Monday Dec. 10
Squat
45x5
95x5
135x5
185x5
225x1
245x1
225x5,5
Pause Squats
175x5,5
Toe to bars (very strict)
3,3
Lunge/Jump rope superset
5 rounds
Notes: Squat felt light, but not quite in the groove. Still better than last cycle. And my right hip flexor kind of feels funny. Good day.
Tuesday Dec. 11
Bench
45x10,10
95x5,5
135x20,10,8 (90s rest)
DB incline
35x10,45x8,25x10
DB Flat
25x10,35x10,45x10
BB rows
135x5x10
Shrugs
225x3x15
BB curls
45x15,15,15
EZ reverse curls
30x10,10,10
Notes: Wow super high reps are hard, but very fun. Got a great pump, and my pressing sucked after. Everything felt nice as well, except for the fact that I had a cold.
Thursday Dec. 13
Seated Leg ext.
30x15
40x15
50x15
Paused FS
45x3
95x3
135x3
165x3
185x3,3
BSS
BW,25,35,45x5(per leg)
a1)BW back xt 3/6/9
a2)Hanging knee raise 3/6/9
a3)25lb (per hand) DB RDL 3/6/9
Notes: Front squats I really paused at the bottom, and tried to get a sense of how tight I should really be. Felt nice. Other than that though, for some reason I’m starting to get bored of my lower body accessory day. Might try something different next cycle.
Friday Dec. 14
Paused Military
45x5,5
75x5
95x10,4(50%)
Fat bar pull ups
BWx10,10,5 (50%)
CSR
1px5x10
NG rows
70x3x10
Biceps
Notes: Just gonna make my Fridays a overhead, back and bis day. It’ll be awesome. And for biceps, I can’t seem to get them consistently pumped at all, except for what I do on Tuesdays, and supinated dumbell curls. So for the rest of this cycle at least, Friday bis will just look like DB curls 25lbx3x10, then Hammer curls 3x10. No stupid shit. And I can’t believe I’m thinking so much about biceps.
Monday Dec.17
Squat
45xx5,5,5
95x5
135x5
185x5
225x1
255x1
235x5,5
Pause squats
190x5,5
Jogx1-2minutes or so lol
Ab wheel
3 reps long distance, 6 reps short
Notes: Sad day 
Squat form was horrendous today: lots of leaning forward and general ugliness. Might be because I’m still sick, but I doubt it. Just gotta keep practicing it. Although after this cycle I might change things up, and keep my squats lighter, and really work on getting stronger all over while nailing technique.
Tuesday Dec.18
Bench
45x10,10
95x5
135x5
165x3
185x5 WTF?
Dips
BWx10
25x10
45x17,7(50%)
25x10
Pushups
3x12
Back Work
Notes: Today was the worst day in a long time. First, 185 felt ridiculously heavy; seriously I got 9 reps 2 weeks prior and today only 5? I thought of a few reasons why that happened: a) I’m still kind of sick b) Haven’t been eating enough c) Since I had a great session before, now I have to have a few shitty ones. So I’m thinking a mix of b) and c). Been reading LRB, and one thing Paul really drives home is that most of your sessions should be 80% meaning above average sessions: not crappy, not great, but enough to provide a training stimulus. I think that from now on, I’ll have six weeks of solid 80% sessions, and on the seventh, I’ll test my progress. Sounds good in theory, now let’s see how it works in real life.
Thursday Dec.20
Paused Squat
45x5
95x5
135x5
165x5
195x5,5
RDL
135x3x10
Notes: Another horrible day. I need to take a long look at my training and figure out what’s going on. I had absolutely no motivation to speak of today, and the squats were much much harder than they should have been. Must be all the bad karma I’ve accumulated.
So after some thinking, I’ve decided that I haven’t been eating enough. I don’t know when it happened, but today my BW was 160. I’m looking a bit leaner as well. That’s probably why I have no energy in the gym.
