Phase 2/Cycle 3/Week 4/Day 1
MONDAY 25.06.2012
Chins
10,10,10
Squat DELOAD
5 x 60
3 x 75
5 x 90kg
Good Morning
30kg x 10
30kg x 10
30kg x 10
Dips
10,10,10
NOTES:
-Is deload, is good.
-Also went for a 2 hour hill walk. Fuck I’m a sloth.
Way back on 02.01.12 when I started this log, I said one of my goals for this year long training journey was to “squat a moderately manly amount”.
My 1 rep max at the time was 140kgs, which I have recently repped 5 times. I’ve been thinking 170kgs would be a nice number by year’s end, or maybe a bit more?
Does anyone have an opinion on what a “moderately manly” squat would be at 90kg-ish bodyweight, considering this is my first year training the back squat in any serious manner?
I need a target for December =)
[quote]panzerfaust wrote:
Way back on 02.01.12 when I started this log, I said one of my goals for this year long training journey was to “squat a moderately manly amount”.
My 1 rep max at the time was 140kgs, which I have recently repped 5 times. I’ve been thinking 170kgs would be a nice number by year’s end, or maybe a bit more?
Does anyone have an opinion on what a “moderately manly” squat would be at 90kg-ish bodyweight, considering this is my first year training the back squat in any serious manner?
I need a target for December =)[/quote]
Well a 2 x bw ( 180-ish kg ) will be awesome if you are able to pull it off, but 160kg-170kg is also very good progress if thats where you end up IMO.
[quote]florelius wrote:
[quote]panzerfaust wrote:
Way back on 02.01.12 when I started this log, I said one of my goals for this year long training journey was to “squat a moderately manly amount”.
My 1 rep max at the time was 140kgs, which I have recently repped 5 times. I’ve been thinking 170kgs would be a nice number by year’s end, or maybe a bit more?
Does anyone have an opinion on what a “moderately manly” squat would be at 90kg-ish bodyweight, considering this is my first year training the back squat in any serious manner?
I need a target for December =)[/quote]
Well a 2 x bw ( 180-ish kg ) will be awesome if you are able to pull it off, but 160kg-170kg is also very good progress if thats where you end up IMO.
[/quote]
Hmm, my “feeling” and 5 rep max suggest I am good for 160kg right now, but I am not sure whether I want to rep max test my squat right now then aim from there… or just keep plugging away with the program and go for one giant PR at the end of the year. But yeah 180kg would be a nice number to aim for… I might have to do a mini cut to make it a true 2 x BW though hahaha
Hey Panzer,
Nice log you got going man. Your making some nice progress. I’ve also been doing 5/3/1 full body with squats every session. I actually found out about this through some posts of yours and this log, so thanks for that.
This week is my 5/3/1 week of the 3rd cycle. I’ve been hitting 95% 147.5kg x 1 every session, and on monday repped it for 3 for my 5/3/1 reps. In a similar situation as yours, as my 1RM was 140kg at the beginning of the year, and really aiming for 180kg by years end. Bit optimistic maybe, but we’ll see. I like what this program has been doing for me.
What does Wendler recommend doing after the 3 phases of the FB template ? (I’ve only got the original 5/3/1 book). I was thinking of just going back to deload percentages on the extra squat days.
Anyway man, keep killing it. Good to see another southern hemispherean doing well on 5/3/1.
[quote]Zhelezen wrote:
Hey Panzer,
Nice log you got going man. Your making some nice progress. I’ve also been doing 5/3/1 full body with squats every session. I actually found out about this through some posts of yours and this log, so thanks for that.
This week is my 5/3/1 week of the 3rd cycle. I’ve been hitting 95% 147.5kg x 1 every session, and on monday repped it for 3 for my 5/3/1 reps. In a similar situation as yours, as my 1RM was 140kg at the beginning of the year, and really aiming for 180kg by years end. Bit optimistic maybe, but we’ll see. I like what this program has been doing for me.
What does Wendler recommend doing after the 3 phases of the FB template ? (I’ve only got the original 5/3/1 book). I was thinking of just going back to deload percentages on the extra squat days.
Anyway man, keep killing it. Good to see another southern hemispherean doing well on 5/3/1.[/quote]
Hey mate, cheers for stopping by. Glad to hear I inadvertently helped you stumble into this program - that’s awesome. I’m also pleased to hear you are enjoying it; I genuinely find this program to be immensely rewarding and I look forward to every session.
