C16W1D4
OHP
5x35
3x42,5
3x50
3x55
3x60@9,5
3x57,5@9,5
3x55@9
Bench
5x5x60
5x10x32kg DB Rows
2x10 rear elevated rear lunges with 20kg
Couldn’t do more as I wanted to catch the train but good session anyways, maybe rushed a bit too much the FSL on the bench but that’s ok.
Feeling great on the OHP triples, that’s actually a PR.
C16W2D1
Squat
Worked up to a belted double at 130kg. I moved forward in the second rep which annoyed me. I retook it and was totally fine. I find that because I want to catch the train I tend to rush my rest. The rest of the sets were good though.
2x2x130, first sets with belt on
2x142.5@ 8,5 first rep was fast, the second had a clear slower sticking point but not grindy. Hence a 8,5RPE. This is actually a PR, my 1RM in August was 140.
That was my aim for the day so left it there and did the down sets.
2x2x135 which felt good too.
DL
5x5x90 with pinky on the rings, lower back fried up.
I tried to do BB rows with 50 kg but could only get 2x5 lolol.
DB rows 40 total reps at 22kg really feeling my lats.
5x10 DB press with 14kg
The cycle is going well. Tomorrow is bench with the same strategy, hitting doubles.
Nice man, keep it up.
Cheers dude !
C16W2D2
Bench
Worked up to a double at 90, which felt good but I misgroove it halfway up. I wasn’t sure about taking 95… I did it anyways and failed on the second rep, again misgrooving forward. The first rep felt fast so I went for the second one.
I put that on not sleeping enough the last few days and me wanting to take 95 instead of 92,5. Although it seemed reasonable after my 3x90 from last week.
It doesn’t bother me too much as I know all the other lifts are going well.
Then I did
2x87,5
2x85
5x5x60 wider grip
3x10 rear elevated lunges
30 pull ups
Done!
I have started taking creatine again last week after stopping during my two Krypteia cycles. I’ll see if it makes a differences in 2-3 weeks.
C16W2D3
Dl
4x4 Box jumps on 35" box
100 pull aparts
I worked up in 15kg jumps to 130, all beltless. Feeling pretty good but I knew pulling double overhand could be an issue today.
145x2, felt fast but I knew that putting another 15 kg I would drop it.
155x2, bar slipped a bit so my thumb was not around the bar on the second rep. Apart from th grip I was fine so I’ll give it a 8.5 RPE.
Decided to take 5kg off and work with mixed grip
2x2x150@8
Squat
5x5x85
30 pull ups
2x10x12kg DB press
3x10x20 DB incline
My DL is going well and mixed grip is quite comfortable and allows to focus on other aspects of the technique and staying tight.
The next workout is OHP and then one week of singles @9.
We’ll see what numbers I’ll take for the singles. For bench I’ll retake my 95 I think.
I’m confident I can add another 5kg for squat (147,5kg) and another 10 at least on the DL(165kg) but the numbers will depend on the day.
I am trying to set my plan for the next 6 months or so. I live in my own flat now and got my routine with my job etc so I can plan my eating better, which is crucial. I might have a go at BBB, anchored with PR set/widowmakers, cause that was fun. I’m also having a look at 531 for Hardgainers, not sure I’d be a fan of Beach Body.
C16W2D4
OHP
I had to clean the weight as there was no rack but it felt great !
Worked up to a double at 65@9.5. I took 2x60 and it felt like an 8 so i went for it.
2x2x60, moved well
I find it annoying to not have micro plates, I can only make 2.5kg jumps.
Bench
5x5x60, left elbow mild pain
3x10x30kg DB rows
25 pull ups
5x10x12kg DB press
60 reps of hammer curls to get the blood flowing in my elbows
C16W3D1
Squat
I worked up to a single where I put my belt on. It felt fast so:
1x140 @8
145@8,5
147,5@9,5
2x1x142,5
2x1x140
DL
5x5x90 a bit closer than snatch grip
5x10x18 feet up DB bench
30 pull ups
I took that 147,5 as I knew I had it and it was the aim for the day. It felt a bit slower than expected with a clear sticking point but nothing crazy.
I haven’t weighted myself in two weeks or so, I need to get back on track soon!
Posting wednesday’s workout
C16W3D2
Bench
As I worked up I was having zero pain in my elbow which was nice!
1x95, I worked up to a single at 95@9, with my normal grip.
1x95, I retook it with a wider grip with a same RPE (pinkies on the ring). I think moving my grip a bit wider helps reducing my elbow pain, especially when doing higher reps sets like FSL.
1x90
2x1x87,5
5x5 FSL with wide grip.
