Weak1 Log

Sept 18, 2016

Squat
135 x5
170 x5
205 x5
235 x5
270 x5 RPE 7-8

Bench
90 x5
115 x5
135 x5
160 x5
180 x5 RPE 6-7

Row
75 x5
95 x5
115 x5
130 x5
150 x5 RPE 7

Front Squat
135 4x8

CG Inline
95 4x8

SLDL
270 4x8

Day one of week 5 is where I start to hit what should be PRs for my chosen maxes. Although my maxes are lighter than what I have done in the past I feel like I've picked reasonable weight to start with. An RPE of about 8 seems reasonable as I increase my maxes. I also feel like the increased amount of fluff and puff isn't eating into my recovery too much. I do need to up the food now. I will be adding a small amount of food to my daily intake. See what this gives me.
 
Last edited:
Sept 20, 2016

Squat
135 x5
170 x5
205 x5
205 x5

Press
70 x5
85 x5
100 x5
115 x5

Deadlift
230 x5
280 x5
325 x5
370 x5 RPE 6-7 felt easy today

CGBP paused
115 4x8

Shrugs
230 4x8

Lateral Raises
25 4x8

Chest Supported Row
70 4x8

Curls
30 4x8
 
I felt much stronger yesterday. I made a slight tweak to my deadlift set-up. I pointed my toes just ever so slightly out and felt like I could squeeze myself into position much better. I think I was setting up more like a clean pull instead of a deadlift. I felt like this new position had me pulling the bar with greater efficiency. The reps were fast and tight. Felt great! I love figuring this shit out.
 
What are your thoughts on rack pulls?

I have boxes at home, but can't use them in the gym. Would you guys use those plastic step up things? one on top of the other? I'd be using weights into the low 500's by the end of my cycle.
 
Last edited:
Sept 22, 2016

Squat
135 x5
170 x5
205 x5
235 x5
275 x3 RPE 7 Meh!
235 x8

Bench
90 x5
115 x5
135 x5
160 x5
185 x3 RPE 6
160 x8

Row
75 x5
95 x5
115 x5
130 x5
155 x3 RPW 7-8 These get hard quick.
130 x8

Box Squat 20"
275 4x8

WGBP
100 4x8

Had to leave. I skipped my hamstring curls. I'll likely add them on Sunday, If I have time.

Not really happy with how the squats felt today. 275 should have been cleaner. Even with an RPE of 7, it still felt messy. I'm tired as fuck though with late nights and long drives. I'm going to smash as much food as I can this weekend and hit the 275x5 on Sunday!
 
Last edited:
didn't get into the gym on Sunday, nor on Monday! Wife was in a bad mood when I got home last night so I didn't even attempt a getaway. Looks like tonight's the night. The fine thing about my wife is that she likely feels bad that I didn't go yesterday.
 
TehWeak1 said:
didn't get into the gym on Sunday, nor on Monday! Wife was in a bad mood when I got home last night so I didn't even attempt a getaway. Looks like tonight's the night. The fine thing about my wife is that she likely feels bad that I didn't go yesterday.
Click to expand...
Since I've come off shiftwork I'm at home pretty much every evening, my girlfriend now encourages me to go out so she can catch up on all the crap TV she used to watch when I was away on nightshifts. This is a good thing as pubs and curries are an enjoyable thing for me.
 
MilkManUK said:
Since I've come off shiftwork I'm at home pretty much every evening, my girlfriend now encourages me to go out so she can catch up on all the crap TV she used to watch when I was away on nightshifts. This is a good thing as pubs and curries are an enjoyable thing for me.
Click to expand...

That's funny.
My wife's been watching Mrs. Brown's boys on Netflix and its great because I get about an hour every single night to make my bedtime snack, feed my face without any judgement and watch what I want to watch.
 
Sept 27, 2016

Squat
140x5
160x5
205x5
240x5
275x5 RPE 6-7 easy

Bench
95x5
115x5
140x5
160x5
185x5 RPE 6

Row
80x5
95x5
115x5
135x5
155x5

Front Squat
140 4x8

CG Incline
110 4x8

SLDL
275 4x8

Preacher Curls
Ez + 20x15
Ez + 40x10
Ez + 45x 6
Ez + 50x 4
Then a mechanical drop set back to the bar. AMRAP with each weight no rest only to remove the weight. pump!

Easy day!
 
