Calgary Barbell Bench, Week 5, Day 2

Long Pause Bench (1+2F, RPE9)

235/4, 240/4, 240/4

   * I thought a 235 long pause would be @ RPE9, but it flew up. I probably could have done 245-250/4 tonight.

Accessory Work: back, triceps, abs

Calgary Barbell Bench, Week 5, Day 1 & Deadlifts

Paused Bench (1x3, RPE8)

245/3. This moved really well, so I added a single at 265. That also moved, but I messed up the bar path for whatever reason.

Paused Bench (7x5, 65%)

185/5, 185/5, 185/5, 185/5, 185/5, 185/5, 185/5

Deadlifts

155/5, 265/4, 335/2, 375/1, 425/1, 455/1, 480/1, 500/2 (2RM)

  * First time pulling 500 for more than one!!

Calgary Barbell Bench, Week 4, Day 4

Touch and Go Bench (4x5, RPE8)

225/5, 230/5, 230/5, 230/5 (felt really strong tonight)

Close Grip Bench (4x10)

135/10, 145/10, 150/10, 150/10

SSB Squats

295/3, 295/3, 305/3, 305/3, 305/3

Plate Loaded Rows & Abs: 4 supersets

Calgary Barbell Bench, Week 4, Day 3

Paused Bench (6x5, 68%)

185/5, 185/5, 185/5, 185/5, 185/5, 185/5

Larsen Press (4x4, RPE8)

205/4, 205/4, 205/4, 210/4

*Various leg machines at this new gym I joined. 

Calgary Barbell Bench, Week 4, Day 2 & New 8RM Deadlift

Long Paused Bench (4x4, RPE8)

worked up to 260/1 tiny pause as a warmup.... I haven't done that much weight in a bit and it moved well.

225/4, 230/4, 230/4, 230/4

Deadlifts

425/8 (8RM)

* I only wanted 5, but the first three reps were easy, so I just kept going. My previous 8RM was 405 & 6RM was 415, so I'll take it!

*Yesterday, I had a back, biceps, triceps, and abs accessory session. 

Calgary Barbell Bench, Week 4, Day 1 & Squat 3RM

Squats

135/5, 225/4, 275/2, 315/2, 345/1, 375/1, 410/3 (3RM)

    * Squats continue to be on fire!

Paused Bench (5x3, 85%)

235/3, 235/3, 235/3, 235/3, 235/3

Paused Bench (3x4, 75%)

205/4, 205/4, 205/4

   * Lots of bench volume, but it felt strong. 

Calgary Barbell Bench, Week 3, Day 4

Touch and Go Bench (4x7, RPE8)

210/7, 210/7, 210/7, 210/7

Close Grip Incline Press (5x6)

155/6, 160/6, 160/6, 160/6, 160/6

Barbell Rows

185/10, 215/6, 215/6, 215/6, 215/6

Deadlifts

155/5, 265/3, 375/1, 405/1 (double overhand, no belt, no chalk- PR)

425/1, 450/1, 465/1 (felt pretty good- the pain is pretty much gone)

Calgary Barbell Bench, Week 3, Day 3 & Squat Rep Maxes

Squats

155/7, 265/4, 315/2, 340/1, 365/1, 385/1

405/3 (3RM), 405/3 (tied 3RM), 315/12 (12RM)

  * Felt really strong tonight. 340, 365, and 385 all flew, so I decided to set a couple of RMs.

Paused Bench (6x3, 75%)

205/3, 205/3, 205/3, 205/3, 205/3, 205/3

Larsen Bench (4x3, RPE8)

205/3, 205/3, 205/3, 205/3

Calgary Barbell Bench, Week 3, Day 2

High Prone Rows: 7 sets

Long Paused Bench (3x3, RPE8)

230/3, 235/3. 235/3 (these felt strong tonight)

Seated Rows: 5 sets

Triceps Pushdowns: 4 sets

Planks: 1:20

Calgary Barbell Bench, Week 3, Day 1

Paused Bench (5x2, 86%)

235/2, 235/2, 235/2, 235/2, 235/2

Paused Bench (2x4, 72%)

200/4, 200/4

SSB Squat

155/5, 205/3, 245/3, 295/3, 335/1, 335/1, 335/1 (no pain)

Deadlifts

155/5, 265/3, 315/1, 375/1 (felt a little on my left side)

Curls: 3 sets

* Based on how squats and deads felt, I am going to bring back squatting next week, but will layoff the deadlifts.