You must have run it slightly differently to me, as we had the same starting squat maxes but I will be starting Phase 3 next Monday, and 145kg will be my 95% for the daily single. Did you just do the minimal 2 cycles per Phase, I assume?
Could you fill me in on your progress on the other big lifts, and what assistance you have run?
Ok after phase 3 we go into this wonderful thing called Phase 4 / Optional Insanity, which introduces box jumps, power cleans, mandatory hip flexor stretches, good mornings, and ridiculous amounts of chin ups…
If you do it, start a log so I can see how murderous it is =)
Just on the Australian thing, are you an NRL fan?
Cheers,
Jay
[quote]panzerfaust wrote:
[quote]Zhelezen wrote:
Hey Panzer,
Nice log you got going man. Your making some nice progress. I’ve also been doing 5/3/1 full body with squats every session. I actually found out about this through some posts of yours and this log, so thanks for that.
This week is my 5/3/1 week of the 3rd cycle. I’ve been hitting 95% 147.5kg x 1 every session, and on monday repped it for 3 for my 5/3/1 reps. In a similar situation as yours, as my 1RM was 140kg at the beginning of the year, and really aiming for 180kg by years end. Bit optimistic maybe, but we’ll see. I like what this program has been doing for me.
What does Wendler recommend doing after the 3 phases of the FB template ? (I’ve only got the original 5/3/1 book). I was thinking of just going back to deload percentages on the extra squat days.
Anyway man, keep killing it. Good to see another southern hemispherean doing well on 5/3/1.[/quote]
Hey mate, cheers for stopping by. Glad to hear I inadvertently helped you stumble into this program - that’s awesome. I’m also pleased to hear you are enjoying it; I genuinely find this program to be immensely rewarding and I look forward to every session.
You must have run it slightly differently to me, as we had the same starting squat maxes but I will be starting Phase 3 next Monday, and 145kg will be my 95% for the daily single. Did you just do the minimal 2 cycles per Phase, I assume?
Could you fill me in on your progress on the other big lifts, and what assistance you have run?
Ok after phase 3 we go into this wonderful thing called Phase 4 / Optional Insanity, which introduces box jumps, power cleans, mandatory hip flexor stretches, good mornings, and ridiculous amounts of chin ups…
If you do it, start a log so I can see how murderous it is =)
Just on the Australian thing, are you an NRL fan?
Cheers,
Jay[/quote]
Shit ay, I didn’t know each phase was meant to go for at least two cycles. I just did one cycle per phase. I also don’t deload every cycle, so it seems I’ve gone through it a bit quicker than you.
Progress on other lifts hasn’t been as good. I tweaked my back deadlifting a couple weeks before I started the 3 phases, so I’ve been pretty conservative on deads. I pull sumo as my back just doesn’t agree with conventional. 1RM on deads is a shameful 180kg. I’m hoping I can just concentrate on making my squat strong as fuck, and just hope my dead goes up a little with it.
Bench is moving along slooooowly. Yesterday was 5/3/1 day and I hit 132.5kg x 3. Not sure how much I’ve actually progressed on bench as I’ve hit these numbers before. I’m hoping I can just keep getting my reps without having to reset too soon. I think my bench needs more volume too, so I’ve started doing CG bench after my 5/3/1 bench sets. So on 5s day I’d do my 65, 75 and 85 for normal grip bench and then CG for something like 75%x5 and 65%xARAP.
I’m doing seated barbell press instead of Military press as I’ve got some tennis/golf elbow shit going on, and the bottom portion of the standing press just kills it. Got 87.5kg x 3 grinders on my 5/3/1 reps on Monday. This will be getting reset maybe after one more cycle so I can start hitting some higher reps again.
It breaks down like this:
Monday
5/3/1 Squats
5/3/1 Seated BB Press
Chins - 10 sets of 6 (try to add rep each set every cycle)
Lying Ez tricep extension - 3-4 x 10
Wednesday
Extra Squats
5/3/1 Bench
CG Bench - 2 sets
UH BB rows - 4 x 10
Friday
Extra squats
5/3/1 sumo deads
DB INC Bench - Work up to a couple of heavy sets
Chins - 3 x max reps, usually about 8-12. These are spread out through the session.
