8/15/2018
BW 91kg
Supplemental Bench 2 62.5kg x 10
66.5 x 10
68 x 10
71.5 x 10
5lbs e1RM bump. Probably caused by taking this exercise first due to the full power rack.
Supplemental Squat 1
134kg x 4
135 x 5
141.5 x 5
Missed the RPE target in the first working set, e1R same as the last week.
Comp Press
65kg x 1
67.5 x 1
61.5 x 4 x 2 sets
Loaded the worksets more than last week, felt okay.
8/19/2018
BW 92kg, after three days on beers, pizza and burritos. New shoes though (Romaleos 2).
Deadlift
175kg x 1
185 x 1
167.5 x 4 x 2 sets
Went for the 5-kilo bump on the single, which went up not that smoothly.
Supplemental Bench Press 1
72.5kg x 5
74 x 5
78 x 5
Last week it was 79 for 3, this week kilo less for 5. Very nice indeed.
Supplemental Squat 2
65kg x 10
68 x 10
71.5 x 10
Knees were weak and back were sweaty.
Arm blasting bonus. ✓
8/21/2018
BW 91kg
Squat
132.5kg x 6
135 x 6 x 2 sets
I tried the high bar for some warmups, and I will probably try to do all reps that way, just need adjust bar position a bit.
Bench Press
74kg x 6
78 x 6
78 x 4
Welcome back, intraset fatigue. Jesus, my arms.
Supplemental Bench 4
60kg x 15
60 x 5
60 x 5
60 x 3
Myo-reps for the first time, I was a bit confused by description, but these are pretty simple to execute once you get into the tempo.
Arm blaster ✓
8/23/2018
BW 90kg
Press
56.5kg x 6 x 2 sets
58 x 6
58 x 3
54 x 6
Press fatigue again, that top set was thoopa heavy for six reps.
Supplemental Deadlift 1
116.5kg x 8
124 x 8 x 3 sets
It’s all about dat ass.
Supplemental Bench 2
40kg x 14
40 x 5
40 x 3
More upper body myo-reppin’.
Arm blaster ✓
8/23/2018
BW 91kg
Deadlift
131.5kg x 6
139 x 6 x 2 sets
Pulling sumo for the first time ever. Felt very weird and included some conventional deadlift routines (putting the bar to shins etc.) that I’ll need to work on.
Supplemental Bench 1
44kg x 8
47.5 x 8
50 x 8
52.5 x 8 x 3 sets
It took me some time to find working weight for these. Other than that arm gainzz.
Supplemental Deadlift 2
55kg x 14
55 x 4
55 x 3
And the paused variation on top of that. I came here just to suffer.
Arm blaster ✓
Long time no see, figured I’ll start writing this log again (in weekly format).
Week 48 (11/26 - 12/2) - end bodyweight 93kg
Tuesday:
Squat - 160kg x 1, 147.5kg x 4 x 4sets
Bench Press - 86.5kg x 1, 80kg x 4 x 4sets
Jefferson Lift - 155kg x 1, 150kg x 3 x 3sets
Thursday:
Press - 70kg x 1, 65kg x 4 x 4sets
Zercher Squat - 80kg x 6, 85kg x 6 x 4sets
Barbell Row- 85kg x 6, 90kg x 6 x 4sets
Friday:
Deadlift - 200kg x 1, 180kg x 4 x 4sets
Close Grip Bench Press - 87.5kg x 1, 84kg x 3 x 3sets
Barbell Hack Squat - 152.5kg x 1, 148kg x 3 x 3sets
Week 49 (12/3 - 12/9) - end bodyweight 93kg
Tuesday:
Squat - 170kg x 1, 159kg x 3 x 3sets
Bench Press - 90kg x 1, 85kg x 3 x 5sets
Jefferson Lift - 165kg x 1, 160kg x 3 x 3sets
Thursday:
Press - 74kg x 1, 68kg x 3 x 5sets
Zercher Squat - 90kg x 6, 94kg x 6 x 4sets
Barbell Row- 87.5kg x 6, 92.5kg x 6 x 4sets
Friday:
Deadlift - 202.5kg x 1, 190kg x 3 x 3sets
Close Grip Bench Press - 89kg x 1, 85kg x 3 x 3sets
Barbell Hack Squat - 155kg x 1, 150kg x 3 x 3sets
Dumbbell Incline Bench Press - 40kg x 14, 5, 5, 4
Week 50 (12/10 - 12/16) - end bodyweight 92 kg
Tuesday:
Squat - 170kg x 1, 160kg x 3 x 4sets
Bench Press - 90kg x 1, 84kg x 3 x 6sets
Jefferson Lift - 170kg x 1, 165kg x 3 x 2sets
Thursday:
Press - 75kg x 1, 68kg x 3 x 6sets
Zercher Squat - 90kg x 6, 95kg x 6 x 3sets
Barbell Row- 89kg x 6, 94kg x 6 x 3sets
Sunday:
Deadlift - 195kg x 1, 177.5kg x 3 x 4sets
Close Grip Bench Press - 90kg x 1, 85kg x 3 x 2sets
Barbell Hack Squat - 159kg x 1, 154kg x 3 x 2sets
Dumbbell Incline Bench Press - 40kg x 15, 5, 5, 5, 3
Really screwed my regeneration before this one (like 4 hours of sleep and some heavy drinking before).
