Metaldrummer's Journal

[metaldrummer]

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

 

[metaldrummer]

As a contrast (hopefully lol), here's my last two sessions...

September 11th 2023

Dislocates

Bench

Bar x 8
75 x 6
105 x 5
135 x 5
165 x 3
185 x 2
165 x 3 (This set was technically after floor partials.)

Floor Press Partials off Pin

195 x 3
195 x 3

Box Squats
(Loose belt, full pause unless noted.)

75 x 7
105 x 5
135 x 5
175 x 3
205 x 3
225 x 3 (Tight belt)
245 x 3 (Tight belt, slight pause.)
265 x 1 (Tight belt, TNG. Felt like I had pretty good speed on this rep.)
265 x 1 (Tight belt, TNG. Slight form break. I think I didn't have the bar positioned quite right.)
205 x 5 (Loose belt, full pause.)

More dislocates

I'm fairly ok with how this workout went. Back has been bothering me but it feels more or less ok so far today. I'm thinking of maybe trying to do a 3 day split and shorter sessions if I can get the rest of my life in order. We'll see how it goes.

Body weight: 160.6 lbs

Total time: About 1 hr 30 mins

September 13 2023

Dislocates

DE Box Squats
(Low box)

75 x 6
105 x 5
135 x 5
175 x 3
205 x 3
205 x 3
205 x 3
185 x 3
185 x 3
185 x 3
135 x 5 (Exaggerated pause)

OHP Bar x 8
BB Curl x 8

Pull-ups

BW x 5
BW x 4 + 1
Assisted 8 Setting x 3

More dislocates

Planning on doing a 3 day split. Sort of brainstorming about some 5/3/1 and Westside principles, but for right now I'll probably do something like this and maybe refine it later. As it is I'm pretty sure I'd benefit in just getting to the gym 3 days a week regardless. lol

Monday: Bench/ME Squat

Wednesday: DE Squat/Accessories

Friday: OHP/Deadlift

I would do a dynamic effort bench Friday, but I currently want to make OHP a priority and I'm not sure if it would make sense to do both if I want to go heavy-ish with OHP.

Body weight: 160.2 lbs

Total time: About 1 hr

 

[metaldrummer]

September 15th 2023

Dislocates

OHP

Bar x 8
75 x 6
105 x 3
115 x 3
125 x 2 (Current 2rm)
135 x 0 (Not happening)
115 x 2 (This was supposed to be 3.

)
105 x 5

Deadlifts

135 x 5 (Snatch grip)
185 x 4 (Snatch grip)
225 x 3 (Reg. double overhand)
255 x 0, x 0 (Grip's still failing after I'm breaking off the floor here.

)
275 x 1 left over/right under, x 1 right over/left under
295 x 1 left over/right under
315 x 1 right over/left under (Current 1rm)
245 x 1, x 1 (Reg. double overhand. This is about my current limit for double overhand I guess because my grip still wants to start failing around lockout.)
225 x 3 + 1 (Reg. double overhand)
135 x 5 (Snatch grip)

DB Cheat Curls

50 x 4 right, x 3 + 1 left
45 x 6 right, x 4 + 2 left

Reg. DB Curls

40's x 4 + 1
35's x 2 (Negative on last rep. This was about bicep failure at this point. lol)

DB Shrugs

65's x 10
65's x 10

Farmer's Walk
(Pinching 35lb bumper plates)

Across the gym and back. lol

More dislocates

This is my third workout this week, so I was able to stay on schedule. I guess it was an ok workout since I hit my current 2rm for OHP and my current 1rm for deadlift which I missed last time, but I did miss a rep on my OHP and my grip issues are still pissing me off for deads. I pulled 315 just fine with mixed grip, but for the life of me I can't seem to pull much of anything double overhand. Maybe I should just use mix grip for everything, but for whatever reason I would really like to increase my grip strength a bit.

Body weight: 160 lbs

Total time: About 1 hr 50 mins

 

[metaldrummer]

September 18th 2023

Dislocates

Bench

Bar x 8
75 x 6
105 x 5
125 x 4
155 x 3
175 x 2
195 x 0 (Real close, just need to work on explosiveness off the chest I think.)

