Block 9 Week 11 (11 Febuary 2024)
Very (non-training related) stressful week, so I dialed back training a little bit, and took a bunch of supplementary rest days, but next week should be more reasonable. Still losing weight. Weekly average weight=93.9 kgs.
DAY 1
Squat 1x167.5 4x155 3x4x145
Bench 1x112.5 4x102.5 3x4x95
DB Press 3x6x32
DAY 2
Deadlift (conv) 1x205 4x190 2x4x180
Pause Bench 1x105 3x4x92.5
DB Lunge 3x6x36
DAY 3
Squat 1x167.5 3x4x147.5
Bench 1x112.5 3x4x100
DB Bench 3x8x40
GPP
Chins 8,8,8
Unilateral Pushdown 6+5+3x15
Preacher Curl Machine 7+3+3x35 (?)
LISS 15' 110 bpm
Chins 8,8,8
DB Seated Curl 12+5+x16
Cable Lateral Raise 8+4+4x7.5
Triceps Pushdown 12+4+3x35 (?)
CheekiBreekiFitness's Log
Moderator: Chebass88
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CheekiBreekiFitness
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platypus
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Re: CheekiBreekiFitness's Log
I hope everything turned out okay! It was probably wise of you to dial training back a bit.CheekiBreekiFitness wrote: ↑Sat Feb 10, 2024 11:56 pm Very (non-training related) stressful week, so I dialed back training a little bit, and took a bunch of supplementary rest days, but next week should be more reasonable. Still losing weight. Weekly average weight=93.9 kgs.
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CheekiBreekiFitness
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Re: CheekiBreekiFitness's Log
Thanks for the kind wordsplatypus wrote: ↑Mon Feb 12, 2024 8:20 amI hope everything turned out okay! It was probably wise of you to dial training back a bit.CheekiBreekiFitness wrote: ↑Sat Feb 10, 2024 11:56 pm Very (non-training related) stressful week, so I dialed back training a little bit, and took a bunch of supplementary rest days, but next week should be more reasonable. Still losing weight. Weekly average weight=93.9 kgs.
Everything's fine, just more work (and coffee) than usual. I guess we have to adapt training to life rather than the other way round.-
CheekiBreekiFitness
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Re: CheekiBreekiFitness's Log
Block 9 Week 11 (18 Febuary 2024)
New PR Squat 2x170 (previous was 1x170). I'm quite happy about the fact that I could set a PR while losing weight, and going through a stressful work period. Goes to show the programming is on point, at least for squats. This is last week before the end of this block, so the accessories have been limited to the minimum. Weekly average weight=93.1 kgs.
DAY 1
Squat 1x167.5 4x155 3x4x145
Bench 1x112.5 4x102.5 3x4x95
DB Press 3x6x32
DAY 2
Deadlift (conv) 1x205 3x4x180
Pause Bench 1x105 3x4x92.5
DB Lunge 3x6x36
DAY 3
Squat 2x170
Bench 1x112.5 3x4x100
DB Bench 3x8x40
GPP
Chins 8,8,8
New PR Squat 2x170 (previous was 1x170). I'm quite happy about the fact that I could set a PR while losing weight, and going through a stressful work period. Goes to show the programming is on point, at least for squats. This is last week before the end of this block, so the accessories have been limited to the minimum. Weekly average weight=93.1 kgs.
DAY 1
Squat 1x167.5 4x155 3x4x145
Bench 1x112.5 4x102.5 3x4x95
DB Press 3x6x32
DAY 2
Deadlift (conv) 1x205 3x4x180
Pause Bench 1x105 3x4x92.5
DB Lunge 3x6x36
DAY 3
Squat 2x170
Bench 1x112.5 3x4x100
DB Bench 3x8x40
GPP
Chins 8,8,8
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DCR
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Re: CheekiBreekiFitness's Log
Doubling your prior PR single is far cooler than adding 2.5 or 5 lbs to said single. That’s great work.
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CheekiBreekiFitness
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Re: CheekiBreekiFitness's Log
@DCR Thanks brother !