Week 51 (12/17 - 12/23) - end bodyweight 92 kg
New hypertrophy block
Tuesday:
Squat - 140kg x 6, 145kg x 6 x 2sets
Press - 57.5kg x 6 x 3sets, 52.5 x 6
Barbell Row - 65kg x 14, 5, 3
Friday:
Bench Press - 76.5kg x 6 x 3sets, 72.5kg x 6
Romanian Deadlift - 126.5kg x 8, 134kg x 8 x 3sets
Dumbbell Bench Press - 45kg x 14, 5, 4
Sunday:
Deadlift - 165kg x 6, 175kg x 6 x 3sets
Close Grip Incline Bench Press - 50kg x 8, 55kg x 8 x 4sets
Leg Press - 100kg x 14, 4, 2
Week 52 (12/24 - 12/30) - end bodyweight 93 kg
Thursday:
Squat - 140kg x 6, 144kg x 6 x 3sets
Press - 50kg x 6, 52.5kg x 6, 55kg x 6, 56.5kg x 6, 54kg x 6 x 3sets
Barbell Row - 65kg x 15,4 , 3
Saturday:
Bench Press - 74kg x 6, 76.5kg x 6, 80kg x 6, 74kg x 6 x 3sets
Romanian Deadlift - 129kg x 8, 135kg x 8 x 3sets
Dumbbell Bench Press - 45kg x 15, 5, 3
Sunday:
Deadlift - 160kg x 6, 169kg x 6 x 3sets
Close Grip Incline Bench Press - 51.5kg x 8, 56.5kg x 8, 57.5kg x 8 x 2sets
Leg Press - 100kg x 15, 5, 3
Week 1 (12/31 - 1/6) - end bodyweight 93 kg
Tuesday:
Squat - 137.5kg x 6, 145kg x 6 x 3sets
Press - 50kg x 6, 54kg x 6, 56.5kg x 6, 58kg x 6, 55kg x 6 x 3sets
Barbell Row - 65kg x 14, 4, 2
Thursday:
Bench Press - 74kg x 6, 78kg x 6, 74kg x 6 x 4sets
Romanian Deadlift - 129kg x 8, 135kg x 8 x 3sets
Dumbbell Bench Press - 45kg x 14, 5, 3
Sunday:
Deadlift - 160kg x 6, 162.5kg x 6 x 3sets
2-count Incline Bench Press - 48kg x 8, 51.5kg x 8 x 3sets
Leg Press - 100kg x 15, 5, 3
Week 2 (1/7 - 1/13) - end bodyweight 94 kg
Tuesday:
Squat - 138kg x 6, 146.5kg x 6 x 2sets
Press - 50kg x 6, 54kg x 6, 56.5kg x 6, 55kg x 6 x 4sets
Barbell Row - 65kg x 15, 5, 3
Thursday:
Bench Press - 75kg x 6, 79kg x 6, 74kg x 6 x 4sets
Romanian Deadlift - 130kg x 8, 136.5kg x 8 x 2sets
Dumbbell Bench Press - 45kg x 15, 5, 2
Saturday:
Deadlift - 158kg x 6, 166.5kg x 6 x 2sets
2-count Incline Bench Press - 46.5kg x 8, 49kg x 8, 52.5kg x 8 x 2sets, 50kg x 8
Leg Press - 100kg x 16, 4, 3
Back after 3 years. Current situation:
Tuesday:
Squat - 122.5kg x 6, 127.5kg x 6 x 2, 132.5kg x 6 x 2
Press - 50kg x 6, 52.5kg x 6, 55kg x 1 (reflex syncope nearly knocked me out), 50kg x 6 x 2
Dumbbell Bench Press - 50kg x 14, 3, 3, 3
Wednesday:
Deadlift - 150kg x 6, 155kg x 6 x 2, 160kg x 6 x 2
Bench Press - 70kg x 6, 72.5kg x 6, 75kg x 6 x 3
Quad Machine - 50kg x 14, 4, 4, 4 (Rack and leg press were occupied so I thought I’ll try something different)
Saturday:
High-bar Squat - 100kg x 8, 105kg x 8 x 3
Incline Bench Press - 50kg x 8, 52.5kg x 8, 55kg x 8, 56.5kg x 8 x 3
Dumbbell Press - 30kg x 16, 5, 3
Sunday:
Deficit Deadlift - 100kg x 8, 105kg x 8, 110kg x 8, 115kg x 8 x 3
Close Grip Bench Press - 60kg x 8, 62.5kg x 8, 65kg x 8 x 3
