C2W1D2 Binch , this day i also did a pull with the pressing(like @Alpha does)
So this were the sets i perfomed bench press and t bar row
Warmup -
Set 1 55kg x 5 reps
Set 2 65kg x 5 reps
Set 3 75kg x 10 reps
FSL 5sets of 8 reps @55kg, did dumbbell rows with 30kg dumbbells 8 reps each arm
I did face pulls and 1 pullup inbetween every set and when i couldn’t do anymore i used the assisted machine
overall the weight feels easy, but i 'm sticking to my conservative tm and just gonna keep adding weight every cycle as jim writes in his book, hope to get a good 7/8 cycles before failing
Set 1 60kg x 3 reps
Set 2 70kg x 3 reps
Set 3 80kg x 8 reps
FSL 5 sets of 8 reps @60kg, pullups and facepulls between every set
C2W2D3 DL - thursday
Set 1 80kg x 3 reps
Set 2 90kg x 3 reps
Set 3 110kg x 8 reps
FSL 5 sets of 8 reps @80kg
This week i had a lot of shit going on, job interviews, midterms etc , so i’m just getting the essential done i’ll do more accesories once i have more time
Set 1 90kg x 5 reps
Set 2 100kg x 3 reps
Set 3 115kg x 5 reps
not gonna lie, 115 wasn’t hard but it wasn’t as easy as i expected either, prob because i haven’t squat in almost 1 month, and more than 2 months going higher than 100kg
Set 1 65kg x 5 reps
Set 2 75kg x 3 reps
Set 3 80kg x 5 reps
Joker set 90kg x 3 reps
Joker set 100kg x 2 reps
Joker set 105kg x 1 rep
Joker set 110kg x 1 rep
Missed 115kg Z_Z
FSL 5sets of 8reps @65kg superseted with dumbbell rows, some dips (3 sets of 5 reps bodyweight) and that was it for the day
Today it was a great day overall, i landed a new job i start on monday and also i hit a new pr on deadlifts.
Deadlift
Set 1 85kg x 5 reps
Set 2 100kg x 3 reps
Set 3 110kg x 5 reps
JS 1 120kg x 1 rep
JS 2 130kg x 1 rep
JS 3 140kg x 1 rep(old pr)
JS 4 150kg x 1 rep
JS 5 155kg x 1 rep (new PR)
i felt really good i thought about going for 160 but a 15kg new pr was ok so i went to do some ohp
FSL 5 sets of 8 reps @85kg
OHP
Set 1 50kg x 5 reps
Set 2 55kg x 3 reps
Set 3 62,5kg x 5 reps
FSL 5 sets of 8 reps @50kg , did some face pulls between every set
Also today i bought some supplements for the first time, a friend of mine bought and he told me he wasn’t gonna use them so i got like 2kg whey protein, creatine and bcaa for like 15 us dollars, i think i will start to take protein for sure till i finish it, gonna read about creatine and bcaas but since i have them i may just use them and see how they feel
i am really happy with how this friday went, next week i;m gonna start the 3rd cycle and everything is moving pretty nice and my back feels great so just gonna keep grinding and progressing
Set 1 - 80kg x 5 reps
Set 2 - 90kg x 5 reps
Set 3 - 100kg x 10 reps
Joker 1 - 120kg x 1 rep
Joker 2 - 140kg x 1 rep
Joker 3 - 150kg x 1 rep
Joker 4 - 160kg x 1 rep (new pr)
Deadlift is feeling super good lately, i think i had more in me but i didn’t want to push it
FSL 5sets of 8 reps @80kg
I think i’m going to start to add 1 or 2 more exercises every day , i think i can handle a little bit more volume
Set 1 - 45kg x 5 reps
Set 2 - 50kg x 5 reps
Set 3 - 60kg x 9 reps(1 short, but 9 was a personal best for me so not too bad)- i made pullups 1/2 per set, i got like 4
FSL 5 sets of 8 reps @45kg, superset with lat pulldowns and face pulls
After that i did some heavyish arnold press (3 sets in the 6-8 rep range), some lateral raises(3 sets 15 reps) and finished with front raise drop sets(from 20kg plate to 2,5kg plate)
About the pullups i definitely love them, i think i need to get stronger and lose some fat because i struggle a lot with them, i’m planning to lose 5kg in the next month see how it goes.currently sitting at 100kg with a lot of lard so it shouldn’t be too hard, as long as it doesn’t hinders my progress with my lifts(which it shouldn’t).
Set 1 - 85kg x 3 reps
Set 2 - 95kg x 3 reps
Set 3 - 110kg x 8 reps
FSL 5 sets of 8 reps @85kg
I was exhausted from work today so once i finished all the reps i decided to just do some bicep curls(5 set 10 reps) while my brother finished his workout and left. i’m thinking in adding some front squats to this day since i do squats on monday i don’t think it will hurt my squat.
Doing front squats after deadlift is, in my experience, one of the best ways to quickly drive your deadlift up - especially of you do front squats paused in the hole for a couple of seconds. It’s horrible, but effective.
One thing to note, though, is that it does tend to work best if you do it in six week bursts. After a while it just gets taxing beyond giving you much back. At that stage you’re probably better off doing regular front squats or just squatting for reps after your DL.
How would you add the paused front squats to the workout? I was thinking 3/5 sets of 10 but i don’t know if paused would be better if i increase the intensity and lower the reps a bit?
