12/7/19
Last year’s gains:
12/31/18 145
2018 summary
This year my gains have been:
Squat 100x3 > 140x5 (+40 lbs and 2 reps)
Deadlift 195x3> 255x1 (+60 lbs)
Ohp 45x5>75x5 (+30 lbs)
Bench 65x5>100x6 (+35 lbs)
2019 summary
Squat 140x5> 185x1(+45 lbs)
Deadlift 255x1> 265x2 (+10 lbs and 1 rep)
Ohp 75x5>85x5 (+10bs and 3 reps)
Bench 100x6>105x8 (+5 lbs and 2 reps)
Going off estimated 1 rep maxes using Jim’s formula:
Squat 160x1> 185x1(+25 lbs)
Deadlift 255x1> 280x1 (+25)
Ohp 85x1> 100x1 (+15 lbs)
Bench 120x1 >130x1 (+10 lbs)
Nothing crazy however I feel much better and stronger at these weights. I slowed down progression in favor of more practice with the weights and core work. Each of my tests were much smoother with less grind than last year.
I been lifting the last few weeks. Just coasting.
I am up 5 lbs from last year at 150 lbs. I don’t like the gain and really need to cut a few lbs off.
I have a trip to la coming up and the holidays. So after those I will hit it hard again.
8 weeks cardio base building plus EOD lifting.
Been doing GZCL’s “general gainz” and really enjoying it so I plan to stick to it. Gonna use some periodization with it. 3 phases.
Phase 1 8-10 rep max goals
Phase 2 6-8 rep max goals
Phase 3 3-6 rep max goals
It’s a lot to try to explain but super easy to implement. If you are interested I highly recommend finding his blog and Reddit posts.
I will stick with and upper lower split. 1 T1, 2 T2 and 3-4 T3 exercises. On days off I will do some nice slow LISS.
2 Likes
12/10/19 catch up logs
Ratings:
E= easy (2+ reps left in the tank)
M= Moderate (1-2 reps left in the tank)
H= Hard (0 reps left)
Squat day 12/1
Worked up to 115 for 8 reps rated M
Base volume 4x4 at 115 rated M
Accessories
Hip thrust 3x15 95 lbs
RDL 3x15 95 lbs
Split squat 3x10 no weight
Hyper extentions 3x10 no weight
12/3 bench day
Worked up to 75 lbs for 12 reps rated E
Full extentions 6x6 at 75 rated E
Supper setted DB rows 10x10 45 lbs
Accessories
CFP as Triceps push down 3x15,3x10 60 lbs
Ohp as curls 3x15, 3x8 30lb bar
12/5 deadlift day
Worked up to 175 for 10 reps rated E
Full extentions 6x5 rated E
Accessories
Hip thrust 3x12 115
Rdl 3x10 115
Split squats 3x12 no weight
Hyper extents 3x12
12/6 ohp day
Worked up to 55 12 reps rated M
Full extentions 6x6 rated M
SS pull ups 10x1 and 4 with band
Accessories
CFP as Triceps 3x16,3x11 60 lbs
dumbbell bench 3x10 35 lbs
Lat pull down 3x10 85 lbs
1 Like
12/8 Squat
Worked up to 115 for 8 again Rated E
Full extentions 6x4 rated M
Accessories
Hip Thrust 3x15 115
RDL 3x12 115
Split squats 3x12 no weight
KB swings 3x10 40
Hyper extentions 3x15 no weight
12/9 bench day
Worked up to 85 lbs 8 reps rated M
Base volume 4x4 85 rated M
Ss dumbbell row 9x12 45 lbs
Accessories
CFP as Tricep press down 3x15,3x12 60 lbs
Ohp as curls 3x15, 3x8 30 lb bar
Just got back from LA! Had a blast, ate a ton of food and gained some weight over the last week of not caring what I ate. Comedy club was funny! Gotta love company paid for trips!!
Any ways back to life.
12/15 157.2 (uhg!)
Next year my boy friend and I wanna visit muscle beach.
Goals for muscle beach:
10 pull ups
DL 315
Look lean and strong (I don’t care what weight that is)
Steps on how to achieve this:
Pull ups daily. Lift 5 days a week.
Fobbits with pull ups as my cardio 3+ days a week
Eat a little less. Following precision nutritions hand guide.
5 portions of protein
4 of carbs (1 fruit) and fats
4-6 of veggies
Water, tea, and mio only
My boyfriend actually wants to follow the same program as me.
I chose 7/5/3/5/3/1 lay out for main lifts and 12/10/8/10/8/6 for secondary. 4 sets for all. Last set amrap on main lift only. Accessories are up to the individual. 50 reps
It should be noted that we are only doing this until the end of the year. After that I will be doing my GG plan.
following the log now, but it’s true when were on Vacation. All rules go out the window!!
1 Like
It’s so true. the rest of the month is mostly just Vaca for me. Have another holiday party on Wednesday plus Christmas and New year’s. I just don’t care what I am doing for the moment.
