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Attached File This was the hardest program I've ever done. It's basically a powerlifting program with extreme volume. Every workout was at least 2 hours without warm-up. The program is my favorite so far, but I will only do this again in the winter when there's nothing to do outside. I set my maxes at 405dl, 365 squat, and 265 bench to start the program. I lost 25lbs in 5 months, so the strength was very depleted. I hit 475, 405, and 295 six weeks ago half way through in mid routine test week. Since I didn't max at the end, I set my new maxes to 500/405/315 which is very realistic. I've hit all these numbers before, but not at my current body weight, 185. I'd say it was a pretty good run. |
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Press day 5's to 95%. Probably had 2 left in the tank. Moved well Bbb @55% Laterals Tris Weight starting to slowly drop a bit but numbers going up. Basically entering a 'recomp/maintenance' mode until September after this next wave. Then blast my weight up again. Overall I've gained about 15lbs in 8 weeks or so and kept body fat the same. Over the next few months lean it out slightly and get ready for one more giant push until the end of the year. Sitting at 195ish right now, next one hoping to get north of 215. Then its lean city after that. |
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Finally finished off my mesocycle yesterday with Heavy Deads... Rx'd was 405x5, 460x3, 515x1+ what I did: 405 x 3 460 x 1 515 - didn't even try  Honestly, I'm looking forward to this deload  and backing off ALL of my TMs. Hell, I might start Crossfit or Calisthenics if I keep losing weight (actually no...I'll never do crossfit  )
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So glad to see this thread revived. I was active in the archived thread and it just faded and died. Sharing is a great motivator. Happy to see some of the old faces. 2025 was piss poor for me and I ended up doing next to nothing since June. Now on week 11 of my LP, trying to get back on track. Gains, fortunately, are still coming. Long way to go to get back to form, though. Won’t see any PRs for a while (maybe never) but doing ok for an old guy coming off an 8+ month break. Deadlift: 455x3 (Just switched to triples to see how long I can run them. 5s ran their course for now.) Squat: 335x5 Bench: 270x5 Press: 155x5 Will run the LP until it crushes me before switching up. |
It's because they're stupid, that's why. That's why everybody does everything. - Homer Simpson
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
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Thanks, man. I think I gain some bonus points for age, but I definitely lose some for hitting numbers as a fat ass. If I can drop around 40 pounds or so and still make some gains, then I’ll have something to be proud of. |
It's because they're stupid, that's why. That's why everybody does everything. - Homer Simpson
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
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Any of you use a Prowler sled or similar for conditioning? I see a couple of used Rogue Butchers on marketplace for a decent price and I’m thinking of grabbing one. I haven’t done any real conditioning in a long time and I need to get my ass in gear. Any tips, suggestions, programming ideas? I hate running, so this appeals to me. |
It's because they're stupid, that's why. That's why everybody does everything. - Homer Simpson
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
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Yo @grady sorry it took so long to respond - today was my first day back in the gym in almost a month. But yes, I have used the prowler in the past - they’re awesome but beware of prowler flu! That said, lower impact than running and very versatile. As for my training today, let’s not even look at what day/wave/whatevs. We can say it was a squat fives day, and I used the weight from same session two waves ago. Glad today I got ten with it but my GPP lose definitely down. Did a couple sets of FSL, 6x5 OHP, 5x10 good mornings, and finished with some dumbbell rear delt flyes. Definitely going to feel this one in a day or two. |
All those moments will be lost in time, like tears in rain.
