cycle1/week3/ session A.
after warm up.
squat:
5x25kg.
5x30kg.
3x35kg.
5x45kg.
3x50kg.
5x57,5kg.
benchpress: 3x10x42,5kg.
one arm db row: 3x10x20kg pr arm.
leg raises: 2x10reps.
comment:
I am pleased with the session, good with some high reps on bench 
cycle1/week3/session B.
15.03.2012.
after warm up.
militarypress:
5x20kg.
5x22,5kg.
3x25kg.
5x30kg.
3x35kg.
5x40kg.
deadlift:
10x60kg.
10x60kg.
10x60kg.
chins: 3x5reps.
comment:
All in all a good session, but I am not used to multiple sets of high rep deads, so I felt like shit
after the deads, chins suffered a bit from this, so I did only 3x5 instead of 6x5 as I had planned.
cycle1/week4/session A.
19.03.2012.
after warm up.
benchpress:
10x20kg.
5x27,5kg.
5x35kg.
3x42,5kg.
5x52,5kg.
3x60kg.
5x67,5kg.
squat:
5x20kg.
5x30kg.
10x35kg.
10x35kg.
10x35kg.
one arm db row:
10x22kg.
10x22kg.
10x22kg.
comment:
Hard, but good session
Iām glad youāve made these adjustments to your program. You have a strong dedication to important things outside of the gym so a lower frequency program is necessary. It looks like youāre doing well in the gym. Stay consistent.
In a well planned program like this itās easier to see where you should be in twelve months. That motivates me. Most people only look at where they are now and may become depressed with what theyāve accomplished. Look at your squat max at the beginning of the first cycle. Now assume you stick with this program for twelve months. If you add five kilos per month then in one year you should be able to increase your squat by about sixty kilos. If you havenāt had this perspective before then maybe this will add fuel to the fire.
Youāve mentioned a time or two about me starting a log here. After some thought Iāve decided to do so. It would be good if you checked it out and gave your opinion. Itās simply title Mikemikeās Log.
[quote]mikemike87 wrote:
Iām glad youāve made these adjustments to your program. You have a strong dedication to important things outside of the gym so a lower frequency program is necessary. It looks like youāre doing well in the gym. Stay consistent.
In a well planned program like this itās easier to see where you should be in twelve months. That motivates me. Most people only look at where they are now and may become depressed with what theyāve accomplished. Look at your squat max at the beginning of the first cycle. Now assume you stick with this program for twelve months. If you add five kilos per month then in one year you should be able to increase your squat by about sixty kilos. If you havenāt had this perspective before then maybe this will add fuel to the fire.
Youāve mentioned a time or two about me starting a log here. After some thought Iāve decided to do so. It would be good if you checked it out and gave your opinion. Itās simply title Mikemikeās Log. [/quote]
Hi mike
Yes thats the way I think about training and progress, I have written down the estimated progress for a year so I can see where I am within a year if I stay consistent.
Cool to hear that you got a log, I will check it out asap.
cycle1/week4/session B.
after warm up.
deadlift:
5x40kg.
5x50kg.
3x60kg.
5x75kg.
3x85kg.
3x95kg.
militarypress:
10x25kg.
10x25kg.
8x25kg.
chins: 3x6reps.
db tate press: 3 x max reps @ 6kg db`s
db curls: 3 x max reps @ 6kg db`s
comment:
Happy about 3reps @ 95kg in deadlift, but the rest where not that great. Got a great arm pump from the
arm stuff and that was great and it was the first time I tried out tate press and I liked that excercise
Next week I am starting my second cycle and yes I am not taking a deload, Wendler say it is okay to skip
it on a 2x a week template in the first edition manual, so I guess I am in the clear on that and that he arent going to take a plane over the atlantic and punch my face LOL
Good to see you pushing the weights up dude!
[quote]Jab1 wrote:
Good to see you pushing the weights up dude![/quote]
Thanks man, its about time I guess
Good dead lift session and good to see you loading up on military presses a little(40kg. and 37.5kg.). I understand skipping the deload. Very boring to do.
[quote]mikemike87 wrote:
Good dead lift session and good to see you loading up on military presses a little(40kg. and 37.5kg.). I understand skipping the deload. Very boring to do. [/quote]
Thank you mike
And yes the deload is boring haha.
