Haha, i hope by the end of winter. I FUCKING CAN'T WAIT.
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El hotborsh.
- Thread starter hotborsh
- Start date
Been adviced to do a 3 week cycle instead of a 5 week, since my numbers aren't that big and I should be able to progress faster.
Week 1 Day 1
High Bar Squat:
102.5kg x3
102.5kg x3
107.5kg x2
107.5kg x2
115kg x3
Incline Bench Press:
52.5kg x10
52.5kg x10
52.5kg x10
Cable Rows:
55kg x15
55kg x15
55kg x10
55kg x10
50 reps total
Leg Curls:
35kg x15
35kg x15
35kg x10
35kg x10
50 reps total
Bicep Curls:
12kg x13
12kg x13
12kg x10
12kg x10
46 reps total
Week 1 Day 1
High Bar Squat:
102.5kg x3
102.5kg x3
107.5kg x2
107.5kg x2
115kg x3
Incline Bench Press:
52.5kg x10
52.5kg x10
52.5kg x10
Cable Rows:
55kg x15
55kg x15
55kg x10
55kg x10
50 reps total
Leg Curls:
35kg x15
35kg x15
35kg x10
35kg x10
50 reps total
Bicep Curls:
12kg x13
12kg x13
12kg x10
12kg x10
46 reps total
Week 1 Day 2
Bench Press:
77.5kg x3
77.5kg x3
80kg x2
80kg x2
85kg x2
77.5kg x5
Paused Squats:
85kg x3
85kg x3
85kg x3
85kg x3
85kg x3
85kg x3
85kg x3
DB OHP:
16kg x13
16kg x13
16kg x12
16kg x12
50 reps total
DB Lateral Raises:
5kg x13
5kg x13
5kg x12
5kg x12
50 reps totals
DB Flyes:
10kg x15
10kg x15
10kg x10
10kg x10
50 reps total
Felt weak today, was hoping for 3-4 reps on the heavyest BP set.
Bench Press:
77.5kg x3
77.5kg x3
80kg x2
80kg x2
85kg x2
77.5kg x5
Paused Squats:
85kg x3
85kg x3
85kg x3
85kg x3
85kg x3
85kg x3
85kg x3
DB OHP:
16kg x13
16kg x13
16kg x12
16kg x12
50 reps total
DB Lateral Raises:
5kg x13
5kg x13
5kg x12
5kg x12
50 reps totals
DB Flyes:
10kg x15
10kg x15
10kg x10
10kg x10
50 reps total
Felt weak today, was hoping for 3-4 reps on the heavyest BP set.
Week 1 Day 3
Deadlift:
127.5kg x3
127.5kg x3
132.5kg x2
132.5kg x2
140kg x3
Legs Up Bench:
57.5kg x10
57.5kg x10
57.5kg x10
Pulldowns:
60kg x13
60kg x13
60kg x11
60kg x11
48 reps total
Hyperextension:
x15
x15
x10
x10
50 reps total
Deadlift:
127.5kg x3
127.5kg x3
132.5kg x2
132.5kg x2
140kg x3
Legs Up Bench:
57.5kg x10
57.5kg x10
57.5kg x10
Pulldowns:
60kg x13
60kg x13
60kg x11
60kg x11
48 reps total
Hyperextension:
x15
x15
x10
x10
50 reps total
Week 1 Day 4
CGBP:
72.5kg x3
72.5kg x3
77.5kg x2
72.5kg x3
Failed. Don't know why, but felt really weak today, maybe I need more sleep and food.
RDL:
70kg x10
70kg x10
70kg x10
Incline DB Press:
20kg x15
20kg x13
20kg x11
20kg x11
50 reps total
Machine Dips:
75kg x13
75kg x13
75kg x12
75kg x12
50 reps total
Tricep Pushdowns:
22.5kg x13
22.5kg x13
22.5kg x12
22.5kg x12
50 reps total
CGBP:
72.5kg x3
72.5kg x3
77.5kg x2
72.5kg x3
Failed. Don't know why, but felt really weak today, maybe I need more sleep and food.
