3/3/3 (8)
bp
57,5 kg / 130 lb
67,5 kg / 150 lb
1x 100kg / 225 lb thats why I made just 8 reps on final set
75 kg / 170 lb
5x10 42,5 kg / 95 lb
db row
5x10 x 17.5 kg / 39 lb
supinated db curls (fat grips)
3x10 x10 kg / 22,5 lb
triceps pushdowns
3x10 35kg / 78lb
facepulls
3x10 x15kg / 33,5lb
Deadlift day 13/8/2015
3/3/3 (8)
dl
105 kg / 235 lb
120 kg / 270 lb
135 kg / 305 lb
5x10 75kg / 170lb (grip started to fall from 4th set)
ab wheel
press 14/8/2015
3/3/3 (8)
37,5 kg / 85 lb
42,5 kg / 95 lb
47,5 kg / 105 lb
5x10 27.5 kg / 60 lb
50 chins various grips
supinated db curls (fat grips)
3x10 x10 kg / 22,5 lb
triceps pushdowns
3x10 35kg / 78lb
facepulls
3x10 x15kg / 33,5lb
finished second week of first cycle on “3month bbb” I feel my body adopted to a bit higher volume. incoming next hard week and then goping for 60% assistance
didnt log for a while but I didnt skip my workouts
Squat 5/3/1 (4)
80
90
102
Had terrible day since I barely slept and eat (my friend was found dead day before) and I failed 5th rep stretching my back. Took 2 days off n went out of gym right away
Bench 5/3/1 (6)
62.5
70
80
bbb sets @50% TM
Didint get my back workout since little injury on squat day. did just bench n went out of gym
Deadlift 5/3/1 (4)
112.5
127.5
142.5
bbb sets @50% TM
it was amazingly heavy dunno why. I set same PR as month ago on 5/3/1 week but it was harder to achieve than before
Press 5/3/1 (8)
40
45
50
bbb sets @50% TM
it went good also my back was fine so decided to finish up my normal routine
50 chins various grips
supinated db curls (fat grips)
3x10 x10 kg / 22,5 lb
triceps pushdowns
3x10 35kg / 78lb
facepulls
3x10 x15kg / 33,5lb
time to add some weight on bar + change bbb% to 60 after deload week
da fck my posts dont show up Oo ?
2/9/2015
squat
5/5/5 (11)
72,5 kg / 165 lb
85 kg / 190 lb
95 kg / 215 lb
BBB 60%TM
5x10 67,5 kg / 150 lb
was good. thought I could hit 1-2 more reps
3/9/2015
bench press
5/5/5 (12)
55 kg / 125 lb
65 kg / 145 lb
72,5 kg / 165 lb
BBB 60%TM
5x10 52,5 / 120 lb
db row
5x10 20 kg / 45 lb
supinated db curls (fat grips)
3x10 12,5 kg / 30 lb
triceps pushdowns
3x10 40 kg / 90 lb
facepulls
3x10 20 kg /45 lb
ok it was hard. I locked 12 reps n half… rly belived I gonna make it. 4th set of BBB was brutalk due to my little mistake. I lowered bar too fast n didnt lock out like 7th rep but I made last set 10 reps and then finished missing 4 from set 4.
had no power in triceps after benching so just managed to do 3x8 felt tired but great.
Deadlift 5/5/5 (11)
100 kg / 225 lb
115 kg / 260 lb
130 kg / 295 lb
bbb sets @60% TM
5x10 92.5 kg / 210 lb
this workout felt rly good. had power foir like 1 rep more but wanted to keep spome power for bbb sets
Press 5/5/5 (11)
35 kg / 80 lb
42,5 kg / 95 lb
47,5 kg / 105 lb
bbb sets @60% TM
5x10 32,5 kg / 75 lb
amazingly easy sets Oo
5x10 chins various grips
supinated db curls (fat grips)
3x10 x12,5 kg / 30 lb
triceps pushdowns
3x10 35kg / 78lb
facepulls
3x10 x15kg / 33,5lb
squat
3/3/3 (10)
77,5 kg / 175 lb
90 kg / 200 lb
100 kg / 225 lb
BBB 60%TM
5x10 67,5 kg / 150 lb
5x10 ab wheel
was good. thought I could hit 1-2 more reps but decided to keep some gas for bbb
3/3/3 (8)
bp
60 kg / 135 lb
70 kg / 157,5 lb
77,5 kg / 175 lb
5x10 52,5 kg / 120 lb
db row
5x10 x 20 kg / 45 lb
supinated db curls (fat grips)
3x10 x12,5 kg / 30 lb
triceps pushdowns
3x10 40kg / 90lb
facepulls
3x10 x20kg / 45lb
Deadlift day
3/3/3 (6)
dl
107,5 kg / 240 lb
122,5 kg / 275 lb
137,5 kg / 310 lb
before last set failed to go 180kg / 405lb
5x10 92,5kg / 210lb
ab wheel 5x10
press
3/3/3 (9)
40 kg / 90 lb
45 kg / 100 lb
50 kg / 112,5 lb
5x10 32.5 kg / 75 lb
50 chins various grips
supinated db curls (fat grips)
3x10 x12,5 kg / 30 lb
triceps pushdowns
3x10 40kg / 90lb
facepulls
3x10 x20kg / 45lb
for now it looks like this
[photo]41176[/photo]
[photo]41175[/photo]
squat
5/3/1 (10)
85 kg / 190 lb
95 kg / 215 lb
105 kg / 235 lb
BBB 60%TM
5x10 67,5 kg / 150 lb
5x10 ab wheel
felt good. had still 1-2 in tank. first time I made 10 reps on 5/3/1 week !!
