Florelius is Getting Back at It

Cycle 2/Wave 2/Workout A.

28.09.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Squat: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 3 x 35kg.
1 x 3 x 40kg.
1 x 8 x 45kg. (Estimated 1rm = 56,9kg).

DB Reverse Lunges: 3 x 5 pr leg x 10kg pr arm.

Back raises: 3 x 10.

Bent knee leg raises: 10 reps.

Cycle 2/wave 2/Workout B.

Friday 30.09.2016.

Warm up:
A light jog on the threadmill.
Face pulls: 3 x 10.

  • Some stretching,

Bench; tm = 52,5kg.
1 x 5 x 20kg.
1 x 5 x 27,5kg.
1 x 3 x 32,5kg.
1 x 3 x 37,5kg.
1 x 3 x 42,5kg.
1 x 11 x 47,5kg. (Estimated 1rm = 64,8kg).

DB Row (Overhand grip):
1 x 10 x 10kg pr arm.
1 x 10 x 14kg pr arm.
1 x 10 x 20kg pr arm.

DB Press: 3 x 10 x 8kg pr arm.

HS Front Pull Down: 3 x 10.

Cycle 2/Wave 2/Workout C.

Sunday 02.10.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Deadlift (Conventional): tm = 77,5kg.
1 x 5 x 30kg.
1 x 5 x 37,5kg.
1 x 3 x 47,5kg.
1 x 3 x 55kg.
1 x 3 x 62,5kg.
1 x 7 x 70kg. (Estimated 1rm = 86,3kg).

DB Reverse Lunges: 3 x 5 pr leg x 10kg pr arm.

Back raises: 2 x 15.

Crunches: 2 x 15.

Cycle 2/Wave 2/Workout D.

03.10.2016.

Warm up:
Face pulls: 3 x 10.
Band pull a parts: 2 x 10.

Press: tm = 32,5kg.
1 x 5 x 20kg.
1 x 3 x 22,5kg.
1 x 3 x 25kg.
1 x 9 x 30kg. (Estimated 1rm = 38,9kg).

Chin ups (Neutral grip):
1 x 8 x Florelius.
2 x 6 x Florelius.

DB Bench: 3 x 10 x 12kg pr arm.

DB Row (Overhand grip):
1 x 10 x 10kg pr arm.
2 x 10 x 14kg pr arm.

Hammer Curls:
2 x 10 x 8kg pr arm.
1 x 5 x 8kg pr arm.

Tate Press:
1 x 10 x 8kg pr arm.
1 x 10 x 6kg pr arm.
1 x 15 x 6kg pr arm.

Cycle 2/Wave 3/Workout A.

05.10.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Squat: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 5 x 37,5kg.
1 x 3 x 42,5kg.
1 x 6 x 47,5kg. (Estimated 1rm = 56,9kg).

DB Reverse Lunges: 3 x 5 pr leg x 10kg pr arm.

Back raises: 3 x 10.

Crunches: 3 x 10.

Summary for Squat Cycle 2:
Estimated 1rm’s:
Wave 1: 9 x 42,5kg = 55,2kg.
Wave 2: 8 x 45kg = 56,9kg.
Wave 3: 6 x 47,5kg = 56,9kg.
Average estimated 1rm = 56,3kg.¨

Will stick to the same TM next Cycle also.

Possible Template for Cycle 3:

After much thinking I will go for the same template as Cycle 2 With a slight change, I will do Push ups instead of DB Bench and Sit ups instead of Crunches.

Workout A.
Squat: 5/3/1.
DB Reverse Lunges: 3 x 5 pr leg.
Back raises: 3 x 10.
Sit ups: 3 x 10.

Workout B.
Bench: 5/3/1.
DB Row (Overhand grip): 3 x 10.
DB Press: 3 x 10.
Chin ups (Neutral grip): 3 x 6.
Biceps/Triceps.

Workout C.
Deadlift: 5/3/1.
DB Reverse Lunges: 3 x 5 pr leg.
Back raises: 3 x 10.
Sit ups: 3 x 10.

Workout D.
Press: 5/3/1.
Chin ups (Neutral grip): 6/6/6+
Push ups: 3 x 10.
DB Row (Overhand grip): 3 x 10.
Biceps/Triceps.

Edited 09.10.2016.

Looks good buddy.

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@TheBird:
That’s good to hear and thanks :slight_smile:

Cycle 2/Wave 3/Workout B.

06.10.2016.

Warm up:
Face pulls: 3 x 10.

  • Some stretching.

Bench: tm = 52,5kg.
1 x 5 x 20kg.
1 x 5 x 27,5kg.
1 x 3 x 32,5kg.
1 x 5 x 40kg.
1 x 3 x 45kg.
1 x 10 x 50kg. (Estimated 1rm = 66,6kg).

