Geneswest's Lifting Log

[geneswest]

Squats Week 3 Cycle 3

Squats
97.5kg x 5
110kg x 3
125kg x 6 (PR)

Sumo Deadlifts
60kg x 10
100kg x 8
140kg x 4 (PR)

Stiff Legged Deadlifts
45kg x 12
45kg x 15

Standing Calf Raises
60kg x 15
60kg x 15
65kg x 12

Leg Extensions
#15 x 12
#15 x 12
#10 x 20

Notes: Squats were really good, definitely a PR. First time doing sumo's, felt really good.. would've had at least 5 of 140kg but I lost balance after the 4th rep and just dropped the bar. Cycle 4 of Wendler's 5/3/1 program starting tomorrow. Really happy about this program and my progression

[geneswest]

Alterations to training maxes for Cycle 4 of Wendler's 5/3/1 program

I have been adding 2.5kg on Bench and OHP, and 5kg on squats and deadlifts every cycle so far. I have decided this cycle, due to my quick rate of progression, to slightly up these just for this cycle.
I am adding 5kg to my bench training max. Still 2.5kg to OHP. 10kg to my deadlift training max and 9kg to my squat.
I will go back to the normal 2.5kg/5kg addition to maxes next cycle, but I just want to speed up progression and I honestly don't think I'll stall even in 8-10 cycles.

[Teenwolf2]

Squats are really strong, and rdls are outta this world! Great progress Bri

[geneswest]

Squats are really strong, and rdls are outta this world! Great progress Bri

Cheers man! I will be getting better at RDL's soon too it was the first time I've tried them

[jstr94]

I wouldnt alter something unless you plateau, why change something that is already working fine.

[geneswest]

I wouldnt alter something unless you plateau, why change something that is already working fine.

Because my progress has been really quick and quite frankly even after 8 cycles it would be very easy.. Todays bench day confirms this


Bench Cycle 4 Week 1

Bench Press
70kg x 5
77.5kg x 5
87.5kg x 10 (HUGE PR)

Incline Bench Press
70kg x 10
75kg x 6
80kg x 4

Machine Incline Chest Press
60kg x 12
70kg x 10
80kg x 10

Dips
BW x 18
BW x 18
BW x 13

Machine Fly
#12 x 15
#14 x 12
#14 x 12

One Arm DB Extension
8kg x 15
12kg x 12

Single Arm Pressdown
#5 x 8

Notes: Even after adding 5kg to my training max on bench instead of 2.5kg, I managed 10 reps.. Last cycle I did 85x8 and this time round 87.5x10. Improving a lot on the bench and I'm really happy! Incline was a PR as well I think and was after a lot of pressing. Weight was down today weighed in at 74.3kg

[geneswest]

Deadlift 4.1

Deadlifts
105kg x 5
120kg x 5
135kg x 5

180kg x 0.9 (See vid, didn't lock out fully)

Barbell Shrugs
80kg x 12
80kg x 12
80kg x 12

Pendlay Row
80kg x 5
60kg x 15

DB Row
37.5kg x 10
37.5kg x 10

Face Pull
#5 x 10
#5 x 12
#4 x 15

Lat Pulldown
#11 x 12
#12 x 12
#8 x 15 (really slow)

One Arm Machine Row
35kg x 10
35kg x 10
20kg x 15

Barbell Curl
35kg x 12
40kg x 8

Preacher Curl
25kg x 8
25kg x 8

Notes: Happy with deadlifts. Working sets were easy. Still happy with the 180kg attempt regardless of failed lockout, at least I got it off the floor. Overall session was good.



Attached are photos of my back at the moment

[Teenwolf2]

Delts are looking massive in the photos, gjdm. Back overall is good, more width would be nice.

Great bench and deads also, get dat 4 plate pull next time with ease

[AdamNW]

looking thick and shredded the the pictures man.
deadlift has been going up like crazy recently, good ****
awesome benching too dude!

[geneswest]

^Thanks guys.


Military Press Week 1 Cycle 4

Military Press
45kg x 5
52.5kg x 5
60kg x 7 (PR)

Bench Press
85kg x 7
85kg x 7
95kg x 3
70kg x 14

DB Shoulder Press
30kg x 7
30kg x 7
30kg x 5

Barbell Shrug
60kg x 15
60kg x 15
60kg x 15

DB Side Raise
12.5kg x 15
12.5kg x 15
8kg x 12 (2 second pause at top)

Rear Cable Cross Overs
#2 x 10
#2 x 12

Notes: Solid session. OHP really coming along nicely.