RDL:
70kg x10
70kg x10
70kg x10
Incline DB Press:
20kg x15
20kg x13
20kg x11
20kg x11
50 reps total
Machine Dips:
75kg x13
75kg x13
75kg x12
75kg x12
50 reps total
Tricep Pushdowns:
22.5kg x13
22.5kg x13
22.5kg x12
22.5kg x12
50 reps total
Week 1 Day 5
Front Squat:
77.5kg x3
77.5kg x3
80kg x2
80kg x2
85kg x5
OHP:
35kg x10
35kg x10
35kg x10
Pullups:
6
6
5
5
22 reps total
DB Lunges:
6kg x13
6kg x13
6kg x12
6kg x12
50 reps total
Bicep Curls:
12kg x13
12kg x13
12kg x12
12kg x12
50 reps total
Front Squat:
77.5kg x3
77.5kg x3
80kg x2
80kg x2
85kg x5
OHP:
35kg x10
35kg x10
35kg x10
Pullups:
6
6
5
5
22 reps total
DB Lunges:
6kg x13
6kg x13
6kg x12
6kg x12
50 reps total
Bicep Curls:
12kg x13
12kg x13
12kg x12
12kg x12
50 reps total
Week 2 Day 1
Squat:
105kg x3
110kg x2
110kg x2
117.5kg x1
117.5kg x3
Incline Bench Press:
55kg x8
55kg x8
55kg x8
Cable Rows:
60kg x15
60kg x13
60kg x12
60kg x10
50 reps total
Leg Curls:
40kg x12
40kg x13
40kg x13
40kg x12
50 reps total
Bicep Curls:
14kg x11
14kg x10
14kg x10
14kg x10
41 reps total
Squat:
105kg x3
110kg x2
110kg x2
117.5kg x1
117.5kg x3
Incline Bench Press:
55kg x8
55kg x8
55kg x8
Cable Rows:
60kg x15
60kg x13
60kg x12
60kg x10
50 reps total
Leg Curls:
40kg x12
40kg x13
40kg x13
40kg x12
50 reps total
Bicep Curls:
14kg x11
14kg x10
14kg x10
14kg x10
41 reps total
Week 2 Day 2
Bench Press:
80kg x3
82.5kg x2
82.5kg x2
87.5kg x1
87.5kg x3
80kg x4
Paused Squat:
90kg x2
90kg x2
90kg x2
90kg x2
90kg x2
90kg x2
90kg x2
90kg x2
DB OHP:
17.5kg x10
17.5kg x9
17.5kg x8
17.5kg x8
35 reps total
DB Lateral Raises:
6kg x15
6kg x15
6kg x10
6kg x10
50 reps total
DB Flies:
12kg x15
12kg x15
12kg x10
12kg x10
50 reps total
Pretty good session. I wasn't sure about last set on bench press, but actually got 3 reps, pretty sweet, considering previous sets.
Bench Press:
80kg x3
82.5kg x2
82.5kg x2
87.5kg x1
87.5kg x3
80kg x4
Paused Squat:
90kg x2
90kg x2
90kg x2
90kg x2
90kg x2
90kg x2
90kg x2
90kg x2
DB OHP:
17.5kg x10
17.5kg x9
17.5kg x8
17.5kg x8
35 reps total
DB Lateral Raises:
6kg x15
6kg x15
6kg x10
6kg x10
50 reps total
DB Flies:
12kg x15
12kg x15
12kg x10
12kg x10
50 reps total
Pretty good session. I wasn't sure about last set on bench press, but actually got 3 reps, pretty sweet, considering previous sets.
Week 2 Day 3
Deadlift:
130kg x3
137.5kg x2
137.5kg x2
145kg x1
145kg x3
Legs Up Bench:
62.5kg x8
62.5kg x8
62.5kg x8
Pulldowns:
60kg x13
60kg x13
60kg x12
60kg x12
50reps total
Hyperextension:
+5kg x13
+5kg x13
+5kg x12
+5kg x12
Deadlift:
130kg x3
137.5kg x2
137.5kg x2
145kg x1
145kg x3
Legs Up Bench:
62.5kg x8
62.5kg x8
62.5kg x8
Pulldowns:
60kg x13
60kg x13
60kg x12
60kg x12
50reps total
Hyperextension:
+5kg x13
+5kg x13
+5kg x12
+5kg x12
Week 2 Day 4
CGBP:
75kg x3
77.5kg x2
77.5kg x2
82.5kg x1
82.5kg x4
RDL:
75kg x10
75kg x10
75kg x10
Incline DB Press:
22kg x15
22kg x13
22kg x10
22kg x8
46 reps total
Machine Dips:
80kg x12
80kg x12
80kg x10
80kg x12
46 reps total
Tricep Pushdowns:
25kg x15
25kg x15
25kg x10
25kg x10
50 reps total
Was superseting DB Press and Machine dips, the pump is real.
CGBP:
75kg x3
77.5kg x2
77.5kg x2
82.5kg x1
82.5kg x4
RDL:
75kg x10
75kg x10
75kg x10
Incline DB Press:
22kg x15
22kg x13
22kg x10
22kg x8
46 reps total
Machine Dips:
80kg x12
80kg x12
80kg x10
80kg x12
46 reps total
Tricep Pushdowns:
25kg x15
25kg x15
25kg x10
25kg x10
50 reps total
Was superseting DB Press and Machine dips, the pump is real.
