Cycle 20, Week 3, Day 4 - Overhead Press [Rep maxes, TM for Reps]
** Warm Up**
agile 8, jumping jacks, band face pulls/pull a-parts
Overhead Press - [TM 135]
55x5, 70x5, 80x3
100x5
115x3
130x7
135x6 [tie PR]
Superset w/ Press
Face Pulls
Assistance
Dips: 3x20
T-Bar: 3x15
DB Hammer Curls: 3x15
DB Shrugs: 3x20
Notes
This closes out the final session of this cycle. I’m feeling nice and recovered. Bar speed has been great and I’m ready to begin the final two cycles of the 28 weeks!
Cycle 21, Week 1, Day 1 - Back Squat [Rep Maxes, Jokers]
Warm Up
agile 8, tuck jumps
Back Squat - [TM 285]
115x5, 135x5, 165x3
185x5
215x5
240x14 [PR]
260x5 [Joker]
280x3 [Joker]
300x1 [PR, Joker]
300x1 [Joker]
Superset w/ Squat
Box jumps
Assistance
Paused Front Squat: 5x5
Ab Wheel: 5x15
Conditioning [PM]
Cycling, 60:00
Notes
Awesome session. I’ve cut back on the running and have instead been doing a lot of cycling the past couple weeks. I haven’t been logging the cycling, but I’ve rode about 100-130 miles the past couple weeks. All at an easy pace. Anyway, the legs have been feeling great and it was nice to squat 300lbs for a couple easy singles.
.
Cycle 21, Week 1, Day 2 - Bench Press [Rep maxes, Jokers]
Warm Up
agile 8
Bench Press - [240 TM]
95x5, 115x5, 135x5 (oops)
155x5
185x5
205x10 [capped]
225x5 [Joker, paused]
240x3 [Joker, paused]
255x1 [Joker, paused]
Superset w/ Bench
band pull-aparts
Assistance
Cable Row: 3x12-15
Tri Extensions: 3x15
Curls: 3x15
DB Shrugs: 3x20
Conditioning
Treadmill: 30:00, 2 miles, 10% incline
Notes
Worked on paused reps during the joker sets. Everything moved well.
Haven’t read the whole log but the pictures from the first to the most recent show amazing change. You look a shit ton better/healthier, great work.
Thanks for the kind words, @heretolog. I wouldn’t go back and read through the log either. The day-to-day training is simple and nothing revolutionary, but the consistency does bring exciting results.
.
Cycle 21, Week 1, Day 3 - Deadlift [Rep maxes, Jokers]
Warm Up
agile 8, jumping jacks, tuck jumps
Deadlift - [375 TM]
145x5, 185x5, 225x3
245x5
275x5
315x10 [capped]
335x5 [Joker]
355x3 [Joker]
380x1 [PR, Joker]
Superset w/ Deadlift
Standing long jumps
Assistance
Hanging Leg Raise: 3x15
Back Raise: 3x15
Conditioning
Hill Sprints – 12x~40yards
Notes
All reps were dead stop. 380lbs is a new 1RM PR.
Had the day off work, so hill sprints were directly after lifting.
.
Cycle 21, Week 3, Day 4 - Overhead Press [Rep maxes, Jokers]
Warm Up
agile 8, jumping jacks
Overhead Press - [TM 140]
55x5, 65x5, 80x3
90x5
105x5
120x10 [capped]
130x5 [Joker]
140x3 [Joker]
155x1 [Joker]
Superset w/ Press
Face Pulls – many
Chins: 15, 12, 10
Assistance
Dips: 20, 15, 15 [50 total]
Cable Row: 3x15
BB Curls: 3x10
DB Shrugs: 3x20
Conditioning
Treadmill: 30:00, 2 miles, 10-12% incline
Notes
Great session. Bar speed great throughout. The 155lb press flew up. Hoping for a bodyweight press by the end of the 28 Weeks…
Cycle 21, Week 2, Day 1 - Back Squat [Rep Maxes, Jokers]
Warm Up
agile 8, tuck jumps
Back Squat - [TM 285]
135x5, 155x5, 175x3
205x3
230x3
255x11 [Rep PR]
275x3 [Joker]
290x3 [Rep PR, Joker]
300x2 [Rep PR, Joker]
Superset w/ Squat
Box jumps
Assistance
Back Raise: 4x15
Ab Wheel: 4x15
Conditioning [PM]
Hill Sprints: 12 x ~40 yards
Notes
Squats are really feeling great right now. The cycling/hill sprint combo is probably better for overall recovery/strength than distance running and long sprints on the track? Who knows….
