Also keep a log on another site, but thought I read a lot of stuff on here so decided to register and starting a log seemed like the next step.
Have just completed the 3rd week of the 1st wave.
For the first wave my assistance is going to focus on my upper back.
Sunday
Squat
Chins
Good Mornings
Monday
Bench
Dips
Barbell Row
Wednesday
Deadlift
Chins
BB Shrugs
Thursday
Military Press
Kroc Rows
Single Arm DB Push Press
My starting 1RM’s are (all numbers will be based on 90% of the following)
Squat: 215kg/473lbs (tested max)
Bench: 122.5kg/269.5lbs (estimated off current 5RM)
Deadlift: 195kg/429lbs (hit 190 about 6 weeks ago, estimated off current 5RM)
Military Press: 77.5kg/170.5lbs (tested max)
Currently weighing in at a little over 260lbs, will be looking to cut some weight as well.
Wave 1 - Week 1 - Squat
Squat
1x5 77.5kg
1x5 95kg
1x3 115kg
1x5 125kg
1x5 145kg
1x7 162.5kg
Estimated 1RM = 200.04kg
Wasn’t feeling very strong today at all. Would have liked 10 reps for the final set but the weight felt very heavy and the last one was a real grind.
Using the formula from the ebook this gives me an estimated 1RM of 200.04kg. Although only an estimate I will be looking to better this estimate every week.
Pull Ups
2x2 BW
4x1 BW
Same old story, don’t do them for a while along with a ****ty diet and the numbers plummet.
Good Mornings
5x10 60kg
My back was fried, these weren’t fun at all.
Wave 1 - Week 1 - Bench
Bench
1x5 45kg
1x5 55kg
1x5 65kg
1x5 72.5kg
1x5 82.5kg
1x14 92.5kg/203.5lbs
Estimated 1RM = 135.2kg/297.4lbs
Exceeded all expectations today. I thought 10 was a possibility but 14 never entered my head. I might have had 15 but it would have been a very hard rep and I think it is better to finish 1 rep to soon than fail.
Dips
2x8 BW
1x6 BW
2x5 BW
3x6 BW
50 total reps.
The eventual goal is to do 100 total reps and then add weight starting from 50 and working back up. Will add some reps each week depending on how I feel.
BB Row
5x10 60kg
Harder than I expected. Used a fat bar which might have had some effect, my forearms were tight after this. No idea what kind of progression I am going to do.
Two sessions in and I’ve caught the bug. Hitting PRs every session is going to be lots of fun. Deadlifts on Wednesday.
Wave 1 - Week 1 - Deadlift
Deadlift
1x5 70kg
1x5 87.5kg
1x5 105kg
1x5 112.5kg
1x5 130kg
1x8 147.5kg/324.5lbs
Estimated 1RM = 186.44kg/410.17lbs
Need to start using chalk and doing some grip work. Weight didn’t feel heavy and I definitely had more in the tank. Just couldn’t hold it.
Shrugs
4x10 100kg
1x8 100kg
Same story, grip failed me. Didn’t feel this at all in my upper back. I’m going to get some straps and do something like 10 sets of 3.
Chins
6x2 BW
Face Pulls
5x10 25kg
Did these because shrugs did nothing for me today. Kept the rest extra short, just 20 seconds between sets. Might make them a permanent addition.
Wave 1 - Week 1 - Military Press
Military Press
1x5 27.5kg
1x5 35kg
1x5 45kg
1x5 52.5kg
1x12 60kg/132lbs
Estimated 1RM = 83.76kg/184.3lbs
Single Arm DB Push Press
5x10 24kg
Really like these. Left arm is a bit weaker than my right but hopefully will catch up soon enough.
Kroc Rows
2x20 30kg
Wave 1 - Week 2 - Squat
Squat
1x5 77.5kg
1x5 100kg
1x3 115kg
1x3 135kg
1x3 155kg
1x8 172.5kg/379.5lbs
Estimated 1RM = 218.04kg/479.69lbs
Very happy with the last set. The first 5 reps were pretty easy.
Pull Ups
2x3 BW
4x2 BW
Improving all the time. Should probably say that these are neutral grip. Once I’ve hit a decent level I’ll move to wider grip stuff.
Good Mornings
3x10 62.5kg
Ran out of time. Got to the gym late, did everything in 40 minutes.
Wave 1 - Week 2 - Bench
Bench
1x5 40kg
1x5 50kg
1x3 60kg
1x3 77.5kg
1x3 87.5kg
1x7 100kg/203.5lbs
Estimated 1RM = 123.10kg/270.82lbs
Disappointed, was hoping for a little more, at least 8, maybe 10.
Chins
1x11 BW
1x9 BW
1x7 BW
7x6 BW
69 total reps.
Decided I will be doing as many reps as possible in 10 sets. Once I hit 100 total reps I’ll add some weight and start again.
