1/4
Currently lifting. Will update log later. Too excited not to post tho!
Squat new 1 rep max! 185 lbs. Was a solid grind. Almost didn’t get it.
And new 10 rep PR!! 125 lbs!
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Ok log for 1/4
Squats over warm up
5 reps @
45
65
95
3 reps @ 115
1 reps @
135
145
155
165
175 (easier than last time)
185 (grind. Almost lost it held at a sticking point half way up forever!)
Back off @ 125 10 RM, 4x5 FU
Rows 115 8 RM, 6x4 full ext will increase to 10 RM next
Bench over warm up
5 reps @
45
55
65
75
3 reps @ 85
1 rep @
95
105
115
125
127.5 (easy pr)
fU 95x6, 6x3 will push to 8 RM next
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OMG, 10 sets of warm up. You have too much endurance :).
Congrats for the new PR! We have close results in deadlift and squat (well, I don’t do 1MR for squats). I see you’tre cutting. What’s your targeting weight?
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Well done Cherry good to see progression here.
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Howdy @queen_cobra! Thanks! I am gonna slow cut until I am happy with how I look. Using the mirror instead of the scale. Likely… That will be around 140-145 lbs. But I don’t wanna tie my self to a number.
I don’t normally do 10 sets for a warm up but… Occassionaly doing an over warm up to a heavy single makes my working weight feel lighter. I was feeling really good yesterday and decided to push those over warm ups to my current 1 rep maxes. Both times my spotters said I could do more so I tried for new PRs. Turns out it was worth it!
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@mortdk thanks mort! I been cruising too long and not really pushing any new forward progression. I am glad to see that what I am doing right now is working. I am thoroughly enjoying this “program”.
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1/5
Deadlifts
Over warm up
5 reps
135
155
3 reps
175
1 rep
195
225
235
245
Working 10 RM 195
Followed by 4x5
HIIT 30 seconds work 60 seconds rest
35lb KB swing 8 rounds
1/6
40 mins LISS
1/7
Squats over warm up
5 reps
45
65
95
3 reps
115
1 rep
135
145
155
165
175
Back off 125x10 FU 125 6x5 time to increase weight
Rows 115x10 FU 6x5 time to increase weight
Bench uhg… From the moment I pressed just the bar I could tell something we weird.
My right pec at the insert near the shoulder felt… Weird. Hurt but not sharp.
Bench
5 reps
45
55
65
3 reps
75
85
1 rep
95
105
115
Back down to attempt 95… Only 1 rep. Called it there.
1/8
Legs were very sore. Chose to do 40 mins LISS.
1/9 took the night off needed to do adulting around the house
1/10 will be off tonight as well. Date night with my mom and niece. I bought my self a very nice new set of knives. Visiting my mom to give her my old set.
1/11 decided to out deadlifts before squat day since squats were leaving me sore that I didn’t want to do deadlifts.
Deadlift warm up
135 3x5
3 reps
155
165
175
1 rep
190
200
210
225
195 10 RM
4x5 repeated last work out focused on better bracing and higher hip set. Worked beautifully. Will extend next work out.
20 mins LSS on treadmill
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1/12
Squats
5 reps
45
65
85
3 reps
95
115
1 rep
135
145
155
165
175
FU 135 6 RM 4x3
Row
125 10 RM
FU 4x5
Bench
5 reps
45
55
65
3 reps
75
85
1 rep
95
105
115
125
tried for 130 but had a few problems. First my boy friend removed 5 lbs on 1 side and threw off the balance. He watched me remove the clip and though I had removed the 5 and replaced it with a 2.5… makes no sense because I was going up in weight. So I tried and… Failed an unblanced rep. I tried again but lost my confidence after that rep.
FU 95 6 rep max Fu 4x4
2 Likes
1/13
50 mins LSS
1/14
Deadlifts
5 reps
135
135
155
3 reps
175
185
1 rep
195
205
215
225
235
FU sets
10 RM 195
6x5 195 (might have done 7. Lost count around 4 and might have done an extra set to be sure I at least hit 6)
Ss purple band pull ups 7-8x5
EMOM 10 mins 55 lb ohp 4 reps each.
1 Like
1/15
Squat
5 reps
45
65
95
3 reps
115
1 rep
135
155
175
FU
6 RM 135
6x3 135 feeling good about these. Hopefully pushing to 8 RM next time.
Row 135 6RM FU 4x3
Bench
5 reps
45
65
75
3 reps
85
95
1 rep
105
115
95 6 RM
4x4
Held bench weight and reps focused on control and speed. Ohp yesterday definitely affected these.
1/16 45 mins LSS
I’ve been wondering a bit about the term FU? care to elaborate?
You’re working up to a heavy single? not 1RM right?
6 RM 135 does it mean you do a amrap with 135, and after that you do 6 triples with you daily 6RM?
And if you next time gets 8 reps with 135 then you’ll hit sets of 4?
Looks like you enjoy the workouts
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@mortdk Yes working up to a heavy single. 185 is my current new 1 rep max. 165-175 is a heavy single I can hit most days. working on trying to make 175 feel easier.
After that I back down to my working weight.
Currently that’s 135.
FU means follow up. I use the heavy singles to determine if I should preform my current rep max or if I should skip it and just do the sets after it.
The cycle starts by FINDing my 6 Rep Max.
Once I find it I HOLD the weight and rep max until I can perform a full extention of half sets (6x3).
After reaching Full extention I PUSH the weight to a new RM. (8 is the next goal with 4-6x4 FU)
After Holding, Extending and Pushing it through a 10 RM and 6x5 follow up sets I start over and FIND my new higher 6 RM.
Find>hold>extend>Push
If at any point I am not confident with the weight I can keep holding and focus on other aspects of the lift. Use pauses, reduce rest etc on the FU sets to improve my proficiency with the weight. (This is where I am at with bench. 95 lbs for 6 reps is doable… And I can do the 4x4 FU as if I hit an 8 rep max but am not confident pushing it yet.)
The program lays out as below:
3-5 RM FU 3-5 Singles extend 3 more sets of singles before pushing
5-6 RM “bridging weights” 5-6 singles with +3 sets extention, 4 sets of doubles or triples wit +2 sets extention. 6 RM + 6x3 is the final goal here.
6-10 RM 4 sets of “half the current RM” with +2 sets extention.
I can mix and match this pretty much any way I want.
Currently am looking at a slightly different set up. I have a new gym opening near me. 3 min walk. Since it’s so close I can gym daily.
Am considering an upper lower split with rotating Hard, Moderate and easy days.
Upper hard 3-5 rep W/singles
Lower hard
Cardio
Upper moderate 5-6 reps bridging
Lower moderate
Cardio
Upper easy 6-10 reps with half sets
Lower easy
Carsio
I am really enjoying this progression scheme. It is super flexible and easy to implement. No spreadsheet truely needed.
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1/19
Squat
5 reps
45
65
85
3 reps
95
115
1 rep
135
155
8 RM 135 FU 4x4
Rows 135 6 RM FU 6x3
Bench
5 reps
45
65
3 reps
85
1 rep
95
115
8 RM 95 FU 5x4! About time I push to that 8 RM