Thursday April 23
Cycle 9/Wave 3
Bench
Bench:
(65%)135x5
(65%)135x5
(75%)160x5
(85%)180x3
(95%)200x10 Big Pr finnaly/estimate 267/+20 from last week and +15 from recent best
DB Bench Press:
80x7/80x7/80x6/50x14/50x10
Pullups:
6 sets of 5 reps
1 set of 4 reps
1 set of 3 reps
-the db press and pullups were kind of superset,short rest.
Cardio on Spinning Bike:
15 minutes hiit, good pace with five 10secs sprints all out with high resistance.
Really happy with my pr, maybe the fact i had 2 high carbs days in the last week help! But as im trying to cut fat it was a special, i keep my pace with only one high day/week!
Sunday April 26
Cycle 9/Wave 3
Squat
Squat:
(56%)155x5
(56%)155x5
(75%)205x5
(85%)235x3
(95%)260x3 Estimate 286/i didnt have it today but still ok!
Squat Big but Boring:
5 sets of 10 reps with 155,(56%)
This is a killer
Leg Curls:
105x10
105x10
105x10
90x10
90x10
5 sets of 10reps is a killer, the last 2 sets especially.Now cycle 9 is completed. Then deload boring but necessary week!
Cycle 9 Summary:
(Lifts are included, with calculated rep max next to them using Wendler Formula)
Squat
W1- 235x10(313lb) PR
W2- 250x6 (300lb)
W3- 260x3 (286lb)
Average one rep max = 300lb/+2 from last cycle
Bench Press
W1- 180x12(252lb)
W2- 190x9 (247lb)
W3- 200x10(267lb) PR
Average one rep max = 255lb/+13 from last cycle
Deadlift
W1- 255x10 (339lb)
W2- 270x11 (369lb)
W3- 285x9 (370lb) PR
Average one rep max = 359/+16 from last cycle
Overhead Press
W1- 100x10 (133lb)
W2- 110x9 (142lb)
W3- 115x8 (146lb) PR
Average one rep max = 140/+7 from last cycle
Now go deload!
Tuesday April 28
Deload Week - Push Day
Bench:
135x5
135x5
135x5
Military Press:
65x5
65x5
65x5
DB Incline Press:
50x10
50x10
EZ Bar Curls:
One rest pause set
Cardio:
25 minutes medium intensity on Elliptical
Easy on cardio as im playing a hockey game tommorow morning!
Wednesday April 29
Hockey Game 1h30 min of ice time, 3 defenseman only, will considered this HIIT.
Thursday April 30
Deload Week - Deadlift
Deadlift:
135x8
225x5
225x5
Chinups:
3 sets of 5 reps
Tri-Sets:
-One arm shoulder press
-Dumbell curls
-Rope pushdown
Cardio:
35 minutes medium intensity on Elliptical
Cheat meal schedule on tonite!!!
Friday May 01
Deload Week - Squat
Squat:
135x10
135x10
135x10
Bulgarian Split Squat:
bwx10
bw+25x8
bw+25x8
holding 25lbs plate across body
Leg Curls:
2 sets of high reps
Cardio on Elliptical:
One hour , its a record, medium intensity
That it for the deload week, maybe one more cardio session tommorow, next cycle is starting monday!
Cycle #10 plan:
wave 1: 65/75/85%
wave 2: 70/80/90%
wave 3: 75/85/95%
wave 4: deload
Push Press based on 125/+5
65%-80
70%-90
75%-95
80%-100
85%-105
90%-115
95%-120
Deadlifts based on 310/+10
65%-200
70%-215
75%-235
80%-250
85%-265
90%-280
95%-295
Bench Press based on 215/+5
65%-140
70%-150
75%-160
80%-170
85%-185
90%-195
95%-205
Back Squat based on 285/+10
65%-185
70%-200
75%-215
80%-230
85%-240
90%-255
95%-270
Im planning also to do the Periodization bible variation for assistance with some twist of my owne…
Monday May 04
Cycle 10/Wave 1
Push Press
Push Press:
(52%)65x5
(52%)65x5
(65%)80x5
(75%)95x5
(85%)105x9 Estimate 136/no pr but good!
