24/3/2015

OHP deload/preload/rehab/whatever

3 x 50kg
3 x 57.5
3 x 65

3 x 10 x 40

Chin ups
4 x 10


Been sidelined with a wrist strain from the last front squat session. One step back again.

29/3/2016

C7W4 back deload

Chest supported rows
3 x 8 x 45kg


Chin ups
4 x 10


Face pulls
5 x 12


Machine calf raises
5 x 10 x 126kg


Seated DB curls
4 x 10 x 18kg

31/3/2016

C7W4 bench deload

3 x 72.5
3 x 82.5
3 x 95

3 x 10 x 60kg


Seated cable rows
5 x 10 x 59kg


Biceps were still a bit sore so took it easy.

1/4/2016

C7W4 front squats

3 x 80
3 x 90
3 x 102.5

3 x 10 x 60


Lying leg curls
5 x 10 x 45

5/4/2016

C8W1 OHP

5 x 50
5 x 57.5
6 x 65
5 x 57.5
15 x 50

5 x 10 x 42.5


Chin ups
5 x 10


Dips
3 x 12


Repeating poundages from previous cycle.

6/4/2016

C8W1 back


Chest supported rows
4 x 10 x 60kg


Chin ups
4 x 10


Face pulls
5 x 12


Machine calf raises
5 x 10 x 134kg


Seated DB curls
4 x 10 x 18kg

Hello. I've been following your journal for quite some time.

How is 5/3/1 + BBB doing to your physique?

I'm aware of your numbers. I've been thinking of going for 5/3/1 + BBB since I hit plateau with PHAT.

9/4/2016

C8W1 Bench

5 x 72.5
5 x 82.5
9/10 x 95
5 x 82.5
15 x 72.5

5 x 10 x 62.5kg

Had to be somewhere so cut today's workout short.



I think I've improved my arms, shoulders and back ever so slightly over the past couple of months. Hasn't been great overall progress tbh due due to injuries and getting sick a couple times, but can't complain given the circumstances.

11/4/2016

C8W1 front squat

5 x 80
5 x 90
7 x 102.5
5 x 90
13 x 80

5 x 10 x 67.5


Machine calf raises
5 x 10 x 135kg


Lying leg curls
8 x 56.5
8 x 59
3 x 8 x 56.5

14/4/2016

C8W2 OHP

3 x 52.5
3 x 60
4 x 67.5
3 x 60
15 x 52.5

5 x 10 x 42.5


Chin ups
5 x 10


Just didn't feel good on the top set. Bar path was off and couldn't correct it.

15/4/2016

C8W2 Back


Seated cable rows
4 x 10 x 73kg


Chin ups
5 x 10


Face pulls
5 x 12


Machine calf raises
5 x 10 x 135kg


Seated DB curls
4 x 8 x 20kg

20/4/2016

C8W2 bench press

3 x 77.5
3 x 90
5 x 100
3 x 90
15<y<20 x 77.5 (where y is the number of reps... )

5 x 10/10/8/8/8 x 62.5kg


DB rows
5 x 10 x 40kg


Face pulls
4 x 12


Just an all around shit day. Was sharing the bench so didn't take as much rest time as usual. Wrists are still a bit vulnerable as well.

This post has been edited by -Dan: Apr 21 2016, 01:45 AM

22/4/2016

C8w2 front squats

3 x 85
3 x 97.5
6 x 110
3 x 97.5
16 x 85

5 x 10 x 67.5kg


Machine calf raises
5 x 10 x 135kg


Lying leg curls
5 x 8 x 54kg


Much better.

4/5/2016

C8w3 OHP

5 X 57.5
3 X 65
2 X 72.5
3 X 65
11 X 57.5

5 X 10 X 42.5


Chin ups
5 X 10


Dips
3 X 12

5/5/2016

C8w3 back


Chest supported rows
4 X 10/8/8/7 X 60kg


Chin ups
4 X 10


Face pulls
5 X 12


Machine calf raises
5 X 10 X 135kg


Seated DB curls
4 X 10 X 18kg

9/5/2016

C8W3 bench press

5 X 82.5
3 X 95
4 X 105
3 X 95
14 X 82.5

5 X 62.5


DB rows
5 X 10 X 40kg

10/5/2016

C8W3 front squat

5 X 90
3 X 102.5
3 X 115
3 X 102.5
12 X 90

5 X 10 X 67.5


Machine calf raises
5 X 10 X 135kg


Lying leg curls
5 X 8 X 54kg

13/5/2016

C8W4 OHP deload

3 X 50
3 X 57.5
3 X 65

3 X 10 X 40kg


Chin ups
4 X 10


Dips
3 X 10

17/5/2016

C8W4 back deload


Chest supported rows
3 X 8 X 50kg


Chin ups
4 X 10


Face pulls
5 X 12


Machine calf raises
5 X 10 X 135kg


seated DB curls
4 X 10 X 18kg

19/5/2016

C8W4 bench deload

3 x 72.5
3 x 82.5
3 x 95

3 x 10 x 60kg


Chest supported rows
5 x 10 x 50kg


Seated DB curls
3 x 10 x 16kg