metaldrummer
Level 6 Valued Member
I've been trying to find an active powerlifting/strength training forum and I stumbled upon this one... I was posting in Raw Forum but the site is effectively inactive. Back in the day I posted in Bodybuilding.com and then at Fortified Iron.
About me: 41 male, started going to the gym again after 7 years off. I've lifted on and off since somewhere in my 20's . At my peak I had a 235 bench, 305 squat and 375 deadlift @ 175lb or so which isn't too crazy but I was happy. Currently I've been training twice a week for now about 6 months have hit 185 x 2 for bench, 265 x 2 for squat and 315 for deadlift.
Currently I'm ramping up to 3 days a week and toying around with some 5/3/1 and Westside ideas.
I'm thinking for the time being I'll do something like this...
Monday: Bench/ME Squat
Wednesday: DE Squat/Accessories
Friday: OHP/Deadlift
I would probably do DE bench Friday, but right now I sort of want to keep OHP a priority and I don't know if it would be a good idea to combine heavy-ish overhead pressing with dynamic benching.
With all of that said, here is my first workout since starting back...
March 16 2023
Dislocates
Bench
Warmed up with bar
85 x 8
105 x 8
115 x 8
OHP
Warmed up with bar
65 x 6
85 x 5
85 x 5
Box Squats
Bar x 8
95 x 6
95 x 6
95 x 6
Assisted Pull-ups
12 Setting x 7
11 Setting x 6
11 Setting x 6
Shrugs
50s x 8
60s x 8
V-Bar Push-downs
8 Setting x 8
9 Setting x 6
11 Setting x 1 lolz
9 Setting x 6
6 Setting x 6 drop set
Supersetted with...
Dumbell Curls
35s x 7
35s x 4 lolz
Biceps were done for at this point from the pull-ups which I'm not used to at all.
Cardio
Recumbent Stationary Bike
10 or so minutes on the 14 setting for resistance.
Burned around 110 calorie and went 2.5 miles or so.
Peak heart rate got up to around 170-174.
Warmed down on the 12 setting.
I also biked a mile both ways to the gym.
Body weight: 158.8 lbs
Total time: About 2 hours
About me: 41 male, started going to the gym again after 7 years off. I've lifted on and off since somewhere in my 20's . At my peak I had a 235 bench, 305 squat and 375 deadlift @ 175lb or so which isn't too crazy but I was happy. Currently I've been training twice a week for now about 6 months have hit 185 x 2 for bench, 265 x 2 for squat and 315 for deadlift.
Currently I'm ramping up to 3 days a week and toying around with some 5/3/1 and Westside ideas.
I'm thinking for the time being I'll do something like this...
Monday: Bench/ME Squat
Wednesday: DE Squat/Accessories
Friday: OHP/Deadlift
I would probably do DE bench Friday, but right now I sort of want to keep OHP a priority and I don't know if it would be a good idea to combine heavy-ish overhead pressing with dynamic benching.
With all of that said, here is my first workout since starting back...
March 16 2023
Dislocates
Bench
Warmed up with bar
85 x 8
105 x 8
115 x 8
OHP
Warmed up with bar
65 x 6
85 x 5
85 x 5
Box Squats
Bar x 8
95 x 6
95 x 6
95 x 6
Assisted Pull-ups
12 Setting x 7
11 Setting x 6
11 Setting x 6
Shrugs
50s x 8
60s x 8
V-Bar Push-downs
8 Setting x 8
9 Setting x 6
11 Setting x 1 lolz
9 Setting x 6
6 Setting x 6 drop set
Supersetted with...
Dumbell Curls
35s x 7
35s x 4 lolz
Biceps were done for at this point from the pull-ups which I'm not used to at all.
Cardio
Recumbent Stationary Bike
10 or so minutes on the 14 setting for resistance.
Burned around 110 calorie and went 2.5 miles or so.
Peak heart rate got up to around 170-174.
Warmed down on the 12 setting.
I also biked a mile both ways to the gym.
Body weight: 158.8 lbs
Total time: About 2 hours