CheekiBreekiFitness's Log

[CheekiBreekiFitness]

Pivot Block 4 Week 2 (06 May 2023)

Second week of the pivot went fine, lost about 1 kg as planned. It’s funny how at the end of pivots I start
to crave training harder again. The more I do decline situps the more I like them. Let’s see what the next
block has in store. Weekly average weight 94.5

DAY 1
Linear Leg Press 8,8,8,13x210
Chest Press Machine 8,8,8,15x87.5
Seated Leg Curl 10,10,11x70
Lateral Raise 16x18 53x10
Preacher Curl Machine 13x35 8x25 10x20
Decline Situps 11,8,8xbw+10
Time 90’ Session RPE 7

DAY 2
Chest Press Machine 8,8,8,12x92.5
Machine Overhead Press 8,8,8,13x65
Leg Extensions 15,15,15x50
Row Machine 8,12x160
Triceps Pushdown 40,8,8,8x30
Time 100’ Session RPE 7

DAY 3
Chest Press Machine 8,8,8,13x92.5
Smith Machine Incline Bench 8,8,8,10x85
Linear Leg Press 8,8,8,10x215
DB Triceps Extension 32x16 10,10,10x12
Preacher Curl Machine 21x35 8,8,8,8x25
Decline Situps 13,8,8xbw+10
Time 100’ Session RPE 7

[CheekiBreekiFitness]

Block 5 Week 1 (13 May 2023)

After the first day of the block I felt horribly sore, so much that the bench suffered on day 2. I think that I am not used to the volume which is relatively higher than the volume of the pivot block, and also due to the fact that I did not do barbell work during the pivot. For the next blocks I plan to increase volume progressively to ease into the block:

- Week 1: X@6,7,8 (no backoffs)
- Week 2: X@6,7,8 5\%LD (1 set)
- Week 3 to 5: X@6,7,8 5\%LD (2 sets)

This is interesting because back in the days when I tried a few BBM templates I was skeptical about the necessity of ramping up volume at the beginning of blocks, and now this necessity kind of "emerged" (see what I did here) from the training data directly. On a different note, some jabroni stole my lifting belt so I had to deadlift without a belt on day 3. I had some apprehension but surprisingly I managed to deadlift 5x180 without a belt, so that my e1RM is the same with and without the belt. Not so long ago 180 was the weight for my single at RPE 8, and now I can do the same weight for a set of 5 without a belt, so I got stronger.

DAY 1
Squat 1x160@8.5 4x3x140 e1RM=170.6
Wide Grip Bench 9x80@6 9x85@7 9x90@8 9x80@8 9x80@7 e1RM=121.8
Romanian Deadlift 7x130@6 7x140@7 7x150@7.5 7x140@7 7x140@7 e1RM=200
Lateral Raise 20x18
Preacher Curl Machine 21x35 8,8,8x25
Decline Situps 13,8,8xbw+10
Time 120' Session RPE 9

DAY 2
Bench 5x95@7 5x100@8 e1RM=123.3
Press 5x55@6 5x57.5@7 5x60@8 5x55@7 5x55@7 e1RM=74
Squat 3x8x120
Pulldown Machine 8,8,10x110
DB Triceps Extensions 40x16 10,10,10x12
DB Incline Curl 19x18 8,8,8x14
Time 120' Session RPE 8

DAY 3
Deadlift (sumo) (no belt) 5x160@6 5x170@7 5x180@8 e1RM=215
Larsen Press 6x82.5@6 6x87.5@7 6x92.5@8 e1RM=117.7
Close Grip Incline Bench 6x70@6 6x75@7 6x80@9 e1RM=100.1
Hack Squat 8,8,8x80
DB Triceps Extensions 10,8,8x18
Preached Curl Machine 9,6,6x40
Time 90' Session RPE 7

[JohnHelton]

Deadlift moving into the 500 lb range. That is a nice benchmark.

[CheekiBreekiFitness]

@JohnHelton absolutely, I'm impatient to hit the 500s !