Pin Press from Chest

185 x 1
185 x 1 (Slow negative down)
165 x 3

Box Squats
(TNG from around 225)

75 x 7
105 x 5
135 x 5
175 x 4
205 x 3
225 x 3
235 x 3 (Misloaded. This was supposed to be 255.

)
255 x 2
275 x 1 (Tng. Probably was good for 285 but decided to stop on a strong note.)
205 x 5 (Looser belt, full pause.)

More dislocates

Good session... New squat max, and I'm not far from a 200 bench. I think I will utilize pin presses for bench, especially from the chest because that's where I'm weakest at. I might be wise to do a deload next week and then maybe start an actual program for some of my lifts, or I might just deload for the rest of this week, I'm not sure. Currently my left shoulder is feeling a bit strained. Oddly nothing else is really bothering me, but I'm sure my shoulders would benefit from a bit of a rest right now.

Current Maxes

Bench: 185 x 2
Squat: 275
Deadlift: 315
OHP: 125 x 2

Body weight: 160.2 lbs

Total time: About 1 hr 30 mins

 

[metaldrummer]

September 20th 2023 DE Box Squats (Full pause, focus on speed with a little over a minute rest between sets.) 75 x 6 105 x5 135 x 5 175 x 3 205 x 3 225 x 3 (Too slow) 195 x 3 195 x 3 195 x 3 195 x 3 195 x 3 195 x 3 185 x 4 This was actually an increase in volume from my previous DE squat day although I had to drop the weight a little bit to make sure my reps were more explosive. OHP and deads will be Friday. Was considering doing some arms, but I decided to wait and save some upper body strength for Friday hopefully. Body weight: 162.2 lbs Total time: About 50 mins

 

[metaldrummer]

September 22nd 2023

Dislocates

OHP

Bar x 8
65 x 5
95 x 4
115 x 2
130 x 1 (Current 1rm)
115 x 3
115 x 3
115 x 3

Deadlifts

135 x 5 (Double overhand)
185 x 4 (Double overhand)
225 x 3 (Double overhand)
255 x 1 (Double overhand. Grips's still failing at around lockout.

)
245 x 1 (Double overhand. Barely.)
275 x 3 (Left over, right under.)
295 x 2 (Right over, left under.)
315 x 1 (Right over, left under.)
225 x 4 (Double overhand)

DB Rows

75 x 6
70 x 6

Pull-ups

BW x 4 1/2
BW x 4 + 2

DB Cheat Curls

45 lb Bar x 6 (Warmup)
45 x 5 right, x 4 + 1 left

Reg. DB Curls

40's x 5 + 2 (Negative on last rep.)
35's x 4 (Biceps are pretty gassed. lol)

DB Shrugs

65's x 10

More dislocates

Second week training 3 days... Fairly happy with this session. OHP went a lot better than the previous one and I was able to find a new max. Deadlifts went well also, although I'm still fretting about my double overhand grip as usual.

Mental note: Started training again on March 16th, so I've been at it a little over 6 months now. I'm probably due for some progress pics even tho I'm mostly training for strength. No one's gonna see them here tho, unless maybe I shave all of my body hair.

Body weight: 161.8 lbs

Total time: About 1 hr 50 mins

 

[metaldrummer]

September 25th 2023

Dislocates

Bench

Bar x 8
75 x 7
105 x 2
135 x 4
165 x 3
185 x 2 (Barely locked the second rep out. Felt like about 4 seconds. lol)

Pin Press from Chest

195 x 0 (Yeah that ain't happenin today.)
165 x 3
165 x 3

Floor Skull Crushers with EZ Bar

65 x 4
65 x 4
65 x 4

DB Tricep Extensions

35 x 3, x 3 (A bit too heavy still I guess. lol)
30 x 10, x 7 + 2 + 1 (Left side was crapping out today for some reason.)

Box Squats
(Tight belt, TNG from about 225.)

75 x 7
105 x 5
135 x 5
175 x 3
205 x 3
225 x 3
255 x 2
280 x 1 (Current 1rm by 5lbs. lol)
255 x 3 (Current 3rm by 10lbs.)
205 x 5 (Loose belt, full pause.)

More dislocates
Ok session I guess considering that I didn't feel fully recovered from Friday. Squats went ok... 280 felt pretty heavy unracking, but strangely enough it felt like I had OK speed from the bottom which is a good sign. I probably had at least another 5lbs which would put me about 20lbs away from my all time max with good depth, and at a lighter bodyweight.

