16th March
Paused bench = 52 kilos 6,5,5,5,4. 6 rep pr because I put up 2 more sets
The rest of my workout will be tomorrow because I was swamped with work today and was unable to hit the gym till almost gym closing time .
1 Like
Sorry I’ve been gone for a week guys I was lazy
March 20 workout
Squat box is gone so normal squats from now on.
Squat = 73.5 kilo x 6,5,5. Pr of 1.5 kilos
Paused bench = 53.25 x 6,5,5 so a pr of 1.25 kilos cause chalk
Pendlay row = 65 kilos × 6,5,5 pr of 5 kilos
Dumbell overhead triceps extensions = 15 kilos x 6,7,5, increase of 1 reps
Barbell preacher curl = 27 kilos x 7,6,6 regression of 4 reps
Sldl = 70 kgs x 6,6,6. Regression of a rep
Weighted plank = 22.5 kgs x 40 x 45 x 45 seconds. PR of 25 seconds total.
Edit 1: Forgot to Add the SLDL
Edit 2: Made a mistake, I only had a one rep pr on the tricep extension
3 Likes
Well done it’s raining pr’s☺
Its probably cause I did not workout for a week lol.
Are you following a set program or do you change as you want to ?
Im following a set program. I just got lazy. Im following the alpha destiny novice program.
1 Like
March 22 Workout
Squat = 73.5 6,6,5. PR of one rep
Paused OHP = 36.25 kgs X 6,5,5. PR of 1.25 kilos
Close Grip BP = 49 kilos X 7,6,6 PR of 1 kilo and one rep. Took longer rest periods though.2 minutes each set so an addition of 30 seconds per set. So id say maintenance? .
Deadlift = 105 kilos X 5. PR of 5 kgs. The last rep was sloppy and the second to last rep was semi sloppy.
Weighted Chinup = 7.5 kilos x 3,4 6.5 kilos X 4. Regression of 4 reps.
Weighted Planks = 22.5 kilos x 45,45,30. Regression of 10 seconds on total…
TLDR: Good workout, PR on deadlift, squat and OHP, regression on rest. Not disappointed though because I was hoping to PR on those lifts.
Update: I’m going to be changing my program after 3 days because the amount of deadlift volume dissatisfies me and because I am not regular benching at all, when its one of my goals to get a 225 bench by 2019.
Edit: Will be doing the GZCL Linear Progression.
2 Likes
Just had a look at that program.
It’s looking good. I couldn’t handle the DL volume though.
But the thinking behind the program I like a lot.
Fuck yeah. TI love the rep range variation and the hypertrophy mix
2 Likes
March 24 workout
Well today is the last time I will be running the alpha destiny novice program.
Squats = 73.5 kgs x 6,6,6. One rep pr.
Paused bench = 53.25 x 6,6,5. One rep pr
Pendlay row = 65 kgs x 6,5,5 maintenance.
Overhead dumbbell triceps extensions = 8,7,5. 2 reps pr.
Barbell Preacher curl = 27 kilos x 10,8,5 increase of 4 reps so back to previous strength levels.
Sldl = 70 kilos x 8,7,6. Pr of two reps. But it is because I fucked around and took 3 minute rest interval on last and 2 and a half minute at the second set. So I’d say maintenance? Maybe even a slight regression
Weighted planks = 22.5 kgs x 45 45 45 seconds. Pr of 5 total seconds
1 Like
March 27 workout
Looks like I will be using my old program till the 8th of March because i want to hit the 3 month mark and I can use it to judge my 3 month progress.
Squat = 75.5 x 6,5,5 increase of 2 kilos
Paused ohp = 36.25 x 6,6,5 increase of one rep
Deadlift = 105 kilos x 3 reps. Regression of 2 reps.
Cgbp = 49 kilos x 7,7,6 pr of one rep
Weighted chin up = 7.5 kgs x 4,4,4. Increase of 2 reps over last session but still 2 reps shy of previous strength levels.
Weighted planks = 25 kilos x 30 seconds.Pr of 2.5 kilos.
Could not do the rest cause I was the last guy in the gym and the owner doesn’t like me because I don’t listen to his shitty advice about doing bro splits. Damn it I wish I was strong enough to prove him wrong but he deadlifts 350 and squats 300+ and I’m not at that level yet.