Wanted 300lbs for a triple, but the second was a grinder and I didn’t feel like missing.
Cycle 21, Week 2, Day 2 - Bench Press [Rep maxes, Jokers]
Warm Up
agile 8
Bench Press - [240 TM]
95x5, 135x5, 155x3
170x3
195x3
215x9 [capped; ~2 left]
230x3 [Joker, last rep paused]
245x3 [Rep PR, Joker, last rep paused]
255x3 [Joker, Rep PR]
Superset w/ Bench
band pull-aparts
Assistance
Cable Row: 3x12-15
Tri Extensions: 3x15
Curls: 3x15
DB Shrugs: 3x20
Notes
Everything flew up today. Made sure to save a couple reps on the PR set because I was feeling really good and wanted to hit some heavy triples. Grabbed a random guy to spot me on the 255x3 and he commented afterwards something to the effect of, “Holy shit, I was expecting maybe a single, but 3 reps? Holy shit.” Then he just walked away. I’m still not sure if that was a compliment or not.
.
Cycle 21, Week 2, Day 3 - Deadlift [Rep maxes, TM for Reps]
Warm Up
agile 8, jumping jacks, tuck jumps
Deadlift - [375 TM]
145x5, 185x5, 225x3
255x3
290x3
330x8 [dead stop, capped]
355x3 [Joker]
Superset w/ Deadlift
box jumps
Assistance
Deficit Deadlift: 3x5
Hanging Leg Raise: 5x15
Conditioning
Hill Sprints – 12x~40yards
Notes
Only one joker set. It felt heavy, so I shut it down and did some light deficit deads.
Loving the hill sprints!
Cycle 21, Week 2, Day 4 - Overhead Press [Rep maxes, TM for Reps]
Warm Up
agile 8, jumping jacks, band face pulls/pull a-parts
Overhead Press - [TM 140]
55x5, 70x5, 85x3
100x5
115x3
125x10 [PR]
135x3 [Joker]
Superset w/ Press
Inverted Rows – many
Chins: 15, 12, 10
Assistance
1a. Dips: 20, 20, 15 [55 total]
1b. Cable Row: 3x15
2a. BB Curls: 3x12
2b. DB Shrugs: 3x20
Conditioning
Treadmill: 30:00, 2 miles, 10% incline
Notes
Went into this session with the goal is setting a PR on the top set. I had pressed 125x8 and 125x9 three times each, so I really wanted a tenth rep. It took the life out of me and didn’t have much left for jokers, but I walked away happy with the PR.
Finally had some time to type these up. I keep my training log in Excel, so sometimes I get backed up in transferring from Excel to Word…
Cycle 21, Week 3, Day 1 - Back Squat [Rep Maxes, Jokers]
Warm Up
agile 8, tuck jumps
Back Squat - [TM 285]
135x5, 155x5, 185x3
215x5
245x3
275x8 [PR]
300x1 [Joker]
315x1 [PR, Joker]
Superset w/ Squat
Box jumps
Assistance
Paused Front Squat: 5x5
Ab Wheel: 5x15
Conditioning [PM]
Hill Sprints: 12 x ~40 yards
Notes
Squats are feeling great so I’m keeping assistance the same for the next cycle. 315x1 is a PR and felt lighter than expected. I recorded it to make sure I hit depth and it was solid.
