01/09/25
Weight 238.0
Chest/Tris
Incline BB Bench
45x20
95x10
135x5
185x5
225x3
275x6x4
275x10
Chest Press Machine LF
250x8x2
Seated Dip Hoist Machine
279x15x2
Tricep Pushdowns
120x10
120x8
Treadmill 26min
Had a nice strong day today on the incline bench. Kept weight the same but added in a rep on each set. Decided to do AMRAP on last set and got out 10. Was pretty pumped with that effort for the 5th working set. I guess next week will go to sets of 7. Hoping to continue to gain strength in this health phase with only 150mg test cyp per week on board. If I can get to 5 sets of 10 within the next 5 weeks I am golden for the strength cycle starting in 5 weeks. Will be back tomorrow for deadlift session and some back work. Ok everyone have a strong finish to the week!!!
RoidRage69 Recomp Log Sponsored by PSL
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RoidRage69
- Posts: 281
- Joined: Mon Sep 18, 2023 3:09 pm
-
RoidRage69
- Posts: 281
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
01/10/25
Weight 240.9
Deadlift/Back
Conventional Deadlift
135x10
225x5
315x3
405x3
495x5
495x3
495x5x3
Pause Squats
225x5
315x5x2
Straight Arm Pulldown/Pullover Rope
135x15x3
Recumbent Bike
15min
After finishing up pause squats got a terrible pain in my groin tendon so took it easy the rest of the workout and just did one more thing and then off to stationary bike to warmdown. Going to back off on all exercises that dont pertain to powerlifting for the foreseable future. Will do mutliple types of bench on bench day and avoid shoulder work altogether. Very limited bicep work. Maybe a couple sets here and there on arm or back day. I figure ive put enough muscle on over the course of the last 18 months that I can coast through and just get stronger in the main three lifts. Going to try and keep up and do the main three lifts multiple times per week. Its time to get the ball rolling and get the big three lifts up to record levels over the course of the next 12-18 months. Whatever it takes I will break the world record in the Deadlift and the powerlifting total at min. If all goes well maybe even the bench and the squat as well but that will be further down the road IMO. I want that deadlift record of 733 lbs at 220 lb BW. Ok everyone have a good weekend and get strong AF!!!
Weight 240.9
Deadlift/Back
Conventional Deadlift
135x10
225x5
315x3
405x3
495x5
495x3
495x5x3
Pause Squats
225x5
315x5x2
Straight Arm Pulldown/Pullover Rope
135x15x3
Recumbent Bike
15min
After finishing up pause squats got a terrible pain in my groin tendon so took it easy the rest of the workout and just did one more thing and then off to stationary bike to warmdown. Going to back off on all exercises that dont pertain to powerlifting for the foreseable future. Will do mutliple types of bench on bench day and avoid shoulder work altogether. Very limited bicep work. Maybe a couple sets here and there on arm or back day. I figure ive put enough muscle on over the course of the last 18 months that I can coast through and just get stronger in the main three lifts. Going to try and keep up and do the main three lifts multiple times per week. Its time to get the ball rolling and get the big three lifts up to record levels over the course of the next 12-18 months. Whatever it takes I will break the world record in the Deadlift and the powerlifting total at min. If all goes well maybe even the bench and the squat as well but that will be further down the road IMO. I want that deadlift record of 733 lbs at 220 lb BW. Ok everyone have a good weekend and get strong AF!!!
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RoidRage69
- Posts: 281
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
01/13/25
Weight 240.7
Delts/Tris
Close Grip Bench
45x20
95x15
135x10
185x5
225x3
275x1
305x5x3
Skull Crushers Curl Bar
80x8
130x8x2
Upgright Row Wide Grip
90x10
100x10
Rear Delt Machine
175x15
205x12x2 PR Reps
Treadmill 30min
Had a decent session today. Went up 10 lbs on close grip for sets of 5. Last week was sets of 6 with 295 so 305 for sets of 5 today is pretty good. Hoping to get out sets of 6 next week with 305 and then decide where to go from there. I kind of like the 5-6 rep range for my big 3 lifts. Anything higher starts to feel like cardio. LOL. Ok everyone have a good week ahead and lets get Strong AF!!!