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Originally Posted By Hank: Yo @grady sorry it took so long to respond - today was my first day back in the gym in almost a month. But yes, I have used the prowler in the past - they’re awesome but beware of prowler flu! That said, lower impact than running and very versatile. As for my training today, let’s not even look at what day/wave/whatevs. We can say it was a squat fives day, and I used the weight from same session two waves ago. Glad today I got ten with it but my GPP lose definitely down. Did a couple sets of FSL, 6x5 OHP, 5x10 good mornings, and finished with some dumbbell rear delt flyes. Definitely going to feel this one in a day or two. Ha ha! I ain’t afraid to puke if I’ve earned it! |
It's because they're stupid, that's why. That's why everybody does everything. - Homer Simpson
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
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Been having to adjust for late stage LP. Dropped deadlifts to triples a couple weeks ago and then had to go heavy only one day a week instead of every other training day. I was getting fried. Just had to do similar with squats. Heavy twice a week instead of three times and still only triples instead of 5s. Couldn’t recover and was walking around like I’d gotten the shit kicked out of me all the time. CNS burnout is real. Still straight LP on press and bench, for now. |
It's because they're stupid, that's why. That's why everybody does everything. - Homer Simpson
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
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Pulled 485x3 and benched 290x5 yesterday. Haven’t been in that ballpark since 2022. Squeezing every drop out of the LP definitely got me back my lost gains quicker than switching to 5/3/1 too soon. The trade off is I’m definitely more beat up. 5/3/1 again soon enough. |
It's because they're stupid, that's why. That's why everybody does everything. - Homer Simpson
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
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Finally got my Apex bench that I pre-ordered in January. My free Body-Solid had a good 15 year run, but it was time to step it up. Attached File |
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Originally Posted By grady: Pulled 485x3 and benched 290x5 yesterday. Haven’t been in that ballpark since 2022. Squeezing every drop out of the LP definitely got me back my lost gains quicker than switching to 5/3/1 too soon. The trade off is I’m definitely more beat up. 5/3/1 again soon enough. Sounds like you’re doing alright, ha! Looks like I need to spend more time on shoulder rehab - coming back into bench 5s yesterday wasn’t good. Think I managed to lose a couple cycles worth of gain, so it’s back to the grind. Did do some super light conventional DL sets for shits and giggles, though, so I’ve got that going for me, ha. |
All those moments will be lost in time, like tears in rain.
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Originally Posted By Jarcese: Finally got my Apex bench that I pre-ordered in January. My free Body-Solid had a good 15 year run, but it was time to step it up. https://www.ar15.com/media/mediaFiles/473548/20260628_112108_jpg-3786440.JPG You’re getting a hell of a rig going! |
All those moments will be lost in time, like tears in rain.
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Originally Posted By Hank: Sounds like you’re doing alright, ha! Looks like I need to spend more time on shoulder rehab - coming back into bench 5s yesterday wasn’t good. Think I managed to lose a couple cycles worth of gain, so it’s back to the grind. Did do some super light conventional DL sets for shits and giggles, though, so I’ve got that going for me, ha. My shoulders have been acting up, too. I’m a dumbass, so I’ve been ignoring them and working through it. Having a good couple days at the moment, but they interfere with sleep when they get bad. |
It's because they're stupid, that's why. That's why everybody does everything. - Homer Simpson
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
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Originally Posted By Jarcese: Finally got my Apex bench that I pre-ordered in January. My free Body-Solid had a good 15 year run, but it was time to step it up. https://www.ar15.com/media/mediaFiles/473548/20260628_112108_jpg-3786440.JPG You’re gonna cost me money posting stuff like that. I’m still working with a cage that I got when I was 19 years old. It gets the job done, but it has its limitations. |
It's because they're stupid, that's why. That's why everybody does everything. - Homer Simpson
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
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Originally Posted By grady: You’re gonna cost me money posting stuff like that. I’m still working with a cage that I got when I was 19 years old. It gets the job done, but it has its limitations. I spent more years on cheap racks than I ever will with my new one. I only upgraded after careful wife negotiations about my compensation for finishing my basement. 