DB Row (Overhand grip):
1 x 10 x 10kg pr arm.
1 x 10 x 14kg pr arm.
1 x 10 x 22kg pr arm.

DB Press: 3 x 10 x 8kg pr arm.

Chin ups (Neutral grip): 3 x 5 x Florelius.

BB Curls: 3 x 10 x 10kg.

One arm Triceps Press: 3 x 10 x 5kg pr arm.

Summary for Bench Cycle 2:
Estimated 1rm’s:
Wave 1: 45kg x 13 = 64,4kg.
Wave 2: 47,5kg x 11 = 64,8kg.
Wave 3: 50kg x 10 = 66,6kg.
Average estimated 1rm = 65,2kg.

Cycle 2/Wave 3/Workout C.

09.10.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Deadlift (Conventional): tm = 77,5kg.
1 x 5 x 30kg.
1 x 5 x 37,5kg.
1 x 3 x 47,5kg.
1 x 5 x 57,5kg.
1 x 3 x 65kg.
1 x 7 x 72,5kg. (Estimated 1rm = 89,3kg).

DB Reverse Lunges: 3 x 5 pr leg x 10kg pr arm.

Back raises: 3 x 10.

Sit ups: 3 x 10.

Comments:

  1. Deadlift was good today, I am getting better at bracing my abs and staying tight during each rep.
  2. The Lunges are getting better, 10kg pr arm is alot lighter than in the start of the Cycle. I will increase the resistance next Cycle.
  3. Back raises and Sit ups was super setted.
  4. All in all a very good workout.

Summary for Deadlift Cycle 2:
Estimated 1rm’s:
Wave 1: 65kg x 10 = 86,6kg.
Wave 2: 70kg x 7 = 86,3kg.
Wave 3: 72,5kg x 7 = 89,3kg.
Average estimated 1rm = 87,4kg.

Cycle 2/Wave 3/Workout D.

12.10.2016.

Warm up.
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.
Face pulls: 3 x 10.

  • Some stretching.

Press: tm = 32,5kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 27,5kg.
1 x 10 x 30kg. (Estimated 1rm = 39,9kg).

Chin ups (Neutral grip):
2 x 5 x Florelius.
1 x 9 x Florelius.

Push ups: 3 x 10 reps.

DB Row (Overhand grip):
1 x 10 x 10kg pr arm.
2 x 10 x 16kg pr arm.

Hammer curls:
2 x 10 x 6kg pr arm.
1 x 5 x 6kg pr arm.

Tate press: 3 x 10 x 6kg pr arm.

Summary for Press Cycle 2:
Estimated 1rm’s:
Wave 1: 27,5kg x 12 = 38,4kg.
Wave 2: 30kg x 9 = 38,9kg.
Wave 3: 30kg x 10 = 39,9kg.
Average estimated 1rm = 39kg.

Cycle 3/Wave 1/Workout A.

13.10.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
Bw Squat: 10 reps.

  • Some stretching.

Squat: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 5 x 32,5kg.
1 x 5 x 37,5kg.
1 x 10 x 42,5kg. (Estimated 1rm = 56,6kg).

DB Reverse Lunges:
1 x 5 pr leg x 10kg pr arm.
2 x 5 pr leg x 12kg pr arm.

Back raises:
1 x 10.
2 x 10 + 5kg Plate. (Too Heavy, felt like my hamstrings where about to tear, will decrease the resistance next time).

Sit ups: 3 x 10.

Comment: All in all a good workout.

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Cycle 3/Wave 1/Workout B.

17.10.2016.

Bench: tm = 55kg.
1 x 10 x 20kg.
1 x 5 x 22,5kg.
1 x 5 x 27,5kg.
1 x 3 x 32,5kg.
1 x 5 x 35kg.
1 x 5 x 42,5kg.
1 x 12 x 47,5kg. (Estimated 1rm = 66,4kg).

DB Row (Overhand grip):
1 x 10 x 10kg pr arm.
1 x 10 x 14kg pr arm.
1 x 10 x 20kg pr arm.

DB Press: 3 x 10 x 9kg pr arm.

Chin ups (Neutral grip): 3 x 6 x Florelius.

BB Curls: 3 x 10 x 12,5kg.

One arm Triceps press: 3 x 10 x 6kg pr arm.

Comment:
I skipped the general warm up today because of a crowded gym.

Cycle 3/Wave 1/Workout C.

20.10.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Deadlift: tm = 80kg.
1 x 5 x 32,5kg.
1 x 5 x 40kg.
1 x 3 x 47,5kg.
1 x 5 x 52,5kg.
1 x 5 x 60kg.
1 x 5 x 67,5kg.
3 x 1 x 80kg.

DB Reverse Lunges: 3 x 5 pr leg x 12kg pr arm.

Comment:
Had to cut the workout short, since I had a talk to attend.

