W3D1
squats, squats and more squats. 7x5 with 130kg, 3x5 bench 1 TM max, only did 2 with 110, then did two jokers with the slingshot. 5x5 weighted chin ups, 50 ab wheel and 100 tricep rope pushdown.
Felt pretty shitty today after a big weekend, hence using the slingshot with benching. Was happy to make all the squats too.
W3D2
7x3 Deadlifts with 125…feeling super light now, flying off the floor and all deadstop. Military press 3x5 TM max, 70kg for 4 reps which is a PR too…bit of a push through the legs on the last rep but hell, I’m counting it. Bicep Curls with a football type bar, 5x10 quite strict gave me an amazing pump, then I did 3x12 back extensions, some calf work and also 100 face pulls. Felt much better this session.
I’ve been eating better the last few days too, about 3200 ‘clean’ calories, as opposed to the relaxed diet I’d been doing. I feel a lot better for it, and I’m taking in about 250g of protein now too, as opposed to 180g.
See how long I can keep it up I guess haha
W3D3
Squats 3x5,3,1 1TM (172.5) which I squatted for 5 today. Started my stance too wide so the first two reps weren’t as smooth as I would have liked. 7x5 pause bench with 82.5, now that I’m getting more used to heels up benching with legs close to the bench I feel so much stronger off my chest.
Weighted chins, Ab wheel, calf raises and 100 Tricep Pushdown
W4D1
3x3,3,1 deadlifts then jokers up to 1x190 (all time PR. Feel like I had more too). 7x5 military Press, bicep curls, back extensions and face pulls.
Feel like I’m starting to bust through the plateau that I felt I was at 10 weeks ago.
W4D2
7x5 Squats with 130kg, felt heavier than usual today but I didn’t warm up properly it. 3x5/3/1 TM with bench and got 5 with 110kg. Then did 5x5 weighted chins, 50 ab wheel and 100 tricep extension. Excited for the Joker sets after next week’s de-load
W4D3
7x3 Deadlifts with 125kg…this is feeling so, so light now and has really helped with my confidence of getting locked into a strong starting position. 3x5/3/1 TM 70kg for 6 reps which is an all time PR by two reps. Then some bicep curl action, bodyweight back extensions and 100 face pulls as per usual.
These last two weeks have been awesome for me, i’ve hit rep records on all major lifts and also set a new 1RM for deadlifts too.
Super excited for Beyond 1.3 and a little bummed that I have to DeLoad next week as I really want to keep the ball rolling
W5D1
supposed to be first deload day but I was feeling ‘on’ for some reason, so I did the first workout of 1.3
Squats, worked a few ramp up sets, hit a single at 177.5kg, a single at 185kg and a double at 192.5kg which was wicked, then dropped to 125kg for 5x5. Bench was 8x3 with 90kg with flew up nicely, which i super setted with chin ups. pretty sure I did 100 chins but I wasn’t paying heaps of attention to it. Finished with some tricep rope stuff and some side bends.
Loving the jokers and the 8x3 stuff…might just skip deload altogether this time around
scratch that. Not skipping De-Load.
Jim knows better than I do.
Double scratch. My body is feeling great and I’m motivated this week, so I did skip the deload.
W1D2
Deadlifts, TMx3 (172.5), then 180x3 and 185x2, dropped down to 120x5x5. Bench was 90x3x8. accessory work was easy curls, back extensions and facepulls