Widegrip Machine Row - 57kg x 16, 5, 5, 3 (Alternatives occupied so again tried something else)
The plan is to keep on the current diet for 1-2kg down more (depending on mirror body comp), then balance it out, and after summer reverse diet into some more comfortable weight for me (~90kg). That should also see numbers on the bar go up, as I’ll skew my programming into more strength/powerbuilding mode. Overall it’s my first time going into such a deficit and combining that with my return to the gym wasn’t probably the brightest idea but it had to be done. Especially after nearly 2.5 years of quarantine yo-yo dieting, I was relatively skinny-fat.
Week 4 (7/12 - 7/17) - end bodyweight 85kg
Tuesday:
Squat - 122.5kg x 6, 127.5kg x 6 x 3, 132.5kg x 6 x 3
Press - 50kg x 6, 52.5kg x 6 x 2, 55kg x 6 x 3
Dumbbell Bench Press - 45kg x 14, 4, 3
Wednesday:
Deadlift - 150kg x 6, 152.5kg x 6 x 3, 156.5kg x 6 x 3
Bench Press - 70kg x 6, 72.5kg x 6 x 2, 75kg x 6 x 3
Leg Press - 120kg x 13, 4, 1
Friday:
High-bar Squat - 100kg x 8, 105kg x 8 x 3
Incline Bench Press - 52.5kg x 8, 55kg x 8, 57.5kg x 8, 59kg x 8 x 3
Dumbbell Press - 40kg x 12, 3, 2
Sunday:
Deficit Deadlift - 105kg x 8, 1110kg x 8, 115kg x 8 x 3
Close Grip Bench Press - 60kg x 8, 62.5kg x 8, 65kg x 8 x 3
Pendlay Row - 60kg x 15, 3, 3, 3
A little stagnation, but I would consider this a successful week considering the weight loss. Next week will be the last cut week (I have some options to reduce caloric intake without compromising macros/micros much); after that maintenance window, create some bodyfat setpoint for the future. I’m also introducing some singles, which are always fun and make some lifts pop a little.
Week 5 (7/18 - 7/24) - end bodyweight 84kg
Tuesday:
Squat - 150kg x 1, 130kg x 6, 127.5kg x 6 x 2
Press - 65kg x 1, 56.5kg x 6, 55kg x 6 x 3
Dumbbell Incline Bench Press - 50kg x 8 x 3
Wednesday:
Deadlift - 185kg x 1, 162.5kg x 6, 157.5kg x 6 x 2
Bench Press - 87.5kg x 1, 76.5kg x 6, 75kg x 6 x 3
2 count Paused Leg Press - 110kg x 11 x 3
Friday:
2 count Paused Squat - 70kg x 8, 80kg x 8, 90kg x 8 x 2
Close Grip Incline Bench Press - 45kg x 8, 50kg x 8, 55kg x 8, 60kg x 8 x 2
Dumbbell Bench Press - 50kg x 11, 55kg x 10, 50kg x 11
Sunday:
2 count Paused Deadlift - 80kg x 8, 90kg x 8, 100kg x 8 x 2
2 count Paused Bench Press - 60kg x 8, 62.5kg x 8, 65kg x 8 x 2
Meadows Row - 20kg x 11, 30kg x 11 x 3
This week’s main lifts have the same e1RM but higher intensity. Some pressing assistances are keeping up high, which is hopeful. Also, last week of my cut phase, time to reverse diet into maintenance (I was getting cranky and irritated).
