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  1. #31
    Registered User BHFK's Avatar
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    11/24: legs

    squat: 225x5 230x4x2
    Last edited by BHFK; 11-25-2018 at 12:37 PM.
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  2. #32
    Registered User BHFK's Avatar
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    update: i’m going to cut my bulk short to jan 17, and do a 6 week mini cut after that. the goal is still the same, and i turn 17 in june so i still have a lot of time to play with.

    my estimated 1rm are:

    ohp: 125 (10 lbs away)

    bench: 180 (45 lbs away)

    squat: 250 (65 lbs away)

    deadlift: 385 (20 lbs away)
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  3. #33
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    11/25: push

    ohp: worked up to 120x3

    incline barbell: 135x6x3
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  4. #34
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    11/26:

    switched it up a lil but for today

    conventional deadlift: 315x5 225x12

    sumo: 275x1x2 225x12

    11/27: push

    bench: 160x5x4 160x4

    incline db: 65x7 65x6 60x9
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  5. #35
    Registered User BHFK's Avatar
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    11/28: legs

    235x4 235x3 235x3/4 (needed a very little spot on the fourth)
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  6. #36
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    11/29:

    bench:

    165x4x3

    165x3

    160x4

    135x10

    incline db:

    65x7x2 65x6
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  7. #37
    Registered User BHFK's Avatar
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    12/1: legs

    squat: 235x5 240x4 240x3

    then i did 185x5 long pauses squats

    135x12x2
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  8. #38
    Registered User BHFK's Avatar
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    i forgot to mention but i started an aggressive 4 week mini cut yesterday. i’m looking to maintain my lifts and get lean again, then lean bulk from jan on this time.

    12/2: push

    ohp: worked up to 125x2
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  9. #39
    Registered User BHFK's Avatar
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    12/3: pull

    deadlift: 355x5 275x12 beltless 295x12 belt

    conventional: 315x4

    i lost 4 lbs, mostly water weight, and i’m feeling good strength wise, so hopefully i can maybe gain a little strength with this deep defecit
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  10. #40
    Registered User BHFK's Avatar
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    had to change gyms. new gym doesn’t have trap bar so i guess it’s conventional from now on. Still looking for a 4 plate deadlift

    12/10:

    deadlift: 275x5 (RPE: 6-7) 315x1 225x12x2
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  11. #41
    Registered User BHFK's Avatar
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    had a rough couple of days, double progression stalled for me, and my plan is to keep bulking till the end of feb, then cut for spring break, and continue bulking after that.

    for the last 11 weeks of my bulk i’m doing the following:

    canditos 6 week program (without the 6th week of testing 1rm)

    canditos 6 week program with the last week

    my goal is hit the following before i cut: 130/205/295/375. then after my cut i’ll have 3 months to add +5/+20/+20/+30 to hit 1/2/3/4 plate 1rms before i turn 17.

    12/15: weight: 148

    squat:

    240x5 (estimated 1rm ~ 270-275)
    185x12
    185x12
    185x11
    185x8
    Last edited by BHFK; 12-17-2018 at 12:27 AM.
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  12. #42
    Registered User BHFK's Avatar
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    12/18: candito week 1 day 1:

    squat: 215x6x4

    deadlift: 250x6x2

    i knew today was gonna be super light so i didn’t even bring belt/sleeves and i don’t think i even listened to music 😭

    i know sub maximal lifting works, but i’m used to lifting heavy everyday so this is something new
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  13. #43
    Registered User BHFK's Avatar
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    12/19: candito week 1 day 2

    bench: 145x6x3 145x8 (145x6 was really light, and next week i know i have to hit 145 for 8-10, so i hit 8 to see how it felt)
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  14. #44
    Registered User BHFK's Avatar
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    12/20 : candito week 1 day 3

    I'm not taking a rest day for these two days because they are ridiculously light

    squat: 190x8x4

    deadlift: 225x8x2
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  15. #45
    Registered User BHFK's Avatar
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    12/21: week 1 day 4

    bench: 128x8x4

    12/23: week 2 day 1

    squat: 215x10 (285 estimated 1rm !!!) 225x3x5 (1 min rest)

    trap bar deadlift (back was tired as ****)

    315x4 275x8 285x8
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  16. #46
    Registered User BHFK's Avatar
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    12/24: week 2 day 2

    bench: 145x10 (190-195 estimated 1rm !)

    150x3x5 (1 min rest)
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  17. #47
    Registered User BHFK's Avatar
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    12/26: week 2 day 3

    215x10 and 145x10 was easy and i had 1-2 left in the tank so i increases my tm by 10 lbs for squad and bench

    squat: 230x9 (295 estimated 1rm)

    conditioning work: 220x3x8 (1 min rest)
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  18. #48
    Registered User BHFK's Avatar
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    12/27 week 2 day 4

    bench: 155x8 145x3x8
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  19. #49
    Registered User BHFK's Avatar
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    12/29: week 3 day 1

    weights felt heavy as **** today

    squat: 245x6 245x4x2
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  20. #50
    Registered User BHFK's Avatar
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    QUICK UPDATE:

    I’m now 160 lbs (~17-18% bf) and I hit all my goals, which is actually really good for my body weight.

    ohp: 140
    bench: 225
    squat: 325
    deadlift: 405

    Moving foward, i’m doing a 6 week aggressive cut to get to 148 @10-12%. I’m probably not going to log my workouts during this cut because it’s just going to be me maintain strenght.


    My new goals before I turn 17 are:

    ohp: 165-185
    bench: 245-275
    squat: 365-405
    deadlift: 455-495
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  21. #51
    Registered User BHFK's Avatar
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    Update on cut:

    I’m weighed in 157 this morning. Goal is 144 7-8%, right now i’m just a tad under 15.

    Waist went from 32.25 to 31. Goal is 28.

    Lifts have maintained surprisingly. I hit the following in the past week and a half

    Bench: 165x11, 165x11
    Squat: 250x10, 260x8
    Deadlift: 315x9, 335x7
    Ohp: 115x8, 125x6
    July 2019 Stats

    5'9 153 10%

    db shoulder press: 75x9
    db row: 120x8
    bench: 195x6
    squat: 300x5

    Men’s Physique: 43 weeks out.

    Goal: 160 5-7% on stage
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  22. #52
    Registered User BHFK's Avatar
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    Waist down from 31 to just under 30.

    i still weigh 157 so weights probably fluctuating

    Still maintaining strenght:

    bench: 175x9/185x6
    squat: 275x9
    deadlift: 365x4
    ohp: 115x9

    veins are back and abs are peeking through
    July 2019 Stats

    5'9 153 10%

    db shoulder press: 75x9
    db row: 120x8
    bench: 195x6
    squat: 300x5

    Men’s Physique: 43 weeks out.

    Goal: 160 5-7% on stage
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  23. #53
    Registered User ThinWilly's Avatar
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    Age: 50
    Posts: 34
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    ThinWilly is on a distinguished road. (+10)
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    How are you and your journey doing?
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