Ole's Log

Other Discussions Training Logs
41

WEEK12DAY1 25FEB 2019

Comp Squat
202.5x1@8.5
212.6x1@10
190x3@9
190x3@10

TnG Bench
160x1@8
165x1@9
155x3@9
155x3@9

2cnt Paused Bench
130x4@7
135x4@8
140x4@9
132.5x4@8

42

WEEK12DAY2 27FEB 2019

Deadlift
200x1@8
210x1@9
187.5x3@8
187.5x3@8
187.5x@9

Comp Bench
160x1@8
165x1@9
155x2@8
155x2@9
155x2@9

2cnt Paused Squat
145x4@7
150x4@8
155x4@9
147.5x4@8

43

WEEK12DAY3 1MAR 2019

Pin Squat
165x1@8
165x2@9
160x2@8
160x2@8

Pin Bench
140x1@7
145x1@8
145x2@9
140x2@8
140x2@8

Deficit Deadlift
155x4@7
160x4@8
165x4@9
157.5x4@8

Last day of the program. Next up, test week! Let’s see if there’s been any gains these last 12 weeks!

44

So here’s my new PR’s as of today.

Squat: 225kg (10kg increase)
Bench: 180kg (10kg increase)
Deadlift: 225kg (5kg increase)

All lifts went very well. Probably had 5kg in the tank on all of them, but didn’t want to push my luck. I am extremely happy with myself and how well this program has worked for me.

Now it’s time for a well deserved deload week and then on to the 7 week Hypertrophy template.

45

DELOAD WEEK DAY1 12MAR 2019

Close Grip Bench
100x10x3

Pendlay Row
80x10x3

OHP
60x8x3

Upper Back GPP
External Rotations
Cable Row

46

3 day Hypertrophy Template

WEEK1DAY1 18MAR 2019

Comp Squat
160x6@6
167.5x6@7
175x6@8
175x6@9

Press
60x6@6
62.5x6@7
65x6@8
65x6@8

Pendlay Row MYOREPS
70x15, x4, x4, x4, x4, x4

Those myoreps almost killed me. Felt like I was going to vomit, so went to the bathroom and just laid on the floor for a good 15 minutes until I felt better. Been a long time since I got this pooped in a training session.

47

WEEK1DAY2 20MAR 2019

Comp Bench
130x6@7
135x6@8
140x6@9
140x6@10

RDL
120x8@6
125x8@7
130x8@8
130x8@8

DB Bench Press MYOREPS!!
30kgx16, x5, x5, x5, x5, x5

48

WEEK1DAY3 21MAR 2019

Deadlift
160x6@7
167.5x6@8
175x6@9
175x6@9.5

CG Incline Bench
80x8@6
82.5x8@7
85x8@8
85x8@8.5
85x8@9

Leg Press MYOREPS
200kgx15, x5, x5, x5, x5, x5

49

WEEK2DAY1 25MAR 2019

Comp Squat
150x6@6
157.5x6@7
165x6@8
165x6@8.5
165x6@9

Press
62.5x6@6
65x6@7
67.5x6@8
70x6@8.5
70x6@9

Pendlay Rows MYOREPS
60kgx16, x5, x5, x5, x5, x5

50

WEEK2DAY2 27MAR 2019

Comp Bench
130x6@7
135x6@8
140x6@9
135x6@8
135x6@9

RDL
120x8@6
125x8@7
130x8@8
130x8@8
130x8@8.5

DB Bench Press MYOREPS
32.5kgx16, x5, x5, x5, x5, x5

51

WEEK2DAY3 29MAR 2019

Deadlift
150x6@6
157.5x6@7
165x6@8
165x6@8
165x6@8

CG Incline Bench
80x8@6
82.5x8@7
85x8@8
85x8@8
85x8@8.5

Belt Squat MYOREPS
120kgx15, x5, x5, x5, x5, x5

52

WEEK3DAY1 1APR 2019

Comp Squat
152.5x6@7
160x6@8
167.5x6@9
162.5x6@8
160x6@8

Press
65x6@6
67.5x6@7
70x6@8
72.5x6@8
72.5x6@8
72.5x6@9

Pendlay Rows MYOREPS
65kgx16, x5, x5, x5, x5, x5

Squat seems to be going down a bit. Probably because of the lower overall volume compared to 12week Strength

53

WEEK3DAY2 3APR 2019

Comp Bench
140x2@6
150x1@8
130x6@7
135x6@8
140x6@9.5
130x6@8
130x6@8.5
130x6@9.5

RDL
122.5x8@6
127.5x8@7
132.5x8@7
137.5x8@8
137.5x8@8

DB Bench MYOREPS
35kgx16, x5, x5, x5, x5, x5

54

WEEK3DAY3 5APR 2019

Deadlift
152.5x6@6
160x6@7
167.5x6@8
167.5x6@8
167.5x6@9

2cnt Paused Incline Bench
80x8@6
85x8@8
85x8@8
85x8@9

Leg Press MYOREPS
200kgx15, x5, x5, x5, x5, x5

55

WEEK4DAY1 8APR 2019

Comp Squat
150x6@6
160x6@7
170x6@8
170x6@9

Press
67.5x6@6
70x6@7
72.5x6@8
75x6@8
75x6@8
75x6@9

Pendlay Rows MYOREPS
67.5kgx15, x5, x5, x5, x5, x5

56

WEEK4DAY2 10APR 2019

Comp Bench
150x1@7
130x6@7
135x6@8
140x6@9
130x6@8
130x6@8
130x6@9

RDL
130x8@6
135x8@7
140x8@8
140x8@8

DB Bench Press MYOREPS
37.5kgx16, x5, x5, x5, x5, x3