Lifting for Lols

[MikeKK]

Second attempt on 5 3 1 wendler BBB.

Last few months have been pretty crazy, I missed many workouts so I ran SS for few weeks to bring my strength back up to a decent level.

Starting strength levels 5RM/1RM
high bar squat 115kg/130kg
bench press 75kg/84kg
deadlift 135kg/152kg
shoulder press 53.75kg/60kg

I'm planning to cut slowly. Already lost around 3kg over 2 months. Will try to lose around 1kg per month now.

Squat



Week 1:

24 Apr

Main lift squat

5x75kg

5x87kg

11x98.75kg

Here I managed to do 11 reps on the squat putting my approx 1RM at 136kg, not bad at all.

Accessory squat

5sets 10x60kg






Week 2:

1 May

Main lift squat

3x81.25kg

3x93kg

11x104.5kg

Once again way over the required reps. Now 1RM is 144kg

Accessory squats

5sets 10x60kg



Week 3

8 May

Main lift squats

5x87kg

3x98.75kg

10x110kg

Squats are feeling really good. Estimated 1RM is now 147kg

Accessory squats

5sets 10x60kg

[MikeKK]

Bench press




Week 1

25 Apr

Main lift bench press

5x50kg

5x56.75kg

11x64.25kg

Allright day. The weight feels really heavy so I was surprised that I could do so many reps, 1RM is 88kg

Accessory bench press

5 sets 10x37.5kg




Week 2

2 May

3x53kg

3x60.5kg

12x68kg

Very strong day, but once again it felt weak through out the whole set. 1RM is now 97kg

Accessory bench press

5sets 10x37.5kg



Week 3

9 May

5x56.75kg

3x64.25kg

11x71.25kg

Even better than last time, 1RM is now at 99kg.

Accessory bench press

5 sets 10x37.5kg

[MikeKK]

Deadlift





Week 1

27 Apr

Main lift deadlift

5x89kg

5x102.5kg

10x116.25kg

Allright day, 1RM is at 155kg

Accessory rows

5sets10x60kg





Week 2

4 May

Main lift deadlift

3x95kg

3x109.5kg

10x123kg

Pretty good but I'm starting to hate high rep deadlifts. 1RM is 164kg

Accessory rows

5sets 10x60kg




Week 3

11 May

Main lift deadlifts

5x102.5kg

3x116.25kg

10x130kg

Whew that was something. I grinded out the last 1-2 reps. Now 1RM is at 173kg (2x my bw!!!!)

Accessory rows

5sets 10x60kg

[MikeKK]

Shoulder press day


Week 1 28th April

Main lift shoulder press

5x35kg

5x40.5kg

11x46kg

Very nice set, this put my 1RM at 64kg.

Accessory shoulder press

5sets 10x27kg



Week 2 5th May

Main lift shoulder press

3x37.75kg

3x43.25kg

11x48.5kg

Once again I managed to lift good weight for reps. This puts my 1RM at 67kg.

Accessory shoulder press

5 sets 10x27kg




Week 3 12th May

Main lift shoulder press

5x40.5kg

3x46kg

9x51.25kg

The max now is 66kg. Gaining strength each week.

Accessory lift shoulder press

5 sets 10x27kg

[MikeKK]

Taking 5 days off instead of deload week, will start with squats on 18th.

[MikeKK]

Cycle 2



Week 1 18th May


Main lift squats

5x78.75kg

5x90kg

13x102.5kg

Good reps, this puts my squats 1RM at 154kg. Never squatted that much.

Accessory squats

5sets 10x60kg

3 sets leg raises 10x bw

3sets incline curls 10x10kg

[MikeKK]

Week 1 19th May

Main lift bench press

5x51kg

5x58.75kg

13x66.25kg

Very nice, I keep getting stronger when cutting. 1RM is now approx 99kg.

Accessory bench press

5 sets 10x40kg

Planks 1 set 85sec

[MikeKK]

Week 1 21th May


Main lift deadlift

5x92.5kg

5x106.25kg

13x120kg

Very nice, now 1RM is at 180kg which is just over 2x my BW.

I'm gonna start using belt from now on, on the last max effort set for squats and deads, and prob MP too.

Accessory rows

5 sets 10x60kg

Chinups 10,8,7 x bw

[MikeKK]

Week 1 22th May

Main lift military press

5x36.75kg

5x42.5kg

14x47.5kg

Now my 1RM is 75kg. So far I've beat all my previous maxes by far.

Accessory military press

5sets 10x28.75kg