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DB bench
90s x 10, 9, 7, 6
Pendlay
215 x 10, 10, 8, 6
OHP
130 x 12, 10
125 x 10, 8
Failed last 2 reps in second set of 130.
Pulldown
230 x 12, 8
220 x 8, 6
Big fails across the board here. Big deal, it's only pulldown.
Concentration curls
30 x 10, 10, 8
Just a quick upper day. Start 5th cycle for real tomorrow.
Start of 5th cycle today.
Squat
295 x 6, 6, 6, 6
DL
320 x 6, 6
Leg press
430 x 8, 8, 8
Lying ham curl
170 x 12, 9, 8
Calf raise machine
320 x 12, 10, 10
Standing cable crunch
57.5 x 25
62 x 20
DB bench
90s x 11, 8, 7, 6
Pendlay
215 x 10, 10, 8, 6
OHP
125 x 12, 12, 8, 6
Pulldown
220 x 12, 10, 8, 8
Pec deck
180 x 10, 9, 6
Facepulls
50 x 12, 12, 12
Concentration curls
30 x 10, 8, 8
Losing strength? Failed several reps today on different lifts, and noticing a small downward trend lately. Still in a caloric surplus. 2 days off before this workout shouldn't have affected anything.
Squat beltless
260 x 8, 8, 8, 8
DL beltless
280 x 8, 8
Leg press
430 x 8, 8, 8
Lying ham curls
170 x 12, 10, 10
Calf raise machine
320 x 12, 10, 10
DB bench
90s x 10, 8, 8, 8
Pendlay
220 x 10, 10, 8, 6
OHP
125 x 12, 12, 10, 8
Last set was technically a rest-pause. Reached failure at 6 reps, then refused to give up those last 2 reps so knocked them out after a 5-second rest.
Pulldown
220 x 12, 10, 8, 8
Pec deck
180 x 12, 7, 6
Facepulls
50 x 12, 12, 12
Concentration curls
30 x 8, 8, 8
[youtube]benyEOs0RGE[/youtube]
[youtube]WQ-ruxYlV7Q[/youtube]
Squat
295 x 10
300 x 5 sets of 3 with 60 seconds between sets
Pause DL with a band (15 kg)
245 x 8, 8, 8
Lightest DL work I've done in a while, but with the band the last few reps of these sets torched me. Working on strengthening my lockout, as I've noticed in the past 2-3 weeks I hitch the lockout.
Leg extensions
80 x 10, 10, 10
Lying ham curls
170 x 8, 8, 6
Calf raise machine
320 x 12, 10, 10
DB bench
90s x 10, 10, 8, 7
Pendlay
225 x 10, 8, 8
OHP
135 x 10, 8, 6
Pulldown
230 x 10, 8, 7
Pec deck
180 x 11, 9, 8
Facepulls
50 x 15, 14, 12
Concentration curls
30 x 12, 8, 7
Squat
300 x 10. 1.5 x bodyweight for 10.
290 x 10 sets of 3 reps with 60 seconds between sets.
Pause DL
265 x 8, 8, 8
Leg extensions
80 x 11, 11, 11
Lying ham curls
170 x 12, 8, 8
Calf raise machine
320 x 16, 12, 12
[youtube]RLuCZm48uQ8[/youtube]
DB bench
90s x 12, 9, 9, 7
Pendlay
230 x 10, 8, 6
OHP
140 x 10, 8, 1, 6
Did a single to show a new girl what we mean by a vertical press. May as well count it.
Pulldown
240 x 10, 8, 6
Pec deck
180 x 12, 10, 7
Facepulls
50 x 15, 15, 12
Concentration curls
30 x 12, 11, 9
DB bench
90s x 12, 10, 9, 7
Pendlay
230 x 10, 8, 8
OHP
140 x 10, 8, 6
Pulldown
240 x 10, 8, 7
Pec deck
180 x 14, 10, 7
Facepulls
50 x 15, 12, 12
Skipped curls.
Squat
320 x 6, 5, 5
Was going for 3x6 but didn't make it. The guy walking around my f*king rack picking up weights didn't help my focus any.
DL
350 x 3, 3, 1, 1, 1
Going for 2x6. Added singles for some redemption.
Done. F*k it. Go eat pizza.
[youtube]AX41lr7lc8g[/youtube]
[youtube]JzubbeFX5Wk[/youtube]
DB bench
95s x 9, 7, 8, 5
Pendlay
245 x 6, 6, 6
OHP
150 x 6, 6, 6
Pulldown
270 x 6, 6, 6
[youtube]QDfSsU8uRBc[/youtube]
[youtube]hMQyWdDUsiE[/youtube]
Squat
325 x 4, 4
Wanted 6 reps but 4 keeps me on track, barely. Added a set. Program only schedules 1 x 4-6.