Week 3 Day 1
Squat:
107.5kg x3
115kg x2
120kg x1
120kg x1
120kg x3
Incline Bench Press:
60kg x6
60kg x6
60kg x6
60kg x6
Cable Rows:
65kg x13
65kg x13
65kg x12
65kg x12
50 reps total
Leg Curls:
45kg x12
45kg x12
45kg x10
45kg x10
44 reps total
Bicep Curls:
14kg x11
14kg x11
14kg x11
14kg x11
44 reps total
Squat:
107.5kg x3
115kg x2
120kg x1
120kg x1
120kg x3
Incline Bench Press:
60kg x6
60kg x6
60kg x6
60kg x6
Cable Rows:
65kg x13
65kg x13
65kg x12
65kg x12
50 reps total
Leg Curls:
45kg x12
45kg x12
45kg x10
45kg x10
44 reps total
Bicep Curls:
14kg x11
14kg x11
14kg x11
14kg x11
44 reps total
Finally got to the gym
Week 3 Day 2
Bench Press:
80kg x3
85kg x2
90kg x1
90kg x1
90kg x2
Paused Squat:
95kg 10x1
DB OHP:
17.5kg x10
17.5kg x10
17.5kg x9
17.5kg x10
39 reps total
DB Lateral Raises:
7kg x15
7kg x13
7kg x11
7kg x11
50 reps total
DB Flies:
14kg x13
14kg x13
14kg x12
14kg x12
50 reps total
Hooray! I finally benched 90kg and even managed to get 2 reps on the last set, which is a fatigued PR. Never benched 90kg before at all. So i'm very happy with this session. Last rep was very close to failing, but I managed it.
Week 3 Day 2
Bench Press:
80kg x3
85kg x2
90kg x1
90kg x1
90kg x2
Paused Squat:
95kg 10x1
DB OHP:
17.5kg x10
17.5kg x10
17.5kg x9
17.5kg x10
39 reps total
DB Lateral Raises:
7kg x15
7kg x13
7kg x11
7kg x11
50 reps total
DB Flies:
14kg x13
14kg x13
14kg x12
14kg x12
50 reps total
Hooray! I finally benched 90kg and even managed to get 2 reps on the last set, which is a fatigued PR. Never benched 90kg before at all. So i'm very happy with this session. Last rep was very close to failing, but I managed it.
Week 3 Day 5
OHP:
Went up to 55kg x2, the reps were pretty clean, felt like I had 1-2 more reps in me, but decided to go for 60kg and failed. Will keep the 55kg x2 for the next cycle.
Front Squat:
Went up to 85kgx2 which felt really heavy and decided to stop for today.
Pullups:
6
6
6
6
Leg extensions:
A few sets just to get the blood flowing.
Been dealing with shoulder pain/bicep inflamation and knee pain this week, so decided not to bench. Shoulder is almost healed. Knee was hurting a bit on the first sets of front squats, but by the end it felt much better, aspecially after leg extensions, so hopefully next week I'm going to squat and bench again.
So far it seems that my 2RM only increased on the Back Squat and Bench Press.
2RM for the next cycle:
Back Squat - 120kg->125kg
Bench Press - 90kg->92.5kg
Deadlift - 147.5kg. Even though I could use a 150kg 2RM, as I managed to pull 3 singles @ 147.5kg which were in a fatigued state, but I don't feel myself confident if I don't hit atleast 2 reps on the last set.
OHP - 55kg
Front Squat - 90kg
Next cycle is going to be more about volume, rather than intensity and will last until I need a deload or decide to test my new 2RM or 1RM. Hopefully no more injuries or unexpected life obstacles, I've been dreaming about 100kg bench, 140kg squat and 160kg deadlift for a long time now, and they finally are somewhere on the horizon. Hopefully by the end of winter or in first half of spring.
OHP:
Went up to 55kg x2, the reps were pretty clean, felt like I had 1-2 more reps in me, but decided to go for 60kg and failed. Will keep the 55kg x2 for the next cycle.
Front Squat:
Went up to 85kgx2 which felt really heavy and decided to stop for today.
Pullups:
6
6
6
6
Leg extensions:
A few sets just to get the blood flowing.
Been dealing with shoulder pain/bicep inflamation and knee pain this week, so decided not to bench. Shoulder is almost healed. Knee was hurting a bit on the first sets of front squats, but by the end it felt much better, aspecially after leg extensions, so hopefully next week I'm going to squat and bench again.
So far it seems that my 2RM only increased on the Back Squat and Bench Press.
