FRIDAY
Wide Grip Pull Up
3×11
CGBP
5×6 @ 185 + 70lbs Chains
DNF
Decided to try and quit a 50ml a day ecig addiction cold turkey. Fucking snapped right after bench at about 13 hours without.
MONDAY
Nuetral Pull Up
4×10 + 25lbs
Sumo DL
5×6 @ 315 + 70lbs Chains
Front Squat
5×10 @ 145lbs
DNF
Still calibrating the dramatically reduced nicotine addiction.
WEDNESDAY
Chin Ups
5×7 5s Negative
Floor Press
5×6 @ 245lbs
Shrug
5×10 @ 225lbs
(Rapid fire, only rest as long as it took gym partner to finish)
Giant Set:
Hollow Rock
5×10
Skulls
4×20 @ 65lbs (failure)
DB OHP
4×10 @ 30lbs
Back on my bullshit.
Cant keep a specific program going for shit. So I’ll just log what I’m doing generally speaking for future reference.
Shit load of pullups.
Top set of 2-5 on Bench/Squat/DL without sacrificing more than ~10% speed
Back off sets, 2 amraps, decreasing weight each time. Ie. Did bench today, top set of a quick 325×2, 255×12, 205×18
2 Superset assistance.
1st superset hard, 8-10 rep range
2nd superset with abs, and light ass. related to the days lift in the 15+ rep range.
Side note, did 4 neutral grip pullups with 120lbs around my waste at a BW of 214 today. Neat.
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General lifestyle update.
Still living with the new(ish) gf. Life is going amazing with her. Job is stressing me the fuck out, but going well. Bill’s are stressing me the fuck out, but getting paid. Friends have officially tapped me out of energy, may post about that in the off topics this weekend.
BW at 214… literally the lightest I’ve been in 12 years. I feel weak and strong at the same time. I’ve hit a 375 squat for 5, a 300 bench for 5, and a 435 deadlift for 5 at this bodyweight in the last several weeks.
However these numbers are notably lower than a year ago, but I feel amazing.
Still have some weird ED things going on. But they’re getting better it seems.
Stress is at an all time high, just keeping my head down, going off grid, and plugging away at life. What can you do.
Did a thing. Rogue really is worth the money, this thing is fucking serious.
Huge thank you to the dudes in the other thread, especially @TrainForPain for the thorough outline of Mountain Dog Training (which I’m loosely following). On my second workout today, so I’ll start logging again today.
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Starting weight: 221
Goal: regain lost muscle, and get my strength back without getting as fucking fat.
Day 1. Squat
Leg Curls 3×15 @ 30lbs
Hip Circle Walks x like 300 steps or something.
Squats: Top set of 345×5
Lunges: 4x8 each side @ 50lbs
RDL: 2×15 @ 135
Ran out of time
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A convert!
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Day 2 Press
DB Soulder Press 4×15 @ 25
Pull Ups 4×8
OHP: Top Set of 135×7 (yikes)
Overload Lat Raise 3×6 @ 50lbs
Lat Raise 3×10 @ 20lbs
Rear Delt Fly 3×10 @ 20lbs
Swede Crushers 3×12 @ 65
Core stuff
OHP was never great, but it’s gotten hilariously bad. Will use this day as a 360° shoulder destroyer and see what happens.
Whether or not I’m really following it correctly I’m not sure, but I really liked the way you laid it out.
I’ve always had a hard time dissacociating powerlifting from workouts and have a tendancy to kill myself on the main lift. But breaking it into “pump” “explosive” “bodybuild-y” “stretch” skewed my view a lot. Thanks dude!
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I’m here for you! But I’m the same - it helps a lot to have a goal per exercise
Day 3 Bench
DB Press 3×15 @ 50
Band Pull Aparts 3×15
Bench, Top Set 275x5
Back Off 205×13
DB Fly 3×15 @ 30
Dips 6×15
Chins 3×8
HLR 3×12
Fuck it, I’m back. Rebuilding the foundation. Full body, ME, Dynamic, Accessory, Conditioning.
Day 1, 8/3
- 2" Deficit Deadlift (unbelted, overhand)
135 x 5
225 x 3
315 x 3
365 x 3
405 x 3 (sloppy, lockout weak)
345 x 5 Hook
345 x 5 Hook
345 x 5 Hook
- EMOM Bench
135 +2 Red Bands. 10 x 3
- Leg Press (Keeping light as a blood flow DOMS reducer when ME starts getting heavy)
225 x 20
225 x 20
- Paloff Press
Purple Band x 10
Purple Band x 10
Good Notes:
Deadlift was wayyy higher than expected for deficit.
