Cycle 4 Week 3 OH
OH Press
20kg x 8
45kg x 5
52.5kg x 3
57.5kg x 5 PR
Oly shoes seem to help here. Pretty smooth reps.
Decline DB Press
20kg x 8
28kg x 32RP
V-grip Pulldown
“50” x 8
“65” x 8
“90” x 16RP
Will keep this weight for the next time, since getting into position is awkward.
CS Machine Row
50kg x 5
75kg x 9
70kg x 12
Dips
bw x 5
+25kg x 17RP
Nice workout again. Pressing felt solid and I’m liking the way assistance work is set up (as well as the higher calories).
sup buddy
[quote]spar4tee wrote:
sup buddy[/quote]
I will rape you if I get the chance!
[quote]samoth2 wrote:
[quote]spar4tee wrote:
sup buddy[/quote]
I will rape you if I get the chance![/quote]
[quote]spar4tee wrote:
[quote]samoth2 wrote:
[quote]spar4tee wrote:
sup buddy[/quote]
I will rape you if I get the chance![/quote]
[/quote]
[quote]samoth2 wrote:
[quote]spar4tee wrote:
[quote]samoth2 wrote:
[quote]spar4tee wrote:
sup buddy[/quote]
I will rape you if I get the chance![/quote]
[/quote]
[/quote]
RLC
[quote]spar4tee wrote:
[quote]samoth2 wrote:
[quote]spar4tee wrote:
[quote]samoth2 wrote:
[quote]spar4tee wrote:
sup buddy[/quote]
I will rape you if I get the chance![/quote]
[/quote]
[/quote]
RLC[/quote]
[quote]spar4tee wrote:
[quote]spar4tee wrote:
[quote]samoth2 wrote:
[quote]spar4tee wrote:
[quote]samoth2 wrote:
[quote]spar4tee wrote:
sup buddy[/quote]
I will rape you if I get the chance![/quote]
[/quote]
[/quote]
RLC[/quote]
[/quote]
What the hell is RLC?
[quote]samoth2 wrote:
[quote]spar4tee wrote:
[quote]spar4tee wrote:
[quote]samoth2 wrote:
[quote]spar4tee wrote:
[quote]samoth2 wrote:
[quote]spar4tee wrote:
sup buddy[/quote]
I will rape you if I get the chance![/quote]
[/quote]
[/quote]
RLC[/quote]
[/quote]
What the hell is RLC?[/quote]
real life chuckle … just made it up
[quote]spar4tee wrote:
[quote]samoth2 wrote:
[quote]spar4tee wrote:
[quote]spar4tee wrote:
[quote]samoth2 wrote:
[quote]spar4tee wrote:
[quote]samoth2 wrote:
[quote]spar4tee wrote:
sup buddy[/quote]
I will rape you if I get the chance![/quote]
[/quote]
[/quote]
RLC[/quote]
[/quote]
What the hell is RLC?[/quote]
real life chuckle … just made it up[/quote]
No wonder I didn’t get it then.
Cycle 4 Week 3 DL
Deadlift
60kg x 5
100kg x 5
135kg x 5
155kg x 3
172.5kg x 1
185kg x 1
195kg x 1 PR
Felt quite easy actually. 200kg next cycle won’t be any problem.
Hammer Curl
8kg x 8
14kg x 8
22kg x 20 PR
Surprisingly easy.
Horizontal Leg Press (slow neg, no lockout)
“110” x 10
“160” x 20 PR
Surprisingly easy again.
Side Bends
36kg x 6
100lbs x 9
85lbs x 12
First time ever doing these. Felt pretty good but I think I’ll add straps in the future.
Great workout. My deadlift is really starting to come along nicely.
I see lots of PRs. Good work.
Jake - Thank you
I haven’t been able to workout today since I had to go home for my dad’s birthday. That fine though since my pecs have been really sore from the decline DB press. I’ll slay the workout Monday.
Since the side bends were the first direct oblique work ever they’ve also been crazy sore.