Weight 240.7
Delts/Tris
Close Grip Bench
45x20
95x15
135x10
185x5
225x3
275x1
305x5x3
Skull Crushers Curl Bar
80x8
130x8x2
Upgright Row Wide Grip
90x10
100x10
Rear Delt Machine
175x15
205x12x2 PR Reps
Treadmill 30min
Had a decent session today. Went up 10 lbs on close grip for sets of 5. Last week was sets of 6 with 295 so 305 for sets of 5 today is pretty good. Hoping to get out sets of 6 next week with 305 and then decide where to go from there. I kind of like the 5-6 rep range for my big 3 lifts. Anything higher starts to feel like cardio. LOL. Ok everyone have a good week ahead and lets get Strong AF!!!
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RoidRage69
- Posts: 281
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
01/14/25
Weight 240.0
Legs Deload
Leg Ext.
91x15
102x15
126x15
Seated Leg Curl
97x15
133x15
167x15
Seated Calf
90x15x3
Ab Crunch Machine
120x15x2
Seated Bike 10min
Today was a well deserved leg deload. With the tendonitis acting up an easy day is what the doctor ordered. Starting to feel much better as time goes on. Should be all gone in the next week or so. No pain today walking around. Almost as if its completely healed up. I am willing to bet the increased TRT from 150mg to 250mg is a huge difference in the speed in which it went away. Ok everyone have a good week ahead and get strong AF!!!
Weight 240.0
Legs Deload
Leg Ext.
91x15
102x15
126x15
Seated Leg Curl
97x15
133x15
167x15
Seated Calf
90x15x3
Ab Crunch Machine
120x15x2
Seated Bike 10min
Today was a well deserved leg deload. With the tendonitis acting up an easy day is what the doctor ordered. Starting to feel much better as time goes on. Should be all gone in the next week or so. No pain today walking around. Almost as if its completely healed up. I am willing to bet the increased TRT from 150mg to 250mg is a huge difference in the speed in which it went away. Ok everyone have a good week ahead and get strong AF!!!
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RoidRage69
- Posts: 281
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
01/17/25
Weight 238.6
Bench Day
Flat Comp Bench
45x15
95x20
135x10
185x5
225x3
275x1
315x3x3
Close Grip Bench
275x8x3
Wide Grip Bench
225x10x3
Pec Fly Machine
205x10x2
Rear Delt Machine
205x12x3
Ok so today was a lot of various types of bench. Going to stay this way on chest day from now on. No more chest movements, just benching movements. Might do incline bench on the 4th lifting day of the week when we do arms and delts. That most likely will change as well and might do lat pulldowns on that day and avoid lats on deadlift day altogether. Might just do deadlifts, rows, and shrugs on back day and the extra day is for whatever else needs to be done to finish the week. More or less converting to a powerlifting program. No wasted sets or exercises from now on. Everything has a purpose for strength. I will also most likely go sports TRT and add in 150mg NPP to my 250mg Test Cyp during my recovery phase. I can finally start feeling the effects of the heavy lifting and being off NPP now. I dont like it and will do what it takes to make it go away. The next 16 weeks are critical and I must hit my goals of 650 Deadlift, 375 bench, 550 squat on the first powerlifting meet. Ideally I want to hit 675, 400, and 575 but will play it by ear. 673 lbs deadlift was ranked #2 in the world last year in my age and weight class btw. In the 220 class 661lbs was #1 in the world so I hope to see if I can make weight at 220. Ok everyone have a good weekend and get strong AF!!!
Weight 238.6
Bench Day
Flat Comp Bench
45x15
95x20
135x10
185x5
225x3
275x1
315x3x3
Close Grip Bench
275x8x3
Wide Grip Bench
225x10x3
Pec Fly Machine
205x10x2
Rear Delt Machine
205x12x3
Ok so today was a lot of various types of bench. Going to stay this way on chest day from now on. No more chest movements, just benching movements. Might do incline bench on the 4th lifting day of the week when we do arms and delts. That most likely will change as well and might do lat pulldowns on that day and avoid lats on deadlift day altogether. Might just do deadlifts, rows, and shrugs on back day and the extra day is for whatever else needs to be done to finish the week. More or less converting to a powerlifting program. No wasted sets or exercises from now on. Everything has a purpose for strength. I will also most likely go sports TRT and add in 150mg NPP to my 250mg Test Cyp during my recovery phase. I can finally start feeling the effects of the heavy lifting and being off NPP now. I dont like it and will do what it takes to make it go away. The next 16 weeks are critical and I must hit my goals of 650 Deadlift, 375 bench, 550 squat on the first powerlifting meet. Ideally I want to hit 675, 400, and 575 but will play it by ear. 673 lbs deadlift was ranked #2 in the world last year in my age and weight class btw. In the 220 class 661lbs was #1 in the world so I hope to see if I can make weight at 220. Ok everyone have a good weekend and get strong AF!!!
