Sputnikus' training log

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61

Week 4 (9/5 - 9/11) - end bodyweight 82kg

Tuesday:
Front Squat - 95kg x 5, 82.5kg x 5 x 3
Close Grip Incline Bench Press - 55kg x 10 x 3
Romanian Deadlift - 130kg x 8 x 2
Snatch Grip Barbell Shrug - 55kg x 16, 16, 15

Wednesday:
Bench Press - 82.5kg x 4, 74kg x 4 x 4
High Bar Back Squat - 85kg x 10 x 3
Arnold Press - 35kg x 14, 4, 3, 3, 2
Incline Chest Flies - 30kg x 12, 20kg x 15, 14

Saturday:
Deadlift - 175kg x 5, 150kg x 5 x 3
2 Count Shoulder Paused Press - 47.5kg x 8 x 3
Humble Row - 45kg x 15 , 35kg x 12 x 3
Rope Upright Row - 20kg x 16, 16, 16

Sunday:
Press - 62.5kg x 4, 55kg x 4 x 4
Hacken Squat Machine - 120kg x 12 x 3
Dumbbell Bench Press - 45kg x 19, 4, 3, 2
Lateral Dumbbell Raises - 15kg x 14, 12, 13

Still feeling a bit tired IRL (later in the day, almost no effect on my morning gym sessions); reached maintenance calories and might even up them slightly next week to see if the diet is a problem or if sleep should be addressed too. Measured lifts went up slightly, so that’s pretty nice. After the next week, there’s some exercise rotation, so I should write down some feedback for this first half block to improve it in the future.

62

Week 5 (9/14 - 9/19) - end bodyweight 86kg

Wednesday:
Front Squat - 97.5kg x 5, 84kg x 5 x 3
Close Grip Incline Bench Press - 56.5kg x 10 x 3
Romanian Deadlift - 130kg x 8 x 2
Snatch Grip Barbell Shrug - 57.5kg x 15, 13, 13

Friday:
Bench Press - 80kg x 4, 72.5kg x 4 x 4
High Bar Back Squat - 80kg x 10 x 3
Arnold Press - 35kg x 14, 4, 2
Pec Dec - 40kg x 16, 14, 12

Sunday:
Deadlift - 180kg x 5, 152.5kg x 5 x 3
2 Count Shoulder Paused Press - 45kg x 8 x 3
Humble Row - 50kg x 15 , 40kg x 12 x 3
Rope Upright Row - 22,5kg x 16, 16, 18

Monday:
Press - 62.5kg x 4, 55kg x 4 x 4
Hacken Squat Machine - 120kg x 12 x 3
Dumbbell Bench Press - 55kg x 13, 3, 2
Lateral Dumbbell Raises - 15kg x 14, 13, 14

Recovery went out the window, weight fluctuated wildly (I’m in caloric surplus now - funnily enough I weighted 83kg after that last Monday). I cut down some lower body volume from second half of this program since my legs are getting a bit too swole for normo pants. Upper body is thickening up.

63

Week 6 (9/21 - 9/26) - end bodyweight 85kg

Wednesday:
Front Squat - 115kg x 1, 107.5kg x 3
Wide Grip Bench Press - 70kg x 8, 72.5kg x 8
Stiff Legged Deadlift - 120kg x 6, 130kg x 6, 135kg x 6, 140kg x 6
Snatch Grip Barbell Shrug - 60kg x 16, 14, 13, 15

Thursday:
Bench Press - 90kg x 1, 84kg x 3
Pin Squat - 100kg x 4, 105kg x 4, 110kg x 4
Klokov Press - 40kg x 12, 35kg x 12 x 2
Pec Dec - 40kg x 18, 15, 14, 16

Sunday:
Deadlift - 205kg x 1, 190kg x 3, 184kg x 5
FatGrips Press - 45kg x 6, 47.5kg x 6, 50kg x 6, 54kg x 6
Meadows’ Row - 30kg x 10, 31kg x 10, 32.5kg x 10
Rope Upright Row - 22,5kg x 18, 16, 16, 20

Monday:
Press - 66.5kg x 1, 62,5kg x 3
Jefferson Lift - 120kg x 6, 130kg x 6, 140kg x 6
Dumbbell Incline Bench Press - 50kg x 16, 45kg x 12, 12
Lateral Dumbbell Raises - 15kg x 15, 13, 13, 12

Switched around some exercises and measured lifts to singles. Thinking about ditching lateral raises for banded face pulls (~same side delt activation + other benefits). Wide Grip Bench Press as an alternative to Incline due to the utilization of the only squat rack in my gym; feels nice on the chest, though.

