2 Likes
3 Week program Week 1 Day 1 (Upper)
Bench press: 2x10 with 60kg/132lbs and 1x5+3+2
Incline DB bench press: 3x10 with 17.5kg/39lbs
Superset with
Seal rows: 3x15 with 16kg/35lbs
Cable bench flies: 3x10
Lat pulldown: 4x10
Low cable row: 3x10
NOTES
God damn I was not expecting to struggle with the benching.
So turns out being super strict with rest times being 50-60 seconds makes everything so hard, so does having a slow eccentric of every single rep of every single movement.
I followed a tip from Mike Israetel on how to do flies and f*ck me was the pump insane.
3 Likes
3 Week program Week 1 Day 2 (Show mucles)
DB shoulder press: 3x10 + 1x12 with 12kg/26lbs
Cable lateral raises: 4x10 each side
Rolling DB extensions: 3x10
Tricep rope pushdown: 3x10
Seated bicep curls: 3x10
Hammer curls: 3x10
Cable crunches: 3x10
Leg raises: 3x Failure
NOTES
So sore yet felt so pumped and juicy after this it’s insane.
There’s something both torturous yet fun with taking a light weight and making every rep feel like a max with such a slow eccentric.
Tomorrow is legs and I am NOT looking forward to it
5 Likes
3 Week program Week 1 Day 3 (Legs)
Squats: 2x10 with 100kg/220lbs, 1x10 with 105kg/231lbs and 1x10 with 110kg/242lbs
Sumo deadlifts: 1x10 with 100kg/220lbs and 3x8 with 110kg/242lbs
RDL: 3x10 with 80kg/176lbs
Leg extensions: 4x10
Leg curls: 4x10
Adductor machine: 3x15
Abductor machine: 3x15
NOTES
So I think I’m going to regret the slow tempo of everything today.
Deadlifts felt easy but priority was getting the form right because it’s been years since I pulled sumo properly.
5 Likes
3 Week program Week 1 Day 4 (Upper)
Incline Bench press: 40kg/88lbs x10, 42.5kg/94lbs x10, 7+3
DB bench press: 3x10 with 22.5kg/50lbs
Superset with
Single arm rows: 3x15 with 25kg/55lbs
Cable bench flies: 3x10
Lat pulldown: 4x10
Low cable row: 3x10
4 Likes
3 Week program Week 1 Day 5 (Show mucles)
DB shoulder press: 2x10 + 2x12 with 12kg/26lbs
Cable lateral raises: 4x10 each side
Rolling DB extensions: 3x10
Tricep rope pushdown: 3x10
Seated bicep curls: 3x10
Hammer curls: 3x10
Cable crunches: 3x10
Leg raises: 3x Failure
4 Likes
3 Week program Week 1 Day 6 (Legs)
Deadlifts: 2x10 with 120kg/264lbs and 2x8 with 130kg/287lbs
Front squats: 4x8 with 50kg/110lbs
Bulgarian split squats: 3x10 with 16kg/35lbs kettlebells
Leg extensions: 4x10
Leg curls: 4x10
Adductor machine: 3x15
Abductor machine: 3x15
NOTES
So the front squats may not be the best idea.
The limiting factor is really the position and the pain in my wrists ( haven’t done these in a while) so I feel like my legs weren’t working hard enough
4 Likes
3 Week program Week 2 Day 1 (Upper)
Bench press: 2x10 with 60kg/132lbs and 1x6+3+1
Incline DB bench press: 3x10 with 17.5kg/39lbs
Superset with
Seal rows: 3x15 with 16kg/35lbs
Cable bench flies: 3x10
Lat pulldown: 4x10
Low cable row: 3x10
3 Likes
3 Week program Week 2 Day 2 (Show mucles)
DB shoulder press: 1x10 + 3x12 with 12kg/26lbs
Cable lateral raises: 4x10 each side
Rolling DB extensions: 3x10
Tricep rope pushdown: 3x10
Seated bicep curls: 3x10
Hammer curls: 3x10
Cable crunches: 3x10
Leg raises: 3x Failure
3 Likes
3 Week program Week 2 Day 3 (Legs)
Squats: 1x10 with 105kg/231lbs,1x10 with 110kg/242lbs and 2x8 with 115kg/254lbs and 1x1 with 140kg/309lbs
Sumo deadlifts: 3x10 and 1x8 with 110kg/242lbs and 1x1 with 140kg/309lbs
RDL: 3x10 with 80kg/176lbs
Leg extensions: 4x10
Leg curls: 4x10
Adductor machine: 3x15
Abductor machine: 3x15
4 Likes
3 Week program Week 2 Day 4 (Upper)
Incline Bench press:42.5kg/94lbs x10,10 and 7+3
DB bench press: 3x10 with 22.5kg/50lbs
Superset with
Single arm rows: 3x15 with 25kg/55lbs
Cable bench flies: 3x10
Lat pulldown: 4x10
Low cable row: 3x10
3 Week program Week 2 Day 5 (Show mucles)
DB shoulder press: 1x10 + 3x12 with 12kg/26lbs
Cable lateral raises: 4x10 each side
Rolling DB extensions: 3x10
Tricep rope pushdown: 3x10
Seated bicep curls: 3x10
Hammer curls: 3x10
Cable crunches: 3x10
Leg raises: 3x Failure
3 Week program Week 2 Day 6 (Legs)
Deadlifts: 130kg/287lbs x10,10,9,8 and (UNPLANNED) 160kg/353lbs x1 and 180kg/397lbs x1
Front squats: 2x8 with 50kg/110lbs. 55kg/121lbs x8 and 60kg/132lbs x8 and (UNPLANNED) 80kg/176lbs x1. 90kg/198lbs x1 and 100kg/220lbs x1
Bulgarian split squats: 3x10 with 16kg/35lbs kettlebells
Leg extensions: 4x10
Leg curls: 4x10
Adductor machine: 3x15
Abductor machine: 3x15
NOTES
So I suck at updating this log at the moment. Will check everyone’s logs out later. Just been busy with work and life stresses.
