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  1. #61
    Registered User Schultzy85's Avatar
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    Cycle 5 - 5/3/1 Press Day

    First up, deads on Saturday went pretty ****house.... Got 2 x 157.5kg on 1+ set, not happy at all. Used a bar I haven't before (never again) and grip just seemed all fukked up. The two came up fairly easy but something was off. Back was a bit ordinary too so just left it at that. Prob not too bad to have an easy week for a change.

    Press day today. Went alright (especially considering my new nutrition plan which I'll go into later).

    Warm up sets:

    20kg x 5
    20kg x 5
    30kg x 3

    Work sets:

    40kg x 5
    45kg x 3
    52.5kg x 6

    Got 50kg x 6 last 1+ day, so same reps more weight seems pretty good.

    Assistance Work:

    Then hit up some bench, 5 x 5 x 62.5kg. Went ok, mixed grip width up a bit to try and hit different areas. SS with pull ups. Then did some DB press SS with pull ups and rear delt machine flyes.

    1+ Press Progression:

    C1: 8 x 42.5kg
    C2: 7 x 45kg
    C3: 8 x 47.5kg
    C4: 6 x 50kg
    C5: 6 x 52.5kg

    New nutrition plan - Intermittent Fasting

    So over the weekend I decided I've gotten too fat, need to lose a bit. I've heard good things about IF around the bb.com forum so I thought I'd look into it a bit more. So today was the first day.

    The training session above was done at about 12-1pm, so fasted from around 9PM last night (other than BCAA's and PWO). Wasn't sure how this would go as I'm usually getting two meals in before I hit the gym. As above though, the session went well, whilst I didn't quite hit a PR, I got the same reps as C4 at a higher weight so can't complain.

    Thoughts so far are that IF seems pretty good. Considering this was the first day and I would've expected my body to take a while to adapt, I handled it pretty well.

    Starting Weight - 86.0kg (although I think some of this is water weight from crap eating over the weekend)

    Goal Weight - 80.0kg (I think, but we'll see how it goes)
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  2. #62
    Registered User trancebreak's Avatar
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    How are you finding SS chins between press sets? Unfortunate with the deadlifts, using a different bar is definitely a legitimate excuse when it comes to deadlifts.
    GL on IF, depending on your success, I might have to consider it in the future aswell. Hope it works out bro
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  3. #63
    Registered User Schultzy85's Avatar
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    Originally Posted by trancebreak View Post
    How are you finding SS chins between press sets? Unfortunate with the deadlifts, using a different bar is definitely a legitimate excuse when it comes to deadlifts.
    GL on IF, depending on your success, I might have to consider it in the future aswell. Hope it works out bro
    Mate I always love SS's and press/pull are perfect. My chins haven't come a long way lately though, getting to heavy haahah.

    If the first day of IF is anything to go by I think it will be good. Very unconventional but definitely has it's merits and scientific support. Was telling a bloke in the gym about it and he basically said there's no way that can work. Lots of people not willing to question conventional wisdom..... It certainly gets a good wrap around the forums.
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  4. #64
    Registered User Schultzy85's Avatar
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    Cycle 6 - Squat 5+ Day

    Second day of IF and squats today. Thought this might be interesting as it's one thing to go alright on press day fasted, but squats is another story entirely....

    Warm up sets:

    BW/Bar each x 5
    40kg x 5
    60kg x 5
    70kg x 3

    Work sets:

    90kg x 5
    100kg x 5
    115kg x 10

    Pretty darn happy with this. It's an equal PR tied with 8 x 122.5kg, but all of these reps were a good amount below parallel imo. So I would class this as my best set of squats in relation to both form and weight moved.

    Assistance Work:

    Kroc rows, 35kg x 23, not my best but notbadmand. Then did some lying hamstring curls (back wasn't up to SLDL's today) followed by a bit of ab work. Not bad all up.

    5+ Squat Progression:

    C1: 6 x 97.5kg
    C2: 5 x 102.5kg (dropped training max after this workout to get form right)
    C3: 6 x 102.5kg (form getting better)
    C4: 8 x 107.5kg
    C5: 10 x 110kg (form solid)
    C6: 10 x 115kg (form/depth great)

    Very happy with this progression. Combination of more reps, more weight and improved form. Squat has probably progressed the best out of all lifts. 1RM was probably around 120kg when I started (with not great form/depth), now I reckon I'd easy hit 150+kg. 30kg in 3.5months, not bad, probably need to test the max soon.

