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  1. #1
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Back From The Dead Again; Journey to Strong

    Had a good stretch from this time last year to March this year but had a pilonidal cyst that needed surgery so I was out for about 8 weeks. Not as bad as my last lay-off from the flu, pneumonia and other infections early 2018 that put me out for 12+ weeks or costochondritis that put me out from August 2017 to November 2017 but this time recovery from surgery was still bad enough to hit my strength hard. I hit all time PRs before the cyst (430 wrapped squat, 405 squat no wraps, 275 pause Bench, and 435 deadlift) as well as several rep PRs in the squat. Rebuilding now sitting around a soft 200 lbs. When I hit all of the PRs I sat between 191 and 198.

    In the past I’ve enjoyed autoregulation going for Rep maxes with an RPE around @9 followed by backoff work starting around @7 RPE and continuing until I feel a set @8-9. I also enjoy rotating main lifts (typically keeping the main lifts close to competition style lifts and performing variations I suck at). Right before my cyst I experimented with getting my volume on the main lifts in by performing ramp-up sets at the same reps but it wasn’t as enjoyable. I didn’t do it long enough to notice any effects since I developed the cyst about a month in.
    Last edited by musclehead09; 05-11-2019 at 04:35 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  2. #2
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Saturday May 11, 2019

    Lower Body

    SS Yoke Bar Squat
    65x5
    115x5
    155x5
    205x5
    225x5
    245x5

    SS Yoke Bar Good Mornings
    65x10
    115x7,7,5 (hamstrings were fried)

    Wide Stance Belt Squat
    135 3x10 (really light but my work capacity is crap after the layoff)

    Seated Leg Curl
    60 2x12

    Standing Calf Press
    90x20,17,15,15,12

    Hanging Leg Raise
    BW 3x10


    I hit a 335 squat single @8-9 2 weeks ago on a straight bar then some volume last week with 225 for sets of 8 on a straight bar. My quads were very sore after that. I got some volume in before a top set today via ramped Sets on a Bar I suck with; but moving forward I will go back to what worked very well from 2017 to early 2019 (hitting a top set followed by backoff work). Glad to at least be back.
    Last edited by musclehead09; 05-11-2019 at 04:01 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  3. #3
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
    Posts: 5,787
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    In for this.

    How have you been?
    trying to get strong again

    training log
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176698561
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  4. #4
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Originally Posted by xRequiem View Post
    In for this.

    How have you been?
    Awesome; glad to have you in! Will be following you again as well.

    I’ve been great. Couple of forced layoffs sucked but when I’m on I’m good in the gym. Got some fat to lose though now. Other than that life has been great between family and work. How have you been?
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  5. #5
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Sunday May 12, 2019

    Upper Body (Bench Day)

    Pause Bench Press
    *45x10
    *95x5
    *135x3
    *185x1
    *205x1
    205x5
    185 2x5
    135x20 (TnG)

    Incline DB Press
    50’s 2x10

    Lying DB Triceps Extension
    20’s 3x8

    Barbell Row
    *45x10
    *95x5
    145 3x6, 1x8

    Assisted Pull-up (Wide Grip)
    40 lbs assisted x6
    58 lbs assisted x8
    76 lbs assisted x8

    DB Hammer Curl
    25’s x12,10
    20’s x12,8

    Circuit (2 rounds)
    Smith Shrug 135x15
    Side Raise 15’s x15
    Band Pullaparts Red Mini x15


    This was a great workout. Last week benching 185 2x5 and 135x12 was hard. 205x5 is a big step back in the right direction. I hit 205x12-13 and 215x11-12 at one point. Also incline DB Presses with 50’s 2x10 today is a slight improvement over sets of 7-9 from last week especially since I had more volume on pause Bench first. A lot of my Accessory is slower and more controlled for Hypertrophy than it was before.

    One thing that has sucked ever since I got over 190 lbs is my pull-up strength is horrible. That’s also because I stopped doing them as much tho. At 180 I could still get 18 strict BW Pull-ups and multiple sets of 12-15. If I could be around 190 and get back to that it would be great. For now the assisted machine with slow negatives will be good.
    Last edited by musclehead09; 05-12-2019 at 04:50 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  6. #6
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Awesome; glad to have you in! Will be following you again as well.