.
Cycle 21, Week 3, Day 2 - Bench Press [Rep maxes, Jokers]
Warm Up
agile 8
Bench Press - [240 TM]
95x5, 135x5, 155x3
185x5
205x3
230x5 [capped; ~2 left]
250x1 [paused, Joker]
265x1 [paused, Joker]
280x1 [PR, Joker]
Superset w/ Bench
band pull-aparts
Assistance
Cable Row: 3x12-15
Tri Extensions: 3x15
Curls: 3x15
DB Shrugs: 3x20
Notes
Capped the PR set and worked up in singles. 280lbs is a 5lb PR and came up relatively fast.
.
Cycle 21, Week 3, Day 3 - Deadlift [Rep maxes, TM for Reps]
Warm Up
agile 8, jumping jacks, tuck jumps
Deadlift - [365 TM]
145x5, 185x5, 225x3
275x5
315x3
345x7 [dead stop PR, capped]
365x1 [Joker]
385x1 [PR, Joker]
395x1 [PR, Joker]
Superset w/ Deadlift
standing long jumps
Assistance
Deficit Deadlift: 3x5
Ab Wheel: 5x15
Conditioning [PM]
Hill Sprints – 12x~40yards
Notes
Deadlift is feeling great right now. I was only planning to pull 385 for the PR, but it flew up so I had to go for 395. That came up slower, but was never in doubt. Can’t wait to join the 405 club. It’s still crazy to think that ~10 months ago when I started lifting I pulled 185lbs for 3 reps and it almost crippled me.
Cycle 21, Week 3, Day 4 - Overhead Press [Rep maxes, Jokers]
Warm Up
agile 8, jumping jacks, band face pulls/pull a-parts
Overhead Press - [TM 140]
55x5, 70x5, 85x3
105x5
120x3
135x7
145x1 [Joker]
155x1 [Joker]
165x1 [PR, Joker]
165x1 [Joker]
Superset w/ Press
Inverted Rows – many
Chins: 15, 12, 10
Assistance
1a. Dips: 3x20
1b. Cable Row: 3x15
2a. BB Curls: 3x10
2b. DB Shrugs: 3x20
Notes
I weighed in at exactly 165lbs this morning, so the bodyweight press goal can be scratched off my list. Full disclosure: I’ve been recording the PR attempts this cycle and I totally messed up the angle, so I did it again. Good thing that didn’t happen on deadlift day.
.
Cycle 22, Week 1, Day 1 - Back Squat [Rep Maxes, Jokers]
Warm Up
agile 8, tuck jumps
Back Squat - [TM 295]
135x5, 155x5, 165x3
195x5
225x5
250x12 [PR]
265x5 [Joker]
280x5 [Rep PR, Joker]
300x3 [Rep PR, Joker]
Superset w/ Squat
Box jumps
Assistance
Paused Front Squat: 5x5
Hanging Leg Raise: 5x10
Notes
The final cycle of the 28 Weeks. Looking back at my log it’s ridiculous to see the improvement, and I don’t feel beat up at all. When I started this I thought I’d be nursing a couple injuries by now (I’m fairly injury-prone), but I’m feeling both stronger and healthier. I’ll take it!
.
Cycle 22, Week 1, Day 2 - Bench Press [Rep maxes, Jokers]
Warm Up
agile 8
Bench Press - [245 TM]
95x5, 115x5, 135x3
160x5
285x5
210x10 [capped]
225x5 [Joker]
235x5 [Joker]
245x4 [Joker]
Superset w/ Bench
band pull-aparts
Assistance
Cable Row: 3x12-15
Tri Extensions: 3x15
Curls: 3x15
DB Shrugs: 3x20
Notes
Almost hit five reps with my TM on my third joker set, so I’d say the TM is on point.
The hard work and consistency you have put in is awesome and with the PR’s you have hit recently it seems like it’s all paying off during this cycle!! Keep up the good work!
