23 June 2019
C3W2D1
Didn’t do much today cause of time
Squats 77.5 x 3, 90 x 3, 100 x 8 (rep PR), FSL 3 x 5
Seated One legged press 5 plates x 10 x 4
KB Swings 16kg x 1 min x 3
I’ve consistently had to help people unscrew the j hooks after I screw them in the past few days so yaaay for grip strength lol
27 June 2019
C3W2D2
OHP 32.5 x 3, 37.5 x 3, 42.5 x 3, FSL 3 x 5
Really disappointed with this. The past 4 days I haven’t eaten as much since I have a canker sore in a really bad spot at the side of my tongue. Woke up to 71kg when i usually wake up at 72kg at the least last time I weighed in the morning. I also feel it’s a technique issue as the bar kinda drifts slightly forward midway, making the bar path a bit of a C shape. Thinking of adding DB OHP on another day just to help
Deadlift 80 x 3, 90 x 3, 100kg x 12
Sumo 100kg x 5 reps x 3 sets
Side lateral raise 5kg x 12 x 4
Tried that egyptian side lateral raise. 5kg was the lowest on the machine. Too weak to do it with good form so just stuck with DB. Will switch to it when I can do it with proper form as the continuous tension feels like more quality work
Face pulls 20kg x 10 x 3
Forgot to do KB swings…
3 July 2019
C3W2D3
Bench 42.5 x 3, 50 x 3, 55 x 8, FSL 5 x 5
Squat 77.5kg x 3, 90 x 3, 100 x 5
Lat pull downs 50kg x 10 x 3
Single arm seated cable row 4 plates x 10, 3 plates x 10 x 2
Dips 6, 7, 8
Not gonna focus on KB swings for now. Will do them when I can, but priority will be getting the barbell work in. Will put them back as a staple once time is a little more permissive.
Aww man some sad news here
7 July 2019
C3W3D1
Squat 82.5 x 5, 95 x 3, 105kg x 5 (PR), FSL 2 x 5
Really wanted to get 7 or 8 reps, but felt that 3rd, 4th, and specially 5th rep wasn’t moving that well, so called it there. Lost focus on my 3rd rep at 3rd set of FSL and dropped the weight on the pins.
Seated single leg cable leg press 10 x 3
Pull-ups 5, 5, 4
Dips 10, 8, 8
10 July 2019
C3W3D2
Deadlift 82.5 x 5, 95 x 5, 105 x 8
Could have done more but after the 2nd rep, realized I forgot to use hook grip. So I all I could focus on was not letting the bar slip from my hands. Grip used to fail at 100kg before I learned hook grip, so that’s really a good thing.
OHP 35 x 5, 40 x 3, 45 x 3
Side lateral raise 5kg x 12 x 4
Face pulls 22.5kg x 10 x 3, 20kg x 10
Can u jump high yet and/or do a dozen pull ups?
High is relative lol. But yeah, it’s improved a lot now. Before I started lifting, my fingers would be 2 to 3 inches below the rim. Been able to do this consistently lately. It’s progress and I’ll take it
As for pull ups, 5 clean reps, range of motion not so bad I think, arms were pretty extended there.
Dips first time I’ve reached 10 reps. Didn’t bench they day though
Nice height gains. How do I get some. Asking for a manlet friend
Lol, not sure if you’re serious or not, but if you are, @Frank_C would be able to answer that better. To be honest, developing general leg strength was the key for me as J said. I haven’t actually done that many plyometrics to add inches to my jump. I think the reason I can get away with it is that I’ve been jumping a lot for 15 years now and that added general leg strength just carries over faster even if I don’t really do plyometrics
12 July 2019
C3W3D3
Bench 45 x 5, 52.5 x 3, 57.5kg x 8 (PR), FSL 3 x 5
Having trouble uploading the video…I noticed that at the bottom of the lift, there’s something awkward about the bar. I’ll try to upload it. Anyway, really excited for next month. First time I’d be benching 1 plate on both sides. It’s definitely a milestone for me.
Squat 82.5 x 5, 95 x 3, 105 x 5
Lat pull downs 50kg x 10 x 3
Single arm seated cable rows 4 plates x 10 x 3
If you’re talking growth then I can’t help you. If you’re talking about jumping then I can share my opinion.
Build up general leg strength first. Add in plyometrics after you have a good base (which you probably do). The plyos don’t really improve your leaping ability. They just help you train fast. Being explosive is all about firing your motor units as fast and efficiently as possible. It’s a skill that your body learns and like any other skill, it takes practice.
@whang @Frank_C lol sorry I was talking shit about height because I’m a manlet. I was a pretty explosive midget when I played soccer but being kinda short I didn’t and don’t care about vertical much.
Whut? How tall are you? You don’t look like a manlet from your videos lol
5 7 and a mm
I suddenly feel a little less shitty about my pull ups 
Ima bigger than u regardless
*hits most muscular guinea pig pose
*flexes quads and hamstrings
Some really valuable points starting on 58:52 about lifting and training athletes
Muscle mass, muscle mass, muscle mass
It’s not about the absolute weight on the bar but simply just getting stronger
It’s not about having a stronger squat, it’s about getting stronger body (although he does say 2 to 2.5x BW squat is where you see the most benefit)
Training to be a good athlete is not the same as training to be a good lifter
Lifts from 5/3/1 week cycle 3
Squat
Bench
Deadlift
Forgot to hook grip so I was so focused on not letting the bar slip more than anything.
I might need to go back to dead stop deadlifts and just keep the eccentric phase. Lower back gets progressively rounder as the set goes on