Thursday Oct23
RECOVERY
Friday Oct24
Cycle 3/wave1
Bench Press
-Bench Press
135x10(warmup)
180x3
190x3
200x6(bof)
-Bench Press
135x10
135x10
135x10
-Kroc Row
50x20
70x10
70x12
*Superset Pullups & Dips
-Pullups - 10 sets of 3 reps
-Dips - 10 sets of 5 reps + one set with 25lb for 6 reps(not enough juice to tie my pr of 9!!
-Latt Pulldown
135x10
135x10
105x15
-Barbell Cheats Curls
80x8
80x8
80x8
-Triceps Rope Extension
Lost the count but did many set and many reps, the most beautifull girl in the gym got in and i took my time just to watch her do some reverse hyper…i must do something!!!
Comments;
Feel good today,this workout was done in the morning after my shift at work(overnight) ad took about 1h15min.
“Some people want it to happen, some wish it would happen, others make it happen.”
Michael Jordan
Saturday Oct25
Cycle 3/wave 1
Squat & Deads
-Back Squat
135x10
185x8
work set
225x3
240x3
250x5
-Deadlifts
135x8
225x5
work set
250x3
265x3
280x5
-Romanian Deadlifts
135x12
185x10
185x8
-Reverse Hyper 45’
3 sets of 8 reps
-Comments;
Felt good on squat,could have lift way more then that today but as dead was my next exercice…didnt go all out!!
“Some people want it to happen, some wish it would happen, others make it happen.”
Michael Jordan
Monday Oct27
Cycle 3/Wave 2
Push Press
Conditionning - Hockey game in the morning 1h30 of ice time.
Then 2 hours later:
-Push Press
bar x many as warmup
95x5
105x5
110x8
*Superset Pullups & Dips
-Pullups - 10 sets of 4 reps
-Dips - 10 sets of 6 reps
Plus some beach muscle work!
-Preachers Curls
-Dumbell Curls
Comments; Pullups felt very good but dips a little harder…just a feeling maybe but that how i feel!
Tuesday Oct28
Cycle 3/wave 2
Deadlifts
-Deadlifts
235x5
250x5
265x5
-Crank Row with straps
80x13
80x13
80x11
-Reverse Hyper 45"
3 sets of 10reps
Comments;
Other accessory stuff performed!!
Wednesday Oct29
Cycle 3/wave 2
GPP
-1h30 of Ice hockey
Thursday Oct30
Cycle 3/wave2
Bench Press
-Bench Press
135x10(warmup)
170x5
180x5
190x8
-Dumbell Bench Press
80x10
80x10
80x8
-Pullups
10 sets of 4reps
-Dips
30 reps total in 4 sets!
-Arms superset
A1. Low pulley cable rope curl (hammer grip)
Sets: 4
Reps: 8/6/6/4
Intensity technique: peak contraction (hold a 3-second maximum peak contraction)
Rest before performing A2: 45-60 seconds
A2. High pulley overhead cable rope triceps extension
Sets: 4
Reps: 8/6/6/4
Intensity technique: peak contraction (hold a 3-second maximum peak contraction)
Rest before performing A2: 45-60 seconds
Can’t tell the weight i used but got a really good pump with this superset.
Credit to this article for the superset;
http://www.T-Nation.com/free_online_article/sports_body_training_performance_bodybuilding/beach_training_for_performanceoriented_lifters
Comments;Very Good!!
Friday Oct31 to Sunday Nov02
Recovery and Cheat dayss for the diet!!
Monday Nov03
Cycle 3/wave 2
Squat
-Squat
210x5
225x5
240x5
-Leg press
3 plates x20
4 plates x10
5 plates x10
6 plates x6
Notes; End wave 2!
YES TWO WORKOUT TODAY
Monday Nov03
Cycle 3/wave 3
Push Press
-Push Press
110x5
115x5
120x5 PR
-Dips
bw x16
bw x11
bw x8
bw x8
bw x7
total 50reps
-Pullups
10 sets of 5 reps
-abs
Comments; Enough for one day!
Tuesday Nov04
Deadlifts
Cycle 3/wave 3
-Deadlifts
265x5
280x3
295x4 PR
-Lat Pulldown
105x10
120x10
135x8
135x7
-Crankman Rows
70x10
70x13
90x9 added straps
90x8
-Reverse Hyper 45
3 sets of 10 reps
-abs
Comments; PR are nice!
Wednesday Nov05
Cycle 3/wave 3
GPP
-Hockey Game 1h30 again!!
Friday Nov07
Cycle 3/wave 3
Bench Press
-Bench Press
190x5
200x3
210x6 PR
-DB Bench Press
75x10
75x8
75x6
50x19 (kind of testing my max)
-Barbell Complexes(as seen on elitefts by Zach Even Esh)
2 rounds of;
squats
good morning
upright row
push press
deadlift
rdl
bent over row
shrugs
Comments; 2 rounds only and all exhausted!!
Saturday Nov 8
Cycle 3/wave 3
Squat
-Squat
240x5
250x3
265x3 good but did better in the past
-Bulgarian split squat front foot elevate for more rom
30lbs db each hands x 8
25lbs plate in front x 12
Then i did lot of accessory
-Calfs
-leg curls
-Reverse Hyper
-Abs
Comments;
Next week boring deload week with lots of conditionning!
Monday Nov 10
Cycle 3/Deload
Conditionning:
Played Hockey
1h30 min of crazy ice time!
Wednesday Nov 12
Cycle 3/Deload GPP + Bench
AM:
Conditionning:
Played Hockey
1h30 min of crazy ice time Again!
PM:
-Bench
135x5
145x5
145x5
-DB Bench Press
50x10
50x10
-Crankman Row
50x10
50x10
-Rope Pulls to Neck
45x10
45x10
-DB Shrugs
80x10
80x10
-DB Hammer Curls
30x10
30x10
-Triceps Pushdown
60x20
60x15
Comments; Hells of a day, a chance it was the deload, took it really easy on all the lift. Out of the gym in 45minutes.
Just Planning my next Cycle
I increase push press ans bench press by 5 pounds. Squat and Deads by 10 pounds. This increase will determinate the weight im gonna used.
Hopefully you understand what i mean.
Push Press based on 135
75%-100
80%-110
85%-115
90%-120
95%-130
Deadlifts based on 325
75%-245
80%-260
85%-275
90%-295
95%-310
Bench Press based on 230
75%-175
80%-185
85%-195
90%-205
95%-220
Back Squat based on 285
75%-215
80%-230
85%-240
90%-255
95%-270
Now i will take the next few day to finish this boring deload week and will start next cycle saturday or monday!!
YOU ARE MORE THEN WELCOME TO COMMENT ON MY LOG!
Ok, what’s a Crankman row? Is it like a Kroc row, only you’re doing it? 
you gotta it…its the Kroc row…need to laugh !! Just Kidding with this thing!!
Thursday Nov13
Cycle 3/Deload Squat/Deads
-Squat
135x5
155x5
155x5
-Deadlifts
185x5
185x5
185x5
-Pullups
one set of 10 reps
-Chinups
one set of 8 reps
-Facepulls
A Bunch
-Abs
A Bunch
Notes: Deload is boring, but my form is so much better then before on squat, unreal!!