    Intermittent Fasting

    As you can see, today went pretty good. Again considering it's only the second day, I think my body will only adapt more from here, but we'll see how it goes.

    Bench tomorrow, really considering dropping the weight a bit as I've really been struggling here.....
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  5. #65
    I am legend tazui1982's Avatar
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    Just wanna say Hi, i'm a new lifter and 20% weaker and less experienced than you so no comments :P
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  6. #66
    Registered User Schultzy85's Avatar
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    Hey mate, all comments welcome. How's your lifting going?
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  7. #67
    Registered User Schultzy85's Avatar
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    Cycle 6 - Bench 5+ Day

    Fuk yes, finally broke through my bench plateau.... I was strongly considering dropping the weight as I wasn't sure whether I would even get the prescribed reps, but decided to give it one more go.

    Warm up sets:

    30kg x 5
    40kg x 5
    45kg x 3

    Work sets:

    57.5kg x 5
    65kg x 5
    75kg x 5

    Yep I know I only got the prescribed reps, but it was a PR from a calculated 1RM perspective so pretty stoked. I only got 4 last time on 5+ day so very happy to get this.

    Assistance Work:

    Did some incline DB, some heavy some light, SS with slyes for a couple of sets. Followed up with some tricep work for which I pushed more weight for more reps than I have previously, so again happy. SS triceps with farmers walks for a bit of cardio.

    5+ Bench Progression:

    C1: 6 x 65kg
    C2: 7 x 65kg (form not great for first couple of weeks)
    C3: 6 x 67.5kg (form getting better)
    C4: 7 x 70kg (think this was first week to hit chest on every rep)
    C5: 4 x 72.5kg
    C6: 5 x 75kg

    Would like to see more progression, but at least this week was a step in the right direction. I think my actual progression is a bit more, as reps early on weren't touching chest all the time. Training max may have started a bit high but we'll see how it goes.

    As below, hadn't had a PR in ages so very happy to finally get one!!!



    I don't know whether today was just a lucky set, or if I've been doing something right lately, but hopefully I can start to see a bit more progress.

    Intermittent Fasting

    It's hard to make a call on only the third day, but I think I'm sold on IF, it's going great so far. Gym has been really good, and outside the gym is going well too. Really looking forward to seeing how this goes.
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  8. #68
    Registered User trancebreak's Avatar
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    Glad your bench is finally going in the right direction. How wide is your grip? Bringing mine in a bit made my bench explode man.
    200kg DL attempt tomorrow depending on how well my 170 1+ rep is. If it feels too hard I'll just continue with the set. Wish me luck!
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  9. #69
    Registered User Schultzy85's Avatar
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    Grip's fairly standard. Forearms pretty much vertical with bar on chest I would say. Have messed around with different grips when I bench on press day and can't really notice much difference wider or narrower. But yeah, based on what happened with yours, maybe I should narrow it up a bit.

    Mat all the best with the 200kg. I'm sure you'll nail it which will be fukkin awesome!!! 5 plates not far off...
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  10. #70
    Registered User Schultzy85's Avatar
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    Cycle 6 - Dead 5+ Day

    Deads day today, was hoping it would go a bit better than last week, and it did!

    Warm up sets:

    60kg x 5
    70kg x 5
    90kg x 3

    Work sets:

    110kg x 5
    127.5kg x 5
    145kg x 9

    Calculated rep PR!!! Good set, last rep was slow but all in all really happy.

    Assistance Work:

    Followed up with squats, 5 x 5 x 75kg SS with pull ups. Reasonably easy. The some machine rows, various curls, all SS with farmer's walks.

    5+ Dead Progression:

    C1: 5 x 122.5kg
    C2: 8 x 127.5kg (form not great for first couple of weeks)
    C3: 9 x 132.5kg (form getting better)
    C4: 10 x 135kg (think this was first week to hit chest on every rep)
    C5: 9 x 140kg
    C6: 9 x 145kg

    Pretty happy to be repping out so many at a bit over three plates, won't be long until I'm repping 4!

