I ****ing hate squats.

[eternalmediate]

Week 8 Day 3

Sumo Deadlift
145kg x 5, 3, 3, 3 (320lbs)

Front Squat
110kg x 5, 5, 5, 5, 5

GHR
BW + 8kg x 10, 9, 8, 8

Chin-Ups
BW + 8kg x 10, 8, 8, 7

Wide Grip Cable Row + Hammer Curl + EZ Bar Curl (4 sets of 18)

This is the hardest of the four days in this second cycle, purely because of those front squats after heavy deads. They're only 75% of 1RM but they still destroy me.

[eternalmediate]

Week 8 Day 4

Military Press
65kg x 3 (146lbs)
55kg x 2, 2, 2, 2, 7 (AMRAP)

Pin Press (Chest Level)
87.5kg x 4, 4, 4, 4, 4

Legs Up Bench
77.5kg x 5, 5, 5, 5, 5

DB Bench Press + Cable Overhead Tricep Extensions + Face Pulls (4 sets of 18)

Overhead press going absolute nowhere, and bench feeling better all the time. Guess one out of two ain't bad.

Week 9 Day 1

High Bar Back Squat
157.5kg x 2 (347lbs) PR
135kg x 1, 1, 1, 1, 5 (AMRAP)

Conventional Deadlift
110kg x 5
115kg x 5
120kg x 5
120kg x 5

Single Leg Press
90kg x 8, 8, 8, 8

Plate Rows
110kg x 8, 8, 7, 6

Leg Extensions + Leg Curls + Cable Close Grip Row (4 sets of 16)

Slowest second rep of my life on the squat PR, damn near popped my eyeballs out. Had a weekend away drinking with the lads so I'm sure I'll manage it in better condition soon. Form was much cleaner on the AMRAP.

Light overhand opposite stance diddlies were fine, still very prone to lumbar rounding compared to sumo though.

[eternalmediate]

Week 9 Day 2

Bench Press
107.5kg x 2 (237lbs) PR
90kg x 1, 1, 1, 1, 5 (AMRAP)

Close Grip Bench
87.5kg x 4, 4, 4, 4, 4

Incline Bench
65kg x 8, 8, 7, 6

Dumbell Shoulder Press
24kg ps x 8, 8, 7, 7

Pec Flies + Tri Pushdowns + Face Pulls + Lat Raises (4 sets of 16)

Bench still feeling great, been drilling some Dave Tate cues.

[eternalmediate]

Week 9 Day 3

Sumo Deadlift
150kg x 5, 3, 3, 3 (330lbs)

Front Squat
115kg x 4, 4, 4, 4, 4

GHR
BW + 10kg x 8, 8, 8, 6

Chin-Ups
BW + 10kg x 8, 7, 6, 5

Wide Grip Cable Row + Hammer Curl + EZ Bar Curl + Calf Raises (4 sets of 16)

I dare say my deadlift never got very far as a younger man before the lumbar injury, so I think this may be actually tying my previous 5RM. Getting tough of course but there's still a few more kilograms to be milked on this novice progression!

Also this day is the worst, cannot begin to express how much more gruelling this is than the other three days.

[eternalmediate]

Week 9 Day 4

Military Press
67.5kg x 2 (150lbs)
57.5kg x 1, 1, 1, 1, 7 (AMRAP)

Pin Press (Chest Level)
97.5kg x 2
100kg x 2
102.5kg x 2
105kg x 1

Legs Up Bench (Last 3 sets paused for difficulty)
82.5kg x 4, 4, 4, 4, 4

DB Bench Press + Cable Overhead Tricep Extensions + Face Pulls + Pec Flye (4 sets of 16)

Fun sesh. The press double popped with some in the tank, must remember to have grip correct at edge of knurling, dip the bar, lean back and push the head through; made a difference today.

[eternalmediate]

Week 10 Day 1

High Bar Back Squat
145kg x 5 (320lbs) PR
130kg x 2, 2, 7 (AMRAP)

Light Conventional Deadlift
110kg x 4
115kg x 4
120kg x 4
125kg x 4
125kg x 4

Single Leg Press
100kg x 6, 6, 6, 6

Plate Rows
120kg x 6, 6, 5, 4

Leg Extensions + Leg Curls + Cable Close Grip Row (4 sets of 14)

More in the tank on the squats, hell yeah. Excited for the test in two weeks, so NOT excited for the harsh cut afterwards haha.

Also starting up some rock climbing and some form of combat discipline (thinking jiu jitsu or boxing) for fun; I'm moving jobs over the next month so I got free time. Better be careful I don't overdo it while I'm eating exclusively celery though.

[eternalmediate]

Week 10 Day 2

Bench Press
97.5kg x 5 (215lbs) PR
87.5kg x 2, 2, 7 (AMRAP)

Close Grip Bench
90kg x 3, 3, 3, 3, 3, 3

Incline Bench
70kg x 6, 6
75kg x 5, 4

Dumbell Shoulder Press
26kg ps x 7, 6, 6, 6

Pec Flies + Tri Pushdowns + Face Pulls + Lat Raises (4 sets of 14)

Could definitely have bounced out the two plates for five landmark here, ABOUT FRIGGIN' TIME.

[Wilhelm]

Nice work! Congratulations.

How long till testing/end of cycle?