Front Squat
31kg x 5
36kg x 5
43.5 x 3
51 x 3
61 x 3 66kg x 3
Some facepulls and planks
- So I ended up squatting, warmed up and my back/hips felt pretty good.
had no pain which is also good, a little sore today but much better than it as been.
- I was pretty tired so just did what I needed to do and got out, well that was the intention anyway after about 5000 distractions from my wife and kids
it actually took almost an hour
- all those damn chins on wednesday night have exhausted me
- I need to get a Bench PR tomorrow, the rest of this week has been pretty unexciting
bench
41kg x 5
51kg x 5
61 x 3
71 x 3
81 x 3
91 x 6 (3+3) (200lbs)
- Damn it, I got 8 last cycle and wanted at least 10 this time. The first rep was shit and put me in a bad groove for the set. I should have racked it after the first rep and come back and setup better. oh well
Dips
bw x 6 sets - 52 total reps
Cable Rows NG
40kg x 20 (I think, seems like a lot)
50kg x 10 x 4
- will have to smash it this week
- and hips/back seem to be back at 100% again
Front Squat-531
31kg x 5
36kg x 5
43.5 x 3
56 x 5
63.5 x 3
71kg x 5 (1+4) 43.5 x 10 x 5
Planks 3sets Face Pulls
2 sets
Jump Rope / Hammer Curls
6 sets each
- squats are finally feeling pretty good, no pain and nice and deep
Even busted out a few more reps on the last set, not all out, but hey its preogress...Now I just need to keep it that way
o/h press - 5/3/1
26kg x 5
31kg x 5
38.5 x 3
---
46 x 5
53.5 x 3 58.5kg x 5 or 6 - lost count- puts my estimated 1rm at about 70kg, which is a very small PR --- 33.5kg x 10 x 5
Chins 12 sets 60 total reps
a few sets of tricep pushdowns
- I dont get my O/h press it seems I can get 5ish reps no matter the weight, but cant get more, weird. But its up 5kg since the start so Im happy
deads - 5/3/1
48.5 x 5
61 x 5
71 x 5
--
91kg x 5
101 x 3 113.5kg x 20 (1+19)
Estimated 1rm = 190kg (418lbs)
which would be a 10kg all time PR
Pullthru
5 sets -added weight again
Rev Crunch 3 x 12
some shrugs / face pulls / jump rope x not much
-Tried to do some other stuff, but that 20 rep dead killed me
I almost stopped at 15 reps, my legs were shaking I was about to cry, I think my head almost exploded, But I thought fuck it lets get to 20.....I think my mind shut down after that, because rep 21 wasnt going anywhere
sorry man! haha. It's just hard to find your max when you're doing such high reps. When you get closer to 3-5 it's pretty easy to get your max from those and bar speed.
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bench - 5/3/1
41kg x 5
51kg x 5
61 x 3
73.5 x 5
83.5 x 3
93.5 x 5 (1+4) (205lbs)
Estimated 1rm = 109kg (not a PR)
Dips
bw x 6 sets - 54 total reps
Cable Rows NG
50kg x 10 x 5
Side Bridge 3 sets
- i suck at these
Some curlzz
- another disappointing bench day, all my assistance stuff is getting stronger but I dont seem to be making much progress with the main movement. I know it will happen though
MP, just caught up on your log. Doesn't matter what your 1RM is, getting 20 reps is still great work! I hate deadlifting any load more than 10 times.
thanks Mark, the high rep deads have become a challenge I have been looking forward too at the end of the cycle. There is obviously something wrong with me
5/3/1
Cycle 2 - Week 4
Monday 3-8-09
De-Load
First day of the de-load and I did nothing,
will combine squats and deads on thursday I think...
I need the rest
Front Squat
Starting 1rm = 91kg
Training Max = 73kg (lowered it) Estimated maxes
Week 1 - just the reps
Week 2 -just the reps
Week 3 - (1+4) = 83kg
Military Press Starting 1rm = 66kg
Training max = 62kg Estimated maxes
Week 1 - (5+1) = 64kg
Week 2 - (3+1) = 64kg
Week 3 - (1+5) = 68kg
Deadlift Starting 1rm = 130kg
Training max = 120kg Estimated maxes
Week 1 - (5+12) = 160kg
Week 2 - just the reps Week 3 - (1+19) = 190kg PR
Bench Press Starting 1rm = 106kg
Training max = 98kg Estimated maxes
Week 1 - just the reps
Week 2 - (3+3) = 110kg
Week 3 - (1+4) = 110kg
- So steady progress on everything, but nothing outstanding, except for deads which seem to be going through the roof.
- Bit disappointed with bench, as I didnt match some rep maxes form the first cycle
- Have gotten stronger on all assisstance stuff this cycle though so Im sure it will transfer over to the main lifts eventually.
- Not going to change any assistance work for the next cycle and we shall see how it all goes
Linear Mode