Cycle 22, Week 1, Day 3 - Deadlift [Rep maxes, Jokers]
Warm Up
agile 8, jumping jacks, tuck jumps
Deadlift - [375 TM]
145x5, 185x5, 225x3
245x5
285x5
320x10 [dead stop rep PR]
345x5 [Joker]
355x5 [Joker]
Superset w/ Deadlift
standing long jumps
Assistance
Deficit Deadlift: 3x5
Ab Wheel: 5x15
Conditioning
Hill Sprints – 12x~40yards
.
Cycle 22, Week 1, Day 4 - Overhead Press [Rep maxes, Jokers]
Warm Up
agile 8, jumping jacks, band face pulls/pull a-parts
Overhead Press - [TM 145]
60x5, 70x5, 80x3
95x5
110x5
125x11 [PR]
135x5 [Joker]
145x3 [Joker]
Superset w/ Press
Inverted Rows – many
Chins: 15, 12, 10
Assistance
1a. Dips: 3x20
1b. Cable Row: 3x15
2a. BB Curls: 3x10
2b. DB Shrugs: 3x20
Notes
Another PR on the press, but again, I didn’t leave much in the tank for jokers. I’ll take press PRs when I can get them though.
Cycle 22, Week 2, Day 1 - Back Squat [Rep Maxes, Jokers]
Warm Up
agile 8, tuck jumps
Back Squat - [TM 295]
135x5, 155x5, 175x3
205x3
235x3
265x11 [PR]
280x3 [Joker]
300x3 [Joker]
Superset w/ Squat
Box jumps
Assistance
Paused Front Squat: 5x5
Hanging Leg Raise: 5x15
Notes
In the homestretch and still feeling good…
Cycle 22, Week 2, Day 2 - Bench Press [Rep maxes, Jokers]
Warm Up
agile 8
Bench Press - [245 TM]
115x5, 135x5, 155x3
175x3
195x3
220x8
235x3 [Joker]
245x3 [Joker]
255x3 [Joker]
Superset w/ Bench
band pull-aparts
Assistance
Cable Row: 3x12-15
Tri Extensions: 3x15
Curls: 3x15
DB Shrugs: 3x20
Conditioning [PM]
5 mile run. Middle 5K in 19:15. Got bored in impromptu picked up the pace. Felt good.
.
Cycle 22, Week 2, Day 3 - Deadlift [Rep maxes, Jokers]
Warm Up
agile 8, jumping jacks, tuck jumps
Deadlift - [375 TM]
145x5, 185x5, 225x3
265x3
305x3
340x8 [dead stop rep PR]
355x3 [Joker]
370x3 [Joker]
Superset w/ Deadlift
tuck jumps
Assistance
Deficit Deadlift: 3x5
Ab Wheel: 5x15
Conditioning [PM]
Hill Sprints – 12x~40yards
.
Cycle 22, Week 2, Day 4 - Overhead Press [Rep maxes, Jokers]
Warm Up
agile 8, jumping jacks, band face pulls/pull a-parts
Overhead Press - [TM 145]
60x5, 70x5, 90x3
100x3
115x3
130x10 [PR]
145x3 [Joker]
Superset w/ Press
Inverted Rows – many
Chins: 15, 12, 10
Assistance
None.
Notes
Skipped assistance to make sure I’m fresh for the final week.
Doing something a little different for the final week. I’m combining Squat/Bench and Deadlift/Press and treating them like meets. I’ll work up as normal and only hit the required 5/3/1 reps, then I’ll have three attempts with each lift and see how it goes. I thought about doing them all on the same day, but not even I’m that stupid, so I’ll split them up and do them on consecutive days. I’ve actually already done the squat/bench, but I’ll keep that to myself until tomorrow’s session.
