01/28/25
Weight 236.3
Squat/Legs
Squats
45x15
135x10
225x5
315x3
365x1
405x1
425x1
445x1
Barbell RDL
315x5
405x5
Barbell Hip Thrust
225x10
315x10x2
Hack Squat Precor
180x10
360x10
Adductor/Abductor
3 sets each
Glute Ext Precor
100x10x2
Calf Raise
180x10
360x10
Went to a different gym today part of the 24hr franchise. I think we will be doing most of our training at this one from now on. Has way more squat racks to use and the flat bench is better for the wife to be able to unrack it. Just went up and did singles today on squats. I dont want to wear out my tendons and ligaments right now since I am not on a big cycle and am just trying to maintain what I have right now on low cals. Its only been 4 days since we did super heavy rack pulls so the body still healing from it. Will up the volume when the cycle starts. Singles are easy on the body so will just stick with it and then move up to tripples on the top end of the sets when the androgens kick in allowing more output. Ok everyone have a good finish to the week. We will be back on Friday for some heavy benching. Everyone get Strong AF!!!
RoidRage69 Recomp Log Sponsored by PSL
-
RoidRage69
- Posts: 293
- Joined: Mon Sep 18, 2023 3:09 pm
-
RoidRage69
- Posts: 293
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
01/31/25
Weight 237.0
Chest/Tris
Barbell Incline Bench
45x20
95x10
135x5
185x5
225x3
275x1
315x3x3
Barbell Close Grip Bench
135x5
245x5
295x5x3
BW Dips
BWx25
BWx20
Rear Delt Fly Machine
205x15x2
Seated Tricep Ext Machine
120x12x2
Treadmill 20min
Had a pretty good bench session today. Was pleased how well I did on close grip bench considering I was pre exhausted from heavy incline bench. I feel I could probably get out sets of 5 with 315 if I do it first in my program. Hoping to get my close grip bench up to 365 for triples before the competition in May. Ive gone up to 360 for 1 rep a month ago so its possible with the next cycle starting in two weeks. I fully expect my strength to go up 3% each week on cycle for the first 8 weeks as I will most likely increase food to 2500 cals per day from the 2000 I've been at for the last 8 months. Ok everyone have a great weekend and get Strong AF!!!
Weight 237.0
Chest/Tris
Barbell Incline Bench
45x20
95x10
135x5
185x5
225x3
275x1
315x3x3
Barbell Close Grip Bench
135x5
245x5
295x5x3
BW Dips
BWx25
BWx20
Rear Delt Fly Machine
205x15x2
Seated Tricep Ext Machine
120x12x2
Treadmill 20min
Had a pretty good bench session today. Was pleased how well I did on close grip bench considering I was pre exhausted from heavy incline bench. I feel I could probably get out sets of 5 with 315 if I do it first in my program. Hoping to get my close grip bench up to 365 for triples before the competition in May. Ive gone up to 360 for 1 rep a month ago so its possible with the next cycle starting in two weeks. I fully expect my strength to go up 3% each week on cycle for the first 8 weeks as I will most likely increase food to 2500 cals per day from the 2000 I've been at for the last 8 months. Ok everyone have a great weekend and get Strong AF!!!
-
RoidRage69
- Posts: 293
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
02/01/25
Weight 236.3
Deadlift/Back
Conventional Deadlift
135x10
225x5
315x3
405x1
495x1
545x1
585x1x2
Barbell Bent over Rows
315x8x3
Barbell Shrugs
495x10x2
Preacher Curl Plate Loaded
45x15
70x12
90x10
90x5 Dropset 65x5 45x6
Treadmill 15min
Head an ok session today. Felt heavy. I kind of like the training split I have going now. Not really a back day, but a deadlift day and then the next day is usually a Arm/delt day but that has morphed into a everything we havent done day like lats and biceps or tries and some delts. Basically a bodybuilding day for us powerlifters. Most likely going to do a big refeed today and tomorrow. Might start up on the IGF-1 on Monday. Since I am not taking HGH I need something to speed up and build muscle and tendons. Thinking about starting cycle early and bumping the test to 500mg and keeping NPP at 150mg. I have a ton of EQ I can always add that in. I know that some on here use it year round in a lower dosage. Its not like I go up to huge blasts, I only go up to 1100mg at most usually around 1000mg total so I dont oversaturate things like most on here. Ok everyone have a good weekend and get Strong AF with me!!!
