Base W8D4
Friday November 8
Bench
45x10
95x5
135x5
165x3
185x8,8,5,5
CG bench
125x12,10
115x10
BB rows
95x3x20
Machine preacher
20x3x20
15x2x20
Cable rev curls
25x4x10-15
Set of 12.5x10 hammer curls b/w each pressing set.
Notes: Very good day.
Base W9D1
Monday November 11
Squat
45x8
95x5
135x5
185x3
225x4x8 (90s rest)
Deficit DL
135x3,3
225x3,3
275x3,3
CSR
45x3x20
Ab pulldowns
60,70,80x20
90x30
Notes: Very nice. 4x8 squats were painful.
Base W9D2
Tuesday November 12
Incline
45x10
95x5
115x5
135x3x8
115x2x10
DBMP
35x12,8
25x13,13
BB rows
95x3x20
BB curls
45x15,15,10,10
Cable curls
35x15
40x10
45x15
35x15
Set of 15x10 DB curls b/w each pressing set.
Notes: Solid.
Base W9D3
Thursday November 14
Deficit DL
135x3,3
225x3,3
315x3,3
Squat
45x8
135x5
185x8x5 reps
CSR
45x3x20
Ab pulldowns
60,70,80x20
90x30
Notes: Okay day. Grip started giving out on the 315 sets, and the weight felt kinda heavy. That’s never happened before. I’ll probably back off in DL the next few weeks.
Base W9D4
Friday November 15
Bench
45x10
95x5
135x5
165x3
185x8,8
175x5,5 (CG)
135x10,10
BB rows
95x3x20
Curls
Set of 15x10 hammer curls b/w each pressing set.
Notes: Solid.
End of Base 1
Monday November 18
Squat
45x8
05x5
135x5
185x3
225x3x8 reps
Deficit DL
135x3
Cut it there.
Notes: That’s the 3rd session in a row where I didn’t feel very good. Squat felt heavy today, technique wasn’t there, and my right knee began to hurt. I think the reason why these past 3 weeks or so have been so good is because of the weeks prior to those. I probably ramped up the volume too quickly. I’m gonna take the rest of this week off.
Monday November 25
Squat
45x8
95x5
135x5
185x3
225x3
255x1
275x6 PR
4" deficit DL
135x3,3
225x3,3
275x3,3
315x1
Leg xt
40,50,60x12
70x5x12
Ab pulldowns
60,70,80x20
90x30
Notes: Good day. I feel like going for some heavier weights for the next few weeks, so lets see where this goes.
Tuesday November 26
Bench
45x10
95x5
135x5
175x3
205x3 (paused)
Other misc stuff
Notes:-10%
Thursday November 28
Deficit DL
135x3,3,
225x3,3
275x3,3,3
315x1
345x1
Misc stuff
Notes:80%
Friday November 29
Bench
45x15,10
95x5
135x4
165x3
185x2
205x1
175x14 (+1 PR)
Incline
95x8
115x8
135x5
95x8,8
CSR
45x8
90x8
135x5
90x8
45x5x10
CG bench (paused)
95x12,12
115x10
Notes:80%
Monday December 2
Squat
45x5
95x5
135x5
185x3
225x3
255x8
185x4x4 (oly,paused)
Deficit SLDL
135x8,8
185x8
135x8,8
Oly squat
135x2x10
Leg xt
3 sets
Ab pulldowns
60,70,80,90,100x20
Notes: 80%
Tuesday December 3
Bench
45x10,10
95x5,5
135x5
165x3x5
Set of 5 chins b/w each set
Dips
BWx6x10 ss Chins and CSR
Machine preacher
35x3x12
Thursday December 5
Squat
45x5
95x5
135x5
185x5x5 (BB phase 1 90s rest)
DL
135x3,3
225x3
275x3
315x1
365x1
255x3x3
Leg xt
3x20
Oly squat
135x3x10
Pulldown abs
60,70,80,90,100x20
Notes: 80%
Friday December 6
Bench
45x15,10
95x5
135x4
165x3
185x2
210x1 (paused)
185x10
195x3 (paused)
Incline
45x5
95x19,10,8 (90s rest)
CSR
45x8
90x8
135x4
90x8
70x8,8
45x5x10
Dips ss Hammer curls
BWx2x10//12.5lbx2x25
Notes: 80%
Thought I’d pop over, and return the favour. When I saw you’d been a member since 2010, I thought you’d be older, but it’s good to see another young lifter training so intelligently ( can’t spell) Anyway we train alot alike, just remember, I’m playing catch up right now with my arms and shoulder’s, because I didn’t train them directly for my whole lifting career, just somthing to keep in mind as you go along, so they don’t fall to far behind. Some solid lifting though, was wondering what your dimentions were, since I didn’t see them listed. Goodstuff. Latter
Monday December 9
Squat
45x8,8
95x5
135x5
185x3
225x3
255x1
275xf …wut
135x3
185x3
225x1
255x3,3,2,5
CATDL
135x5
235x3x5
All I had time for.
Notes: -10% turned 80%. Today was pretty weird. Warmups felt fine, then just hit a wall on the 275 set. Odd, I’ve gotten it for 6 reps 2 weeks ago. Although today was good in that I had a realization of sorts. Past 80% of my squat (so around 255) my technique is not as stable in the bottom. I think that I’m gonna spend a lot of time building up volume with 80% now, just doing lots of sets with lower reps to really get the technique engraved with heavier weights. Once I’m moving 255 much faster, I’ll up the weight.
[quote]AnytimeJake wrote:
Thought I’d pop over, and return the favour. When I saw you’d been a member since 2010, I thought you’d be older, but it’s good to see another young lifter training so intelligently ( can’t spell) Anyway we train alot alike, just remember, I’m playing catch up right now with my arms and shoulder’s, because I didn’t train them directly for my whole lifting career, just somthing to keep in mind as you go along, so they don’t fall to far behind. Some solid lifting though, was wondering what your dimentions were, since I didn’t see them listed. Goodstuff. Latter[/quote]
Thanks for stopping by. Any advice/general information you have, I’d be more than happy to hear, since young lifters seem to be your specialty. Yeah, I should probably do more shoulder/arm work, currently I’m only doing a few sets at the end just for injury prevention. And I’m around 5’6",165lbs.
Tuesday December 10
Incline//set of 5 bw chins b/w each set
45x5
95x5
125x3x8
Dips//CSR
Bwx5x10//70x3x10,45x2x10
Machine preachers
35x3x12
Notes: 80%
Thursday December 12
Squat
45x5,5
95x5
135x3,3
185x3
225x5
185x8-10x5 reps can’t remember
Deficit RDL
135,185,225,185x8
Pulldown abs
Notes: -10% for sure. For the past few weeks my knee has been hurting, and it just came to a header today.
All right, starting next week, I’m gonna be starting another base cycle.I’ll have 4 lifts: Squat, Incline, Front squat, and Bench. Deficit RDL will be done after squat, and regular DL after Front squat. I’ll be using Phase 1 for squat, incline, and front squat, and just reps for bench. Weights will be: 195x8x5,125x5x8,155x5x5,185x10/175x12, respectively. Will be switching Phases when that lift stalls.