64

Week 7 (9/29 - 10/3) - end bodyweight 85kg

Thursday:
Front Squat - 120kg x 1, 112.5kg x 3, 102.5kg x 3 x 2
Wide Grip Bench Press - 72.5kg x 8, 69kg x 8 x 2 (rack still occupied)
Stiff Legged Deadlift - 140kg x 6 x 2
Snatch Grip Barbell Shrug - 60kg x 17, 16, 13, 14

Friday:
Bench Press - 91.5kg x 1, 85kg x 3, 82.5kg x 3 x 3
Pin Squat - 116.5kg x 4 x 2
Klokov Press - 40kg x 12, 35kg x 12, 9, 30kg x 12
Pec Dec - 40kg x 14, 12, 12, 12

Sunday:
Deadlift - 205kg x 1, 192.5kg x 3, 177.5kg x 3 x 2
FatGrips Press - 55kg x 6 x 3
Pendlay Row - 75kg x 10 x 3 (landmine occupied)
Rope Upright Row - 25kg x 18, 15, 14, 17

Monday:
Press - 70kg x 1, 64kg x 3, 60kg x 3 x 3
Jefferson Lift - 140kg x 6 x 2
Dumbbell Incline Bench Press - 55kg x 13, 45kg x 12 x 3
Banded Face Pulls - 20, 20, 18, 20

Lifts are going up; I upped my calories a bit and should seriously start going to bed earlier. Tried banded face pulls, should probably use a thicker band instead of the default yellow one (which I use for other banded stuff - pallof presses, chin-up help, etc.).

65

Week 8 (10/7 - 10/12) - end bodyweight 87kg

Friday:
Front Squat - 122.5kg x 1, 112.5kg x 3, 105kg x 3 x 3
Incline Bench Press - 65kg x 8, 62.5kg x 8 x 2
Stiff Legged Deadlift - 145kg x 6 x 3
Snatch Grip Barbell Shrug - 60kg x 17, 15, 15, 16

Saturday:
Bench Press - 92.5kg x 1, 86.5kg x 3, 82.5kg x 3 x 3
Pin Squat - 117.5kg x 4 x 3
Shoulder Press Machine - 30kg x 12, 25kg x 12, 20kg x 12 x 2 (behind the head setup)
Pec Dec - 40kg x 14, 12, 12, 12

Tuesday:
Deadlift - 207.5kg x 1, 190kg x 3, 176.5kg x 3 x 3
FatGrips Press - 56.5kg x 6 x 3
Meadows’ Row - 37.5kg x 10 x 3
Rope Upright Row - 25kg x 16, 16, 13, 14

Wednesday:
Press - 65kg x 1, 60kg x 3, 57.5kg x 3 x 3
Jefferson Lift - 145kg x 6 x 3
Dumbbell Incline Bench Press - 55kg x 14, 45kg x 12 x 3
Banded Face Pulls - 17, 18, 17, 20

Mainly upward trend (from BW perspective, kinda too much), and those Wednesday presses were very weird (couldn’t take off). Switched the band for face pulls and should probably change the pivot spot for them (was using a smith machine, but the heavier band is swinging my torso as the pivot is kinda high).

66

Week 9 (10/15 - 10/20) - end bodyweight 86kg

Saturday:
Front Squat - 124kg x 1, 114kg x 3, 105kg x 3 x 3
Incline Bench Press - 66.5kg x 8, 62.5kg x 8 x 2
Stiff Legged Deadlift - 146.5kg x 6 x 3
Snatch Grip Barbell Shrug - 60kg x 17, 16, 14, 14

Sunday:
Bench Press - 92.5kg x 1, 86.5kg x 3, 82.5kg x 3 x 3
Pin Squat - 117.5kg x 4 x 3
Klokov Press - 40kg x 11, 32.5kg x 12 x 3
Pec Dec - 40kg x 20, 17, 15, 17

Wednesday:
Deadlift - 210kg x 1, 196.5kg x 3, 180kg x 3 x 3
FatGrips Press - 57.5kg x 6 x 3
Meadows’ Row - 39kg x 10 x 3
Rope Upright Row - 25kg x 17, 15, 14, 14

