T Nation

Basic Transformation Journal


#21

Cycle 3 Week 1 Day 4

Squat

Warmup

Main sets
80kg x 5
90kg x 5
105kg x 15 (231lb) [97,5kg x 15 (214lb)]

Assistance:

5 sets of
squats 80kg x 8 (176lb) [75kg x 8 (165lb)]

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Cycle 3 Week 2 Day 1

Military Press

Warmup

Main sets
45kg x 3
52,5kg x 3
57,5kg x 6 (126lb) [57,5kg x 3 (126lb)]

Assistance:

Seated dumbbell press
15/15/15 reps


#22

Cycle 3 Week 2 Day 2

Deadlift

Warmup

Main sets
107,5kg x 3
125kg x 3
140kg x 10 (308lb) [135kg x 10 (297lb)]

Assistance:

8 sets of
deadlifts at two-minute mark
140kg x 3 (308lb) [135kg x 3 (297lb)]


#23

Cycle 3 Week 2 Day 3

Bench Press

Warmup

Main sets
67,5kg x 3
75kg x 3
85kg x 10 (187lb) [82,5kg x 10 (180lb)]

Assistance:

5 sets of
narrow grip bench press
60kg x 10 (132lb) [57,5kg x 10 (125lb)]

3 sets of
seated dumbbells press
9,5kg x 15


#24

Cycle 3 Week 2 Day 4

Squat

Warmup

Main sets
85kg x 3
97,5kg x 3
110kg x 12 (242lb)* [102,5kg x 13 (224lb)]

Assistance:

8 sets of
squats at two minutes mark
110kg x 3 (242lb)


  • I was squatting 110kg on THREE reps in April as my (3 rep) max… :smiley:

#25

Cycle 3 Week 3 Day 1

Military Press

Warmup

Main sets
47,5kg x 5
55kg x 3
62,5kg x 3 (138lb) [60kg x 4 (132lb)]

Assistance:

5 sets of
Military press at two minutes mark
40kg x 8 (88lb)

3 sets of
seated dumbbells press
9kg x 15