11

week 2 bench

155x3
165x3
175x3+(9)

[no accessory lift or bbb sets]

week 2 squat

195x3
205x3
225x3+(11)
strict pause 135x8x5

[no accessory lift]

was sick on thursday/friday with food poisoning, so i combined bench and squat day on saturday and cut the accessories

was the best compromise i could think of

week 3 ohp

95x5
115x3
125x1+(3)
65x10x5

bw chin-ups 10, 10, 7, 5

week 3 deadlift

255x5
295x3
325x1+(7)
175x10x5

hanging leg raise 3x12, 2x14

week 3 bench

145x5
165x3
185x1+(9)
105x10x5

db incline rows 55x10x5

week 3 squat

185x5
205x3
235x1+(8)
135x10x5

stiff leg deadlift 135x8x4

1RM adjustments for next cycle:

ohp
150 -> 145

deadlift
385 -> 395

bench
225 -> 230

squat
275 -> 285



next cycle will also calc lifts on 100% of 1RMs rather than 90%
starting monday (no deload)

Making super awesome progress, keep it up!

thanks m80

5/3/1 2014 legit edition, cycle 2 (big but boring) - 3/2/2014 through 3/22/2014

started tuesday due to snow

week 1 ohp

95x5
105x5
115x5+(9) -- prev cycle 115x6
75x10x5

bw chin-ups 10, 10, 8, 6, 4

week 1 deadlift

295x5
315x5
335x5+(5) -- prev cycle 295x8
195x10x5

hanging leg raise 5x14

week 1 bench

175x5
185x5
195x5+(7) -- prev cycle 165x11
115x10x5

db incline rows 55x10x5

Seriously considering running this soon.

Also you're getting stronk. Keep it up.

highly recommend
and ty!

week 1 squat

215x5
225x5
235x5+(9) -- prev cycle 205x12
145x10x5

stiff leg deadlift 135x8x4

probably the most intense session ive ever had

week 2 ohp

105x3
115x3
125x3+(5) -- prev cycle 115x5
75x10x5

bw chin-ups 10, 10, 10, 8, 6

week 2 deadlift

315x3
335x3
355x3+(3) -- prev cycle 305x7
195x10x5

hanging leg raise 5x14

shitty workout, bbb sets felt like work sets
donno why... sometimes you have good sessions, sometimes you dont
https://www.youtube.com/watch?v=WNPaDOf9xjM explains what i mean

week 2 bench

185x3
195x3
205x3+(5) -- prev cycle 175x9
115x10x5

db incline rows 60x10x5

week 2 squat

225x3
235x3
255x3+(5) -- prev cycle 225x11
145x10x5

stiff leg deadlift 135x10x4

week 3 ohp

105x5
115x3
135x1+(2) -- prev cycle 125x3
75x10x5

bw chin-ups 10, 10, 10, 9, 6

week 3 deadlift

295x5
335x3
375x1+(2) -- prev cycle 325x7
195x10x5

hanging leg raise 5x15

week 3 bench

175x5
195x3
215x1+(3) -- prev cycle 185x9
115x10x5

db incline rows 60x10x5

week 3 squat

215x5
235x3
265x1+(3) -- prev cycle 235x8
155x10x2

stiff leg deadlift 135x10x4

^ couldnt muster those last 3 bbb sets, although i accidentally had 10 lbs too much on the bar
not concerned, im overall worn down and beat up and looking forward to deload for the first time in 10 months of lifting

1RM adjustments for next cycle:

ohp
145 -> 150

deadlift
395 -> 405

bench
230 -> 235

squat
285 -> 295



starting monday 3/31

DL 1RM test session

385x1
405x1 PR, 4 pl8 membership confirmed
420x1 PR

feeling like a million bux

week 1 ohp

95x5
110x5
125x5+(5) -- prev cycle 115x9
75x10x5

bw chin-ups 10, 10, 10, 8, 8

How did I miss this?