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CheekiBreekiFitness
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Re: CheekiBreekiFitness's Log
Block 9 Week 12 (20 Febuary 2024)
The block is finished. Managed to PR everything but the deadlift, while losing a bit of weight, so I'm quite happy about this. I got Squat 2x170, Bench 3x112.5 and Press 1x75 (Deadlift I failed 1x225) I lost about 4 kgs in the process. Overall I think this program structure is great, and I plan on repeating it. I also really really like the DC/rest pause isolation exercises at the end of sessions, the stimulus to time ratio is awesome. I'm trying to slow down the negative more (RP style). Furthermore, the fact that I experienced strength gain while losing weight feels good. Like most things in training, understanding that something is possible on the theoretical level is completely different from actually experiencing it in practice. Anyways, on the to the next block.
The block is finished. Managed to PR everything but the deadlift, while losing a bit of weight, so I'm quite happy about this. I got Squat 2x170, Bench 3x112.5 and Press 1x75 (Deadlift I failed 1x225) I lost about 4 kgs in the process. Overall I think this program structure is great, and I plan on repeating it. I also really really like the DC/rest pause isolation exercises at the end of sessions, the stimulus to time ratio is awesome. I'm trying to slow down the negative more (RP style). Furthermore, the fact that I experienced strength gain while losing weight feels good. Like most things in training, understanding that something is possible on the theoretical level is completely different from actually experiencing it in practice. Anyways, on the to the next block.
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CheekiBreekiFitness
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Re: CheekiBreekiFitness's Log
Program for the next block:
and exercises:
| WEEK 1 | WEEK 2 | WEEK 3 | |
| T1 | 8x75% 3x8x70% | 8x75% 4x8x70% | 8x75% 4x8x70% |
| T2 | 10x70% 3x10x65% | 10x70% 3x10x65% | 10x70% 3x10x65% |
| T3 | 3x10 | 3x10 | 3x10 |
| WEEK 4 | WEEK 5 | WEEK 6 | |
| T1 | 6x78% 4x6x73% | 6x78% 4x6x73% | 6+x78% |
| T2 | 8x75% 3x8x70% | 8x75% 3x8x70% | 8x75% |
| T3 | 3x8 | 3x8 | 8 |
| WEEK 7 | WEEK 8 | WEEK 9 | |
| T1 | 1x90% 6x5x70% | 1x90% 6x5x72% | 1x90% 5x5x75% |
| T2 | 5x81% 3x5x76% | 5x81% 3x5x76% | 5x81% 3x5x76% |
| T3 | 3x7 | 3x7 | 3x7 |
| WEEK 10 | WEEK 11 | WEEK 12 | |
| T1 | 1x90% 4x83% 3x4x78% | 1x90% 4x83% 3x4x78% | 1+x90% |
| T2 | 1x90% 4x4x78% | 1x90% 4x4x78% | off |
| T3 | 3x6 | 3x6 | off |
| DAY 1 | DAY 2 | DAY 3 | DAY 4 |
| Squat (T1) | Deadlift (T1) | Squat (T2) | RDL (-5%)(T2) |
| Bench (T1) | Close Grip Bench (-5%)(T2) | Wide Grip Bench (-5%)(T2) | Press (T1) |
| DB Press (T3) | DB Lunges (T3) | DB Bench (T3) | DB Row (T3) |
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CheekiBreekiFitness
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Re: CheekiBreekiFitness's Log
Block 10 Week 1 (27 Febuary 2024)
Back to maintenance calories feels good. Went a bit easier than anticipated on the squat and deadlift volume. I have reduced weight on most bodybuilding accessories and slowed down the negative considerably with better form. This seems effective: for cable curls I did 3 sets with a slow negative and a pause at the bottom with the arms completely extended. My biceps were sore for 3 days. As far as bodybuilding accessories, I'm trying to incorporate things I have not been doing in the past in particular: flies, reverse flies, hyper-extensions, wide grip rows. We'll see if this has any effect on the rest. I have gotten efficient enough so that each session (3 main exercises + GPP) is done in almost 1 hour, which is good.
