T Nation

Lifting with Pinky

t-ransformation2018

#624

Trying to get back to normal.

Military Press
40 x 5
50 x 3
60 x 3
68.5 x 3
77.5 x 5

Chin-up
BW x 8 x 7

SSB Box Squat
20 x 10
50 x 8
80 x 5
100 x 5
110 x 5 x 5

Dips
BW x 15 x 3

Reverse Hypers
BW x 20 x 3


#625

5/3/1 BTM W1D1
Squat Warm up
5 x 55.0 kg
5 x 65.0 kg
3 x 80.0 kg

Squat Main
5 x 92.5 kg
5 x 107.5 kg
5 x 120.0 kg
5 x 120.0 kg
5 x 120.0 kg
5 x 125.0 kg
5 x 125.0 kg

Military Press Warm up
5 x 30.0 kg
5 x 40.0 kg
3 x 45.0 kg

Military Press Main
5 x 55.0 kg
5 x 62.5 kg
5 x 70.0 kg
5 x 55.0 kg

Chin-ups
BW x 100 total.
10
10
8
8
8
8
8
6
6
6
6
6
6
4

Dips
BW x 150 total
12
12
12
12
12
10
10
10
10
10
10
10
10
10


#626

5/3/1 BTM W1D2

Deadlift
60 x 5
100 x 5
120 x 5
140 x 5

160 x 5
190 x 5
212.5 x 5 x 3

2ct Bench
50 x 5
80 x 5
100 x 5
120 x 5 x 5

Seal Row
50 x 15 x 5

Barbell Curl
20 x 20,15,15,15,15,20


#627

531 BTM W2D1

Chin-ups
100 reps - 13 sets

Dips
150 reps - 13 sets

Band pull aparts
5 x 20

Squat Warm up
5 x 55.0 kg
5 x 70.0 kg
3 x 85.0 kg

SSB Squat
5 x 90.0 kg
5 x 105.0 kg
5 x 117.5 kg
5 x 117.5 kg
5 x 117.5 kg
5 x 117.5 kg
5 x 117.5 kg

Military Press Warm up
5 x 30.0 kg
5 x 40.0 kg
3 x 45.0 kg

Military Press Main
5 x 50.0 kg
5 x 57.5 kg
5 x 65.0 kg
20 x 50.0 kg


#628

BTM W2D2

Sumo Deadlift
170 x 3
200 x 1 x 15 - 1 rep every 30s.

Pause Bench Press
112.5 x 5 x 5

Seal Row
60 x 12 x 5


#629

Doing a little Building the Monolith up in here? I approve!

EDIT:

Or maybe not anymore?


#630

I am indeed doing Building the monolith (not building the wonkylift, thanks for the catch)

Glad you approve, first time running itamd not heard of it before so good to hear it has your seal of approval. Needed something 3 day (my wife was fed up with my 7 day pre comp routine) and came across this.


#631

Where have you been!? haha Yeah, it’s a good one. Plan to eat a lot, the volume can catch up to you (or at least it did me) if you’re slacking on the recovery. Don’t let the 3 day per week frequency fool you. Are you also trying to keep up with the recommended off day/cardio/aerobic work?
Pwnisher, Isdatnutty, and myself off the top of my head have ran this program through. I’m pretty sure all reviews were positive.


#632

Awesome.

Maybe I was too conservative with the TM’s, though I followed the guidelines, but actually the volume feels like it’s less, overall, than what I was doing before on the big lifts. Definitely feeling the difference with the amount of accessory work though! 100 chins definitely feels like a lot.


#633

Some catching up to do. Got bored of logging, but realised that it will be useful in the long run to have a log to be able to look back.

Started running PH3 last week, BTM was ok but just wasnt floating my boat, just didn’t tick the box for either volume or intensity and my bench was getting shitty with one a weeks.

One week into PH3 and loving it. Higher reps than I am used to, or would chose voluntarily, but it’s fun for now.

Week 1 run-down
Day 1
SSB Squat - 115kg x 9 x 2
Bench Press - 112.5kg x 9 x 2
Deadlift - 202.5 x 7 x 2

Reps this high on heavier compounds were a distant and painful memory, glad the program eases you in with only 2 sets.

Day 2
SSB Squat - 125 x 7 x 3
Bench Press - 120 x 7 x 3

Day 3
Bench Press - 127.5 x 3 x 3
Deadlift - 230 x 4 x 2

Day 4
SSB Squat - 132.5 x 5 x 3

Did accessories here and there through the week but nothing on a progression basis that requires tracking.

Week 1 successful, will stick with the plan.


#634

PH3 Week 2 day 1
SSB Squat - 115kg x 9 x 2

Bench Press - 115kg x 9 x 2

Deadlift - 202.5 x 7 x 2


#635

Welcome back Pinky, hope your program takes you to were you want to go.


#636

PH3 Week 2 Day 2
SSB Squat
125 x 7
125 x 7
125 x 7

Bench Press
120 x 7
120 x 7
120 x 7

Wide Parallel Grip Pulldowns
73 x 10 x 3

Plate loaded Rows
70 x 15
80 x 12
90 x 10
Dragon Flags 4 x 5
Superset
Flat leg raises 4 x 15


#637

PH3 Week 2 Day 3
Bench Press
127.5 x 5
127.5 x 5
127.5 x 5
127.5 x 8 (AMRAP)

Deadlift
230 x 4
230 x 4
230 x 7 (AMRAP)

TM’s for both lifts bumped for next week based on the AMRAP’s. Squats will be tough tomorrow.


#638

PH3 Week 2 Day 4
SSB Squat
132.5 x 5
132.5 x 5
132.5 x 8 (AMRAP)

Bump up on the TM for the SSB too.

I still hate squats.