[CheekiBreekiFitness]

Block 5 Week 2 (20 May 2023)

Everything seems to be back on track, I went from being crazy sore at the beginning of week 1 to virtually no soreness at the end of week 2. Except for my back, my back has been sore for like a year (lol !). So I'm convinced that ramping up volume at the beginning of block is necessary for me, to avoid getting too sore, especially from exercises that involve a lot of stretching, more stretching that I'm used to for the pivot block (wide grip bench is a great example). At the beginning of the week I had no belt so I just did sets of 8 with 70% and no belt. Then bought a new belt and got a deadlift PR 1x202.5. Was tempted to go up as it felt easy but I'll save it for later, trying to build some momentum. Weekly average weight= 95.1

DAY 1
Squat (no belt) 4x8x120 e1RM=170.6
Wide Grip Bench 9x80@6 9x85@7 9x90@8 9x85@7 e1RM=124.3
Deadlift (conv) (no belt) 3x8x140 e1RM=200
Lateral Raise 22x18
Preacher Curl Machine 9x40 9,9x30 15x20
Decline Situps 15,10,10xbw+10
Time 90' Session RPE 8
DAY 2
Bench 5x92.5@6 5x97.5@7 5x102.5@8.5 5x95@7 e1RM=124.4
Press 5x55@6 5x57.5@7 5x60@8 5x55@7 e1RM=74
Squat (no belt) 4x8x120 e1RM=170.6
Pulldown Machine 8,8,12x110
DB Triceps Extensions 13,10,10x18
DB Incline Curl 9x20 8x18 8x16
Time 120' Session RPE 8
DAY 3
Deadlift (sumo) 1x202.5@8 4x3x180 e1RM=219.6
Larsen Press 6x85@6 6x90@7 6x95@8.5 6x90@7 e1RM=119
Close Grip Incline Bench 6x70@6 6x75@7 6x80@8.5 6x75@7 e1RM=100.3
Hack Squat 8,8,10x80
DB Triceps Extensions 14,11,10x18
Preacher Curl Machine 10,6,5x40
Time 120' Session RPE 8

[CheekiBreekiFitness]

Block 5 Week 3 (27 May 2023)

I felt strong, got a squat PR 1x162.5 and deadlift PR 1x205, both moved fast, once again more is in the tank and I want to build momentum to end the block on a high note. The sets of 8 at 70\% on squats most definitely made me stronger, the squat e1RM jumped up after doing a bunch of those. Many people seem to consider a 4x8 "hypertrophy work", but I now view it as "strength work" (in the right context) and the proof is in the pudding. Also I've started to do my RDLs with a 2 second pause at the bottom, trying to improve rep quality. I'm doing paused RDLs and Larsen presses now. I feel like I've been watching too much Bald Omni-Man. Also, I'm eating my face off, getting bigger and bigger, my tshirts and tracksuits feel tight. Average weekly weight=96.1 kgs

DAY 1
Squat 1x162.5@8 5x3x140 e1RM=176.2
Wide Grip Bench 9x82.5@6 9x92.5@8.5 9x82.5@7 9x82.5@7 9x82.5@7 e1RM=126.2
Romanian Deadlift 7x130@6 7x140@7 7x150@8 7x140@7 e1RM=196.9
Lateral Raise 9x20 9x18
Preacher Curl Machine 8x40
Decline Situps 15,10,10xbw+10
Time 90' Session RPE 8

DAY 2
Bench 5x92.5@6 5x97.5@7 5x102.5@8.5 5x95@7 e1RM=124.4
Press 5x55@6 5x57.5@7 5x60@8 5x55@7 e1RM=74
Squat 5x8x120 e1RM=176.2
Pulldown Machine 8,8,13x120
DB Triceps Extensions 16,10,10x18
Time 120' Session RPE 8