    Intermittent Fasting

    Well, what can I say, 4 workouts this week and all have been solid. All either PR's or very close, and generally feeling really good. Hopefully will start to see a bit of progress on the scales. Was 84.0kg this morning but I think most of the 2kg I've dropped is water weight from crap nutrition/beers over the weekend.
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  11. #71
    Registered User trancebreak's Avatar
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    Always gotta have a calorie balance for weekly beers mate.
    That deadlift progress is insane. 22.5kg and +4 reps in 6 months.
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  12. #72
    Registered User Schultzy85's Avatar
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    Haha it's always the beers that throw the calorie balance out mate.... Work Chrissy party tomorrow so same again.... At a german restaurant, chit's gonna get messy.

    Can't complain about deads progress, pretty happy actually and doesn't feel like slowing.
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  13. #73
    Registered User Schultzy85's Avatar
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    Cycle 6 - Press 5+ Day

    Didn't get to the gym until a bit later today, as the missus works and I was looking after the young feller.

    Warm up sets:

    20kg x 5
    20kg x 5
    30kg x 3

    Work sets:

    37.5kg x 5
    42.5kg x 5
    50kg x 9

    Rep PR = stoked.

    Assistance Work:

    Followed up with bench as I have for the last few weeks. 3 x 5 x 65kg. Didn't have 5 x 5 in me today. I think I'll stick with doing 3 sets as a minimum, and add one or two if I'm feeling good. Wanna make sure it doesn't effect my actual bench day. SS these with pull ups, 5, 5, 5, 3 or something, went fairly easy on them.

    Then followed up with some standing DB press (apparently these get the most muscle activation, so good from a hypertrophy perspective), SS with calf raises.

    5+ Press Progression:

    C1: 7 x 40kg
    C2: 11 x 40kg
    C3: 9 x 42.5kg
    C4: 9 x 45kg
    C5: 9 x 47.5kg
    C6: 9 x 50kg

    Well, looks like 9 is the magic number for press. Not that I'm complaining, if I keep getting 9 as the weight goes up that is fine. 1RM progression as follows:



    Intermittent Fasting

    Feeling good, another PR, going great still.

    Even though I trained a bit later today, I still trained fasted. Got work Christmas party tonight so this might help keeping tonight's gluttony inside my feeding window. Not that it matters too much, pretty sure I'll be well over my Macro's for today....

    Time to get yucky!!!
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  14. #74
    Registered User Schultzy85's Avatar
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    Cycle 6 - Squat 3+ Day

    Well, I was still feeling a bit worse for wear after Saturday night's festivities, but hardened the fuk up and got in the gym any way. For some reason hitting some heavy singles felt more enticing than heaps of reps, so I just hit 3 on the top set and did a couple of heavy singles....

    Warm up sets:

    BW/Bar x 5
    50kg x 5
    60kg x 5
    70kg x 3

    Work sets:

    95kg x 3
    107.5kg x 3
    122.5kg x 3
    140kg x 1 (3 plates!)
    150kg x 1 (330lb)

    Actual PR. I haven't done any heavy singles for squats since before I started 5/3/1, haven't actually done anything other than what was prescribed. Hitting a 3 plater was something I wanted to achieve this year, I've known I had it in more for a while, so expected to get it pretty easy and did.

    I thought I had 150kg in me too, but it was an absolute grinder of a rep. Thought I was gonna miss it for a while, but once I got through the sticking point it come up quick.

    Assistance Work:

    Just Kroc Rows today. 21 x 35kg DB. Struggling to progress a lot on these, probably due to the fact I've been destroying myself on squats. Oh well, will get there.

    3+ Squat Progression:

    C1: 6 x 102.5kg
    C2: 5 x 102.5kg (dropped weight to get form/depth better)
    C3: 6 x 107.5kg
    C4: 6 x 112.5kg
    C5: 7 x 117.5kg
    C6: 3 x 122.5kg, 1 x 150kg

    Pretty sure my squat is exploding in a big way, very happy with progress!

    Bench tomorrow, will be interesting......
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    Cycle 6 - 3+ Bench Day

    Knew today was going to be fairly tough, last cycles 1+ was the same weight and I only got 2...