Pause DL
315 x 8, 8
Added a set. Felt pretty good about these.
Calf raise machine
340 x 14, 10, 9
Bodyweight 195 lbs. Haven't weighed myself in several weeks because I go in the evening, and weighing after eating all day isn't accurate. Same weight as I was around the first week of June, down from 198 at the end of June. Same weight + lifts increasing = body recomp. I'll take it.
[youtube]AK3MumDCV9Q[/youtube]
[youtube]A3NdwEQbYj0[/youtube]
DB bench
95s x 10, 8, 7, 6
Pendlay
245 x 6, 6, 6
OHP
150 x 6, 6, 6
Pulldown
270 x 6, 6, 6
Squat
330 x 3
335 x 3
340 x 3
Pause DL beltless
275 x 6, 6
Leg press
430 x 10, 10, 9
Lying ham curl
170 x 12, 9, 9
Calf raise machine
340 x 14, 11, 9
[youtube]S8rsvbU_5Fw[/youtube]
[youtube]dkYrl-jtBxM[/youtube]
DB bench
95s x 10, 9, 7, 7
Got 2 more reps from last time.
Pendlay
230 x 10, 10, 8, 6
OHP
135 x 12, 11, 9, 7
1 rep short in each of the last 3 sets.
Pulldown
240 x 10, 10, 9, 8
5 reps short across all sets.
Pec deck
180 x 12, 9, 8
Facepulls seated
55 x 12, 12, 10
Wore me out with all the volume. Obviously going too heavy. Bench and Pendlay felt good.
Squat
340 x 3
350 x 2 PR
DL
365 x 3
380 x 1, 1 PR
Wanted 380 x 2 but couldn't grind up that second rep. Added a single for redemption.
Leg press
430 x 10, 10, 8
Lying ham curl
170 x 11, 10, 8
Calf raise machine
340 x 12, 10, 9
[youtube]CBXqP2aFXbQ[/youtube]
[youtube]n-oeQnhrZq0[/youtube]
DB bench
95s x 9, 7, 6, 6
Pendlay
225 x 10, 10, 8, 6
OHP
135 x 10, 6, 5
Pulldown
240 x 10, 9, 7
Felt weak today, had no charge to grind through the hardest reps. Skipped last set of OHP and pulldown. Missed several reps on both lifts.
Max squat day
360 x 1
360 x fail
315 x 6, 3
Had a hard time with this today. Wanted 360 x 4 but after that first grind I knew there was no way I was getting more. Tried another single but it crushed me. Not sure what's up, have felt tired since last Thursday's leg workout. Will either deload or start this cycle over next week. Probably should deload. Test max deadlift on Friday.
DL
275 x 4
285 x 4
295 x 2
[youtube]aphvc2eadHI[/youtube]
Max DL day
390 x 4, 1, 1
YEAH! Didn't know what to expect after my squats went so badly on Monday, but these all moved better than I thought they would. Felt so slow during the reps but in the vids the bar speed looks ok. Moved DL day from Friday to today, will test squats again on Friday.
Squat paused
275 x 7, 6
First time doing these, they feel great for training form. Set of 7 looks a little high though they felt deep as I always go, and I never see poor depth in my normal sets.
Calf raise machine
340 x 16, 12, 10
[youtube]SX2YfIzGLpE[/youtube]
[youtube]k8FZlBUf1M0[/youtube]
Max squat day, take 2
360 x 2, 1, fail
Squat didn't increase this cycle, don't know why because I hit all the targets throughout. Better luck next time.
Upper day after squats
DB bench
95s x 6, 4, 6
Lost strength?
Pendlay
245 x 8, 6, 6
OHP
150 x 8, 6, 6
PR @ 8 reps.
Pulldown
270 x 8, 6, 6
Cycle 5 finished, onto the 6th starting Tuesday.
DB bench
95s x 9, 7, 6, 6
Pendlay
245 x 8, 6, 6
OHP
150 x 8, 6, 6
Pulldown
270 x 8, 6, 6
Pec deck
180 x 12, 8, 8
Facepulls
50 x 14, 14, 14
Concentration curls
30 x 10, 9, 9
Squat
295 x 6, 6, 6, 6
DL 340 x 6, 6
Leg press
430 x 8, 8, 8
Lying ham curl
170 x 12, 10, 8
Calf raise machine
340 x 14, 10, 10
Starting 6th cycle a day early. Same weights as 5th cycle on squats, since that lift didn't improve. 295 moved better than this workout last cycle, so maybe that's promising. DLs moved pretty good, though form broke down a bit at end of second set.
