RTS Volume Block Week 2 Day 1
Beltless Squat
365x1
405x1
455x1 @ 8
365 5x6
Comp Bench
190x1
215x1
230x1 @ 8
185 5x6 (last set feet up)
Barbell Curl
45x20
55x20
65x20
Not bad for driving 6+ hours today and bring sunburned.
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Thread: Another Stab At Getting Strong
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07-12-2020, 03:55 PM #31trying 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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07-13-2020, 02:59 PM #32
RTS Volume Block Week 2 Day 2
Beltless Sumo Deadlift (stiff bar)
475 2x1
505x1 @ 8 (straps)
405 5x6 (3 sets with straps)
OHP
95x8
115x8
130x8
135x8
140x8
Calf Raise
55 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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07-14-2020, 02:43 PM #33
RTS Volume Block Week 2 Day 3
2ct Pause Squat
365x3
385x3
405x3 @ 8
365 2x3
Paused Close Grip Bench
155x7
165x7
175x7
185x7 @ 7
Barbell Row
225 4x5
Easy. 3rd straight day of volume. Two more before I rest. Oh yeah, I'm cutting too!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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07-14-2020, 03:11 PM #34
Top sets from last 3 days.
Day 1 - https://youtu.be/-8L0KQ3KdQI
Day 2 - https://youtu.be/nsABdIYxp-4
Day 3 - https://youtu.be/jbGIlyeMEiA
Im going to start recording bench going forward. As you can tell by how fast bench moved I had a lot more in the tank. Without video I would have called this a 7.5 - 8. Since I began PL again I'm guilty of over labeling my RPE due to lack of true max effort attempts. Video helps me with accountability.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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07-15-2020, 03:12 PM #35
RTS Volume Block Week 2 Day 4
Beltless 1" Block Pull (deadlift bar)
475x2
550x2
620x2
495 2x2
2ct Pause Bench Press
155x6
170x6
185x6
200x6
Tricep Rope Pushdown
80x15
90x15
100x15trying 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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07-16-2020, 03:56 AM #36
Here's my 2 top sets of DL from day 4.
https://youtu.be/xjmTZgQGlsU
Looking forward to this off day.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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07-17-2020, 03:41 PM #37
RTS Volume Block Week 2 Day 5
Beltless Front Squat
275x3
315 3x3
Hook Grip Practice + RDL
Worked up to 405 with a hook grip. Bit painful but this is 90lb heavier than I've ever gone with hook or doh. Looking forward to working on this on the coming months to transition to hook grip as my primary grip.
Standing DB Press
40x12
50x10
60x8trying 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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07-19-2020, 10:33 AM #38
RTS Volume Block Week 3 Day 1
Beltless Squat (squat bar)
405x1
435x1
465x1 @ 8 PR
385 4x5, 1x7
Comp Bench (squat bar)
210x1
230x1 - @ 8
190 1x5, 4x7
Machine Curls
50x12
60x10
70x8
Not bad. Squats were a challenge mentally but all the reps were smooth. Yesterday ended up being more of a cheat day than anticipated. Drank quite a lot and ate tons of junk.
I specified using squat bar on bench and squats since it weighs 3-5lb more than our Texas Power Bar. So that 230 moving as an 8 is closer to 234. That's exciting since 245 a weeks ago was awful.
Lower back is quite achey around s and lower l spine. Going to smash my upper glutes/hips with lacrosse ball and hit the chiropractor early in the week. I'm 4 weeks out from my lastest adjustment.
Will have videos Monday or Tuesday. Wil edit and upload day 1 and day 2 together.Last edited by xRequiem; 07-19-2020 at 10:49 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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07-20-2020, 03:16 PM #39
RTS Volume Block Week 3 Day 2
Sumo Deadlift (DL bar)
425x1 - Hook Grip PR
475x1
515x1 - @ 7.5 (add belt)
405 3x5 (hook grip reps per set 3, 0,1)
405x3 - dead
Lower back is achey leading me to using a belt. Getting better at hook grip.
OHP
95x8
115x6
125x6
145x6
155x6
Sitting Calf Raise
90 3x12
Day 1 - https://youtu.be/-8dhhPsj1UI
Day 2 - https://youtu.be/sfaOLojxuIs
Belt needs to be tightened a notch. I'm down ~10lbs since I first got it.
And now for a much needed rest day.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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07-22-2020, 03:48 PM #40
RTS Volume Block Week 3 Day 3
Pause Squat
365x2
385x2
405x2
425x2 PR
455x1 PR
475x1 @ 8.5 PR
500x1 @ 9.5 PR
Comp Bench
185x2 (index on ring)
210x2 (index on ring
225 2x1 - @ 9 (index on ring)
185x5 (index on ring)
185x5 (normal grip)
185x6 (pinky on ring)
185x6 (pinky on ring)
185x10 (pinky on ring) @ 9 PR
Trying out new bench form. Pinky on ring feels best.