    Warm up sets:

    30kg x 5
    40kg x 5
    50kg x 3

    Work sets:

    62.5kg x 3
    70kg x 3
    80kg x 3

    Equal rep PR. Reasonably happy with this as at least I've added 1 rep at this weight in two weeks, and just happy to get minimum reps.

    Assistance Work:

    Some incline benching and flyes. Got the 30kg's up for about 2 sets of 6, hopefully will have a crack at getting the 32.5kg's up soon. Then some tricep work. All in all not bad.

    3+ Bench Progression:

    C1: 5 x 67.5kg
    C2: 3 x 70kg (was not hitting full ROM until after this cycle I think)
    C3: 3 x 72.5kg (hitting full ROM)
    C4: 4 x 75kg
    C5: 3 x 77.5kg
    C6: 3 x 80kg

    Bench is ever so slowly creeping up, I just wish it would move up a bit quicker. When will it be my turn to bench 2 plates?
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    Cycle 6 - 3+ Dead Day

    Always enjoy deadlift day, and today was no exception.

    Warm up sets:

    60kg x 5
    80kg x 5
    90kg x 3

    Work sets:

    120kg x 3
    135kg x 3
    152.5kg x 8

    Calculated rep PR (= 190kg). Pretty happy with this, was a tough set but I think I still had at least one rep in me.

    Pretty sure everyone in the gym was mirin the top set even before I picked the weight up. Then when I cranked out eight reps they were in awe.... And on this basis I think I need to find a new gym, where a measly 3 plate (and a bit) deadlift isn't considered good...

    Assistance Work:

    Squats, 3 x 5 x 80kg. Same as bench I think I'm gonna stick with 3 sets minimum, 5 if feeling it. Also gonna ramp up weight each week by only 2.5kg (was going at 5kg). SS these with a handful of pullups, then some bicep curls SS with farmer's walks.

    3+ Dead Progression:

    C1: 6 x 130kg
    C2: 7 x 135kg
    C3: 5 x 140kg
    C4: 3 x 152.5kg (fukked the weight on these, then went for some heavy singles, got 162.5/167.5kg and missed 175kg or something like that)
    C5: 3 x 147.5kg, 1 x 167.5, 1 x 185kg
    C6: 8 x 152.5kg

    Deadlifts still progressing quite well, if I hit a heap of reps on 1+, I might bump up next cycle by 2.5kg more than the norm....

    Still on board dat dere IF, still going well, which is pretty clear from my workouts (other than bench). Looking forward to a rest day and then press day Friday (and hopefully another PR).

    Also only got 1.5 more days of work then 2 weeks off. Well earnt this year.
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    Cycle 6 - Press 3+ Day

    Press day yesterday, wasn't the best training session. Didn't train fasted as I trained a bit later in the day so not sure if this made the difference, but I think it might have.

    Warm up sets:

    20kg x 5
    30kg x 5
    30kg x 3

    Work sets:

    40kg x 3
    45kg x 3
    52.5kg x 6

    Same amount of reps I got with the same weight on 1+ last cycle, so a bit disappointed I didn't get more. I think I had more in me, but wasn't feeling it so racked it.

    Assistance Work:

    Bench, 3 x 5 x 67.5kg. Reasonably tough, but got through it. Then did some standing DB press, rear delt raises, pull ups, calves and abs...

    3+ Press Progression:

    C1: 10 x 40kg
    C2: 10 x 42.5kg
    C3: 7 x 45kg
    C4: 10 x 47.5kg
    C5: 8 x 50kg
    C6: 6 x 52.5kg

    Press still progressing well, this was just a bit of an off workout. Looking forward to 1+ week in a couple of cycles when I'll be putting up 60kg, hopefully for 5+ reps.

    About to head down to the Gold Coast for Christmas so gonna be heading to a World Gym franchise down there, have been before and it was great so looking forward to it.
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    Cycle 7 - 5+ Dead Day

    Time to get this log back on track. Was away for a week around Christmas (1+ week of last cycle) and then deloaded, so either couldn't log or couldn't be bothered logging my workouts. Anyway up until today workouts have been pretty **** due to poor nutrition around Christmas (and too much beer/no sleep). Today went well though, back on track.