Cycle 3/Wave 1/Workout D.

21.10.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Press: tm = 35kg.
1 x 5 x 20kg.
1 x 5 x 22,5kg.
1 x 5 x 25kg.
1 x 11 x 30kg. (Estimated 1rm = 40,9kg).

Chin ups (Neutral grip): 3 x 6 x Florelius.

Push ups: 3 x 10.

DB Row (Overhand grip):
1 x 10 x 10kg pr arm.
2 x 10 x 14kg pr arm.

Hammer curls: 3 x 10 x 6kg pr arm.

Tate press: 3 x 10 x 6kg pr arm.

Cycle 3/Wave 2/Workout A.

24.10.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

Squat: tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 3 x 30kg.
1 x 3 x 35kg.
1 x 3 x 40kg.
1 x 10 x 45kg (Estimated 1rm = 59,9kg).

DB Reverse Lunges: 3 x 5 pr leg x 12kg pr arm.

Back raises: 3 x 10.

Sit ups: 3 x 10.

Cycle 3/Wave 2/Workout B.

26.10.2016.

Warm up:
Bird dog: 10 rep.
Glute bridges: 10 reps.
BW Squat: 10 reps.

Bench: tm = 55kg.
1 x 10 x 20kg.
1 x 5 x 22,5kg.
1 x 5 x 27,5kg.
1 x 3 x 32,5kg.
1 x 3 x 37,5kg.
1 x 3 x 45kg.
1 x 11 x 50kg (Estimated 1rm = 68,3kg).

DB Row (Overhand grip):
1 x 10 x 10kg pr arm.
1 x 10 x 16kg pr arm.
1 x 10 x 22kg pr arm.

Front raises with plate: 3 x 10 x 5kg.

Chin ups (Neutral grip): 3 x 6 x Florelius.

DB Curls: 3 x 10 x 6kg pr arm.

One arm Triceps press: 3 x 10 x 6kg pr arm.

A little change to the template:

Lower days: Same as now.

Bench day:
Bench: 5/3/1.
DB Row (Overhand grip): 3 x 10.
Push ups: 30 reps.
Chin ups (Neutral grip): 30 reps.

Press day:
Press: 5/3/1.
DB Row (Neutral grip): 3 x 10.
Dips: 30 reps.
Pull ups: 30 reps.

EDITED

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Cycle 3/Wave 2/Workout 3.

02.11.2016.

Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.

  • Some stretching.

Deadlift: tm = 80kg.
1 x 5 x 32,5kg.
1 x 5 x 40kg.
1 x 3 x 47,5kg.
1 x 3 x 55kg.
1 x 3 x 65kg.
1 x 3 x 72,5kg.

Press: tm = 35kg.
1 x 5 x 20kg.
1 x 3 x 25kg.
1 x 3 x 27,5kg.
1 x 8 x 32,5kg (Estimated 1rm = 41,1kg).

DB Row (Neutral grip):
1 x 10 x 10kg pr arm.
1 x 10 x 14kg pr arm.
1 x 10 x 20kg pr arm.

Push ups: 3 x 10 reps.

Chin ups (Neutral grip): 3 x 5 reps.

Pull ups:
2 x 5 reps.
2 x 2 reps.
1 x 1 reps.

Cycle 3/Wave 3/Workout 1.

04.11.2016.

Warm up:
Bird dag: 10 reps.
Glute bridges: 10 reps.
BW Reverse Lunges: 5 reps pr leg.
BW Squat: 10 reps.

  • Some stretching.

Squat (5’s PRO): tm = 50kg.
1 x 5 x 20kg.
1 x 5 x 25kg.
1 x 5 x 30kg.
1 x 5 x 37,5kg.
1 x 5 x 42,5kg.
1 x 5 x 47,5kg.

Bench: tm = 55kg.
1 x 5 x 22,5kg.
1 x 5 x 27,5kg.
1 x 3 x 32,5kg.
1 x 5 x 40kg.
1 x 3 x 47,5kg.
1 x 8 x 52,5kg (Estimated 1rm = 66,4kg).

DB Row (Overhand grip):
1 x 10 x 12kg pr arm.
1 x 10 x 18kg pr arm.
1 x 10 x 24kg pr arm (Ugly reps).

Back raises: 3 x 10 reps.

Comment:

  1. I have decided to do 5’s PRO for Squat, because my form is not good enough for Amrap sets.
  2. I have decided to go back to the 2 x pr week template.

2 x pr week Template (Edited 14.11.2016):

Day 1:
Squat: 5’s Pro.
Bench: 5/3/1.
DB Row (Overhand grip): 3 x 10.
Back raises: 3 x 10.

Day 2:
Deadlift: 5/3/1 (No Amrap)
Press: 5/3/1.
Chin ups (Neutral grip): 30 reps.
Abs: 3 x 10.