Weak1 Log

Nov 29, 2016

Squat
140 x5
175 x5
210 x5
210 x5

Press
80 x5
95 x5
110 x5
125 x5
110 x8

Row
100 x5
120 x5
140 x5
160 x5
140 x8

Incline Bench
150 8x3 paused

Shrugs
225 4x12

Chest Supported Rows
60 4x8

Curls
35x8
30x12
25x15
 
Dec 2, 2016

140 x5
175 x5
210 x5
245 x5
295 x3 RPE 8
245 x8

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

Deadlift
190 x5
235 x5
280 x5
330 x5
385 x3 RPE 6
330 x8

WGBP
140 4x8

Didn't really have the time to hit the box squats. Figured I'm likely doing myself a disservice by pushing the assistance work right now. I'm hitting pretty high RPE's with the squat. I'll see what removing the excess yields.
 
Dec 5, 2016

Squat
145 x5
180 x5
220 x5
255 x5
295 x5 RPE 7-8 felt much better today

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

Deadlift
195 x5
240 x5
290 x5
335 x5
385 x5 RPE 6 These flew. DL seems to be really picking up steam.

CGBP
145 4x8

Front Squat
205 8x3

In all I felt pretty good today. Squat was fairly heavy but never grinded anything, all 5 reps came up with speed. Bench is really flying these days. 185 for 5 with one breath, touch/pause no issues. I'd be curious to see where it is right now, but patience!!! Deadlift is flying. No problem. I've really dialed in the foot placement, grip width and my initial pull from the floor.
 
Dec 7, 2016

Hang Power Clean
45x5
95x5
115x3
135x2
155x2
185x1
205x1

Squat
145 x5
180 x5
220 x5
220 x5

Press
80 x5
95 x5
110 x5
125 x5
110 x8

Row
105 x5
125 x5
145 x5
165 x5
145 x8

Incline Bench
155 8x3

CSR
65 4x8

Curls
40x5
35x8
30x10
25x15
 
Dec 10, 2016

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

Bench
95 x5
115 x5
140 x5
160 x5
190 x3 RPE 6
160 x8

Deadlifts
195 x5
240 x5
290 x5
335 x5
395 x3 RPE 7-8
335 x8

Wide Grip Bench Press
145 4x8
 
Good work in here. Keep it up!
 
Thanks!
hitting new training max country this week. Feeling a little bloated from all the Christmas baking and party food I've been ingesting, but all in all I think I am going to smash my prescribed numbers!
 
Dec 14, 2016

Squat
150 x5
185 x5
220 x5
260 x5
305 x5 RPE 8-9

Bench
95 x5
120 x5
145 x5
165 x5
190 x5 RPE 6-7

Deadlift
200 x5
245 x5
295 x5
345 x5
405 x5 RPE 7

CGBP
150 4x8

Front Squat
215 8x3

So the significance of today is that 305 was my original training max back in august, and I hit it for 5 today. Although the reps were tough(ish), I'd say I'm good and ready for a triple at 315 on Sunday. Deadlift was supposed to be 395 x5, but 345 felt like nothing and so I threw on another wheel. Since Bench has been flying too, I will up it to 200 on Sunday.

What is great about this is that I can end Phase 3 on Sunday with official training maxes, and start Phase 4 the following week. I was going to jump to another set-up but I can't ignore how well this has been working for me. Not only in terms of gainz, but in terms of time and motivation. Anyway, thanks for following along!
 
Hey man, thanks!
I've been here before, but it feels much different. My overall best is 325x3 which I did in 2014, I believe. I was running the same program then too. For some reason I had to stop though. (I think it was hips and knee pain). I had been on and off due to recovery, time and family shit. This meant trying to find a training program that I could stick to. Nothing really worked since then. Now I'm focused! Its simple, quick and effective.
 
For shit's sake I didn't get any lifting in this weekend. Will try to get in tonight. A combination of fatherly duties and weather.
 
Dec 22, 2016

Squat
145 x5
180 x5
215 x5
250 x5
285 x5

Bench
95 x5
115 x5
140 x5
160 x5
185 x5

Deadlift
195 x5
240 x5
290 x5
335 x5
385 x5

CGBP
155 4x8

Front Squat
105 x10
130 x10
150 x10
 
Dec 27, 2016

Hang P. Clean
125 x5
145 x5
165 x5

Squat
145 x5
180 x5
215 x5
215 x5

Press
75 x5
90 x5
105 x5
120 x5
105 x8

Row
100 x5
120 x5
140 x5
160 x5
140 x8

CSR
65 4x10

Curls
35x8
30x10
25x12
20x15
 
Dec 29, 2016

Squat
145 x5
180 x5
215 x5
250 x5
295 x3
250 x8

Bench
95 x5
115 x5
140 x5
160 x5
190 x3
160 x8

Deadlift
195 x5
240 x5
290 x5
335 x5
395 x3
335 x8

WGBP
90 x10
105 x10
125 x10

Paused Box Squat
225 3x5

Curls
35 4x8
 
Jan 1, 2017

Hang P. Clean
135x3
155x3
175x3

Squat
150 x5
185 x5
220 x5
220 x5

Press
80 x5
95 x5
110 x5
125 x5
110 x8

Row
105 x5
125 x5
145 x5
165 x5
145 x8

DB Shoulder Press
35 4x10

Lat Pull Down
100 4x10
 
Last edited:
Jan 3, 2017

Squat
150 x5
185 x5
220 x5
260 x5
295 x5

Bench
100 x5
120 x5
145 x5
170 x5
195 x5

Deadlift
200 x5
245 x5
295 x5
345 x5
395 x5

CGBP
155 4x8

F. Squat
135 x8
155 x8
175 x6
 
Didn't get in as much as I wanted to over the holidays but things seem to be moving along.
 
So I've had to adjust me time in the gym to Friday, Saturday, Sunday. Which is far from ideal, but it allows me to get a squat day, bench day and deadlift day. This is not permanent, just the way things are going with the kids' schedule of events during the week.
 
Jan 13, 2017

Squat
Worked up to 305x2 RPE 8

Box Squat
255 4x8

SLDL
185x10
225x10
245x10

Hamstring Curls
45x12
55x10
65x8
 
Jan 14, 2017

H. Power Clean
Worked up to 185x1

Bench
45x10
95x5
115x5
150x3
170x3
190x3
150x8

CGBP
135 4x8

Incline
85x10
100x10
110x10

Curls
35x10
40x8
45x5
 
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