[youtube]6mHGtl4A-SI[/youtube]
[youtube]KhNECksuwRE[/youtube]
[youtube]OT-Jg1lbNuE[/youtube]
DB bench
95s x 8, 7, 7, 6
Pendlay
230 x 10, 10, 8, 6
OHP
135 x 12, 10, 8, 6
Pulldown
230 x 12, 10, 9, 8
Pec deck
180 x 8, 8, 7
Facepulls
50 x 12, 12, 12
DB bench
95s x 10, 7, 7, 6
Pendlay
230 x 10, 10, 8, 6
OHP
135 x 10, 8, 6, 6
Pulldown
230 x 12, 8, 8, 8
Pec deck
180 x 12, 10, 6
Rear delt machine
100 x 8, 6
80 x 10
Slight increase in chest exercises. Big fails on OHP, came up about 8 reps short across the 4 sets. Some fails on pulldown too. I never do rear delt machine so can't compare to anything. Had to move a bit fast today to go do something, speed might explain the fails.... Nah, I'm just a p*ssy.
Squat
260 x 8, 8, 8, 8
DL
300 x 8, 8
Leg press
430 x 8, 8, 8
Lying ham curl
170 x 12, 10, 9
Calf raise machine
340 x 15, 12, 11
DB bench
95s x 10, 8, 6, 8
Pendlay
245 x 10
235 x 10, 8
Loaded wrong weight for first set.
OHP
135 x 12, 10, 6
Pulldown
230 x 12, 12, 7
Skipped 4th set of Pendlay, OHP, and pulldown, just didn't feel super-motivated for 'em. Bodyweight 198 lbs / 89.5 kgs.
[youtube]R6middohNL8[/youtube]
[youtube]1GRDz-Hdngw[/youtube]
Squat
295 x 10
300 x 3, 3, 3, 3, 3
These all moved pretty good, better than last cycle. A closer grip feels stronger.
Pause DL
315 x 8, 8, 8
Felt good, but I messed up a pause in the 4th rep of the 3rd set.
Lying ham curl
170 x 12, 10, 8
Leg press
430 x 8, 8, 8
Calf raise machine
340 x 15, 12, 12
[youtube]Jwkcz6NCsxU[/youtube]
[youtube]yYBcakfVKBs[/youtube]
DB bench
95s x 10, 9, 8, 6
Pendlay
235 x 10, 8, 8
OHP
145 x 10, 8, 6
Really fought for the last rep of last 2 sets but got 'em.
Pulldown
235 x 10, 8, 6
These felt surprisingly good. It's only pulldown, but it's progress.
Pec deck
180 x 12, 8, 7
Concentration curls
30 x 12, 9, 8
Facepulls
50 x 15, 12, 12
Squat
300 x 10
290 x 10 sets of 3 with 60 seconds rest between sets
Nothing new here since I did this weight last cycle. Reps felt better than last time. Did 4 reps on the last set, just because I could.
Pause DL
275 x 8, 8, 8
A bit light since I DL heavy on Tuesday.
Leg extension
80 x 10, 10, 10
Lying ham curl
170 x 12, 10, 8
Calf raise
340 x 15, 15, 12
DB bench
95s x 12, 10, 8, 7
Pendlay
240 x 10, 8, 8
OHP
145 x 9, 7, 6
Pulldown
170 x 10, 8, 6
Pec deck
100 x 15, 12, 9
Facepulls
100 x 14, 14, 14
Concentration curls
30 x 10, 10, 8
Worked out at a different gym, which accounts for different numbers. Bench felt great, Pendlay and OHP hard as hell. Might go to usual gym on Tuesday for heavy legs, or brave it out with the new weights.
Squat
320 x 5, 4, 5
DL
370 x 5, 4, 3
Might have had more on squat, but the new rack at different gym just didn't feel right. Had a clumsy re-rack when I couldn't get one side of the bar on the g*ddamm hook, reminded of Chris Duffin and that monolift fail, with about 500 pounds less. Cut it out of video. DLs went pretty good, added a set for the f* of it.
[youtube]_3Zn-9BOCGQ[/youtube]
[youtube]bzQFEbPcx_o[/youtube]
DB bench
100s x 7, 7, 7, 7
Pendlay
245 x 6, 6, 6
OHP
160 x 6, 6, 6
Cable pulldown
180 x 6, 6, 6
Good upper day, nice progress on bench. OHP was the highlight. Slow-motion last rep.
[youtube]mxr326V2vsk[/youtube]
Squat
325 x 6, 2, 5
Failed third rep of second set. Lost focus, went down too fast and lost tightness. Came back for 5 reps so I'm happy. Only 1 set is prescribed, so the extra stuff doesn't much matter.
DL pause
325 x 8, 8
Calf raise machine
340 x 16, 14, 12
Will increase on these soon.