Thursday:
Press - 67.5kg x 1, 64kg x 3, 60kg x 3 x 3
Jefferson Lift - 147.5kg x 6 x 3
Dumbbell Incline Bench Press - 60kg x 12, 55kg x 11, 50kg x 10, 12
Banded Face Pulls - 18, 20, 20, 20

Implemented some changes:

  • narrower grip on presses: was trying Classic Press but found out narrower grip works better for my structure, also changed my Bench Press grip
  • Deadlift take-off: tested more of John Haack, no slack pulling, let it rip take-off and kinda like it
    Froze my calories on this point, and now I’m just waiting to see my abs melt from the surplus.
67

Week 10 (10/25 - 11/3) - end bodyweight 87kg

Tuesday:
Front Squat - 124kg x 1, 115kg x 3, 107.5kg x 3 x 3
Incline Bench Press - 70kg x 8, 66.5kg x 8 x 2
Stiff Legged Deadlift - 147.5kg x 6 x 3
Snatch Grip Barbell Shrug - 60kg x 12, 14, 14, 13

Wednesday:
Bench Press - 94kg x 1, 88kg x 3, 84kg x 3 x 3
Pin Squat - 117.5kg x 4 x 3
Klokov Press - 40kg x 10, 34kg x 12 x 3
Pec Dec - 40kg x 18, 16, 13, 13

Monday:
Deadlift - 210kg x 1, 194kg x 3, 180kg x 3 x 3
FatGrips Press - 57.5kg x 6 x 3
Meadows’ Row - 40kg x 10 x 3
Rope Upright Row - 25kg x 17, 15, 15, 15

Thursday:
Press - 69kg x 1, 64kg x 3, 62.5kg x 3 x 3
Jefferson Lift - 150kg x 6 x 3
Dumbbell Incline Bench Press - 60kg x 12, 35kg x 17, 14, 14 (I was ready to bust out sets of 12 with 50, but all 25 dumbbells were taken)
Banded Face Pulls - 20, 20, 20, 22

This last week got spread out by me moving between flats and stuff connected to it (building furniture, cleaning up etc.) so it was a bit weird ending of this cycle. In the end I’m satisfied, I will run a similar program next with some modifications.

68

Week 1 (11/7 - 11/16) - end bodyweight 88kg

Monday:
Front Squat - 100kg x 5, 105kg x 5, 110kg x 5
Close Grip Bench Press - 50kg x 10, 55kg x 10, 60kg x 10, 65kg x 10
Stiff Legged Deadlift - 130kg x 8, 135kg x 8, 140kg x 8
Snatch Grip Barbell Shrug - 65kg x 16, 15, 15

Friday:
Bench Press - 80kg x 4, 82.5kg x 4, 85kg x 4
2 count Front Squad - 60kg x 10, 65kg x 10, 70kg x 10
Arnold Press - 40kg x 13, 3, 2
Pec Dec - 45kg x 19, 15, 15

Sunday:
Deadlift - 170kg x 5, 175kg x 5, 180kg x 5
Larsen Press - 60kg x 8, 65kg x 8, 70kg x 8
Humble Row - 55kg x 11, 50kg x 12, 11, 10
Rope Upright Row - 30kg x 12, 12, 12

Monday:
Press - 60kg x 4, 62.5kg x 4, 64kg x 4
Machine Hack Squat - 100kg x 6, 110kg x 6, 120kg x 6
Dumbbell Bench Press - 60kg x 13, 3, 3, 1
Banded Face Pulls - 20, 20, 22

Was finishing with some stuff around my new flat, so ended up with a very weird distribution of training days. Weights are more or less expected, surprisingly, finishers went up in weights and reps, which is very weird. This cycle, I’ve added front squat assistance and Larsen Press, which size suggests I’m not leveraging my leg drive properly on the comp bench press.

69

Week 2 (11/17 - 11/25) - end bodyweight 90kg

Thursday:
Front Squat - 110kg x 5, 95kg x 5 x 3
Close Grip Bench Press - 67.5kg x 10 x 2; 9 x 1
Stiff Legged Deadlift - 140kg x 8 x 2
Snatch Grip Barbell Shrug - 65kg x 17, 16, 17

Friday:
Bench Press - 85kg x 4, 76.5kg x 4 x 3
2 count Front Squad - 70kg x 10 x 2
Arnold Press - 40kg x 14, 3, 2
Pec Dec - 45kg x 18, 16, 13

Monday:
Deadlift - 182.5kg x 5, 157.5kg x 5 x 3
Larsen Press - 74kg x 8 x 2
Humble Row - 55kg x 12, 45kg x 12 x 3
Rope Upright Row - 27.5kg x 14, 15, 14

Tuesday:
Press - 65kg x 4, 58kg x 4 x 3
Machine Hack Squat - 120kg x 12 x 2
Dumbbell Bench Press - 60kg x 13, 2
Banded Face Pulls - 20, 20, 23

Regarding top sets, this was a repeat of the last week with some minor improvements (in bench press accessories, which is nice).

