estimated squat max: 66,65kg. ( based on 10reps on 50kg, done today )
training max is then: 59,985kg = rounded up to 60kg.
My first cycle will then have this training weights:
week1: 40kgx5, 45kgx5, 50kgx5+
week2: 42,5kgx3, 47,5kg, 52,5kgx3+
week3: 45kgx5, 50kgx3, 55kgx1+
week4: 25kgx5, 30kgx5, 35kgx5.
training 31/08 - 2011.
after warmup.
facepulls: 3x10.
benchpress:
2x5x20kg.
5x40kg.
5x45kg.
12x50kg.
db militarypress:
5x5x10kg pr arm.
dips:
3x7reps.
back raises: 3x10reps.
comment:
I am pleased with the workout.
estimated max calculated off 12x50kg = 69,9kg.
training max = 62,5kg.
cycle 1:
week 1: 25kgx5, 30kgx5, 37,5kgx3, 42,5kgx5, 47,5kgx5, 52,5kgx5+
week 2: 25kgx5, 30kgx5, 37,5kgx3, 45kgx3, 50kgx3, 55kgx3+
week 3: 25kgx5, 30kgx5, 37,5kgx3, 47,5kgx5, 52,5kgx3, 57,5kgx1+
week 4: 25kgx5, 30kgx5, 37,5kgx5
training 01/09 - 2011.
after warm up.
deadlift:
5x65kg.
3x75kg.
1x85kg.
3x85kg.
one arm db row:
5x5x20kg pr arm.
chins with underhands grip:
3x5reps.
next deadlift cycle:
week1: 5x60kg, 5x70kg, 5x77,5kg.
week2: 3x62,5kg, 3x72,5kg, 3x82,5kg.
week3: 5x67,5kg, 3x77,5kg, 1x87,5kg.
week4: 3x5x60kg.
training split this upcomming cycle:
day 1:
squat: 5,3,1.
benchpress: 3x5 x deload weights.
romanian deadlift: 3x5.
chins with overhand grip: 3setts.
abs: 3sett.
day2:
squat: 3x5 x deload weights.
benchpress: 3x5 x deload weights.
row: 3x5.
chins with neutral grip: 3setts.
abs: 3sett.
day3:
squat: 3x5 x deload weights.
militarypress: 5,3,1.
deadlift: 5,3,1.
chins with underhand grip: 3sett.
abs: 3sett.
Because of the frequency I will not go all out on the last set on the 5,3,1 excercise of the day. I will shot for 5reps on the last sett instead.
training 04/09 - 2011.
after warm up.
squat:
5x25kg.
5x30kg.
3x35kg.
5x40kg.
5x45kg.
5x50kg.
benchpress:
5x25kg.
5x30kg.
5x37,5kg.
romanian deadlift:
3x5x40kg.
chins with overhand grip:
3x5reps.
leg raises:
3x10reps.
comment: It was rough, but good at the same time( sounds like a quote from a jail movie LOL )…
training 06/09 - 2011.
after warm up.
squat:
5x25kg.
5x30kg.
5x35kg.
benchpress:
5x25kg.
5x30kg.
3x37,5kg.
5x42,5kg.
5x47,5kg.
5x52,5kg.
one arm row: 3x5x22kg pr arm.
chins with neutral grip: 3x5reps. done between the other exercises.
leg raises: 2x10reps.
comment:
Did only get two hours of sleep to night, so the session was hard, but doable.
training 08/09 - 2011.
after warm up.
squat:
5x25kg.
5x30kg.
5x35kg.
benchpress with wide grip:
5x25kg.
5x30kg.
5x37,5kg.
deadlift:
5x60kg.
5x70kg.
5x77,5kg.
chins with underhand grip:
3x5reps.
comment: Hard session today, had no energy for abs.
training 11/09 - 2011.
after warm up.
squat:
5x25kg.
5x30kg.
3x35kg.
3x42,5kg.
3x47,5kg.
