[excuses go here, no-one’s interested now are they?]
(all weights in kg)
training maxes for first cycle
5/3/1 lifts:
bench = 60
deadlift = 102
shoulder press - 48
squat - 81
power clean - 50
SST assitance:
incline bench - 47.5
CGBP - 50
Front squat - 52.5
GM - 55
Tuesday 5/2 - Cycle 1 Week 1 Bench
Bench Press 5/3/1
Warm ups:
20x5
25x5
30x5
35x5
work sets
40x5
45x5
52.5x11 - estimated max 72.5
Incline Bench SST
22.5x10
27.5x10
32.5x10
Assistance:
DB Row (all per arm)
12x10
16x10
20x10
20x10
20x10
Facepulls (standing)
7.9x15
10.2x15
12.5x15
12.5x15
12.5x15
Conditioning
Treadmill intervals
4 x 30sec x 5mph x 15%incline
Wed - 6/2 - Cycle 1 Week 1 Squat
Squat 5/3/1
warm ups:
20 x 5
32.5 x 5
40 x 5
47.5 x 5
Work sets:
52.5 x 5
60 x 5
70 x 10 - estimated max 92.5
GM SST
27.5 x 10
35 x 10
37.5 x 10
Assistance:
Lat pull down (chin up grip)
32 x 10
39 x 10
45 x 10
45 x 10
45 x 10
Sit ups
BW x 15
BW x 15
BW x 15
BW x 15
BW x 15
Conditioning - Treadmill intervals
6 x 30sec x 5mph x 15%incline
Fri 8/2 - Cycle 1 Week 1 OHP
OHP 5/3/1
warm ups:
20 x 5
25 x 5
27.5 x 5
work sets:
30 x 5
35 x 5
40 x 11 - estimated max: 55
CGBP SST
25 x 10
30 x 10
35 x 10
Assistance:
DB Row (all per arm)
10 x 10
16 x 10
20 x 10
20 x 10
20 x 10
Front raise/side raise/rear raise mega-set
6s x 10/10/10
6s x 10/10/10
Conditioning - Treadmill Intervals
7 x 30sec x 5mph x 15%incline
Mon 11/2 - Cycle 1 Week 1 Deadlift
Power Clean 5/3/1 (prescribed reps only)
warm ups:
20 x 5
25 x 5
30 x 5
work sets:
32.5 x 5
37.5 x 5
42.5 x 5
Deadlift 5/3/1
warm ups:
40 x 5
50 x 5
60 x 5
work sets:
65 x 5
77.5 x 5
87.5 x 10 - estimated max 115
All sets were double overhand
Front Squat SST
25 x 10
30 x 10
35 x 10 - had to switch to cross arm grip because of elbow pain
Assistance:
DB Hammer Curls:
6s x 15
6s x 15
10s x 10
10s x 10
6s x 15
Conditioning - Treadmill intervals
8 x 30sec x 5mph x 15%incline
Tues 12/2 - Cycle 1 Week 2 Bench
Bench Press 5/3/1
warm ups:
20 x 5
25 x 5
30 x 5
35 x 5
work sets:
42.5 x 3
47.5 x 3
55 x 10 - estimated max 73.35 (+0.88%)
No space free to do Incline bench SST, need to get to the gym earlier
Assistance:
Lat pull down (chin up grip)
32 x 10
39 x 10
45 x 10
45 x 10
45 x 10
Facepulls (standing)
7.9 x 15
10.2 x 15
12.5 x 15
12.5 x 15
12.5 x 15
more weight next time
Conditioning - Treadmill intervals
9 x 30sec x 5mph x 15%incline
Thurs 14/2 - Cycle 1 Week 2 - Squat
Squat 5/3/1
warm ups:
20 x 5
32.5 x 5
40 x 5
47.5 x 5
work sets:
57.5 x 3
65 x 3
72.5 x 10 estimated max 96.7 (+3.5%)
GM SST
32.5 x 8
37.5 x 8
42.5 x 6
Assistance:
(not worth logging. I took a turn for the worse after the squatting, which felt awesome, felt sick and threw up in the back of my mouth a few times so called it early. I’ll do some conditioning on Saturday to make up for it. Overhead press tomorrow)