Meni meni gz!

ty m8!

week 1 deadlift

265x5
305x5
345x5+(5) -- prev cycle 335x5
205x10x5

hanging leg raise 5x15

current weight 176.4
current bf 15.2%

400 calorie elliptical 1/1 hiit (took about 28 mins)
feel p flippin good actually

week 1 bench

155x5
175x5
200x5+(6) -- prev cycle 195x7
115x10x5

db incline rows 60x10x5

week 1 squat

190x5
220x5
250x5+(5) -- prev cycle 235x9
145x10x5

stiff leg deadlift 145x8x4

week 2 ohp

100x3
115x3
130x3+(3) -- prev cycle 125x5
75x10x5

bw chin-ups 10, 10, 10, 10, 8

+ cripping doms from sunday squats
+ ohp stalling for life

week 2 deadlift

285x3
325x3
365x3+(4) -- prev cycle 355x3
205x10x5

hanging leg raise 5x15

+ quad doms for life

week 2 squat

205x3
235x3
265x3+(3) -- prev cycle 255x5
145x10x5

stiff leg deadlift 145x8x4

+ sick
+ no gains
+ feels bad

week 3 ohp

110x5
125x3
140x1+(3) -- prev cycle 135x2
75x10x5

bw chin-ups 10, 10, 10, 9, 8

week 3 deadlift

305x5
345x3
385x1+(2) -- prev cycle 375x2
205x10x5

hanging leg raise 5x16

week 2 bench

165x3
190x3
210x3+(4) -- prev cycle 205x5
115x10x5

db incline rows 60x10x5

apparently forgot to post this last friday

week 3 bench

175x5
200x3
225x1+(1) -- prev cycle 215x3
115x10x5

db incline rows 60x10x5

i guess the "2 plate hype" got to me still happy to get that rep for the first time ever

week 3 squat

220x5
250x3
280x1+(1) -- prev cycle 265x3
145x10x1

im not doing jack shit variation

results:

current - 4/22/14

weight: 177.2
body fat 15.2%
bmi 26.9

chest: 40 7/8"
waist: 36"
hip: 37 7/8"
thigh: 22 1/2"
arm: 13 1/8"

previous - 2/11/14

weight: 180.0
body fat 16.5%
bmi 27.4

chest: 40 3/4"
waist: 36 1/2"
hip: 37 3/4"
thigh: 22 1/4"
arm: 13"

previous - 12/16/13

weight: 175.2
body fat 14.9%
bmi 26.6

chest: 39"
waist: 35"
hip: 37 1/2"
thigh: 22 1/4"
arm: 13"

previous - 11/12/13

weight: 177.0
body fat 15.9%
bmi 26.9

chest: 39 3/4"
waist: 35 3/4"
hip: 37 3/4"
thigh: 22 1/4"
arm: 13 1/4"

previous - 10/15/13

weight: 181.6
body fat 16.7%
bmi 27.6

chest: 40 1/4"
waist: 36"
hip: 38 1/2"
thigh: 22 3/4"
arm: 13 1/2"

previous - 9/9/13

weight: 185.2
body fat 17.9%
bmi 28.2

chest: 39 3/4"
waist: 36 1/4"
hip: 39"
thigh: 22 1/2"
arm: 13 1/2"

previous - 8/12/13

weight: 188.0
body fat 18.5%
bmi 28.6

chest: 39 1/4"
waist: 36 1/2"
hip: 38 3/4"
thigh: 22 3/4"
arm: 13 1/4"

previous - 7/15/13

weight: 190.8
body fat 18.7%
bmi 29.1

chest: 40 1/4"
waist: 37 1/4"
hip: 39 1/4"
thigh: 23"
arm: 13 3/4"

previous - 6/10/13

weight: 191.4
body fat: 18.7%
bmi: 29.1

chest: 40 1/2"
waist: 37 1/2"
hip: 38 3/4"
thigh: 22 1/4"
arm: 14 1/4"