Week 6 (7/25 - 7/31) - end bodyweight 83kg
Tuesday:
Squat - 152.5kg x 1, 134kg x 6, 130kg x 6 x 3
Press - 66.5kg x 1, 58kg x 6, 56.5kg x 6 x 3
Dumbbell Incline Bench Press - 50kg x 8 x 4
Wednesday:
Deadlift - 190kg x 1, 167.5kg x 6, 162.5kg x 6 x 3
Bench Press - 87.5kg x 1, 76.5kg x 6, 75kg x 6 x 3
Bulgarian Split Squat - 40kg x 11 x 2 (Didn’t like it, notebook says: Fuck this split squat shit)
Saturday:
2 count Paused Squat - 80kg x 8, 90kg x 8, 100kg x 8 x 3
Close Grip Incline Bench Press - 50kg x 8, 55kg x 8, 60kg x 8 x 3
Dumbbell Bench Press - 45kg x 11 x 4
Sunday:
2 count Paused Deadlift - 90kg x 8, 100kg x 8, 105kg x 8 x 3
2 count Paused Bench Press - 60kg x 8, 62.5kg x 8, 65kg x 8 x 3
Chest supported Machine Row - 56kg x 11, 60kg x 11 x 4 (Landmine and free weight area occupied, tried to do these more like Seal rows)
Singles going up, calories are slightly up, good week, forgot about how much lower body volume is in this program (kinda mistake). Next week last week of this hypertrophy macrocycle.
Week 7 (8/1 - 8/7) - end bodyweight 84kg
Tuesday:
Squat - 150kg x 1, 132.5kg x 6, 127.5kg x 6 x 3
Press - 66.5kg x 1, 57.5kg x 6, 56.5kg x 6 x 3
Dumbbell Incline Bench Press - 50kg x 8 x 3, 50kg x 12 (supaset)
Wednesday:
Deadlift - 195kg x 1, 170kg x 6, 165kg x 6 x 3
Bench Press - 89kg x 1, 78kg x 6, 76.5kg x 6 x 3
Dumbbell Split Squat - 35kg x 11 x 2, 25kg x 11 x 2 (Foolishness, Dante. Foolishness)
Saturday:
2 count Paused Squat - 80kg x 8, 90kg x 8, 100kg x 8 x 3
Close Grip Incline Bench Press - 55kg x 8, 60kg x 8 x 3
Dumbbell Bench Press - 50kg x 11 x 2, 45kg x 11 x 2
Sunday:
2 count Paused Deadlift - 100kg x 8, 110kg x 8, 115kg x 8 x 3
2 count Paused Bench Press - 60kg x 8, 62.5kg x 8, 65kg x 8 x 3
Chest supported Machine Row - 60kg x 11 x 4 (Same situation as the last week, minimal body English)
That deadlift is getting juicy. This week concludes my hypertrophy block. Gained like 1kg and something, mostly water weight: upped my calories a little, introduced zigzagging, and upped my daily creatine a little (4g → 10g). That being sad these last 2 weeks have beaten me up pretty good. But I’m pretty hungry and looking forward to that powerbuilding + get yoked block next.