DAY 3
Deadlift (sumo) 1x205@8 5x3x180 e1RM=222.3
Larsen Press 6x85@6 6x90@7 6x95@8 6x90@7 6x90@7 e1RM=120.3
Close Grip Incline Bench 6x70@6 6x75@7 6x80@8 6x75@7 e1RM=101.3
Hack Squat 8,8,13x80
DB Triceps Extensions 18,11,10x18
Time 120' Session RPE 8

[CheekiBreekiFitness]

Block 5 Week 4 (03 June 2023)

On day 1, hit another squat PR 1x165 which moved fast. On day 3 deadlift felt a little harder than expected, I think that I need to improve my sumo technique a bit, especially since my hips are not very mobile. Also went a bit off program, and did a single on the Larsen Press, first time benching over two plates with my feet up which is nice. Average weekly weight=96.7 kgs

DAY 1
Squat 1x165@8 5x3x140 e1RM=179
Wide Grip Bench 9x82.5@6 9x87.5@7 9x92.5@8.5 9x82.5@7 9x82.5@7 e1RM=126.2
Romanian Deadlift 7x130@6 7x140@7 7x150@8 1RM=196.9
Lateral Raise 10x20 10,10x16
Preacher Curl Machine 10x40 10x30 10,10,10,10x20
Time 120' Session RPE 8

DAY 2
Bench 5x95@6 5x100@7 5x105@9 5x100@7 5x100@7 e1RM=125
Press 5x57.5@7 5x60@8 3x5x60 e1RM=74
Squat 5x8x120 e1RM=179
Pulldown Machine 8,8,13x120
DB Triceps Extensions 20,8,8x18
Preacher Curl Machine 5x8x35
Time 120' Session RPE 8

DAY 3
Deadlift (sumo) 1x205@8 5x3x180 e1RM=218.3
Larsen Press 1x105@7 8x5x80 e1RM=117.7
Close Grip Incline Bench 6x70@6 6x75@7 6x80@7.5 6x75@7 6x75@7 e1RM=103.4
Hack Squat 8,8,11x85
DB Triceps Extensions 8,8,8x20
DB Incline Curl 6x20 8,8,8x18
Time 120' Session RPE 8

[CheekiBreekiFitness]

Block 5 Week 5 (10 June 2023)

Great week to finish the block got a new deadlift PR 1x210, and overall felt good, not crashing or anything. Also I feel that my sumo technique is getting better, mostly from being more patient during the setup, in order to start in exactly the right place. Also, it is interesting how the time to peak really seems to be stable from block to block, so that the emerging strategies approach consistantly gives good results. Average weekly weight=97 kgs. I've been bulking for 6 months, current stats are height 1m80/5'11, weight 97 kgs/214 lbs, waist 92 cm/36 inches, arms 42 cm/16.5 inches. This is the biggest I've ever been. Time to cut back to do it again. Next week I start to cut, I'm shooting for a 8 weeks cut, eating 2200 kcal, 200 g protein. Let's see how this goes.


DAY 1
Squat 1x165@8 5x3x140 e1RM=179
Bench 5x8x90 e1RM=125
Romanian Deadlift 7x132.5@6 7x142.5@7 7x152.5@8 7x132.5@6 1RM=200
DB Row 8,8,8x44
Preacher Curl Machine 11x40 3x8x35
Decline Situps 17,10,19xbw+10
Time 120' Session RPE 8

DAY 2
Bench 8x95@8 4x4x102.5 e1RM=128.8
Press 8x55@8 3x8x50 e1RM=74.4
Squat 4x8x125 e1RM=179
Pulldown Machine 8,8,9x125
DB Triceps Extensions 3x9x20
Preacher Curl Machine 2x8x37.5 8x35
Time 120' Session RPE 8

DAY 3
Deadlift (sumo) 1x210@9 5x3x180 e1RM=220
Larsen Press 6x87.5@6 6x92.5@7 5x100@9 e1RM=117.7
Press 5x60@8 3x8x50 e1RM=74
Hack Squat 8,8,13x85
Time 120' Session RPE 8

Performance Indicators (median e1RM)