70

Week 3 (11/26 - 12/3) - end bodyweight 89kg

Saturday:
Front Squat - 112.5kg x 5, 96.5kg x 5 x 3
Close Grip Bench Press - 67.5kg x 10 x 3
Stiff Legged Deadlift - 142.5kg x 8 x 2
Snatch Grip Barbell Shrug - 65kg x 17, 16, 14

Sunday:
Bench Press - 85kg x 4, 76.5kg x 4 x 3
2 count Front Squad - 72.5kg x 10, 7, 7 (rack occupied, had to clean those, and my front rack is painful in these longer sets)
Arnold Press - 40kg x 12, 3, 3, 2
Pec Dec - 45kg x 18, 14, 15

Thursday:
Deadlift - 185kg x 5, 160g x 5 x 3
Larsen Press - 75kg x 8 x 3
Humble Row - 50kg x 15, 40kg x 12 x 2 (lightweight, bigger dumbbells were missing)
Rope Upright Row - 27.5kg x 15, 15, 18

Saturday:
Press - 65kg x 4, 58kg x 4 x 3
Machine Hack Squat - 120kg x 12 x 3
Dumbbell Bench Press - 60kg x 13, 3, 2
Banded Face Pulls - 20, 20, 25

Pre-holidays/new year goers? The gym was rather full, so some equipment got snatched from me. Other than that, a little uptick in working sets weights; I also managed to sneak in Smith Machine JM presses on my GPP day, and boy/oh boy, does that feel nice.

71

Week 4 (12/18 - 12/23) - end bodyweight 90kg

Sunday:
Front Squat - 115kg x 5, 97.5kg x 5 x 3
Close Grip Bench Press - 67.5kg x 10 x 3
Stiff Legged Deadlift - 140kg x 8 x 2
Snatch Grip Barbell Shrug - 65kg x 16, 15, 15

Monday:
Bench Press - 86.5kg x 4, 77.5kg x 4 x 4
2 count Front Squad - 70kg x 10 x 3
Arnold Press - 40kg x 12, 3, 2
Chest Press Machine - 30kg x 16, 14, 14

Thursday:
Deadlift - 185kg x 5, 160g x 5 x 3
Larsen Press - 75kg x 8 x 3
Humble Row - 55kg x 12, 50 kg x 12, 10, 45 kg x 12
Rope Upright Row - 27.5kg x 15, 14, 14

Friday:
Press - 65kg x 4, 58kg x 4 x 4
Machine Hack Squat - 120kg x 12 x 3
Dumbbell Bench Press - 60kg x 13, 3, 2
Banded Face Pulls - 20, 20, 21

Week skipped due to pre-Christmas vacation, which dulled my recovery (this week was pretty bad). So next week, still this rep scheme, and after that, some singles again (still thinking about some assistances and accessories).

72

Week 5 (12/30 - 1/5) - end bodyweight 90kg

Friday:
Front Squat - 115kg x 5, 97.5kg x 5 x 3
Close Grip Bench Press - 67.5kg x 10 x 3
Stiff Legged Deadlift - 140kg x 8 x 2
Snatch Grip Barbell Shrug - 65kg x 12 (was totally spent)

Saturday:
Bench Press - 86.5kg x 4, 77.5kg x 4 x 4
2 count Front Squad - 70kg x 10 x 3
Arnold Press - 40kg x 12, 3, 1
Chest Press Machine - 30kg x 16, 15, 19

Wednesday:
Deadlift - 185kg x 5, 160g x 5 x 3
Larsen Press - 75kg x 8, 7, 72.5kg x 8
Chest Supported Row Machine - 50kg x 13, 45 kg x 12 x 3
Machine Sitting Face Pull - 30kg x 16, 12, 16

Thursday:
Press - 65kg x 4, 58kg x 4 x 4
Machine Hack Squat - 120kg x 12 x 2, 110kg x 12
Dumbbell Bench Press - 60kg x 12, 3, 2
Banded Face Pulls - 20, 20, 23

Caught some bacterial bomb during the Christmas and was super tired on Friday (having problems to finish the workout). Otherwise it was nearly identical to the last week.