Cycle 22, Week 3, Day 1 & 2 Combined - Back Squat & Bench [Rep Maxes, Jokers]
Warm Up
agile 8, tuck jumps
Back Squat - [TM 295]
135x5, 155x5, 185x3
255x5
250x3
280x1
300x1 [Joker]
315x1 [Joker]
330x1 [PR, Joker]
340x1 [PR, Joker]
280x5 [capped]
.
Bench – [TM 245]
115x5, 135x5, 155x3
185x5
210x3
235x1
255x1 [Joker]
270x1 [Joker]
285x1 [PR, Joker]
235x5 [capped]
Notes
I basically set up a mock meet with the squat and bench, planning three attempts for each lift. The 330lb squat felt easy, so I added a fourth attempt because it’s my meet and I can do whatever the hell want.
Before beginning the 28 Weeks my 1RM for squat was 300lbs and my bench was 275lbs. The 285lb bench came up fast but I was getting tired and didn’t feel like adding a fourth attempt. Also, I’m now pausing all my one rep max attempts, whereas I used to touch-and-go.
For some reason, I also decided to go back to the 95% set and hit five reps for each lift after maxing out.
.
Cycle 22, Week 3, Day 3 & 4 Combined – Deadlift & Press [Rep maxes, Jokers]
Warm Up
agile 8, jumping jacks, tuck jumps
Deadlift - [375 TM]
145x5, 185x5, 225x3
275x5
315x3
355x1
380x1 [Joker]
405x1 [PR, Joker]
420x1 [PR, Joker]
.
Overhead Press - [TM 145]
60x5, 70x5, 90x3
110x5
125x3
140x1
155x1 [Joker]
170x1 [PR, Joker]
140x5 [capped]
Notes
I didn’t think I had a shot at 420lbs, but it came off the floor with decent speed and I was able to lock it out after what felt like a full 60 second struggle. A look back at the video and it looked much, much quicker than it felt.
The 170lb press was a 5lb PR over the previous cycle and I’m now weighing closer to 170 than 165, so it’s another bodyweight press!
Before beginning the 28 Weeks my 1RM was 355lbs for the deadlift and 160lbs for the press.
That’s all she wrote. The 28 Weeks has come to an end. I set more rep PRs than I care to count and my 1RM went up 65lbs for the deadlift, 40lbs on the squat, and 10lbs on my bench and press.
I did these two “meets” over two consecutive days and was more sore/fatigued than expected. I’ve spent the past two days doing absolutely nothing training-wise and will start back shortly with two cycles of 5s PRO and BBS supplemental as a way to increase volume without the soreness of BBB. The third cycle will be PR sets with either FSL or widowmakers as supplemental.
Cycle 23, Week 1, Day 1 - Back Squat [5 PRO, BBS]
Warm Up
agile 8, tuck jumps
Back Squat - [TM 305]
135x5, 145x5, 175x3
205x5
230x5
260x5
205x5 x 10 sets [13:30 to complete]
Superset w/ Squat
Box jumps
Assistance
Hanging Leg Raise: 3x15
DB Side Bends: 3x20
Back Raise: 3x15
Conditioning
Treadmill: 15:00, 1 mi, 12-14% incline
.
Cycle 23, Week 1, Day 2 - Bench Press [5 PRO, BBS]
Warm Up
agile 8; band pull-aparts
Bench Press - [250 TM]
115x5, 135x5, 145x3
165x5
190x5
215x5 [all reps paused]
165x5 x 10 sets [close grip, all reps paused]
Superset w/ Bench
Chins: 3x5 w/ BW; 3x5 w/ 45 lbs
Machine Row: 7x10
DB Curls: 3x12
Assistance
Tri Extensions: 3x15
DB Shrugs: 3x15
Conditioning [PM]
Treadmill: 30:00, 2 mi, 10%
.
