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  1. #1
    Time is Muscle ECGordyn's Avatar
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    Get Strong Again Log

    Main goals here are consistency, enjoyment, and health. Previous log is here: https://igoodies.000webhostapp.com/?viagra=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.
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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  2. #2
    Time is Muscle ECGordyn's Avatar
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    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 10
    Last 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

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  3. #3
    Time is Muscle ECGordyn's Avatar
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    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, 6
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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  4. #4
    Time is Muscle ECGordyn's Avatar
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    DL
    120 x 3 x 5

    Bench T&G
    75 x 3 x 7

    Inv. Row
    bw 85.5 x 11, 11, 10
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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  5. #5
    Registered User EliKoehn's Avatar
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    Subbed.

    And I bet you'll bounce back to your old numbers more quickly than you expect.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  6. #6
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by EliKoehn View Post
    Subbed.

    And I bet you'll bounce back to your old numbers more quickly than you expect.
    Thanks man. Mainly just want to enjoy the process again, wherever this ends up.


    Squat
    90 x 3 x 8
    Last 2 sets constant tension in 2-rep clusters.

    OHP
    45 x 3 x 8
    Getting sticky. Will go for 3x9 at this weight next session.

    Chins
    bw 84.6 x 7, 6, 7
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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  7. #7
    Registered User RapidFail's Avatar
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    I'll keep an eye on this - your starting weights are similar to what I'm working with at present, but I'm the strongest I've ever been.
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  8. #8
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by RapidFail View Post
    I'll keep an eye on this - your starting weights are similar to what I'm working with at present, but I'm the strongest I've ever been.

    Cheers. Muscle memory could help me progress faster than someone who's doing these numbers for the first time.

    MSSGDL
    100 x 3 x 8
    Did these RDL almost to the floor.

    Bench T&G
    75 x 3 x 8

    Inverted row
    bw 85.1 x 12, 12, 11
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

    Workout Journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  9. #9
    Time is Muscle ECGordyn's Avatar
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    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, 6
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

    Workout Journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  10. #10
    Registered User tommy4life's Avatar
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    Nice new routine, your own creation?
    531 Workout Journal https://igoodies.000webhostapp.com/?viagra=showthread.php?t=179104531&page=1
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  11. #11
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by tommy4life View Post
    Nice new routine, your own creation?
    Thanks man, it is. It's basic but I really just want something steady and flexible.

    DL
    120 x 3 x 6
    Next time 130 x 3 x 4.

    Bench
    80 x 3 x 7
    Comp. pause on these.

    Inverted row
    bw 86.4 x 3 x 12
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

    Workout Journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  12. #12
    Time is Muscle ECGordyn's Avatar
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    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, 6
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

    Workout Journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  13. #13
    Time is Muscle ECGordyn's Avatar
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    Bench
    80 X 3 x 8
    Comp. pause.

    Inverted row
    bw 86.3 x 14, 12, 12
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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  14. #14
    Time is Muscle ECGordyn's Avatar
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    DL
    130 x 3 x 4

    Bench
    85 x 3 x 7
    Comp. pause

    Inverted row
    bw 85.6 x 14, 12, 11
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

    Workout Journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  15. #15
    Time is Muscle ECGordyn's Avatar
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    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://igoodies.000webhostapp.com/?viagra=showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  16. #16
    Time is Muscle ECGordyn's Avatar
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    DL
    130 x 3 x 5

    Bench
    85 x 3 x 8
    Comp. pause

    Inverted row
    bw 86.5 x 3 x 14
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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  17. #17
    Registered User EliKoehn's Avatar
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    Are you following a structured pattern on exercise selection or are you instead just alternating them as you feel they're due?
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  18. #18
    Registered User RapidFail's Avatar
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    Originally Posted by ECGordyn View Post
    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.
    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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  19. #19
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by EliKoehn View Post
    Are you following a structured pattern on exercise selection or are you instead just alternating them as you feel they're due?
    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.

    Originally Posted by RapidFail View Post
    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.
    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, 8
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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  20. #20
    Time is Muscle ECGordyn's Avatar
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    DL
    130 x 3 x 6

    Bench
    87 x 3 x 7
    Comp. pause

    Inverted row
    bw 85.5 x 15, 13, 12
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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  21. #21
    Time is Muscle ECGordyn's Avatar
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    Squat
    115 x 3 x 8

    Quick necessity before traveling to see family for the holiday weekend.
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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  22. #22
    Time is Muscle ECGordyn's Avatar
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    DL
    135 x 3 x 4

    Bench
    87 x 3 x 8
    Comp. pause

    Inverted row
    bw 85.7 x 15, 15, 12
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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  23. #23
    Time is Muscle ECGordyn's Avatar
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    Squat
    120 x 3 x 8

    OHP
    47 x 3 x 9

    Chins
    bw 85.1 x 9, 9, 5
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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  24. #24
    Registered User EliKoehn's Avatar
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    Looks heavy again already, and you're just getting started.
    Bench: 320
    Squat: 405
    Deadlift: 505

    "... But always, there remained, the discipline of steel!"
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  25. #25
    Work in Progress CW47's Avatar
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    I like the training approach. Even though I don't always do it myself, I feel like simple straight forward programming is very often the best.

    Good stuff EC!
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  26. #26
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by EliKoehn View Post
    Looks heavy again already, and you're just getting started.
    Yeah maybe. Just enjoying the steady consistency above all.

    Originally Posted by CW47 View Post
    I like the training approach. Even though I don't always do it myself, I feel like simple straight forward programming is very often the best.

    Good stuff EC!
    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, 14
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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  27. #27
    Time is Muscle ECGordyn's Avatar
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    Squat
    125 x 4 x 6

    Bench
    90 x 3 x 7
    Comp. pause

    Inverted row
    bw 86.0 x 15, 15, 14
    Last 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

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  28. #28
    Time is Muscle ECGordyn's Avatar
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    DL
    135 x 3 x 6

    OHP
    47 x 3 x 10

    Chins
    bw 85.6 x 10, 6, 5
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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  29. #29
    Time is Muscle ECGordyn's Avatar
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    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

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  30. #30
    Time is Muscle ECGordyn's Avatar
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    Inverted row
    bw 84.6 x 3 x 10

    Bench comp. pause
    80 x 3 x 8

    Chins
    bw x 8, 7, 6

    OHP
    40 x 3 x 8
    Once upon a time (maxes 2020) ...
    Squat 185, Bench 137, DL 205, @ bw 88.5 age 43

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