[Teenwolf2]

BW ratio for ohp is madness, great work. Also sick volume on the bench, was 70kgx14 a killer?

[geneswest]

BW ratio for ohp is madness, great work. Also sick volume on the bench, was 70kgx14 a killer?

Cheers man! Still a long way from BWx3 haha, managed 1 that's it. Yeah it was, bench is a lot harder after working sets of OHP haha, but I like to get some high rep volume in for bench and it's helping me improve my bench because I'm benching pretty much every 2-3 days at least

[geneswest]

Squats Cycle 4 Week 1

Squats
90kg x 5
105kg x 5
120kg x 8 (PR)

Sumo Deadlift
120kg x 8
130kg x 6

Stiff Legged Deadlift
50kg x 12
50kg x 12
50kg x 12

Leg Extensions
#16 x 15
#16 x 15
#11 x 20

Seated Calf Raise
40kg x 18
40kg x 18

Leg Press
320kg x 1

Notes: 1 rep PR on 120kg, very happy with it. Sumos were good and I'm progressing with Stiff legged deadlifts 5kg per session, they feel really good. Overall good day

[geneswest]

and these are my legs at the moment, almost 2 months into my current bulk. Sitting at anywhere between 75 and 76kg.

[jstr94]

Strong definition on legs, whats your guestimated bodyfat %? And are u 75kg morning or gym weight

[geneswest]

Strong definition on legs, whats your guestimated bodyfat %? And are u 75kg morning or gym weight

75kg morning weight. Around 76kg at gym with shoes etc and after breakfast
In regards to bodyfat, not really sure maybe 9-11%

[geneswest]

Bench Cycle 4 Week 2

Bench Press
72.5kg x 3
82.5kg x 3
92.5kg x 3

110kg x 1 (PR)

Incline DB Press
32.5kg x 8
32.5kg x 8
32.5kg x 8
32.5kg x 8

Incline DB Flys
17.5kg x 12
17.5kg x 12
17.5kg x 12

Incline Chest Press
75kg x 8
75kg x 10
75kg x 10

Dips
+30kg x 8
BW x 20

V-Bar Tricep Pressdown
#13 x 12
#13 x 12
#10 x 12

One Arm Cable Pushdown
#3 x 10
#3 x 10

Notes: Finally a 110kg bench!! Very good session filled with PR's. Here's the video

[jstr94]

Good work bro, solid benching

[Teenwolf2]

Bench is massive! Over 1.5xBW, insane.

Legs are looking big too, great progress overall.

[ieatramen]

Gratz on the bench brah. Start putting song lists too cos im mirin all the songs in your vids. hehe ty men.

[geneswest]

Good work bro, solid benching

Bench is massive! Over 1.5xBW, insane.

Legs are looking big too, great progress overall.

Gratz on the bench brah. Start putting song lists too cos im mirin all the songs in your vids. hehe ty men.

Thanks everyone. Haha, the song in that video is here

http://www.youtube.com/watch?v=0prrw...fQKX_9ob6OQ9Bw

[geneswest]

Deadlift 4.2

Deadlift
110kg x 3
127.5kg x 3
145kg x 3 (strapped)
180kg x 1 (PR) (strapped)

DB Row
45kg x 10 (strapped) (PR)
45kg x 10 (strapped)
35kg x 12

Lat Pulldown
#14 x 8
#13 x 10
#11 x 12

One Arm Seated Row
40kg x 8 PR
35kg x 10
25kg x 20

Barbell Shrug
80kg x 15
80kg x 12

Barbell Curl
30kg x 15
30kg x 15
30kg x 12

Preacher Curl Machine
#4 x 10
#4 x 12
#3 x 12

Notes: Finally a 4 plate pull with the help of straps. Went up easier than I thought, might have 185 or 190 in me with straps. Definitely need to train grip though.

