hardkorebob
Level 2 Valued Member
Im 38 y/o 5'11 225lbs. Been in the gym since 17 y/o. This is my longest time working out consistently since Apr 27,2022 been working out 3-5x a week with a 7 day layoff after 3 months. After reading Beyond Bodybuilding by Pavel, I created this program and I have been succesful thus far. Its simple and when Im done with the next block I will post it up.
I have Practice lifts (2x5 @60%) then Power waves (Squat/Dead/OHP) then Muscle using Mod-DeLorme Protocol. The "x" denotes a wave series and my way of keeping track of it being done using a text editor on my phone at the gym.
Week 1
Mon 9/19
Practice
Dead from rack leg 135x3 185x3 - 205x2x5
OHP 75x3 95x3 - 105x2x5
Power
Squat
135x3 185x3 - 225x3 270x2 300x1 xxxx
BentArm PullOver 20x20 x
Floor StraightArmPullOver 20x20 xxx
Muscle
Superset xxx xx
InlcineBench 80x5 120x5 155x5
Row 80x5 120x5 155x5
Wed 9/21
OHP 75x3 95x3 - 105x2x5
Squat 105x3 135x3 - 190x2x5
xxxx
Dead @ pin2
135x2 185x2 - 235x3 285x2 320x1
SuperSet xxx xx
Incline Bench 80x5x5
ChestSupported Row 80x5x5
Fri 9/23
Squat 95x3x2 145x3x2 - 190x2x5
Dead from floor 95x2x2 - 205x2x5
xxxx
OHP 65x3x3 95x2x3 - 125x2 150x2 170x1
SuperSet xxx xx
Incline Bench 80x5 120x5
Straight Static 80x5
EZ Row wide grip 120x5
Week 2
Progressions
Practice 2x5 > 3x5 : +1 set
Power 4 > 5: +1 series
Muscle 5 > 6: +1 series
Tue 9/27
Dead @ half knee 135x2x3 185x2x3 - 205x3x5
OHP 65x3 75x3 95x3 - 105x3x5
xxxx (Load was increased instead of adding series for volume since I dont want my quads growing)
Squat 135x3 185x3 - 225x3 275x2 315x1
Floor Pullovers 20x20 static bar xxxx
SuperSet xxx xxx
Incline Bench 80x5 120x5 155x5**
EZ Row 80x5 125x5* 155x5
*less plates to manage
** last set of last series was 160 oops... but wasnt a grind
Thu 9/29
OHP 65x3 85x3 95x3x1 - 105x3x5
Squat 105x3 135x2x3 - 205x2x5 (Quads grow fast so keeping sets the same but increased load)
SuperSet
xxx xx
Dead @ pin12
135x3 185x3 - 235x3 285x2 320x1
Incline Bench 80x5 xxx xxx (done w/Deads cuz dude needed rack)
Straight sets
ChestSupported Row 80x5 xxx xxx
Sat 10/1
Dead from floor 135x3x3 - 225x3x5
Squat 135x2x5 - 205x2x5
xxx xx
OHP 65x2x3 95x2x3 - 125x3 150x2 170x1
SuperSet xxx xxx
Incline Bench 80x5 120x5
Row 80x5 120x5
I have Practice lifts (2x5 @60%) then Power waves (Squat/Dead/OHP) then Muscle using Mod-DeLorme Protocol. The "x" denotes a wave series and my way of keeping track of it being done using a text editor on my phone at the gym.
Week 1
Mon 9/19
Practice
Dead from rack leg 135x3 185x3 - 205x2x5
OHP 75x3 95x3 - 105x2x5
Power
Squat
135x3 185x3 - 225x3 270x2 300x1 xxxx
BentArm PullOver 20x20 x
Floor StraightArmPullOver 20x20 xxx
Muscle
Superset xxx xx
InlcineBench 80x5 120x5 155x5
Row 80x5 120x5 155x5
Wed 9/21
OHP 75x3 95x3 - 105x2x5
Squat 105x3 135x3 - 190x2x5
xxxx
Dead @ pin2
135x2 185x2 - 235x3 285x2 320x1
SuperSet xxx xx
Incline Bench 80x5x5
ChestSupported Row 80x5x5
Fri 9/23
Squat 95x3x2 145x3x2 - 190x2x5
Dead from floor 95x2x2 - 205x2x5
xxxx
OHP 65x3x3 95x2x3 - 125x2 150x2 170x1
SuperSet xxx xx
Incline Bench 80x5 120x5
Straight Static 80x5
EZ Row wide grip 120x5
Week 2
Progressions
Practice 2x5 > 3x5 : +1 set
Power 4 > 5: +1 series
Muscle 5 > 6: +1 series
Tue 9/27
Dead @ half knee 135x2x3 185x2x3 - 205x3x5
OHP 65x3 75x3 95x3 - 105x3x5
xxxx (Load was increased instead of adding series for volume since I dont want my quads growing)
Squat 135x3 185x3 - 225x3 275x2 315x1
Floor Pullovers 20x20 static bar xxxx
SuperSet xxx xxx
Incline Bench 80x5 120x5 155x5**
EZ Row 80x5 125x5* 155x5
*less plates to manage
** last set of last series was 160 oops... but wasnt a grind
Thu 9/29
OHP 65x3 85x3 95x3x1 - 105x3x5
Squat 105x3 135x2x3 - 205x2x5 (Quads grow fast so keeping sets the same but increased load)
SuperSet
xxx xx
Dead @ pin12
135x3 185x3 - 235x3 285x2 320x1
Incline Bench 80x5 xxx xxx (done w/Deads cuz dude needed rack)
Straight sets
ChestSupported Row 80x5 xxx xxx
Sat 10/1
Dead from floor 135x3x3 - 225x3x5
Squat 135x2x5 - 205x2x5
xxx xx
OHP 65x2x3 95x2x3 - 125x3 150x2 170x1
SuperSet xxx xxx
Incline Bench 80x5 120x5
Row 80x5 120x5
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