Cycle 4 Week 3 Bench
I think it was a good idea not to cram in a workout Saturday. Today went well.
Bench
40kg x 8
40kg x 5
57.5kg x 5
77.5kg x 5
87.5kg x 3
97.5kg x 4 PR
Throat Press
60lbs x 10
90lbs x 29RP
I was doing these the wrong way around before it seems. Fixed now.
WG Pull-Ups
bw x 8
2 x bw x 5
Lol. The last set was medium grip.
DB Row
110lbs x 9
95lbs x 12
The first set didn’t feel pretty at all. I’ll probably film a set next time to see how bad it is.
Lateral Raise
15kg x 9
12kg x 12
Nice day. Technically I hit a PR in every lift but I think I’ll only note PR’s on the big lifts in the future.
It’s all about noting PRs on all lifts 
Always good to get a bench PR though, they are way too infrequent in my world.
[quote]jake_j_m wrote:
It’s all about noting PRs on all lifts
Always good to get a bench PR though, they are way too infrequent in my world. [/quote]
And sequence PRs, volume PRs etc amirite?
Benching for reps seems to be coming along fine atm. That’s needed since you’re passing me on squats and you’re way ahead of me on deads.
[quote]samoth2 wrote:
And sequence PRs, volume PRs etc amirite?
Benching for reps seems to be coming along fine atm. That’s needed since you’re passing me on squats and you’re way ahead of me on deads. [/quote]
Yep, you know it. Coan will hopefully keep my bench heading up but I’m not sure about passing you on the squats- depends what my next move is! Fun to compete though haha.
[quote]jake_j_m wrote:
[quote]samoth2 wrote:
And sequence PRs, volume PRs etc amirite?
Benching for reps seems to be coming along fine atm. That’s needed since you’re passing me on squats and you’re way ahead of me on deads. [/quote]
Yep, you know it. Coan will hopefully keep my bench heading up but I’m not sure about passing you on the squats- depends what my next move is! Fun to compete though haha. [/quote]
Well I’ve only hit 180kg once and that was months ago. Unfortunately squat hasn’t felt like it’s getting stronger. We’ll see next cycle.
[quote]samoth2 wrote:
[quote]jake_j_m wrote:
[quote]samoth2 wrote:
And sequence PRs, volume PRs etc amirite?
Benching for reps seems to be coming along fine atm. That’s needed since you’re passing me on squats and you’re way ahead of me on deads. [/quote]
Yep, you know it. Coan will hopefully keep my bench heading up but I’m not sure about passing you on the squats- depends what my next move is! Fun to compete though haha. [/quote]
Well I’ve only hit 180kg once and that was months ago. Unfortunately squat hasn’t felt like it’s getting stronger. We’ll see next cycle.
[/quote]
I though you got just over 400lb in a meet? I’m probably getting confused or the video looked like a meet because you had spotters? I’m tempted to try and run through smolov intense cycle and go for at least another 10kg on the squat in a month but I wouldn’t be able to start that for over 2 weeks.
Edit: Checked out first page of your log. Looks like we have identical squats then. Game on bro.
Jake - Now I feel bad for not having a 400+ squat lol.
Cycle 4 Week 4 Squat
Offset DB Curl
8kg x 8
12kg x 8
18kg x 10
Think I’ll change these for preachers, since these get pretty hammer curlish.
Squat
20kg x 5
50kg x 5
70kg x 5
87.5kg x 5
105kg x 5
Xtreeeeme! Annoyingly these felt heavy on my back, squatting was no problem obviously.
Leg Curl
“25” x 8
“37.5” x 10
Front Squat Hold
100kg x 15s
150kg x 10s
180kg x 10s
200kg x 10s
I found out that breathing mid set is a pretty bad idea.
Back Squat Hold
200kg x 10s
230kg x 10s
250kg x 10s
Leg Press Calf Raise
“100” x 10
“130” x 10
“150” x 11
“170” x 9
No stretch or slow negative today.