Saturday Sept 5 Bench (1)
Gym weight 154 (29 14/16)
CGBP
45x5
95x5
135x5
155x3
180x4x2,x9 (butt lifted off on last one, +2 from last cycle),x2
DB MP
25x8
45x11,5 wut
Dips
BWx8
25x6
45x16,7
BWx12
HS preacher curl drop set 45/35/25
12/10/10
10/10/10
8/7/10
Notes: Pretty good day. I seem to be actually losing weight, so that gives me a bit of leeway for my eating. Need to eat more to move these lifts up.
Monday September 7
Volume squat
45x5
95x5
135x5
185x5x5 in 9:00 or so
DL
135x3
225x5
315x3
345x3
365x3
315x6 tng
DB rows
65x8
85x23,16
Seated NG rows
80x12
55x2x12
Bike sprints lvl 17x6x20s
Notes: Good day.
Tuesday Sept 8 Bench (2)
Gym wight: 1?? (around 29 14/16)
BBB CGBP
120x5x10
HS Seated bench
45x11,5 RP
Rope pushdowns
20x3x35 (1 min rest)
EZ deadstop bench ext.
50x3x12 (1 min rest)
DB laterals
12.5x12
20x2x12 (first set 9/10, second 7.5/10)
Rear laterals
12.5x12
20x2x12 (8/10)
Seated hammers (3s neg)
20x5x10
Notes: Another good day. Just gotta keep stacking them up.
Thursday Sept 10 Squat
Gym bw: 153 (29 15/16)
Squat
45x5
95x5
135x5
185x3,3
230x4x2,x8
RDL (gl style)
160x5x10
Leg press (assuming sled is 45)
135x20
225x20
315x20
365x12
HS High row
45x10
70x10
80x20
70x12 (hold)
Notes: Mixed bag today. Squats were actually kind of easy, say RPE 8.5 or so. The weight also felt light on my back. I stopped because for some reason my legs started cramping during the AMRAP set. This happened (although less severe) last week as well, as well as the ifnal week of the first mesocycle. I don’t know why, but I’m guessing my legs are just weak, so I added in leg press. I’ll keep that for this cycle, and re-evaluate from there. No conditioning today, will do that tomorrow.
Friday Sept 11 Bench (1)
Home BW: 150 (29 14/16)
CGBP
45x5
95x5
135x5
165x3
185x4x2,x6 (+1PR),+2rp
DBMP
25x8
45x12 (+1PR),6
Dips
BWx8
25x5
45x16.5,8(+1PR),+4rp
BWx12
Deadstop preacher
45x20,10,8
BB curl 3s neg
45x10
Notes: Good day, better than before. Things seem be clicking now. Have to remember that each and every session should be better than before, or else my body won’t see any reason to change. As long as each session is better than before, they’ll stack up, and good things will bound to come from them.
Monday Sept 14 DL
Home BW: 154 (30 1/16)
Volume squat
45x5
95x5
135x5
190x5x5 in 9:20
DL (3’s TM: 390)
135,225x3
275x3
315x3
350x8 (tng)
315x3 (tng)
DB rows
65x8
85x25 (+2PR),16
WG t bars (paused)
45x15,12
Abs
Sprintsx6
Notes: Pretty good day today - better than last week. Squats are starting to feel faster and stronger. Still focusing on pushing abs out. I’ll be running a 5/3/1 set up for my DL, while still keeping everything else the same. I’m using tng because I actually am worse at it than deadstop, and my lockout seems to struggle. Things are looking up.
Tuesday Sept 15 Bench (2)
BBB CGBP
45x5
95x5
120x5x10
HS bench
45x12 (+1PR),7
Rope pushdown (paused)
40x20,15
EZ deadstop ext
50x17,14
DB laterals (sort of swings)
12.5x12
25x18,15
Rear laterals (sort of swings)
12.5x12
25x18,15
Seated hammer 3s neg
25x12,9
EZ rev curl
40x12,8
Notes: Good day.