Body weight: 161.4 lbs

Total time: About 1 hr 50 mins

 

[metaldrummer]

September 29th 2023

Dislocates

OHP

Bar x 8
65 x 6
95 x 4
115 x 3
125 x 2
115 x 3
115 x 3

Box Squats
(Full pause/sit on box except for warm up sets.)

75 x 7
105 x 5
135 x 5
175 x 3 (Full pause from here.)
205 x 3
225 x 3
245 x 3
225 x 3

Deadlifts

185 x 4 (Snatch grip)
225 x 3 (Reg. Double overhand)
245 x 1 (Reg. Double overhand)
255 x 1 (Reg. Double overhand)
275 x 2 (Left over, right under)
295 x 1, x 1 (Right over, left under)
275 x 2 (Left over, right under)
225 x 4 (Reg. Double overhand)

Pull-ups

BW x 4
BW x 4 + 1

DB Cheat Curls

50 x 4 right, x 3 + 1 left

Reg. DB Curls

40's x 6
35's x 6

DB Shrugs

70's x 10 (Most I've used for this so far.)
70'x x 8

More dislocates

Missed Wednesday because I got a bit of a cold so I had to combine squats and deads.

Body weight: 162 lbs

Total time: About 2 hrs

 

[T_M]

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

I remember you from Fortified Iron back in the day.

There were some interesting characters on that forum...Judas stands out as one.

Glad to see you're still training. I used to keep a log here a couple of years ago but stopped for no particular reason. I still browse from time to time.

Keep up the good work!

 

[metaldrummer]

October 2nd 2023

Dislocates

Bench

Bar x 8
75 x 7
105 x 5
135 x 5
165 x 3
185 x 2 (This moved a lot better than last week. Probably could've gotten a 3rd rep but I didn't want to grind it.)
195 x 1 (Current 1rm finally... I probably had another 5lbs but I'm definitely happy to finally get this.)

Pin Press from Chest

185 x 2
185 x 1
165 x 4 (Current 4rm for this exercise.)

Floor Skull Crushers with EZ Bar

65 x 6 (Current 6rm)
65 x 4
55 x 5 + 4 close grip presses

DB Tricep Extensions

30 x 9 right, x 5 + 4 left lol
25 x 10 right, x 7 + 3 left (About all my triceps got. lol)

Box Squats
(Tight belt, TNG from about 205 unless noted.)

75 x 7
105 x 5
135 x 5
175 x 4
205 x 3
235 x 3
260 x 2 (This was only going to be one rep but it felt fairly easy.)
285 x 1 (Current 1rm by 5lbs again. lol)
245 x 3 (Paused)
205 x 6 (Loose belt, paused.)

More dislocates

Definitely happy with this session for once lol. Two new current PR's and I hammered my triceps pretty good after bench work. Definitely going to keep squatting twice a week and keep doing some assistance exercises after bench.

Body weight: 162.2 lbs

Total time: About 1 hr 45 mins

 

[metaldrummer]

I remember you from Fortified Iron back in the day.

There were some interesting characters on that forum...Judas stands out as one.

Glad to see you're still training. I used to keep a log here a couple of years ago but stopped for no particular reason. I still browse from time to time.

Keep up the good work!

Hey! Small internet world I guess.

Yeah I remember your username although it's been a while since FI. I remember Judas, Hadi, Ginger, etc., the later whom I actually had a long distance thing with for a couple years. lol Then after that I was on Pendlay but that imploded with the wierd MDUSA drama. Since then I went to the Raw Powerlifting forum in 2015 I guess but then I quit lifting for like 7 years. lol I came back to the RAW forum after I started lifting again half a year ago, but it's effectively dead there now so I 'm posting here as well.

 

[metaldrummer]

October 4th 2023

DE Box Squats
(Full pause, focus on speed.)

75 x 7
105 x 5
135 x 5
175 x 3
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
195 x 3
195 x 3
195 x 3
135 x 4
135 x 3 (Testing out lower depth.)

Dislocates

I think I might be cutting depth on squats a bit with what I've been using for my setup, which is a low pylometric box with a 15lb bumper plate. I think I need to start using a 10lb bumper plate instead. It's only a matter of inches but I think I'm going to notice it a bit. Oh well, better I correct it now than down the road.

