Sunday March 29
Cycle 8/Wave 3
Squat
Squat:
(65%)160x5
(65%)160x5
(75%)200x5
(85%)225x3
(95%)250x5 not a Pr
45"Back Raise, 50reps:
10,10,8,8,8,6
Abs Decline:
A bunch
Didnot feel 100%, had problem recovering on squat, after 5 reps wasnot able to rest between in each reps…less then a stellar day!!But this is ok!!
Cycle 8 Summary:
(Lifts are included, with calculated rep max next to them using Wendler Formula)
Squat
W1- 225x10(299lb)
W2- 240x8 (304lb)
W3- 250x5 (291lb)
Average one rep max = 298lb
Bench Press
W1- 175x10 (233lb)
W2- 185x10 (247lb)
W3- 195x8 (247lb)
Average one rep max = 242lb
Deadlift
W1- 245x10 (326lb)
W2- 260x10 (347lb)
W3- 275x9 (357lb)
Average one rep max = 343lb
Overhead Press
W1- 95x10 (126lb)
W2- 105x9 (136lb)
W3- 110x7 (136lb)
Average one rep max = 133lb
This week will deload with lots of cardio and conditionning.
Monday March 30
Last hockey game of the season,
a good hiit session.
Maybe i play some game in a summer league.
Thursday April 02
Deload Week
Push Deload and more!
Bench:
(65%)135x5
(65%)135x5
(65%)135x5
Overhead Press:
(60%)70x5
(60%)70x5
(60%)70x5
My 20 Pullups Quest:
warmup:bwx5
bw+10x8
bw+20x5
bwx8
Lat Pulldown:
75x10
135x8
150x5.5
Biceps:
A few sets just for pump
Cardio:
Recumbent Bike
5 min warmup
15 min hiit 15sec/45sec
5 min cooldown
Good day,nothing special, working hard on dieting right now, also here a link to the pullups program i think i follow for a few weeks…
Saturday April 04
Deload Boring Week
Squat + Deads
Squat:
About 45-50%
135x5
135x5
135x5
Deadlift:
About 45-50%
185x5
185x5
185x5
Bulgarian Split Squat:(holding db)
20x8
20x8
45’Back Raise:
bwx10
bwx10
DB Shrugs:
80x10 slow tempo with pause
80x10 fast tempo
80x15 all out
100x5 heavy set
100x5 heavy set
Cardio on Threadmill:
25 minutes walking fast 3-5 mph at 7 to 10% incline.
Cardio on bike:
10 minutes moderate pace to cooldown!!
Cycle #9 plan:
For this one i be doing the othe 5/3/1 variation:
wave 1: 65/75/85%
wave 2: 70/80/90%
wave 3: 75/85/95%
wave 4: deload
Push Press based on 120/+5
60%-70
65%-80
70%-85
75%-90
80%-95
85%-100
90%-110
95%-115
Deadlifts based on 300/+10
60%-180
65%-195
70%-210
75%-225
80%-240
85%-255
90%-270
95%-285
Bench Press based on 210/+5
60%-125
65%-135
70%-145
75%-160
80%-170
85%-180
90%-190
95%-200
Back Squat based on 275/+10
60%-165
65%-180
70%-195
75%-205
80%-220
85%-235
90%-250
95%-260
This is less volume on the first 2 weeks for the wave setup, i hope it help me to setup pr on last set.
Monday April 06
Cycle 9/Wave 1
Push Press
Push Press:
(60%)70x5
(60%)70x5
(65%)80x5
(75%)90x5
(85%)100x10 (estimate 133 max no pr)
Dips:50reps
15,10,12,8,7 = 52reps in 5 sets Pr
My 20 Pullups Quest:
Pullups:
bwx5 (warmup)
bw+10x8
bw+20x5
bwx8(max)
Lats Pulldown:
105x10
135x6
150x5
Triceps:
V-Bar Pushdown:
3 sets of 10reps
Cardio on Stationnary Bike:
Medium intensity for 30minutes
Double post…ahh
What can i say, im ok with the way im dieting(carbs cycling) right now.
I also doing more cardio and hopefully the results will be good!
Wednesday April 08
Cycle 9/Wave 1
Deadlift
Deadlift:
(45%)135x5
(60%)185x5
(65%)195x5
(75%)225x5
(85%)255x10 Good/estimate 339 1rm
Hack Squat:
1plate/sidex10
2plate/sidex10
2plate/sidex15
Leg Curls:
3 sets of 10reps
Abs:
Bunch of decline crunches
Cardio on recumbent bike:
20minutes total with 10min hiit/15sec/45sec
Comments:
Happy with 255x10 since today almost all my reps were done with a dead start from the floor. I usually just touch and go. So happy with the results, last week i average 343 for max so 339 from a dead start is good.
Diet:
Again today was a low carbs day.
Im feeling alright!
Saturday April 11
Cycle 9/Wave 1
Bench
Bench:
(55%)115x5
(55%)115x5
(65%)135x5
(75%)160x5
(85%)180x12 Big PR/estimate 252lb/+5lb
Chinups Weighted:
bwx5
bwx3
bw+25x5
bw+30x5
bw+35x5
DB Bench Superset with Bw Chinups:
50x10/bwx5
55x10/bwx5
65x10/bwx5
70x8/bwx5
80x6/bwx5
Triceps Pushdown:
A bunch
Cardio on Threadmill:
25 minutes medium intensity,about 10minutes incline at 10
while the rest was easy walking.