Squat 176.2 (+8.2)
Bench 124.7 (-0.3)
Deadlift 219.8 (+7)
Total 520.7 (+13.7)

[CheekiBreekiFitness]

Pivot after block 5

WEEK 1 to 2

DAY 1
Front Squat 6@6,7,8
Dumbbell Bench 8@6,7,8
Stiff Leg Deadlift 10@6,7,8
Shoulders 3x10-20
Biceps 3x10-20
Abs 3x10-20

DAY 2
Close Grip Bench 6@6,7,8
Seated Press 8@6,7,8
Split Squat 10@6,7,8
Upper Back 3x10-20
Triceps 3x10-20
Biceps 3x10-20

DAY 3
Deadlift (conv) 6@6,7,8
Long Pause Bench 8@6,7,8
Dumbbell Overhead Press 6@6,7,8
Hack Squat 3x10-20
Triceps 3x10-20
Biceps 3x10-20

Thought process: unlike the last pivot I selected mostly free weight work, as I feel that I lost strength last pivot and also got really sore at the start of the next block, in particular for benching.

[DCR]

Great week to finish the block got a new deadlift PR 1x210

Congrats!

[CheekiBreekiFitness]

Great week to finish the block got a new deadlift PR 1x210

Congrats!

Thanks !

[CheekiBreekiFitness]

Pivot Block 5 Week 1 (17 June 2023)

The pivot is working nicely, I feel less fatigued, although I’m still doing some decent training. I’m as strong sumo as I am conventional, despite not training conventional, which is interesting. Cutting is easier than I thought, especially when I skip breakfast. In fact I have to remind myself to eat sometimes. I like the idea of having two good solid meals (about 800 kcal, with 50 g protein each), and then complement them with two large protein shakes (50 g protein each). Weight is already down almost 2 kgs. Average weekly weight=95.8.


DAY 1
Front Squat 6x85@6 6x90@7 6x95@8
Dumbbell Bench 8x34@6 8x36@7 8x38@8
Stiff Leg Deadlift 8x120@7 8x120@7 8x120@8
DB Row 8,8,11x44
Lateral Raise 11x20 10,10x16
Preacher Curl Machine 8x40 8,8x35
Decline Situps 18,10,10xbw+10
Session Time 90’ Session RPE 7

DAY 2
Close Grip Bench 6x90@6 6x95@7 6x100@8
Dumbbell Press 8x26@6 8x28@7 8x30@7.5
Gravitron Lunge 10x63@5 10x70@6 10x77@7
Pulldown Machine 8,8,12x125
DB Triceps Extension 11,9,7x20
DB Incline Curl 4x10x18
Session Time 90’ Session RPE 7

DAY 3
Deadlift (conv) 6x150@5 6x160@6 6x170@7
Long Pause Bench 6x85@6 6x90@7 6x95@8
Push Press 5x60@6 5x65@7 5x70@8
Hack Squat 3x8x90
DB Row 8,8,12x44
Unilateral Pushdown 10,10,10,9,6x12.5
Hammer Curl 8x18 8x20 8x22
Session Time 90’ Session RPE 7

[CheekiBreekiFitness]

Pivot Block 5 Week 2 (24 June 2023)

Second week of the pivot done, on to the next block. I skipped some of the volume because of work,hoping to get back on track next week. I managed to get 8x40 on dumbbell bench which I think is a PR. I tried front foot elevated split squats and the resulting muscle soreness was wild. Weekly average weight = 95 kgs.

