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Very nice workouts and I like your warm-up technique, sir. I remember reading someone over at EFS who also warms-up like this. I think it's Dave Tate but I read 3-4 logs out there which I read and I can't remember which one.

Nice CGBP too. Very cool

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Great work! I like the idea of the foam presses, have not tried them personally but probably will soon. Still prefer close over regular grip?

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Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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Always using a closegrip for everything. I view ME days more as getting the work in with the toughest grip possible for PR's later down the road. The progress w/ a closegrip has been outstanding. I could very easily move my grip out a few finger lengths if I start to stall for a while if need be.

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RE SQUAT

Warm-ups - 5 min

Neutral DB Press: 80 x 15
Cable Rows: 150 x 12
Band Pullthroughs: Light x 10
Weighted Abs: 1 x 12
* Rest 30 seconds, repeat 3 times *

Front Squats: 225 x 6, 6, 6
- 65% of 1 RM. No belt. Pretty easy considering I haven't done these in over a year lol. Just wanted to strengthen the core and legs today. Every RE day I'll pick something that doesn't put a barbell on my back to work on some hypertrophy. So front squats, db step-ups, split squats, ect. No leg press lol.

Pullthroughs (180 x 12, 12, 12) ss w/ Banded Abs Pulldowns (Lights x 15, 15, 15)

Hanging Leg Raises: 3 x 12

DE BENCH

Warm-Ups - 3 trips (5 min)

Banded Bench: 200 x (8 x 3), 225 x 1, 250 x 1, 275 x 1
- Doubled mini bands which add another 40 on chest, 80 lockout. Did a light workup at the end.

4 Board Press: 325 x 5, 335 x 5, 350 x 5
- Went up really easy today. Around 2-3 minutes rest between sets.

Standing DB Press 60's x (3 x 10) supersetted w/ Pull-Ups BW x (3 x 8)
- 2 minutes rest timed.

Man, I took two weeks off from the gym with severe migranes. Went back for the first time yesterday and decided on a good leg workout.

Back/Legs Day

Warmups - 10 minutes

Supinated Rows: 275 x 6, 6, 6, 6
- 2 min

Box Squat: 225 x 5, 275 x 5, 315 x 5, 365 x 5, 405 x (3 x 5)
- Very surprisingly I had a lot of strength left after the 2 weeks away, but I was pretty gassed between the final few sets.

Hmm,has your setup changed Horse? Or did you go with the rep stuff because of your break? Nice workout tho mate, were those free squats?

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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

My Youtube
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No, just box squats with a medium/close stance. Yeah, I figured after taking two weeks off hopped up on meds that it's much better for me mentally that I start off with a managable three day powerbuilding template. I'd have a really tough time coming anywhere close to where I was before I got sick. Be that as it may, all my training beforehand has obviously paid BIG dividends as I have never had such an easy time w/ 405, nor doing 15 perfect reps with it neither. Especially form wise with OCSC, I didn't come anywhere close to GM'ing off the box which used to be a big problem.

Today I'll be doing some closegrip bench for a 5x5 and some back and shoulder work. I want to take a good solid month to get some muscle mass and eventually get back to form.

Those two weeks gave me some time to back away and think things through. I'm going to really hammer away at raising my raw power through the winter. Springtime I'll reevaluate my needs and whether or not I'll compete w/ equipment.

Yesterday evening I started using Wendler's 5/3/1 w/ a 3 day. I haven't done high reps in a long time, so it's a good change of pace while I try to get back up to the level I was at before getting sick. I'd much rather work on raw strength as much as possible, as I stated in TALO's journal. Using a bench shift to me is just something to get used to, and strong triceps. So in my perdicament, if I see a competition I want to do relatively close to my area, I'll train specifically for it. Otherwise, I'll be working solely on raw power and GPP through the rest of the year(s).

Edit: I had best lifts, but that's fucking stupid lol.

Current Lifts

- Standing OHP – 245 x 1
- Bench – 395 x 1
- Box Squat – 495 x 1
- Deadlift – 545 x 1

Starting Maxes (90% of best)

- Standing OHP – 220
- Bench – 355
- Box Squat – 445
- Deadlift – 490

Sunday

Deadlift

Wave 1

355 x 5
385 x 5
415 x 5-AMAP

Pulldowns - 210 x 10, 10, 10, 10
- 2 minutes rest timed.

Hammer Curls - 60 x 10, 10
- 60 seconds timed.

Deadlift – 355 x 5, 385 x 5, 415 x 8
- No belt, straps, ect. Just chalk. My GPP is very good because I didn't rest long between sets at all. My grip started tearing so I stopped at eight. Haven't gripped anything heavy in a month lol.

Pullthroughs - 2 x 12
- Rounded back all the way through. Planned on more, but I was pretty winded.

Abs Pulldowns - 95 x 10, 10, 10, 10
- 60 seconds rest. These were HEAVY for me lol.