Template for the second cycle:
Week 1-3-5:
Day1:
Squat: 531.
Bench: 5x10 x 50% of tm.
rows: 5x10.
Day2:
Press: 531.
Deadlift: 5x10 x 50% of tm.
Chins: 5x5.
Week 2-4-6:
Day1:
Bench: 531.
Squat: 5x10 x 50% of tm.
rows: 5x10.
Day2:
Deadlift: 531.
Press: 5x10 x 50% of tm.
Chins: 5x5.
A tiny change to this:
On the big four assistence I will do this:
week1-2: 5x10 x 50%
week3-4: 3x10 x 60%
week5-6: 50% x 10, 60% x 10, 70% x 10.
Cycle2/week1/session A.
26.03.2012.
After warm up.
Squat:
5x25kg.
5x30kg.
3x37,5kg.
5x42,5kg.
5x47,5kg.
7x52,5kg.
Bench:
10x35kg.
10x35kg.
10x35kg.
10x35kg.
10x35kg.
Barbell row:
10x35kg.
10x35kg.
10x35kg.
10x35kg.
10x35kg.
Ab walk-outs: 3x5reps.
Comment:
Great session, 5x10 is great fun actually
7x52,5kg in squat where okay, but nothing great.
Good stuff dude. That 5 x 10 should help you slap on some beef! Barbell rows are also awesome for this. Eat lots!!!
[quote]panzerfaust wrote:
Good stuff dude. That 5 x 10 should help you slap on some beef! Barbell rows are also awesome for this. Eat lots!!![/quote]
Thanks man :), and yhea I hope the 5x10 + food with help me add some muscle!
cycle2/week1/seesion B.
28.03.2012.
after warm up.
Militarypress:
5x22,5kg.
5x22,5kg.
5x22,5kg.
5x27,5kg.
5x32,5kg.
7x37,5kg.
Okay, but didnt feel strong in press today.
Deadlift:
10x50kg.
10x50kg.
10x50kg.
10x50kg.
10x50kg.
5x10 deads = hardcore cardio LOL
Chins:
7reps. ( underhand )
5reps. ( underhand )
5reps. ( overhand )
5reps. ( overhand )
5reps. ( underhand )
5reps. ( overhand )
chins felt light( why I did more than planned ), but I got some wrist and shoulder discomfort 
Some rear delt stuff in the end.
comment:
Hard workout, but good to.
Cardio with deadlifts, lol wut. Good lifting man, keep pushing those weights!
[quote]Jab1 wrote:
Cardio with deadlifts, lol wut. Good lifting man, keep pushing those weights![/quote]
thanks for the kind words man, much appreciated and I will keep on pushin.
yep it felt like cardio 
Your last session was a real manly one! Good going on military press even if it felt a little weak it still looks like some progress to me.
High rep deads feels like some kind of cardio to me too as do high rep squats. Tons of sweat. 5 sets of 10 reps is very enjoyable and adds a body building element to the routine.
Iāve been wanting to ask about your avatar but kept forgetting if you donāt mind. Is that a person you know?
[quote]mikemike87 wrote:
Your last session was a real manly one! Good going on military press even if it felt a little weak it still looks like some progress to me.
High rep deads feels like some kind of cardio to me too as do high rep squats. Tons of sweat. 5 sets of 10 reps is very enjoyable and adds a body building element to the routine.
Iāve been wanting to ask about your avatar but kept forgetting if you donāt mind. Is that a person you know?[/quote]
Thanks mate
The press was no PR, but 7reps at 37,5kg are okay for me. If I hit above 10reps next time at 40kg then that would be an alltime PR, I doubt I will thou. Press is the only lift of the big 4 I havent made any progress in for years, but hope that is about to change. squat, bench and deads I feel are inching forward.
Regarding the avatar: Luckily I dont know the guy in the avatar becuase its a picture of Henry Kane, the human-manifistation of the poltergeist from the poltergeist films.
My neck is fucked, so not shure if there will be any training next week
I dont know what it is or why, but my head is tilted to the left and the shoulders are very unbalanced( not as in the size of the deltoids, but as in that the left shoulder is higher up than the right, I look like a string puppet, with a cruel puppet master LOL )