    Warm up sets:

    60kg x 5
    75kg x 5
    90kg x 3

    Work sets:

    115kg x 5
    130kg x 5
    150kg x 9

    Stoked with this, Rep PR. Haven't had a PR for a while due to poor nutrition over Christmas plus deload week (obv).

    Assistance Work:

    Squats 3 x 5 x 82.5kg, easy, supersetted with pull ups. Then some close grip seated cable rows and DB curls.

    Then hit a bit of low intensity cardio, to assist with the weight I'm trying to drop.

    5+ Dead Progression:

    C1: 5 x 122.5kg
    C2: 8 x 127.5kg
    C3: 9 x 132.5kg
    C4: 10 x 135kg
    C5: 8 x 140kg
    C6: 9 x 145kg
    C7: 9 x 150kg

    Still seeing good progress, don't think I would be too far of being able to hit 200kg x 1.

    Diet

    Nutrition has been pretty ****house, but I've been sticking with IF for the most part and I feel that whilst what I've consumed has been pretty ordinary, IF has allowed me to keep total cals under control. I just think due to the quality of those cals being crap, strength has been down. But I've been back on track for the last few days and will keep it up for the next 6 weeks or so.

    Weight: 83.2kg

    Pretty happy here, I think I've lost about 1.5kg since I started, not 100% sure though. Pretty happy with that considering two weeks of holidays in there. Goal to get to 80kg, hopefully a bit less by 16th February.
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    Cycle 7 - 5+ Press Day

    Not too bad of a day in the gym today, spent the morning out in the sun, tried to keep hydrated but think I was still abit dehydrated, but anyway...

    Warm up sets:

    20kg x 5
    20kg x 5
    30kg x 3

    Work sets:

    40kg x 5
    45kg x 5
    50kg x 7

    Much better than the last couple of weeks, but I have got 9 reps at 50kg before...

    Assistance Work:

    Bench 1 x 5 x 70kg, 2 x 5 x 65kg, 70kg was tough, 65kg was easy enough. Followed with some presses, raises and calves.

    Then hit a bit of HIIT, 10 min, 20s on 40s off, so 10 sets.

    5+ Press Progression:

    C1: 7 x 40kg
    C2: 11 x 40kg
    C3: 9 x 42.5kg
    C4: 9 x 45kg
    C5: 9 x 47.5kg
    C6: 9 x 50kg
    C7: 7 x 50kg

    Progress has been good imo. A bit crap this week but after the last couple, I think it's back on track and will hit some good reps next week.

    Weight: 83.0kg
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    Sick high rep deadlifts brah definitely should up the weight a bit higher perhaps and get in the 5-7 rep range on 3+ days?
    Sucks on the pressing. You should try thumbless grip while pressing. I saw an article from wendler and tried it out. Although ive switched back to a normal grip now, pretty sure it benefited
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    Cycle 7 - 3+ Dead Day

    Missed logging my last couple of workouts, top sets as follows:

    Squat 3+ - 2 x 125kg - Got into the gym a day or so earlier than I should of here, back wasn't up to it so I racked it.
    Bench 3+ - 3 x 77.5kg - Thinking about dropping the training max on these significantly, wanna start pumping out more reps and seeing a bit more progress.

    Today was deadlift day again.

    Warm up sets:

    60kg x 5
    80kg x 5
    90kg x 3

    Work sets:

    120kg x 3
    140kg x 3
    157.5kg x 7

    8 would've got me a PR, but no worries there. All in all a good set.

    Assistance Work:

    Usually do squats, but gonna drop them as recovery is slow whilst cutting. Did some pullups, close grip seated cable rows and bicep curls.

    3+ Dead Progression:

    C1: 6 x 130kg
    C2: 7 x 135kg
    C3: 5 x 140kg
    C4: 3 x 152.5kg (fukked the weight on these, then went for some heavy singles, got 162.5/167.5kg and missed 175kg or something like that)
    C5: 3 x 147.5kg, 1 x 167.5, 1 x 185kg
    C6: 8 x 152.5kg
    C7: 7 x 157.5kg

    Still stoked with progress here. Don't think I'm too far of hitting 200kg, will be pretty good to get there....