Never used bands, only chains. Totally different stimulus. Fun
Bad Notes:
Kind of half assed. Got to get the conditioning back to do deadlifts in general, let alone dedicated conditioning on deadlift days.
Skipped leg extensions, popular machine today. Still got plenty of work in though
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Day 2, 8/5
- Incline Bench
135 x 3
185 x 1
225 x 1
265 x 1
225 x 7
225 x 4
225 x 4
- EMOM Squats
205 +1 Black Band. 10 x 2
- Incline Chest Supported DB Row
60 x 10
60 x 10
60 x 10
60 x 12 (dead)
- DB Shrugs
80 x 12
80 x 12
80 x 10 (dead)
- Hammer Curls
Uh … yes. Just did them until I couldn’t.
Have pretty severe workout add. I feel like everything I’ve tried for the last year I’ve either been second guessing myself, or wasting time, or wasting movements. Felt like that today.
Feel like I need a personal trainer now when I didn’t need one 3 years ago.
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Actually I’m going to dive into this for the 2 or 3 people that may see it and have advice.
I started this log running Brian’s Dark horse. Back then I had 0 personal life, I just worked, came home and fucked off. So it fit the bill. It was a fucking blast, I got strong as shit, and it kicked my ass. But I was in a totally different frame of mind back then. It was the only workout where I felt like I wasnt just fucking around and filling out the time. I had a distinct reason for doing everything on there. It’s left kind of a void for me.
I would run it again, but my conditioning is SHIT plus I’m back in a (pretty low key) but public powerlifting gym. On the upside, they actually have Strongman implements which is cool. On the downside, my life is pretty full the days so I can’t just run myself to death like I used to be able to.
I’ve ran countless other programs, just about every variation of 531 I can think of, JuggernautAI… I really hate the “pick x movements and do them 100 times” rule.
Cry for help, I know exactly what I want, and what my goals are… Any advice…?
I have 3 days a week to workout.
1 - 1.5 hours each of these 3 days.
I love powerlifting movements
I prefer lower volume/undulating periodization on the big 3
Main goal is strength, but always looking to powerbuild as well.
I like doing things that don’t feel like bullshit.
In a perfect world I would have 4-5 movements a day and call it there.
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Day 3, 8/8
Major Overhaul, but with the same focus of full body barbell movements.
Skimped down to dumbbell rows because at that point I couldnt even keep the sweat out of my eyes, let alone hold onto a barbell.
Lowbar Squats
135 x 5
225 x 5
275 x 1
315 x 1
255 x 5
255 x 5
255 x 5
255 x 5
255 x 10 (AMRAP)
Sumo Deadlift
250 x 7
250 x 7
250 x 7
250 x 7
250 x 14 (AMRAP)
Incline Bench
160 x 7
160 x 7
160 x 7
160 x 7
160 x 10 (AMRAP… fucking gassed)
Incline Chest Supported DB Row
60 x 10
60 x 10
60 x 10
60 x 10
…awesome day. Really enjoyed this.
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Day 4, 8/10
Bench Press
135 x 8
225 x 1
265 x 1
285 x 1
225 x 5
225 x 5
225 x 5
225 x 5
225 x 15 (AMRAP) (Nice!)
Neutral Grip Pull Ups
BW x 7
BW x 7
BW x 7
BW x 6
BW x 5 (AMRAP ??) (Used to be so good at pull ups, rough)
Front Squat (that didn’t go anywhere)
Leg Press ALT. (Never done these)
225 x 7
315 x 7
315 x 7
315 x 7
315 x 17 (AMRAP) (no wonder people do these over squats)
Barbell Row
155 x 8
155 x 8
155 x 8
155 x 12 (AMRAP) (pulling power in general seems to have taken a really fucking nasty hit)
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Day 5, 8/12
Deadlift
135 x 5
225 x 1
315 x 1
405 x 1
445 x 1 (Unexpected, but dope)
290 x 5
290 x 5
290 x 5
290 x 5
290 x 13
CGBP
135 x 5
175 x 7
175 x 7
175 x 7
175 x 7
175 x 18
2 Ct. Paused Squat (after all that deadlift, wtf)
135 x 5
200 x 7
200 x 7
200 x 7
200 x 7
200 x 0, No AMRAP. Legs fucking toast.
Push Press
(Skipped all of these, enough barbell work, fried)
T-Bar Row (reverse grip)
90 x 10
90 x 10
90 x 10
90 x 10
Apparently Fridays are going to be hell for a while.
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Also side note, granted it was a bit cooler today than it has been, I probably could have done more. I fully expected today to fucking kill me. (I never intended to do the OH Press, let’s be real) but aside from that, I really just ran out of time more than anything.