    I’ve been great. Couple of forced layoffs sucked but when I’m on I’m good in the gym. Got some fat to lose though now. Other than that life has been great between family and work. How have you been?
    Glad to see you back at it. Got a link to your old log? I would like to skim through. Family? As in you have kids now?

    My life has improved substantial. It almost took a divorce but everything is great now. Wife and I finished school, got good jobs, had 2nd kid, bought home, sold home and now moving to Vermont.
    trying to get strong again

    training log
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176698561
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  7. #7
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
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    Originally Posted by xRequiem View Post
    Glad to see you back at it. Got a link to your old log? I would like to skim through. Family? As in you have kids now?

    My life has improved substantial. It almost took a divorce but everything is great now. Wife and I finished school, got good jobs, had 2nd kid, bought home, sold home and now moving to Vermont.
    I’ll dig up my old log; I don’t have logs from my strongest points (mid 2017 to early 2018 and mid 2018 to early 2019) but I can dig up the ones when I had consistency in posting here. I have 1 kid. I got married young; back when we followed each other. I was only 19 but I became a network engineer while in high school and made a good living early on. Even better now high grade in a good federal job. Had first kid at 22. Probably will have my next and final at 25.

    Nice man, good to hear. Glad it all worked out. Vermont sounds awesome. Quiet and peaceful. My wife is from Saranac Lake New York, 1 hour from Canada... always good to visit quiet places like that.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  8. #8
    Registered User RichieMoon's Avatar
    Join Date: May 2019
    Age: 50
    Posts: 3
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    Hey Champ! Long time lurker (and I mean long time lol) of this site. I’m in the same boat as you and have read many of your posts! Looking forward to the motivation man!
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  9. #9
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Originally Posted by RichieMoon View Post
    Hey Champ! Long time lurker (and I mean long time lol) of this site. I’m in the same boat as you and have read many of your posts! Looking forward to the motivation man!
    Awesome thanks! Welcome aboard!
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  10. #10
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,121
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    Tuesday May 14, 2019

    Lower Body

    Beltless High Bar Pause Squat
    45x3
    95x3
    135x3
    185 5x3

    Sumo Deadlift
    135x5
    225x5
    275x5

    Leg Press (narrow stance w/ 3-4 sec negative)
    3 plates per side x10,8,7

    Calf Press
    2 plates per side x22,16,14,12,10

    GHR
    6th hole up 2x6

    Machine Crunch
    50 3x10


    My hamstrings are still sore from good mornings on Saturday so GHRs felt like they were going to rip them off the bone lol. I also had a mild case of food poisoning Sunday night and weekday workouts tend to feel sluggish now adays. Regardless, I’ve always sucked at high bar narrow stance squats. I did a meet in November and failed a 435 squat as I went narrower than usual whereas 420 before that flew for 3 green lights. I decided coming back I’ll be working some high bar squats. Only thing is my knees can tend to get achy so I’ll be careful with it.

    Sumo deadlifts sucked. I hit 405 last year on sumo (compared to 435 conventional) and I did 365x4. So 275x5 for a top set today made me feel bleh. But I’m just getting back.

    I’m taking mike israetel and RP’s advice on Leg presses; slow and controlled. Used much less weight and felt it a lot more.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  11. #11
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Wednesday May 15, 2019

    Upper Body

    Speed Bench
    45x3
    45x3 w/ double red mini
    95x3 w/ double red mini
    115 9x3 w/ double red mini (3 normal, 3 close grip, 3 wide grip)

    OHP
    45x5
    65x5
    85x5
    100x5
    45 2x15

    Close Hand Push-up
    BWx10,8 (3-4 sec negatives)

    Assisted Pull-up
    55 lbs assisted 2x8, 1x6
    70 lbs assisted 1x6
    (All pull-up sets 3-4 sec negatives)

    2 Arm DB Row
    40’s x12,10,8

    Barbell Curl
    55x8,8,6
    45x8

    Face Pull
    40 4x10
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  12. #12
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  13. #13
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,121
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    Saturday May 18, 2019

    Lower Body

    Squat
    *45x5
    *135x3
    *225x1
    *275x1
    305x1
    335x1 w/ wraps
    365x1 w/ wraps @9-9.5
    275x2 no wraps
    225x3 No belt

    Good Mornings
    45x6
    95x6
    115x6
    135x6

    Belt Squat
    135 2x12 (slow, narrow, and deep)