Cycle 23, Week 1, Day 3 - Deadlift [5 PRO, BBS]
Warm Up
agile 8, jumping jacks
Deadlift - [385 TM]
155x5, 185x5, 225x3
250x5
290x5
330x5
250x5 x 10 sets [13:35 to complete]
Superset w/ Deadlift
tuck jumps
Assistance
Ab Wheel: 3x15
Split Squat: 3x12
Back Raise: 3x15
Conditioning
Treadmill: 15:00, 1 mi, 10%
.
Cycle 23, Week 1, Day 4 - Overhead Press [5 PRO, BBS]
Warm Up
agile 8, jumping jacks, band face pulls/pull a-parts
Overhead Press - [TM 150]
60x5, 70x5, 85x3
100x5
115x5
130x5
100x5 x 10 sets
Superset w/ Press
Chins: 5x10, 1x15, 7x5 [100 total, all bw]
Inverted Rows: 3x12
Assistance
Curls: 3x15
Front Raise: 3x15
Notes
I’m doing ‘Boring But Strong’ for the next couple cycles, so I’ll keep the log updates to once/week or so since I’m just putting in the work at this point.
There’s a bench/deadlift meet at my gym on December 10, so I’m planning to give that a go. I won’t be changing my training or anything; just plan to show up and see what happens. It’s my first meet and a year ago I was a tiny distance runner, so I’m going in with no expectations other than manning up and doing it.
Cycle 23, Week 2, Day 1 - Back Squat [5 PRO, BBS]
Back Squat - [TM 305]
135x5, 155x5, 185x3
215x5
245x5
275x5
215x5 x 10 sets
Superset w/ Squat
Box jumps
Assistance
Hanging Leg Raise: 3x15
DB Side Bends: 3x20
Back Raise: 3x15
Cycle 23, Week 2, Day 2 - Bench Press [5 PRO, BBS]
Bench Press - [250 TM]
115x5, 135x5, 155x3
175x5
205x5
225x5 [all reps paused]
175x5 x 10 sets [close grip, all reps paused]
Superset w/ Bench
Chins: 3x5 w/ BW; 3x5 w/ 50 lbs
Machine Row: 7x10
DB Curls: 3x12
Assistance
Tri Extensions: 3x15
DB Shrugs: 3x15
Cycle 23, Week 2, Day 3 - Deadlift [5 PRO, BBS]
Deadlift - [385 TM]
155x5, 195x5, 235x3
275x5
315x5
345x5
275x5 x 10 sets
Superset w/ Deadlift
tuck jumps; standing long jumps
Assistance
Ab Wheel: 3x20
Split Squat: 3x12
Back Raise: 3x15
Cycle 23, Week 2, Day 4 - Overhead Press [5 PRO, BBS]
Overhead Press - [TM 150]
60x5, 75x5, 95x3
105x5
120x5
135x5 [all reps paused]
105x5 x 10 sets [all reps paused]
Superset w/ Press
Chins: 100 total
Inverted Rows: 3x12
Assistance
Curls: 3x15
Front Raise: 3x15
Notes
Still keeping everything nice and boring this cycle. Doing ten supplemental sets really help with practicing setting up correctly for each lift. One of these days I’ll find a hand/bar position for the squat that doesn’t feel like death.
Warm ups have been the usual agile 8 with a couple add-ons based on how I’m feeling.
Conditioning has been usual incline treadmill walks, hill sprints, or 5 mile run. I’m not logging conditioning right now because I’m not really pushing it right now. Again, just putting in the work as the main focus of these next couple cycles is recovery and food. I’m up to 175lbs, so I think I’m on the right track.
Cycle 23, Week 3, Day 1 - Back Squat [5 PRO, BBS]
Back Squat - [TM 305]
135x5, 165x5, 195x3
230x5
260x5
290x5 [Rep PR]
230x5 x 10 sets
Superset w/ Squat
Box jumps
Assistance
Hanging Leg Raise: 3x15
DB Side Bends: 3x20
Back Raise: 3x15
.