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RoidRage69
- Posts: 281
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
01/18/25
Weight 237.2
Deadlift/Back
Paused Conventional Deadlift
135x10
225x5
315x3
405x5x5 Pause 1-2 inch off floor for 1 second
Bent over BB Rows
225x10
315x10x2
BB Shrugs
405x10x2
Lat Pulldowns Close Grip
175x10x2
Treadmill 30min
Had a good session today. Pause deadlifts felt good. Crazy speed once the pause is broken. Feel like I am getting a good amount of strength ready to bust out. Probably going to do heavy rack pulls next week. Might go to 600 and see if I can break out 3-5 reps per set. Ok everyone have a nice weekend and eat lots!!!
Weight 237.2
Deadlift/Back
Paused Conventional Deadlift
135x10
225x5
315x3
405x5x5 Pause 1-2 inch off floor for 1 second
Bent over BB Rows
225x10
315x10x2
BB Shrugs
405x10x2
Lat Pulldowns Close Grip
175x10x2
Treadmill 30min
Had a good session today. Pause deadlifts felt good. Crazy speed once the pause is broken. Feel like I am getting a good amount of strength ready to bust out. Probably going to do heavy rack pulls next week. Might go to 600 and see if I can break out 3-5 reps per set. Ok everyone have a nice weekend and eat lots!!!
-
RoidRage69
- Posts: 281
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
01/20/25
Weight 240.0
Squat/Legs
Squats
45x10
135x5
225x5
315x3
365x1
405x3x3
Barbell RDL
315x6
405x6
500x5
Glute Kickback Machine
200x10x2
Leg Ext.
184x10x2
Seated Hamstring Curls
214x10x2
Addcution/Abduction SS
X2 sets
Ab Crunch Machine
120x15x2
Treadmill 12min
First day back to squats after tweaking my inner thigh area. Still feels a little weak after I am done with my session but no pain at all during. Weird. Anyway decided to hold back on reps and keep volume low on squats until I start up the cycle in mid Feb. No reason to risk anything and just go with some easy reps for now. Will continue to hit the bench hard and semi hard on deadlifts. The body can only recover so fast at this age and I want to continue to be on a linear track over the course of the year so I dont want any setbacks. Went heavier today on squats back up to 405 for sets of 3. Will stay at this weight until mid Feb and then start progressing each week by 10 lbs for 8 weeks until I hit 500 for sets of 3-5 and then start the taper for a 4 week period. Went up to 500 lbs on my barbell RDL today. Was fairly happy with that so at least I am plenty strong in that regard. Ok everyone have a strong week ahead and thank god we have an administration back in office that can get shit done.
Weight 240.0
Squat/Legs
Squats
45x10
135x5
225x5
315x3
365x1
405x3x3
Barbell RDL
315x6
405x6
500x5
Glute Kickback Machine
200x10x2
Leg Ext.
184x10x2
Seated Hamstring Curls
214x10x2
Addcution/Abduction SS
X2 sets
Ab Crunch Machine
120x15x2
Treadmill 12min
First day back to squats after tweaking my inner thigh area. Still feels a little weak after I am done with my session but no pain at all during. Weird. Anyway decided to hold back on reps and keep volume low on squats until I start up the cycle in mid Feb. No reason to risk anything and just go with some easy reps for now. Will continue to hit the bench hard and semi hard on deadlifts. The body can only recover so fast at this age and I want to continue to be on a linear track over the course of the year so I dont want any setbacks. Went heavier today on squats back up to 405 for sets of 3. Will stay at this weight until mid Feb and then start progressing each week by 10 lbs for 8 weeks until I hit 500 for sets of 3-5 and then start the taper for a 4 week period. Went up to 500 lbs on my barbell RDL today. Was fairly happy with that so at least I am plenty strong in that regard. Ok everyone have a strong week ahead and thank god we have an administration back in office that can get shit done.