Cycle 3 Week 1

Tuesday / Bench Press

Bench Press:
65kg x 5
75kg x 5
85kg x 10

50kg x 5 x 10

DB Rows:
32.5kg x 3 x 10
35kg x 2 x 10


Thursday / Squats

Squats:
90kg x 5
105kg x 5
115kg x 8

70kg x 5 x 10

Leg Curls:
30kg x 5 x 10

definitely had atleast 2 more on 115kg set.
BBB sets were stupid tough.


Saturday / Military Press

Military Press:
45kg x 5
55kg x 5
60kg x 6

35kg x 5 x 10

Neutral Grip Pullups:
BW x 5
5kg x 5
10kg x 5
15kg x 5 x 5

why is my shoulder pressing so bad T__T


Sunday / Deadlifts

Deadlifts:
100kg x 5
115kg x 5
130kg x 10

75kg x 5 x 10

Hanging Leg Raises:
BW x 5 x 10


This post has been edited by Kaffatsum: Mar 30 2014, 07:42 PM

Cycle 3 Week 2

Tuesday / Bench Press

Bench Press:
70kg x 3
80kg x 3
90kg x 8

60kg x 5 x 10

DB Rows:
35kg x 10,10,10,10,7


Thursday / Squats

Squats:
100kg x 3
110kg x 3
125kg x 6

75kg x 5 x 10

Leg Curls:
30kg x 2 x 10
36kg x 3 x 10

no pump whatsoever :'(


Saturday / Military Press

Military Press:
50kg x 3
60kg x 3
65kg x 2

40kg x 10,10,6,2
35kg x 6,5

Neutral Grip Pullups:
BW x 5
5kg x 5
10kg x 10,10,10,6
5kg x 6

shit session. seems im getting weaker in military presses... wtf.


Sunday / Deadlift

Deadlift:
100kg x 8
120kg x 8
135kg x 10

Lat Pulldowns (front + BTN), Machine Rows, Seated Cable Rows

some guy worked in with me so i had to do a 'bodybuilding' type workout..
didnt get the BBB sets in :'(
this better not mess with my benchpress day on tuesday >:(

This post has been edited by Kaffatsum: Apr 6 2014, 07:34 PM

Cycle 3 Week 3

Tuesday / Bench Press

Bench Press:
75kg x 5
85kg x 3
95kg x 4

65kg x 2 x 10
60kg x 3 x 10

DB Rows:
30kg x 10
32.5kg x 10
35kg x 10
37.5kg x 2 x 10

spotter grabbed bar when 5th rep was going up. maybe could have gotten a 5th, but it wouldve been a grinder.
used straps on last set of db rows


Thursday / Squats

Squats:
105kg x 5
115kg x 3
130kg x 5

80kg x 5 x 10

Leg Curls:
30kg x 10
36kg x 4 x 10


Saturday / Military Press

Military Press:
55kg x 5
60kg x 3
70kg x miss
65kg x 1

60kg x 3 x 10
65kg x 10,6,4

Neutral Grip Pullups:
BW x 10
5kg x 10
10kg x 10
10kg x 5
15kg x 5
20kg x 5

looks like im in need of a deload for military press


Sunday / Deadlifts

Deadlifts:
115kg x 5
130kg x 3
145kg x 6

80kg x 5 x 10

Hanging Leg Raises:
BW x 5 x 10

This post has been edited by Kaffatsum: Apr 13 2014, 07:45 PM

Cycle 3 Deload Week

Tuesday / Bench Press

Bench Press:
40kg x 5
50kg x 5
60kg x 5

40kg x 5 x 10

DB Rows:
15kg x 5 x 10


Thursday / Squats

Squats:
55kg x 5
70kg x 5
80kg x 5

40kg x 5 x 10

Leg Curls:
18kg x 5 x 10


Saturday / Military Press

Military Press:
30kg x 5
40kg x 5
45kg x 5

DB Shoulder Press, DB Lateral Raises, Rear Delt Flies, Upright Rows, 2 Tricep Exercises, Neutral Grip Pullups


Sunday / Deadlifts

Deadlifts:
60kg x 5
75kg x 5
90kg x 5

60kg x 5 x 10

Hanging Leg Raises:
BW x 5 x 10

This post has been edited by Kaffatsum: Apr 20 2014, 07:56 PM

Cycle 4 Week 1

Tuesday / Bench Press

Bench Press:
75kg x 5
80kg x 5
85kg x 10

50kg x 5 x 10

DB Rows:
32.5kg x 5 x 10

didnt get a rep PR on 85kg but it felt smoother.. i tend to lose my tightness after like the 2nd rep .__.


