29/02/12
5/3/1 Mesocycle 5, Wave 1
Bench Presses:
20x2x8
60x2x5
85x5
100x5
115x5
(Estimated max: 134.2kg)
Push Presses:
40x5
55x5
72.5x3x3
One-Arm Dumbbell Rows:
90lbx8
55x10
60x10
65x10
70x10
75x8
Dumbbell Bench Presses:
80lbx10
90lbx8
95lbx7
Face Pulls:
100lbx3x10
Pretty average.
02/03/12
5/3/1 Mesocycle 5, Wave 1
Squats:
20x2x5
60x2x5
100x5
130x5
150x5
170x5
(Estimated max: 198.3kg)
Cambered Bar Good Mornings:
70x5
90x4x10
Ab Pulldowns:
140lbx10
145lbx2x6
Glute/Ham Raises:
BWx15
BW 25x2x8
Still ticking along fella.
When will you be re-testing? How often do you change up your accessory movements - you seem to be have doing them for some time now?
I change up the accessory stuff every 2-3 cycles. I usually pick a ‘main’ accessory movement, like some kind of squat variant for deadlift day, a row and a dumbbell press of some kind on bench day etc, start light and add weight gradually. I move to something else when it starts to get tough to hit the reps I want on the accessories.
For other assistance movements (like ab work, GHRs, curls) I might keep that in pretty much permanently, or until I get bored!
As for testing maxes, I haven’t planned to do it any time soon; I may do so at the end of the next cycle though.
04/03/12
5/3/1 Mesocycle 5, Wave 1
Presses:
20x2x8
40x2x5
52.5x5
60x5
67.5x8
(Estimated max: 85.5kg)
Pull-ups:
BWx6
BWx8
BW 5x8
BW 10x8
BW 15x8
BW 17.5x7
Dips:
BWx8
BW 10x8
BW 15x8
BW 20x8
BW 25x8
BW 27.5x6
Dumbbell Curls:
40lbx2x10
Best pressing session for a very long time. Very pleased.
05/03/12
5/3/1 Mesocycle 5, Wave 2
Deadlifts:
60x2x5
100x5
140x5
165x3
190x3
212.5x3
140x3x5
(Estimated max: 233.75kg)
Front Squats:
60x5
92.5x8
92.5x6
92.5x7
Pikes:
BWx3x12
Kettlebell Swings:
40x10
48x10
Not great. Really have to do something to try to improve my ability to keep an arch with heavy loads on the deadlift.
07/03/12
5/3/1 Mesocycle 5, Wave 2
Bench Presses:
20x2x10
60x2x5
80x5
95x3
110x3
122.5x2
(Estimated max: 130.6kg)
Push Presses:
40x5
60x3
75x3x3
Barbell Rows:
90x5x5
Dumbbell Bench Presses:
45lbx10
70lbx8
90lbx10
95lbx7
Face Pulls:
100lbx3x12
Again, pretty wank. I think I need to change something, because progress is grinding to a halt at the moment.
09/03/12
5/3/1 Mesocycle 5, Wave 2
Squats:
20x2x5
60x2x5
100x5
120x5
140x3
160x3
180x6 (PR)
(Estimated max: 216kg) (PR)
Cambered Bar Good Mornings:
70x5
95x4x10
Ab Pulldowns:
140lbx10
150lbx4
145lbx6
Glute/Ham Raises:
BWx15
BW 25x2x8
Much improved on last week. Felt strong this evening, had 6 reps in my head, and got it.
11/03/12
5/3/1 Mesocycle 5, Wave 2
Presses:
20x2x8
40x2x5
55x3
65x3
72.5x5
(Estimated max: 84.6kg)
Pull-ups:
BWx6
BW 10x5
BW 15x5
BW 20x5
BW 25x5
BW 15x5
BWx10
Dips:
BWx8
BW 15x5
BW 20x5
BW 25x5
BW 30x5
BW 40x4
BWx15
Dumbbell Curls:
45lbx3 sets
TRX Rear Delt Flyes:
3x12
lovely squatting!!
Cheers bud - I’ve got 190 tomorrow. Let’s see how that goes…
12/03/12
5/3/1 Mesocycle 5, Wave 3
Deadlifts:
60x2x5
100x5
140x5
160x3
180x5
200x3
222.5x3 (PR)
140x3x5
(Estimated max: 244.75kg)
Front Squats:
60x5
80x5
90x4
95x4x4
Pikes:
BWx3x12
Much better. Not really because of the fact that I got a PR, but mainly because I sorted a cue for myself that helped me keep my arch. I’ve been focusing on keeping an upper back arch in recent weeks by keeping my chest up, but if I focus on getting my hips down (usually quite a crap cue for the deadlift) I can keep an arch much better.
14/03/12
5/3/1 Mesocycle 5, Wave 3
Bench Presses:
20x2x10
60x2x5
80x5
100x5
115x3
127.5x2
(Estimated max: 136kg)
Push Presses:
40x5
60x3
77.5x3x3
Barbell Rows:
95x5x5
Dumbbell Bench Presses:
45lbx10
65lbx10
95lbx2x9
Face Pulls:
100lbx3x15
Not too bad really. I felt like I might have been able to get a triple, but lost my line a little on the second rep. Did well to fight it and get it back into the groove, but didn’t have a third rep there.
16/03/12
5/3/1 Mesocycle 5, Wave 3
Squats:
20x2x5
60x2x5
90x5
110x5
130x3
150x5
170x3
190x2
(Estimated max: 202.6kg)
Cambered Bar Good Mornings:
70x5
90x10
100x3x10
Ab Pulldowns:
145lbx2x6
140lbx8
Glute/Ham Raises:
BWx15
BW 25x2x8
Meh.
18/03/12
5/3/1 Mesocycle 5, Wave 3
Presses:
20x2x8
40x5
50x5
60x5
67.5x3
75x4
(Estimated max: 85kg)
Pull-ups:
BWx6
BW 10x5
BW 20x5
BW 30x3
BW 40x3
BW 25x3
BWx11
Dips:
BWx8
BW 20x5
BW 30x5
BW 40x3
BW 52.5x2
BW 40x3
BWx17
Dumbbell Curls:
45lbx3x10
TRX Rear Delt Flyes:
3x12
20/03/12
5/3/1 Mesocycle 5, Wave 4
SSB Good Mornings:
30x2x5
70x3x8
80x5
Barbell Shrugs:
60x5
80x5
100x5
140x5
180x5
200x5
140x15
100x20
Glute/Ham Raises:
BWx15
BW 20x12
BW 25x8
Pikes:
3 sets
Some nice lifting going on in here.
6 reps with 4 plates is a legit squat. Keep it up.
Thanks man - I was really pleased with the 6 reps at 180; shame I followed it up with a scrappy double at 190 the following week. Onwards and upwards though…
22/03/12
5/3/1 Mesocycle 5, Wave 4
Dumbbell Bench Presses:
45lbx2x10
65lbx10
80lbx3x15
Barbell Rows:
60x2x5
80x5
100x3x5
Face Pulls:
105lbx3x12
Triceps Pushdowns:
3 sets
Dumbbell Curls:
3 sets
Did this, then went away for the weekend to the coast with my girlfriend and some mates. Fun times. Ready to get back into some heavy lifting next week!
26/03/12
5/3/1 Mesocycle 6, Wave 1
Deadlifts:
60x2x5
100x5
130x5
155x5
180x5
205x4
(Estimated max: 232.3kg)
Barbell Shrugs:
60x5
80x5
100x5
140x5
180x5
210x5
225x5
Front Squats:
60x5
80x4
90x4
97.5x3x4
Pikes:
2 sets