[Michael XYZ]

Squat Day

Squat
127.5kg - 1x1
135kg - 1x1
142.5kg - 1x1

Pause Squat
105kg - 2x5

RDL
125kg - 3x7

Leg Press
400 - 3x12

GHR
BW - 8, 7, 7

Abs



So I figured out I was programming the routine wrong. The first 3 weeks are really rather easy but I'm still trying to hammer the assistance work at the very least. I'm putting some PRs as goals though. 190kg squat and 205kg deadlift. The cut isn't anything drastic so we'll see if I can gain strength. At the very least it's not so far off that I'll fail completely even if I don't hit those numbers.

[RelentlessTraining]

So I noticed you are using a few different programs to bring up different lifts. Just wondering what has been the most effective for you so far? Or what have you been impressed with?

[Michael XYZ]

(Original post by RelentlessTraining)
So I noticed you are using a few different programs to bring up different lifts. Just wondering what has been the most effective for you so far? Or what have you been impressed with?

Well I've used others in the past.

Depends at what level I was at really. Starting Strength was my first one and I made massive gains there but obviously they come quickly as a total beginner. Things like 5x5 (Madcows or similar ones) are also very good.

In the end I change more because it gets a bit stale and all. Most things work if you put the work in.

[Michael XYZ]

Intensity Bench

Bench
90kg - 1x5

OHP
57.5kg - 3x3

DB Press
20kg - 2x10

DB Side Raise
7.5kg - 3x10

DB Hammer Curls // Face Pull
15kg - 2x10 // 32kg - 2x15

Incline DB Curl // Face Pull
10kg - 1x6 // 32kg - 1x15



Bench felt pretty damn good today for no real reason. Back stayed tight, weight wasn't very easy but it was comfortable. My issue is upper back tightness and whilst it wasn't super tight it didn't flatten out completely like it tends to do. Very pleased but also annoyed - some days are great, others are terrible.

So as I mentioned today is now a shoulder assistance day. Might put a little more volume but today was busy later on so did a little less than I may usually do. Still, pretty pleased with everything.

[Michael XYZ]

Deadlift Day

Deadlift
140kg - 1x1
150kg - 1x1
157.5kg - 1x1
130kg - 2x5

Squat
120kg - 1x2

Barbell Row
75kg - 2x10

Lat Pulldown
11 - 2x11

Shrug

Grip Work

Bodyweight: 92.9kg


So the deadlifting was rather light and easy. Didn't really do much squatting (even if I keep it light on this day) because my upper back was feeling sore like other times so I didn't want to screw with it. The rest was pretty good though. I tried out shrugs which I've never really done before but I'm not sure if I will keep them in. The idea was to do some heavy-ass shrugs but I went up to 120kg and I wasn't really feeling anything. I also managed some grip work which I will try to keep doing 2x/week and see how it improves.

Bodyweight down to 92.9kg so that means I lost 0.4kg this week which is a good amount. Diet going fine although I plan on going on holiday for a week or so in the next month which may **** with that and I'm rather annoyed in a sense.

[Michael XYZ]

Volume Bench

Bench
90kg - 5x5

Dips
BW - 13, 10, 10

Swiss Bar Extensions
10kg - 2x12

Rope Cable Extensions
40 - 12, 11, 10

Pull-ups
35 reps @ 5 sets (5x7)



Bench was awful. Once again, makes no sense. One day my form is very good, the next it's pathetic. The weight was also pretty tough. Soon will have to cut the volume maybe to 3x5 or something like that. The rest was pretty good though and I'm pleased about 5x7 on pull-ups (strict).

[The Black Chuck Norris]

do you even lift XYZ

[Michael XYZ]

Nope.

[Michael XYZ]

Intensity Bench

Bench
92.5kg - 1x5

OHP
57.5kg - 3x4

DB Press
20kg - 2x12

DB Side Raises
8kg - 3x10

Face Pulls // DB Hammer Curl
3x15 // 15kg - 2x12



Training at different gym for a while. Unfortunately the benches kinda suck (quite narrow) and so benching just didn't feel very good. Plus, my right scapula region injury was acting up a lot and making it very hard to keep shoulders back and tight. I got it, but it was quite hard. Pretty pleased with OHP though, last reps for each set were long grinders but happy with progress on it.