Also need to stop going off plan on leg day!
6 Likes
DAMN THIS IS EVEN MORE TRUE
Anyways I’m done with the 3 week breaker and now currently going ahead with the fasting program I had planned
4 Likes
Fasting Day 1 (Bench and Squat)
Bench: 55kg/121lbs x3, 62.5kg/138lbs x3, 70kg/154lbs x3, 75kg/165lbs x3, 80kg/176lbs x4 (may be a rep PB), 90kg/198lbs x1 (think this is a 1 rep PR) and 70kg/154lbs x8
Anderson squats: 3x5 with 110kg/243lbs
Single leg RDL: 2x10 each side with two 10kg/22lb kettlebells (balance sucks!)
Front rack walking lunges: 2x20 (10 each leg) with two 20kg/44lbs Kettlebells
Single arm DB bench press: 2x10 with 22kg/49lbs
Single arm low cable row: 2x10
NOTES
So surprisingly good benching. I think I just hit a PR on the bench for a single which is surprising seeing as it was 3pm and I’ve been fasting from water and food since 4am.
Rest of the work was just maintenance work.
As you can see from the layout this is very 5/3/1 god is a beast inspired programming
6 Likes
Fasting Day 2 (Very easy conditioning)
1 hour 25kg/55lbs weighted vest walk
4 Likes
Fasting Day 3 (Deadlift and Incline press)
Deadlifts: 120kg/264lbs x3, 135kg/298lbs x3, 150kg/330lbs x3, 165kg/364lbs x3, 185kg/409lbs x1 and 190kg/419lbs x1
Paused incline press: 1x5 with 50kg/110lbs and 2x5 with 52.5kg/116lbs
Death marches: 2x20 (10 each side) with 24kg/53kg kettlebells
Single leg leg press: 2x10 each leg
Single arm seal row: 2x10 with 16kg/35lbs
Single arm incline press: 2x10 with 14kg/31lbs
NOTES
So felt decent today. Surprisingly strong but only 3 days in so hopefully the strength maintenance remains.
8 Likes
Fasting Day 4 (Very easy conditioning)
20 minutes on the Watt Bike cycling around 10,000m
3 Likes
Fasting Day 5 (Squat and Bench)
Squats: 100kg/220lbs x3, 115kg/254lbs x3, 130kg/287lbs x3, 145kg/320lbs x3, 150kg/331lbs x1 and 2x1 with 140kg/309lbs
Pause Bench: 60kg/132lbs x5, 65kg/143lbs x5 and 70kg/154lbs x5
Single leg leg press: 2x10 each leg
Single leg hip thrust on smith machine: 2x10 each leg
Decline single arm DB press: 2x10 with 22kg/49lbs
Single arm lat pulldown: 2x10
4 Likes
Fasting Day 6 (Very easy conditioning)
1 hour 25kg/55lbs weighted vest walk
4 Likes
Fasting Day 7 (Incline press + deadlifts)
Incline press: 45kg/99lbs x3, 50kg/110lbs x3, 55kg/121lbs x3, 60kg/132lbs x3, 65kg/143lbs x2, 70kg/154lbs x1 and 55kg/121lbs x6
3 inch deficit deadlifts: 100kg/220lbs x5, 110kg/242lbs x5 and 120kg/264lbs x5
Front rack walking lunges: 2x20 (10 each leg) with two 20kg/44lbs Kettlebells
Bench supported single leg deadlift: 2x10 each side with 30kg/66lbs
Single arm seal row: 2x10 with 18kg/40lbs
Single arm incline press: 2x10 with 16kg/35lbs
4 Likes
Weekly summary
So for the first I must say the workouts have not been bad.
Set a PR on bench
Hit the heaviest Deadlift single I’ve hit in the summer
Hit the heaviest incline press I believe I have ever hit (or close to it)
Squats were within 90-95% of my max
Let us see how week 2 unfolds.
I shall catch up on everyone’s logs later when I have time. Hope everyone has a good week!
7 Likes