Phase 2/Cycle 2/Week 1/Day 3
FRIDAY 27.04.2012
Squat FBT
3 x 92.5
3 x 107.5
3 x 122.5 kg
(total of 18 Pull Ups between squat sets)
OH Press 5/5/x
5 x 45 (5 chins)
5 x 50 (5 chins)
7 x 57.5 kg (5 chins)
Deadlift (3/3/3 for Powerlifting singles)
3 x 122.5
3 x 140
3 x 157.5
1 x 170
1 x 180
1 x 205 kg - new all time PR
Hanging Leg Raise
10, 5, 2 (died haha)
Triceps dips on rack bars
10, 5, 8
Notes:
-I have realised I am an idiot. All this time I have been filling my belly with air to squat, but not actually tensing my abs. Today I had this masterstroke, that i could do both, and lo and behold my strength out of the hole was much better and the âlightâ squats today just flew around. Slow learner, but hey!
-Press was crap again; I think this is a âLess than Stellar Weekâ haha
-New deadlift PR!! And there was no leg shaking, and it felt relatively easy. I am close as to 210, and have faith in myself to reach 500lb before too long =D
-I have decided to make sure I do over 100 chins and pull ups every week. So these will be featuring between squat sets as well as upper body lifts.
-Also doing dips to strengthen my bench.
and a video of my squat, press and deadlift singles:
[video]2372[/video]
Congrats on the PR man. Good luck to 500. Iâm having a mental carrier everytime I try to break it.
Crazy about that air/bracing abs huh? I finally got that down and iyâs made a ton of difference. Good work as always, bro.
Congrats with a Deadlift PR Panzer 
- wise move with your chins.
[quote]TheTexican wrote:
Congrats on the PR man. Good luck to 500. Iâm having a mental carrier everytime I try to break it.
Crazy about that air/bracing abs huh? I finally got that down and iyâs made a ton of difference. Good work as always, bro. [/quote]
Thanks man. Haha I wish my mental barrier was that high =P
And yeah the bracing made a massive difference. The best part is I now donât look like I have a massive gut when I squat⊠so maybe now the spiders in my basement will stop finding me unattractive.
[quote]florelius wrote:
Congrats with a Deadlift PR Panzer
- wise move with your chins.[/quote]
Cheers buddy. Yeah I have always done a lot of chins (underhand) but now I have adjusted things to make sure I do well over 100 per week, and including overhand pull ups and hammer grip pulls ups also.
Later on in the dreaded Phase 4, I will be required to do insane amounts of chins, so now is the time to get ready. Plus it will help my dead.
Nice deadlift, it was fast you def have more in you. Making great progress!
[quote]zenontheterrible wrote:
Nice deadlift, it was fast you def have more in you. Making great progress! [/quote]
Cheers! Yeah I think I am good for a bit more, just a matter of adapting to the higher weights really. All this squatting is helping a heap
88 kg / 194 lb bodyweight today. Either this Simple Diet and semi-carb backloading is working well, or I have AIDS. As long as I donât get weaker, Iâm cool with both of these.
Phase 2/Cycle 2/Week 2/Day 1
MONDAY 30.04.2012
Squat 3/3/x
3 x 110
3 x 115
5 x 130kg
(total of 18 Pull Ups between squat sets)
DB bench
14 x 25 / 5 pull ups
14 x 25 / 5 pull ups
14 x 25kg / 5 pull ups
DB row
14 x 30
14 x 30
14 x 30kg
Standing Ab Wheel Rollout:
5,5,5
Kneeling Ab Wheel Rollout:
15
Dips:
8,8,8
NOTES:
-Well my squat was once again âless than stellarâ but I passed the required reps so I will take it. I suspect itâs a combination of my insomnia and weight loss. Otherwise, it could be my body adapting to the heavier daily squatting, the extra cardio I am doing on my âoffâ days, or simply my deadlift going up while my other lifts suffer. Either way, I am passing the required reps so I wonât panic =).
-My dumbbell accessories are starting to feel really heavy, so next cycle I may repeat the same weights from 10 reps rather than increasing them.
-Iâm enjoying doing the extra pull ups between squat sets and such, and the dips are a nice way to finish off.
hardcore workout you got there my man
and 5reps at 130kg in squat is nothing to be ashamed of, If I where able to squat that I would be very happy
Haha cheers Florelius. And yes, perspective is important! My previous max was 140 before starting this Full Body routine so I guess I shouldnât complain.