DAY 1
Front Squat 6x85@6 6x90@7 6x95@8
Dumbbell Bench 8x36@6 8x38@7 8x40@8
Stiff Leg Deadlift 8x125@7 8x125@7 8x125@8
Chinups 10,10,8xbw
Lateral Raise 3x10x16@6
Preacher Curl Machine 3x8x35
Decline Situps 3x8xbw+16
Session Time 90’ Session RPE 7

DAY 2
Close Grip Bench 6x90@6 6x95@7 6x100@9
Push Press 5x60@6 5x65@7 5x70@8
Front Foot Elevated Split Squat 10,8,6x60
Unilateral Pushdown 4x12x12.5
Session Time 90’ Session RPE 7

DAY 3
Deadlift (conv) 6x155@5 6x165@6 6x175@9
Pause Bench 6x85@6 6x90@7 6x95@8
Seated Dumbbell Press 8x26@6 8x28@7 5x30@8
Hack Squat 3x8x90
Unilateral Pushdown 4x12x12.5
Session Time 90’ Session RPE 7

[CheekiBreekiFitness]

Block 6

WEEK 1

DAY 1
Squat 1@8 3x3x80%
Wide Grip Bench 9@6,7,8
Romanian Deadlift 7@6,7,8
Shoulders 3x10-20
Biceps 3x10-20
Abs 3x10-20

DAY 2
Bench 8x75%/5x80%/3x85% 3x4x80%
Press 8x75%/5x80%/3x85% 3x8x70%
Squat 3x8x70%
Upper Back 3x10-20
Triceps 3x10-20
Biceps 3x10-20

DAY 3
Deadlift (sumo) 1@8 3x3x80%
Larsen Press 6@6,7,8
Close Grip Incline Bench 6@6,7,8
Hack Squat 3x10-20
Triceps 3x10-20
Biceps 3x10-20

WEEK 2 to 5

DAY 1
Squat 1@8 4x3x80%
Wide Grip Bench 9@6,7,8 5%LD (1 set)
Romanian Deadlift 7@6,7,8 5%LD (1 set)
Shoulders 3x10-20
Biceps 3x10-20
Abs 3x10-20

DAY 2
Bench 8x75%/5x80%/3x85% 4x4x80%
Press 8x75%/5x80%/3x85% 4x8x70%
Squat 4x8x70%
Upper Back 3x10-20
Triceps 3x10-20
Biceps 3x10-20

DAY 3
Deadlift (sumo) 1@8 4x3x80%
Larsen Press 6@6,7,8 5%LD (1 set)
Close Grip Incline Bench 6@6,7,8 5%LD (1 set)
Hack Squat 3x10-20
Triceps 3x10-20
Biceps 3x10-20

Thought process for this new block:
• First week is an introduction week, remove one set per exercise.
• This is a cutting block so volume is reduced by 25%
• Squat and Deadlift: same as before because they gave good results
• For the upper body, slight change in the programming, mostly due to the fact that I wanted to try some programming based on percentages and rotating intensities. I’ll start with my current e1RM, with the intention of addding a 2.5 kgs to it every 3 weeks, and then do some course correction based on RPEs.
• Bench programming: a 5/3/1 style scheme with backoff work at 80%:
– week 1 8x75% 4x4x80%e1RM
– week 2 5x80% 4x4x80%e1RM
– week 3 3x85% 4x4x80%e1RM
• Press programming: a 5/3/1 style scheme with backoff work at 70%:
– week 1 8x75% 4x8x70%e1RM
– week 2 5x80% 4x8x70%e1RM
– week 3 3x85% 4x8x70%e1RM
Rationale for the press: volume seems to drive the press more than intensity, and since I only press once a week I still wanted to cover different intensity ranges.

[CheekiBreekiFitness]

Block 6 Week 1 (1 July 2023)

Good week to start the block, I did not really lose strength except on the squat despite the cut being on track. Actually I gained strength on both larsen press and incline press, which is a good sign (gaining pressing strength on a cut sounds good to me). For back work, as a side goal I wanted to be able to increase my bodyweight pullups numbers (I'd love to be able to do 20 pullups), so I started doing (a slightly modified version) of the so called "russian fighter program" popularized by Pavel Tsatsouline, the idea is simply to do 5 sets of pullups and adding a rep to one of the sets in the following fashion:

- Session 1: 5,4,3,2,1
- Session 2: 5,4,3,2,2
- Session 3: 5,4,3,3,2
- Session 4: 5,4,4,3,2
- Session 5: 5,5,4,3,2
- Session 6: 6,5,4,3,2
- etc.

