Cycle 5 Week 3
Wed Squat
warmup
45kg x 7
55 x 5
61 x 3
67 x 7 *PR
BBB Squats 45kg 5x10 (jelly legs)
Leg curls 16.5kg 5x10
Then a brisk walk with the missus
[quote]raven78 wrote:
Cycle 5 Week 3
Tues OHP
25kg x 5 warmup
36 x 5
40 x 3
45 x 8 *PR
25 x 5 warm down
pull ups 8 8 7 7
chin ups 6 6 8
(50 total) - happy with this, feeling stronger, and upping my pulls to that 50 mark.
dips 5x10[/quote]
Congratz! You’re gonna catch me soon on the upper lifts 
Cycle 5 Week 3
Fri Bench
warmup
45kg x 5
54 x 5
62 x 3
69 x 7 *PR (just above my bodyweight - yeah!)
45kg x 5
One Arm Rows 25kg DB 3x8
@AP, slow and steady here still.
Massage and Chiro last night, nice way to start the deload this week.
Feels weird to write, but I’ve been looking forward to the deload to be honest, after a full on last week.
Last week PR’s set included:
Benched above my BW
Squatted my BW
Refreshing my longer term strength goals now to include:
Squat 120kg (50kg to go) 70% increase rqd
Bench 80kg (11kg to go) 15% increase rqd
DL 120kg (58kg to go) 90% increase rqd
OHP 60kg (15kg to go) 33% increase rqd
BW around 68kg, hoping this will increase slightly…
Cycle 5 Week 4 Deload
Tues OHP
warmup
20kg x 5
25 x 5
30 x 5
ab wheel 3 x 10
pull aparts 3 x 20
warmdown walk with the missus
Lifts are all looking solid, especially the bench and ohp. Slow and steady wins the day!
Thanks PP, need to jump on the scales again soon, plus take some key measurements (which I have yet to do). Really should have done that in cycle 1.
…
Cycle 5 Week 4 deload
Wed DL
warmup
25kg x 5
30 x 5
35 x 5
Good mornings 25kg BB 3 x 10
Hanging Leg Raises 3 x 10
Long brisk walk at lunch (40mins ish) earlier today too.
Thurs - Pilates
…
Cycle 5 Week 4 deload
Fri Bench & Squats
warmup
40, 50, 60% x5 standard for the main moves
Cycle 6 Week 1
(adding 2.5kg to 90% 1RM)
Mon OHP
25kg x 5 warmup
33 x 5
38 x 5
43 x 9
25 x 5 warm down
pull ups 7,7,6,7,5 (32)
chin ups 5,5,5,6 (21)
(53 total)
dips 5x10
neck 3x12 w/ 2.5kg plate
core/carries
one arm 10kg x 30sec each arm
one arm overhead 10kg x 30sec each arm
one arm 20kg x 30sec each arm
Cycle 6 Week 1
Quick main lift session only, after late getting home
Tues DL
warmup
25kg x 5
45 x 5
51 x 5
59 x 9
25 x 7 warm down
2 x 20 pull aparts
Cycle 6 Week 1
Wed Bench
warmup
45kg x 5
50 x 5
56 x 5
64 x 9
45 x 5
One Arm Rows 25kg DB 4x10
DB Press 10kg DB 5x10
Planks Front, Each Side, 2x each 30sec (6 total)
Reverse crunches 4 x 15
Cycle 6 Week 1
Thurs Squat
warmup
45kg x 5
50 x 5
56 x 5
64 x 7
45 x 5 warmdown
Cycle 6 Week 2
Mon OHP
25kg x 5 warmup
35 x 3
40 x 3
45 x 6 (was not feeling it early)
25 x 5 warm down
pull ups 6,7,6,6,6,6,6,6,5 (54 total)
dips 10,10,10(6kg on lap),10(15kg),10(15kg)
fireman carries
40kg 70,70,63 sec (feeling it now! awesome pump)
planks 3x each side (30s) and front (45s)
Cycle 6 Week 2
Tues DL
warmup
25kg x 10
40 x 5
50 x 3
56 x 3
63 x 8 (felt easy as, keeping a few in the tank too) *PR
40 x 5
Hanging Leg Raises 5 x 15 (feel the burn!)
Good mornings
20kg BB 5 x 10
Brisk 2km walk with the missus
…
Hammies are feeling it this morning despite plenty of foam rolling and morning stretches.
Enjoying DL’s more and more.
Keen to up the DL’s even more than the std 5kg increase next cycle … but I wont. Patience grasshopper…
Hey raven78, keep it up! I will be following. I like your choice for assistance lifts. As you say, consistency trumps all. When I started out, I just quit when I made some visible progress, then relapsed into nothingness before waking up and coming back.
You’ve got quite a nice OHP, I suck so much at those. Ha ha.
Thanks EoaC!
…
Some log catchups while at home on Easter holidays:
Cycle 6 Week 2
Wed Bench
warmup
25kg x 10
45 x 6
53 x 3
61 x 3
68 x 7
53 x 5
DB bench press 15kg DB 5x10
One Arm Rows 22.5kg DB 5x10
Reverse crunches 5x20
Some pics of the man cave setup, rearranged the shed slightly which opens up more space.
Still have to put the weight station together…
[photo]39969[/photo]
Made 500mm high box for box jumps.
[photo]39970[/photo]
Cycle 5 Week 2
Sat Squat
warmup
box jumps 3 x 10
25x10
45kg x 5
53 x 3
61 x 3
68 x 5 (feeling less than 100% today)
BBB Squats 45kg 4x10
Leg curls 18kg 5x10
[quote]raven78 wrote:
Made 500mm high box for box jumps.
[photo]39970[/photo]
Cycle 5 Week 2
Sat Squat
warmup
box jumps 3 x 10
25x10
45kg x 5
53 x 3
61 x 3
68 x 5 (feeling less than 100% today)
BBB Squats 45kg 4x10
Leg curls 18kg 5x10 [/quote]
Loved the box! I want one too
Been slack filling in logs here. Rest day today and some quality home brewed beers.
Been hitting PR’s this week in OHP and DL. Booya!
Bench tomorrow. Then squats Sat.
Must eat more.