Side Note:
Started taking Melatonin last night, and managed my first decent sleep in quite a while. I probably had 7 hours total, which isnât a huge amount, but it felt like âqualityâ sleep rather than the light, broken bullshit I get most evenings.
Also, I must mention I had dreams of demonic cats with dagger claws slicing through my hands and feet.
I can tolerate strange dreams in the interest of sleeping.
Fecking dead lifting machine! Your getting close to 2.5x body weight dead lift. Pretty good. I agree during the time of the video that you have quite a bit more go juice.
I wouldnât worry too much over the lifts coming to a grind while one spikes past the others. About a year and six months ago I would rep out the dead lift like all lifts and I actually had the same thing happen. My dead lift was beginning to skyrocket while the others seemed to be progressing very slowly and reps were getting hard to come by.
Still taking a look back a little it looks like the last time you went in hard on the squat previous to your 5 x 130 kg session you did 7 x 122.5. Even though the reps are fewer I think you did enough on 130 kg to be considered progressing.
I couldnât make it in life without melatonin.
[quote]mikemike87 wrote:
Fecking dead lifting machine! Your getting close to 2.5x body weight dead lift. Pretty good. I agree during the time of the video that you have quite a bit more go juice.
I wouldnât worry too much over the lifts coming to a grind while one spikes past the others. About a year and six months ago I would rep out the dead lift like all lifts and I actually had the same thing happen. My dead lift was beginning to skyrocket while the others seemed to be progressing very slowly and reps were getting hard to come by.
Still taking a look back a little it looks like the last time you went in hard on the squat previous to your 5 x 130 kg session you did 7 x 122.5. Even though the reps are fewer I think you did enough on 130 kg to be considered progressing.
I couldnât make it in life without melatonin.
[/quote]
I guess the reason it bothered me is at the end of last cycle, I got 132.5kg x 8. But I get what you are saying about 1 lift going up while the others stagnate or slow down.
I just did a few calculations and not next cycle, but the one after, I will be squatting 145kgs every day!! Which is more than my start of year max haha. Should be hilarious =).
And thanks, yeah I am pleased my dead is still increasing despite my bodyweight dropping a fair bit. 220kgs by mid year Iâm hoping!!
Do you take melatonin every day, and what dosage? I have just been given the 3mg capsules and was planning to take them on workout nights only, to help get a good GH burst after exercise.
Phase 2/Cycle 2/Week 2/Day 2
WEDNESDAY 02.05.2012
Squat (full body training)
3 x 92.5
3 x 107.5
3 x 122.5kg
(Total of 18 wide grip pull ups between squat sets)
Close Grip Bench (3/3/X)
3 x 62.5
3 x 72.5
9 x 80kg
(Total of 50 21.5kg dumbbell rows between bench sets)
Hammer Grip Chin ups (plus 10kg)
10, 10, 5, 2, 2, 1
DB Side Bends (26.5kg)
14, 14, 14
Dips
8, 8, 8
NOTES:
-I finished this workout feeling really energised and positive; love that endorphin buzz.
-I decided to lighten my âbetween benchâ dumbbell rows but do more reps. Hopefully add some more upper back size.
-I really enjoy doing the pullups between all my squat sets now. They are very invigorating.
-I struggled to complete my final chin up set haha.
-Bench felt ok; better than last week anyway!
^ Good workout you got there, lots of volum
Yeah man I can see the mid year on the horizon so I need to beef up the training to hit my targets I set at the beginning of the year!
Doing dips to fail at the end of each workout will hopefully help me hit that 110kg bench soon.
The melatonin I pick up recommends one tablet before bed and thatâs 3mg as well. I take one tablet and it works well but I donât use it every night only in a pinch. Iâd rather not use it but I get up at four every monday morning to eat breakfast before I work at five and sometimes I work that early on other week days. It depends on if the other workers need off. I donât mind snatching up their days.
Anyway, I normally wouldnât be able to sleep by ten that evening Iâd just roll around for a couple of hours so thatâs when the melatonin comes in. Itâs actually perfect because for whatever reason I seem to always wake up on my own right around 3:30 so my stupid alarm doesnât spaz me out.