Neutral Grip Pulldown
60x10
80x10
100x10
120x10
140x10
Hit my 1RM +5 on squat with a pause! Of course, I recorded my face then canceled the recording
Here's all squats save the 500 -
https://youtu.be/VfmhiotDWe0trying 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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07-23-2020, 03:51 PM #41
RTS Volume Block Week 3 Day 4
Beltless Pause Sumo
315x3 (hook grip)
335x3 (hook grip)
365x3 (hook grip)
385x3 (1st rep hook grip)
405x3 (1st rep hook grip)
425x3 (1st rep hook grip)
445x3 @ 8.5
2ct Pause Bench (pinky on ring)
155x4
175x4
185x4
195x4
205x4
225x3 @ 9 PR
205x4
185x10
Single Arm DB Extension
25x8
30x8
DB Extension
25x20
25x20
New bench form feeling much better. Those 2ct was definitely closer to 1.5.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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07-24-2020, 02:27 PM #42
RTS Volume Block Week 3 Day 5
Front Squat
225x3
280x3
320x3
275x3
RDL
135x6 (hook grip)
225x6 (hook grip OUCH)
275x6
Face Pulls
70 4x12
Beat up today. Transitioning to 4x week starting Sunday. Down from 202 to 191 over the last 3 weeks.Last edited by xRequiem; 07-24-2020 at 03:10 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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07-26-2020, 10:44 AM #43
RTS Volume Block Week 4 Day 1
Squat
365x5
395x5 (add belt)
425x5 @ 7 PR
455x5 @ 8.5 PR
430x5 @ 8.5
430x5 @ 8.5 (mentally a 9.5)
Comp Bench
155x5
185x5
205x5
220x5 @ 9 PR
210x5 @ 9
205x5 @ 8
205x5 @ 8.5
Reverse DB Flies
15 3x15
20 3x10
Strict Curls
35x12
55 3x12
Decline DB Press/Flies (left pec)
20 3x8
Great session. Yesterday was a downer. I've noticed my left pec is continually shrinking. I'm positive I don't have Poland Syndrome now. I spent some time looking back on older photos/videos and I definitely used to have a left pec. Even my wife is positive. She said it was slightly smaller but no ~70% smaller. Going to contact a physical therapist tomorrow. Not sure whom else to contact regarding this. My pec has continuously shrunk over the last couple years. I'm hoping this is from a pinched nerve/lack of blood supply so this could be slowly fixed. My c5 and c6 are compressed quite a bit due to my reverse cervical spine. If there's anyway to remedy this I'm going to pay to get it fixed. Getting my pec back means a huge increase in my bench and more confidence in my appearance.
Sorry for the diary entry lolLast edited by xRequiem; 07-26-2020 at 11:02 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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07-26-2020, 06:12 PM #44
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07-27-2020, 09:38 AM #45
RTS Volume Block Week 4 Day 2
Sumo Deadlift
Warmed to to 405x2 with hook grip
455x5 (add straps)
495x5
545x5 @ 8 PR
510x4 (remove straps) @ 9
510x4 (add straps) @ 9
OHP
95x5
115x5
130x5
140x5
150x5 @ 8.5
145x5
145x5
145x5 @ 8.5
Tbar Row
45x8
90x8
115 4x8
Some cable cross over on my left pec.
Plate pinches and carry with 45s.
BW: 190.5trying 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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07-27-2020, 10:05 AM #46
Day 1 - https://youtu.be/HVi0yGB4Ezg
Day 2 - https://youtu.be/BTYNEL1Vivgtrying 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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07-28-2020, 04:48 AM #47
Cardio/Abs
12 minutes on recumbent bike.
20 minutes on incline treadmill.
Decline Sit-ups
15 3x12
BW: 189trying 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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07-29-2020, 03:42 PM #48
RTS Volume Block Week 4 Day 3
Beltless Pause Squat
315x4
365x4
385x4 @ 8.5
365x4
365x4 @ 8.5
Pause Decline Bench Press
135x8
155x8
155x8
175x8
175x8
175x8
RDL
225x6
245x6
275x6
295x6
Feeling run down today. Fasted until 12:30 today for labs. Man my BP is abnormally high. Measuring in at 152/90 opposed to my usual baseline of 130/85. Not too sure what's causing this. Will play my triage by what the labs say regarding my results.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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07-30-2020, 04:03 PM #49
RTS Volume Block Week 4 Day 4
Beltless Pause Sumo Deadlift
475x1
515x1
545x1 @ 8
445 3x3
Close Grip Bench Press
135x8
155x8
175x8
190x8 @ 8.5
175x8
155x8
135x8
One minute rest on descension.