[liftorrot]

Ever tried mixed grip pull ups ? If not , give it a go.. see how your shoulders feel.

[Michael XYZ]

Deadlift Day

Deadlift
150kg - 1x1
157.5kg - 1x1
162.5kg - 1x1

Front Squat
[Practice]

Barbell Row
77.5kg - 2x8

Lat Pulldowns
2x10

Chest-Supported Row
2x10


Pretty easy day - as it should be. Tried push the back work though but I'm at a different gym so also didn't really bother with keeping count of weight used on machine exercises. Did some front squatting for practice but didn't really push it - nothing to write home about. Will try incorporate these more soon though and actually start doing them fairly heavy.

[Michael XYZ]

Squat Day

Squat
135kg - 1x1
142.5kg - 1x1
150kg - 1x1
130kg - 1x15

Lying Leg Curl
3x10



Short session because 130 x 15 just killed me. Felt like throwing up and passing out whilst my lower back was on fire and my mouth was dry as ****. Could have done more but with all those things I just called it quits at a good mark of 15 reps. Just did some hamstring work to do something but essentially a "squat and go home" session.

Injury was also acting up though and wanted more rest for it.

[Michael XYZ]

Volume Bench

Bench
92.5kg - 3x5

Push Press
70kg - 1x2

Dips
BW - 3x14

Pull-ups
40 reps @ 6 sets



Not a lot of volume but session took quite a while because I was training with two other friends so was talking to them trying to help with their form etc. Benching at this gym is quite crappy because the equipment sucks. Decided to only do 3x5 because last rep was a big grinder and I was thinking of dropping down to 3x5 on this day and see how it goes. The rest was pretty good. Decided to add in some other type of pressing on this day. Push pressing might not be the solution but we'll see. I tried 75kg but couldn't get it up and previous set was 2 reps at 70kg so just stuck there.

[Illidan_Stormrage]

what do you weigh now

[Michael XYZ]

Scale is a bit dodgy and so might need to get a new one but 92.2 - 92.4kg (last Monday). I just weigh myself every Monday and goal is to lose 0.5kg/week.

[Michael XYZ]

Intensity Bench

Bench
95kg - 1x5

OHP
57.5kg - 5, 3, 4

DB Press
22.5kg - 2x10

DB Side Raises
8kg - 3x12

DB Reverse Flyes // DB Hammer Curls
5kg - 3x12 // 15kg - 2x14

Bodyweight: 91.4kg


Decent session. 5th rep on OHP was an incredible grinder and so very pleased with that. I should have managed 5, 4, 4 but I rested less on the second set so only got 3 but I'm sure with more rest it was there.

Cut going fairly well. Weighed myself at 91.4kg today. Lost a bit more this past week than I want (goal is 0.5kg/week) but that shouldn't be too much of an issue. I'm going to experiment and increase calories to 2700. I've been actually doing some cardio now and I think that's why I'm losing weight quicker than I wanted. Initially went smoothly at 2600 but really no cardio. We'll see how that goes.

[Michael XYZ]

Deadlift Day

Deadlift
150kg - 1x1
157.5kg - 1x1
167.5kg - 1x1
150kg - 1x8

Front Squat
80kg - 3x5

Barbell Row
77.5kg - 2x10

Lat Pulldown
2x10

Close-grip Seated Row
2x12


Pretty good session. 150x8 was pretty comfortable (as it should be). Front squats were pretty easy to be fair but still difficult in keeping arms up and back not rounding. Did some seated rows instead today. Although a smaller ROM I quite like them.

[Michael XYZ]

Squat Day

Squat
140kg - 1x1
145kg - 1x1
155kg - 1x1

Pause Squat
115kg - 2x5

Speed Deadlift
130kg - 5x2

Lying Leg Curls // Back Raises
70 - 3x10 // 5kg - 3x10

Decline Sit-ups
5kg - 3x8



Decided to do some speed pulls instead of RDLs; my deadlift is feeling a little slow and in the past speed pulls really helped (or so it seemed!). Rest was pretty good, fairly comfortable day.

[redbuthotter]

Is this a light day? I like the amrap day.

[Michael XYZ]

For squats and deadlifts that's only every 3 weeks.

Not a light day, just a normal day. Just how the blocks are done and all. I'll see how I progress then from there decide what to do. I may also just design my own training similar to this but maybe higher %s.