    Lying Leg Curl
    70 2x8

    Seated Calf Raise
    70x25,22,18,15,12,10


    I ate WAY too much for lunch at chili’s. I couldn’t get any amount of volume in on barbell squats so I decided to go “heavy” with limited backoff work and get some volume on accessories. I almost puked a couple times. Going to try better to control my eating habits on the weekends. Never been so bad it impacted my workout.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  14. #14
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Sunday May 19, 2019

    Upper Body

    Pause Incline Bench Press
    *45 2x5
    *95x5
    *135x3
    *155x1
    175x3
    135 2x6, 1x8

    Flat DB Bench Press
    60’s 3x10

    Rope Pushdown (middle pulley)
    4 plates x20,14,10,8

    Barbell Row
    *45x5
    *95x5
    *135x3
    155 3x6
    135 1x6, 1x8

    Assisted Pull-up
    70 lbs assisted 3x8

    DB Hammer Curl
    25’s x12,8
    20’s x10,8,8

    Superset
    Upright Row 95x10,8,6
    Bent Over Rear Delt Raise 25’s x10,8,6


    Good workout today. Building my base up pretty good with volume. Will push volume for a couple of more weeks and then Deload/taper, then restart at a higher Minimum Effective Volume (MEV).
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  15. #15
    Registered User musclehead09's Avatar
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    Tuesday May 21, 2019

    Lower Body

    High Bar Beltless Squat (Narrow Stance)
    45 2x5
    135x3
    185x1
    225x1
    275x1
    295x1 @9-9.5

    Pause High Bar Beltless Squat
    205 4x3

    Beltless Deficit Deadlift
    135x1
    225x1
    275x1
    325x1 (moved fast)

    Deficit SLDL
    225 2x6 (These felt great)

    Sumo Leg Press
    365x8,6,6

    Calf Press (30 sec rest)
    245x18,13,11,9
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  16. #16
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Saturday May 25, 2019

    Full Body (Test)

    Squat
    45 2x5
    135x3
    185x1
    225x1
    275x1
    315x1
    350x1
    385x1
    405x1 w/ wraps

    Pause Bench Press
    45x5
    135x3
    185x1
    205x1
    225x1

    Deadlift
    135x3
    225x1
    275x1
    315x1
    365x1
    405x1

    Leg Extension
    90x10
    110 2x10
    130x10

    Superset
    Dips BW 2x6
    Neutral Chins BW 2x3


    Just 3-4 weeks back and I put 50 lbs back onto my no wrap squat and 40 lbs back onto my deadlift. Last week I hit 365 in wraps for squat, this week 405. I’m close to where I was except for Bench lol. But I’ll take this!

    This is also what consistent 8 hours of sleep can do; I used to never get 8 hours of sleep. I got it a few nights in a row this week.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  17. #17
    Registered User musclehead09's Avatar
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    Tuesday May 28, 2019

    Lower Body

    High Bar Squat
    45x5
    135x3
    185x1
    225x1
    275x1
    315x1 (DEEP and easy)

    High Bar Pause Squats
    225 5x3

    Leg Press (Narrow Stance)
    405 3x8

    Standing Calf Raise
    110x16,10,8

    Lying Leg Curl
    80x12,8
    65x8

    Machine Crunch
    50 3x15


    Lifted at the gym at work today. This way I lifted at 430 versus 730 after I get home. Had so much more energy. 315 flew; probably had several reps but sticking to my plan to focus on speed Work for now so I can prolong my cycle since they’re low RPE.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  18. #18
    Registered User xRequiem's Avatar
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    Looking good man. Got any goals for the end of 2019?
    trying to get strong again

    training log
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=176698561
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  19. #19
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Originally Posted by xRequiem View Post
    Looking good man. Got any goals for the end of 2019?
    Thanks dude. Before I had the pilonidal cyst I really wanted to get as close to 500 Pull and squat as possible as well as 315 pause Bench. Now that I’m back to 405 squat in wraps and deadlift quickly I would like to hit 455 on both. If I hit 455 on those then a 290 Bench gets me a 1200 total, but my bench is lacking big time. I’ve gotten back to 275 quickly multiple times before though.