DAY 1
Squat 8x135 2x8x125
Bench 8x92.5 3x8x85
DB Press 12,9,8x26
DAY 2
Deadlift (conv) 8x165 2x8x150
Close Grip Bench 10x80 3x10x75
DB Lunge 3x10x26
DAY 3
Squat 10x125 2x10x115
Bench 10x85 3x10x80
DB Bench 10,10,8x36
DAY 4
RDL 10x140 3x10x130
Press 8x55 3x8x52.5
Wide Grip Row 10+3+3x80
GPP
Chins 8,8,8
Pushdown 16,11+5,7+4+3+2x25
Cable Curl 15,12+3,5+3+3x20
Cable Curls 16,11+4+1,7+3+3 x20
Pushdown 17,11+6,6+3x25
Chins 8,8
Chins 8,8,8
Cable Curls 17,8+4+5x20
Pushdown 18,10+3+3+2x25
Fly Machine 20+5+3x54
DB Incline Skullcrusher 15,10+4+1,5+3+3+2+2x12
Machine Preacher Curl 11,8+3,5+3+3x20
Back to maintenance calories feels good. Went a bit easier than anticipated on the squat and deadlift volume. I have reduced weight on most bodybuilding accessories and slowed down the negative considerably with better form. This seems effective: for cable curls I did 3 sets with a slow negative and a pause at the bottom with the arms completely extended. My biceps were sore for 3 days. As far as bodybuilding accessories, I'm trying to incorporate things I have not been doing in the past in particular: flies, reverse flies, hyper-extensions, wide grip rows. We'll see if this has any effect on the rest. I have gotten efficient enough so that each session (3 main exercises + GPP) is done in almost 1 hour, which is good.
DAY 1
Squat 8x135 2x8x125
Bench 8x92.5 3x8x85
DB Press 12,9,8x26
DAY 2
Deadlift (conv) 8x165 2x8x150
Close Grip Bench 10x80 3x10x75
DB Lunge 3x10x26
DAY 3
Squat 10x125 2x10x115
Bench 10x85 3x10x80
DB Bench 10,10,8x36
DAY 4
RDL 10x140 3x10x130
Press 8x55 3x8x52.5
Wide Grip Row 10+3+3x80
GPP
Chins 8,8,8
Pushdown 16,11+5,7+4+3+2x25
Cable Curl 15,12+3,5+3+3x20
Cable Curls 16,11+4+1,7+3+3 x20
Pushdown 17,11+6,6+3x25
Chins 8,8
Chins 8,8,8
Cable Curls 17,8+4+5x20
Pushdown 18,10+3+3+2x25
Fly Machine 20+5+3x54
DB Incline Skullcrusher 15,10+4+1,5+3+3+2+2x12
Machine Preacher Curl 11,8+3,5+3+3x20
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CheekiBreekiFitness
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Re: CheekiBreekiFitness's Log
Block 10 Week 2 (7 March 2024)
Good week, I find those periods of focusing on lower weight, higher reps enjoyable, it feels like a nice break. All squats, benches and deadlifts moved really fast, no struggle, which is a good sign. On DB Bench specifically, still reducing the weight and trying to get a really big ROM. My current motive for doing DB benching is to do it as a substitute of a cambered bar bench (à la bald-omniman). I've been doing back extensions/lower back isolation, which I didn't log. I'm curious if it helps my deadlifts. Weekly average weight=94.2 kgs.
DAY 1
Squat 8x135 3x8x125
Bench 8x92.5 4x8x85
DB Press 12,9,7x26
DAY 2
Deadlift (conv) 8x160 3x8x150
Close Grip Bench 10x80 3x10x75
DB Lunge 3x12x26
DAY 3
Squat 10x125 3x10x115
Bench 10x85 3x80
DB Bench 12,10,8x30
DAY 4
RDL 10x140 3x10x130
Press 8x55 4x8x50
Wide Grip Row 10,6+4x80
GPP
Chins 8,8,8
Pushdown 18,11+4+3,7+3+3+2x25
Cable Curl 18,9+6+3,7x20
Calf Machine 15+5+5x120
Fly Machine 16+4+1x61
Pushdown 19,10+5+4,9+4+3x25
Cable Curls 10,7+3,6+4x20
Chins 8,8,8
Pushdown 20,12+5+3,8+3+3x25
Cable Curls 20,8+4+5,10x20
Good week, I find those periods of focusing on lower weight, higher reps enjoyable, it feels like a nice break. All squats, benches and deadlifts moved really fast, no struggle, which is a good sign. On DB Bench specifically, still reducing the weight and trying to get a really big ROM. My current motive for doing DB benching is to do it as a substitute of a cambered bar bench (à la bald-omniman). I've been doing back extensions/lower back isolation, which I didn't log. I'm curious if it helps my deadlifts. Weekly average weight=94.2 kgs.