Weight 236.3
Deadlift/Back
Conventional Deadlift
135x10
225x5
315x3
405x1
495x1
545x1
585x1x2
Barbell Bent over Rows
315x8x3
Barbell Shrugs
495x10x2
Preacher Curl Plate Loaded
45x15
70x12
90x10
90x5 Dropset 65x5 45x6
Treadmill 15min
Head an ok session today. Felt heavy. I kind of like the training split I have going now. Not really a back day, but a deadlift day and then the next day is usually a Arm/delt day but that has morphed into a everything we havent done day like lats and biceps or tries and some delts. Basically a bodybuilding day for us powerlifters. Most likely going to do a big refeed today and tomorrow. Might start up on the IGF-1 on Monday. Since I am not taking HGH I need something to speed up and build muscle and tendons. Thinking about starting cycle early and bumping the test to 500mg and keeping NPP at 150mg. I have a ton of EQ I can always add that in. I know that some on here use it year round in a lower dosage. Its not like I go up to huge blasts, I only go up to 1100mg at most usually around 1000mg total so I dont oversaturate things like most on here. Ok everyone have a good weekend and get Strong AF with me!!!
-
RoidRage69
- Posts: 293
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
02/03/25
Weight 240.6
Upper Body Accessary Day
Speed Bench
45x20
95x10
135x5
155x5 End of Warmups
185x3x10
Lat Pulldown Close Grip
115x12
160x10
190x10
220x10
Double Pully Rear Delt/Lat Pulldowns
40x15x2
Straight Arm Pulldown/Pullover
165x10
165x8
Lateral Raise Machine
155x12x2
Ab Crunch Machine
120x15x2
Treadmill 32min
Had a good session today. Been 6 years since I've done speed bench. Pretty good way of getting the fast twitch muscle fibers to activate and not cause any damage so its an active recovery day. Should make a huge difference in the bench when it comes to maxing out in 14 weeks. Also bumping up the test to 500mg this week with 225mg NPP. Going to start eating more on lifting days. Hoping to get close to 3000 cals on lifting days going forward and keeping down to 2000 on non lifting days. Ok everyone have a nice week ahead. I am getting excited as hell to get this cycle going.
Weight 240.6
Upper Body Accessary Day
Speed Bench
45x20
95x10
135x5
155x5 End of Warmups
185x3x10
Lat Pulldown Close Grip
115x12
160x10
190x10
220x10
Double Pully Rear Delt/Lat Pulldowns
40x15x2
Straight Arm Pulldown/Pullover
165x10
165x8
Lateral Raise Machine
155x12x2
Ab Crunch Machine
120x15x2
Treadmill 32min
Had a good session today. Been 6 years since I've done speed bench. Pretty good way of getting the fast twitch muscle fibers to activate and not cause any damage so its an active recovery day. Should make a huge difference in the bench when it comes to maxing out in 14 weeks. Also bumping up the test to 500mg this week with 225mg NPP. Going to start eating more on lifting days. Hoping to get close to 3000 cals on lifting days going forward and keeping down to 2000 on non lifting days. Ok everyone have a nice week ahead. I am getting excited as hell to get this cycle going.
-
RoidRage69
- Posts: 293
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
02/06/25
Weight 238.4
Squat
45x10
135x10
185x5
225x5
275x3
315x1
385x5x3
Had to cut short today as we got a phone call in the middle of our workout that my wifes Mother passed away. RIP.