73

Week 6 (1/8 - 1/15) - end bodyweight 90kg

Sunday:
Front Squat - 130kg x 1, 120kg x 3
2 count Close Grip Bench Press - 60kg x 8, 64kg x 8, 68kg x 8, 70kg x 8,
Romanian Deadlift - 140kg x 6, 145kg x 6
Snatch Grip Barbell Shrug - 65kg x 15, 14, 13, 15

Monday:
Bench Press - 95kg x 1, 89kg x 3
303 tempo Front Squad - 50kg x 8, 55kg x 8, 60kg x 8
Push Press - 54kg x 11, 48kg x 11, 7 (this might not be the best choice for this slot)
PecDec - 45kg x 18, 16, 14, 15

Saturday:
Deadlift - 210kg x 1, 194kg x 3, 188kg x 5
2 count Larsen Press - 70kg x 6, 72.5kg x 6, 74kg x 6
Chest Supported Row Machine - 40kg x 10, 45 kg x 10, 50kg x 10, 55kg x 10
Cable Sitting Face Pull - 30kg x 14, 13, 12, 12

Sunday:
Press - 72.5kg x 1, 68kg x 3
Hack Squat - 100kg x 8, 110kg x 8, 120kg x 8, 130kg x 8
Dumbbell Incline Bench Press - 60kg x 12, 50kg x 12 x 2
Banded Face Pulls - 20, 20, 20, 22

The season of singles is upon us. Some exercises had weird work set progression due to me not doing them for ages (Push Press, Hack), but that should stabilize with time. I was also forced to reorder some days on the fly due to the packed gym, and some lifts probably suffered due to accumulated fatigue.

74

Week 7 (1/17 - 1/21) - end bodyweight 91kg

Tuesday:
Front Squat - 130kg x 1, 120kg x 3, 112.5kg x 3 x 2
2 count Wide Grip Bench Press - 72.5kg x 8, 68kg x 8
Romanian Deadlift - 140kg x 6 x 2
Snatch Grip Barbell Shrug - 65kg x 15, 13, 13, 13

Wednesday:
Bench Press - 95kg x 1, 90kg x 3, 85kg x 3 x 3
303 tempo Front Squad - 65kg x 8 x 2
Push Press - 52.5kg x 10, 40kg x 12, 6
PecDec - 45kg x 16, 16, 14, 14

Friday:
Deadlift - 210kg x 1, 194kg x 3, 182.5kg x 3 x 2
2 count Larsen Press - 75kg x 6 x 3
Chest Supported T-Row Machine - 55kg x 10, 60kg x 10 x 3
Rope Upright Row - 30kg x 13, 14, 12, 13

Saturday:
Press - 72.5kg x 1, 68kg x 3, 65kg x 3 x 3
Hack Squat - 135kg x 8 x 2
Dumbbell Incline Bench Press - 60kg x 12, 50kg x 12, 10, 45kg x 12
Reverse Incline Lat Raises - 5+5kg x 15, 12, 13, 14

Mostly the same weights as last week. I replaced the close grip with a wide grip on the paused bench (started to feel my pecs more on JM presses, so I decided to work them more) and banded face pulls with lat raises on an incline (rip my orange band). Next week I’ll replace push presses with some seated shoulder work (they are taxing as the third full body lift that day).

75

Week 8 (1/25 - 2/1) - end bodyweight 91kg

Wednesday:
Front Squat - 132.5kg x 1, 122.5kg x 3, 112.5kg x 3 x 3
2 count Wide Grip Bench Press - 74kg x 8, 70kg x 8 x 2
Romanian Deadlift - 142.5kg x 6 x 3
Snatch Grip Barbell Shrug - 65kg x 15, 14, 14, 15

Friday:
Bench Press - 96.5kg x 1, 90kg x 3, 85kg x 3 x 3
303 tempo Front Squad - 65kg x 8 x 3
Machine Shoulder Press - 30kg x 10, 25kg x 10, 20kg x 12
Machine Chest Press - 30kg x 16, 15, 15, 18

Monday:
Deadlift - 215kg x 1, 200kg x 3, 186.5kg x 3 x 3
2 count Larsen Press - 76.5kg x 6 x 3
Seated Machine Row - 60kg x 10 x 3
Rope Upright Row - 27.5kg x 15, 15, 14, 15