BB Row
5x10 62.5kg
The disappointment of bench was softened somewhat by the dips. Would have swapped 2 extra reps on bench for 20 reps on dips.
Wave 1 - Week 2 - Deadlift
Deadlift
1x5 70kg
1x5 87.5kg
1x5 105kg
1x5 122.5kg
1x5 140kg
1x7 157.5kg/336.5lbs
Estimated 1RM = 193.88kg/426.54lbs
Chalk helped a lot, no grip problems whatsoever. Might have had an 8th rep but I took a lot of time between the 6th and 7th rep and my legs were a little shaky. This high rep deadlift stuff is going to take a little bit of getting used to. Pleased with today.
Chins
3x3 BW
7x2 BW
23 total reps.
Going to use the same 10 sets progression I’m using with dips. Once I get to 50 reps in 10 sets I’ll move my grip out wider and start again.
Shrugs
10x3 140kg
Used straps and will continue to do so. Will move this up a little bit as it was comfortable all the way through.
Face Pulls
5x10 25kg
20 seconds rest again. Don’t see the need to go too heavy on these, just a quick 2 minute blast at the end.
Good day overall.
Wave 1 - Week 2 - Military Press
Military Press
1x5 35kg
1x5 42.5kg
1x3 50kg
1x3 55kg
1x12 62.5kg/137.5lbs
Estimated 1RM = 87.25kg/191.95lbs
My first proper PR, same reps as last week but 2.5kg heavier. Last rep was really tough.
Single Arm DB Push Press
5x3 34kg
Feeling tired and its been a long week with work and study. Was going to just do military press but really like the single arm push press so tried something a bit heavier.
Week 2 is done.
Wave 1 - Week 3 - Squat
Squat
1x5 77.5kg
1x5 100kg
1x3 115kg
1x3 135kg
1x3 155kg
1x8 182.5kg/401.5lbs
Estimated 1RM = 230.68kg/507.50lbs
Worst. Back. Pump. Ever.
So bad I decided to do the “I’m only doing Jack ****” programme.
Wave 1 - Week 3 - Bench
Bench
1x5 45kg
1x5 55kg
1x3 65kg
1x5 82.5kg
1x3 92.5kg
1x8 105kg/231lbs
Estimated 1RM = 132.72kg/291.98lbs
Much better. This was my 5RM at the end of 5x5.
Going out tonight so I cut it short again. If I’m feeling good on Thursday or Friday I’ll add some dips.
Wave 1 - Week 3 - Deadlift
Deadlift
1x5 70kg
1x5 87.5kg
1x3 105kg
1x3 130kg
1x5 147.5kg
1x6 165kg/363lbs
Estimated 1RM = 197.67kg/434.87lbs
Back was feeling sore today. Maybe hadn’t recovered from Monday because I had the exact same feeling after my second set. Stretched it out and did some body weight hangs which helped a lot. Really pleased with the final set, 6 reps was the target I had in my head and got it pretty comfortably.
Chins
4x3 BW
7x2 BW
24 total reps
Improving one rep at a time!
Shrugs
10x3 145kg
A lot more difficult than last week, heavier week probably has something to do with it. Will keep the same for next week.
Face Pulls
5x10 25kg
20 seconds rest again.
Wave 1 - Week 3 - Military Press
Military Press
1x5 27.5kg
1x5 35kg
1x3 42.5kg
1x5 52.5kg
1x3 60kg
1x9 67.5kg/137.5lbs
Estimated 1RM = 87.55kg/192.6lbs
Tried thumbless grip for the first two sets, didn’t like it so reverted back to my usual grip. 9 reps is what I wanted before I went to the gym so I’m really pleased to hit it.
Single Arm DB Push Press
3x3 40kg
2x1 46kg/101.2lbs
First set of 3 were done using alternate arm: Pick up weight from the floor with right hand under, press with right arm, put weight down, pick up weight with left hand under, press with left hand, put weight down… Really got my heart beating. Felt like 40kg was comfortable so I went for some singles, just to test the water. Reckon I’m good for 50kg.
Deload next week, I’m going to keep up the chins (and maybe dips) but will drop all other assistance. Might even do them first to try and set some records.
Wave 1 - Deload - Squat
Squat
1x5 77.5kg
1x5 95kg
1x5 115kg
Chins
2x4 BW
4x3 BW
4x2 BW
28 total reps
Wave 1 - Deload - Bench
Bench
1x5 45kg
1x5 55kg
1x5 65kg
Dips
1x13 BW
1x11 BW
2x10 BW
2x9 BW
3x8 BW
1x9 BW
95 total reps
Massive PR, an increase of 26 reps.
The Bear
Hang Clean
Front Squat
Overhead Press
Back Squat
Behind the Neck Push Press
Front Squat
5 sets of 3 30kg
Rests of 30-45 seconds between sets. Gassed and unfit.