
Squat
405 5x6
Conventional Deadlift
405 2x6
Hammer Curl
32 4x12
Reverse DB Flies
12 4x15
Am tired
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Thread: Another Stab At Getting Strong
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03-03-2021, 03:29 PM #241trying 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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03-04-2021, 10:01 AM #242
8 Week PowerBuilding DUP W2D4
Close Grip Bench Press
195 5x6
Pendlay Row
155 4x8
Tricep Kickback
22 4x10
Seated DB Press
32 4x10
Triceps are beat to death.Last edited by xRequiem; 03-04-2021 at 10:12 AM.
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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03-05-2021, 03:43 PM #243
8 Week PowerBuilding DUP W2D5
Squat
420 5x4
420x10
Conventional Deadlift
430x4
430x5
Some curls and abs
RIP me.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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03-06-2021, 09:50 AM #244
8 Week PowerBuilding DUP W2D6
Close Grip Bench Press
205 5x4
205x9
Skull Crusher
60x12
70 4x10
Barbell Row
215 4x5
Meadows Row
90 3x12
Lateral DB Raise
22 3x12trying 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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03-08-2021, 01:28 PM #245
8 Week PowerBuilding DUP W3D1
Squat
390 3x8
Conventional Deadlift
395 2x8
Barbell Calf Raise
185 4x20
Concentration Curl
22 4x12trying 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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03-09-2021, 03:37 PM #246
8 Week PowerBuilding DUP W3D2
Close Grip Bench Press
185 4x8
OHP
140 5x6
Barbell Row
205 5x8
Seated EZ Bar Tricep Extension
65 5x15
Everything was speed work. Got to use my new Rogue RML4 today. Can’t wait to finish sitting up my home gym.Last edited by xRequiem; 03-09-2021 at 03:44 PM.
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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03-10-2021, 03:43 PM #247
8 Week PowerBuilding DUP W3D3
Squat
415 5x6
Conventional Deadlift
415 2x6
Hammer Curl
22 5x12
Reverse DB Flies
10 5x12trying 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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03-11-2021, 04:39 AM #248
8 Week PowerBuilding DUP W3D4
Close Grip Bench Press
200 5x6
Pendlay Row
155 5x8
Seated DB Press
32 5x10
Tricep Kickback
32 5x10
Kill me.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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03-12-2021, 08:52 AM #249
8 Week PowerBuilding DUP W3D5
Squat
430 5x4
Conventional Deadlift
Nope
On vacation and managed to get to the gym this morning. Less than an optimal day. This gym didn’t have a rack with WSBB spacing so I had to unrack on my calves and calf raise to rerack. Skipped a set to conserve energy for deadlifts but I couldn’t even finish warmups due to my crippling lower back pump. Going to try to deadlift before bench tomorrow and cut accessory work. Next cycle I’m going to change things around. This routine really ****s on deadlift progress with high volume squats before all 3 deadlift days.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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03-13-2021, 06:49 AM #250
Close Grip Bench Press
210 5x4
210x6
Conventional Deadlift
435 3x4
Low Row
170 3x15
Tricep Rope Pushdown
20 3x15
Made up the pulls and skimped a bit on accessory work.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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03-15-2021, 09:12 AM #251
8 Week PowerBuilding DUP W4D1
Squat
395 3x8
Sumo Deadlift
405 2x8
495x1
585x1
Barbell Calf Raises
185 4x25
Concentration Curl
27 4x8
Ehh. Little late to be doing so but I'm switching back to sumo deadlifts as my primary. Found my training max of 585. I'm content with selecting my training max while moderately fatigued especially as I get used to the lift again. Should be able to pull some close to my 1RM when this is over. Could even pull a small PR.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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03-16-2021, 03:07 PM #252
8 Week PowerBuilding DUP W4D2
Close Grip Bench Press
195 5x8
OHP
145 2x6
135 2x8
Barbell Row
215 3x8
Seated EZ Bar Tricep Extension
65 3x15
Accidentally added 5 instead of 10 to bench. Again, I’m busy today and cut some volume on accessory.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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03-17-2021, 03:13 PM #253
8 Week PowerBuilding DUP W4D3
Squat
420 3x6
Sumo Deadlift
475x5
485x6
Hammer Curl
27 5x12
Reverse DB Flies
12 5x12
Cut a set on squats. My knee is achy.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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03-18-2021, 09:49 AM #254
8 Week PowerBuilding DUP W4D4
Close Grip Bench Press
205 3x6
215x6
220x6
Pendlay Row
135x8
155x8
165 3x8
Seated DB Press
32 5x12
Tricep Kickback
27 5x12
Went heavier on bench as it was too easy and I really want a 315 bench this year.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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03-19-2021, 03:50 PM #255
8 Week PowerBuilding DUP W4D5
Squat
435 3x4
435x8
Sumo Deadlift
505 3x4
Barbell Curl
85 5x5
Anti Rotation Press
5x12
Cut off a few sets of squats. Strained my quad. I don’t think it’s that bad but I’m going to ice it and try to rest a bunch this weekend. I was able to finish my deadlifts even though I hurt it on squats so that’s a good sign.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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03-20-2021, 10:13 AM #256
8 Week PowerBuilding DUP W4D6
Close Grip Bench Press
215 5x4
215x8
Barbell Row
225 5x5
Skull Crusher
65 5x12
Meadows Row
95 4x12
DB Lateral Raise
22 4x12trying 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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03-23-2021, 08:03 AM #257
3/22/21
Squats
nope. quad still bothering me
Sumo Deadlifts
495x1
545x1
585x1
660x1
3/24/21
Close Grip Bench Press
225x1
245x1
245x3
225x3
Not bad. 245x3 is a bench PR since starting to lift again. Deloading for the next two weeks then beginning back up with Coach Kyle. Looking forward to working with him going into the Coleman Classic.
