Cycle 8 - Week 1
Thursday_02/09/10__Bench
[ Barbell Bench ]
Warmup
146 x 8
168 x 5
184 x 5
196 x 5
208 x 4 Rep PR
208 x 2
208 x 2
208 x 2
208 x 2
208 x 1
[ Incline Dumbell Bench ]
81 x 5
81 x 5
81 x 6
81 x 5
81 x 5
81 x 4
[ Incline Flyes ]
22 x 10
22 x 10
22 x 10
Hrm, failed to hit prescribed reps.
To be honest my back was still wrecked
from deads. Singles and doubles of bench
feels much better than rep work, may
crawl back to dumbell bench :~>
Cycle 8 - Week 1
Saturday_04/09/2010_Pre-Squat-day-Squatting
Just some messing around before squat session
tomorrow, went quite well!
[ Front Squat]
102 x 5
146 x 5
168 x 5
190 x 5
[ Squat ]
190 x 5
212 x 5
223 x 5
223 x 5
223 x 10 5 rep PR
223 x 5
223 x 5
Cycle 8 - Week 1
Saturday_05/09/2010_Squat
No spot today so went for volume
[ Squat ]
190 x 5
190 x 5
212 x 5
223 x 10
223 x 10
223 x 10
223 x 6
223 x 5
223 x 10
[ Single-Leg Extension ]
Many x Many
Squats are feeling great atm, big
improvements lately~
Cycle 8 - Week 2
Tuesday__07/09/10__Press
[ Overhead Press ]
Warmup
58 x 10
80 x 5
107 x 5
119 x 3
130 x 3
141 x 7 * 2 Rep PR*
141 x 3
141 x 3
141 x 3
141 x 3
141 x 3
[ Rope Chins ]
BW x 10 x 5 between press sets
[ Savickas ]
124 x 4
113 x 5
113 x 5
113 x 5
113 x 5
[ Side Lateral Raises ]
Some pump sets at the end
Press felt awesome today. Recalculating
training max proved successful. Ran out of time for
dips so doing lots between study tomorrow~
Cycle 8 - Week 2
Wednesday_09/09/10__Deadlift
[ Deadlift ]
Warmup
146 x 5
190 x 5
256 x 3
278 x 3
300 x 10* (Giant-set sort of thing)
300 x 20 over the next 20minutes
[ Rope Chinups ]
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5
Felt heavy today, pretty much just did
a rep whenever I felt I could, should
have gone lighter in hindsight, oh wells :>
Cycle 8 - Week 2
Saturday_11/09/10__Bench
[ Barbell Bench ]
Warmup
102 x 10
146 x 5
168 x 5
190 x 3
201 x 3
201 x 3
201 x 3
201 x 3
201 x 3
212 x 3 Rep PR
212 x 2
190 x 5
190 x 5
[ Dumbell Row ]
92 x 10
92 x 10
92 x 10
92 x 10
92 x 15 Rep PR
Wasn’t feeling tip top today, so made
it a quicky. Probably add some more chest
tomorrow~
Cycle 8 - Week 2
Saturday_11/09/10__More_Chest_Stuff
[ Inline Dumbell Bench ]
48 x 10
70 x 10
81 x 12 Rep PR
81 x 9
81 x 7
81 x 6
81 x 6
81 x 5
[ Handle Push Ups ]
BW x 10
BW x 10
BW x 10
~superset~
[ Plate Flies ]
22 x 10
22 x 10
22 x 8
Going for teh pumpzlol was fun, went
rest pausy on the flies which destroyed
me. Excellent~
Cycle 8 - Week 2
Tuesday_14/09/2010_Squat
[ Squat ]
146 x 5
190 x 5
212 x 5
234 x 5
256 x 5
256 x 5
256 x 10 Rep PR
256 x 5
256 x 5
256 x 5
256 x 7
256 x 5
[ Single-Leg Extension ]
Many x Many
Cycle 8 - Week 3
Thurday__16/09/10__Press
[ Overhead Press ]
91 x 10
102 x 5
113 x 3
124 x 5
135 x 3
146 x 5 Rep PR
152 x 3
146 x 3
146 x 3
[ One Arm Standing Press ]
48 x 5
59 x 5
70 x 5 Rep PR
70 x 5
70 x 5
[ Rope Chins ]
BW x 5
22 x 5
22 x 5
22 x 5
22 x 5
[ Lateral Raise ]
Many x 4tehpumpz
One arm press is great, don’t know why I
ever stopped doing them.
Cycle 8 - Week 3
Saturday_19/09/10__Deadlift
[ Deadlift ]
Warmup
146 x 5
190 x 5
223 x 3
267 x 5
289 x 3
311 x 8 Rep PR 5
311 x 1
289 x 3
289 x 3
223 x 10
[ Dumbell Row ]
straps
92 x 10
114 x 10 Rep PR
114 x 10
114 x 7
114 x 7
[ Barbell Shrugs ]
Some sets of 223
Cycle 8 - Week 3
Monday_20/09/10__Bench
[ Barbell Bench ]
Warmup
102 x 10
146 x 5
157 x 5
179 x 5
196 x 5
206 x 3
218 x 2 Rep PR
218 x 2
218 x 1
[ Dumbell Bench ]
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
[ Dips ]
*in between dumbell sets
33 x 6
33 x 5
33 x 5
33 x 5
33 x 5
I still hate bench! Had 3 in the bag
but lost bar path. Onwards~
Cycle 8 - Week 3
Wednesday_22/09/2010_Squat
[ Squat ]
146 x 5
190 x 5
212 x 5
234 x 5
234 x 5
256 x 5
256 x 3
278 x 5 PR 22
278 x 5
278 x 5
[ Walking Lunges ]
50 x Lots
[ Single-Leg Extension ]
Many x Many
140kg squat before new year? 
