Cycle 9 - Week 1
Sunday_10/10/10_Bench
AM:
[ Dumbell Bench ]
81 x 5, 7 sets
92 x 3, 2 sets
PM:
[ Bench ]
Worked in triple up to
5 sets of 201
Cycle 9 - Week 1
Tuesday_12/10/10_Squat
[ Squat ]
132 x 5
176 x 5
198 x 5
220 x 3
242 x 3
264 x 3
275 x 1/2/3
242 x 3 x 5
[ Front Squat ]
132 x 10
132 x 10
132 x 10
132 x 10
132 x 10
[ Leg Extensions ]
Some x some
Happy with that, no PR’s but energy
was much higher than it has been.
Refeed on sunday then back to some
good workouts hopefully :~>
Cycle 9 - Week 2
Wednesday__13/10/10__Press
[ Overhead Press ]
warmup
88 x 10
100 x 5
116 x 3
127 x 3
138 x 3
149 x 5 Rep PR
149 x 3
149 x 3
149 x 3
149 x 3
149 x 3
[ Rope Chins ]
BW 28 x 3 between sets, 7 sets total
[ One Arm Press ]
48 x 5
60 x 5
60 x 5
60 x 5
[ Lateral Raises ]
Some
Press PR weighing 4 kilos less,
yes please. Felt awesome today!
Cycle 9 - Week 2
Thursday_16/10/10_Deadlift
[ Deadlift ]
154 x 5
198 x 4
242 x 4
286 x 4
308 x 2
330 x 2
352 x 1
352 x 1
352 x 1
319 x 7 Rep PR
[ Dumbell Row ]
92 x 20 Rep PR
92 x 15
92 x 10
[ Shrugs ]
220 x some
Hm was hoping for better, chalk it up
to low calories >_> Going to eat up
a storm tomorrow and stomp a chest
workout
Cycle 9 - Week 2
Monday_18/10/10_Bench
[ Bench ]
Warmup
165 x 5
193 x 3
204 x 3
215 x 3 Rep PR
[ Dumbell Bench ]
88 x 5
88 x 5
88 x 5
88 x 5
88 x 4
88 x 4
88 x 3
[ Plate Flies ]
Sets of 10 between
[ Deficit Pushups ]
Sets of 10
Man my dumbell bench has fallen a
long way, going to work on that. Was
very pumped today from the refeed, felt
good!
Cycle 9 - Week 2
Thursday_21/10/10_Squat
[ Squat ]
132 x 5
176 x 5
198 x 5
220 x 3
242 x 3
Felt heavy at this point and without a spotter
I didn’t push the weight.
10 sets 242 x 5
[ Front Squat ]
138 x 10
138 x 10
138 x 10
138 x 10
138 x 10
[ Leg Extension ]
Giant pump burn set
[ Leg Extensions ]
Some x some
Doesn’t look like much but I’m very
pleased with it. Yesterday I went
for my first ‘run’ in the better part of
a year in a very hilly area so my legs
were already torched going in.
God I miss milk. And scotch.
Cycle 9 - Week 3
Thursday__21/10/10__Press
[ Overhead Press ]
warmup
88 x 5
110 x 5
121 x 3
132 x 5
143 x 3
154 x 2
154 x 1
bailed
Fuck that. I can do better. Hit
it again tomorrow.
Cycle 9 - Week 3
Friday__22/10/10__Press_Episode_2
[ Overhead Press ]
warmup
88 x 5
110 x 5
121 x 3
132 x 3
143 x 3
143 x 1
154 x 3 Rep PR 1
154 x 1
154 x 1
154 x 2
154 x 2
154 x 2
154 x 2
154 x 2
154 x 2 5 partials
110 x 5
110 x 5
[ Rope Chins ]
BW 33 x 3
Between presses, 7 sets total
[ Lateral Raises ]
Blood spam
Fuck yes. Onwards~
Cycle 9 - Week 3
Sunday_24/10/10_Deadlift
[ Deadlift ]
275 x 5
297 x 3
319 x 5
Next half hour doing singles of 319 whenever
[ Dumbell Row ]
70 x 10
92 x 10
114 x 5
114 x 5
114 x 5
Cycle 9 - Week 3
Tuesday__26/10/10__Bench
[ Bench ]
warmup
132 x 5
154 x 5
176 x 5
198 x 3
220 x 2
220 x 2
220 x 1
[ Incline Dumbell Bench ]
70 x 5
81 x 5
88 x 5
88 x 4
bailed because I felt horrid, came back the next
day and did more dumbells, hit 5x5 with 88’s.
Think I might just drop bench altogether,
was making the best gains and enjoyment
using dumbells.
Cycle 9 - Week 3
Friday_29/10/10_Squat
[ Squat ]
132 x 5
154 x 5
176 x 5
198 x 3
220 x 3
242 x 2
264 x 2/2/2/4/4/3/3/3/5/3
[ Front Squat ]
143 x 10
143 x 10
143 x 10
143 x 10
143 x 10
[ Leg Extension ]
Fuck it, I’m spent
Squat seems to have fallen the
most during diet. I’ve lost 6kg
though which is pleasing.
Considering I had no spotter today
I’m very happy, trying my best to
keep lifting heavy (for me).
Deload up now, second refeed on sunday,
then 1 month to go! :~>
[ Diet Progression ]:
Just finished off my deload, still did some lifting but no
volume to speak of. Bodyweight has gone from 191 → 176
after five weeks. Granted a couple kilos was water/glycogen
but I think I was carrying more fat than I first thought. Still
plan to finish end of november!