Yes I'm switching back to sumo . Going to ask Kyle to work in some conventional work. I feel like conventional pulling helped me activate my glutes in the sumo deadlift plus my lower/mid back looks yoked now.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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03-27-2021, 08:09 PM #258
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03-31-2021, 05:07 AM #259
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04-05-2021, 10:17 AM #260
Meet Prep W1D1 - Volume Bench
Paused Close Grip Bench
135x10
150x10
165x10
180x10 @ 6
Circuit:
DB Flies 27 2x15
Barbell Facepulls 45 2x15
Rolling Tricep Extensions 27 2x15
First day back with Coach Kyle is a wrap. This weekly is mostly assessment so I'll be working up a top set of 7-8 RPE depending on the lift. He still has a few openings. If anyone is interested message me or reach out to him on IG or https://www.jointeamkeough.comtrying 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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04-08-2021, 03:57 AM #261
Meet Prep W1D2 - Intensity Squat
Comp Squat
370x4
400x4
430x4
460x4 @ 7
490x4 @ 9
SSB Squat
256 3x10
Narrow Stance Heel Elevated Highbar Squat
95 4x20
RKC Plank
2x45 seconds
Anti Extension Deadbug
2x8
Overshot squats. Supposed to be an 8 but I got greedy and hit a 15lb PR.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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04-08-2021, 10:28 AM #262
Meet Prep W1D3 - Accessory Deadlift
Pause Sumo Deadlift
425x4
455x4 @ 7
Seated Rear DB Raise
12 4x15
Seated Bicep Curl
22 3x12
Double Overhand Barbell Hold
185x33 seconds
185x42 seconds
My grip and hand pain tolerance needs a lot of work. 455x4 was a smoke show probably sub 5 RPE but my grip was giving me trouble.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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04-09-2021, 08:49 AM #263
Meet Prep W1D4 - Intensity Bench
Pause Close Grip Bench Press
170x4
185x4
200x4
215x4 @ 6.5
225x3 @ 8
Snatch Grip Barbell Row
155 4x15
Straight Bar Tricep Pushdown
50 3x20
DB Lateral Raise
15 4x20
Sold myself short on 225. Looking at the video it looks more like a 7 than an 8.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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04-10-2021, 11:30 AM #264
Meet Prep W1D5 - Volume Squat
Squat
320x10
350x10
380x10 @ 7
SSB Squat
256 10x3 (30 second rest)
SSB Bulgarian Split Squat
61x12
81x12
91x12
Single Leg DB RDL
27 3x12trying 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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04-11-2021, 10:18 AM #265
Meet Prep W1D6 - Intensity Deadlift
Sumo Deadlift
455x3
495x3
525x3 @ 6
One Arm DB Row
57 4x15
Copenhagen Plank
2 sets of 20 seconds
Single Leg Glute Bridges
3x12
Hammer Curl
27 3x15
Suitcase Deadlift Iso Hold
11,15 seconds
25,29 seconds (used chalk)
Didn’t work up to an 8 due to having a cold and feeling like absolute ****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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04-12-2021, 04:05 PM #266
Meet Prep W2D1 - Volume Bench
Paused Close Grip Bench
155x15
155x13
155x11
155x10
Circuit:
DB Flies 27 2x12
Barbell Face Pull 45 2x12
Rolling Tricep Extension 27 2x12
Still feeling like ****. Got tested for covid which was negative thankfully. Going to enjoy my day off tomorrow and get ready for squats on Wednesday.
Bench was supposed to be 155 4x15 but that didn’t happen.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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04-14-2021, 04:08 PM #267
Meet Prep W2D2 - Intensity Squat
Comp Squat
440x6 @ sub 6
390 3x6
SSB Squat
281 3x9
Narrow Stance Heel Elevated Highbar Squat
135 4x12
RKC Plank
2x45 seconds
Anti Extension Deadbug
2x8trying 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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04-15-2021, 10:16 AM #268
Meet Prep W2D3 - Accessory Deadlift
Pause Sumo Deadlift
440x3 @ sub 6
410 5x5
Seated Rear DB Raise
17 4x12
Seated Bicep Curl
27 3x10trying 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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04-16-2021, 12:28 PM #269
Meet Prep W2D4 - Intensity Bench
Pause Close Grip Bench Press
200x5 @ sub 6
175 4x5
Snatch Grip Barbell Row
165 4x12
Banded Pushdowns
3x15
DB Lateral Raise
17 4x15trying 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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04-17-2021, 09:54 AM #270
Meet Prep W2D5 - Volume Squat
Comp Squat
355 4x9
SSB Squat
276 9x3 (30 second rest)
SSB Bulgarian Split Squat
101 3x10
Single Leg DB RDL
30 3x10
Today marks 20 weeks out.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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