THEWALL get bigger and stronger log

Thewall

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Okay. Just got off a high volume bro split couple weeks ago. This is lower volume higher intensity training

chest/back

bench 185x10, 225x8, 245x5, 275x8
incline. 225x6, 245x6
band flies. Light band x15-20 3sets

back
t-bar row. 180x10, 225x7, 250x6,x6
nuetral pull-ups. 17, 50x6, 50x5, 50x5
barbell shrugs 315x15, 365x10, 405x10, 315x20 with forward lean.
 

CJ275

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Okay. Just got off a high volume bro split couple weeks ago. This is lower volume higher intensity training

chest/back

bench 185x10, 225x8, 245x5, 275x8
incline. 225x6, 245x6
band flies. Light band x15-20 3sets

back
t-bar row. 180x10, 225x7, 250x6,x6
nuetral pull-ups. 17, 50x6, 50x5, 50x5
barbell shrugs 315x15, 365x10, 405x10, 315x20 with forward lean.

Love it!!!

Simple, hard training.
 

Thewall

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Cj275. Yeah man back to the basics. Always seemed to do well with heavy basic lifting.

snake. I actually did some powerlifting years ago pre kids. I thought about possibly trying again if the body holds up and I could get my numbers.
 

Sickman

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We have similar goals. Keep up the good work brother.
 

MuscleMedicineMD

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are those your goals or current stats.?? forgive my slowness. solid numbers thus far.

get training and log away..
M3
 
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Thewall

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Thanks everyone (feel a lot more motivated)

musclemedicine md

those are my current goals right now
 
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Okay guys and ladies if they want I'm looking for the best way to stay cut as well as keep muscle .I'm looking for some advice on a meal program and perhaps some ideas for workouts I've been in and out of the gym for years did some powerlifting competitions and then got wore out so now I just want to maintain . As well as look good any advice would be good thank you.
 
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I am 220 and I'm doing calisthenics and light workouts with weight right now due to a shoulder injury before the injury I mastered the weight of 400 squat bench deadlift.
 

Thewall

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Legs and calf’s
This is 2nd day of leg cycle based off of first day’s performance. Really going for strength in legs right now

front squat 5 second negative
165x3. 195x3. 230x3. 245x3. 260x3
Paused back squat 3 seconds in hole
225x3. 240x3. 255x3. 270x3
leg extension 70x20. 105x15 slow negative 105x 15 same
RDL. 315x10
standing calf raise. 135x30. 225x15,15,15+5 burns
forearm work
 

DEADlifter

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I bet that 5 second negative is pretty gnarly. Good job dude.
 

snake

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snake. I actually did some powerlifting years ago pre kids. I thought about possibly trying again if the body holds up and I could get my numbers.


You hit those goals in a competition at a local meet and you'll do well if you make the 220's. A 1,500 total is top 3. How old are you? Do you lift equipped?
 

Thewall

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Snake.
I am 41 now
I started in powerlifting multi ply. Did not like it. Went to single ply then for my last competition about 10 years ago it was push pull. I went raw. I hit 560 deadlift. 340 bench I believe, way under weight in the 220’s
i would love to hit 600 deadlift 500 squat and 400 bench raw. My hips are my issue now. I need to be smart. Going to see how it goes.
How about yourself. Weight class? Goals? Equipped or not?
 
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