Wednesday:
Press - 74kg x 1, 70kg x 3, 65kg x 3 x 3
Hack Squat - 140kg x 8 x 3
Dumbbell Incline Bench Press - 55kg x 14, 45kg x 12 x 3
Reverse Incline Lat Raises - 5+5kg x 15, 14, 12, 14

This week had minor progress on compounds and a couple of replacements for accessories. I’m experimenting with pull-ups on my GPP days, and I’ll probably replace them as they are putting nasty strain on my elbows. If I’m lucky, I’ll hit 5 plate deadlift by week 10 (and maybe a 100kg single on the bench press). After that, it will be a couple of bodybuilding cycles, which means no singles to test on.

76

Week 9 (2/4 - 2/10) - end bodyweight 93kg

Saturday:
Front Squat - 135kg x 1, 126.5kg x 3, 115kg x 3 x 3
2 count Wide Grip Bench Press - 72.5kg x 8, 68kg x 8 x 3
Romanian Deadlift - 145kg x 6 x 3
Snatch Grip Barbell Shrug - 65kg x 15, 14, 14, 15

Sunday:
Bench Press - 96.5kg x 1, 90kg x 3, 85kg x 3 x 3
303 tempo Front Squad - 65kg x 8 x 3
Seated Shoulder Press - 30kg x 20, 25kg x 12 x 3
Pec-Dec - 45kg x 16, 16, 14, 18

Thursday:
Deadlift - 217.5kg x 1, 204kg x 3, 188kg x 3 x 3
2 count Larsen Press - 77.5kg x 6 x 3
Chest Supported Machine T-Row - 65kg x 10 x 3
Rope Upright Row - 27.5kg x 14, 14, 13, 15

Friday:
Press - 75kg x 1, 70kg x 3, 67.5kg x 3 x 3
Hack Squat - 140kg x 8 x 3
Dumbbell Incline Bench Press - 55kg x 15, 45kg x 12, 11, 10
Reverse Incline Lat Raises - 5+5kg x 15, 14, 12, 15

Fahve plates dead next week? Bodyweight is going up again without noticeable fat gain, which is good progress.

77

Week 10 (2/14 - 2/20) - end bodyweight 93kg

Tuesday:
Front Squat - 135kg x 1, 125kg x 3, 115kg x 3 x 3
2 count Wide Grip Bench Press - 74kg x 8, 70kg x 8
Romanian Deadlift - 145kg x 6 x 3
Snatch Grip Barbell Shrug - 65kg x 15, 14, 12, 15

Wednesday:
303 tempo Front Squad - 65kg x 8 x 3
Seated Shoulder Press - 35kg x 14, 30kg x 12 x 3
Bench Press - 92.5kg x 1, 86.5kg x 3, 82.5kg x 3 x 3 (Benches full, more in summary)​
Chest Press - 35kg x 18, 16, 16, 15

Sunday:
Deadlift - 220kg x 1, 202.5kg x 3, 187.5kg x 3 x 3
2 count Larsen Press - 78kg x 6 x 3
Chest Supported Machine T-Row - 65kg x 10 x 3
Rope Upright Row - 27.5kg x 15, 14, 14, 15

Monday:
Press - 76.5kg x 1, 70kg x 3, 67.5kg x 3 x 3
Hack Squat - 140kg x 8 x 3
Dumbbell Incline Bench Press - 55kg x 15, 45kg x 12 x 3
Reverse Incline Lat Raises - 5+5kg x 15, 14, 12, 16

Solid closing week. The bench press got screwed by everybody benching on Wednesday (???), and me going ham on those shoulder presses. The deadlift was five plates but somewhat intense with a bit of blood (my nail cut into my thumb meat during hook grip; I didn’t feel anything until somebody pointed out my shorts had a blood stain on them). I should invest in better thumb tape next time I program comp deadlifts.

New week, new program. Buddybuilding 101.