Did a week of that 753531 plan… Yea fuck that GG is way more fun and flexible. I actually want to gym every day when doing this. Back to GG.
12/20
Goal Find T1 RM 3-5; Find T2 RM 5-8 @ easy or moderate
Squat 3 RM 125 Moderate
FU 6x1 strong solid singles Easy-Full extension. Push to higher RM next time
Deadlift 6RM 195 Moderate
FU 6x1 Moderate- these were doable but harder than I would have liked. Start building the bridge next time 4-6x2 for FU sets.
Accessories all does as 3 MRS
Hip thrust 135 3x15 increase weight next time
Split squat BW 3x15 time to start adding weight
Hyper extentions BW 3x15 time to start adding weight
Pull ups 6x1 I have let these slack.time to build back up. Attempt 2-3 RM next. Treat like T1 for now
1 Like
12/21 bench day- goal find 3-6 RM bench and 5-10 RM OHP
Bench 85 for 6 and full extension 6x3 increase weight next week. I thought this was 95 for some reason… =( Easy
OHP 65 for 6 and 4x2 follow up. Extend and or push increase ful reps for bridge. Moderate
Lat pull downs 3xMRS 85
BTN Machine Press 3xMRS 25lbs each side
CFP as triceps 3xMRS 60 lbs
I am Sore AF from squats and deadlifts yesterday. Upper back all the down through hammies are sore.
2 Likes
Gotta luv a good squats 'n deadlifts soreness! Until it makes walking…and standing…and sitting a problem. Lol
That’s the truth! Thank goodness I can still move. But man am I feeling it. I am supposed to deadlift tomorrow. 
Haha yeah buddy! Either you’ll be crippled and deadlifts won’t budge, or you’ll end up working out lingering soreness. I’m guessing you’ll be able to deadlift and it’ll go well.
1 Like
12/22 deadlift day
Deadlifts worked up to 205 for 3 RM
Followed up with 3 singles. Not bad considering I was sore. Will extend to 6 singles next time.
Squats 115 for 6 RM
Followed up with 4x3. Will extend to 6x3 next time.
Accessories
Split squats 2x15
Hip thrust 3x15 115lbs (still sore here)
Pull ups 6 singles
Hyper extentions 3x15
Leg extentions count down 10-1 45 lbs
Few minor changes to my plan.
- holidays are over. Time to cut.
- base building phase initiated.
- 2 full body strength days gg style, 1 strength endurance day TB style, lots of cardio. LISS to start.
12/26
Pull up. 8 reps. 2 RM then a bunch of single holds. Will aim for 9 reps tomorrow with another double.
Squat
Push 125 3 RM. Got 6 RM. Followed up with 6x2 starting the bridge.
Bench Push 85 6 RM. Got 8 RM. Followed up with 4x4.
Row Find 5-6 RM. Got 95 6 RM. Easy. Followed up with 6x3 last set another 6… Find again at higher weight next time.
LISS 15 mins. 5 incline, 3 to 3.5 speed. Slow jog at 3.5 and fast walk at 3. Jogged about half of this.
12/27
40 mins LISS 6% incline 3.5 speed. 1 pull up every 5 mins.
Going to the gym again tonight with a buddy. Will do a strength endurance circuit and some more LISS.
Edit:
Did 3x10 in a circuit
Kettle bell swings 35 lbs
KB squats 35
Push ups
Inverted rows
Sit ups
20 more mins LISS 3.0 speed 5% incline
12/29
Squat 6 RM 125 Goal push to triples and try to extend.
Bench 8 RM 85 Goal max extentions
Row 6 RM 95 Goal push to 8 or 10 RM extend
Squats warm up + over warm up
45x5
75x5
95x5
105x3
115x3
125x1
135x1
145x1
Working
125x6, 125 6x3 Full extentions achieved. push to higher RM next
Bench press warm up
45x5
55x5
65x5
75x5
Working 85x8, 6x4 Full extentions. push to 10 RM next
Row… 95x8,95x8,95x6,95x5,95x6
Increase weight find new true RM next.
12/30
Deadlifts 195 6 RM FU 6x2. Will push to 6x3 next time.
20 mins LISS
2 Likes
1/1/20! First session of the new year felt Rock solid!
Squats worked up to an over warm up at 155x1 then did 125x8 and 125 6x4! Time to push up to a 10 RM next session.
Rows 115x5 the 6x2
Bench 85 for 10 RM then 4x5.
LISS 3.5 speed and 5% incline for 20 mins. Still doing nice slow base building.
1 Like
1/2
Deadlifts
Over warm up
2x5 135
155x5
175x3
195x1
205x1
225x1
235x1
195 6 RM
6x3
Will push to 8 RM next
LISS 20 mins
1 Like
1/3
Lighter recovery day
Bench press 95 lbs 6 RM with 1x3 FU then 85 for 2x5
DB stiff leg deadlift 35 lbs each hand 4x10
Seated cable row 3x15 85 lbs
Split squats 2x10 then 1x15
LISS 20 mins
1 Like