Cycle 3 Day 3
Bench press
65kg x 5
72.5kg x 5
85kg x 5
OHP
35kg x 10 x 5
Superset with pull-ups
BW + 5kg x 10 x 5
Barbell curl
Pushdown
Face pulls
OHP 5’s day
Nothing special as you were
Cycle 3 Day 5
Sumo deadlift
132.5kg x 3
152.5kg x 3
170kg x 3
Squats
5 x 10
Hanging leg raise
BW x 10 x 3
Cycle 3 Day 5
Bench press
70kg x 3
80kg x 3
90kg x 3
OHP
35kg x 10 x 5
Superset with pull-ups
BW x 10 x 5
Giant set
Tris bi’s and rear delts
1 Like
Cycle 3 Day 7
Squats
80kg x 3
92.5kg x 3
102.5kg x 3
Sumo deadlift
100kg x 10 x 5
Hanging leg raise
BW x 10 x 3
2 Likes
Cycle 3 Day 8
OHP
42.5kg x 5
47.5 x 3
52.5kg x 3
Bench press
60kg x 10 x 5
Superset with dumbbell rows
32kg x 10 x 5
Giant set of tris bi’s and rear delts
2 Likes
Cycle 3 Day 9
Sumo deadlift
142.5kg x 5
162.5kg x 3
182.5kg x 1
Squats
70kg x 10 x 5
Hanging leg raise
BW x 10 x 3
1 Like
Cycle 3 Day 10
Bench press
75kg x 5
85kg x 3
95kg x 1
OHP
37.5kg x 10 x 5
Superset with pull-ups
BW x 10 x 5
1 Like
Cycle 3 Day 11
Squat
82.5kg x 5
102.5kg x 3
110kg x 1
Sumo deadlift
100kg x 10 x 5
Hanging leg raise
BW x 10 x 3
Cycle 3 Day 12
OHP
45kg x 5
52.5kg x 3
55kg x 1
Bench press
60kg x 10 x 5
Superset with dumbbell rows
32kg x 10 x 5
Giant set of
Tri’s Bi’s and rear delts
Done
Finished the 3 month challenge, I enjoyed the volume without hitting PR sets! Was fun and would definitely run it again if size was the goal for me!
I took a deload week with the plan to test 1 rep maxes in anticipation of chasing some long term goals!
Anyway went rock climbing and completely peeled two fingers on my right hand so haven’t been int he gym for 10 days now!
No point going back too early and just have it happen again!
They have healed up alright, not going to deadlift for another week but will be back squatting, benching and pressing in a few days!
The longer term goals I have set myself are as follows:
500lb (227.5kg) deadlift
385lbs (175kg) squat
To achieve this I plan on doing a 3 day week program (any recommendations helpful) with the squats and deadlifts plus accessories on there own day with the pressing movements on the same day plus accessories!
So my finger took a lot longer to heal than I first thought and I have since only trained a handful of times!
Hit:
100kg (220lbs) bench press x2
135kg (300lbs) squat x3
200kg (440lbs) deadlift X1
Deadlift was strong and a beltless PR
Going to test with belt after a few weeks of introducing a belt!
1 Like
Bench press:
80kg x 6 x 3
Seated shoulder press
16kg x 12 x 3
Bi’s and Tri’s superset x12x3
Training sessions have been consistent just no time to log:
Squat sessions have been:
105kg x 6 x 3
Leg press 25 rep sets
Hamstring curls 3 x 8-12
Hanging leg raises
Deadlift sessions have been:
180kg x 6 x 3
Front squats 60kg x 12 x 3
Hip thrusts 60kg x 15 x 4
Bench sessions
80kg x 6 x 1
80kg x 8 x 2
Shoulder press x 12 x 3
Pull-ups
Dumbbell row
Rear delt flys
Tri’s and Bi’s