Sometimes a couple of sets on a machine row for upper back.
When I’ve got time I’ll hit a few sets of DB Hammer curls in any one of the sessions.
Main focus is SQUAT. Recently stuck this on my fridge for motivation. Good read.
I had a look at phase 4 man. That looks bloody crazy. I don’t think I’ll be running that, looks a bit too fancy for me lol. I think I’ll just stick to this template but go back to moderate poundages on the extra squats.
On the NRL thing, nah not really a fan. I’ll watch origin and maybe a game here and there, but that’s about it. The Footy Show is good for a laugh though. You a Warriors fan ?
[quote]Zhelezen wrote:
[quote]panzerfaust wrote:
[quote]Zhelezen wrote:
Hey Panzer,
Nice log you got going man. Your making some nice progress. I’ve also been doing 5/3/1 full body with squats every session. I actually found out about this through some posts of yours and this log, so thanks for that.
This week is my 5/3/1 week of the 3rd cycle. I’ve been hitting 95% 147.5kg x 1 every session, and on monday repped it for 3 for my 5/3/1 reps. In a similar situation as yours, as my 1RM was 140kg at the beginning of the year, and really aiming for 180kg by years end. Bit optimistic maybe, but we’ll see. I like what this program has been doing for me.
What does Wendler recommend doing after the 3 phases of the FB template ? (I’ve only got the original 5/3/1 book). I was thinking of just going back to deload percentages on the extra squat days.
Anyway man, keep killing it. Good to see another southern hemispherean doing well on 5/3/1.[/quote]
Hey mate, cheers for stopping by. Glad to hear I inadvertently helped you stumble into this program - that’s awesome. I’m also pleased to hear you are enjoying it; I genuinely find this program to be immensely rewarding and I look forward to every session.
You must have run it slightly differently to me, as we had the same starting squat maxes but I will be starting Phase 3 next Monday, and 145kg will be my 95% for the daily single. Did you just do the minimal 2 cycles per Phase, I assume?
Could you fill me in on your progress on the other big lifts, and what assistance you have run?
Ok after phase 3 we go into this wonderful thing called Phase 4 / Optional Insanity, which introduces box jumps, power cleans, mandatory hip flexor stretches, good mornings, and ridiculous amounts of chin ups…
If you do it, start a log so I can see how murderous it is =)
Just on the Australian thing, are you an NRL fan?
Cheers,
Jay[/quote]
Shit ay, I didn’t know each phase was meant to go for at least two cycles. I just did one cycle per phase. I also don’t deload every cycle, so it seems I’ve gone through it a bit quicker than you.
Progress on other lifts hasn’t been as good. I tweaked my back deadlifting a couple weeks before I started the 3 phases, so I’ve been pretty conservative on deads. I pull sumo as my back just doesn’t agree with conventional. 1RM on deads is a shameful 180kg. I’m hoping I can just concentrate on making my squat strong as fuck, and just hope my dead goes up a little with it.
Bench is moving along slooooowly. Yesterday was 5/3/1 day and I hit 132.5kg x 3. Not sure how much I’ve actually progressed on bench as I’ve hit these numbers before. I’m hoping I can just keep getting my reps without having to reset too soon. I think my bench needs more volume too, so I’ve started doing CG bench after my 5/3/1 bench sets. So on 5s day I’d do my 65, 75 and 85 for normal grip bench and then CG for something like 75%x5 and 65%xARAP.
I’m doing seated barbell press instead of Military press as I’ve got some tennis/golf elbow shit going on, and the bottom portion of the standing press just kills it. Got 87.5kg x 3 grinders on my 5/3/1 reps on Monday. This will be getting reset maybe after one more cycle so I can start hitting some higher reps again.
It breaks down like this:
Monday
5/3/1 Squats
5/3/1 Seated BB Press
Chins - 10 sets of 6 (try to add rep each set every cycle)
Lying Ez tricep extension - 3-4 x 10
Wednesday
Extra Squats
5/3/1 Bench
CG Bench - 2 sets
UH BB rows - 4 x 10
Friday
Extra squats
5/3/1 sumo deads
DB INC Bench - Work up to a couple of heavy sets
Chins - 3 x max reps, usually about 8-12. These are spread out through the session.