Weight 238.4
Squat
45x10
135x10
185x5
225x5
275x3
315x1
385x5x3
Had to cut short today as we got a phone call in the middle of our workout that my wifes Mother passed away. RIP.
-
RoidRage69
- Posts: 293
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
02/07/25
Weight 238.5
Chest/Tri's
Flat Bench
45x15
95x13
135x10
185x5
225x3
275x2
315x3 Shoulder pain
Close Grip Bench
315x3
315x5
Incline Bench
295x5x3
Tricep Ext Mach LF
170x15x2
Face Pulls
120x15x2
Rear Delt Machine Precor
180x12x2
Treadmill 35min
Had a decent session today. Pain doing flat bb bench so I am going to stop doing it and just go with close grip for now as the shoulder feels much better the closer I position my hands on the bar. Incline also has no pain at all so will be doing those as well. I get very good carry over from the incline bench to the bench so I am not worried. I will still do a regular bench on speed bench day though. As long as the weight is light it doesn't seem to bother it so we can do that for now. Thanks again for all the nice comments about the mother in law. We are doing ok. Just the long process of all the legal crap now for the next few months is going to be stressful. Ok everyone have a good weekend and get strong AF with me!!!
Weight 238.5
Chest/Tri's
Flat Bench
45x15
95x13
135x10
185x5
225x3
275x2
315x3 Shoulder pain
Close Grip Bench
315x3
315x5
Incline Bench
295x5x3
Tricep Ext Mach LF
170x15x2
Face Pulls
120x15x2
Rear Delt Machine Precor
180x12x2
Treadmill 35min
Had a decent session today. Pain doing flat bb bench so I am going to stop doing it and just go with close grip for now as the shoulder feels much better the closer I position my hands on the bar. Incline also has no pain at all so will be doing those as well. I get very good carry over from the incline bench to the bench so I am not worried. I will still do a regular bench on speed bench day though. As long as the weight is light it doesn't seem to bother it so we can do that for now. Thanks again for all the nice comments about the mother in law. We are doing ok. Just the long process of all the legal crap now for the next few months is going to be stressful. Ok everyone have a good weekend and get strong AF with me!!!
-
RoidRage69
- Posts: 293
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
02/10/25
Weight 237.1
Deadlift/Back
Conventional Deadlift Hook Grip
135x10
225x5
315x3
405x3
455x2x4
Sumo Deadlift Hook Grip
315x5x5
T-Bar Row Chest Supported
135x10
180x10x2
BB Shrugs
405x10x2
Had a good session today. I did two different things out of my comfort zone. I did hook grip for the first time and sumo style deads. Hook grip sure hurts the thumb. Will take time but I hear it gets much less painful after every week. Had to go much lighter since its a learning curve. Will continue to use hook grip until my thumbs tear apart. Sumo sure was easy. I think I might go way up next week on them to see what I can do for reps with hook grip. Maybe try 455 on sumo style for doubles or triples if the thumbs cooperate. I can sure see why people do sumo. Not much of a range of motion. Sure gives the back a break. I just need to build my hips up for it I believe that will be the weakest link for me and my knees. Maybe even use knee sleeves when I decide to go up above 500 or more. Its definitely more legs and butt than conventional. We also did t-bar rows for the first time. Felt strong. Will try 225 next week. I think its been 35 years since I've done them. I remember I inured my sternum on them when I was 20 and never did them again. So now I am making sure to keep my chest off the pad with a slight arch in the back. Ok everyone have a nice week and get Strong AF!!!