3x55kg.
benchpress with close grip:
5x25kg.
5x30kg.
5x37,5kg.
snatch grip deadlift:
10 x 1 x 50kg.
chins with overhand grip:
3x5reps.
seated legcurl:
3x10reps.
comment: good session today 
training 13/09 - 2011.
after warm up.
squat:
5x25kg.
5x30kg.
5x25kg.
benchpress with medium grip:
5x25kg.
5x30kg.
3x37,5kg.
3x45kg.
3x50kg.
6x55kg.
one arm db row:
3x5x22kg pr arm.
chins with neutral grip:
3x5reps.
comment: okay session. bench felt good, the rest where okay, but not great.
What’s up?
Giving 5/3/1 an other shot? It’s a good, simple plan but takes time and consistancy.
At some point would you consider adding dumbbell benching or dips as a secondary lift to your benching? I know it seems redundent but I swear dumbbell benching (and dips) combined with benching greatly helps out the bench press.
Since it’s September I assume you’ve begun classes again (Also your 2 hours of sleep a few days ago hints at such a thing)? If so I hope you’re doing well.
Hey mike, good to see you again 
Yes I have started classes again and are doing fine.
ps. Are thinking of maybe adding in dips and militarypresses the next cycle.
How is school and training going for you mike?
That’s good to hear.
Classes are ok for now. Very slow pace this semester.
I’ve ramped up training to about six/seven days a week. I’ve been focused since I did mostly body weight stuff this summer.
[quote]mikemike87 wrote:
That’s good to hear.
Classes are ok for now. Very slow pace this semester.
I’ve ramped up training to about six/seven days a week. I’ve been focused since I did mostly body weight stuff this summer. [/quote]
Slow pace sounds nice, more time to training haha
School aint that hard this semester for me either, I`m doing some classes over again
to improve my grades, so feel I can give training some more attention this semester.
but six to seven days a week with training is insane( in a positive way ) man. Have do you
feel its working?
Yeah I hear you on retaking classes. I’ve done that a few times too (sometimes due to neccesity because I possess zero math skills :p). What classes do you have lined up this semester? How frequently are you trying to train each week?
I’m hoping to keep up the current pace since nursing classes are condensed often to one lecture plus one clinical per week giving me some more free time than usual. Also one class is mostly online and we only meet for tests so that’s an entire class not taking up time. Sometimes I feel kinda of silly in clinicals. This week we had to take turns feeling on eachother’s head/neck to become familiar with lymphnode location.
I think the increased training frequency is very beneficial. As long as I eat enough I always feel like I’m just picking up where I left off. Normally after a day or two of rest the next time I lift I just don’t lift as well. For the first time ever I’m really working upper body seriously. I’ve never really worked arms before either. I’ve mostly squated and dead lifted.
I had no access to a gym this summer and dropped to 175lbs. Too much muscle lost so I dove into the gym and increased food intake to make up as much ground as possible. A fast food place here called Braum’s became a regulr part of my diet. I order my favorite post workout meal there, The bag of burgers. Which is, well, a bag of five burgers. lol. They’re not big though and it’s only five bucks. Maybe you would like to give the “bag of burgers” PWO meal a chance florelius :D. Lots of mass to be had, some of it unsavory though.
[quote]mikemike87 wrote:
Yeah I hear you on retaking classes. I’ve done that a few times too (sometimes due to neccesity because I possess zero math skills :p). What classes do you have lined up this semester? How frequently are you trying to train each week?
I’m hoping to keep up the current pace since nursing classes are condensed often to one lecture plus one clinical per week giving me some more free time than usual. Also one class is mostly online and we only meet for tests so that’s an entire class not taking up time. Sometimes I feel kinda of silly in clinicals. This week we had to take turns feeling on eachother’s head/neck to become familiar with lymphnode location.
