C2W1D3 - Incline BBB and Squat EMB. Had a couple days in a row off which is rare, but good for recovery. Basically did the minimum today (other than heavier cardio sets on the incline, because 60 is too easy).
C2W1D4 - Dead BBB and Press EMB. Couple days behind schedule due to general lack of time, but at least that means I am pretty fresh. The deadlifts were all very easy, including the topset. Funny how quick the body adjusts to deadlifting, it absolutely sucked 4 weeks ago.
Presses felt like they always feel (heavy), but they went up and down, so who cares. These were only supposed to be 45 kilo for 10, but I barely even feel that. On the other hand, 65 is probably going too far. Might just slow it down and improve the rep quality with lower weights next time?
No Drugs Day. Fell about 1.5 hours short of my normal amount of sleep last night, which basically ruins me for the entire day. In other words, I was absolutely dragging ass. Which is fine on an off day like this, except for the jumps which need to be much better.
C2W2D1 - Squat BBB and Incline EMB. My weight still really isnât moving upwards, but so far it has not needed to. Honestly, I still feel like this very of 531 is too easy. There is a good chance that once I finish this cycle I will move over to the TM schemeâŠlots more weight, little less volume.
Still, this has not been a waste of time. I feel like all my lifts are in good shape.
C2W2D2 - Press BBB and Dead EMB. Little tired today, but nothing here was too hard. Repping 75 always feels challenging, but a slow and controlled triple was not too bad. The 15 HSPUs at the end are proof that the volume stuff pays off, because I would not likely be able to do that at the end of a shoulder day.
Standing Barbell Shoulder Press (OHP)
35 kg x 5 reps
45 kg x 5 reps
50 kg x 4 reps
60 kg x 3 reps
70 kg x 3 reps
75 kg x 3 reps
50 kg x 10 reps
50 kg x 10 reps
50 kg x 10 reps
55 kg x 10 reps
60 kg x 10 reps
Barbell Deadlift
60 kg x 5 reps
80 kg x 5 reps
100 kg x 10 reps
100 kg x 10 reps
100 kg x 10 reps
100 kg x 10 reps
100 kg x 10 reps
Muscle-Up
2 reps
Handstand Push-Up
15 reps
Kinda shoulda ran a bit, but left knee was feeling a bit wonky.
C2W2D3 - Incline BBB and Squat EMB. Was debating skipping today to make sure I had recovered enough, but I neednât have worried, this was all pretty easy. My work capacity is really good right now, which has me wondering if I might do a 3rd cycle after all. TBD.
C2W3D1 - Squat BBB and Incline EMB. Squatting continues to be easy peasy at these weights and reps, really in a groove. Lower back gets tired by the end, but otherwise it is a breeze.
Barbell Squat
60 kg x 5 reps
80 kg x 5 reps
100 kg x 3 reps
115 kg x 5 reps
130 kg x 3 reps
145 kg x 1 reps
90 kg x 10 reps
90 kg x 10 reps
90 kg x 10 reps
90 kg x 10 reps
90 kg x 10 reps
Barbell Incline Bench Press
40 kg x 1 reps
60 kg x 10 reps
65 kg x 10 reps
70 kg x 10 reps
75 kg x 10 reps
80 kg x 10 reps
Have been slacking on the running, mostly due to lack of gym time, but I am going to have to fix that. Maybe start running at home a little on off days or something.
C2W3D2 - Press BBB and Dead EMB. At first I thought shit was feeling heavy (this program builds a lot of general shoulder fatigue), but ultimately 80 went up smooth as butter, could have repped it a bunch. Went very easy on the backoff sets, because I need to incline tomorrow.
C2W3D3 - Incline BBB and Squat EMB. My upper body feels fairly tired, so even a weight like 105 I was not looking forward to. But it went up, a good, slow rep. Went a little easier on the cardio sets. Squats were all easy peasy, put more weight on the last 2 sets just because.
Barbell Incline Bench Press
45 kg x 5 reps
55 kg x 5 reps
65 kg x 3 reps
85 kg x 5 reps
95 kg x 3 reps
105 kg x 1 reps
60 kg x 10 reps
60 kg x 10 reps
60 kg x 10 reps
70 kg x 10 reps
70 kg x 15 reps
Barbell Squat
20 kg x 3 reps
40 kg x 5 reps
60 kg x 5 reps
85 kg x 10 reps
85 kg x 10 reps
85 kg x 10 reps
95 kg x 10 reps
105 kg x 10 reps
Hanging Straight Leg Raise
15 reps
Ab Wheel (standing)
5 reps
5 reps
1 reps
Only one day left to go with this second cycle, and still not really sure what I am going to do next.
C2W3D4 - Dead BBB and Press EMB. Last session of this cycle. Easy as balls. Not quite sure what is next, but I find it likely that I will just mess around for a week before I figure it out.
Little gentle pulling day and of course box jumps. My elbows have been steadily improving the last few weeks, and I have to admit it is due to being more mindful of my pulling exercises.
Machine MTS High Row
20 kg x 10 reps
22.5 kg x 10 reps
25 kg x 10 reps
30 kg x 10 reps
35 kg x 10 reps
Lat Pulldown Machine
40 kg x 10 reps
50 kg x 10 reps
60 kg x 10 reps
70 kg x 10 reps
80 kg x 10 reps
Isolateral Plate Loaded Row
50 lb x 10 reps
50 lb x 10 reps
95 lb x 10 reps
95 lb x 10 reps
140 lb x 10 reps
140 lb x 10 reps
185 lb x 10 reps
185 lb x 10 reps
140 lb x 20 reps
140 lb x 20 reps
Box Jumps
5 jumps | 24 in
5 jumps | 30 in
5 jumps | 33 in
5 jumps | 36 in
5 jumps | 40 in
5 jumps | 40 in
12 jumps | 36 in
Ran a bit for the first time in a couple weeks, was fine.