Friday October 13
Cycle 2 week 1
Squats
95×5
115×5
135×5
145×5
150× 5
135×9
75 lbs goblet squats
SS
RDL
135lbs 5×10
Basically it. Weights felt heavy. Slight head cold so will do cardio on weekend
Monday October 16
Ran lightly with stroller both Saturday and Sunday mornings.
Cycle 2 week 2
Bench press TM 210
145
170
195
All 5 rep sets
145×10 (5sets)
All superset with BPA’S and WG pull ups(3×7-8) chins (3×10) under hand. All reps felt great. Even pressing. Weights felt light and form felt tight + powerful
DB rows 3× 10(70lbs)
Superset with
Seated shoulder press (45 lbs) 3×10
2 sets of lateral raise 15 lbs- 10 lbs
2 sets of 10 back extension
Tuesday October 17
Cycle 2 week 2
TB Deadlift TM 270
190×5
215×5
245×5
190×10 (5 sets)
All superset with 20-25 push ups and face pulls
75 lb goblet squat 3×12 last set dropped to 45 lb dB and did like 10 more reps
superset with
Trap Bar shrugs 165lbs 3×20
Was feeling pretty beat after this. The Deadlift 5×10 reps all felt good and even slowed pace down a bit last set and reset on all ten reps
Did 1 lap with 70lb DB for farmer carries and held 75 lb for 2 sets of suitcase carries
Did 15 min run but messed up the distance and did 3×20 BW glute bridges at the end
Thursday October 19
Cycle 2 week 2
Press. TM 115
80×5
95×5
105×5
80×10(5sets)
Neutral chins 1×6(+30lbs)1×7(+20lbs
Wide pull ups 1×10,
DB rows 75lbs 3×8
Incl BP 135 3×10
DB press
Friday October 20
Cycle 2 week 2
Squat 135×8
135×10
145 ×7
150×5
RDL 135 3×10(didn’t feel right…)
SS Dips 4×20
Walking lunges (20 lbs)
SS back extension 5× 10
2 laps with prowler 90 lbs
Monday October 23
Jogged 30 mins /did hanging leg raises/ banded face pulls on Saturday. Took Sunday completely off.
Cycle 2 week 3
Bench Press TM 210
160×5
180×5
200×5
160×10(5 sets)
5×10 chin ups /tons of pull aparts
Press 3×5@ 80 lbs
Row machine 3×12 @130
Push ups 1 lap farmer walk 75 lbs DB
3×10 circuit 35lb hammer curl /BW triceps ext. /bent lateral raise 15 lbs(20 reps)
Tuesday October 25
Cycle 2 week 3
TB Deadlift TM 270
Pull ups /face pulls
205×5
230×5
260×5
205×10 (5 sets)
3 setsTrap barShrugs(185 ×10) SS
75lb Goblet squat 3×15
Back extension 5×10 Body weight
Didn’t do anything from “push” category cuz right shoulder felt weird.
2 laps Prowler @ 90 lbs
Next time start timing laps
Did 30 min jog on Wednesday
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Squat gains??!!?? Somebody say squat gains??? Yasssss!!!
Def. in!
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Thursday October 26
Cycle 2 week 3
Press TM 115
90×5
100×5
110×5
90×10(5sets)
All reps felt pretty good. Form is getting much better and confidence is up on this lift
All sets were super set with 10×5 wide grip pull ups with pause at top
75 lb DB rows 3×10 and last set I changed position off bench to hold DB rack and repped out to around 18 which surprised me
All superset with 70 lb dB incl press (5× 10)
Leg raises superset with 15 lb bent laterals. 3sets
Moved leg raises to the chair thing and felt it a lot more in core.
No cardio
Awesome. Thanks for the support. I have been slowly moving up squat wise and am gaining more confidence with it. I am researching about form and doing squat movements 2× week. Every time I feel stronger!
2 Likes
Took week 7 Deload. Did BW dips/pull ups / lunges 2× and cardio twice. Started 3rd cycle today
Monday November 6
Cycle 3 week 1
Squat TM 145
95×5
110×5
125×12 probably could’ve got a couple more but had a bad fever and felt pretty sick last two days
95×5(5sets)
Pull: 5×10 neutral grip pull ups(bodyweight)/ 5×10 DB RDL(50 lbs)
Push : 5× 20 dips(body weight)
SL/Core : 4×15 back extension , 3×20 leg raises
Prowler (90 lbs) 2 laps 10:29
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Tuesday November 7
Cycle 3 week 1
Bench press TM 215
140×5
165×5
185×10
Had to push for last two reps and final one was a grinder but planned for ten and pushed to get 10!