Comments:
A big Pr on the bench since im at 192lb right now, dieting never been so good with the carbs cycling approach.Also the average on bench was 242 on previous cycle,so im really happy at 252!
Monday April 13
Cycle 9/Wave 1
Squat
Squat:
(50%)135x5
(50%)135x5
(65%)180x5
(75%)205x5
(85%)235x10 Big Pr/estimate 313lb/+9
45"Back Raise:
3 sets of 10 reps
Hack Squat:
2 plates side/3 sets of 10 reps
Cardio on Stationnary bike:
30 minutes medium intensity
Really good , Pr are fun!
Tuesday April 14
Cycle 9/Wave 2
Push Press
Push Press:
(50%)60x5
(50%)60x5
(70%)85x3
(80%)95x3
(90%)110x9 PR/estimate 142/+9
Chinups:
bwx10
bwx8
Pullups:
bwx5
Dips:
bwx10 - 4 sets
bw+25x7/rest 15sec/bwx3
Total 50reps
Cardio on Recumbent bike:
40 minutes medium intensity
Another pr by 9lb, maybe this variation of the 5/3/1 is good for me or the backoff in weight, either it seems to work!
Wednesday April 15
Cardio:
20 minutes on Stairmaster with a few intervals
20 minutes on bike,medium intensity
All done on empty stomach!
Thursday April 16
Cycle 9/Wave 2
Deadlift
Deadlift:
(55%)165x5
(55%)165x5
(70%)210x3
(80%)240x3
(90%)270x11 Big PR Again/Estimate 369lb/+30 from last week/+12 from previous best!
Big But Boring:
(50%-60%)5x10
155x10
155x10
****Cant do 5 sets,exhausted,sore
Abs-A few set of decline crunches
Low Back-A few sets of 45’back raises
Cardio:
25minutes on bike, low intensity
Saturday April 18
Cycle 9/Wave 2
Bench
Bench:
(65%)135x5
(65%)135x5
(70%)145x3
(80%)170x3
(90%)190x9 no record today/estimate 247 still on my average/with one spotter maybe one more rep for security purpose
Close Grip Bench:
(65%)135x5
(65%)135x5
Dips:
3 sets of 10 reps
Dumbell Bench Press:
50x12
50x12/x6/x4 rest pause
Pullups:
bwx10
bwx8
bwx5
Db Shrugs:
70x10
70x10
70x20
Cardio:
15 minutes very low intensity
Sunday April 19
Cycle 9/Wave 2
Squat
Squat:
(55%)150x5
(55%)150x5
(70%)195x3
(80%)220x3
(90%)250x6 Ok/no record/estimate 300lb/Short of last week Pr but still better then previous cycle average.
Leg Press:
Wide Stance:
4 plates side x 10
5 plates side x 10
Close Stance:
4 plates side x 20
Leg Curls:
90x10
90x10
90x12/x6/x3 Rest Pause
Calves Attack:
-Seated
-Leg press
-Standing
Many sets of calves,all kind,heavy,high reps,just to stimulate them today.
Cardio:
30 minutes of steady state cardio with good intensity on new elliptical machine in the gym.
[quote]crankMAN wrote:
Sunday April 19
Cycle 9/Wave 2
Squat
Squat:
(55%)150x5
(55%)150x5
(70%)195x3
(80%)220x3
(90%)250x6 Ok/no record/estimate 300lb/Short of last week Pr but still better then previous cycle average.
[/quote]
my thoughts are if you get at least the goal reps for the day, then all is good; obviously more is better but I try not to rack my head about what reps I need to get for a pr
[quote]TheDudeAbides wrote:
crankMAN wrote:
Sunday April 19
Cycle 9/Wave 2
Squat
Squat:
(55%)150x5
(55%)150x5
(70%)195x3
(80%)220x3
(90%)250x6 Ok/no record/estimate 300lb/Short of last week Pr but still better then previous cycle average.
my thoughts are if you get at least the goal reps for the day, then all is good; obviously more is better but I try not to rack my head about what reps I need to get for a pr[/quote]
I agree, im happy when i get at leat the minimum on the last set but that just a way for me to judge if i had a good day, now i used Jim formula to see if its a pr.
Thanks for stopping by!
Monday April 20
Cycle 9/Wave 3
Push Press
Push Press:
(55%)65x5
(55%)65x5
(75%)90x5
(85%)100x3
(95%)115x8 PR/Estimate 146/+4 and +13 from previous cycle average.
DB Incline Press:
50x10
55x10
65x8
70x6
75x4
Chinups:(bodyweight only)
6 sets of 5 reps
DB Shrugs:
75x10
75x10
75x17
Triceps Pushdown:
A bunch
Cardio on Elliptical:
25minutes medium intensity, this machine is nice and fun,kind of walking on the moon feeling!
While Pr are nice since im still trying to cut fat and being lean, maybe the high carbs days of sunday help me today!
Tuesday April 21
Cycle 9/Wave 3
Deadlift
Deadlift:
(60%)180x3
(60%)180x3
(75%)225x5
(85%)255x3
(95%)285x9 Pr/estimate 370/+1 from last wave/no big deal but still nice!
Then:
-Low Back
-Abs high rep circuits
Cardio:
25 minutes on Elliptical