Week 1 (8/8 - 8/14) - end bodyweight 82kg
Tuesday:
Front Squat - 80kg x 5, 85kg x 5, 90kg x 5
Close Grip Incline Bench Press - 50kg x 10, 52.5kg x 10, 55kg x 10
Romanian Deadlift - 100kg x 8, 110kg x 8, 115kg x 8, 120kg x 8
Snatch Grip Barbell Shrug - 50kg x 16, 13, 14
Wednesday:
Bench Press - 75kg x 4, 77.5kg x 4, 80kg x 4
High Bar Back Squat - 90kg x 10, 95kg x 10
Arnold Press - 30kg x 17, 4, 4, 2
Pec Dec - 40kg x 16, 15, 14
Friday:
Deadlift - 160kg x 5, 165kg x 5, 170kg x 5
2 Count Forehead Paused Press - 40kg x 8, 42.5kg x 8
Humble Row - 45kg x 13 , 30kg x 12 x 2
Rope Upright Row - 20kg x 17, 15, 14
Saturday:
Press - 55kg x 4, 57.5kg x 4, 60kg x 4
Hacken Squat Machine - 100kg x 12, 110kg x 12, 120kg x 12
Dumbbell Bench Press - 40kg x 19, 5, 5, 4, 4, 3, 3, 3, 2 (45kg - 50kg next time, activation set was way too light)
Lateral Dumbbell Raises - 20kg x 12, 15kg x 12, 10kg x 12 (overshoot my first set, it went down the drain after that, next time starting 5 + 5)
As you can see, kinda low volume introductory block into powerbuilding program, I want to focus on getting a bit more yoked, switching to front squats for peak athleticism and doing a bit more press work in general. Regarding my diet, I’m reverse dieting to my maintenance, then I’ll decide if I want to go into a slight bulk or slight deficit (for a bit of additional recomp).
Week 2 (8/15 - 8/21) - end bodyweight 83kg
Monday:
Front Squat - 95kg x 5, 82.5kg x 5 x 3
Close Grip Incline Bench Press - 55kg x 10 x 2
Romanian Deadlift - 120kg x 8, 125kg x 8 x 2
Snatch Grip Barbell Shrug - 55kg x 16, 14, 13
Tuesday:
Bench Press - 80kg x 4, 72.5kg x 4 x 3
High Bar Back Squat - 90kg x 10 x 2
Arnold Press - 30kg x 18, 5, 3, 3, 3, 2 (35kg next session)
Pec Dec - 40kg x 16, 15, 14
Thursday:
Deadlift - 170kg x 5, 146.5kg x 5 x 3
2 Count Forehead Paused Press - 42.5kg x 8, 45kg x 8 x 2
Humble Row - 40kg x 17 , 35kg x 12 x 2 (focus on slightly better form)
Rope Upright Row - 20kg x 17, 16, 14 (22.5 - 25kg next sess)
Friday:
Press - 60kg x 4, 54kg x 4 x 3
Hacken Squat Machine (narrow stance) - 110kg x 12 x 2
Dumbbell Bench Press - 45kg x 17, 5, 3, 3, 2 (50kg next sess)
Lateral Dumbbell Raises - 15kg x 13, 12, 13
Limited top sets, more volume. Getting a bit smoked on my legs, but pressing strength is coming in there, and I should push higher weights. Diet wise I’m like 300kcal from my maintenance and will keep this for the next week (vacationing but planning to visit the gym on schedule).
Week 3 (8/22 - 8/28) - skipperino
Week 3 (8/29 - 9/4) - end bodyweight 84kg
Tuesday:
Front Squat - 90kg x 5, 77.5kg x 5 x 3
Close Grip Incline Bench Press - 52.5kg x 10 x 3
Romanian Deadlift - 120kg x 8 x 2
Snatch Grip Barbell Shrug - 50kg x 15, 14, 13
Wednesday:
Bench Press - 80kg x 4, 72.5kg x 4 x 4
High Bar Back Squat - 80kg x 10 x 3
Arnold Press - 30kg x 16, 5, 5, 4, 3, 3, 2
Pec Dec - 40kg x 16, 15, 14
Saturday:
Deadlift - 170kg x 5, 146.5kg x 5 x 3
2 Count FShoulder Paused Press - 45kg x 8 x 3
Humble Row - 40kg x 15 , 35kg x 12 x 2
Rope Upright Row - 20kg x 16, 15, 15
Friday:
Press - 60kg x 4, 54kg x 4 x 4
Hacken Squat Machine - 110kg x 12 x 2
Dumbbell Bench Press - 45kg x 18, 5, 4, 2
Lateral Dumbbell Raises - 15kg x 14, 13, 12
Skipped a week due to a vacay, which probably also contributed to my overall worse recovery this week: my legs were smoked from the Tuesday squats, and my arms from the mid-week GPP session. Later half of the week seems to be picking up though (back into my ordinary diet and sleeping schedule), so I have good feelings for the next week.