Sometimes a couple of sets on a machine row for upper back.
When I’ve got time I’ll hit a few sets of DB Hammer curls in any one of the sessions.
Main focus is SQUAT. Recently stuck this on my fridge for motivation. Good read.
I had a look at phase 4 man. That looks bloody crazy. I don’t think I’ll be running that, looks a bit too fancy for me lol. I think I’ll just stick to this template but go back to moderate poundages on the extra squats.
On the NRL thing, nah not really a fan. I’ll watch origin and maybe a game here and there, but that’s about it. The Footy Show is good for a laugh though. You a Warriors fan ?
[/quote]
I’m a huge Warriors fan yes; a fairly depressing affair lately but never mind.
Cheers for that link - definitely inspirational.
Yeah Jim Wendler says to do each Phase for a MINIMUM of 2 cycles each. I’ve done each Phase for three cycles so far, and I have 7 cycles remaining for Phase 3 and 4. I will possibly run Phase 3 for 4 cycles, or I may run both of them for 3 and spend the last month doing serious max testing. I don’t know yet.
I just figured 4 Phases x 3 cycles = a whole year where I don’t have to chop and change my programming!
Your upper body strength is impressive in relation to your leg strength. I’d kill for a 132.5kg single, let alone a triple! I see you do loads of pressing though. How heavy are you and what height? I’ve started gaining weight and doing dips recently and both my presses are increasing well… as I’d hope… as they are both shit currently haha.
If you are experiencing some stalling, why don’t you deload, reset your maxes, and start from Phase 1 or 2 again? Or something? I think this template is perfect for squat beginners like us, and you could easily run the first two or three phases for the rest of the year. I’m just being selfish here, as I want to see where our squats both end up after a full year of this template.
I reckon Phase 4 looks boss, but you probably need a good 6 - 8 cycles of the other Phases to prepare for it.
Cheers and good lifting!
Phase 2/Cycle 3/Week 4/Day 2
WEDNESDAY 27.06.2012
Chins
10,10,10
Squat DELOAD
5 x 60
3 x 75
5 x 90kg
Close Grip Bench DELOAD
5 x 37.5
5 x 47.5
5 x 57.5kg
Dumbbell Row
10 x 20
10 x 20
10 x 20kg
NOTES:
-I am now over the novelty of deload and feeling fairly bored haha. It’s ok… next week I can go back to complaining about how everything is too heavy.
[quote]panzerfaust wrote:
Yeah Jim Wendler says to do each Phase for a MINIMUM of 2 cycles each. I’ve done each Phase for three cycles so far, and I have 7 cycles remaining for Phase 3 and 4. I will possibly run Phase 3 for 4 cycles, or I may run both of them for 3 and spend the last month doing serious max testing. I don’t know yet.
I just figured 4 Phases x 3 cycles = a whole year where I don’t have to chop and change my programming![/quote]
That’s what I get for not buying the book lol. The way you’re running it makes more sense, much more time to get acclimated before hitting the next phase. Though running phase 3 for a few cycles would be killer.
I just finished phase 3 today. Going to deload next week, then hit phase 2 again for a few cycles. I like this squatting heavy 3 times a week. I never thought I could handle squatting 3 days a week. I don’t even get sore, whereas when I trained them once a week I’d be sore for days.
[quote]panzerfaust wrote:
Your upper body strength is impressive in relation to your leg strength. I’d kill for a 132.5kg single, let alone a triple! I see you do loads of pressing though. How heavy are you and what height? I’ve started gaining weight and doing dips recently and both my presses are increasing well… as I’d hope… as they are both shit currently haha.[/quote]
Impressive ? haha, more like embarrassing. It wasn’t too long ago that I could bench more than I could squat. For shame. I’m about 177cm and 94kg, not lean, but not a slob either.
I’m sure you’ve read good ole Jim says a sure fire way to increse the bench is to gain weight, so eat up my friend !
[quote]panzerfaust wrote:
If you are experiencing some stalling, why don’t you deload, reset your maxes, and start from Phase 1 or 2 again? Or something? I think this template is perfect for squat beginners like us, and you could easily run the first two or three phases for the rest of the year. I’m just being selfish here, as I want to see where our squats both end up after a full year of this template.
I reckon Phase 4 looks boss, but you probably need a good 6 - 8 cycles of the other Phases to prepare for it.