Front Squat
275x3
330x3 @ 9
275x5
225x8
Dips
4x12
Yikes, I'm beat.
My Instagram is jawn.mcintyre if you want to follow.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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07-31-2020, 05:12 AM #50
Cardio Day
20 minutes on stair climber
20 minutes on recumbent bike
Strict Curls
35x12
55x10
65x8
75x6
55x12
Decline DB Press/Flies (left side)
20 4x?
BW: 188
Body weight looking good despite having infrequent BM for whatever reason(3 days without).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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08-01-2020, 05:45 AM #51
Cardio Day
20 minutes on stair climber.
20 minutes on recumbent bike.
Seated Calf Raise
45 3x15
HLR
3x6trying 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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08-02-2020, 09:14 AM #52
RTS Volume Block Week 5 Day 1
Squat
405x4
445x4
475x4 @ 8.5 PR
430x4 @ 8
430x4 @ 8.5
Comp Bench
160x4
180x4
205x4
220x4 @ 8.5
205x4 @ 8.5
205x4 @ 8
205x4 @ 9
Decline DB Press (left side + plus few extra reps with both)
30x10
35x10
40x10
Hammer Curl
30 4x12
Rear Delt Flies
20 4x12
1RM calculator puts me at 560 on squat. Bench felt ok. Still playing around with sinking on pause or light touch.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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08-02-2020, 11:04 AM #53
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08-03-2020, 03:39 PM #54
RTS Volume Block Week 5 Day 2
Sumo Deadlift
495x1
530x1
585x4 @ 8.5 PR
535x4 @ 8
535x4 @ 8
OHP
120x4
135x4
145x4
155x4
165x4 @ 9
155x4
145x4
BB Row
225 3x5trying 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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08-05-2020, 03:47 PM #55
RTS Volume Block Week 5 Day 3
Pause Squat
315x3
365x3
385x3
365x3
315x3
2ct Pause Bench
155x3
175x3
190x3
200x3 @ 9
Comp Bench
210x2
225x1
235x2 @ 9 PR
Touch And Go Bench
225x3 @ 9
Leg Curls
100 3x10
BW: 186
Dehydrated as **** today. It's days like this I'm thankful for training with an RPE based method. Had cramps and spasms on just about every lift. Amazed at what I accomplished honestly. 235x2 might be a PR.Last edited by xRequiem; 08-05-2020 at 03:53 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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08-06-2020, 04:04 PM #56
RTS Volume Block Week 5 Day 4
1" Sumo Block Pull
485x1
555x1
605x1
660x1 - @ 9 PR
555x1 (mixed grip)
Decline Bench Press
165x6
185x6
205x6 @ 8
205x6 @ 8
205x6 @8.5
Front Squat
275x3
295x3
225x8
Dips
BWx10
15 3x12
BW: 186.5trying 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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08-07-2020, 04:38 AM #57
Cardio Day
23 minutes on incumbent bike (4.4m)
EZ Bar Curl
35x12
55x12
75x8
55x12
35x12
Reverse DB Flies
15 5x12
BW: 185.5
My body aches. Thankful for the 2 days off. My ankle is especially troublesome.
I will be transitioning to 3x week getting ready for mock meet in 3 weeks.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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08-08-2020, 05:56 AM #58
Cardio Day
12 minutes on row machine
20 minutes on incline treadmill
Seated Calf Raise
50 3x12
BW: 186.5trying 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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08-09-2020, 12:28 PM #59
RTS Volume Block Week 6 Day 1
Squat
405x1
455x1
495x3 @ 9 PR
515x1 @ 9 PR
435 3x3
Comp Bench
185x3
210x1
230x3 @ 9 Ties PR
210 2x3
210x6 @ 9.5 PR
DB Pullover
25x10
30x10
35x10
40x10
BW: 185
Squats were more difficult than they looked. Pissed I didn't get a video of 495x3. 515x1 and 435 3x3 are on my IG.
Tied my PR on bench. Looking back I hit that bench PR before doing squat/deadlift so I wasn't nearly as beat. Additionally I was 10-15lb heavier.Last edited by xRequiem; 08-09-2020 at 12:37 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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08-10-2020, 04:45 PM #60
RTS Volume Block Week 6 Day 2
Sumo Deadlift
475x1
515x1
575x1
605x4 - @ 8.5 PR
515 2x3 (no straps first set)
DB Press
40x12
50x10
60x8
70x6
BW: 184.5
Had to move this day up one. Giving blood tomorrow and didn't want to pull HEAVY after giving blood. I'm beat.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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