2RM for the next cycle:
Back Squat - 120kg->125kg
Bench Press - 90kg->92.5kg
Deadlift - 147.5kg. Even though I could use a 150kg 2RM, as I managed to pull 3 singles @ 147.5kg which were in a fatigued state, but I don't feel myself confident if I don't hit atleast 2 reps on the last set.
OHP - 55kg
Front Squat - 90kg
Next cycle is going to be more about volume, rather than intensity and will last until I need a deload or decide to test my new 2RM or 1RM. Hopefully no more injuries or unexpected life obstacles, I've been dreaming about 100kg bench, 140kg squat and 160kg deadlift for a long time now, and they finally are somewhere on the horizon. Hopefully by the end of winter or in first half of spring.
VDIP
Week 1 Day 1
Back Squat:
100kg x7
100kg x6
100kg x7
20 reps total
SLDL:
87.5kg x10
87.5kg x12
87.5kg x12
34 reps total
DB Lunges:
6kg x13
6kg x13
6kg x12
6kg x12
50 reps total
Pullups:
6
6
6
4
22 reps total
Was gassing hard and even dizzy. Not used to this volume, though i thought it would be much easier.
Week 1 Day 1
Back Squat:
100kg x7
100kg x6
100kg x7
20 reps total
SLDL:
87.5kg x10
87.5kg x12
87.5kg x12
34 reps total
DB Lunges:
6kg x13
6kg x13
6kg x12
6kg x12
50 reps total
Pullups:
6
6
6
4
22 reps total
Was gassing hard and even dizzy. Not used to this volume, though i thought it would be much easier.
Week 1 Day 2
Bench Press:
75kg x6
75kg x7
75kg x7
20 reps total
CGBP:
50kg x12
50kg x12
50kg x11
35 reps total
Incline DB Press:
16kg x13
16kg x13
16kg x12
16kg x12
50 reps total
DB OHP:
14kg x12
14kg x10
14kg x10
14kg x10
42 reps total
Feel crushed, good thing I lowered the weight for T3's.
Bench Press:
75kg x6
75kg x7
75kg x7
20 reps total
CGBP:
50kg x12
50kg x12
50kg x11
35 reps total
Incline DB Press:
16kg x13
16kg x13
16kg x12
16kg x12
50 reps total
DB OHP:
14kg x12
14kg x10
14kg x10
14kg x10
42 reps total
Feel crushed, good thing I lowered the weight for T3's.
Week 1 Day 3
Deadlift:
120kg x6
120kg x6
120kg x6 or 7
18-19 total reps
Front Squat:
57.5kg x11
57.5kg x11
57.5kg x11
33 reps total
DB Rows:
20kg x15
20kg x15
20kg x10
20kg x10
50 reps total
Cable Rows:
50kg x15
50kg x12
50kg x13
50kg x10
50 reps total
Deadlift:
120kg x6
120kg x6
120kg x6 or 7
18-19 total reps
Front Squat:
57.5kg x11
57.5kg x11
57.5kg x11
33 reps total
DB Rows:
20kg x15
20kg x15
20kg x10
20kg x10
50 reps total
Cable Rows:
50kg x15
50kg x12
50kg x13
50kg x10
50 reps total
Week 1 Day 4
OHP:
45kg x7
45kg x7
45kg x7
21 reps total
Push Press:
32.5kg x13
32.5kg x12
32.5kg x12
37 reps total
Incline Bench Press:
45kg x13
45kg x13
45kg x10
45kg x10
46 reps total
Machine Dips:
70kg x13
70kg x15
70kg x12
70kg x10
50 reps total
OHP:
45kg x7
45kg x7
45kg x7
21 reps total
Push Press:
32.5kg x13
32.5kg x12
32.5kg x12
37 reps total
Incline Bench Press:
45kg x13
45kg x13
45kg x10
45kg x10
46 reps total
Machine Dips:
70kg x13
70kg x15
70kg x12
70kg x10
50 reps total
Week 1 Day 5
Front Squat:
75kg x7
75kg x7
75kg x8
22 reps total
Back Squat:
75kg x11
75kg x11
75kg x10
32 reps total
Barbell Rows:
50kg x15
50kg x15
50kg x10
50kg x10
50 reps total
Bicep Curls:
14kg x13
14kg x10
12kg x10
12kg x8
41 reps total
Front Squat:
75kg x7
75kg x7
75kg x8
22 reps total
Back Squat:
75kg x11
75kg x11
75kg x10
32 reps total
Barbell Rows:
50kg x15
50kg x15
50kg x10
50kg x10
50 reps total
Bicep Curls:
14kg x13
14kg x10
12kg x10
12kg x8
41 reps total