78

Week 1 (2/24 - 3/1) - end bodyweight 92kg

Friday:
Front Squat - 90kg x 10, 95kg x 10
Hack Machine - 120kg x 10, 130kg x 10, 140kg x 10
Leg Extensions - 40kg x 12, 45kg x 12, 50kg x 12
Hack Machine Calf Raise - 50kg x 12, 60kg x 12, 70kg x 12

Saturday:
220 Wide Grip Bench Press - 60kg x 10, 62,5kg x 10
Incline Dumbbell Flye - 20kg x 12, 25kg x 12, 30kg x 12
High Incline Dumbbell Bench Press - 40kg x 10, 45kg x 10, 50kg x 10
Chest Supported T-Row Machine - 55kg x 10, 60kg x 10, 65kg x 10
Cable Face Pull - 25kg x 12, 30kg x 12, 35kg x 10

Monday:
Romanian Deadlift - 120kg x 10, 125kg x 10
Good Morning - 55kg x 10, 65kg x 10, 70kg x 10
Leg Curls - 25kg x 12, 30kg x 12
Standing Machine Calf Raise - 45kg x 15, 50kg x 15

Wednesday:
Neutral Lat Pull Down - 50kg x 10, 55kg x 10, 60kg x 10
Meadows Row - 30kg x 12, 35kg x 12, 37.5kg x 12
Larsen Press - 50kg x 12, 55kg x 12, 57,5kg x 12
Reverse Incline Lat Raises - 10kg x 15, 15kg x 15
Snatch Grip Barbell Shrug - 70kg x 10, 75kg x 10, 77,5kg x 10

The first week of training sessions were mainly about familiarizing myself with new exercises, routes around the gym, and taking some notes. Thanks to Dr. Mike from RP, my chest is now on fire from benching. Other funny additions are leg curls, which feel weird in the back of my knees (???), and good mornings (my first time doing those).

79

Week 2 (3/4 - 3/9) - end bodyweight 92kg

Saturday:
Front Squat - 90kg x 10 x 3
Smith Machine Hack Squat - 60kg x 10 x 3
Leg Extensions - 50kg x 12 x 3
Hack Machine Calf Raise - 80kg x 12 x 2

Sunday:
220 Wide Grip Bench Press - 60kg x 10 x 3
Incline Dumbbell Flye - 30kg x 12 x 2
High Incline Dumbbell Bench Press - 50kg x 10 x 2
Chest Supported T-Row Machine - 65kg x 10 x 2
Cable Face Pull - 45kg x 12 x 2

Wednesday:
Romanian Deadlift - 120kg x 10 x 3
Good Morning - 65kg x 10 x 3
Leg Curls - 30kg x 12, 25kg x 12 x 2
Standing Machine Calf Raise - 50kg x 15 x 2

Thursday:
Neutral Lat Pull Down - 55kg x 10 x 3
Meadows Row - 40kg x 12 x 2
Flat Dumbbell Bench Press - 55kg x 12 x 3
Reverse Incline Lat Raises - 15kg x 15 x 2
Snatch Grip Barbell Shrug -80kg x 10 x 2

The leg curls still feel weird; I should be more mindful about hyperextending my knees at the bottom. Other than that, it’s still manageable from the recovery side (except for the leg day, which can still be felt a couple of days later).

80

Week 3 (3/13 - 3/19) - end bodyweight 93kg

Monday:
Front Squat - 90kg x 10 x 3
Smith Machine Hack Squat - 60kg x 10 x 3
Leg Extensions - x
Hack Machine Calf Raise - 80kg x 12 x 3

Tuesday:
220 Wide Grip Bench Press - 60kg x 10 x 3
Incline Dumbbell Flye - 30kg x 12 x 3
High Incline Dumbbell Bench Press - 50kg x 10 x 3
Chest Supported T-Row Machine - 65kg x 10 x 3
Cable Face Pull - 45kg x 12 x 2

Saturday:
Romanian Deadlift - 120kg x 10 x 3
Good Morning - 70kg x 10 x 3
Leg Curls - 25kg x 12 x 3
Standing Machine Calf Raise - 50kg x 15 x 3

Sunday:
Neutral Lat Pull Down - 60kg x 10 x 3
Meadows Row - 40kg x 12 x 3
Flat Dumbbell Bench Press - 55kg x 12 x 2, 45kg x 12
Reverse Incline Lat Raises - 15kg x 15 x 2
Snatch Grip Barbell Shrug - 80kg x 10 x 3

Judging from the tightness of my pants, I’ll need to rethink legs and pull day, lower the volume a bit, and maybe use main lift + assist and nick the second assist movement altogether. The lower volume is too much to recover from, making my physique look bottom-heavy (a complete antithesis of this bodybuilding block). I’ll think about some replacement (probably obliques on leg day and lat pullover on pull day).

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