[youtube]YmBqAlnFaZI[/youtube]
[youtube]NbtH6D-PzBo[/youtube]
DB bench
100s x 9, 7, 7, 6
Pendlay
225 x 6, 6, 6
OHP
160 x 6, 5, 4, 1
Pulldown (HS machine)
270 x 6, 6, 6
Bench started strong, then strength tapered off. On Pendlay, I'm lowering weight again because my form gets terrible at higher weights. OHP was tough today, those reps were grinds.
[youtube]wJWGlcN00Iw[/youtube]
Squat
330 x 3
335 x 3
340 x 3
DL pause
285 x 6, 6
Leg press
430 x 10, 9, 8
Lying ham curl
170 x 12, 10, 8
Calf raise machine
340 x 15, 12, 10
DB bench
100s x 9, 8, 6, 4
Pendlay
210 x 10, 10, 8, 6
OHP
140 x 11
135 x 8, 8
[I]Almost[/I] got that 12th rep at 140.
Pulldown HS machine
220 x 12, 12, 10
[youtube]7nEfBcmIgj4[/youtube]
[youtube]QCOGNB_sEzg[/youtube]
Squat
340 x 3
350 x 2
DL
390 x 3
405 x 2 PR
No accessories, left happy.
[youtube]M8PEbyx2nAw[/youtube]
[youtube]vJrf0l-re4w[/youtube]
DB bench
100s x 10, 8, 6, 6
Pendlay
215 x 10, 10, 8, 6
OHP
140 x 12, 11, 9, 7
Pulldown HS machine
230 x 12, 12, 10, 8
Pec deck
180 x 12, 10, 7
Facepulls
57.5 x 12, 12, 12
Concentration curls
30 x 12, 10, 7
[youtube]LdFSSTZWgoE[/youtube]
[youtube]LwgoDIkdUEc[/youtube]
Squat
360 x 4
Passed max test this cycle. Failed test last cycle with only 2 reps, but got them all this time. Have to see how next cycle plays out in 5 more weeks.
DL beltless
285 x 4
300 x 4
310 x 3
Cheeky extra rep on last set.
Calf raise machine
340 x 12, 10, 10
[youtube]9VijocYv4LY[/youtube]
[youtube]hv7Sz2VyMnI[/youtube]
Light squat warmup
45 x 10
135 x 10, 5, 3
DL max test, take 2
415 x 2 + fail
Start next cycle on Wednesday.
[youtube]21ZxTWx2sgk[/youtube]
Squat
310 x 6, 6, 6, 6
DL
340 x 6, 9
Just did AMRAP on the second set instead of 6.
Calf raise machine
340 x 18
360 x 12, 12
DB bench
100s x 9, 7, 6, 5
Pendlay
215 x 10, 10, 10
OHP
135 x 12, 10, 8
Pulldown HS machine
230 x 12, 10, 9
Deviated from the program a bit because I didn't feel like doing so much volume; dropped fourth set on all exercises.
DB bench
100s x 8, 6, 6
Pendlay
215 x 10, 10, 10
OHP
135 x 12, 12, 10
Pulldown HS machine
230 x 12, 12, 12
Squat beltless
275 x 8, 8, 8, 8
DL beltless
300 x 8, 8
Leg extensions
90 x 8, 10, 10
Lying ham curl
170 x 10, 6, 8
Calf raise machine
360 x 10, 10, 10
DB bench
100s x 10, 8, 8
Pendlay
220 x 10, 10, 10
OHP
135 x 12, 11, 10
Pulldown HS machine
235 x 12, 11, 10
Squat
310 x 10
315 x 3, 3, 3, 3, 3
DL pause
325 x 8, 8, 8
Calf raise machine
360 x 12, 12, 12
DB bench
100s x 10, 8, 7, 5
Pendlay
225 x 10, 8, 8
OHP
145 x 10, 8, 8
Might be a PR, I forgot.
Pulldown HS machine
240 x 10, 8, 8
Facepulls
57.5 x 12, 12, 12
[youtube]n403MXPhhxc[/youtube]
Squat
315 x 10
305 x 10 sets of 3 with 60 seconds rest between sets
Dl pause beltless
285 x 8, 6
275 x 8
Second set of 285 felt awful so I dropped it. 275 felt good.
[youtube]WhEyrdhRxHc[/youtube]
DB bench
105s x 8, 7, 7, 5
Bumped up the weight on these.
Pendlay
225 x 10, 10, 8
OHP
145 x 10, 10, 8
HS high row pulldown
240 x 10, 10, 8
Different gym doesn't have my usual HS machine, and the cable pulldown was taken.
Preacher curls
65 x 8, 10, 10
Skullcrushers
65 x 12
85 x 6
Elbows hurt on second set so I left it at that.