Can I get 5/4/3 by the end of the year?

[Charbbakhos]

WEEK 1 DAY 3
3" Deficit Deadlift 3x4+
60kg x 5 (from floor)
60kg x 5 (deficit)
90kg x 3
110kg x 1
125kg x 1
142.5kg x 4,4,4

Didn't do AMRAP. Did one rep from the floor after these and it was actually harder?

Pullups 5x12-15
BW x 8,7,7
Pec hurt too much after this, stopped and did rehab work

[Charbbakhos]

Only lower body exercise today is deficit deadlifts. Skipping today and I'll add them tomorrow. Did some rehab work today (stretching and using lacrosse ball in my pec0

[Charbbakhos]

Back was EXTREMELY painful on saturday for some reason so I skipped gym on the weekend.

UHF WEEK 2 DAY 1

Squats 4x3+
20kg x 10
60kg x 5
80kg x 3
100kg x 1
120kg x 1
135kg x 3,3,3,5

Incline Bench 3x10+
20kg x 10
40kg x 8,8,8

Still painful to bench

Hamstring Curls 5x12-15
68kg x 15
77kg x 15,13,13,8

[Charbbakhos]

WEEK 2 DAY 2
Bench 4x3+
20kg x 10
40kg x 10
60kg/132lbs x 8

Still painful doing these, sucks to be at less than 50% bench :9

Pause squats 8x2
20kg x 10
60kg x 3
80kg x 2
100kg x 1
112.5kg/247.5lbs x 2,2,2,2,2,2,2,2

There was no AMRAP sets prescribed here.

Did some rehab after this and left. This cycle of UHF probably won't be too good as I'm skipping a lot of upper exercises. Hopefully next time around i can make some joocy bench gains

[Charbbakhos]

I mean I’m kind of glad my legs will finally catch up, but not being able to bench is horrible

WEEK 2 DAY 3
3” deficit deadlift 4x3+
60kg from floor x 5
60kg deficit x 3
100kg x 3
120kg x 1
135kg x 1
152.5kg/335lbs x 3,3,3,3

Didn’t do AMRAP as I’m worried about lower back rounding on these. Need to stretch more. Will do AMRAP when the deficit gets smaller in the coming weeks.

Legs up bench 4x8
20kg x 10
40kg x 8
60kg x 5
Felt pressure in my pec so I switched to close grip
60kg x 8
85kg/187lbs x 5
Felt stress on my pec again. Left it Here and did tricep extensions instead

Rope tricep extensions
50kg110lbs x 8,8,8

Pull-ups 5x12-15
BW x 10,5,5,5,3
These did not resemble full ROM at all because of pec.

Hyperextensions 5x12-5
BW x 15,15,15,15,15

Rear delt flyes 5x12-15
10kg/22lbs x 12,12,10
8kg/18lbs x 12,12

[Charbbakhos]

WEEK 2 DAY 4
Paused Deadlifts
60kg x 5
80kg x 2
100kg x 2
122.5kg x 2,2,2,2,2,2,2,2

Skipped the rest and day 5. If i don't make any gains this cycle I know it's all on me. Might start training in the morning due to time constraints

[Charbbakhos]

WEEK 3 Day 1
Squats
20kg/44lbs x 10
60kg/132lbs x 5
90kg/198lbs x 2
112.5kg/247.5lbs x 1
132.5kg/291.5lbs x 3
140kg/308lbs x 2,2
147.5kg/324.5lbs x 1,1,2

AMRAP set hit 2 reps, definitely didn't have another in the tank. Video is on my instagram in sig.

Incline Bench
20kg/44lbs x 20,10,10
40kg/88lbs x 10
60kg/132lbs x 5
77.5kg/170lbs x 6,6,6,6
Pain free! Felt some pressure in my pec on the third and last set of the top weight, but nothing more. Going to keep taking it easy this entire cycle, too scared of risking a pec tear.

V Grip cable rows
64kg/141lbs x 12
68kg/150lbs x 12,6,9

DB Curls
12.5kg/27.5lbs x 12,10,6,6

Hamstring curls
80kg/176lbs x12,10,11,10

[Charbbakhos]

UHF WEEK 3 Day 2
Pause Squats
20kg/44lbs x 5
60kg/132lbs x 3
80kg/176lbs x 2
100kg/220lbs x 2
120kg/264lbs x 1,1,1,1,1,1,1,1,1,3

Bench
20kg/44lbs x 10
60kg/132lbs x 5
80kg/176lbs x 3
100kg/220lbs x 3,3,3
Easy, didn't want to push it harder

Seated DB press
17.5kg/38.5lbs x 12,12,12,9

Side raises
6kg/13lbs x 12
8kg/17.5lbs x 12,12,12

[Charbbakhos]

Still haven't trained this week.... not sure how I'm going to make this up. Confirmed worst cycle of UHF ever run by anyone

[Charbbakhos]

UHF WEEK 4 DAY 1
Squats:
20kg/44lbs x 10
60kg/132lbs x 5
80kg/176lbs x 2
100kg/220lbs x 2
120kg/264lbs x 1
142.5kg/313lbs x 1,1,1,1,1

Incline bench
20kg/44lbs x 20
40kg/88lbs x 10
60kg/132lbs x 5
82.5kg/181lbs x 5,5,5,5,7

Felt good no pain

V grip cable rows
68kg/150lbs x 12,8,8

Db curls
12.5kg/27.5lbs x 12,12,10

Hamstring curls
68kg/150lbs x 12
77kg/170lbs x 12
86kg/190lbs x 12

[Charbbakhos]

UHF WEEK 4 day 2
Bench
20kg/44lbs x 30
60kg/142lbs x 5
80kg/176lbs x 3
100kg/220lbs x 1
110kg/242lbs x 1
122.5kg/270lbs x 1,1,1,1,2

Pause squats
20kg/44lbs x 5
60kg/132lbs x 3
80kg/176lbs x 3
100kg/220lbs x 5

I was fried after this so left it

[Charbbakhos]

Going to start another GZCL template that I can find today. Maybe I should have started with something less intense than UHF lol.

Still on the way to 5/4/3!

[Charbbakhos]

Got a coach, new PB's:
- 185kg Squat
- 140kg Bench
- 210kg Deadlift

[Roldz]

Got a coach, new PB's:
- 185kg Squat
- 140kg Bench
- 210kg Deadlift

[Charbbakhos]

Definitely! Only trained with the coach for 12 weeks, will be competing next March. I don’t want to log his workouts here or it’ll giveaway the programming, I hit just log the PRs

[Charbbakhos]

Powerlifting comp done on 31st March! Hit:
200kg/440lb squat
145kg/319lb bench
240kg/528lb deadlift