Dips:
5 sets of 10 reps
Chinups(palms facing each other):
10 sets of 10 reps
Barbell Shrugs:
135x10
135x10
135x20
Triceps Pushdown:
2 sets
Biceps barbekk curls:
2 warmup set
55x12x6x6 rest pause + dc stretching 15seconds
Cardio:
30 minutes low intensity on bike
Tuesday May 05
Off
Wednesday May 06
Hard Conditionning - hockey game in the morning
Then allergies in the afternoon
Thurday May 07
Cycle 10/Wave 1 - Deadlift
Worked up to 265x10
Leg Curls:3 sets
Leg Press:2 sets of 10 reps
1 set of 20reps with 4 plates/side
Calves:one warmup set and one dc style set
Cardio: 25 minutes on elliptical
Im changing the format of how i write my log, i think the only people checking probably care about the last set, and writting to many stats drive me crazy..so i hope people will like the new format, i will describe a little more what i do and how i feel!!!
For the Pr i will say this, 265x10 with Jim formula is not a pr, but on my previous cycle i did 255x10 on the first week and today i did 265x10..to me it seems more weight!!
I seems to have trouble going over 10 reps on the dead,my body seems to say no but i feel im getting STRONGER!!!
[quote]crankMAN wrote:
For the Pr i will say this, 265x10 with Jim formula is not a pr, but on my previous cycle i did 255x10 on the first week and today i did 265x10…to me it seems more weight!!
I seems to have trouble going over 10 reps on the dead,my body seems to say no but i feel im getting STRONGER!!!
[/quote]
I’m not very confident in the accuracy of the calculator once it gets over 6 reps.
I’m sort of like you … I feel like I’m getting stronger even if the numbers tell a different story.
Friday May 08
Cycle 10/Wave 1 - Bench Press
Worked up to 185x10
-DB Incline Bench: 50x10, 50x10, 50x17
-Chest Supported Row: 45x15 & 4 sets of 8 reps with 90lbs
Cardio: 30 minutes on elliptical
Again not a pr with the formula and not a pr either but i wasnot focussed enough today, but still 185x10 is ok.By the way i need some advized on the leg drive
Tuesday May 12
Cycle 10/Wave 1 - Squat
Worked up to 240x6
-Squat:185x10/135x10
-Leg Press(close stance,middle pad):4 plates/side x 10 for 2 sets
Cardio:
10 minutes on bike
20 minutes on elliptical
Had to take 3 days off from the gym and i felt a little off today so that maybe why i didnt performed well on the squat today but that fine, i do better next time.My plan was to do the big but boring workout but ended up with what you just read!
On another note my gym just received a trap bar deadlift and a football swiss bar, i think i switch to the trap bar next cycle and also switching my push press to barbell incline press.
I need some variation and after 10 cycle i need something new, so iwont change the program but that will be fun to switch and doing something new! Tommorow Push and Press!!
Wednesday May 13
Cycle 10/Wave 2 - Push Press
Worked up to 115x7
-Barbell Incline Press: 135x8/135x8
-DB Incline Press(neutral grip): 50x10 - 3 sets
-Chinups: 5 sets of 5 reps with 25lbs/ 3 sets of 5 reps bw only
-DB Shrugs: 70x10/70x10/70x19
-DB Hammer Curls(alternate): Rest Pause/25x10x5x4
Cardio:10 minutes on bike/10 minutes on stepper
Ok i did 115x8 last week but considering today i was in the gym at 7ham and i was there yesterday at 16h00pm,that about 2 workout in 16hrs with a 2 hrs sleep, my overnight shift killed me…So all this to say 115x7 is fine today.