DAY 1
Squat 8x135 3x8x125
Bench 8x92.5 4x8x85
DB Press 12,9,7x26
DAY 2
Deadlift (conv) 8x160 3x8x150
Close Grip Bench 10x80 3x10x75
DB Lunge 3x12x26
DAY 3
Squat 10x125 3x10x115
Bench 10x85 3x80
DB Bench 12,10,8x30
DAY 4
RDL 10x140 3x10x130
Press 8x55 4x8x50
Wide Grip Row 10,6+4x80
GPP
Chins 8,8,8
Pushdown 18,11+4+3,7+3+3+2x25
Cable Curl 18,9+6+3,7x20
Calf Machine 15+5+5x120
Fly Machine 16+4+1x61
Pushdown 19,10+5+4,9+4+3x25
Cable Curls 10,7+3,6+4x20
Chins 8,8,8
Pushdown 20,12+5+3,8+3+3x25
Cable Curls 20,8+4+5,10x20
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CheekiBreekiFitness
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Re: CheekiBreekiFitness's Log
Block 10 Week 3 (15 March 2024)
Huge amount of (work related) stress, felt quite tired, still managed to train decently. Hopefully the fatigue dissipates next week. Switched to dynamic double progression on DB Bench, DB Press, DB Lunge and Rows, I think it is better but we shall see. I'm trying out the boostcamp app, I'm quite impressed, probably will keep using it. Average weelky weight=94.6. Acronym MRM = MyoRep Match.
DAY 1
Squat 8x135 2x8x125
Bench 8x92.5 4x8x85
DB Press 11,7,7x26
DAY 2
Deadlift (conv) 8x160 3x8x150
Close Grip Bench 10x82.5 3x10x75
DB Lunge 10,9,8x30
DAY 3
Squat 10x125 3x10x115
Bench 10x85 3x80
DB Bench 10,8x32 8x30
DAY 4
RDL 10x140 3x10x130
Press 8x55 4x8x50
Seated Cable Row 3x10x40
GPP
Chins 9
Pushdown 12,10+2,8+4x27.5
Cable Curls 13,8+3+2,5+3+3x22.5
Fly Machine 14+6+2x61
DB Incline Skullcrusher 13,10+3,6+3+3+1x12
Chins 8,8,8
LISS 15' 110 bpm
Chins 8,8,8
Pushdown 3x12x27.5 MRM
Cable Curls 3x13x22.5 MRM
LISS 15' 120 bpm
Huge amount of (work related) stress, felt quite tired, still managed to train decently. Hopefully the fatigue dissipates next week. Switched to dynamic double progression on DB Bench, DB Press, DB Lunge and Rows, I think it is better but we shall see. I'm trying out the boostcamp app, I'm quite impressed, probably will keep using it. Average weelky weight=94.6. Acronym MRM = MyoRep Match.
DAY 1
Squat 8x135 2x8x125
Bench 8x92.5 4x8x85
DB Press 11,7,7x26
DAY 2
Deadlift (conv) 8x160 3x8x150
Close Grip Bench 10x82.5 3x10x75
DB Lunge 10,9,8x30
DAY 3
Squat 10x125 3x10x115
Bench 10x85 3x80
DB Bench 10,8x32 8x30
DAY 4
RDL 10x140 3x10x130
Press 8x55 4x8x50
Seated Cable Row 3x10x40
GPP
Chins 9
Pushdown 12,10+2,8+4x27.5
Cable Curls 13,8+3+2,5+3+3x22.5
Fly Machine 14+6+2x61
DB Incline Skullcrusher 13,10+3,6+3+3+1x12
Chins 8,8,8
LISS 15' 110 bpm
Chins 8,8,8
Pushdown 3x12x27.5 MRM
Cable Curls 3x13x22.5 MRM
LISS 15' 120 bpm
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CheekiBreekiFitness
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Re: CheekiBreekiFitness's Log
Block 10 Week 4 (20 March 2024)
On day 1 and on day 3 was feeling fatigued, so I replaced some or all of the squat by some machine work. Got surprisingly huge pump, as well as soreness the next day. Felt refreshed. RDL 8x160 felt heavy, but looked very easy on video, with zero slow down of the bar on the last set. Good for me I guess. I'm kind of thinking about cutting a bit more, to be lean enough to do an actual long bulk afterwards. We will see. Average weekly weight 94.7 kgs.
