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Thread: Back to basics

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    Back to basics

    Long story short, worked out for 8 months and had a 285 bench, 165 OHP, 330x2 SSB squat and a 455 deadlift. Then COVID-19 happened. But now gyms are open again and I’m looking forward to lifting again.

    Currently weight around 280 with over 30% BF (I know I’m fat, being a truck driver isn’t conducive to a low body fat) but I’m cutting now and people are already noticing my fat loss so I’m happy with that.

    Going to be running my own program. Progression will be either 2.5 lbs to upper body lifts and 5 lbs to lower body lifts per workout. I decided to start a lot lighter than necessary just to build up that base again. My assistance exercises I basically pick a challenging weight I can get good form and full ROM with, so they should go up weekly as well.

    Workout A
    -SSB squat 2x5, 1x5+
    -OHP 2x5, 1x5+
    -Seated cable rows 3x8-10
    -Pullovers 2x8-10
    -Standing calf raises 2x12-15
    -Hammer curls 2x8-10

    Workout B
    -Deadlift 1x5+
    -Bench press 2x5, 1x5+
    -Chin ups 3x8-10
    -Reverse pec deck 2x12-15
    -Tricep press downs 2x8-10
    -Abs 2x8-10

    I like having a vertical and horizontal pulling movement in each workout, so 2 back exercises. For abs I use a crunch machine, don’t judge me, I like it so I’m gonna stick with it, at least for now. I also prefer to use the SSB bar for squats.
    Last edited by BeginnerGainz; 07-10-2020 at 06:01 PM.
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    7/5/2020

    -SSB squat 3x5@170
    -OHP 2x5, 1x10@75
    -Seated cable rows 3x10@35
    -Pullovers 2x10@90
    -Standing calf raises 2x12@25
    -Hammer curls 2x10@20

    Like I said, I started waaaaay lighter than necessary. Form was great and everything felt really good.

    Kept squat reps on my AMRAP set to the bare minimum of 5, but for OHP I got 10 with perfect form.
    Last edited by BeginnerGainz; 07-25-2020 at 08:27 AM.
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    7/7/20

    Today was my first day deadlifting off the floor in a while. I warmed up with a set of 5@135, 3@225 and to see where I was at, I got 315 for a triple then 405 for a triple. Needless to say, was feeling really good about that. Did my actual set of 275 but after the heavy triples I only had 5 in me and form suffered so next deadlifting day I’ll probably start at 225 to dial in my form. Did double overhand for every weight except 405, had to do mixed grip.

    -Deadlift 1x5@275
    -Bench press 3x5@185
    -V grip lat pulldowns 3x10@50
    -Reverse pec deck 2x12@50
    -Tricep press downs 2x10@50
    -Ab crunch machine 2x10@50
    Last edited by BeginnerGainz; 07-07-2020 at 01:34 PM.
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    Changed my routine

    Changed my routine for a few reasons. Because I suck at bench (long arms and pre-existing injury) but mainly because I liked Allpros better so my new program loosely based on it. Deadlifts will be done whenever I feel like to gauge progress.

    1.SSB squat 2x5, 1x5+
    2.OHP 2x5, 1x5+
    3A. Seated cable row 3x8-10
    Pullover 2x8-10
    3B. V grip lat pull down 3x8-10
    Reverse pec deck 2x10-12
    4.Back extensions 2x8-10 (will add weight)
    5.Machine converging chest press 2x8-10
    6.Standing calf raises 2x10-12
    Supersetted with
    Curls 2x8-10

    I’ll do 3 sets of reverse planks and some Ab work on off days
    Last edited by BeginnerGainz; 07-25-2020 at 08:30 AM.
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    7/10/20

    Did a small jump on my squats, did 1 set of 5@210, 1 set of 4 at 260 then my AMRAP set of 210 and got 7 reps.

    OHP my work sets were 2x5@ 77.5 and on my AMRAP set I hit 8 reps.

    Pullovers 2x10@90
    Seated cable rows 3x10@50
    Chest press 2x10 (forgot what I used for these lol)
    BW back extensions 2x12
    Curls 2x10@20
    Calf raises 1x8@90, 1x12@45
    Last edited by BeginnerGainz; 07-25-2020 at 08:29 AM.
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    7/12/2020

    Had to cut my workout short today because of commitments

    SSB squats 2x5@215, 1x6@215
    Seated DB press 2x8@40, 1x8@35
    Chest press 2x12 (Forgot the weight, was rushing)
    Close reverse grip lat pull downs 3x10@85
    Back extensions BW 2x10

    I’ll do some band pull aparts, BW calf raises and curls when I get home later to round out the workout
    Last edited by BeginnerGainz; 07-25-2020 at 09:49 AM.
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    7/14/2020

    Couldn’t get to the gym today, due to childcare not being open. Worked out at home, with a homemade barbell, spin lock handles and vinyl weights. Weights of BB and DB handles not counted.

