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“He had been born when times changed, and the times were going to change again. It was in the wind, in the wind of this soft Idaho evening.
It was almost time to be reborn. He knew. Why else could he suddenly do magic?”
Wednesday July 24
Sheiko W6D2
Deficit DL
135x3,3
165x4
205x4,4
235x4x4
BP
45x15
95x5
135x5
155x5
165x4x5 reps
DL
135x5
185x5
235x4
275x3,3
295x5x3 reps
Curls
Notes: Good day. DL felt good. Bench was pretty hard lol.
Friday July 26
Sheiko W6D3
Squat
45x5,5,5
95x5
135x3
155x5
185x4
205x3,3
225x3x6 reps
CGBP
45x15
115x6.
145x5
165x4
175x3x3
190x2x2
205x2 (paused)
Squat
135x3
165x3
195x3
225x4,4
Notes: Great day. Squats felt good, but a bit slow. Bench was good. It’s the end of my base building part, and now I’m going to do a 3 week 'peak’kind of, and test my maxes then. This is something I’m trying out, and hopefully it yields good result.
Monday July 29
Squat
45x5,5
95x5
135x5
165x4
195x3
225x2
245x1
255x1
265x1
225x3,3
Pause Squat
205x3,3
GHR abs
Notes: Easy peasy.
Tuesday July 30
Bench
45x15,15
95x5
135x4
165x3
185x2
205x1
165x15 PR (cg)
DB bench
45,55,55x10
Curls
Notes: The 205 set was very easy, could’ve gotten 5. The 165 felt like nothing, and I’m feeling good about bench right now.
Thursday August 1
DL
135x5
185x4
225x3
275x2
315x1
335x1
285x3,3
Notes: Felt oddly unmotivated today. All sets felt quite heavy, and so I just left.
Friday August 2
NG chins
BWx3x8 reps
GHR
BWx3x10
Back xt
BWx3x10
GHR abs
BW,2.5,5,10x10
WG chins
BWx8,8
Preacher curls
45x4x8
Chins
BWx5,5
Monday August 5
Squat
45x5,5
95x5
135x4
185x3
225x2
255x1
275x1 (paused)
235x3,3
P. Squat
215x3,3
GHR abs
Notes: Focused on making the concentric as fast and explosive as possible. Was actually quite tiring.
Tuesday August 6
Bench
45x15,10
95x5
135x4
165x3
185x2
210x1
175x13 cg (3 rep PR)
DB bench
45x10
55x10
55x12
Pushdowns and curls
Notes: Great day. Bench felt amazing, and I’m looking forward to how this ends up.
Thursday August 8
DL
135x3,3
225x3
275x2
315x1
345x1
Deficit DL
275x3,3
Misc leg stuff
Notes: Deadlift still feels weak. Strange, considering how it felt during the Sheiko weeks.
Friday August 9
NG chins
BWx3x8 reps
GHR
BWx3x10
Back xt
BWx3x10
GHR abs
BW,2.5,5,10x10
WG chins
BWx8,8
Curls
Monday August 12
Squat
45x5,5
95x5
135x4
185x3
225x2
275x1
285x1
295xf
Notes: Wow that was weird. I unracked the 295, and it felt pretty heavy. For some reason I decided to pause at the bottom, which caused me to fail the lift. Just left afterwards. I’ll probably need to re-evaluate my squat and deadlift programming. I think the problem with squat was that I didn’t spend enough time with heavier loads. Deadlift I’m completely clueless-I’ll probably try going a bit heavier next cycle as well. Strange.
Tuesday August 13
Bench
45x15
95x5
135x4
165x3
185x2
220x1
185x11 3 rep PR (cg)
Squat
45x5
95x5
135x4
185x3
225x2
245x5
Curls
Notes: Amazing day on bench. 220 was fast, and the b/o set felt great. Shouldn’t have gone for the 11th rep though, my back cramped up lol. Squats were pretty bad-I wanted to make up for yesterday, but I guess that wasn’t happening. I think my next cycle will contain more heavier sets of 5 reps.
Monday August 19
Squat
45x5
95x3
135x3
185x3
225x1
275x1
315x1
Tuesday August 20
BP
45x15
95x5
135x4
165x3
185x2
205x1
225x3 PR
Friday August 23
DL
135x3,3
225x3
315x1
365x1
385x3 (strapped) PR
405x1 (strapped) PR
Notes: Squat went horrible, bench went great, and deadlift was pretty good as well. I think my squat working weights need to be a bit heavier this cycle. Bench I’ll raise my working max 10lbs, and deadlift I’m still not sure yet. Time for a deload week.