Barbell incline press: im not gonna switch to them, i dont like the bench we have in the gym for incline, rather do some db work!
Chins: Today i challenge myself to see how many sets of 5 reps with 25lbs i can do…seems 5 is the number, last reps of the last set wasnot easy.!
I have started to include some streching(dc style) after a few exercices…
That it!
Friday May 15
Cycle 10/Wave 2 - Deadlift
Worked up to 280x8
then,
-Trap Bar Deadlift(testing for one rep max): 125x5/215x5/305x3/355x1/375xfailed!!
-Trap Bar Deadlift: 215x10/215x10/215x8
-Ab Wheel: 3 sets of 10 reps
Cardio:50 minutes on elliptical
Well, on my 280x8 set, i was kind of lost between touch and go style and dead start from the floor…
With the trap bar all my reps were performed from a dead start. So yes i did a lots of deadlift today, i really like the feeling with the trap bar, that will be my new favorite exercices i think.
Sunday May 17
Cycle 10/Wave 2 - Bench Press
Worked up to 195x10
-Db Bench Press: 3 sets of 8 reps with 70lbs db.
-One arm Db Rows: 1 warmup set and 70x15 with each arms
-That it!
Not on a big volume day, but still happy with 195x10, this workout was performed early am after my overnight shit so that also explained the low volume of today.
Monday May 18
Cycle 10/Wave 2 - Squat
Worked up to 255x6 PR!!
-Leg Press(close stance): 4plates/sidex10 - 4sets
5plates/sidex10 - 1 set(the last one)
Cardio: 20 minutes very intense on stairmaster
Comments after the weekend: must stop cheating on my diet!
255x6, well never really done this before at that weight,last week did 240x6 and in the past did 260x5 but my form now is so much better and with 255x6 im on the right track!
Wednesday May 20
Cycle 10/Wave 3 - Push Press
Worked up to 120x7
Big But Boring on Military Press: 65x10, 65x10, 65x10, 55x10, 55x10
Chinups: 8 sets of 5 reps
Cardio: 20 minutes threadmill walking
Not sure its a PR but that good! Ultimate Pr is 135x4 and last week 115x7 so 120x7 is more weight, that how i see it. Today i had my tatoo modidied(coverup), a old one with a new one, its on my back, phase 1 finished and im going back for phase 2 in 2 weeks…to continue!
Friday May 22
Cycle 10/Wave 3 - Deadlift
Worked up to 295x8 Pr …no matter what its one PR
Then i did deadlift in search of one rep max test: 315x1, 355x1, 365x0 failed!!
Trap Bar Deadlift(did in the 5/3/1 fashion):265x7 on the final set
45`Back Raise: 3 sets of 10 reps
Cardio: 30 minutes on Elliptical steady intense!!
I did this max rep effort on deadlift to get a idea where i am with this lift as im gonna switch to the trap bar for the next cycle, i also did the 5/3/1 on the trap bar today to have a idea, so 265x7 will be my first pr but that should be easy to beat as i was already tired like never before…oh yeah…295x8 this give a estimate of 374 with Jim formula and that a fucking PR…Also back in november 2008 i did 295x4…so this is a extra 4 reps…GOOD!!!
Saturday May 23
Cycle 10/Wave 3 - Bench
Worked up to 205x4
Im so freaking dissapointed with this performance…bench is going down…
Not even sure i keep doing 5/3/1 as of monday…might go back to ws4sb routine…i was making good progress with this routine before and the also something i wanna try…
Tuesday May 26
Cycle 10/Wave 3 - Squat
Worked up to 270x4 PR
BBB Squat(5x10): 185x10 & 4 sets of 135x10
Leg Curls: 105x10, 105x10, 95x10, 90x10, 90x10
Cardio: 35 minutes on Elliptical
Considering i did 260x3 on the last cycle , i guess 270x4 is a Pr!!
Feel much better now about 5/3/1 then last saturday, maybe i just had a tough one…