Calgary Barbell Bench, Week 2, Day 4

Touch and Go Bench (3x12, RPE 10)

200/12 (12RM), 200/12 (ties 12RM), 200/10

   * I haven't had any type of bench PR in quite some time... these felt strong today! I was probably good for 14 reps on that first set if that was my goal. 

Close Grip Incline (4x7)

145/7, 145/7, 145/7, 145/7

Barbell Row

155/10, 175/10, 195/8, 215/6, 235/5

Plate Loaded Shoulder Press: 3 sets

Continuing on with Bench portion of Calgary Barbell

Paused Bench (6x4, 73%)

200/4, 200/4, 200/4, 200/4, 200/4, 200/4

Larsen Press (3x4)

190/4, 200/4, 200/4

Back & Curls, various sets

Scrapping Calgary Barbell

Not even two weeks in and I am going to scrap this program. 4 days of deadlifts are just too much for me. I've had this consistent pain on the upper left side of my left leg since I started. With the program calling for so much deadlifting, I don't see how I'd really heal. That said, I do like the bench volume, so I am going to keep running that portion of the program. As for lower body, I am going to take a week off and then go from there.

Tonight's workout:

Deadlifts: 430/3, 430/3, 430/3, 365/5

Long Paused Bench Press: 230/3, 230/3, 230/3, 230/2

Wide Grip Seated Rows: 4x10, 60 seconds rest

Calgary Barbell, Week 2, Day 1

Squats (4x3, 82%)

365/3, 365/3, 365/3, 365/3

Squats (2x5, 70%)

310/5, 310/5

Paused Bench Press (5x3, 82%)

225/3, 225/3, 225/3, 225/3, 225/3

Paused Bench Press (3x5, 70%)

195/5, 195/5, 195/5

Stiff Legged Deads (4x8, 90 seconds rest)

225/8, 225/8, 225/8, 225/8

Side Planks (4x30 seconds/side, 60 seconds rest)

Calgary Barbell, Week 1, Day 4

Last day of week one.. this program is tough.. Deadlifting and benching every day, squatting 3 of the 4 days. Let's see if I hold up.

Two Count Paused Deadlifts (4x4, RPE8)

375/4, 385/4, 385/4, 375/4... these were probably RPE9

Touch and Go Bench (3x6, RPE9)

225/5, 215/6, 215/5....definitely RPE10 here, if not worse, since I failed on the 6th rep twice.

Close Grip Incline Press (4x8)

155/8, 145/8 145/8, 145/8

One Arm DB Rows (6x10, 60 seconds rest)

40's/10, 40's/10, 45's/10, 45's/10, 60's/10, 60's/10

* I am spent after this week. Not sure if it's because I went so hard right after a 2.5 week break or because it's too rough of a program for this old body... next week should tell me a lot. 

Calgary Barbell, Week 1, Day 3

2 Count Pause Squat (4x4, RPE8)

315/4, 315/4, 315/4, 315/4

Pause Bench (6x5, 70%)

195/5, 195/5, 195/5, 195/5, 195/5, 195/5

Larsen Bench (touch and go)

185/5, 185/5, 185/5, 185/5

Deadlifts (2x5, 65%)

340/5, 340/5

Lat PDs (4x10, 90 seconds rest)

Calgary Barbell, Week 1, Day 2

Comp. Deadlift (3x3, 80%)

420/3, 420/3, 420/3

Comp. Deadlift (2x5, 68%)

355/5, 355/5

2 Count Paused Bench Press (3x4, RPE8)

210/4, 225/4, 225/4

Squats (2x5, 65%)

290/5, 290/5

Wide Grip Seated Rows (mimic bench press movement)

4x10

Calgary Barbell 8 Week Program, Week 1, Day 1

Happy New Year!

I'm going to run the 8 week Calgary Barbell program to start off the year.

Week 1, Day 1

Squats (3x3, 80%)

355/3, 355/3, 355/3

Squats (2x5, 68%)

305/5, 305/5

Paused Bench (4x3, 80%)

220/3, 220/3, 220/3, 220/3

Paused Bench (2x5, 68%)

185/5, 185/5

Stiff Legged Deads (4x9, RPE8)

275/9, 275/9, 255/9, 255/9

Side Planks

30 seconds/side x 3

* I haven't lifted in 16 days.  That said, the weights moved pretty well, though I was pretty spent by the end of the workout.