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Pulled 5 wheels today for a triple. Should have added the change plates to make it an even 500. Would’ve had it. |
It's because they're stupid, that's why. That's why everybody does everything. - Homer Simpson
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
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Originally Posted By grady: Pulled 5 wheels today for a triple. Should have added the change plates to make it an even 500. Would’ve had it. Great job man. That 5th plate is a great working weight. Last night my back workout deadlift/pullup superset 135x10 20 225x10 16 315x10 14 408x8 14 455x4 10 Done is 30 minutes Tonight I might squat for the first time in like 2 years |
Do Good
Be Dangerous
Live Free
Be Dangerous
Live Free
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Originally Posted By 03RN: Great job man. That 5th plate is a great working weight. Last night my back workout deadlift/pullup superset 135x10 20 225x10 16 315x10 14 408x8 14 455x4 10 Done is 30 minutes Tonight I might squat for the first time in like 2 years Man, you’ve always loved volume and I see you’re still at it. I can’t handle it. I get fried. |
It's because they're stupid, that's why. That's why everybody does everything. - Homer Simpson
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
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LP is grinding down fast in week 16. Missed my top triple on DL and got a single. Gonna try that one again this week before bailing out on triples. I don’t think I grooved it off the floor. Got 4s on my top sets of 5 on bench. Time to switch to triples and keep driving the weight up. Barely got my 5s on press and I’ve been microloading that for a while. Triples coming here, too. Squat may be going from triples to singles next. Gotta see how Tuesday goes. Getting pounded into dust. |
It's because they're stupid, that's why. That's why everybody does everything. - Homer Simpson
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
3 plates for 3x3 work sets on bench today.  Haven’t been there in quite a while. Feelin’ good! |
It's because they're stupid, that's why. That's why everybody does everything. - Homer Simpson
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
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Back on the heavy shit again after running some deload cycles just to "reset" myself after several fails. BW is DOWN to 202lbs! Never been that light while doing powerlifting training and that's been for almost 13 years. fancy edit over the past 2 weeks:  Going heavy again! #deadlift #Squat #benchpress YT is a fickle bitch, anytime I've uploaded an edit done in TT I get like zero reach...  Maybe I'll get back to long form videos eventually... |
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Abs? Ooof.... Attached File oh god wish I could have resized that
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Originally Posted By grady: 3 plates for 3x3 work sets on bench today. Haven’t been there in quite a while. Feelin’ good! Nice I put up 275x5 the other night on bench. I think one more week repping with 275 will get me back to 3 plates. Hit 4 plates squatting last week and a 505 pull too. So with the amount of running im doing im just about where I want to be. 3/4/5 plates |
Do Good
Be Dangerous
Live Free
Be Dangerous
Live Free
My son is up to 5 chinups too. Just turned 8 Charlie at 8 doing 5 chinups |
Do Good
Be Dangerous
Live Free
Be Dangerous
Live Free
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Originally Posted By 03RN: Nice I put up 275x5 the other night on bench. I think one more week repping with 275 will get me back to 3 plates. Hit 4 plates squatting last week and a 505 pull too. So with the amount of running im doing im just about where I want to be. 3/4/5 plates I hit a little snag with a back tweak and shoulder pain earlier in the month that knocked my squats back. I was approaching 4 plates but had to dial it back. I worked through it for bench and have been holding at 500 on deadlift, but no go on squat. I’ll have to run it back for a few weeks to shoot for 405 again. I’m chasing 3/4/5, too. Last time I was there was 2022. Nice job on the chins for the kid. Couldn’t see the clip, though. YouTube is forcing me to get an account to see it. |
It's because they're stupid, that's why. That's why everybody does everything. - Homer Simpson
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
Meh. History says no one gives a fuck what unarmed people think….no matter how many of them there are. - bigairt
Callsign: Backflip
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Finished up week 3 Bench day yesterday for this cycle, it was humbling. Top set was 215 and I only managed 2 reps. Joked 225 for S/G for only a single...so, I still possess my Man Card Slingshot reps with 225x3 and 235x2, then backoffs to 170x8 (no slingshot, naturally) Bodyweight PR of 199.7!  Squats are up next, and it's by far the worst performing lift this cycle
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Sorry about ghosting - I’ve got a mildly complicated family situation so my summer has been hit or miss. I value time with them more than the gym soooooooo ANYHOO got back into the gym today for the first time in quite a while. Decided I need to just do some pseudo lifting GPP and went with a random OHP day- OHP - these definitely got a little less strict and a little more push somewhere in the 4x4 section Warm up 5x5 @ 95 4x4 @ 115 3x3 @ 125 Superset Bent over DB rear flyes into hammer curls 4x10 @ 25 Reverse hyper (convinced my gym to order one!) 3x10 @ 50 First time doing reverse hypers in yeeeeaaaarrrrrs so I went light but so happy to have one again Did over 20k steps yesterday so only about 10k today |
All those moments will be lost in time, like tears in rain.