We'll see how far I can progress with this. Weekly average weight=94.5

DAY 1
Squat 1x165@9 3x3x140 e1RM=172.7
Wide Grip Bench 8x85@6 8x90@7 8x95@8 e1RM=128.6
Romanian Deadlift 5x140@6 5x150@7 5x160@8 e1RM=197.3
Chinups 10,9,8,7,6xbw
Lateral Raise 8,8,8x20
Arm Superset 10'

DAY 2
Bench 5x102.5@9 4x4x102.5 e1RM=122.5
Press 5x60@8 3x8x52.5 e1RM=74
Squat 3x8x120 e1RM=172.7
Chinups 10,9,8,7,7xbw
DB Triceps Extensions 8,8,8x20
Incline DB Curl 6,6,6x20

DAY 3
Deadlift (sumo) 1x200@7.5 3x3x180 e1RM=220
Larsen Press 6x85@6 6x90@7 6x95@8 e1RM=120
Close Grip Incline Bench 6x72.5@6 6x77.5@7 e1RM=105
Chinups 10,9,8,8,7xbw
DB Triceps Extensions 8,8,9x20
Preacher Curl Machine 8,8,9x35

[CheekiBreekiFitness]

Block 6 Week 2 (7 July 2023)

Good week although strength is down a bit, probably too much fatigue. I'm having fun with new calisthenics/kettlebell exercises. Getups and Archer Pushups are harder than I expected. Also for the first time in my training career did actual pullups with proper strict form (start from a deadhang and a pause, end with the chest touching the bar). Funny how the exercise gets so much harder. I bought some gymnastic rings and starting to think what to do with them, we'll see. Weekly average weight = 94.5.

DAY 1
Bench 3x107.5@9 4x4x102.5 e1RM=120
Wide Grip Bench 35 total repsx90
Triceps Pushdown 10'
DAY 2
Squat 1x165@9 4x3x140 e1RM=172.2
Romanian Deadlift 5x140@6 5x150@7 5x160@8 5x140@6
Decline Situps 8,8,9xbw+16
DAY 3
Chinups 10,9,8,7,6
Box Pike Pushup 13,8,8,8,8
KB One Arm Swing 10x10x24 10'
KB Getups 6x16
Unilateral Triceps Pushdown 12,12,13x12.5
DB Incline Curl 6,6,7x20
DAY 4
Deadlift (sumo) 4x3x180
Squat 4x8x120
Hack Squat 6,6,6x90
Decline Situps 8,9,9xbw+16
DAY 5
Pullups 5x5
Archer Pushups 5x3
KB One Arm Swing 10x10x24 9'50''
KB Getups 7x16 5'
Unilateral Triceps Pushdown 12,13,13x12.5
Curls 10'

[CheekiBreekiFitness]

Block 6 Week 3 (16 July 2023)

Good week, got a PR on Romanian deadlift (7x160), also managed to knock out a few (wall assisted) Handstand Pushups, not bad for a fat man. The cut is almost done, no loss of strength can't wait to go back aboard the gainz train. Weekly average weight=93.

DAY 1
Bench 8x95@9 3x4x102 e1RM=125
Wide Grip Bench 8x70@6 8x75@7 8x80@8 8x75@7
Ring Triceps Extensions 8,8,8
Ring Curls 8,8,8

DAY 2
Squat 1x165@9 4x3x140 e1RM=172.7
Romanian Deadlift 6x140@6 6x150@7 6x160@8 6x140@7
Decline Situps 9,9,9xbw+15

DAY 3
Chins 7,7,7,7,8
Wall HSPU 2,2,2,2,2
KB One Arm Swings 9x11 8'30
DB Triceps Extensions 8,9,9x20
DB Incline Curl 6,7,7x20