I think the increased training frequency is very beneficial. As long as I eat enough I always feel like I’m just picking up where I left off. Normally after a day or two of rest the next time I lift I just don’t lift as well. For the first time ever I’m really working upper body seriously. I’ve never really worked arms before either. I’ve mostly squated and dead lifted.
I had no access to a gym this summer and dropped to 175lbs. Too much muscle lost so I dove into the gym and increased food intake to make up as much ground as possible. A fast food place here called Braum’s became a regulr part of my diet. I order my favorite post workout meal there, The bag of burgers. Which is, well, a bag of five burgers. lol. They’re not big though and it’s only five bucks. Maybe you would like to give the “bag of burgers” PWO meal a chance florelius :D. Lots of mass to be had, some of it unsavory though.
[/quote]
My classes this semester is: religion in ancient Greece and Roma. and the norwegian church in the middle ages.
I train 3 days a week at the moment and feel it is okay. Its a totalbody variantion of 5,3,1.
Good that your school scedule allows you to train more;)
And its good to hear that you enjoy to train that much, but how do you split it up? is it more of a standard BB split? or are you doing it something similar to HPmass?
About the hamburgers: sounds like a good idea, but my economy is a bit stiff at the moment and you dont get a bag of 5 burgers for 5 bucks in norway:(, but when I get some more cash I could probably try it out, because I like burgers alot 
ps. Just got home from work, and made me a tasty meal. It was a omelet of 6eggs, 6tablespoons of whole milk and half a pack of bacon with to slices of bread with butter on the side. I slices the bacon up in small pieces and mixes it with the eggs, that way the bacon are kinda boiled in eggs. It taste great, if you havent tried eggs and bacon that way I reccomend you do.
training 17/09 - 2011.
after warm up.
deadlift:
3x63,5kg.
3x72,5kg.
3x82,5kg.
chins with underhand grip:
3x5reps.
cabel row with underhand grip:
20reps.
comment:
Didnt have much time today and therefor it was a rather short session. I am anyways pleased to have done
the 3x3 week of deads this cycle, it urns be the rights of the 3x3 week the next cycle.
training 19/09 - 2011.
after warm up.
squat:
5x25kg.
5x30kg.
3x35kg.
5x45kg.
3x50kg.
5x57,5kg.
militarypress: ( max testing )
5x20kg.
4x25kg.
3x30kg.
2x35kg.
3x40kg. ( training max next cycle = 40kg )
chins with overhand grip:
3x5reps.
benchpress:
10x40kg.
1x70kg.
2x70kg. ( met a friend today, and tried out 70kg. its not part of the progression )
comment: good work out today I am happy being able to do 5reps on 57,5kg without any
safety stuff on the rack and without a spotter.
ps I will be adding in militarypress next cycle, thats why I tested it today.
training 21/09 - 2011.
after warm up.
benchpress.
5x25kg.
5x30kg.
3x37,5kg.
5x47,5kg.
3x52,5kg.
8x60kg.
dips:
3x5reps.
leg raises:
3x6reps.
comment:
I am pleased with 8x60kg in benchpress, its not a PB, but okay.
the rest where meh today because I gave it my all in the benchpress.
training 22/09 - 2011.
after warm up.
deadlift:
5x67,5kg.
3x77,5kg.
1x87,5kg.
one arm db row:
3x6x22kg pr arm.
chins:
6reps with overhandgrip.
6reps with underhandgrip.
6reps with neutral grip.
facepulls:
3x10x10kg.
isometric hold at the bottom of pulldown: 20sec x 23,5kg.
comment:
I felt it was a good session today. I where able to get the prescribed reps in dead without problem
and I got a good pump in my lats and arms after all the assistence work. Next week is deload.
trainging split next cycle:
day1:
squat: 5,3,1.
lunges/legpress: 3x5 pr leg/3x10
back raises: 3x10+
day2:
press: 5,3,1.
bench: 5,3,1.
dips/push ups: 3x5+/3x10+
day3:
deadlift: 5,3,1.
one arm row: 3x6 pr arm.
chins: 3x5+