Cheers and good lifting![/quote]
Not selfish at all man, it’s good to have someone to compare with, we’re at about the same level, so it should be interesting indeed.
I think I will just run phase 2 for the rest of the year, and maybe chuck in another phase 3 somewhere along the way. I would really love to hit 170-180kg by years end. If I feel I’m going to fall short (and I’m injury free) I might be tempted to throw in a Smolov cycle to get me there !
Now I should stop hijacking your log and make one of my own.
Cheers man,
enjoy your deload
Right, must be “post my diet” time.
This has been consistent for the last 6-8 weeks.
0800
100g salmon
3 x whole eggs
1 cup spinach
1 cup oats in juice
1000
1 x pear
1 x mandarin
25g dark chocolate
1200
1/3 cup brown rice (pre cooking)
125g lean beef
50g raw mixed nuts (cashew, almond, brazil)
1 cup mixed veges
1400
1 x banana
1 x kiwifruit
1600
1/3 cup brown rice (pre cooking)
125g lean beef
50g raw mixed nuts (cashew, almond, brazil)
1 cup mixed veges
2000
300g grilled chicken breast
3 whole eggs
2 medium potatos
1 medium kumara
2 cups mixed veges
25g dark chocolate
…I haven’t worked out the details but it seems to have me gaining weight around 1lb per week. A bit of fat of course, as my pants have tightened in the waist. Still running 3 days per week 531 full body of course. No cardio lately…
Hmm might post this in the nutrition forum to see if anyone wants to pick it apart =)
Phase 3/Cycle 1/Week 1/Day 1
MONDAY 02-07-12
Chin Ups (varying grip)
10, 10, 10
Squat
5 x 100
5 x 130kg
1 x 150kg (PR) - see notes
Good Morning
10 x 62.5
10 x 62.5
10 x 62.5kg
Dips (these are supersetted with the Good Mornings)
10, 10, 10, 10, 10 - 50 total
Front Squat Hold
15s x 140kg
- a few more random chin ups.
NOTES
-Squats were meant to go: 5 x 100, 5 x 115, Max x 130. However… I was texting… yeah… and accidentally put 130 on instead of 115. I was like “fuck this 115 feels heavy”.
-So yeah, I decided to do a heavy single to make up fror it, and chose a 10kg PR of 150kg. It was easy, so I expect my 1RM is well over 160kg, which is cool. I will test again sometime anyway.
-Anyone notice anything wrong with my form? I seem to lean forward quite a lot, though it may just be the camera angle. I don’t have trouble straightening back up though.
-Dips felt easy.
-It was cool to start off with 3 x 10 chins.
-Great to be into Phase 3!!! Fuck yeah!!!
Yhea phase 3 motherfucker 
ps. congrats with the PR Panzer 
Thanks Florelius!
video:
[video]2405[/video]
Phase 3/Cycle 1/Week 1/Day 2
WEDNESDAY 04.07.2012
Chins (supinated, pronated, hammer)
10,10,10
Squat Full Body Training
3 x 115
3 x 130
1 x 145kg
Close Grip Bench 5/5/x
5 x 62.5
5 x 70
12 x 80kg (rep PR)
10 x 62.5kg (paused)
Dumbbell Row
10 x 25
10 x 30
15 x 40kg
Standing Ab Wheel Rollout
8
NOTES:
-Started off with a sore lower back but it faded during the workout.
-The squats felt easy.
-I was extremely happy with my bench. I need to check my log but I think that was a 3 rep PR. Sadly I fucked up the video so I missed that one lift haha.
-That’s the most rows I’ve got at 40kg also.
-All in all, a great session!
and a video (sans bench fuck it)
[video]2407[/video]
Great workout Panzer and congrats with the bench and row PR
[quote]florelius wrote:
Great workout Panzer and congrats with the bench and row PR :)[/quote]
Thanks, yeah I am really happy with how my back strength is going! Also the dips are helping my bench so much it’s not funny. I wish I’d started them in January
Bodyweight is 92kgs. I feel much like I have just gained back the weight I lost while low-carbing. But I definitely feel “fuller” around the chest and shoulders, and people have commented that my shirts are tightening in that area.
i’ll watch my weight closely, and hopefully experience some increases in the next 4 weeks.
Are you bulking?