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Originally Posted By Flashover343: Finished up week 3 Bench day yesterday for this cycle, it was humbling. Top set was 215 and I only managed 2 reps. Joked 225 for S/G for only a single...so, I still possess my Man Card Slingshot reps with 225x3 and 235x2, then backoffs to 170x8 (no slingshot, naturally) Bodyweight PR of 199.7! Squats are up next, and it's by far the worst performing lift this cycle Get after it! 200lb BW is right where I want to be, and your bench is still better than mine, so hell of a job! |
All those moments will be lost in time, like tears in rain.
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Originally Posted By 03RN: Nice I put up 275x5 the other night on bench. I think one more week repping with 275 will get me back to 3 plates. Hit 4 plates squatting last week and a 505 pull too. So with the amount of running im doing im just about where I want to be. 3/4/5 plates Hell yeah 
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All those moments will be lost in time, like tears in rain.
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Originally Posted By hoody2shoez: Been in maintenance mode here for a bit now. Getting ready to blast my calories back up at the end of August. Where have you been holding, and going to how much? |
All those moments will be lost in time, like tears in rain.
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Originally Posted By grady: I hit a little snag with a back tweak and shoulder pain earlier in the month that knocked my squats back. I was approaching 4 plates but had to dial it back. I worked through it for bench and have been holding at 500 on deadlift, but no go on squat. I’ll have to run it back for a few weeks to shoot for 405 again. I’m chasing 3/4/5, too. Last time I was there was 2022. Give it time, heal up and come back stronger. Nothin but a peanut! |
All those moments will be lost in time, like tears in rain.
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Welp. Tomorrow’s gonna suck. Again, first time squatting in about a month. Still doing the re-acclimation thing for a few more sessions Today was squats: Warm up, stretch 5 @ bar, bar, 135, 185 4x5 @ 225 3x4 @ 255 Then just a set of three at 275. Motor is low currently. Reverse hyper 3x10 @ 70 Leg press 4x10-15 @ 315 About 14.5k steps |
All those moments will be lost in time, like tears in rain.
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Welp, I think it’s decided - I’m going to skip bench for a few waves and sub in another OHP day. Haven’t decided if I’m going to do one heavy/one rep or what exactly, but bench has been really bothering my shoulder/brachioradialis so let’s see how this goes. May throw in some incline press or something in the meantime. I’m not competing so my care is pretty low. Anyhoo, on to another OHP day - my last squat had me pretty torn up so had an extended gap. Still getting reacclimated so just did a 5/3/1/whatever I want day, ha. OHP: Stretch, warm up 10 @ bar 5 @ 65, 85, 95 3 @ 105 9 @ 120 5x5 @ 95 4x4 @ 105 3x3 @ 115 2x3 @ 125 4 @ 135 <—- more push than strict press Superset: DB rear flyes into hammer curls, 3x10 @ 30 Reverse hypers: 3x10 @ 90 Little over 14k steps today. |
All those moments will be lost in time, like tears in rain.