3x10 rear elevated lunges
5x10x26kg DB rows
30 total reps with 24kg, DB bench (10-8-6-6), I tried to get it done fast to get the train
Today is my DL workout, I’ll post it later
@MarkKO, from deadlifting twice a week I sometimes get bloody shins from the bar. Any solutions ? wear long socks ?
C16W3D3
DL
My aim for the day was 165.
I worked up in 15kg jumps to 145, where I put my belt on. That felt pretty easy so I jumped to 160.
1x160@7
1x170@8 I felt my grip giving in but nothing crazy. That moved fast so decided to take 180
1x180@9 I had to focus on my grip but I held up fine. Very happy with this !
Video of the 170 and 180:
I was so excited I forgot to do my back down singles. That’s OK though as I know the strength is there.
Squat
5x5x85
30 pull up
4x8 DB incline bench with 22-24-22-20 kg, minimal rest
45 hammer curls total
Shin guards. I like the grass hockey ones because of how long they are, plus there are no straps to mess around with.
there are some crossfit things, from Rehband, with neopren on the front.
I would consider buying one of those,
C16W3D4
Ohp
Worked up to a single at 65@9,5
I was unracking the weight which I think makes it harder compared to last week where I did it for a double after cleaning it.
Squat
I decided to squat again as my test day is on Saturday. I’ll have an easy work out on Wednesday and that’s it .
I worked up to a beltless paused single at 140.
Bench
5x5x60 focusing on set up.
3x10x12kg DB press
30 pull ups
Wednesday I’ll go through my warp up for each exercise.
I’m not sure what numbers I’ll be able to hit but I’m very happy with the numbers I got so far.
After that I’ll take a week of deload and start another program.
Quick workout
Squat worked up to 5x100
Bench worked up to 5x60
DL single at 130
30 pull ups
Feeling ready for Saturday !
Here we are!
Test day was yesterday, I was feeling good and I knew it would be a good day.
Warm up
box jumps 4x4 onto 36" box, 100 pull aparts
Squat
Worked up from 50kg to 145 in 15-20kg jumps, doing triples and doubles then singles. I put my belt on at 145. It felt VERY good and fast so I decided to continue in 5kg jumps.
1x150 felt the same as 145
1x155 a bit slower, but I still had some
1x160, clear sticking point but I had just a bit more
1x165, grinded the sticking point, made it!!
Bench
I was expecting a much smaller PR than on the squat, but expecting a PR nonetheless!
1x97.5, felt good but I knew I didnt have much more.
1x100, a bit slow
1x102.5, missed, buried it too much in my chest
No videos though
DL
I worked up in 20kg jumps from 60kg.
1x140
1x160, belt on mixed grip onwards
1x180, felt good
1x190, definitely slower and bar slipping out a bit at lockout
1x200, looks better on video than it felt, lost it at lockout. VERY happy I pulled it, you guys can tell me if it counts or not aha I know I couldn’t hold it to control it down.
Overall I’m very glad, these 6 cycles of training went pretty well
(From August)
SQ 140kg > 165kg
Bench 95kg > 100kg
DL 120kgx10 > 190kg
With my bodyweight going from 82 to 85kg, although I gained the lqast two kilos in the last 5 weeks I’ve had my desk job… I need to watch that and put on lean mass.
Please let me know about technique, set-up etc
Congratz man that is some great PR’s. And the progress is awesome. Need to read your log. Those are my goals.
I would take the 200 kg PR. The goal is to get the bar from floor to lockout.
It looked locked, and then you on purpose let the bar go 
Maybe others would disagree. But 190 is awesome too.
Aha it looked like good timing to let go but I couldn’t have hold it longer! Especially as you push through with your hips it makes the bar roll a bit.
Thanks!
Damn that’s some good work. Your squat looks great. DL too. I’m going to say the 200 doesn’t count in that you lost it as you locked out, but that just means you’re at the stage where you need to work on your grip. Add straps and I think you’ve got 210 kg or even a bit more.
Don’t worry about the weight gain. It looks like you can safely add a bit.
Cheers Mark I appreciate. Your advice helped me a lot along the way.
I definitely need to work on mixed grip as I just started using it two weeks ago.
I’ll start holding my heavy sets at the top to get some work.
I’m starting BBB tomorrow. Any tips ? I want to go up to 90kg and still keep conditioning up through hills and swimming.
Gradually increase calories. Same as dieting: use the smallest possible change to get the largest possible result. One step that may really help is intraworkout nutrition, so find a way to get in some protein and carbs while you train.
Thanks! What would you recommend intra workout ? I can’t imagine eating and deadlifting aha
I have 3 meals a day and two more shakes each between 500-1000 calories the bigger one usually at night. I’ll see how much I can put in with that.