    Weight = 82.9kg

    Still dropping weight fairly slowly and I'm on track to hit 80kg by the time I want. IF still going good, highly recommend it.

    Originally Posted by trancebreak View Post
    Sick high rep deadlifts brah definitely should up the weight a bit higher perhaps and get in the 5-7 rep range on 3+ days?
    Sucks on the pressing. You should try thumbless grip while pressing. I saw an article from wendler and tried it out. Although ive switched back to a normal grip now, pretty sure it benefited
    Thanks mate, I think the workout you're referring to was 5+ day. Today was 3+ and got 7, so still probably at the high end, but I don't want to bump it higher while I'm cutting. I actually used to use thumbless (Wendler recommends in the ebook I think), but I changed a while back when I was reading Starting Strength as Rippetoe says not to use thumbless on anything. Might give it a go again though.
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    Ok so I've just decided to put a bit more thought into my assistance work, to give it a bit more structure and allow a bit more tracking of progress, as follows:

    Squat Day

    5/3/1 Squat

    Squats - 5 x 10 (Boring But Big essentially)
    Back Raises - 5 x 10

    Abs (sit ups/hanging leg raises/side bends)

    Bench Day

    5/3/1 Bench

    Incline Bench - 5 x 10 (BBB again) ss with Pullups - 5 x 5 (gradually adding reps until I add weight)
    Incline Flyes - 5 x 10
    CGBP - 5 x 10
    Tricep Press Downs - One warmup, one dropset

    Dead Day

    5/3/1 Deadlifts

    SLDL - 5 x 10
    Kroc Rows - start at 35kg DB, bump up everytime I hit 30 reps
    T-Bar Rows - 5 x 10

    Curls

    Press Day

    5/3/1 Press

    Dips ss with Pullups/Chins - 5 sets of as many as possible, add weight when 5 x 15ish
    Standing DB Press - 5 x 10
    Raises (fronts/sides/rears, whatever I feel like at the time)
    Calves 3-5 x high reps
    Abs (as above)

    Keen to hear anyone's thoughts/comments....
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    Cycle 7 - 3+ Press Day

    Pressing today and first day on my new template.

    Pressing

    Warm up sets:

    20kg x 5
    30kg x 5
    30kg x 3

    Work sets:

    42.5kg x 3
    47.5kg x 3
    55kg x 4

    I only got 2 reps at this weight on Cycle 6 1+ day, which was a **** workout, but in any case still happy to add a couple of reps. Not a rep PR and only 1 more than required, but still pretty happy.

    Assistance Work

    Dips supersetted with Pullups (BW dip reps)/(BW Pullup reps):

    7/5
    7/5
    8/5 (switched to chins on this set)
    6/3
    6/3

    Happy enough with dips, but pullups/chins were tough after back day yesterday.

    Standing DB Press

    10 x 17.5kg DB's
    10 x 15kg
    3 x 10 x 12.5kg

    These were pretty tough. Will start with 15kg DB's next time, with the aim of hitting 5 x 10 then upping the weight and so on.

    Rear Delt Machine Flyes

    3 x 10 x 66kg

    Easy, will bump to 73kg or whatever the next notch is next time I do these.

    No calves/abs today, didn't have enough time and wanted to get some cardio in (so hit calves with treadmill incline).


    Cardio

    Around 12 min/120cals on the treadmill. Don't really have much time to get in anymore but if I can get somewhere between 500-1000cals for the week then its another 200-300g weightloss.

    3+ Press Progression:

    C1: 10 x 40kg
    C2: 10 x 42.5kg
    C3: 7 x 45kg
    C4: 10 x 47.5kg
    C5: 8 x 50kg
    C6: 6 x 52.5kg
    C7: 4 x 55kg

    Press seems to be slowing up a bit, but it might just be the calorie deficit.

    Nutrition

    Have been keeping nutrition pretty much on point since the end of holidays, so very happy from that perspective. Scales haven't budged much in a few days, might drop carbs a little bit more.

    Weight = 82.7-83.0kg (over the last couple of days)
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    Cycle 7 - 1+ Squat Day

    Squats today. Went okay but realized I can't handle the volume I was planning on whilst cutting.