DAY 1
Squat 6x145
Bench 6x100 4x6x92.5
DB Press 8x28 8,8x26
DAY 2
Deadlift (conv) 6x175 3x6x160
Close Grip Bench 8x90 3x8x80
DB Lunge 9,8x32 8x30
DAY 3
V Squat Machine 2x12x80 MRM
Bench 8x95 3x8x87.5
DB Bench 9,8x34 10x30
DAY 4
RDL 8x160 3x8x140
Press 6x60 4x6x55
Seated Wide Grip Cable Row 10,9,9x45
GPP
Chins 8,8,8
Pushdown 3x15x27.5 MRM
Cable Curls 3x14x22.5 MRM
Pushdown 3x15x27.5 MRM
Machine Curls 3x13x20 MRM
LISS 15' 110 bpm
DB Incline Skullcrusher 3x12x12 MRM
Machine Curls 3x14x20 MRM
DB Incline Skullcrusher 3x15x12 MRM
On day 1 and on day 3 was feeling fatigued, so I replaced some or all of the squat by some machine work. Got surprisingly huge pump, as well as soreness the next day. Felt refreshed. RDL 8x160 felt heavy, but looked very easy on video, with zero slow down of the bar on the last set. Good for me I guess. I'm kind of thinking about cutting a bit more, to be lean enough to do an actual long bulk afterwards. We will see. Average weekly weight 94.7 kgs.
DAY 1
Squat 6x145
Bench 6x100 4x6x92.5
DB Press 8x28 8,8x26
DAY 2
Deadlift (conv) 6x175 3x6x160
Close Grip Bench 8x90 3x8x80
DB Lunge 9,8x32 8x30
DAY 3
V Squat Machine 2x12x80 MRM
Bench 8x95 3x8x87.5
DB Bench 9,8x34 10x30
DAY 4
RDL 8x160 3x8x140
Press 6x60 4x6x55
Seated Wide Grip Cable Row 10,9,9x45
GPP
Chins 8,8,8
Pushdown 3x15x27.5 MRM
Cable Curls 3x14x22.5 MRM
Pushdown 3x15x27.5 MRM
Machine Curls 3x13x20 MRM
LISS 15' 110 bpm
DB Incline Skullcrusher 3x12x12 MRM
Machine Curls 3x14x20 MRM
DB Incline Skullcrusher 3x15x12 MRM
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CheekiBreekiFitness
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Re: CheekiBreekiFitness's Log
Block 10 Week 5 (27 March 2024)
For once I seem to be able to cut successfully. I think the main contributor is eating (roughly) the same thing everyday, and more filling food (beans in particular). If I do not do that, the chance of slipping goes way up. Weekly average weight=93.9 kgs.
DAY 1
Squat 6x145 3x6x135 6x130
Bench 6x100 4x6x92.5
DB Press 7x28 8x26 8x24
DAY 2
Deadlift (conv) 6x175 3x6x160
Close Grip Bench 8x90 3x8x80
DB Lunge 10,8,8x30
DAY 3
Squat 8x140 3x8x130
Bench 8x92.5 3x8x80
DB Bench 9,8,6x34
GPP
Chins 8,8
Pushdown 3x15x27.5 MRM
Chins 8,8,8
Pushdown 3x16x27.5 MRM
Cable Curls 3x15x22.5 MRM
DB Incline Skullcrusher 3x15x12 MRM
Block 10 Week 6 (31 March 2024)
Testing week: Bench 6x100, Squat 10x140 (PR), Press 7x60, Deadlift 8x180 (PR).
Very happy that I could PR both Squat and Deadlift while losing weight. In fact I remember when those weights were 1@8 and now they are 8-10RMs so the progress is real. For the Bench and Press I suspect that it's a combination of cutting and not doing enough. I'll probably add 1 set to all of the slots for my next run of this program and see how it goes.
For once I seem to be able to cut successfully. I think the main contributor is eating (roughly) the same thing everyday, and more filling food (beans in particular). If I do not do that, the chance of slipping goes way up. Weekly average weight=93.9 kgs.
DAY 1
Squat 6x145 3x6x135 6x130
Bench 6x100 4x6x92.5
DB Press 7x28 8x26 8x24
DAY 2
Deadlift (conv) 6x175 3x6x160
Close Grip Bench 8x90 3x8x80
DB Lunge 10,8,8x30
DAY 3
Squat 8x140 3x8x130
Bench 8x92.5 3x8x80
DB Bench 9,8,6x34
GPP
Chins 8,8
Pushdown 3x15x27.5 MRM
Chins 8,8,8
Pushdown 3x16x27.5 MRM
Cable Curls 3x15x22.5 MRM
DB Incline Skullcrusher 3x15x12 MRM
Block 10 Week 6 (31 March 2024)
Testing week: Bench 6x100, Squat 10x140 (PR), Press 7x60, Deadlift 8x180 (PR).