Thursday / Squats

Squats:
105kg x 5
115kg x 5
120kg x 8

70kg x 5 x 10

Leg Curls:
30kg x 2 x 10
36kg x 3 x 10


Saturday / Military Press

Military Press:
50kg x 2 x 5
55kg x 8

30kg x 5 x 10

Neutral Grip Pullups:
BW x 10
5kg x 4 x 10

reset on military press. should hit 70kg before fasting begins.


Sunday / Deadlifts

Deadlifts:
120kg x 5
130kg x 5
130kg x 11

75kg x 5 x 10

Hanging Leg Raises:
BW x 5 x 10

messed up. suppose to do 120kg, 125kg, then 130kg.

This post has been edited by Kaffatsum: Apr 27 2014, 08:14 PM

Cycle 4 Week 2

Wednesday / Bench Press

Bench Press:
80kg x 3
85kg x 3
90kg x 6

60kg x 5 x 10

DB Rows:
30kg x 10
35kg x 4 x 10

the hardest part is unracking the weight .. i get totally out of groove.


Thursday / Squats

Squats:
115kg x 3
120kg x 3
130kg x 6

80kg x 5 x 10

Leg Curls:
36kg x 5 x 10


Saturday / Military Press

Military Press:
50kg x 3
55kg x 3
60kg x 6

40kg x 5 x 10

Neutral Grip Pullups:
BW x 5
5kg x 5
10kg x 10,10,10,6
BW x 4

60kg felt good! I dont remember struggling on the 6th rep


Sunday / Deadlifts

Deadlifts:
120kg x 3
130kg x 3
140kg x 8

80kg x 5 x 10

Hanging Leg Raises:
BW x 5 x 10

This post has been edited by Kaffatsum: May 4 2014, 07:18 PM

Cycle 4 Week 3

Tuesday / Bench Press

Bench Press:
75kg x 5
85kg x 3
95kg x 4

65kg x 5 x 10

DB Rows:
27.5kg x 10
30kg x 10
32.5kg x 10
35kg x 10
37.5kg x 2 x 10


Thursday / Squats

Squats:
105kg x 5
120kg x 3
135kg x 5

85kg x 5 (or 6?) x 10

Leg Curls:
30kg x 10
36kg x 10
43kg x 3 x 6

i think i did 6 sets with 85kg. i cant remember. so much blood not in my head


Saturday / Military Press

Military Press:
50kg x 5
55kg x 3
60kg x 7

40kg x 4 x 10
45kg x 8, 40kg x 2

Neutral Grip Pullups:
BW x 10
5kg x 10
10kg x 3 x 10


Sunday / Deadlifts

Deadlifts:
120kg x 5
135kg x 3
150kg x 5

85kg x 5-6? x 10

Hanging Leg Raises:
BW x 5 x 12

This post has been edited by Kaffatsum: May 11 2014, 07:15 PM

Cylce 4 Deload Week

Tuesday / Bench Press

Bench Press:
40kg x 5
50kg x 5
60kg x 5

40kg x 5 x 10

DB Rows:
15kg x 5 x 10



Saturday / Military Press

DB Shoulder Press, DB Side Laterals, Reverse Machine Fly, BB Curls, Tricep Pushdowns, Preacher Curls, CGBP, Cable Curls, Tricep Pushdowns


Sunday / Deadlifts

Squats:
65kg x 5
75kg x 5
85kg x 5

Deadlifts:
70kg x 5
85kg x 5
95kg x 5

Hanging Leg Raises:
BW x 3 x 15

chose to skip thursday session. too much schoolwork to do.

This post has been edited by Kaffatsum: May 21 2014, 02:20 AM

Cycle 5 Week 1

Tuesday / Bench Press

Bench Press:
70kg x 5
80kg x 5
90kg x 8

60kg x 5 x 10

DB Rows:
30kg x 10
32.5kg x 10
35kg x 3 x 10


Thursday / Squats

Squats:
95kg x 5
110kg x 5
125kg x 8

80kg x 5 x 10

Leg Curls:
30kg x 5 x 10


Saturday / Military Press

Military Press:
45kg x 5
50kg x 5
55kg x 10

40kg x 5 x 10

Neutral Grip Pullups:
BW x 10
5kg x 10
10kg x 8,8,8


Sunday / Deadlifts

Deadlifts:
100kg x 5
120kg x 5
135kg x 10-11?

80kg x 5 x 10

Hanging Leg Raises:
BW x 5 x 15



This post has been edited by Kaffatsum: May 25 2014, 07:03 PM

nice, really like the flexible 5/3/1 template. hope one day i can run it too.

i cant agree more, its an amazing program. and its super flexible!
if your goals are strength-related, the sooner you get on 5/3/1, the better!

Cycle 5 Week 2

Tuesday / Bench Press

Bench Press:
75kg x 3
85kg x 3
95kg x 5

65kg x 5 x 10

DB Rows:
32.5kg x 5 x 10

took it light on the rows, back was still sore from deadlifts.