    Squats

    Warm up sets:

    50kg x 5
    70kg x 5
    80kg x 3

    Work sets:

    100kg x 5
    120kg x 3
    132.5kg x 3

    Better than the two reps I got last week at 127.5kg, but not great. Happy enough though.

    Assistance Work

    More Squats:

    60kg x 10
    60kg x 7
    60kg x 9

    Was planning on 5 x 10, and thought 60kg would be starting light. Will keep these here but just do whatever suits on the day, 3 x 5, 3 x 10, 5 x 10 etc....

    Good Mornings

    30kg x 10
    30kg x 7
    30kg x 9

    These were pretty tough, trying to focus on good form.

    Abs

    3 sets of a circuit consisting of weight crunches, hanging leg raises and side bends. I feel this hits the abs all around. Really smashed em today.

    Cardio

    HIIT - 10 sets of 20s/40s on the seated bike. Punished.

    1+ Squat Progression:

    C1: 3 x 110kg
    C2: 3 x 110kg (dropped training max to improve form)
    C3: 3 x 115kg
    C4: 5 x 120kg
    C5: 8 x 122.5kg
    C6: 4 x 127.5kg
    C7: 4 x 132.5kg

    Progress slowing due to cutting I think, but still a big increase over these 7 cycles.

    Nutrition

    Had a small cheat last night, a soft drink and a few chips, not a big deal though. Overall still on track.

    Weight = 82.6
    Meet - 375/215/441

    Gym - 353/231/452
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    Realised I'm always on your case with your high rep deadlifts, but you know what you're doing I'll back off! Haha, I forgot to take into account you're on a deficit, so even the slightest increase is good!

    Thats insane progress on your Squats bro, especially unbelted. Good fuarking workout, keen to see your improvements this year.
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    Originally Posted by trancebreak View Post
    Realised I'm always on your case with your high rep deadlifts, but you know what you're doing I'll back off! Haha, I forgot to take into account you're on a deficit, so even the slightest increase is good!

    Thats insane progress on your Squats bro, especially unbelted. Good fuarking workout, keen to see your improvements this year.
    Thanks mate. If I wasn't cutting I'd definitely be bumping the deads up a bit, see how I go with 1+ on Monday and I might just do it anyway.

    Pretty happy with squat progress, especially considering my form/depth was **** to start of with.

    I can't fuarkkking wait to get back on a surplus, so much more fun than this cutting garbage.... Particularly the cardio part... Keen to see what you're going to deliver this year too, you're killing it at the moment.
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    In response to your new template, I thought I'd critique it. Although I'm probably not the best person to ask advice, I'm sure you'd appreciate any feedback (like I did when you gave me some)

    Your squat and deadlift days look solid. What I suggest, however, is to do 5x10 SLDL on your Squat days and 3-5x10 Squats on your Deadlift day. This increases frequency per week and you're somewhat fresher to smash the volume. In terms of other accessories on those days, just go by feel. If your lower back feels like shiet on that day, just focus on smashing the 5x10 and move to abs, if you're feeling good, add some light quad/posterior work.

    In terms of your pressing days, 10 volume sets per day sounds brutal. Personally, I wouldn't be able to push any beneficial weight to save my life after my first 5x10 accessory. However, if you feel like its contributing to hypertrophy and your main lift, then definitely keep them in.

    I've always followed something Wendler said, "have a great workout with your main lifts, have a good workout with your accessories", or something along those lines anyway haha.
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    Originally Posted by trancebreak View Post
    In response to your new template, I thought I'd critique it. Although I'm probably not the best person to ask advice, I'm sure you'd appreciate any feedback (like I did when you gave me some)

    Your squat and deadlift days look solid. What I suggest, however, is to do 5x10 SLDL on your Squat days and 3-5x10 Squats on your Deadlift day. This increases frequency per week and you're somewhat fresher to smash the volume. In terms of other accessories on those days, just go by feel. If your lower back feels like shiet on that day, just focus on smashing the 5x10 and move to abs, if you're feeling good, add some light quad/posterior work.

    In terms of your pressing days, 10 volume sets per day sounds brutal. Personally, I wouldn't be able to push any beneficial weight to save my life after my first 5x10 accessory. However, if you feel like its contributing to hypertrophy and your main lift, then definitely keep them in.

