Weak1 Log

SteveX said:
Learning how to properly use your glutes and get leg drive into your bench is always eye opening. I think the best advice I got was "if you're comfortable when you bench you're doing it wrong."
Click to expand...

Yeah I get that now. Thanks @SteveX
 
Brought to you by @TheeFaulted's epic man day yesterday!

Nov 1, 2016

Squat
140 x5
175 x5
210 x5
245 x5
295 x3 RPE 7-8
245 x8

Bench
95 x5
115 x5
140 x5
160 x5
190 x3 RPE 6-7 Easy!
160 x8

Deadlift
190 x5
240 x5
285 x5
335 x5
395 x3 RPE 6-7 came up quick
335 x8

High Box Squat 20"
300 4x8

Had to cut it short!
 
Last edited:
Post workout meal took about 2-3 hours to complete.

1 L Choco milk
1 C 2% milk
1 C Rice
1-2 C Chicken stir fry
1 C Cottage Cheese
2 table spoon peanut butter (in cottage cheese)
2 whole grain toasts with butter and peanut butter
2 Junior chicken burger from McDonalds

Felt hooge!
 
Nov 6, 2016

Squat
140 x5
175 x5
210 x5
210 x5

Press
80 x5
95 x5
110 x5
130 x5

CG Incline
115x8
135x6
125x8
115 4x8 trying to find a weight that works.

Row
150 5x5

Shrugs
265 4x8

Lateral Raises
25 4x10

Curls
35 3x8

Stopped to chat for a second with a friend. Lost track of time after my 3rd set of curls. Never went back to finish the 4th, had to skedaddle. I'll probably get hit by lightning or something, won't I?
 
Nov 9, 2016

Squat
145 x5
180 x5
215 x5
250 x5
295 x5 RPE 8

Bench
95 x5
120 x5
145 x5
165 x5
190 x5 RPE 7

Deadlift
195 x5
245 x5
295 x5
340 x5
395 x5 RPE 7-8

Front Squat
160 4x8

Floor Press
140 4x8

Mustard!

 
Nov 11, 2016

Squat
145 x5
180 x5
215 x5
215 x5

Press
80 x5
95 x5
115 x5
130 x5

Row
155 5x5

CG Incline Press
125 4x8

Shrugs
275 4x8

Lateral Raises
30 4x8

Curls
30 3x10
 
Nov 13, 2016

Squat
145 x5
180 x5
215 x5
255 x5
305 x3 RPE 8
255 x8

Bench
95 x5
120 x5
145 x5
165 x5
195 x3 RPE 6 (Surprising)
165 x8

Deadlift
195 x5
245 x5
295 x5
340 x5
405 x3 RPE 7-8
340 x8

High Box Squat 20"
315 4x8
 
So here ends Phase 2 of my programming. I have increased the maxes and will restart the same progression. I will make one small change to the assistance, and that's a 8x3 sets x reps scheme for my main assistance movement on each day. Everything else remains the same. Looking to continue to add weight to the bar and to my body! Will give this a go!

Changing to an 8x3 scheme allows me to continue to add weight to my main assistance movement on a weekly basis. You might notice that I have two Squat focused assistance movements and one pressing, however I feel like the front squat carries over well to the deadlift.

My main goal this time around is Wheel growth. I need to continue to put meat on my legs. I will try to add a few vanity leg days every so often through this phase.
 
Last edited:
Nov 16, 2016

Squat
140 x5
170 x5
205 x5
240 x5
275 x5

Bench
90 x5
110 x5
130 x5
155 x5
175 x5

Deadlift
185 x5
230 x5
275 x5
320 x5
365 x5

Front Squat
185 8x3

CGBP
135 4x8

DB Row
70 4x8

This was an easy day. 8x3 is brutal, especially with 1 minute breaks between sets. Weight felt light, so will add 10Lbs next week. If at some point I cannot make 8x3 I'll stick with that weight until I can then add 10lbs. This is the same for Front Squat, Incline Bench, Box Squat @ 20".
 
Last edited:
Nov 20, 2016

Squat
140 x5
170 x5
205 x5
205 x5

Press
75 x5
90 x5
105 x5
120 x5
105 x8

Row
95 x5
115 x5
135 x5
155 x5
135 x8

Incline Press
145 8x3

Shrugs
285 4x8

Chest Supported Rows
55 4x8

Curls
30 4x8

I'm going to add 5 lbs to my incline, weight felt pretty light and I completed every rep paused. I will also reduce the weight on the shrugs and go for more reps. I don't want to start looking like a pigeon.
 
Last edited:
Nov 22, 2016

Squat
140 x5
170 x5
205 x5
245 x5
285 x3 RPE 7
245 x8

Bench
90 x5
110 x5
130 x5
155 x5
180 x3 PRE 5-6
155 x8

Deadlift
185 x5
230 x5
275 x5
320 x5
375 x3 RPE 4-5 (fucking easy)
320 x8

Wide Grip Bench
135 4x8

High Box Squat 20"
325 8x3

Everything moved really well. I felt kinda sick during the box squats. I think I'm dehydrated. I was light headed between every set. Felt like I should have stopped after 2 sets, but really didn't feel like feeling like a pussy. Pushed through and downed a litre of choco milk!
 
Not sure if I've mentioned this before but I no longer use any supps. No protein powder or anything. I've put on some solid weight too. 91Kgs when I started in August, I sit at close to 96Kg today.

I will be looking for a protein powder to add though. Maybe once a day in the early AM on my way to work or something. eating hurts lately...
 
Nov 26

Squat
140 x5
175 x5
210 x5
245 x5
285 x5 RPE 7

Bench
90 x5
115 x5
135 x5
160 x5
180 x5 RPE 5

Deadlift
190 x5
235 x5
280 x5
330 x5
375 x5 RPE 6

Close Grip Bench
140 4x8

Front Squat
195 8x3

Will be increasing weight on assistance for next week. My bench flew with one breath for all 5 reps which is a mental PR for me. I've never done that with that weight.
 
TehWeak1 said:
Not sure if I've mentioned this before but I no longer use any supps. No protein powder or anything. I've put on some solid weight too. 91Kgs when I started in August, I sit at close to 96Kg today.

I will be looking for a protein powder to add though. Maybe once a day in the early AM on my way to work or something. eating hurts lately...
Click to expand...
I'm all for real food, but protein powder does come in handy to get some easy protein & calories in with minimal effort. I tend to have a "proper" breakfast, and then was it down with a protein shake before heading out to work.
 
MilkManUK said:
I'm all for real food, but protein powder does come in handy to get some easy protein & calories in with minimal effort. I tend to have a "proper" breakfast, and then was it down with a protein shake before heading out to work.
Click to expand...

There is no question I am going to be adding a shake into my diet. I feel as though 95-96KG is max for me with current diet, and I find it very tough to get in what I need let alone get in extra. I washed a Ziploc with a PBJ sandwich in it the other day because I missed my snack and it was in my jacket pocket... LOL
 
I have no issue eating enough calories, I have the appetite for 5000 calories/day + easily. However, when I added an extra 60-80 grams of protein a day from shakes, I found that I recovered a lot better from my workouts. It has made significant difference in how much training volume I can handle.
 
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