Cycle 8 - Week 4
Thurday__24/09/10__Press
This should be a deload but I’m not
feeling as beat up as normal so waiting
another week.
[ Overhead Press ]
101 x 5
124 x 5
135 x 3
146 x 3
146 x 3
146 x 3
146 x 3
146 x 3
146 x 3
146 x 3
146 x 3
146 x 3
146 x 3
[ Rope Chins ]
BW x 5 between each Press triple.
Was rushed today, but happy with it. Last
week of fun before diet season D: Probs going
to post pics ;o
Cycle 8 - Week 4
Saturday_25/09/10__Deadlift
[ Deadlift ]
Warmup
146 x 5
190 x 5
224 x 3
224 x 1
256 x 1
278 x 3
300 x 3
311 x 1
311 x 10 Rep PR 2
311 x 3
[ Rope Chins ]
33 x 3
33 x 3
33 x 3
33 x 3
33 x 3
[ Dumbell Row ]
59 x 5
103 x 5
straps
103 x 10
103 x 10
[ Barbell Shrugs ]
Some sets of 223
Remember not too long ago when pulling
140kg once was a lofty dream, progress
has been very good in the last 8 months.
Onwards~
Cycle 8 - Week 4
Monday_27/09/10__Bench
[ Barbell Bench ]
Warmup
102 x 10
146 x 5
168 x 5
190 x 3
212 x 3
212 x 2
212 x 2
212 x 2
212 x 2
212 x 2
212 x 2
212 x 1
Felt heavy, but bench usually does
Cycle 8 - Week 4
Wednesday_29/09/2010_Squat
[ Squat ]
146 x 5
168 x 5
190 x 5
212 x 5
234 x 5
256 x 5
278 x 5
278 x 5
289 x 3 PR
Today felt heavy too, even the light sets.
Deload time now, which brings me into October
and the promise start of diet season D:
–
____ BULK RECAP ____
[ Stats ]
Duration: 8 months
Start Weight: 161 lb
End Weight: 191 lb
Program: 5/3/1 inspired
Schedule: 3/4 days a week
Gym: Uni gym → Garage
[ Lifts ]
Bench: 187 x 3 → 223 x 2
Squat: 176 x 5 → 289 x 3
Deadlift: 220 x 5 → 311 x 10
Press: 127 x 1 → 168 x 1
[ Most Improved ]
Back/Lats
Shoulders
Legs/Quads
[ Diet ]
Started strict for fear of losing abs,
eventually stopped caring and reintroduced
milk. Foods of choice included eggs, bacon,
bacon&eggs, eggs&bacon, oats, giant shakes
with eggs/nuts/oil/milk/milo/protein/peanutbutter.
Dessert was always eaten if on offer. Footlong
meatball subs from subway were a go-to meal when
out.
Paul Newmans whole-egg mayonnaise used liberally
at every possible opportunity.
[ Supplements ]
Organic whey, fish oil, multivitamin.
Creatine does nothing for me :~<
[ Positives ]
[ Negatives ]
This was a great experience, I don’t know
what the hell I was doing prior to 5/3/1 but
it sure wasn’t training. More than the program
itself I learnt to just calm the fuck down. Hit
your numbers, have fun, eat, sleep, repeat. I
enjoy lifting as a constant journey now instead
of a means to an end.
My plan from the start was 8month ‘bulk’ followed
by a 2months fat attack which begins tomorrow!
Kind of wish I took a before pic :~< oh well
[ Goals ]
Thanks to everyone at Tnation for all the fantastic
info,onwards~
Cycle 9 - Week 1
Wednesday__06/10/10__Press
[ Overhead Press ]
58 x 10
80 x 5
102 x 5
119 x 5
130 x 5
141 x 6
[ Superset ]
Press: 141 x 3
Rope Chins: 22 x 3
7 rounds
[ One Arm Press ]
48 x 5
70 x 3
70 x 3
First day of low carb workouts,didn’t
feel horrible. No PR’s but thats
expected, actually dealing with the
diet change a hell of a lot better
than last time.
Cycle 9 - Week 1
Thursday_07/10/10_Deadlift
[ Deadlift ]
146 x 5
190 x 5
234 x 3
245 x 5
267 x 5
289 x 11 Rep PR
289 x 3
289 x 3
289 x 3
[ Walking Dumbell Lunges ]
70 x 10 steps
70 x 10 steps
70 x 10 steps
70 x 10 steps
70 x 10 steps
Oh lawd, low carbs is not conducive to
deadlifts at all. Going to be cutting
out some bullshit rep work while dieting.
Broke the holy trinity of dl/chins/rows to
add lunges as it felt like I was doing 3
upper body days and 1 lower body day.
Refeed in 10days