Thursday / Squats

Squats:
105kg x 3
120kg x 3
130kg x 7

85kg x 5 x 10

Leg Curls:
36kg x 2 x 10
24kg x 2 x 10
14kg x 10

BBB sets knocked me out!


Sunday / Deadlifts & Military Press

Deadlifts:
115kg x 3
130kg x 3
145kg x 3

Military Press:
45kg x 3
55kg x 3
60kg x 3

Neutral Grip Pullups:
BW x 10,10,10,8,5

Hanging Leg Raises:
BW x 4 x 15

had to travel somewhere and missed saturdays session combined 2 sessions, doing the bare minimum. no BBB sets.

This post has been edited by Kaffatsum: Jun 1 2014, 09:46 PM

Cycle 5 Week 3

Tuesday / Bench Press

Bench Press:
80kg x 5
90kg x 3
100kg x 6*

70kg x 10,10,10,7,3
60kg x 10

DB Rows:
32.5kg x 10
35kg x 2 x 10**
37.5kg x 2 x 10**

*obviously spotted. first the guy insisted on spotting me from the front, and then he never took his hands off the bar

** wanted to ramp up from 32.5kg to 40kg, but i messed up by doing 35kg twice, and then 37.5kg twice too!!

I probably wont do a deload week so i can cramp in another cycle before ramadhan.


Thursday / Squats

Squats:
110kg x 5
125kg x 3
140kg x 3

85kg x 10
80kg x 10
75kg x 10
70kg x 10
65kg x 10

Leg Curls:
30kg x 10
24kg x 10
18kg x 10
14kg x 10
9kg x 10

140kg went up so quickly! definitely couldve gone for another 1-2 reps!


Saturday / Military Press

Military Press:
50kg x 5
55kg x 3
65kg x 3

45kg x 5 x 10

Neutral Grip Pullups:
BW x 5 x 10

BBB sets going up, 5/3/1 sets remaining the same ...


Sunday / Deadlifts

Deadlifts:
120kg x 5
135kg x 3
155kg x 5

90kg x 5 x 10

Hanging Leg Raises:
BW x 5 x 15

This post has been edited by Kaffatsum: Jun 8 2014, 08:59 PM

Cycle 6 Week 1

Tuesday / Bench Press

Bench Press:
80kg x 5
85kg x 5
90kg x 9

65kg x 2 x 10
60kg x 10,8,10,2

DB Rows:
32.5kg x 5 x 10


Thursday / Squats

Squats:
115kg x 5
120kg x 5
130kg x 5

80kg x 5 x 10

Leg Curls:
30kg x 5 x 10

one of the tougher sessions. lack of sleep + little food = bad


Saturday / Military Press

Military Press:
50kg x 5
55kg x 5
60kg x 7

45kg x 2 x 10
40kg x 3 x 10

Neutral Grip Pullups:
BW x 10
2.5kg x 10
5kg x 10
7.5kg x 2 x 8


Sunday / Deadlifts

Deadlifts:
125kg x 5
130kg x 5
140kg x 5

80kg x 5 x 10

Hanging Leg Raises:
BW x 5 x 10

form felt bad on 140kg but after seeing a recording, it looked fine... hmm

This post has been edited by Kaffatsum: Jun 15 2014, 08:05 PM

many people thought spotting means helping to complete a rep, thats totally wrong
bench 90kg for 9 reps is pretty insane, keep inspiring bro

The guy that spotted me is a competitive bber, so hes probably more used to that style

thank you for the kind words, bro

Cycle 6 Week 2

Tuesday / Bench Press

Bench Press:
85kg x 3
90kg x 3
95kg x 6

65kg x 5 x 10

DB Rows:
32.5kg x 2 x 10
35kg x 3 x 10


Thursday / Squats

Squats:
120kg x 3
130kg x 3
135kg x 5

85kg x 10
80kg x 2 x 10

Leg Curls:
30kg x 10
36kg x 10,10
36kg x 6, 23kg x 4
30kg x 6, 23kg x 4

im not getting in enough sleep, and its affecting my sessions.

since NGV22 is uploading videos, i thought i would every once in a while. form check?




Saturday / Military Press

Military Press:
55kg x 3
60kg x 3
65kg x 3

45kg x 10,10,10,8,8

Neutral Grip Pulldowns:
50kg x 5 x 10


Sunday / Deadlifts

Deadlifts:
130kg x 3
140kg x 3
150kg x 5

90kg x 5 x 10

Hanging Leg Raises:
BW x 3 x 15

Cable Crunches:
50kg x 3 x 15

5th rep felt/looked ugly. i need to work on starting with my hips lower.



This post has been edited by Kaffatsum: Jun 22 2014, 08:43 PM

man nice form on squats. you made that look super easy

this 1 squats nice. 2 times bodyweight?

thanks

yup. i like to sit at around 65-68kg.