    So minimum goals would be 455/275/455. Anything else beyond that would be great. This is also with a goal of cutting a bit of bodyfat but at a conservative rate and not too much (maybe get back down to 190).
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  20. #20
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Thursday May 30, 2019

    Upper Body

    Pause Close Grip Bench
    *45x12
    *95x6
    *135x3
    185 2x3

    Pause Bench (Comp Grip)
    135 3x5 (30 sec rest)

    Seated DB Shoulder Press
    *25’s x10
    40’s 3x8

    Machine Fly
    85 2x12

    Lat Pulldown
    100x12,8
    85x8

    2 Arm DB Row
    40’s x15,12,10

    Machine Triceps Extension
    50 2x15

    EZ Bar Curl
    *20x10
    *40x10
    60x10
    40x15

    Rear Delt Fly
    70 2x12, 1x8


    Just getting some work in today. Felt sluggish and tired. Really need to get my bench back up.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  21. #21
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Saturday June 1, 2019

    Lower Body

    Pause Squat
    *45x6
    *135x3
    *185x3
    *225x3
    275x3
    305x3
    335x3

    Sumo Deadlift
    *135x2
    *225x2
    315x2
    355x2

    RDL
    275 2x6

    Belt Squat
    135x10
    185x10
    225x10

    Seated Leg Curl
    70x10
    90x10

    Standing Calf Press
    180x15,12,10,8


    Good day. Felt sluggish during pause Squat warmups. Then I put my belt on at 275 and things started moving. Put all my volume in during ramp up, which means 335x3 is a PR on pause Squat. I’ve only done 315x3 previously using ramp up sets for volume. Prior to that I did singles prior to a top set of 335x5 which is an all time pause Squat PR regardless of how I got volume in; but I had a third of the volume doing that.

    My right hip got super tight it hurt on 355x2 sumo deadlifts. Otherwise I would’ve gone up to 375x2. My best sumo was 365x4 (I’ve pulled 405 for a single on sumo before too).

    Finally I decided to use ramp up sets to prevent a lot of fatigue today. I was worn out this week compared to last from worse sleep.
    Last edited by musclehead09; 06-01-2019 at 03:22 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  22. #22
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Sunday June 2, 2019

    Upper Body

    Close Grip Bench w/ double red minis
    45x12 (no bands)
    45x3
    95x3
    135x3
    155x3
    175x2
    185x1

    TnG Bench (Comp Grip)
    185x8
    135x21

    Barbell Skullcrusher
    45 3x12

    Barbell Row
    45x10
    95x5
    135x3
    165 2x5

    Lat Pulldown
    8 plates 2x12, 1x10

    Cable Curl
    4 plates 2x15, 1x10

    Superset
    Smith Shrug 185 3x10
    Rear Delt Raise 20’s 3x20


    Good workout, but lots of work to do on bench. It’s always the last of the big 3 to come back. Best CGBP w/ bands was 175x5. Last week a 225 comp bench single was difficult.

    I will trust the process and keep chipping away.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  23. #23
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Tuesday June 4, 2019

    Lower Body

    High Bar Pause Squat
    *45 2x5
    *135x3
    *185x1
    245 3x3 (deep and slow negative but difficult)

    High Bar Squat (Beltless)
    135x22

    Leg Extension
    100x15,12

    Seated Leg Curl
    70x20,15,12,10

    Standing Calf Raise
    135x15,12,12,10

    Underhand Lat Pulldown
    90 2x10


    High Bar Pause w/ slow negatives were much harder than pause w/ competition form. Ended up going for a high rep set. I go on a conference for a week soon so this may be my last Lower body workout; I will try to get in one last session Friday though.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  24. #24
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
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    Wednesday June 5, 2019

    Upper Body

    Pause Bench Press
    *45x10
    *135x5
    *185x3
    205x3
    185x8
    135x22 (TnG)

    Straight Bar Pushdown
    50x15,12,12

    Assisted Pull-up
    50 lbs assisted x10,8

    2 Arm DB Row
    45’s x15,12,10

    Face Pull
    40 3x10

    Machine Preacher Curl
    65 3x8
    Last edited by musclehead09; 06-05-2019 at 07:14 PM.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  25. #25
    Registered User musclehead09's Avatar
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    Decided to separate upper body into push and pull sessions when possible. If I start feeling too fatigued I’ll just separate one upper body session per week and if that gets to be too much I’ll just cycle between doing it and not doing it. I’ve done this before to focus on getting more volume per muscle and so I don’t neglect Upper back work thus making it a priority. Also getting in the gym 6 days a week to lift gets my heart working more often and is more fun than if I used off days for cardio. Many conjugate lifters have “extra workouts” so I’ll consider these to be that when I do them.

