6-24-15
Mesocycle 3, Wave 3: Press
Warm up:
55 x 5
70 x 5
80 x 3
Work sets:
105 x 5
115 x 3
130 x 1 + 9 = 10
115 x 3
105 x 5 + 7 = 10
Assistance:
Bench Press 5 x 10 @ 135
Chins 3 x 10 (some box-assisted negatives)
Until I get to where I can kick the hell out of chins I will do AMRAP pull-ups, AMRAP chin-ups, and complete the set with box-assisted negatives.
Overall rating: 8
6-26-15
Cycle 3, Wave 3: Deadlift
Warm up:
135 x 5
160 x 5
190 x 3
Work sets:
240 x 5
270 x 3
300 x 1 + 6 = 7
270 x 3
240 x 5 + 5 = 10
Assistance:
Weighted Crunch 4 x 10 @ 20
Was going to hit 5 x 10 squats for assistance but lower back was pretty irritated. Hit some abs and called it a day.
Overall rating: 7
6-29-15
Cycle 4, Wave 1: Bench
Warm up:
95 x 5
110 x 5
130 x 3
Work sets:
165 x 5
175 x 5
185 x 5 + 9 = 14
175 x 3
165 x 5 + 9 = 14
Assistance:
Overhead Press 5 x 10 @ 80
Pull/Chin-ups: 3 x 10 (4/3/3, 3/3/4, 3/3/4)
Recording chins in (X/X/X) format representing (pullups/chinups/box negatives).
Overall rating: 8
6-30-15
Cycle 4, Wave 1: Squat
Warm up:
110 x 5
140 x 5
165 x 3
Work sets:
210 x 5
220 x 5
235 x 5 + 5 = 10
220 x 5
210 x 5 + 6 = 11
Assistance:
Deadlift 5 x 10 @ 180
Weighted Crunch 4 x 10 @ 20
Squat stance slightly more narrow today. Felt like my quads were engaged more and got a better hamstring stretch at the bottom. I was over-estimating my shoulder width.
Overall rating: 8
7-2-15
Cycle 4, Wave 1: Press
Warm up:
60 x 5
70 x 5
85 x 3
Work sets:
105 x 5
115 x 5
120 x 5 + 7 = 12
115 x 5
105 x 5 + 9 = 14
Assistance:
Bench Press 5 x 10 @ 135
Chins 3 x 10 (4/3/3, 3/3/4, 3/2/5)
Since work schedule changed to noon-9PM, I’ve been lifting first thing in the morning, fasted. Day 1 of the PharmaFreak Size & Strength Freak Stack trial. Had 1 scoop SuperFreak Preworkout 30 minutes before workout. Mixed 1 1/2 scoops Amino Freak with 12 oz water; drank 8 oz right after the pre and then sipped the rest throughout the workout. Focus and energy were good especially for first thing in the morning. I had a really nice pump by the middle of my press sets that only increased throughout the rest of press, bench, and chins. Light jog for 15 minutes after lifting.
Overall rating: 8
7-3-15
Cycle 4, Wave 1: Deadlift
Warm up:
135 x 5
165 x 5
195 x 3
Work sets:
245 x 5
260 x 5
280 x 5 + 6 = 11
260 x 5
245 x 5 + 7 = 12
Assistance:
Squat 5 x 10 @ 155
Weighted Crunch 5 x 10 @ 20
Solid workout. Felt like I could have switched to a mixed grip on my “+” sets and repped out a few more, but was already over 10. Sticking with double overhand and allowing my grip to progress with my lift.
Overall rating: 8
7-5-15
Cycle 4, Wave 2: Bench
Warm up:
95 x 5
110 x 5
130 x 3
Work sets:
175 x 3
185 x 3
195 x 3 + 8 = 11
185 x 3
175 x 3 + 9 = 12
Assistance:
Overhead Press 5 x 10 @ 80
Pull/Chin-ups: 3 x 10 (4/3/3, 3/3/4, 3/3/4)
Engaged lats better on bench today. Stayed tight and got good leg drive.
Overall rating: 6
7-6-15
Cycle 4, Wave 2: Squat
Warm up:
110 x 5
140 x 5
165 x 3
Work sets:
220 x 3
235 x 3
250 x 3 + 5 = 8
235 x 3
220 x 3 + 6 = 9
Assistance:
Deadlift 5 x 10 @ 180
Weighted Crunch 5 x 10 @ 20
Poor rest and was feeling a little under the weather.
Overall rating: 5
7-8-15
Cycle 4, Wave 2: Press
Warm up:
60 x 5
70 x 5
85 x 3
Work sets:
115 x 3
120 x 3
130 x 3 + 6 = 9
120 x 3
115 x 3 + 8 = 11
Assistance:
Bench Press 5 x 10 @ 135
Chins 3 x 10 (5/3/2, 4/3/3, 3/2/5)
Feeling a little better today.
Overall rating: 7
gonna check this log.
mby didnt check dates of your workouts but dont u change templates too often ? like sometimes triumvirate sometimes u mix it with bbb but not for whole template but single days etc. why u decided to go like this way ?
7-14-15
Cycle 4, Wave 3: Bench
Warm up:
95 x 5
110 x 5
130 x 3
Work sets:
165 x 5
185 x 3
210 x 1 + 7 = 8
185 x 3
165 x 5 + 7 = 12
Assistance:
Chinups
Dips
Done
Overall rating: 7
7-15-15
Cycle 4, Wave 3: Squat
Warm up:
110 x 5
140 x 5
165 x 3
Work sets:
210 x 5
235 x 3
265 x 1 + 5 = 6
235 x 3
210 x 5 + 5 = 10
Assistance:
Weighted Crunch
Another one in the bag.
Overall rating: 7
7-17-15
Cycle 4, Wave 3: Press
Warm up:
60 x 5
70 x 5
85 x 3
Work sets:
110 x 5
120 x 3
135 x 1 + 6 = 7
120 x 3
110 x 5 + 7 = 12
Assistance:
Pullups 5 x 3
Dips 3 x 7
Finishers: BTN Press/DB Upright Row supersets 75/20s
Turned 30 today. Will keep this lifestyle going throughout the next decade. Good mind muscle connection today. Reps explosive but controlled.
Overall rating: 9
7-19-15
Cycle 4, Wave 3: Deadlift
Warm up:
135 x 5
165 x 5
195 x 3
Work sets:
260 x 3
280 x 3
295 x 3 + 5 = 8
280 x 3
260 x 3 + 5 = 8
Assistance:
Weighted Crunch
Need to try out some chalk on deadlifts. Grip is coming up, though.
Overall rating: 8
7-22-15
Cycle 5, Wave 1: Bench
Warm up:
95 x 5
115 x 5
135 x 3
Work sets:
170 x 5
180 x 5
190 x 5 + 5 = 10
185 x 5
165 x 5 + 5 = 10
Assistance:
Chinups
Dips
Feeling hungry during my workouts. I may just wake up earlier and eat first instead of after.
Overall rating: 7