Weight 237.1
Deadlift/Back
Conventional Deadlift Hook Grip
135x10
225x5
315x3
405x3
455x2x4
Sumo Deadlift Hook Grip
315x5x5
T-Bar Row Chest Supported
135x10
180x10x2
BB Shrugs
405x10x2
Had a good session today. I did two different things out of my comfort zone. I did hook grip for the first time and sumo style deads. Hook grip sure hurts the thumb. Will take time but I hear it gets much less painful after every week. Had to go much lighter since its a learning curve. Will continue to use hook grip until my thumbs tear apart. Sumo sure was easy. I think I might go way up next week on them to see what I can do for reps with hook grip. Maybe try 455 on sumo style for doubles or triples if the thumbs cooperate. I can sure see why people do sumo. Not much of a range of motion. Sure gives the back a break. I just need to build my hips up for it I believe that will be the weakest link for me and my knees. Maybe even use knee sleeves when I decide to go up above 500 or more. Its definitely more legs and butt than conventional. We also did t-bar rows for the first time. Felt strong. Will try 225 next week. I think its been 35 years since I've done them. I remember I inured my sternum on them when I was 20 and never did them again. So now I am making sure to keep my chest off the pad with a slight arch in the back. Ok everyone have a nice week and get Strong AF!!!
-
RoidRage69
- Posts: 293
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
02/20/25
Weight 236.3
Upper Body
Speed Bench
45x15
95x10
135x5
185x5
205x3x10
Pull-ups BW
BWx11
Lat Pulldown MAG Close Grip
205x8
250x8
250x7
Dbl Pully Rear Delt Pulldown
40x20x2
Straight Arm Pulldown/Pullover Rope
195x10
195x8
Bicep Cable Curl
135x10
195x8x2 PR
Bike 17min
Finally starting to feel the anabolics and androgens doing their job. Did BW pullups for the first time in many years today. Got out 11 reps. Was pleased. I think I will try these each week and see if we can get out mulitiple sets with 10+ reps. Should be doable as the androgens start kicking in. Ok everyone have a nice finish to the week. Will be back tomorrow for squats.
Weight 236.3
Upper Body
Speed Bench
45x15
95x10
135x5
185x5
205x3x10
Pull-ups BW
BWx11
Lat Pulldown MAG Close Grip
205x8
250x8
250x7
Dbl Pully Rear Delt Pulldown
40x20x2
Straight Arm Pulldown/Pullover Rope
195x10
195x8
Bicep Cable Curl
135x10
195x8x2 PR
Bike 17min
Finally starting to feel the anabolics and androgens doing their job. Did BW pullups for the first time in many years today. Got out 11 reps. Was pleased. I think I will try these each week and see if we can get out mulitiple sets with 10+ reps. Should be doable as the androgens start kicking in. Ok everyone have a nice finish to the week. Will be back tomorrow for squats.
-
RoidRage69
- Posts: 293
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
02/21/25
Weight 239.1
Legs
Squats
45x10
135x5
185x5
225x5
275x3
315x1
365x1
405x1
425x1
455x1
Hack Squat Precor
450x10x2
Glute Ext Kicks
100x10x2
Laying Hamstring Curls
160x8x2
Had a good day today considering my hip is obviously still not 100%. Decided to do singles on squats again as I dont want to overdo it and inflame the tendons any worse than they already are. Went up 50 Lbs and did a single with 455. Felt pretty good. I cant wait for hip to be 100% I could probably do 500. Body is absolutely spent from yesterday and today. Body is going to get Strong AF with the effort I am putting in. Not leaving anything on the table. Ok everyone have a good weekend and get Strong AF!!!
Weight 239.1
Legs
Squats
45x10
135x5
185x5
225x5
275x3
315x1
365x1
405x1
425x1
455x1
Hack Squat Precor
450x10x2
Glute Ext Kicks
100x10x2
Laying Hamstring Curls
160x8x2
Had a good day today considering my hip is obviously still not 100%. Decided to do singles on squats again as I dont want to overdo it and inflame the tendons any worse than they already are. Went up 50 Lbs and did a single with 455. Felt pretty good. I cant wait for hip to be 100% I could probably do 500. Body is absolutely spent from yesterday and today. Body is going to get Strong AF with the effort I am putting in. Not leaving anything on the table. Ok everyone have a good weekend and get Strong AF!!!