    Saturday June 15, 2019

    Heavy Bench Day (Chest/Tri Focus)

    Pause Bench Press
    *45 2x10
    *95x5
    *135x3
    *175x3
    195x3
    215x1
    225 2x3 (felt good; only hit a single 2 weeks ago at this weight. But I’m a lot heavier after my conference)
    185x3 (Speed)

    Incline DB Press
    *50’s x12
    *60’s x8
    70’s x8 (strength on dumbbells is coming back)

    Fly Machine
    70 2x12 (nice and slow)

    Skullcrusher
    *40x8
    60 2x8

    Rope Pushdown
    4 plates x15,12,10

    Side Raise
    20’s 3x10

    Incline Rear Raise
    20’s 3x12
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  26. #26
    Registered User musclehead09's Avatar
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    Sunday June 16, 2019

    Max Effort Squat/DL Day

    Squat
    *45 2x5
    *135x3
    *225x1
    *275x1
    *315x1
    360x1
    405x1
    435x1 w/ wraps (PR)

    Deadlift
    *135x3
    *225x1
    *315x1
    365x1
    415x1

    Belt Squat
    225 2x8, 1x12

    Seated Leg Curl
    70 2x10, 1x12

    Seated Calf Raise
    90 3x15


    Awesome workout. 5 lb PR on squat w/ wraps and tied my non wrapped PR. I had some more in the tank without wraps but decided to throw wraps on for a PR instead with the energy I had.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  27. #27
    Registered User musclehead09's Avatar
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    Wednesday June 19, 2019

    DE Upper Day

    DE Bench Press
    45 w/ double red minis 3x3
    95 w/ double red minis 15x3 (time 12:38)

    OHP
    *45x8
    *65x8
    85x8
    105x7
    75x8

    Incline DB Tri Extensions
    20’s 3x12

    Assisted Pull-up
    55 lbs assisted 2x10, 1x6

    2 Arm DB Row
    45’s x15,10

    Rear Delt Fly
    55x20,15,10

    Machine Preacher Curl
    50 3x15


    Great DE/volume day. Hit 5 sets each close, medium and wide on bench. Couldn’t get back work in past 2 days due to school so just did a full upper body session today. These light days with higher volume make recovery a lot easier so weekends can be really high intensity.

    Miss doing unassisted Bodyweight pull-ups for sets of 16-18 but i was doing them 2-3x a week at that time at 20 lbs lighter. Trying to do assisted 2x a week until I can hit them unassisted for double digit reps again.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  28. #28
    Registered User musclehead09's Avatar
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    Age: 25
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    Thursday June 20, 2019

    DE (more like just light) Lower Body

    Beltless Pause Squat (5 second negatives)
    45x5
    135x3
    185 4x3

    BB Bulgarian Split Squat (first time)
    45 3x10

    Lying Leg Curl
    65 3x10

    BW Calf Raise
    BW 4x15


    Drenched in sweat after the split squats never having done them. Someone broke the GHR and my back was so tight so I didn’t do deadlifts. Good recovery day but legs wobbling after the split squats.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  29. #29
    Registered User musclehead09's Avatar
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    Saturday June 22, 2019

    ME Upper Body

    Incline Bench Press
    *45x10
    *95x5
    *135x3
    *160x2
    185x1
    205x1 (5 lbs off of old PR)
    185 3x2, 1x4 (semi PR; always sucked at incline)

    Flat DB Bench
    *50’s x8
    *65’s x4
    *80’s x3
    90’s x7 (PR? I’ve done 100’s x6 before)

    Fly Machine
    80 2x15, 1x10 (good pump)

    Cable Triceps Extension
    4 plates 4x15

    MAG Lat Pulldown
    8 plates 5x10

    Incline Rear Lateral
    20’s x25,15,10

    Standing DB Curl
    20’s 2x20
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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  30. #30
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,121
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    Sunday June 23, 2019

    ME Lower Body

    Sumo Deadlift
    *135x3
    *225x1
    *275x1
    *315x1
    365x1 (smokeshow)
    385x1 (never been so easy)
    405x1 (tied old PR, easy)
    420x1 (huge PR! biggest grinder ever)

    GHR
    4 holes up BWx10
    6 holes up BWx10 (PR)
    6 holes up BWx6

    Belt Squat
    135x10
    235x10,8

    Machine T-Bar Row
    45 2x20
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177139451
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