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Picked up a new addition to the gym. I gave away my Airdyne to my boss so I've been on the hunt for an Echo Bike or Assault Bike. No good luck on Facebook. It dawned on me that I could use my HSA account to by something new essentially for free since my work adds $1k a year to my account for nothing. Ended up with the Rep Strive. Not sure if HSA only works for cardio equipment, but it went through and arrived in two days. Rep redirects you to TrueMed which sends you a letter that you keep in case your HSA withdrawal gets audited. Attached File |
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One day I’ll get my shit together enough to get consistent again- Did my deadlift reintro yesterday: Stretch, warm up 5 @ 145, 185, 225 4x4 @ 275 3 @ 295 3 @ 315 Reverse hyper: 3x10 @ 90 Did the first part of deadlifts conventional, switched over to sumo on the third set of 275. Just feeling out of position on conventional. |
All those moments will be lost in time, like tears in rain.
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OHP 5s day yesterday Stretch, warm up 5 @ 95 5 @ 110 8 @ 120 5x5 @ 95 4x4 @ 105 3x3 @ 115 2x2 @ 125 Stopped it there as I think I’m developing trigger finger. Sigh. Dumbbell rear flyes: 4x10 @ 30 Hammer curl: 4x10 @ 30 Overhead rope extension: 3x10 @ 30? 35? Don’t remember, ha A little under 13k steps total |
All those moments will be lost in time, like tears in rain.
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My gym got a Rogue cambered bar! Oh how I missed it! Consequently, today was squat day. Backed the training max down a bit so here was the plan: Warm up, stretch, roll All squats with cambered bar 10 @ bar 5 @ 135 5 @ 155 5 @ 185 5 @ 210 11 @ 230 Jokers: 5 @ 255, 285 Leg press: 3 x 12-15 @ 315, 18 @ 315 Reverse hypers: 3 x 12 @ 70 About 12k steps today. Super excited about the cambered bar - should help with my shit shoulders and onset of trigger finger. Huzzah! |
All those moments will be lost in time, like tears in rain.
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OHP2 day - figured I'm going to treat this like a hypertrophy-ish day for more volume and accessories. That said I still didn't go nuts. Stretch, warm up OHP: 5 @ bar, 65, 85, 95, 110 5x5 @ 120 Bench press (because I'm dumb): 10x5-7 @ 135 Superset - Rear flyes (neutral grip) into hammer curls: 3x10 @ 30 Lat pulldown, shoulder width/elbows front: 4x10 @ 100 Little over 12k steps so far today. |
All those moments will be lost in time, like tears in rain.
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Deathlift 5s day: Still working on reduced weight, but that’s alright. It’ll come back. Again. Stretch, warm up Deadlift: 5 @ 135, 185, 210, 240 8 @ 270 5x5 @ 225 Dumbbell rows, arm out: 3x0 @ 70 Reverse hyper: 3x10 @ 90 About 15.8k steps today |
All those moments will be lost in time, like tears in rain.
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OHP 3s day Stretch, warmup OHP 5 @ bar, 65, 85, 95 3 @ 105, 130 5 @ 130 10x5 @ 105 Lat pulldown (neutral grip) 4x10 @ 100 Rolling dumbbell extensions 3x8 @ 25 Rear dumbbell flyes 4x10 @ 30 About 9.4K steps so far today Same body weight at 275.5 |
All those moments will be lost in time, like tears in rain.
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Deathlift 3s day Warm up, stretch Deadlift 5 @ 135, 185 3 @ 225, 255 11 @ 285 5x5 @ 225 Dumbbell row 4x10+ @ 70 Reverse Hyper 4x10 @ 70 About 12.4K steps today Oh and I think body weight was 276.2 this morning |
All those moments will be lost in time, like tears in rain.
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OHP 3s day, the sequel Quick stretch and warm up OHP: 5 @ bar, 65, 85 3 @ 100, 115 6 @ 130 10x5 @ 105 Lat pull downs: 4x10 @ 100 Overhead rope triceps extensions: 4x8-10 @ 25 Rear dumbbell flyes: 4x10 @ 30 Little over 10k steps today BW holding at 276.2 |
All those moments will be lost in time, like tears in rain.