    BB OHP 2x5@80, 1x7@80
    Goblet squats 3x10@30 paused
    Bent over rows 3x10@80
    Band pull aparts 2x10 with 5 lbs band
    Floor press 2x10@60
    Round back SLDL 2x10@80
    Curls 2x10@20
    BW standing calf raises

    Not ideal, but gotta do what you gotta do.
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    7/17/2020

    SSB squats 220x2x5, 235x7, 275x3
    OHP 85x2x5, 115x4, 135x3
    Chest press 80x10, 100x10
    Back extensions with 20 lbs DB 2x10, BWx10
    Seated cable rows 3x10@50
    Cable pull downs 3x10@50
    Standing calf raises 2x8@90
    Last edited by BeginnerGainz; 07-25-2020 at 08:30 AM.
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    Simplified once again

    1.SSB squat 2x5, 1x5+
    2.OHP 2x5, 1x5+
    3.Row 3x8
    4.Back extensions 2x10
    5.Machine converging chest press 2x8
    6.Standing calf raises 2x12
    Supersetted with
    Curls 2x8
    Last edited by BeginnerGainz; 07-25-2020 at 11:53 AM.
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    7/19/2020

    SSB squats 225x2x5, 240x6
    OHP 87.5x2x5, 87.5x7
    Seated cable rows 60x3x10
    BW back extensions 2x10
    Chest press 100x2x10
    Calf raises 45x2x12
    Curls 30x2x10

    Did some deadlifts today as well cause I felt like it

    225x2
    315x1
    405x1
    475x1 (a new 1 rep PR)
    Last edited by BeginnerGainz; 07-25-2020 at 08:25 AM.
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    Gonna drop down to 3x5 on my main lifts, OHP and SSB squats.

    Edit: will maybe do a few more reps at a different (usually more weight) if it suits me
    Last edited by BeginnerGainz; 07-24-2020 at 06:13 PM.
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    7/24/2020

    SSB squat 230x3x5
    OHP 90x3x5, 135x4
    Seated cable rows V grip 70x3x10
    Chest press 120x2x10
    BW back extensions 2x10
    Standing calf raises 45x2x12
    Curls 35x2x8
    Last edited by BeginnerGainz; 07-25-2020 at 08:31 AM.
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    Turns out the Power systems SSB my gym has weighs 30 lbs, not 45 so I had to go back an abjust my numbers. A bit of a bummer but oh well, my squats have still went up 5 lbs every workout and will continue to do so for the foreseeable future.

    Also added an additional set to my rows, which along with my reverse planks have built up my posterior strength, fixed my rounded shoulders and helped improved my posture.
    Last edited by BeginnerGainz; 07-25-2020 at 11:50 AM.
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    7/26/2020

    SSB squats (handles pulled down) 240x3x5
    OHP 92.5x3x5
    Seated cable rows 50x1x10 (straps on) 60x3x8
    Chest press 120x2x8
    Back extensions BWx2x10
    BW standing calf raises 2x12
    Seated curls 30x2x8

    Did some additional isolation work I normally don’t do because I had the time and felt like it

    Lying leg curls 85x2x8
    Leaning tricep pressdowns 35x2x10
    (Abs and tris at the same time FTW)
    Last edited by BeginnerGainz; 07-26-2020 at 10:06 AM.
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    7/28/2020

    Felt like hitting squats hard today

    SSB squats 260x5, 300x5, 245x5
    OHP 95x3x5
    Seated cable rows 1x10x70,80,90,80
    Chest press 130x2x8
    BW back extensions 2x10
    Last edited by BeginnerGainz; 07-28-2020 at 02:33 PM.
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    8/1/2020

    Not feeling it today. Skipped my workout yesterday due to exhaustion from work and decided to make it up today. Well, today wasn’t as good as I’d hoped it to be either. I guess I need more sleep.

    SSB squat 250x1x5, 250x2x3, 250x2x2, 210x5
    OHP 97.5x3x5
    Seated cable rows 50x12, 80x3x8
    (Realized today I can get an amazing stretch in my hamstrings with these as well)
    Ab crunch machine 40x2x12
    Last edited by BeginnerGainz; 08-01-2020 at 03:59 PM.
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    All roads lead to Allpros (or a slight variation of it)

    Decided since I hit squat numbers I never have before, and trying to cut while hitting arbitrary numbers wasn’t in my best interest nor was it conducive to recovery especially considering my job, I changed my workout to something resembling Allpros.

    1.Hack squats 4 sets
    -Heavy day
    -Medium day
    -Light day
    2.OHP 4 sets
    -Heavy day
    -Medium day
    -Light day
    3.V grip seated cable rows 4 sets
    -Heavy day
    -Medium day
    -Light day
    4.Converging chest press 2 sets
    -Heavy day
    -Medium day
    -Light day
    5.Back extensions 2 sets
    6.Ab crunch machine 2 sets

    Week 1: 8 reps
    Week 2: 9 reps
    Week 3: 10 reps
    Increase weight if all reps were hit
    Last edited by BeginnerGainz; Yesterday at 06:04 PM.
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