[geneswest]

Military Press Day Cycle 4 Week 2

Military Press
50kg x 3
55kg x 3
62.5kg x 3

75kg x 1 (PR)

Bench Press
100kg x 2
100kg x 2
100kg x 2
100kg x 2

DB Shoulder Press
25kg x 10
25kg x 10
25kg x 10

DB Side Raise
14kg x 12
14kg x 12
14kg x 12

Face Pull
#4 x 12
#4 x 12
#4 x 12

Smith Machine Shrugs
100kg x 10
60kg x 15
60kg x 20

Notes: Bodyweight OHP and a PR very happy. Went up easier than I thought wasn't a grinder. Bench was a volume PR, paused the first rep on 3/4 sets. Overall good session delts were pumped as fuark

[geneswest]

Squat Day Cycle 4 Week 2

Squats
97.5kg x 3
110kg x 3
125kg x 3

140kg x 3 (PR)

Sumo Deadlift
140kg x 5
145kg x 5 (strapped) (PR)

Stiff Legged Deadlift
60kg x 12
60kg x 12
60kg x 12

Standing Calf Raise
60kg x 18
60kg x 15
60kg x 15

Leg Extensions
#10 x 35
#10 x 35
#10 x 30

Notes: Wanted a triple of 3 plates and got it, really happy. Overall good session, PR on sumos and moving up nicely on stiff leggeds.

[AdamNW]

very strong pressing and squatting man, progressing like crazy!

[geneswest]

^Cheers mayne!

Bench Cycle 4 Week 3

Bench Press
72.5kg x 5
82.5kg x 3
95kg x 5 (PR)

Incline DB Press
35kg x 8 (PR)
35kg x 8
35kg x 7

Cable Crossover
#5 x 12
#6 x 10
#5 x 12

Dips
BW x 15
BW x 15
BW x 15

Smith Machine Decline Bench
90kg x 8
90kg x 8

Incline Chest Press
55kg x 10


Notes: Very solid session. PR's all round. Weight was down today at 74.8kg. 5th rep was a grinder but I knew I had it, no spotter adds the fear factor of failing so it wasn't an option

[geneswest]

Deadlift Day Cycle 4 Week 3

Deadlifts
120kg x 5
135kg x 3
152.5kg x 1

182.5kg x 1 (PR)

Pull ups
BW x 12
BW x 10
BW x 8

DB Row
40kg x 12 (strapped)
40kg x 12 (strapped)

Machine Row
35kg x 12
30kg x 12

Lat Pull-down
#10 x 15
#10 x 15

Preacher Curl
30kg x 8
30kg x 10

Barbell Curl
32.5kg x 12
32.5kg x 12

Notes: 182.5kg/402 lb deadlift fuark. Did it with no straps, chalk does wonders for my grip. Overall really solid session.

[Teenwolf2]

Fuk Brian, slow down man you'll hurt yourself!








My god you're getting so strong so fast, whatever you're doing, never stop.

[geneswest]

OHP Cycle 4 Week 3

OHP
52.5kg x 5
60kg x 3
67.5kg x 1
77.5kg x 1 (PR)

Bench
102.5kg x 2
102.5kg x 1
80kg x 8 (long pause)
80kg x 7 (long pause)

Push Press
60kg x 5

DB Press
20kg x 12
20kg x 12

DB Side Raise
15kg x 8
15kg x 10
15kg x 10
8kg x 20

Rear Cable Fly
#2 x 12
#3 x 12
#3 x 12

Barbell Shrug
60kg x 15
60kg x 20

[geneswest]

Squats Cycle 4 Week 3

Squats
105kg x 5
120kg x 3
132.5kg x 1
150kg x 1 (PR)

Sumo Deadlifts
150kg x 5
150kg x 5
150kg x 6 (PR)

Stiff Legged Deadlifts
65kg x 12
65kg x 12
65kg x 12

Standing Calf Raises
60kg x 20
60kg x 20
60kg x 20

Leg Extensions
#13 x 20
#13 x 20



Notes: Felt like **** today for some reason. However 132.5kg felt extremely light, so I decided to go for a PR (150kg), and nailed it. Wasn't too hard I do have more weight in me, was 2xBW. Big PR on sumo deadlifts, felt really good. Progressing on stiff leg deadlifts, still nothing too hard but they feel great. Starting Cycle 5 tomorrow or the next day, I've increased my training maxes as follows:
B: 3.5kg
S: 7kg
D: 10kg
OHP: 4.5kg