Main goals here are consistency, enjoyment, and health. Previous log is here: https://forum.bodybuilding.com/showt...post1652287113
I ran that for 3+ years with a powerlifting focus. Past several months I've barely lifted an empty box. Should have kept going with anything rather than nothing, but anyway here's a new start.
Will run a loose double progression template based on the 6 main compounds and their variations, 2-3 lifts a day 2-4 times a week, doing whatever sets/reps I feel like doing. Sets & reps will usually be around the 3-4 x 3-6 range for DL and 3-4 x 6-10 range for other lifts.
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Thread: Get Strong Again Log
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04-30-2022, 07:36 AM #1
Get Strong Again Log
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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04-30-2022, 07:40 AM #2
April 27
Squat
80 x 3 x 8
Did half of these constant tension.
OHP
40 x 3 x 7
Chins
bw 84.6 x 6, 5, 5
April 29
DL
120 x 3 x 4
Bench T&G
70 x 3 x 8
Slight pause at chest.
Inverted row
bw 85.0 x 3 x 10Last edited by ECGordyn; 05-04-2022 at 04:14 AM. Reason: DL 130 -> 120
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-02-2022, 03:59 AM #3
Squat
85 x 3 x 8
Constant tension in 2-rep clusters. Last set all CT.
OHP
42 x 3 x 8
Chins
bw 84.6 x 7, 6, 6Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-04-2022, 04:15 AM #4
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05-04-2022, 06:18 AM #5
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05-08-2022, 04:06 AM #6
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05-08-2022, 05:13 AM #7
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05-12-2022, 04:05 AM #8
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05-13-2022, 04:18 AM #9
Squat
95 x 3 x 8
Constant tension in 2-rep clusters
OHP
45 x 3 x 9
Will try 3 x 10 next session then maybe change load
Chins
bw 84.4 x 8, 7, 6Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-13-2022, 07:58 AM #10
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05-16-2022, 04:03 AM #11
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05-19-2022, 04:09 AM #12
Squat
100 x 3 x 8
Will continue 3 x 8 on these for a bit longer, then either switch to heavier weight/lower reps or top triple before volume sets.
OHP
45 x 3 x 10
Increasing weight on these next time.
Chins
bw 86.4 x 8, 8, 6Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-20-2022, 03:59 AM #13
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05-22-2022, 04:25 AM #14
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05-24-2022, 04:06 AM #15
Squat
105 x 3 x 8
OHP
47 x 3 x 7
Chins
bw 85.7 x 3 x 8
Will try to work up to bw 3 x 10 before adding weight.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-27-2022, 05:27 AM #16
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05-27-2022, 06:03 AM #17
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05-27-2022, 05:19 PM #18
Curious how long you rest between sets for chin ups? I went for a max attempt at bodyweight a couple of months ago and got 14, 9 and 7 reps, with 2.5 mins of rest between sets. I'd need to leave a lot of reps in reserve on the first set to achieve straight sets for chin ups, unless I rested for like 4-5 minutes.
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05-30-2022, 04:31 AM #19
Structured pattern, but can drop or add 1 or 2 lifts if need to for time or anything. It's just a convenient setup: Squat & OHP have the same rack height, so there's not much fiddling between lifts. Same with bench & row: bench 3 sets, move the bench and row 3 sets. Shoulders get antagonist work for health.
I don't really count rest time, but sure I've noticed better performance on the next set with longer rest times. I can always change chinup goals if it ever feels like straight sets aren't working.
Squat
110 x 3 x 8
OHP
47 x 3 x 9
Chins
bw 85.5 x 9, 8, 8Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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06-01-2022, 04:24 AM #20
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06-01-2022, 09:34 PM #21
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06-05-2022, 04:01 AM #22
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06-06-2022, 10:31 PM #23
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06-07-2022, 06:10 AM #24
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06-07-2022, 08:27 AM #25
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06-10-2022, 04:11 AM #26
Yeah maybe. Just enjoying the steady consistency above all.
Simple training works when the body is detrained. More elaborate stuff is definitely useful for giving new stimuli.
DL
135 x 3 x 5
Bench
87 x 3 x 9
Comp. pause
Inverted row
bw 86.0 x 15, 15, 14Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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06-15-2022, 04:17 AM #27
Squat
125 x 4 x 6
Bench
90 x 3 x 7
Comp. pause
Inverted row
bw 86.0 x 15, 15, 14Last edited by ECGordyn; 06-15-2022 at 06:13 AM. Reason: Sq 4x5 -> 4x6
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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06-17-2022, 07:10 AM #28
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07-02-2022, 04:15 AM #29
Squat
100 x 3 x 6
OHP
35 x 3 x 10
Chins
bw 83.5 x 8, 8, 8
Got covid last week. Over it now but went light today bcz of 2 weeks off lifting. Seems I lost 2 kg, cool.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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07-18-2022, 03:38 AM #30
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