Last edited:
Sept 29, 2016

Squat
140 x5
170 x5
205 x5
205 x5

Press
75 x5
90 x5
105 x5
120 x5

Deadlift
240 x5
285 x5
335 x5
380 x5 RPE 7 easy. Weight moved quickly which is reassuring because I'm so unsure about where I am with this lift right now.

CGBP paused
120 4x8

Shrugs
240 4x8

Lateral Raises
25 4x8

Chest Supported Rows
70 4x8

Curls
35 x10
Hammahs
25 x10

No break between curl exercises, just regular curls with a heavy weight for 10 followed by hammah curlz for another 10 with a lighter weight. Pump was lush!

Was a great session. Everything feels strong and ready to bump up the weight tomorrow!
 
Oct 3, 2016

Squat
140 x5
170 x5
205 x5
245 x5
285 x3 RPE 7-8 Ready to take this for 5.
245 x8

Bench
95 x5
115 x5
140 x5
160 x5
190 x3 RPE 6-7 Pretty easy
160 x8

Row
80 x5
95 x5
115 x5
135 x5
155 x3
135 x8

Box Squat 20"
285 4x8

Paused Wide Grip Bench
110 4x8

Weight felt good. I'm confident that I'll be repping my training max for 5 in no time.
 
I've been doing a lot of work on my Bench assistance and it feels like it's paying off. Arms are much bigger, bar path is much better. I'm really concentrating on pulling that bar apart and loading the lats. Feels great!
 
I feel a slight twinge of pain up the left side of my back, starting at the top of the glute. I think I'm going to restart my training max with 320, as it stands now with 285x5. I started with 305, ran this thing for just over 6 weeks. I think its about time I restart. I'm not a spring chicken and recovery is key to my success. Looking forward to the next 6 weeks!!
 
So the same set up as last time except switching switching Deadlifts and Rows. I'm doing the following:

Day 1
Squat x5
Bench x5
Deadlift x5

Assistance: Front Squat 4x8; Hammer Grip DB Incline Press 4x8; Pull-ups 5x5 (add weight when I reach 5x5)

Day 2
Squat 2x5 light
Press x5
Row x5

Assistance: Floor Press 4x8; CSR 4x8; Shrugs 4x8; Dips 5x5 (add weight when I reach 5x5)

Day 3
Squat x3 back off 8
Bench x3 back off 8
Deadlift x3 back off 8

Assistance: Box Squats 4x8; Hammer grip DB Press 4x8; SLDL 4x8

Going to try the DB presses. Never really incorporated them before and people have often touted them as the best for bench and press. We'll see.
 
Last edited:
Oct 6, 2016

Squat
130 x5
165 x5
195 x5
230 x5
260 x5

Bench
85 x5
105 x5
130 x5
150 x5
170 x5

Deadlift
180 x5
220 x5
265 x5
310 x5
355 x5

Front Squat
145 4x8

Incl. DB PRess (Hammer grip)
35 4x8

Pull-ups
BW 5x5

All lifts were easy. Starting the cycle over again. Things felt good. I'm really exploding off the floor with the DLs. I think this is due to my volume of Front Squats, which help with that quad size and strength!

Pull-ups were a struggle. I will add 10 lbs and go for 5x2-3 and go from there until I can hit 5x5.
 
Oct 9, 2016

Squat
135x5
165x5
195x5
195x5

Press
70x5
85x5
95x5
115x5

Row
140 4x5

Floor Press
115 4x8

Chest Supported Rows
55 4x8

Shrugs
245 4x8

Dips
BW 5x5
 
Oct 10, 2016

Squat
135x5
170x5
205x5
235x5
265x3
235x8

Bench
95x5
105x5
135x5
155x5
175x3
155x8

Deadlift
185x5
225x5
275x5
315x5
365x3
315x8

High Box Squat 20"
285 4x8

SLDL
285 4x8

DB Bench Hammer Grip
35 4x8

This is a tough day! Especially after a long hike. DB bench was too light but there were no other DBs.
 
Last edited:
I wanted to add that I went back to chucks for the squats. Felt pretty good. I'm unsure about foot placement, though. Should I be wider with toes out? I was pretty narrow with a slight outward toe angle. I feel like I drop way too far into the hole with wide stance. I was just curious to see how it felt. Might just keep things the way they are with my heeled shoe.
 
Good, consistent work in here. With regards to squat stance width / foot placement, sounds obvious, but I'd suggest experimenting to see what suits you best and with what allows you to lift the most weight.
 
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