Restructuring my training a little bit - 9 cycles of 5/3/1 was great
for me but theres some issues that I’m going to take care of now:
[Deads]: I have no business doing heavy deadlifts with my current form. I
don’t want to get to 30 and be told I can never lift weights again. Ego
is getting in the way of progression so I’m cutting out deadlift from the
floor.
New deadlift days will be RDL's with very strict technique. Also going to add
in goodmornings in an attempt to forge a rock solid low back.
[Bench]: I don’t feel like barbell bench benefits me at all- it feels iffy on
my shoulders and does nothing for my chest. Whats worse is my dumbell bench
has dropped since earlier.
New chest days will have a focus on weighted dips and dumbbell bench.
[Squat]: Squat is actually going really well, very happy with leg development. Current
strategy of back squat work sets then front squats for volume is working fine.
[Press]: I love press, hopefully the extra focus on dips will have some carryover.
Dieting sucks! onwards~
Cycle 10 - Week 1
Saturday_06/11/2010_Press
[ Overhead Press ]
warmup
88 x 5
110 x 5
127 x 5
138 x 5
138 x 6*
149 x 3, 2, 2, 2, 3, 2, 3, 2
*This was supposed to be 149, I fucked up.
[ Chinups ]
Lotso BW reps between presses
[ Behind neck Press ]
88 x 8
88 x 8
88 x 8
Man, that sucks. I took a good deal of time
mentally charging up for a big set of 5, blasted
out 6 feeling great then realised I hadn’t put
the extra weight on! That really threw me off
for the rest of the sets.
Still managed to get some good lifts in.
Cycle 10 - Week 1
Monday_08/11/10_RDL
First session of revised plan, here we go
[ RDL ]
Bar x many
88 x 10
110 x 5
132 x 5
154 x 5
176 x 5
176 x 5
176 x 5
[ Good Morning ]
88 x 5
110 x 5
132 x 5
132 x 5
132 x 5
[ Rope Chinups ]
BW x 5 between sets
[ Rack Pull ]
Just below knees, RDL style
176 x 5
176 x 5
176 x 5
176 x 5
Oh lawd, how very humbling! Striving for
perfect form on every rep is… taxing.
That really took it out of me lol. I know
this will be beneficial though if I’m patient.
Cycle 10 - Week 1
Wednesday__06/11/2010_Bench
[ Dips ]
BW x 10
BW x 10
22 x 8
33 x 6
44 x 5
44 x 5
44 x 5
44 x 5
44 x 5
[ Dumbell Bench ]
48 x 10
70 x 5
81 x 5
81 x 5
81 x 5
70 x 6
[ Handle Pushups ]
Some sets
Lol. Chest strength has gone to the dogs
well and truly. At least I had some actual
chest DOMS first time in months! I should
really give myself a break, been wrecked with
exam study lately while dieting pretty damn hard.
Have stashed some brownies away for a refeed on saturday
then into the last two weeks of the diet, almost there!
Cycle 10 - Week 1
Saturday_13/11/2010_Squat
[ Squat ]
132 x 5
176 x 5
198 x 5
220 x 5
242 x 3
264 x 3
286 x 1
297 x 1 PR
308 x 0
308 x 1 slightest bit of a spot
264 x 3/4/5/4/4
[ Front Squat ]
132 x 5
154 x 5
165 x 5
176 x 5
176 x 5
176 x 5
187 x 3
[ Leg Extensions ]
pumpz and burnz
Eating brownies while squatting is fun!
Cycle 10 - Week 2
Sun&Mon_14/11/2010_Press
[ Overhead Press ]
Worked up to 154 on sunday, supposed
to get 3 but only got 1. Tried a few
more times which didn’t work, got a single
out of 165 which was cool.
Came back on monday did 5 doubles of 154.
[ Rope Chins ]
BW x 5 many times between sets
[ Behind neck Press ]
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
[ Dumbell Press ]
48 x 5
48 x 5
48 x 5
48 x 5
48 x 5
Stalling pretty darn hard on military atm.
I suppose thats to be expected while dieting.
On the plus side behind neck press feels awesome,
i’ll definitely keep it in. Onwards~
PS this blog is beyond incredible:
http://ditillo2.blogspot.com/
Cycle 10 - Week 2
Tuesday_16/11/10_RDL
[ Hang Clean ]
88 x 5
110 x 5
132 x 5
132 x 5
132 x 5
138 x 5
[ Good Morning ]
88 x 10
110 x 5
132 x 5
154 x 5
154 x 5
154 x 5
154 x 5
[ Rack RDL ]
154 x 5
176 x 5
198 x 5
220 x 5
220 x 5
220 x 5
I think this workout should give me what I’m
looking for. Just need to be patient and stay
away from junk reps.
Cycle 10 - Week 2
Thursday_18/11/10_Bench
[ Incline Dumbell ]
59 x 10
70 x 5
81 x 5
81 x 5
81 x 5
81 x 5
88 x 4
70 x 9
[ Dips ]
BW x 10
22 x 5
44 x 5
55 x 5
55 x 5
55 x 5
[ Dumbell Row ]
48 x 5
81 x 5
103 x 5
103 x 5
103 x 5
Gettin better!
Cycle 10 - Week 2
Saturday_20/11/10_Squat
[ Squat ]
110 x 5
154 x 5
242 x 5
242 x 5
242 x 5
264 x 5
264 x 5
275 x 5
[ Front Squat ]
154 x 10 Rep PR
154 x 10
154 x 10
154 x 10
154 x 10
[ Leg Extensions ]
for teh burn
For an early saturday morning session, that was gold.
Up until the last week I had been running 3x weekly
for cardio, this was killing my energy big time.
Replaced the runs with ~50mins of fasted walking when I wake up, feels
a million times better.
May have to extend diet by a few weeks, not where I want to be just yet.