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  1. #91
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 5 Day 4

    2ct Pause Deadlift
    455 4x4

    Touch and Go Bench
    190 3x6

    Incline Press
    155 4x8

    1 Arm DB Row
    60 6x10
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  2. #92
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 6 Day 1

    Squat
    410 3x4
    350 2x5 (beltless)

    Comp Bench
    200 5x3
    170x8
    170x7

    Good Mornings
    225x8
    275x8
    295 2x8 PR
    225x8

    Squat was supposed to be 4x3 but felt too damn easy. Same for bench. 170 3x5 was too easy. Feeling STRONG
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  3. #93
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 6 Day 2

    Sumo Deadlift
    490 4x3
    415 2x5 (beltless)

    2ct Pause Bench
    210 3x3
    220x3 @ 8

    Squat
    340 3x5 (beltless)

    Incline Row
    65 4x8
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  4. #94
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 6 Day 3

    Pause Squat
    420 5x3

    Comp Bench
    180 3x3
    180x12 PR

    Spots Press
    210 3x4

    Beltless Deadlift
    405 2x5

    Ball Grip Chin Up
    4x6
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  5. #95
    Registered User Anthony21's Avatar
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    How are you liking the Calgary Barbell program?
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  6. #96
    Registered User musclehead09's Avatar
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    Looking really strong. Sick weights on squats and deadlifts lately.
    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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  7. #97
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 6 Day 4

    2ct Pause Deadlift
    475x3
    495 4x3

    Touch and Go Bench
    170x12
    175x12
    180x12

    Incline Bench Press
    160 4x7

    1 Arm DB Row
    65 6x10
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  8. #98
    Registered User xRequiem's Avatar
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    Originally Posted by Anthony21 View Post
    How are you liking the Calgary Barbell program?
    It’s a lot of fun if you enjoy clumpy chalk from tears from knowing you still have multiple sets and probably multiple lifts.

    Originally Posted by musclehead09 View Post
    Looking really strong. Sick weights on squats and deadlifts lately.
    Thanks man. Surprisingly I think bench will be my biggest mover percentage wise. I’m thinking I’ll gain 5% on squat and deadlift and 10% on my DL.

    Something like 550/275/660 would be awesome.
    trying to get strong again

    training log
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  9. #99
    Registered User Anthony21's Avatar
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    Having multiple compound lifts in a session look pretty brutal. I'm looking at the 16 week excel spread sheet, looks brutal.

    Out of curiousity what does "1+2F" or "1+2R" mean?
    Last edited by Anthony21; 09-30-2020 at 08:57 AM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  10. #100
    Registered User xRequiem's Avatar
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    Originally Posted by Anthony21 View Post
    Having multiple compound lifts in a session look pretty brutal. I'm looking at the 16 week excel spread sheet, looks brutal.

    Out of curiousity what does "1+2F" or "1+2R" mean?
    It’s hell and then some.

    The spreadsheet does a poor job of explain F and R. F is fatigue. You hit one set at a 9 then 2 fatigue sets @ 95%. R is repeat. One set @ 8 then repeat it 2 time.

    Calgary Barbell Week 7 Day 1

    Squat
    430x2
    430x8 PR

    Beltless Squat
    365 2x4

    Comp Bench
    210x2
    215x2
    220x2
    225x2
    230x2

    Comp Bench
    175 2x4

    Good Morning
    225 4x8

    Yea...squats were supposed to be 430 5x2 but you know how that goes. Again bench was programmed 210 5x2. I think 230x2 ties a PR but much easier.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  11. #101
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 7 Day 2

    Sumo Deadlift
    510 2x2
    510x 2x4

    2ct Pause Bench
    210 2x3
    210x6 PR

    Beltless Squat
    355 2x4

    Lat Pulldown
    100 3x8
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  12. #102
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 7 Day 3

    Pause Squat
    405x5 @ 8 PR?
    410x5 @ 8.5 PR
    415x5 @ 8.5 PR
    420x5 @ 8.5 PR

    Comp Bench
    185 3x6

    Spoto Press
    205 4x3

    Beltless Sumo Deadlift
    420 2x5

    Seated Rows
    100 4x10

    Comp bench was programmed as 6x3. Felt way too easy so I flipped rep scheme.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  13. #103
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 7 Day 4

    Pause Sumo Deadlift
    460 3x5

    Touch And Go Bench
    185x7
    205 3x7

    DB Row
    80 4x6

    Cut a set off deadlifts and bench. Skipped incline and a couple sets on rows. I’m beat.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  14. #104
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Calgary Barbell Week 7 Day 3

    Pause Squat
    405x5 @ 8 PR?
    410x5 @ 8.5 PR
    415x5 @ 8.5 PR
    420x5 @ 8.5 PR

    Comp Bench
    185 3x6

    Spoto Press
    205 4x3

    Beltless Sumo Deadlift
    420 2x5

    Seated Rows
    100 4x10

    Comp bench was programmed as 6x3. Felt way too easy so I flipped rep scheme.
    Damn loving the squats! From your reply to my last post a 660 pull would be absolutely nuts.
    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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  15. #105
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Damn loving the squats! From your reply to my last post a 660 pull would be absolutely nuts.

