Wednesday - 28.9.2011 - 2. day 2. week of 3. cycle
Chin-up: 3x11 - Did these at home
Squat: 5x50 5x60 5x70 [10x80 10x80 10x80]
Bench press: 5x40 5x45 3x55 [3x62.5 3x72.5 3+x80(6)] 6x80 10x70 10x65 10x65 10x65
DB Row: 15x25 15x25 25x25
8x hill sprint
I think I finally solved my benching conundrum. Tune in next week to see if I’ll finally be able to hold my head up high again or will I crash and burn to wallow in self pity.
Friday - 30.9.2011 - 3. day 2. week of 3. cycle
Squat 5x50 5x60 5x70 [10x80 10x80 10x80]
Deadlift 5x60 5x70 3x85 [3x100 3x112.5 3+x127.5(8)]
DB Bench 12x25 12x25 12x25 15x22 15x22
5x Hill sprints
Monday - 3.10.2011 - 1. day 3. week of 3. cycle
Squat 5x50 5x62.5 3x75 [5x92.5 3x105 1+x117.5(11)]
Standing press 5x22.5 5x27.5 3x32.5 [5x42.5 3x47.5 1+x52.5(7)] 10x40 10x40 10x40 10x40 10x40
Chin-up [10 10 10 10 10]
Wednesday - 5.10.2011 - 2. day 3. week of 3. cycle
Squat: 5x50 5x60 5x70 [10x80 10x80 10x80]
Bench press: 5x40 5x45 3x55 [5x67.5 3x75 1+x85(5)] 10x60 10x65 10x70 10x65 10x67.5
DB Row: 20x25 20x25 25x25
Chin-up: 3x12 - Did these at home
Well my bench is back to where it was before I started tinckering with my stance and back arch. So I’m back to an ordinary - far from powerlifting - stance/position. I felt a lot more stable but just didn’t have any more in the tank. But its onwards and upwards frome here on out.
Friday - 7.10.2011 - 3. day 3. week of 3. cycle
Squat 5x50 5x60 5x70 [10x80 10x80 10x80]
Deadlift 5x57.5 5x70 3x85 [5x105 3x120 1+x135(1)]
DB Bench 12x25 12x25 12x25 12x25 12x25
Next cycle I’m doing the third weeks deadlifting on saturday because I’m too beat up on Friday.
Monday - 10.10.2011 - 1. day deload week of 3. cycle
Standing press 5x22.5 5x27.5 3x32.5 [5x42.5 3x47.5 1+x52.5(8)] 10x40 10x40 10x40 10x42.5 10x42.5
Squat 5x50 5x60 5x70 [10x80 10x80 10x80]
Chin-up [10 10 10 10 10 10]
Just wanted to see what would happen if I did the standing press before squating. I got one rep more in than last week. So I might switch this up in the future.
Wednesday - 12.10.2011 - 2. day deload week of 2. cycle
Squat: 5x50 5x60 5x70 [20x80 20x80 20x80]
Bench press: 5x40 5x50 5x55 [10x60 10x65 10x70 10x65 10x65]
DB Row: 20x25 20x25 25x25
Farmers walk 3x120m@(2x25kg), 2x60m@(2x30kg)
Running: 4x400m
Chinup [12 12 12]