Cycle 2/Wave 2/Workout A.
28.09.2016.
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 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.
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.
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.
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.
@TheBird:
That’s good to hear and thanks
Cycle 2/Wave 3/Workout B.
06.10.2016.
Warm up:
Face pulls: 3 x 10.
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.
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:
- Deadlift was good today, I am getting better at bracing my abs and staying tight during each rep.
- 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.
- Back raises and Sit ups was super setted.
- 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.
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.
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.
1 Like
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.
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.
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
1 Like
Cycle 3/Wave 2/Workout 3.
02.11.2016.
Warm up:
Bird dog: 10 reps.
Glute bridges: 10 reps.
BW Squat: 10 reps.
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.
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:
- I have decided to do 5’s PRO for Squat, because my form is not good enough for Amrap sets.
- 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.