Very happy that I could PR both Squat and Deadlift while losing weight. In fact I remember when those weights were 1@8 and now they are 8-10RMs so the progress is real. For the Bench and Press I suspect that it's a combination of cutting and not doing enough. I'll probably add 1 set to all of the slots for my next run of this program and see how it goes.
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DCR
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Re: CheekiBreekiFitness's Log
Niiiiice. That must have sucked but felt awfully good after.
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CheekiBreekiFitness
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Re: CheekiBreekiFitness's Log
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CheekiBreekiFitness
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Re: CheekiBreekiFitness's Log
Block 10 Week 7 (6 April 2024)
Squat PR: 5x148. Dieting is coming along nicely. Eating the same thing every day works much better than the previous approach. Based on recent lack of success, I increased the bench volume to match what I was doing in March 2023 which gave the best results (4 bench slots, 6 sets per slot, shooting for HNFM=600). Day 2 was short on time. Overall happy with the density of my sessions, most of them being done in at most 1 hour 15 minutes. Average weekly weight=93.2 kgs.
DAY 1
Squat 1x160 6x5x130
Bench 1x110 7x5x85
DB Press 8x28 8,8x26
DAY 2
Deadlift (conv) 1x205 4x5x160
Feet Up Bench 5x90 4x5x85
DB Lunge 7'
DAY 3
Squat 5x148 3x5x138
Wide Grip Bench 5x90 5x5x85
Close Grip Incline Bench 6x70 5x6x65
DAY 4
RDL 5x170 3x5x160
Press 1x70 7x5x52.5
Seated Wide Grip Cable Row 8x50 10,9x45
GPP
Chins 8,8,8
DB Incline Skullcrusher 3x15x12 MRM
Machine Curls 3x15x20 MRM
DB Incline Skullcrusher 3x16x12 MRM
Cable Curls 3x16x22.5 MRM
Squat PR: 5x148. Dieting is coming along nicely. Eating the same thing every day works much better than the previous approach. Based on recent lack of success, I increased the bench volume to match what I was doing in March 2023 which gave the best results (4 bench slots, 6 sets per slot, shooting for HNFM=600). Day 2 was short on time. Overall happy with the density of my sessions, most of them being done in at most 1 hour 15 minutes. Average weekly weight=93.2 kgs.
DAY 1
Squat 1x160 6x5x130
Bench 1x110 7x5x85
DB Press 8x28 8,8x26
DAY 2
Deadlift (conv) 1x205 4x5x160
Feet Up Bench 5x90 4x5x85
DB Lunge 7'
DAY 3
Squat 5x148 3x5x138
Wide Grip Bench 5x90 5x5x85
Close Grip Incline Bench 6x70 5x6x65
DAY 4
RDL 5x170 3x5x160
Press 1x70 7x5x52.5
Seated Wide Grip Cable Row 8x50 10,9x45
GPP
Chins 8,8,8
DB Incline Skullcrusher 3x15x12 MRM
Machine Curls 3x15x20 MRM
DB Incline Skullcrusher 3x16x12 MRM
Cable Curls 3x16x22.5 MRM
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CheekiBreekiFitness
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Re: CheekiBreekiFitness's Log
Block 10 Week 8 (13 April 2024)
Day 1 was too hard so I lowered the training max for squat. Also a lot of work related fatigue, so did not feel as strong as usual but still trucking along. Average weekly weight=92.7 kgs.
DAY 1
Squat 1x170 5x5x130
Bench 1x110 7x5x87
DB Press 6x28 8,8x24
DAY 2
Deadlift (conv) 5x5x165
Feet Up Bench 5x90 5x5x85
V Squat Machine 2x12x80 MRM
DAY 3
Squat 5x145 3x5x135
Wide Grip Bench 5x90 6x5x85
Close Grip Incline Bench 4x10x60 2x10x55
DAY 4
RDL 5x170 3x5x160
Press 1x70 6x5x55
Seated Wide Grip Cable Row 9x50 2x10x45
GPP
Chins 8,8,8
Chins 8,8,8
Pushdown 3x16x27.5 MRM
Machine Curls 3x15x20 MRM
DB Incline Skullcrusher 3x10x14 MRM
Day 1 was too hard so I lowered the training max for squat. Also a lot of work related fatigue, so did not feel as strong as usual but still trucking along. Average weekly weight=92.7 kgs.