So from today, I am adding half a PB and Nutella sandwich to my diet, every day. That should equal around 500 cals, and I’ll evaluate after 4 weeks.
http://531year.blogspot.ca/ Just gonna leave this here as motivation to myself. My sights are set on a 365 squat and 315 bench, so how the fuck am I gonna get that at 160lbs??! Grrrrr.
Friday Dec.21
Paused DBMP
25x10
35x10
45x10,4 (50%)
Pullups
BWx10,10,5(50%)
DB rows
65x3x10
More back stuff
Biceps
Notes: And just like that, motivation is back. Really show how much of this shit is mental. Anyway, today my elbow was killing me, so I’m not terribly unhappy about the DB MP. THe pullups did feel alot weaker though, even though I got my reps in. Everything else was pretty uneventful.
Sunday Dec. 23
Squat
45x5
95x5
135x5
185x5
225x1
245x1
265x1
245x3,3
Pause Squats
205x5,5
Ab work
Lunge/Jump Rope 5 rounds
Notes: Squats felt off again. Single at 265 was slow. Made me mad.
Monday Dec.24
Bench
45x10
95x5
135x5
155x3
175x7
Dips
BWx10
25x10
45x17,8
25x10
BWx7
Random back and bi work
Notes: Fuck bench press.
Thursday Dec.27
Front squat
45x5
95x5
135x6x5 reps
135x6x5 reps (Back Squat)
Leg press
Few sets of 15
Dan Trink RDL
45x6
95x6
135x6
185x6
135x6
Back xt
BWx3x20
Abs
Notes: Great day today. Really wanted to work my quads, and mission accomplished. The RDL’s felt nice as well.
Friday Dec.28
MP
45x5
75x5
95x10,4(50%)
NG chins
BWx3,3
25x3,3
45x3,3
70x3
45x3,3
T bar row machine
45lbx5x10
Biceps
Notes: Kinda sad that I didn’t set a PR on military, but for what it’s worth it felt stronger. Other than that, great workout and pump.
Monday Dec.31
Squat
45x5,5,5
95x5
135x5
185x5
225x1
245x1
265x1
275x1
245x5,5
Pause Squats
205x5,5
Toes to bars
5,5,5
Notes: Wow what a poopy day. Got all my reps, but felt like shit. First set of 245 wasn’t too bad, but the second set I had doubts whether I would get all 5, and I only did because I had to good morning the weight up. The single at 275 also felt real slow, and I got stuck halfway up. Gonna lower my weights, and focus on nailing form next cycle.
Hey man, how long have you been training?
Keep at it brah, I have faith in you
Also, what country are you in?
Thanks homie. been lifting( I wouldn’t say training since it was pretty haphazard) since like 4 years ago lol. Kinda makes me sad, but whateva. Been seriously training for like a year now. And I hail from Canada, land of igloos, maple syrup, and caribou.
So an update is in order. I decided to cut my training cycle short, since I didn’t feel that these last weeks would be useful in building strength. This past week has just been a deload, but before that (on my Jan 3 and 4 workouts) I hit a 285x2 squat. I know I could have done 3 if I had waited another 2 weeks, so I’m fine with that.
For bench I tried 225, and that felt insanely heavy, but once again, I know I can do more. For my next cycle, I will be starting the Cube method: with my training maxes (supposed to be 95% of actual max) set as 285/225/365. Goals after this cycle will be: 295x3 squat, 225x3 bench, 365x5 deadlift, and 135x1 military. I will also be increasing my cals, and am expecting big things this cycle. So without further ado:
Monday Jan 14
Cube w1d1
RE squat
Squat
45x8,8
95x8
135x8
175x8
205x8
Pause Squat
165x3x5 reps
Hack Squat
No weight (lol) x10
50lb (lol again) x2x10
Ab pulldown
60,70,80,90,70 x 15
Notes: Great workout today. Everything felt nice and awesome, but that’s probably because it’s baby weight. Regardless, felt like I put in some good work today. Looking over some Cube logs, my workout seems pretty paltry in volume, so I’ll probably ramp that up over cycle. And the leg raises must have given me some awesome MMC with my abs, because the pulldowns really tore them up, whereas before they pretty much did nothing for me.