5/3/1 (7)
bp
65 kg / 145 lb
72,5 kg / 165 lb
82,5 kg / 185 lb
5x10 52,5 kg / 120 lb
db row
5x10 x 20 kg / 45 lb
supinated db curls
3x10 x12,5 kg / 30 lb
triceps pushdowns
3x10 40kg / 90lb
facepulls
3x10 x20kg / 45lb
Thought Im gonna hit last set for 4-5 reps max but done 7 ! felt awesome n strong !
I had to stop for a while coz of little back injury after these squats and my 7 day vacation in turkey.
apparently my fiance had hard accident n broke her leg n hip so came back to home long after scheudled. think Im gonna restart training in next week. lost about 4 kg during these 7 days in hospital. had no sleep n my cortizol was awfully high
did some warmup lifting during weekend
today I started lifting seriously tho its still hard coz I lack of sleep (fiance wakes me up few times each night to help her with something)
5s pro
squat
55 kg
65 kg
72,5 kg
80 kg
85 kg
3x 12 lunges (per leg)
leg curls 3x12
BENCH PRESS 14/10/2015
5pro
50kg
60kg
70kg
75kg
db chest press 4110 tempo
5x10 17.5kg
3x10 dips
didnt want add too much volume still but workin on intensity
deadlift day 5s pro + singles 15/10/2015
100kg
110kg
120kg
130kg
made 120x5 only last week so Im improving and getting strenght back tho my grip lost a lot of power ;/
single
140kg
150kg
some back extensions. didbnt want to get much work after I pulled this 150 single.
decided to back up 3 months with weights n start over 5/3/1
20/10/2015
squats (10)
65 kg
77,5 kg
87,5 kg
leg curls 4x12
ab work
made 2 reps more with still 1-2 left in tank than 3 months ago so aint bad
23/10/2015
bench press (13)
50 kg
60 kg
70 kg
went easier than I thought. could do even 1-2 more but my grip started to slip to sides … shitty bar(I used other one before. same weight but lil different material)
db bench press
5x10 Tempo 40x0 15kg
relatively low weight but insane workout. Im still suffering from it 
bicep curl with cosmetic weight Tempo 3030
triceps extension 3x10 35kg
24/10/2015
Deadlift (5)
even its my fav day I had feeling from start that I have no power
92,5 kg
107,5 kg
122,5 kg
funny sht I made 130x5 easly last week. prolly still lack of sleep and too much stress. Still have lot of things on my head with that accident we had changing place where we live.
Will see tomorrow shoulder press how it goes. but I need eat more tho
shoulder press (12) 2 reps more than 3 months ago
32.5 kg
37.5 kg
42.5 kg
FSL rest pause 15 - 8 - 5
upright row
3x10 18kg 40x0 tempo
biceps curls 3x10 3030 tempo
triceps extension 3x10 40kg
forgot to do chins -.-
28/10/2015
squat (10) 1 rep more than before
power clean 5s
bar
40 kg
50kg
55kg
squat
70 kg
82,5 kg
92,5 kg
FSL x15
front squat 5s
40 kg
50 kg
55 kg
leg press
3x12 65 kg
29/10/2015
bench press (12) 1 more than before
57,5
65
72,5
FSL RP 15-6-3
db chest press
4x10 15 kg T40x0
bicep curl with cosmetic weight Tempo 3030
triceps extension 3x10 40kg
NOTE I must post more often here. hard to find time to do lately. so its like 2-3 workouts per post ;/
Deadlift 3s (13)
100
115
130
OHP 3s (9)
35
40 (made x17 here coz I didnt put plates before …)
45
RP FSL (since I didnt post I lost track hpow much I made)
Squat 5/3/1 (10)
77,5
87,5
97,5
Bench 5/3/1 (7)
60
70 (14 reps … same as on OHP forgot to add plates…)
77,5
RP also forgot how many I made…
Deadlift 5/3/1 (4)
107,5
122,5
137,5
felt heavy. I recorded this set and after watching I thought I lost my form but I reread once again article by Mark Rippetoe Deconstructing the Deadlift and it seems its normal when u go on heavy % of 1 RMto loose tight on upper back
again 3 workouts. Im lazy to post here it seems.but I keep track of workouts on excel file.
OHP
5/3/1 (10)
37,5
42,5
47,5
5x10 chins
curls and triceps extensions as always ( gotta change sth a bit here I guess tho I changed db to ez bar)
SQUAT 5/5/5 (20 Twenty fcking reps)
70
80
90 thats 200 lb
felt awesome tho I had to finish whole workout after this. power wasnt problem, more like brerathing properly tho Im very proud of this little achievement (85% TM for 20!)
Bench 5/5/5 (15) +5+3 RP
50kg
60kg
70kg
5x10 dips
5x10 db rows 20kg
deadlift (14)
97,5
112,5
127,5
Front Squat 5s pro
up to 80 kg
OHP day (14)
35
40
45 14 6 2 RP
CGBP 5s pro
up to 80
incline bench press 5s pro
up to 70
curls 3x10 23kg
wanted to check where Im at with CGBP n incline since Im gonna try out 4 day RP template