1 Like
March 30 workout
Squat = 75 x 5,5,5 regression of half a kilo and a rep.
Paused bench = 53.25 x 6,6,6 pr of one rep
Pendlay row = 65 x 6,6,6
Db Triceps extensions = 15 kgs x 8,7,6 so pr of one rep
Db preacher curl = 10 kgs each hand 10,8,6
Stiff legged Deadlift = 75 kilos x 7,6,6. My stuff legged Deadlift is now higher than my squat. Pr of 5 kilos. Damn Im on fire.
Weighted planks = 25 kilos x 30,30,30 maintenance.
Edi: Will do a form check video on 1st of April. Since it’s been a while
2 Likes
April 3 workout
Squats = 75 X 6,5,5, maintenance.
Paused OHP = 37 kilos x 6,5,5 2 kg pr
Deadlift = 110 kgs X 4 5 kilo pr and one rep regression. I cant believe that my deadlift is so mch higher than my squats.
Close grip bench press = 50 kilos x 7,6,6. 0.75 kilo pr.
Weighted chins = 7.5 kgs X 5,4,4 one rep pr compared to previous session but still one rep less than my old strength levels. Im bulking maybe thats effecting this?
weighted planks = 25 kgs X 30 seconds, 35 seconds. Hanging leg raise X 20
PR of 5 seconds on weighted planks. Although im willing to bet that I could add 5 seconds on the third set.
Edit: Forgot the Deadlift form check video.
Edit 2: Will be testing my max on the seventh or eight of April which would mark the 3 month end of my program. My squat will most likely be weak as shit but hopefully my bench and Deadlift would have decently progressed. Never tried a 1-3 rep max before which is what I will be doing to test my maxes so wish me luck.
1 Like
April 7th Workout
Squat = 85 kgs X 1(Max) Maybe with above parallel depth, you decide.
Deadlift = 115 kgs x 1. Could not get the Deadlift video cause the guy filming me accidentally deleted the video. So I will be using the video that I made day before yesterday as my max video. I know that you could only see 3 reps so that’s what I will base my max on. 110 x 3 = 116 but I will use 115. So feel free to check that video out.
Bench press = 65 kilos x 1. No I don’t have video for this because there was only one guy in the gym (other than the owner and you know how I feel about him) so I need him to spot me so that I didn’t die. Tbh I think I could have done another rep but I didn’t want to risk form failure cause my first rep was of good form for a one rm.
Will be measuring my ohp day after tomorrow, because it will be a light arms day before starting my actual program on the 10th or 11th of April.
Hopefully I will hit 41 kgs(90 lbs) for a one rm. It should be doable cause I was doing 37 kilos for 5.
Tldr: Progressed from 30 kilos to 65 on the bench press in 3 months.
Progressed from 35 kilos to 85 kilos on the squat in 3 months
Progressed from 60 kilos to 115 kilos on the Deadlift in 3 months.
Bodyweight went from 69.5 to 72.5 kilos which is not what I wanted tbh.
Now I’m second guessing myself on whether or not I should continue with my old program cause I’ve gotten some great gains.
3 Likes
Hey Man that’s some very good progress.
Staying or changing, that’s always been the big question 
Would love to say this or that, but it’s a feel thing.
Do you like the program you’re doing, then you know what’s going on for the next workouts, you kind of know the drill.
New program, new weight rep scheme, takes a week or two to dial in, but if it’s more appealing well then do that. Most important is to stick to the program for more than one or two months.
You did this for 3 months, now you know that program and what you like about it and whatnot.
I’ve done Wendler for over a year now. But every 2-3 months I switch to a different template within the program, it’s stil 5/3/1 but there are many ways to skin the cat in that program.
1 Like
April 9th workout
Ohp = 43 kilos max = 95 pounds
A shit ton of bicep curls and triceps extensions as a kind of cheat workout day before I get on my new program tomorrow.
Yeah man for sure I am also changing the workout because I want more Deadlift and actual bench volume. Although I will be using cgbp as a variation
1 Like
good job on the progress man!
1 Like
Thank you kind sir
1 Like