Summary of Second cycle
Weight at start: 130/131lb
Weight as of this week: 136lb
Weight gain: 5/6 lbs in 13 ish weeks
Deadlift working max: 157.5kg/347lbs lbs increased to 170kg/375lbs
Bench working max: 77.5kg/ 171lbs increased to 82.5kg/ 182lbs
Squat working max: 142.5kg/314lbs stayed at142.5kg/314lbs
Incline working max: 60kg/ 132lbs increased to 65kg/ 143lbs
I’m going to use the numbers in bold as my working max for the next 3 week wave of singles. That will have my hitting 95% on week 3 for MR sets. Weirdly 95% of my working max for the squat and Deadlift is what my estimated 1rm is based on reps hit this week and actually what I feel like would be more accurate.
Good of running the programme
- Some Progress has been made strength wise. I feel like the working max on lower body is not realistic (was not at start of cycle) but feel like I have defo got stronger
Currently sitting at 136ish lbs so weight gain is on track for the above.
Bad of running the programme
- I messed up my training maxes which most likely caused me to stall
- Squats training max did not improve. Missed reps on 5 wave so improvements made in 10 and 8s waves were wiped away.
- I don’t think I have managed a full week of MMA and training without missing a day (due to illness and covid vaccine)
OVERALL RESULTS OF BOTH CYCLES
Weight at start: 123lb
Weight as of this week: 136
Weight gain: 13lbs in 25/26 ish weeks
Deadlift working max: 130kg/287 lbs increased to 170kg/375lbs
Bench working max: 70kg/154lbs increased to 82.5kg/ 182lbs
Squat working max: 110kg/242lbs increased to 142.5kg/314lbs
Incline working max: 50kg/110lbs increased to 65kg/ 143lbs
Will try to post updated physique pics sometime this week.