Week 10, Day 2 (10-3-14)
Squat: 102.5kg x 8 (last set)
BBB 5x5 85kg
100kg+ YES! salutes
Week 10, Day 3 (12-3-14)
Press: 52.5 kg x 3 (last set)
BBB 5x5 40kg
Dumbbell Rows 5x10
Week 10, Day 4 (13-3-14)
Deadlift: 110kg x 8 (last set)
BBB 5x5 90kg
Week 11, Day 1 (16-3-14)
Bench Press: 67.5 kg x 8 (last set)
BBB 5x5 62.5 kg
Incline Dumbbell Bench Press 3 sets
Towel Chins 3 sets
Week 11, Day 2 (17-3-14)
Power Clean (3,2,1) 60,65,70 kg (70x1 on video)
Squat: 95kg x 11 (last set)
BBB 5x5 90kg
Neck & Abs
Don’t know how exactly I’m going to plan de Power Cleans… I’ll check out again the 5/3/1 books and in some forums.
I think i’ll plan it as a 5/3/1, doing it 3/2/1 and percentatges a little bit higher: 90,95,100 on the last set, based on training max, and each cycle I’ll put on 2,5 kg.
My 1 RM is 80kg. If this is too much demanding I’ll lower the percentatges, but the rep scheme will remain the same.
Week 11, Day 3 (19-3-14)
Press: 47.5 kg x 6 (last set)
BBB 5x5 42.5kg
Seated Dumbbell Press 3x10
Dumbbell Rows 3x10
Week 11, Day 4 (20-3-14)
Power Clean (3,3,3) 50,57.5,65 kg
Deadlift: 102.5kg x 11 (last set)
BBB 5x5 95kg
Neck & Abs
Week 12, Day 1 (23-3-14)
Bench Press: 70 kg x 6 (last set)
BBB 5x5 62.5 kg
Incline Dumbbell Bench Press 3 sets
Towel Chins 3 sets
Week 12, Day 2 (24-3-14)
Power Clean (2,2,2) 55,60,67.5 kg
Squat: 100kg x 10 (last set)
BBB 5x5 90kg
Neck & Abs
Week 12, Day 3 (26-3-14)
Press: 50 kg x 4 (last set)
BBB 5x5 42.5kg
Seated Dumbbell Press 3x10
Dumbbell Rows 3x10
Upper lifts seem to start stalling. When I go for higher reps with light weights it’s very difficult to do one more rep than last workout and it happens hardly never. However, when I go for lower reps with heavy weights the estimated 1 RM always go up (I’ll must be more efficient at heavy weights though).
Are you deloading and/or giving your body time to recover?
[quote]raven78 wrote:
Are you deloading and/or giving your body time to recover?[/quote]
I’m in 6 week cycles, I do a deload on week 7. I try to rest when I can, I eat a lot and sleep more than 8 hours (when I started on January I weighted 70kg, now 74kg).
Week 12, Day 4 (27-3-14)
Power Clean (2,2,2) 55,60,67.5 kg
Deadlift: 110kg x 9 (last set)
BBB 5x5 95kg
Neck & Abs
Week 13, Day 1 (30-3-14)
Bench Press: 75 kg x 4 (last set)
BBB 5x5 62.5 kg
Incline Dumbbell Bench Press 3 sets
Towel Chins 3 sets
Week 13, Day 2 (31-3-14)
Power Clean (3,2,1) 57.5,65,72.5 kg
Squat: 107.5kg x 7 (last set) ----> Estimated 1 RM: 130 kg
BBB 5x5 90kg
Neck & Abs
All time Squat PR for me 
Last PR: 127,5kg x1
Here’s the video.
Week 13, Day 3 (02-4-14)
Press: 52.5 kg x 4 (last set) → Estimated 1RM 61kg
BBB 5x5 42.5kg
Seated Dumbbell Press 3x10
Dumbbell Rows 3x10
A new PR today, not much expected, so I’m very happy about it. (last PR 60kg x 1)
13 week progress in Press: From 55kg x 1 to 52,5 kg x 4
Week 13, Day 4 (03-4-14)
Power Clean (3,2,1) 57.5,65,72.5 kg
Deadlift: 115kg x 7 (last set) —> Estimated 1RM 139 kg
BBB 5x5 95kg
Neck & Abs
Previous PR: 137,5 kg x 1
13 week progress: From 120kg x 1 to 115kg x 7