previous - 5/13/13

weight: 198.6
body fat: 20.7%
bmi: 30.1

chest: 41 3/4"
waist: 39 3/4"
hip: 40 1/4"
thigh: 23"
arm: 14"

previous - 4/16/13

weight: 200.8
body fat: 21.4%
bmi: 30.5

chest: 41 1/2"
waist: 40"
hip: 40 3/4"
thigh: 23 1/4"
arm: 14"

previous - 3/19/13

weight: 206.8
body fat: 22.8%
bmi: 31.4

chest: 42"
waist: 41"
hip: 41 1/4"
thigh: 23"
arm: 14"

previous - 2/19/13

weight: 210.2
body fat: 27.1%
bmi: 32

chest: 43 1/4"
waist: 41"
hip: 41 1/2"
thigh: 23 1/4"
arm: 13 1/2"

previous - 1/22/13

weight: 215.6
body fat: 27.8%
bmi: 32.7

chest: 43"
waist: 43 1/4"
hip: 41 1/4"
thigh: 23 1/2"
arm: 14"

previous - 12/4/12

weight: 221.6
body fat: 29.7%
bmi: 33.7

chest: 43 3/4"
waist: 45"
hip: 43"
thigh: 23 1/4"
arm: 14 1/4"

previous - 11/6/12

weight: 226.2
body fat: 31%
bmi: 34.4

chest: 44 1/2"
waist: 46 1/4"
hip: 44 3/4"
thigh: 23 1/4"
arm: 14 1/4"

initial - 10/9/12

weight: 231.6
body fat: 30.6%
bmi: 35.2

chest: 45 1/4"
waist: 47"
hip: 45 1/4"
thigh: 24"
arm: 14 1/4"

lost 2.8 lbs of fat and 0 lean mass in the past 10 weeks, while eating an average of ~2700 calories/day

also put about 40 lbs on my deadlift

5/3/1 2014 legit edition, cycle 4 (big but boring) - 4/28/2014 through 5/16/2014

week 1

ohp - tm 135 lbs
115x5+(8)
70x10x5
bw chins 10x3, 8x1, 7x1

deadlift - tm 415 lbs
355x5+(5)
210x10x5
hanging leg raise 16x5

bench - tm 225 lbs
200x5+(6)
db incline rows 60x10x5

squat - tm 285 lbs
240x5+(5)
145x10x5
SLDL - cut

notes:
dropped back the training maxes on ohp, bench, squat based on last cycle
ohp entire session felt weak
deadlift felt awesome, 5 rep no strap PR
bench was meh
squat was absolute shit, could barely put up the top set, and cut the accessory lift completely

week 2

ohp -
120x3+(6)
70x10x5
bw chins 10x4, 9x1

deadlift -
375x3+(4)
210x10x5
hanging leg raise 16x5

bench -
210x3+(5)
120x10x5
pendlay row - 135x10x5

squat -
255x3+(3)
145x10x5
SLDL - cut again

notes:
ohp - meh
deadlift felt awesome (again), another no strap rep PR
bench - ok
squat - felt slightly better

week 3

ohp -
130x1+(4)
70x10x5
bw chins 10x4, 9x1

deadlift -
395x1+(2)
210x10x5
hanging leg raise 16x5

bench -
225x1+(2)
120x10x5
pendlay row - 135x10x5

squat -
270x1+(2)
145x10x5
deficit SLDL - 135x10x1, 185x10x4

notes:
ohp - better, improved form with "knuckles up" grip instead of wrists bent back
deadlift - felt awesome as usual, PR every session, getting better at neutral back by doing more "grip & go" and not letting shoulders reset
bench - better than ok, got 2 pl8s for almost 3 reps vs 1 rep the prior month
squat - felt WAY better, getting comfortable with low bar stance + driving shoulders back out of the hole to prevent pitching forward, helping tremendously ** also carbed up pretty decently the day before which may have also helped

deload next week then trying a cycle with some new accessory lifts, should be fun and has a ton more volume