DAY 5
Press 5x55 5x57.5 5x60@8 2x5x55 e1RM=74
Feet Up Bench 6x85 6x90 6x95@8 6x90 e1RM=120
Close Grip Incline Bench 6x70 6x77.5@8 2x6x70 e1RM=99
Unilateral Triceps Pushdown 13,13,13x12.5
Preacher Curl Machine 8,9,9x35

DAY 6
Romanian Deadlift 7x140 7x150 7x160@8 7x140
Squat 8x110 8x120@8 3x8x110
Decline Situps 3x15xbw

DAY 7
Pullups 5x5
Archer Pushups 5x5
KB One Arm Swing 8x12x24 7'30''
Triceps Dips 10'
Curls 10'

[CheekiBreekiFitness]

Block 6 Week 4 (25 July 2023)

Still losing weight, not losing strength. In terms of load management, I'm trying to learn how to "take what is there" when using RPE, instead of being obsessed with seeing small increases week to week to week. Also trying to learn how to not care so much about performance variability (see BBM podcast on "progressive loading", which I believe is great). Weekly average weight = 93.

DAY 1
Bench 5x90 5x95 5x100@8 2x5x95 e1RM=123
Wide Grip Bench 8x75 8x80 8x85@8 5x80 e1RM=114
DB Triceps Extensions 9,9,9x20
DB Incline Curl 7,7,7x20

DAY 2
Squat 1x160@7.5 4x3x140 e1RM=177
Romanian Deadlift 7x140 7x150 7x160@8 7x140 e1RM=210
Stiff Leg Raise 3,5,7,9,9

DAY 3
Chins 7,7,7,7,8
Wall HSPU 2,2,2,2,3
KB One Arm Swing 7x13x24 6'44''
KB Getups 8x16
Ring Triceps Extensions 8,8,9
Hammer Curl 10'

DAY 4
Press 5x55 5x57.5 6x60@8 2x6x55 e1RM=76
Feet Up Bench 6x85 6x90 6x95@9 2x6x90 e1RM=117
Close Grip Incline Bench 6x70 6x75@8 2x6x70 e1RM=95
Unilateral Triceps Pushdown 13,13,14x12.5
Cable Curls 10'

DAY 5
Deadlift (sumo) 1x200@7.5 4x3x180 e1RM=222
Squat 8x110 8x115 8x120 8x125@8 8x120 e1RM=170
Decline Situps 9,9,10xbw+15

DAY 6
Pullups 5,5,5,5,7
Archer Pushups 8,8,8,8,10
KB One Arm Swing 6x15x24 5'30''
DB Triceps Extensions 10'
DB Curl 10'

[CheekiBreekiFitness]

New Squat PR 1x170. Let's go !

[CheekiBreekiFitness]

The pivot is roughly the same as for the previous block. Got three PRs: Front Squat 5x100 Pin Bench 5x100 and DB Bench 10x40. The fatigue from the jetlag seems to have dissipated too. I've been eating mostly eggs, meat and fruit. I actually quite like it.

DAY 1
Front Squat 5x80 5x90 5x95 5x100@7 e1RM=126
DB Bench 8x30 8x36 8x38 10x40@8 e1RM=57
Stiff Leg Deadlift 10x100 10x110 10x120@7 e1RM=184
Seated Cable Row (matrix) 10x25 10x39 10x52 10x66
JM Press 7'
Hammer Curl 7'

DAY 2
Pin Bench 5x90 5x95 5x100@10 e1RM=117
Seated DB Press 8x26 8x28 8x30@8 e1RM=40
Front Foot Elevated Split Squat 10x40 10x50@8 10x40 e1RM=71
Pulldown (matrix) 10x32 10x45 10x59 10x73
Triceps Pushdown 7'
Cable Curl 7'

DAY 3
Deadlift (conv) 5x160 5x170 5x180@8 e1RM=222
DB Incline Bench 8x30 8x34 8x36@8 e1RM=48
Push Press 8x50 8x60 8x62.5@8 e1RM=84
Leg Extensions 10x70 10x80 10x90
DB Row 4x10x40
DB Triceps Extensions 7'
Hammer Curl 7'