Body weight: 163.4 lbs

Total time: About 40 mins

 

[metaldrummer]

October 6th 2023

Dislocates

OHP

Bar x 8
75 x 6
95 x 4
115 x 3

Seated DB Shoulder Press

60's x 2 (2 rm technically. Wasn't sure where I was on this exercise. lol)
55's x 4
55's x 3 (Blah)

Deadlifts

135 x 5 (Snatch grip)
185 x 4 (Snatch grip)
225 x 3 (Reg. double overhand)
245 x 1 1/2 (Reg. double overhand. Started losing grip on second rep.)
245 x 1 (Reg. double overhand)
265 x 1 (Left over, right under)
285 x 1 (Right over, left under)
310 x 1 (Right over, left under)
325 x 0 (Right over, left under. Got to about knee level but didn't quite have it.)
275 x 2 (Left over, right under)
225 x 2 + 1 (Reg. double overhand. Grip was shot at this point.)
135 x 5 (Snatch grip)

Pull-ups

Bw x 4
Bw x 3 + 2

DB Rows

70 x 6
70 x 6

DB Cheat Curls

45 x 7 right, x 5 + 2 left

Reg. DB Curls

40's x 6
35's x 5 (Strict)

DB Shrugs

70's x 10
60's x 10

More dislocates

Sorta all over the place this session. I wanted to try DB shoulder press which is not something I usually do. Deads were meh. I'm not too far away from 325 tho.

Body weight: 162.2 lbs

Total time: About 2 hrs

 

[metaldrummer]

October 9th 2023

Dislocates and foam rolling back/hams

Bench

Bar x 8
75 x 6
105 x 5
135 x 5
165 x 3
185 x 2
195 x 1

Pin Press from Chest

185 x 2
175 x 2 + 1

Skullcrushers

75 x 6
75 x 7

DB Tricep Extensions

35 x 5 right, x 3 + 2 left
30 x 10 right, x 5 + 4 + 1 (Seems like my left side still goes out before my right. I guess it's probably normal when getting to failure.)

Box Squats
(Tng from about 225.)

75 x 7
105 x 5
135 x 5
175 x 3
205 x 3
225 x 3
250 x 2
270 x 1 (TNG. I think this was pretty good depth wise tho.)
280 x 1 (Might have been a tad high, I'm not really sure.)
225 x 3 (Full pause)
205 x 5 (Full pause)

More dislocates and foam rolling back/hams

Another day in paradise. Apparently I was actually using around 75lbs for skullcrushers because I weighed the bar and I think it's 25lbs not 15lbs. Squats went ok but I can definitely feel the difference with dropping a few more inches at the bottom. Fortunately I was able to hit 270 with what I think was good depth, so I should be fine as long as I keep focusing on depth and backing off the weight a little if I need to. Wednesday should be a good day to iron out depth issues more with some DE paused box squats. Also, I'm considering adding an "amrap" set at the end of bench.

Body weight: 163.6 lbs (Weighed after I started rehydrating.)

Total time: About 1 hr 50 mins

 

[metaldrummer]

October 11th 2023 DE Box Squats (Full pause, focus on speed. Looser belt unless noted.) 75 x 7 105 x 5 135 x 5 175 x 3 205 x 3 205 x 3 205 x 3 185 x 3 185 x 3 195 x 3 (Tight belt) 195 x 3 (Tight belt) 195 x 3 (Tight belt) 135 x 5 (Looser belt, exaggerated pause.) Dislocates Still messing around with depth... I think even using the 10lb bumper plate on the low box might be too high for TNG squats. I think it's about right for fully sitting and breaking posterior, but I may try to start using just the low box with no plate as a guide for TNG. I'm also trying bringing my stance in a bit so it's easier to break parallel. Body weight: 163.2 lbs Total time: About 40 mins

 

[metaldrummer]

October 13th 2023

Dislocates

OHP

Bar x 8
75 x 6
105 x 3
120 x 2
135 x 0 (Almost. Got about halfway.)
115 x 3 1/2 (fudge lol.)
105 x 6 (Current 6rm)