    I've always followed something Wendler said, "have a great workout with your main lifts, have a good workout with your accessories", or something along those lines anyway haha.
    Cheers for the feedback mate, appreciate it. Yeah, suffering some brutal DOMS today so think I might cut out the extra squats altogether, at least until I'm back on a surplus, recovery is a bish on a cut. Will see how I go.

    I'll post yesterday's bench workout soon, but the volume on chest day didn't seem too bad, albeit I did go reasonably light. Will see how it goes.

    And Wendler's philosophy re. accessories applies even more so when cutting, so definitely gonna feel each workout out and adjust as necessary.
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    Cycle 7 - 1+ Bench Day

    Bench yesterday, overall didn't go to bad.

    Benching

    Warm up sets:

    30kg x 5
    40kg x 5
    50kg x 3

    Work sets:

    65kg x 5
    70kg x 3
    80kg x 2

    I've hit 3 reps at 80kg before, but considering how I've been going of late, I'm pretty happy with this. 2nd rep was a real grinder, definitely didn't have a third.

    In any case, I'm still gonna reset my bench, probably set my training max to 90% of 82.5kg 1RM (based on 2 x 80kg). I feel like I'll make more progress getting a few more reps in at a lower weight.

    Assistance Work

    Incline BB Bench ss with pullups/chins:

    5 x 10 x 40kg/5 pullups/chins

    Bench was easy enough here, will bump to 42.5kg next workout. First couple of sets were pullups, last three chins.

    Incline flyes

    5 x 10 x 12.5kg DB's

    Bit harder towards the end, will start with 15kg's next workout.

    CGBP

    3 x 10 x 40kg

    Easy enough, will bump to 42.5kg here also. Was going for 5 sets but ran low on time.

    Tricep pressdowns

    One warmup set, then 1 drop set, got 5 reps of the full stack (160lbs) then about 3/4 drops.

    3+ Bench Progression:

    C1: 3 x 72.5kg (form ordinary)
    C2: 3 x 72.5kg (form better)
    C3: 4 x 72.5kg (stuffed up the weight here)
    C4: 3 x 77.5kg
    C5: 2 x 80kg
    C6: 1 x 82.5kg
    C7: 2 x 80kg

    Bench has definitely progressed since the start, but hasn't for a while now. I think dropping the weight back a bit will help significantly.

    Nutrition

    Have had a few cheats this weekend, but kept it pretty reasonable. Back on track from now on.

    Weight = 82.6kg
    Meet - 375/215/441

    Gym - 353/231/452
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    Cycle 7 - 1+ Dead Day

    First up, I better log yesterday's dead day, not a bad workout.

    Deads

    Warm up sets:

    60kg x 5
    80kg x 5
    100kg x 3

    Work sets:

    130kg x 5
    150kg x 3
    167.5kg x 2 (had more in me here, maybe 5-6, but wanted to do some heavy singles)
    180kg x 1 (this went up reasonably easy)
    190kg x 0 (went for a PR, but my mind wasn't in it, and my body probably wasn't quite up to it)

    Overall happy with this workout. Disappointed in the 190kg, but I know I would get it on a good day/if I wasn't cutting.

    Assistance Work

    Wasn't really up for too much today, did the following and then some bicep curls.

    T-Bar Rows

    3 x 10 x 60kg

    Powered through these quickly enough. Will up to maybe 65kg next workout.

    Kroc Rows

    20 reps x 30kg DB

    Starting these back up fairly light, will move up when I hit 30 reps.

    Cardio

    About 10 minutes on the treadmill, 100cals.

    1+ Dead Progression

    C1: 5 x 137.5kg
    C2: 5 x 142.5kg
    C3: 6 x 147.5kg
    C4: 1 x 152.5kg, 1 x 180kg
    C5: 2 x 157.5kg (used different bar = no good)
    C6: 4 x 162.5kg
    C7: 2 x 167.5kg, 1 x 180kg

    Can't wait to get back on a surplus to see strength moving up quicker again.

    Weight = 82.3kg

    Happy with this, was same again today. 2.4kg to go.
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