Yep. That’s a captain’s log all right.

[JonnyRockets]

11/7

1ct bench 80x8, 85x8, 90x8, 85x8

3-0-3 leg press 102.5x10, 112.5x10, 122.5x10, 115x10

dumbbell bench, arms, lat pull down, calves

[JonnyRockets]

15/7

Deadlift 120x8, 130x8, 142.5x8, 130x10

2ct pause bench 70x10, 75x10, 82.5x10, 75x8

Dumbbell shoulders

[JonnyRockets]

16/7

GPP
Back, arms, bike 35 min @6-7

[JonnyRockets]

17/7

Squat 100x8, 110x8, 120x8
Beltless squat 100x8

Incline bench 60x8, 65x8, 70x8, 60x8x2

2” deficit SLDL 90x12, 100x12x2

Leg curls

[JonnyRockets]

18/7

GPP

Chins, DB rows, lat pulldown, curls

Bike 35 min @6-7

[JonnyRockets]

19/7

1ct pause bench 80x8, 85x8, 91x8, 85x8

3-0-3 tempo leg press 105x10, 115x10, 125x10, 117.5x10 (Some knee ‘pain’, 2-3/10)

Dumbbell and cable chest pump

Arms and abs

[JonnyRockets]

22/7

stressed, still cutting - low energy and motivation

squat 80x8, 90x8, 100x8, 90x8x2

high incline bench 60x8, 70x8, 60x8x3

RDL 70x12x4

leg curl

[JonnyRockets]

31/7

Just accidentally had a week off. Super bored of cutting and BBM Hypertrophy, so calling it done now after 8 weeks. Lost 4kg bodyweight (91-87), looking jacked, but lost a LOT of strength. Expecting it to come back fairly rapidly though.

A bit sick of calculating weights and spreadsheets so going to run Greyskull with fluff until it stops working or I get bored.

All weights in KG.

The Fluffer’s Greyskull: Day 1

Bench
90x5,5,9

Squat
100x5,5,12

Chins
5,5,10

Seated DB Press
26x8x3

Calves
15 min bike
Arms

[platypus]

I had a lot of success with Greyskull, the daily bodyweight training made a huge difference and the constant PR sets are very motivating. Looking forward to seeing your progress!

[JonnyRockets]

Thanks @platypus !

I wasn't planning on doing any bodyweight/frequency stuff, but I like the sound of 'huge difference'. Do you remember what you did, and what the effect was?

[GlasgowJock]

The strength loss will be temporary. Nice to read you're please with your body image. Chins and dips are something I'd like to incorporate at a less fatty state for gainzZz.

[platypus]

I wasn't planning on doing any bodyweight/frequency stuff, but I like the sound of 'huge difference'. Do you remember what you did, and what the effect was?

Yeah, I was doing a bunch of submaximal sets of chins, pushups, situps, and burpees every day. Usually ladders first thing in the morning. I had a daily total for each exercise and I'd do as many sets as it took without pushing myself.

Before that my bench and press had been stuck for a really long time, but the frequency bodyweight exercises got my upperbody lifts moving up again and three months in I was setting some significant PRs. I dieting really hard at the time, and miserable 24/7 because of it, but my upperbody was getting stronger and more jacked while I lost weight. It's Jan-April 2018 in my log. I make a bunch of unhappy comments in the log, but the progress was there.

Pretty sure the situps and burpees only helped with fat loss/conditioning, not with lifting. But the chins and pushups really made the difference for pressing and benching. In Greyskull LP 3rd Edition JP says the bodyweight exercises are the base program, and the lifting is more like the icing on the cake.

@Wilhelm has been having some success doing dips every day in his log recently, too.

[Wilhelm]

Tomorrow will be three weeks of dips everyday.
Started with 4 sets of 8 the first week, and added a rep to all sets each week, so tomorrow will be the last day of 10s.
11s start Saturday.
I've also managed to do my grease the groove pullups three days a week, and finally got to 10 sets of six this week.
I'm moving to 7s next, but dropping to 7 sets, and working up again.
At some point, i could see dropping to only Sundays for the pullups, depending on how all of this affects my main liftings days as everything progresses.

Plan is to get to 4 sets of 20 dips for a week straight, then drop reps and start weighting them.
My motivation is similar to @platypus, in that i am tired of not having at least a mildly respectable bench.

[JonnyRockets]

Cheers boys. Really appreciate the info. I'll have a think what I could work into each day. Chin-ups would be a really good one, but would need to buy a bar. Press ups I could start right away but can't really do anything at work, so could be done on weekends and non-lifting days. I think Nuckols said something about banging out a ton of press ups whenever his bench got stuck.

2/8

press
45x5,5,10

deadlift
140x8

db row
30x8,10,10

incline db bench
30x8,8,10

calves

[JonnyRockets]

5/8

Bench
91kgx5,5,9

Squat
105kgx5,5,12

Chins
5,5,12 (equal to PR)

DB Press
26kgx10,10,8

Calves, neck
15 min bike
Arms

[JonnyRockets]

7/8

Press
47.5kg x5,5,10

Deadlift
142.5kg x9

DB rows
30kg 3x10

DB incline bench
30kg 3x10

15 min bike

Arms

[JonnyRockets]

Accidentally had another week off...

14/8
Bench 92.5 x 5,5,9
Squat 107.5 x 5,5,13 (almost died)

16/8
Press 48.5 x5,5,10
Deadlift 145 x7 (still sore from those squats)

19/8
Bench 93.5 x5,5,9
Squat 110x1 Broke my back. Spinal. Felt something spaz as I walked it out. Will have another go Weds.
Chins 13 (PR) 5,5
Shoulders and arms
Bike

[JonnyRockets]

Bench 95 x5,5,7 (probably a bit soon but didn’t fancy OHP with stiff back)

Squat 110 x5,5,13 (back was pretty tight warming up but felt okay in the end. The last rep was as fast as the first, I just couldn’t breathe any more.)
Bodyweight 85.5 or something ridiculous

[JonnyRockets]

24/08
Bench 97.5 x4,4,7
Deadlift 147.5 x7

Slight change with bench. 3x per week, dropping OHP. 3x8+, 3x6+, 3x4+. AMRAP on the last set still. Less than, equal to, or +1 the prescribed reps then keep the weight the same next time that rep scheme comes up. 2+ extra reps, add 2.5kg. I think. Will use common sense. Probably.

27/08
Bench 82.5 x8,8,14
Squat 112.5 x5,5,12

Lat Pulldown, seated DB Press, arms

[JonnyRockets]

29/08

bench 90kg x6,6,10
deadlift 150kg x7

back and arms