Deadlifts

135 x 5 (Snatch grip)
185 x 4 (Snatch grip)
225 x 3 (Reg. d/o)
255 x 1/2 + 1 (Reg d/o. Losing grip as usual, so I did another rep with left over, right under.)
280 x 2 (Left over, right under.)
305 x 1 (Right over, left under.)
325 x 1 (Right over, left under. Holy hitch batman.)
275 x 3 (Left over, right under.)
225 x 6 (Right over, left under. Current 6rm.)
135 x 5 (Snatch grip)

Pull-ups

Bw x 4 + 1

DB Rows

75 x 5
70 x 6

DB Cheat Curls

50 x 5 right, x 4 + 1 left

Reg. DB Curls

45's x 2 (Too much after cheat curls and everything else. lol)
40's x 4 + 1 with negative

DB Shrugs

70's x 10
60's x 10

More dislocates

Put in work son. I'm counting 325 dead for now but it wouldn't have passed IPF standards.

135 was real close for OHP but I got stuck about halfway. Oh well, not fretting too much because overall I feel like I'm still making progress.

Body weight: 161.8 lbs

Total time: About 1 hr 45 mins

 

[metaldrummer]

October 16th 2023

Dislocates

Bench

Bar x 8
75 x 7
105 x 5
135 x 5
165 x 3
185 x 2

Pin Press from Chest

205 x 0 (Not yet.)
185 x 1
175 x 2 + 1? (I can't remember what I did here. lol)

Reg. Bench

135 x 6

Skull Crushers with EZ Bar

85 x 6 (Current 6rm)
85 x 6

DB Tricep Extensions

35 x 5, x 5
30 x 10, x 8 + 2

Box Squats
(Low box for depth gauge.)

Bar x 8
75 x 6
105 x 5
135 x 5
175 x 3
205 x 3
225 x 3
250 x 2
265 x 1 (Forgot to tighten my belt. Good depth tho.)
280 x 0 (f***. First time I've failed squats since I started working out again 7 months ago. I know Joel the Savage will be happy about this tho since I know he's watching closely. )
205 x 5
135 x 6?

More dislocates

Feeling pretty beat up today. I probably shouldn't have maxed out on squats especially since I didn't sleep well at all, but I got stubborn to see how my depth issues played out. As I thought, I'm definitely feeling a difference sinking it the extra few inches. 265 was good depth wise tho, so fortunately I'm not that far away from what my max was with a questionable depth. Probably going to back off the weight a bit until I can get comfortable hitting lower depth tho.

Body weight: 162.4 lbs

Total time: About 1 hr 45 mins

 

[metaldrummer]

Today was supposed to be DE Squat day but I slept all day instead. Might take the rest of the week off, not sure.

 

[metaldrummer]

I'm definitely losing my sanity not working out. I'm thinking I'll be going back Wednesday.

 

[metaldrummer]

October 27th 2023

Dislocates

Bench

Bar x 8
75 x 7
105 x 5
135 x 5
165 x 3
185 x 2


OHP

Bar x 8
75 x 6
95 x 4
115 x 3
125 x 1
105 x 6


Leg Extensions

85 x 8
85 x 8
85 x 8

Squats
(Low box for depth gauge.)

75 x 7
105 x 5
135 x 5
175 x 3
205 x 3
225 x 3
250 x 1
265 x 1
205 x 5
135 x 5 (Paused at bottom, loose belt.)

Pull-ups

Bw x 4 + 1 (Apparently I still suck at pull-ups.)

DB Cheat Curls

Bar x 8 (Warmup)
45 x 5 right, x 4 + 1 left

Reg. DB Curls

40's x 5
35's x 7

DB Tricep Extensions

30 x 10 right, x 10 left

Hamstring Curls using Leg Extension Machine

85 x 8
115 x 4 (Just seeing how this feels on my knees.)

More dislocates

First day back after my 10 day deload in which I did literally nothing lol. I decided to split bench and OHP. I was hoping maybe things would feel "better" but everything felt pretty much the same, and squats felt fkn heavy. Tbph joints still feel more or less beat up even after 10 days off, so I sort of feel like the deload was a bit of a waste. I know it was probably good for the CNS tho. Currently the knee isn't bothering me too much so maybe that's all I can hope for.

Body weight: 162.6 lbs

Total time: About 1 hr 50 mins