Day 10
Bench press (all reps paused)
67.5kg x 5
75kg x 3
85kg x 1
Shoulder press
30kg x 10 x 5
Superset with chin ups
BW x 10 x 5
Giant set:
Tricep pushdown
Barbell curl
Face pulls
3 x 10
Day 10
Bench press (all reps paused)
67.5kg x 5
75kg x 3
85kg x 1
Shoulder press
30kg x 10 x 5
Superset with chin ups
BW x 10 x 5
Giant set:
Tricep pushdown
Barbell curl
Face pulls
3 x 10
Day 11
Squat
75kg x 5
85kg x 3
95kg x 1
Sumo deadlift
70kg x 10 x 5
Hanging leg raise
BW x 10 x 3
Day 12
OHP
45kg x 5
50kg x 3
57.5kg x 1
Bench press
45kg x 10 x 5
Superset with dumbbell row
30kg x 10 x 5
Giant set:
Tricep pushdown
Bicep curl
Face pull
3 x 10
Deload week this week, so not worth logging but been a good deload to work on forms especially in squat!
Let’s go, cycle 2 of boring but big training maxes are:
Squat - 105kg
Bench - 92.5kg
Ohp - 60kg
Deadlift - 160kg
Cycle 2 day 1
Sumo deadlift
105kg x 5
120kg x 5
135kg x 5
(Did film the 135kg set but phone fell over so no point posting!)
Squats
60kg x 10 x 5
Hanging leg raise
BW x 10 x 3
Cycle 2 day 2
Bench press
60kg x 5
70kg x 5
77.5kg x 5
OHP
35kg x 10 x 5
Superset with chin ups
BW x 10 x 5
Giant set
Bicep curl
Pushdown
Facepulls
Cycle 2 day 3
Squats
67.5kg x 5
77.5kg x 5
90kg x 5
Sumo BBB
Hanging leg raises
Day 4
OHP
40kg x 5
45kg x 5
50kg x 6
Bench BBB
Giant sets
Cycle 2 Day 5
Sumo deadlift
115kg x 3
130kg x 3
145kg x 3
Squats
60kg x 10 x 5
Hanging leg raises
BW x 10 x 3
Cycle 2 Day 6
Bench
65kg x 3
75 x 3
82.5kg x 3
OHP
35kg x 10 x 5
Superset with pull-ups
BW x 10 x 4
Chin-ups
BE x 10 x 1
Giant set:
Pushdowns
Bicep curl
Face pulls
Cycle 2 day 7
Squats
72.5kg x 3
85kg x 3
95kg x 3
Sumo deadlift
85kg x 10 x 5
Hanging leg raise
BW x 10 x 3
Cycle 2 Day 8
OHP
42.5kg x 3
47.5kg x 3
55kg x 3
Bench press
55kg x 10 x 5
Superset dummbell rows
32kg x 10 x 5
Giant set:
Barbell curls
Pushdowns
Facepulls
3 x 10
Cycle 2 Day 9
Sumo deadlift
120kg x 5
135kg x 3
152.5kg x 1
Squats
60kg x 10 x 5
Hanging leg raise
BW x 10 x3
Cycle 2 Day 10
Bench press
70kg x 5
77.5kg x 3
90kg x 1
OHP
35kg x 10 x 5
Superset with pull-ups
BW x 10 x 5
Cycle 2 Day 11
Squats
72.5kg x 5
90kg x 3
100kg x 1 x 8
Ended up doing 8 singles, reps were smooth fast and paused
Sumo deadlift
85kg x 10 x 5
Hanging leg raise
BW x 10 x 3
Cycle 2 day 12
OHP
45kg x 5
50kg x 3
57.5kg x 1
Bench press
55kg x 10 x 5
Superset with dumbbell rows
32kg x 10 x 5
Giant set:
Barbells curl
Pushdowns
Face pulls
Deload week so no point logging so what I will be doing instead is setting out a few goals that I want to achieve in the gym this year:
Training maxes for 3rd and final cycle of BBB:
Sumo deadlift - 190kg
Squat - 115kg
Bench press - 100kg
OHP - 60kg
Cycle 3 Day 1
Sumo deadlift
125kg x 5
145kg x 5
162.5kg x 5 (beltless PR)
Squat
60kg x 10 x 1
70kg x 10 x 4
Hanging leg raise
BW x 10 x 3
I can honestly say I find the 5’s week harder than any of the other weeks especially with new training maxes and increasing the weight on the BBB sets!
It takes a week to get used to the intensity