Full body workouts are no doubt hard but with the current lighter weights I haven’t really experienced any soreness yet. I’m guessing that by week 3 things will get hard.
I’m really hoping I can run this for the full 12 weeks and if not at least 8/9. If I can run the 12 weeks I will have made some very impressive gains( will hit the 500lbs deadlift…)
I can already see why people complain about the lower back being overworked- that is the only part of me that is sore - granted I haven’t done bent rows in a very long time or ever with any consistency.
Bench 5x 90,110,130,155
3x 180
8x 130
Row - Same as bench
Excited for next week as that’s the first week that I will be approaching the old Rep PRs. Week 4 I hit them.
Bench set was the most difficult on friday. Lower back is persistently sore but not overly bad. I have been really trying to stretch it out and do contrast shower to improve recovery. It will get interesting in weeks 4/5.
Everything is going good. My low back has actually adjusted and I don’t have any more persistent soreness like I did the first 2 weeks. I am taking really cold post workout showers though along with stretching every night which I feel really helps.
The squat for 270x3 was the hardest set this week. I felt like I only had another two reps in me…
Squat 5x 135,170,205,235,270
Bench 5x 95,115,140,160,185
Row - same as bench
This is the big week - the week where I hit my previous (pre -cycle) PRs.
The squat was tough - easier though from what I would have guess based on last weeks 270x3.
The bench went up pretty quick - this is really encouraging as my bench has been stalled for a long time. My bench has definitely improved since the beginning of the cycle.
I’m really excited for deadlifting on Wednesday - last weeks 350x5 went up REALLY easy - felt like I could have done 10.
Week 4 complete - old PRs have been hit, next week I make new PRs. All lifts went up pretty good today - not east by any means but not total grinders. The sets of 3 I felt like I had another 2/3 reps in me.
Really curious to see how long I can run this.
Remember to that I’m on a maintenance diet - holding dead steady at 185lbs.
So things are starting to get pretty tuff now. The 370 x 5 deadlift is very close to an all time pr for me. It went up not too bad but was far from easy. A couple months ago I hit 370x7 which was a harder set than this one so I would say that I’m at the same level. Next weeks 380 x 5 should be interesting- hitting that will be a pr. Bench is going good, the 190 x 5 went up easy. Had another 3/4 reps in me at least. That is a bigger improvement than the deadlift.
I plan to run this until I totally stall and miss lifts, then I’m going to text maxes. From there, depending on how much progress I make on this program, I will either run it again or switch it up to the advanced version. I might even try some Westside for a bit which I have never actually truly done - I have done WSFSB.