DAY 1
Squat 1x170 5x5x130
Bench 1x110 7x5x87
DB Press 6x28 8,8x24
DAY 2
Deadlift (conv) 5x5x165
Feet Up Bench 5x90 5x5x85
V Squat Machine 2x12x80 MRM
DAY 3
Squat 5x145 3x5x135
Wide Grip Bench 5x90 6x5x85
Close Grip Incline Bench 4x10x60 2x10x55
DAY 4
RDL 5x170 3x5x160
Press 1x70 6x5x55
Seated Wide Grip Cable Row 9x50 2x10x45
GPP
Chins 8,8,8
Chins 8,8,8
Pushdown 3x16x27.5 MRM
Machine Curls 3x15x20 MRM
DB Incline Skullcrusher 3x10x14 MRM
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CheekiBreekiFitness
- Registered User
- Posts: 695
- Joined: Wed Sep 28, 2022 3:46 am
Re: CheekiBreekiFitness's Log
Block 10 Week 9 (27 April 2024)
Changed up the programming to include higher intensities. I'll highlight the complete program later. Took some inspiration from the "Simple Jack'd" program. I have a tendency to always stick to the 70-80% range so I was interested in experimenting. Surprisingly 5x2x85% for Squat and 7x2x85% for Bench felt fine. Weight loss is still happening. Went back to doing LISS on the off days. Feels nice but I have a problem: my legs give up before my heart does, getting the heart rate to 120 bpm feels a lot harder than it should. My interpretation is that, because I keep my weight training sessions moving relatively fast, they have also improved my cardio, so in turn my heart is well trained. I don't know I don't understand endurance stuff. Weekly average weight=92.2 kgs.
DAY 1
Squat 5x2x152.5
Bench 7x2x102.5
Machine Overhead Press 3x10x60
DAY 2
Deadlift (conv) 4x2x190
Feet Up Bench 6x4x90
V Squat Machine 10,10,8x90
DAY 3
Squat 3x4x145 4x140 4x120
Wide Grip Bench 6x4x96
Close Grip Incline 4x80 4,4,5,5,3x75
DAY 4
RDL 12,10,10,8x140
Press 7x2x65
GPP
Chins 8,8,8
DB Incline Skullcrusher 3x12x14 MRM
Crunch Machine 3x10x45 MRM
Chins 8,8,8
Curl Machine 3x16x20 MRM
Pushdown 3x17x27.5 MRM
Round Back Raise 3x15
LISS 30'
Pushdown 3x17x27.5 MRM
Lat Pulldown 8,6x80 8x75
Crunch Machine 3x11x45 MRM
Round Back Raise 3x15
DB Incline Skullcrusher 3x13x14 MRM
Changed up the programming to include higher intensities. I'll highlight the complete program later. Took some inspiration from the "Simple Jack'd" program. I have a tendency to always stick to the 70-80% range so I was interested in experimenting. Surprisingly 5x2x85% for Squat and 7x2x85% for Bench felt fine. Weight loss is still happening. Went back to doing LISS on the off days. Feels nice but I have a problem: my legs give up before my heart does, getting the heart rate to 120 bpm feels a lot harder than it should. My interpretation is that, because I keep my weight training sessions moving relatively fast, they have also improved my cardio, so in turn my heart is well trained. I don't know I don't understand endurance stuff. Weekly average weight=92.2 kgs.
DAY 1
Squat 5x2x152.5
Bench 7x2x102.5
Machine Overhead Press 3x10x60
DAY 2
Deadlift (conv) 4x2x190
Feet Up Bench 6x4x90
V Squat Machine 10,10,8x90
DAY 3
Squat 3x4x145 4x140 4x120
Wide Grip Bench 6x4x96
Close Grip Incline 4x80 4,4,5,5,3x75
DAY 4
RDL 12,10,10,8x140
Press 7x2x65
GPP
Chins 8,8,8
DB Incline Skullcrusher 3x12x14 MRM
Crunch Machine 3x10x45 MRM
Chins 8,8,8
Curl Machine 3x16x20 MRM
Pushdown 3x17x27.5 MRM
Round Back Raise 3x15
LISS 30'
Pushdown 3x17x27.5 MRM
Lat Pulldown 8,6x80 8x75
Crunch Machine 3x11x45 MRM
Round Back Raise 3x15
DB Incline Skullcrusher 3x13x14 MRM