Thursday Sept 17 Squat
Squat
45x5
95x5
135x5
185x3,3
225x1
235x4x2,x9 (+2PR)
RDL (gl style)
160x5x10
HS Leg press
135x20
225x20
315x20
365x17,12
HS high row
45x10
70x10
85x17,10
NG pulldown paused
100x2x12
HLR
2x5
Notes: +10% day. Squats are feeling better and better. Let’s keep this momentum going.
Friday Sept 18 Bench (1)
CGBP
45x5
95x5
135x5
165x3
190x4x2,x6 (+1PR)
DBMP
25x8
45x12,7(+1PR)
Dips
BWx8
25x5
45x16,8 (much easier than last week)
HS deadstop preacher (hold at contraction)
25x10
45x15
50x10 (hold for 10s on last rep)
Seated DB curl (hold at contraction)
25x10,6 (hold for 10s on last rep)
Notes: Good day 80%. Bench is not progressing as quickly as I would like. As mentioned previously, it’s now my mission to imrpove every single workout, no matter what. I held back on the dips since I was worried it might negatively affect me, but that’s just stupid. I’ve never trained upper body to failure with many sets before, so hopefully this is gonna move my bench up.
Monday Sept 21 DL
Gym BW 154 (29 14/16)
Volume squat
45x5
95x5
135x5
190x5x5 in 7:58
290x5
330x3
370x6 (tng)
315x5 (tng)
DB rows
70x7
90x17,10
NG rows paused
55x8
70x15
75x12
DB side bends
50x8
65x12
70x12
Notes: Good day. Squat technique feels better every session. I’m very excited about that. My ab bracing seems to be improving, which I’m sure is a contributing factor. Will do hill sprints tonight.
Tuesday Sept 22 Bench (2)
Gym BW: 149 wut (29 13/16)
BBB CGBP
45x5
95x5
125x5x10
HS bench
45x15(+3PR),10(+3PR)
HSMP
35x15
40x11
DB laterals
7.5lbx60
5lbx40
Rear laterals
7.5x60
Hammer curl (hold+hold for 10s on last set)
25x13,10
EZ rev curl (hold+hold for 10s on last set)
40x13,10
Notes: Good day. 80%.
Thursday Sept 24 Squat
Gym bw: 153 (29 13/26)
Squat
45x5
95x5
135x5
185x3,3
225x1
240x4x2,x8(+2PR)
RDL gl style
165x5x10
HS high row
45x10
70x10
90x17,10
HS leg press
135x20
225x20
315x20
365x20 (+3PR)
405x17
NG pulldown paused
107x12
115x9
Ab pulldown
12x12
13x13
Notes: Good day. Squat feels great now. I don’t know wether it’s the volume squats, the 5thset, the ab bracing, the leg press, proper food, some combination, but whatever it is, I’m very happy. Maybe my newbie gains are finally kicking in after 6 years haha. Around March this year when my squat was at its strongest, I started a rep cycle with squats at 240x10@8.5 or so. I ended that cycle at 265x8. That was after a overwarm-up, so I was pretty primed. Today was around and RPE 9, after 4 doubles, so that’s very nice. Plus I’m 20lb lighter now.
PM Conditioning
6 sprints
Friday Sept 25 Bench (1)
Gym BW 151 these weight fluctuations are quite odd (29 13/16)
CGBP
45x5
95x5
135x5
165x3
195x4x2,x5 (+2PR)
DBMP
25x8
45x14 (+2PR),8(+1PR)
Dips
BWx8
25x5
45x19(+3PR),9(+1PR)
Rolling DB ext
20lbx2x25
EZ deadstop ext
45x18(+1PR),14
HS deadstop preacher (hold at contraction)
25x10
50x12
50x9+3rp (hold for 10s on last rep)
Seated DB curl (hold at contraction)
25x11(+1PR),7 (+1PR)(hold for 10s on last rep)
Notes: Good day. Bench felt very weak and unstable during the 4 doubles, but managed to get 5 reps on the last one. Still not satisfied with the progress though, it just seems like my lighter BW is making my bench feel very week. Other than that, everything was good.