Cycle 23, Week 2, Day 2 - Bench Press [5 PRO, BBS]
Bench Press - [250 TM]
115x5, 135x5, 165x3
190x5
215x5
240x5 [all reps paused]
190x5 x 10 sets [close grip, all reps paused]
Superset w/ Bench
Chins: 3x5 w/ BW; Pull-Ups: 3x5 w/ BW
Machine Row: 7x10
DB Curls: 3x12
Assistance
Tri Extensions: 3x15
DB Shrugs: 3x15
.
Cycle 23, Week 2, Day 3 - Deadlift [5 PRO, BBS]
Deadlift - [385 TM]
155x5, 195x5, 235x3
290x5
330x5
365x5
290x5 x 10 sets
Superset w/ Deadlift
standing long jumps
Assistance
Ab Wheel: 3x20
.
Cycle 23, Week 2, Day 4 - Overhead Press [5 PRO, BBS]
Overhead Press - [TM 150]
60x5, 75x5, 95x3
115x5
130x5
145x5 [all reps paused]
115x5 x 10 sets [all reps paused]
Superset w/ Press
Chins: 100 total
Inverted Rows: 3x15
Assistance
Curls: 3x15
Front Raise: 3x15
Notes
First leader cycle complete. Bar speed has been great and bodyweight is continuing to go up. I’ll run this cycle one more time and then move to the anchor cycle of PR sets/FSL.
My log is way behind, so I’ll just quickly update on how the final week of the last cycle went:
Cycle 24, Week 3, Day 1 - Back Squat [5 PRO, BBS]
Back Squat - [TM 315]
135x5, 165x5, 195x3
235x5
270x5
300x5 [Rep PR]
235x5 x 10 sets
Superset w/ Squat
Box jumps
Assistance:
Hanging Leg Raises: 5x15
Back Raises: 5x15
Cycle 24, Week 3, Day 2 - Bench Press [5 PRO, BBS]
Bench Press - [255 TM]
115x5, 135x5, 175x3
195x5
225x5
245x5 [First rep paused]
195x5 x 10 sets [close grip, all reps paused]
Superset w/ Bench
Inverted Rows: 7x15
T-Bar: 5x10
Assistance
Tri Extensions: 3x15
DB Curls: 3x15
DB Shrugs: 3x20
Cycle 24, Week 3, Day 3 - Deadlift [5 PRO, BBS]
Deadlift - [395 TM]
155x5, 195x5, 235x3
295x5
335x5
375x5 [dead stop]
295x5 x 10 sets
Superset w/ Deadlift
bench hurdles
Assistance
Ab Wheel: 3x20
BSS: 3x15
Reverse Hyper: 3x15
Cycle 24, Week 3, Day 4 - Overhead Press [5 PRO, BBS]
Overhead Press - [TM 155]
60x5, 75x5, 95x3
120x5
135x5
150x5
120x5 x 10 sets
Superset w/ Press
Pull-Ups: 100 total
Assistance
Curls: 3x15
Front Raise: 3x15
Notes
Second leader cycle complete. It’s been nice just going in and focusing on bar speed, technique, etc without any PR sets looming, but I’m ready for less volume and more intensity, so bring on the PR sets.
Next cycle will be PR sets followed by either 5x5 FSL or FSL Widowmaker (game time decision based on how I feel after the PR set).
After that, I’ll reset my TMs and focus on the bench/deadlift meet I’m doing on December 10th.
Cycle 25, Week 1, Day 1 - Back Squat [PR Set, 5x5 FSL]
Back Squat - [TM 325]
135x5, 155x5, 195x3
215x5
245x5
275x9 [PR]
215x5x5
Superset w/ Squat
Box jumps
Assistance
Leg Press: 4x10
Ab Wheel: 2x20
Back Raise: 2x15
Conditioning
5 mile trail run
.
