Cycle 2 Week 3
OHP
45x10
55x3
65x3
80x5
90x3
100x8
Chins
11 Sets of 3, 6 neutral grip and 5 underhand grip
Dips
5x5
DB Hammer Curls
3x10x25
DB Lateral Raises
3x10x10
Thinking about trying Dr. Hygt’s delt triad next cycle.
Cycle 2 Week 3
Back Squat
45x10
95x3
135x3
160x5
180x3
200x6
Zercher Squat
45x10
65x10
85x10
95x6
95x6
Hanging Knee Raises
5x7
Some Seated Calf Raises
Cycle 3 Week 1
Bench
45x10
65x5
85x3
105x5
120x5
135x12 Moved where I touch the bar up my chest a little bit and these felt way stronger than before.
DB Row
52.5x10
4x10x65
Inc DB Bench
4x10x40
45x10
Cycle 3 Week 1
Deadlift
45x10
135x5
190x5
220x5
245x12
Good Mornings
5x10x65
Cycle 3 Week 1
OHP
45x10
55x3
65x3
70x5
80x5
95x7 These felt really heavy
Dips
5x6
Weighted Chins Neutral Grip
5x3 with 10lbs
Hammer Curl
30x10
30x8
30x8
Face Pulls
3x10x45
About 35 Pushups at the end.
Cycle 3 Week 1
Back Squat
45x10
95x5
120x5
145x5
165x5
185x5
Thinking about switching to Front squats from now on. They just feel better when I do them.
Got my front squat 1rm as 205 today
Front Squat
135x3
155x1
175x1
185x1
195x1
205x1
Snatch Grip Deadlifts
40kg x 5
60kg x 5
80kg x 5
80kg x 5
80kg x 5
Tried these for the first time and I liked them alot.
Kettlebell Swings
5x20x16kg
Ab Rollouts
5x6
Pushups
5x10
Neutral Grip Chins between sets.
30 total.
Cycle 3 Week 1
Back Squat
45x10
95x5
120x3
145x5
165x5
185x5
Only did the 5 reps since I wanted to find my front squat 1rm.
Front Squat
135x3
155x1
175x1
185x1
195x1
205x1
Also tried Snatch Grip DLs for the first time and really liked them.
Snatch Grip DL
40kg x5
60kg x5
80kg x5
80kg x5
80kg x5
Kettlebell Swings
5x20x16kg Switch hands every 10.
Ab rollout
5x6
Pushups
5x10
Cycle 3 Week 2
Bench
45x10
70x5
95x3
115x3
130x3
145x9
Incline DB Bench
5x10x45
DB Row
4x10x65
10x70
10 chins during.
Cycle 3 Week 2
Deadlift
135x5
185x5
200x3
230x3
265x11
Reverse Lunges Front Foot Elevated
5x10
30 Chinups throughout the workout
Cycle 3 Week 2
Press
45x5 5 cleans
65x5 5 cleans
75x3 3 cleans
90x3 3 cleans
100x6 3 cleans
Dips
5x7
Weighted Chins
5x3 10 lbs
Delt Triad
10 lat raises
10 front raises
10 overhead presses
3 rounds with 10 lbs
Cycle 3 Week 2
Front Squat
45x10
75x5
95x5
115x5
130x3
150x3
165x4
Snatch Grip Deadlifts
40kg x5
60kg x5
80kg 5x5
Overhead Squats
2x5 broomstick
2x5 bar
then 3x5 bar after deads
Ab Rollouts
5x5
Cycle 3 Week 3
Bench
45x10
70x5
95x3
120x5
135x3
150x8
Incline DB Bench
45s x 10, 10, 10, 9, 8.
DB Row
65x5x10
Hammer Curls
25x3x10
face pulls
50x3x10
Cycle 3 Week 3
Deadlift
135x10
185x5
220x5
245x3
275x1
295x1
315x1
just did the one rep instead as AMAP and then did a couple singles. Wanted to get 315.
Step ups
3x10 35s at sides
2x10 35 in goblet position. Less cheating here
broomstick OH squats as filler.
Cycle 3 Week 3
Overhead Squats
2x5 with broomstick
2x5 with bar
1x5 with 65
Front Squats
95x5
115x5
140x5
155x3
175x5
Snatch Grip Deadlifts on a 45
60kgx5
5x5 with 80kg
Zercher Lunges
45x10
55x10
65x10
Cycle 3 Week 4
Deload
Bench
45x10
65x5
85x5
100x5
Pushups
3x10
DB Row
3x10x45
Hammer Curls
3x10x22.5
Face Pulls
3x10x45
Cycle 3 Week 4
Deload
Deadlift and Press Day Combined
foam rolling, stretching,
4x5 chins, 4x5 pushups
4x5 broomstick OH squats
BB Complex
3 reps each
Snatch Grip DL
Hang Power Clean
Front Squat
Push Jerk (first time trying these)
Back Squat
5 rounds with 40kg
BW Step Ups
3x10 each leg
Chins
3x5
Cycle 3 Week 4
Deload
Deadlift and Press Day Combined
foam rolling, stretching,
4x5 chins, 4x5 pushups
4x5 broomstick OH squats
BB Complex
3 reps each
Snatch Grip DL
Hang Power Clean
Front Squat
Push Jerk (first time trying these)
Back Squat
5 rounds with 40kg
BW Step Ups
3x10 each leg
Chins
3x5
Cycle 3 Week 4
Squat Day
Did a bunch of Cleans and some presses
Tried light snatches for the first time
Lots of OH squats
Lots of front sqauts
Cycle 4 Week 1
Bench
45x10
95x5
110x5
135x5
145x7
Pushups
4x10
Bent over Lever Row
45x10
70x10
80x7 Neutral Grip
70x10 Neutral Grip
Was short on time today so I just got in and got out. Was not feeling very strong and I rushed my main lift a bit too much.
Nice work!!! I’m in the midst of 5 x 5 but will probably give 5/3/1 a try after my current cycle ends.