soteyh's worklog

[soteyh]

531 BBB cycle 3 week 1 bench day

70 x 5
80 x 5
90 x 5+2

60 x 10,8,7,6

One arm rows 20 x 10,10,10,10

Did ok for work set but was too tired out for the BBB set...

 

[soteyh]

531 BBB cycle 3 week 1, ohp and squat day

Ohp
40 x 5
45 x 5
50 x 5
30 x 10,10,10,10,8

Squats
83 5x 5
Hanging knee raises

 

[soteyh]

Guy next to me was squatting 200 kg for reps!

 

[soteyh]

531 BBB cycle 3 week 2 , ohp and squat day
Ohp
45 x 3
50 x 3
53 x 3+1
30 x 10,10,10,9,9

Squats
85 5x5

Hanging knee raise

Early morning workout....

 

[soteyh]

531 BBB cycle 3 week 2, bench day

75 x 3
85 x 3
97 x 3+1

60 x 10,10,10,8,6

One arm rows

 

[soteyh]

Leg day

Limber 11 warm up
Squats 88 5x5
kneeling leg curls
Seated calf raises

Limber 11 is my new favorite thing. Vast improvement in flexibility...

 

[soteyh]

531 BBB cycle 3 week 3, ohp day

Squats 90 kg 5x5
Ohp
45 x 5
50 x 3
55 x 1+1

30 10,10,8


No time to complete the full BBB workout for ohp....

 

[soteyh]

531 BBB cycle 3 week 3 bench day

80 x 5
90 x 3
101.6 x 1
60 x 10,10,10,10,6

One arm rows

A bit disappointed that I couldn't squeeze out more reps, although I did do ohp yesterday...

 

[soteyh]

Deload week, cycle 3

Squats
93 5x5

Ohp
40 x 5
30 x 10,10,10,10,8

Hanging leg raises

 

[soteyh]

531 BBB cycle 4 week 1 ohp day

43 x 5
48 x 5
53 x 3 (fail)
33 x 10, 8, 6

Squats 95 5x5

Think I must do my squat after ohp.... Too shack already...

 

[soteyh]

531 BBB cycle 4 week 1, bench day

74 x 5
83 x 5
92 x 5+1

Decline press 60 x 10,10,10,10,10

Squat 100 4x5

One arm rows

 

[soteyh]

531 BBB cycle 4 week 2 ohp day

48 x 3
53 x 3
55 x 3+1

33 x 10,10,9,6

Pull up 8,8,4,5

Lateral dumbbell raise

Yay, ohp is improving!

 

[soteyh]

Leg day

Limber 11
Squats 100 5x5
Kneeling leg curls
Seated calf raise

 

[soteyh]

531 BBB cycle 4 week 2 bench day

75 x 3
85 x 3
95 x 3
100 x 2

Decline bench 60 x 10,10,10,10,9
One arm rows
Dumbbell flies
Preacher curls for lolz

 

[soteyh]

531 BBB cycle 4 week 3 ohp day

48 x 5
53 x 3
58 x 1+1

33 x 10,10,10,8,5

Lateral raise
Pull up 8,8,6,6

Spotted at the gym today, local bodybuilder AT doing his chest routine, 52 kg dumbbell incline chest press for 6 reps!

 

[soteyh]

Leg day

Limber 11
Squat 103 5x5
Kneeling leg curls
Seated calf raises

 

[soteyh]

Today is exactly one year of this log!

Highs:
Good improvements to squats and bench pr. Ohp is suddenly getting better over the last month, although still far from ideal. Weight slightly up at 80 kg, though I am fine with that.

Lows:
Strained lower back twice both doing deadlifts. Not much improvement in upper back.

Best gains:
Learning lots of recovery work like stretching dynamic and foam rolling techniques.

Challenges:
Sleep. So tough with young kids.

Next six months:
Max out gains with 531 before moving to a hybrid plan like phat. Focus more on upper back and shoulders which are weak points. Prob going to change gym.

W

 

[soteyh]

531 BBB cycle 4 week 3 bench day

83.4 x 5
92.4 x 3
103.8 x 1

60.8 x 10,10,10,7,5

One arm rows

Almost managed to squeeze out another rep on the top set, but just missed out. Next time I need to use a spotter....

 

[soteyh]

Leg day

Squat 105 kg 5x5
Kneeling leg curls
Seated calf raise
Squat 60kg x 20

Early morning workout, and it feels good to hot a new pr for squat 5x5. Six months ago I was still struggling with 92 kg. Celebrated by doing a widow maker set lol!

 

[soteyh]

Deload week

Ohp 33 kg x 10,10,10,9,6
Pull ups 8,8,7,6
Lateral raise
Plate loaded upright rows