    It's a bit of a stretch but I find lofty goals help me stay motivated.

    Calgary Barbell Week 8 Day 1

    Squats
    465x1 @ 7
    425 3x4
    375 2x6

    Comp Bench
    210 3x5
    185 2x6

    Leg Curls
    110 3x12

    HLR
    3x10

    Squat and bench was supposed to be 4x3/5x3 and 3x4. Managed same reps in less sets to decrease time at gym. Once i get home gym time wont be much of a hindrance anymore. Replaced GM/RDL with Leg Curls cuz I was beat.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  16. #106
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 8 Day 2

    Sumo Deadlift
    445x1 - hook grip PR
    535x1
    625x1 - @ 8 PR
    505 2x4
    445x4 (first rep hook grip)
    445x8

    2ct Pause Bench
    210 4x4

    Beltless Squat
    370 2x4

    V-Pulldown
    100 4x10
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  17. #107
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 8 Day 3

    Pause Squat
    405x2
    455x2 - @ 8.5 PR
    465x2 - @ 9 PR
    465x4 - @ 9 PR

    Notes: Programmed 4x2 @ 9

    Comp Bench
    165 3x10

    Notes: Programmed 6x5

    Spoto Press
    205 4x4 @ 8

    Sumo Deadlift
    440 2x4

    Hammer Curls
    20x12
    30x12
    40x12
    Last edited by xRequiem; 10-10-2020 at 08:10 PM.
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    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  18. #108
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 8 Day 4

    Pause Sumo Deadlift
    495 2x2 @ 8
    515 2x2 @ 8.5

    DB Press (left pec)
    45 3x8

    Chest Press
    120 3x10

    1-arm DB Row
    90 3x6

    Back Supported Tricep Pushdown
    50 3x15

    Cut bench movements due to some shoulder pain. Two days off and I should be ready to go. Gotta say I prefer 8-12 week training cycles. 16 is abit much. Honestly concerned if my body is going to hold up.
    trying to get strong again

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  19. #109
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 9 Day 1

    Squat
    475x3 @ 8
    365 6x5

    Comp Bench
    205x3 @ 6.5
    155 7x5

    RPE PR on squats so that’s cool. Shoulder flared up during squats limiting how hard I wanted to push bench. Good news is I could have hit 225x3 @ 7.5-8 which is definitely an RPE PR. Live to fight another day blah blah. Coincidentally that day is tomorrow.

    This is my 9th week but I skipped to week 12 effectively turning this routine into a 13 week program instead of 16.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  20. #110
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 9 Day 2

    Sumo Deadlift (dl bar)
    465x1 hook grip PR
    545x1
    635x3 - @ 8 PR
    465 3x5

    2ct Pause Bench
    205x4 - @ 8.5
    195 2x4 - @ 7

    High Bar Pause Squat
    275 3x4


    Huge day. Almost didn’t go due to my after work life being hectic. Glad I came.

    Also pulled 465x3 hook grip on my first set of 465x5. Using a 28mm helps me tremendously using hook grip. My thumbs are too short to get it secure on 29mm. Thumb ripped so I cut it short.

    My top set on bench sucked. Proceeding too felt great. I didn’t really warm up so I’m thinking my top set could have been higher. Oh well.
    Last edited by xRequiem; 10-17-2020 at 12:12 PM.
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    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  21. #111
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 9 Day 3

    Pin Squat
    415x3 - @ 8
    425x4 - @ 9
    405x4 - @ 8

    Close Grip Bench
    205x3 - @ 8
    190 2x4 - @ 7

    Spoto Press
    190x5
    205x5 - @ 8.5
    195x5 - @ 8

    Easy session. Didn’t push up to 9 on bench as prescribed. My shoulder still hurts.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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  22. #112
    Registered User xRequiem's Avatar
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    Calgary Barbell Week 9 Day 4

    Pause Sumo Deadlift
    515x3 - @ 8
    495x5 - @ 9
    470x5 - @ 9

    Touch and Go Bench
    185 4x5 - @ 7

    Seated High Rows
    60 4x12

    Face Pulls
    80 4x10

    Rope Curls
    80 4x10

    Seated Calf Raises
    90 3x12

    Working on my rhomboids/mid back. Chiro said mine is noticeably smaller than upper, lats and lowest back. Still going sub 1 RPE on bench. Hoping two days off plus recovery work can get me back to near 100%.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
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