Monday Sept 28 DL
Gym BW 153 (29 13/16)
Volume squat
45x5
95x5
135x5
190x5x5
260x3
300x3 Forgot to do 5 reps on these sets
340x9+1 (tng)
315x5 (tng)
DB rows
65x8
90x20(+3PR),10
NG rows paused
70x8
85x9
77x12
DB side bends
70x2x12
Notes: Another good day.
PM Conditioning
6 sprints
Tuesday Sept 29 Bench (2)
Gym BW 153 (29/13/16)
BBB CGBP
45x5
95x5
125x5x10
HS BP
50x16 (+5lb and +1PR)
50x9
HSMP
40x18 (+5lb and 1PR)
45x11
DB laterals
12.5x25
10x25
Rear laterals
10lbx60
Seated HS shrugs (3s hold at top)
45x12
55x12
Seated hammers
15x5
25x16 (+3PR),11(+3PR)
EZ rev curl
40x14(+1PR),10
Constant EZ curl
40x6,6
Notes: Good day. Hopefully this volume will make my upper body finally start growing.
Thursday Oct 1 Squat
Gym BW 153 (29 13/16)
Squat
45x5
95x5
135x5
185x3,3
225x1
245x4x2,x8@RPE 10 (+3 rep PR from last cycle, and +5lb PR from last week)
RDL gl style
165x5x10
HS leg press
135x20
225x20
315x20
405x20
455x12
HS high row
45x10
70x10
95x15,10
NG pulldown paused
115x12
122x9
Ab pulldown
12x15
13x15
Notes: Great day. Matched reps from last week with 5lbs more. I really wanted 10 just because, but 8 is nice. Also, I think I’m gonna raise my volume squat day weights to 225x3x3. This is because the weights on this day (Thursday’s) are starting to feel heavy, and maybe some moderately heavier weights on the volume day will help remedy that.
PM Conditioning
6 sprints
Friday Oct.2 Bench (1)
Gym BW:??? (29 10/16)
CGBP
45x5
95x5
135x5
165x3
200x4x2,x3
DBMP
25x8
45x14,7+2rp
Dips
BWx8
25x5
45x20(+1PR),10(+1PR)
Rolling DB extension
20lbx25,28(+3reps)
EZ deadstop extension
50lbx20(+2reps),14
HS Meadows shrugs standing
45x12
70x12
90x12
Deadstop HS preacher
25x6
50x16,9
Seated DB curl
25x12,8
Notes: All in all, an 80% day. Starting to get real pissed about bench. It just doesn’t feel as strong as it used to. I’ll keep this high volume for upper body for a few more months to see if it’ll help. I really think it’s just because I’m so small which makes the bench feel unstable.
Monday Oct 5 DL
Gym BW 155 (29 9/16) bloated from pizza
CAT squat
45x5
95x5
135x5
165x3
195x5x5
DL (3’s)
135,225x3
285x3
325x3
265x6tng+1,+2tng
DB rows
75x8
95x13,8
UH HS rows (paused)
40x15
50x12
Leeman abs
50x15,15
Notes: Good day. Nothing special.
Tuesday Oct. 6 Bench (2)
BBB CGBP
45x5
95x5
125x5x10
HSBP
55x12,6
45x9
HSMP
50x10.5,8
35x12
Laterals
5x100
Seated HS shrugs
45x12
70x12
90x12
Seated hammers
25x20,11
20x10
Rev curl
40x15,11,6
EZ curl
40x6,6
Notes: Good.
Thursday Oct 8 Squat
Gym BW: 155 (29 13/16)
Squat
BWx5,5
45x5,5
95x5
135x5
185x3,3
225x1
250x4x2,x8 (+5lb PR from last week)
RDL GL style
165x5x10
Leg press
135x20
225x20
315x20
405x20
495x8
365x20
HS high row
45x10
70x10
100x13,10
NG pulldown paused
125x12
132x8
Ab pulldown
12x18,13x18
Notes: Another good squat day. Very happy.