Cycle 25, Week 1, Day 2 - Bench Press [PR set, 5x5 FSL]
Bench Press - [260 TM]
115x5, 135x5, 155x3
175x5
200x5
225x7 [First rep paused, capped]
255x1 [Paused, Joker]
175x5x5 [all reps paused for a 2 count on chest]
Superset w/ Bench
Hammer Strength Row: 6x12
Inverted Row: 5x15
Assistance
Dips: 20, 15, 14
DB Curls: 3x15
.
Cycle 25, Week 1, Day 3 - Deadlift [PR Set, 5x5 FSL]
Deadlift - [405 TM]
185x5, 205x5, 245x3
275x5
305x5
345x8 [dead stop PR]
375x1 [Joker]
275x5x5 [deficit]
Superset w/ Deadlift
bench hurdles
Assistance
Ab Wheel: 3x15
BSS: 3x15
Reverse Hyper: 3x15
Conditioning [PM]
5 mile trail run
Notes
After a short break, it’s nice to have PR sets back.
Threw in a couple heavy singles on bench and deadlift day to gauge where I’m at as the bench/deadlift meet is only a month away.
Work/life has been really busy so I’m not able to update my log as often, but I’m still training like a crazy person!
.
Cycle 25, Week 1, Day 4 - Overhead Press [PR Sets, 5x5 FSL]
Overhead Press - [TM 160]
65x5, 75x5, 95x3
105x5
120x5
135x8 [PR]
105x5x5
Superset w/ Press
Pull-Ups: 100 total
Assistance
Curls: 4x12-15
Shrugs: 4x20
Conditioning [PM]
30 minute run
Notes
Press felt great and 135x8 is not only a PR, but I had 1-2 reps left. Reminder to myself: BBS for the press is good stuff.
.
Cycle 25, Week 2, Day 1 - Back Squat [PR Set, 5x5 FSL]
Back Squat - [TM 325]
135x5, 165x5, 195x3
230x3
260x3
290x6 [PR]
230x5x5
Superset w/ Squat
Box jumps
Assistance
Leg Press: 4x10
Ab Wheel: 2x20
Back Raise: 2x15
.
Cycle 25, Week 2, Day 2 - Bench Press [PR set, 5x5 FSL]
Bench Press - [260 TM]
115x5, 135x5, 165x3
185x3
210x3
235x6
265x1 [Paused, Joker]
185x5x5 [all reps paused for a 2 count on chest; good bar speed throughout]
Superset w/ Bench
Hammer Strength Row: 6x12
Inverted Row: 5x15
Assistance
1a. Dips: 20, 20, 15
1b. Shrugs: 3x20
2a. Curls: 3x15
2b. Tri Extensions: 3x15
Conditioning [PM]
Treadmill: 60:00, 4 miles, 10-15% incline
Notes
265x1 with a nice pause came up fairly easy. A little hitch right in the middle, but never in doubt.
I’ve decided to really hit triceps hard on bench day and take it really easy on press day. We’ll see how that goes. In the future, I plan to utilize BBS for press as often as possible and use that day to focus on just the press and back work (I might start to have challenges with myself on how many chins/pullups I can do over the course of the 16 press sets). Bench day will be heavily focused on dips/DB bench/triceps/etc, and easy back work. Just thinking out loud here…
.
Cycle 25, Week 2, Day 3 - Deadlift [PR Set, 5x5 FSL]
Deadlift - [405 TM]
185x5, 225x5, 245x3
285x3
325x5
365x6 [dead stop rep PR]
405x1 [Joker]
285x5x5
Superset w/ Deadlift
tuck jumps
Assistance
Conditioning [PM]
Treadmill: 45:00, 3 miles, 12-15% incline
.
Cycle 25, Week 2, Day 4 - Overhead Press [PR Sets, 5x5 FSL]
Overhead Press - [TM 160]
65x5, 80x5, 95x3
115x3
130x3
145x6 [PR]
115x5x5
Superset w/ Press
Pull-Ups: 100 total
Assistance
Curls: 4x12-15
Shrugs: 4x20
Notes
Another press PR and getting to 100 pull-ups is getting much, much easier.