140×5(5sets) paused
Pull: wide grip pull ups 8,10,7,7
75 lb DB row 3×10,1×20
Seated chest supported row 130×10,110×20(2sets)
Push
DB shoulder press 45×15, 50×10(2 sets)45×15
triceps rope push downs 3×15ss with 25 lb DB curls same reps
Core :75 lb farmer walk
5×10 hanging leg raises
Thursday November 9
Cycle 3week 1
Deadlift TM 280
185×5
210×5
240×10. Really had to push for all these. Felt like shit and haven’t been getting great sleep. I reset almost all reps cuz I had mostly been doing touch and go and using momentum last six weeks. Anyway weights felt real heavy and I felt like crap.
185×5(low handles)5 sets all SS with 15 -25 dips(push)
100 shrugs with 135 lbs-165 (pull)
Back extension/3×20bw lunges(SL/core)
2 Prowler laps with 90 pushed/pulled extra hard because track was wet
Friday November 10
Cycle 3 week 1
Press. TM 120
80×5
90×5
105×10(Didn’t have to push too hard and probably left one or two in the tank. But my left side is definitely weaker both at the bottom and lock out. Same with flat bench. )
80×5( 5 sets all SS with Neutral grip chins. 2×5+30lbs and 1×5 ,1×8+20lbs wanted to try for 20 bodyweight with same grip but only got 19 with not the greatest ROM. Still happy
135lbs BB row SS (pull)
DB incl bench 70lb (3×7-10) 50lb 3×15-20
45 degree back extension. Leg raise (core)
Curls /press downs
Will do cardio this weekend
I am sick for over a week now but today’s session felt much better/easier than yesterday
Monday November 13
Cycle 3 week 2
Squat TM 145
105×5
120×5
135×10(didn’t have to push too hard. The earlier sets felt pretty heavy tho. )
Did 4×5@105 all paused
SS with 12,14,12,10 under hand chins
And 100 dips
Tuesday November 14
Cycle 3 week 2
Bench press TM 215
150×5
175×5
195×6
Really had to push and all the weights felt quite heavy today. A little disappointed with the 6@195. Did 200for 5×5 prior to starting this program but my recovery hasn’t been the best and have been tweaking my form since the start. No choice but to keep plugging away.
Did tons of rows / face pulls and pull apart
Seated DB press 4×10@ 50 lbs
Incl press 135 4×8-10
Hanging leg raises for core
1 Like
Been super busy but wanted to log my lifts quick
Cycle 3 week 2
TB Deadlift TM 280
1955
2255
2557. Grip actually failed quickest. Haven’t been doing as many farmer walks… otherwise reps were all pretty strong
Press TM 120
855
955
1109 all reps felt good. Like how this lift is going. Form is getting tight
Did assistance
DB incl. Press ,wg pull ups, rows(machine)weighted dips 35 lbs*10
Monday November 20
Cycle 3 week 3
Squat TM 145
110×5
125×5
140×8
Higher rep(over 5) squats feel crappy much harder lately.
Did 110×10 for 3 sets and 2×5
Did 5×10 chins then 3×10 neutral grip
Did 5 sets dips (15-20 reps/set)
Back extension +25 lbs 3×12,2×20 BW. SS
Lunges 3×20
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Wednesday November 22
Cycle 3week 3
Bench press. TM 215
165×5
185×3
205×5(pushed hard but actually felt strong first 4reps)
165×5 SS
BB rows 135(3×10) 155(1×6)
Seated DB press 50 (4×10)
Press 3×5(95) SS
Gob squat (75) 4×10 these felt relatively light
1 lap farmer walk (75 )
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Friday November 24
Cycle 3 week 3
Press TM 120
95×5
105×3
115×9. Could have pushed for more but form was breaking down
All superset with pull apart and 5×10 neutral chins
Incl dB press (65 lbs) 5×8-10. SS
DB rows (80) 4×8-10 (65)1×10
GHR 5×10 / Dips 3×20
90 lb goblet squat 3×10
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