soteyh's worklog

[soteyh]

531 FBT cycle 1 week 2

Squat 50 x 5, 60 x 5, 70 x 5
Ohp 45 x 3, 50 x 3, 55 x 3+1
Dead lift 100 x 3, 110 x 3 , 125 x 3

 

[soteyh]

531 FBT cycle 1 week 2

Squat 85 x 3, 95 x 3, 105 x 3+5, 120 x 2

Incline bench 50 x 10, 55 x 10,10,7
One arm rows 24 x 10,10,10 26 x 10

Pr on the squats, am wondering if it's because the bar weighs less in the new gym I trained in....

 

[soteyh]

531 FBT cycle 1 week 1

Squat 50 x 5, 60x 5, 70 x 5
Ohp 48 x 5, 53 x 3, 58 x 1+1
Deadlift 105 x 5, 120 x 3, 130 x 1+2

Practiced engaging the lats, " Orange in the armpits". It did help and the deadlifts felt easier although I need much more practice

 

[soteyh]

531 FBT cycle 1 week 3

Squats 50 x 5, 60 x 5, 70 x 5
Bench 80 x 5, 90 x 3, 100 x 1+2
Pull up 10,9,7,5

 

[soteyh]

531 FBT cycle 1 week 3

Squat 90 x 5, 100 x 3, 110 x 1+6 ( woohoo)
Incline bench 50 x 10, 55 x10, 55 x10, 55 x10

One arm rows 24 x10, 24 x10, 26 x 10, 26 x10

 

[soteyh]

531 FBT cycle 2 week 1

Squats 50 x 5, 60 x 5, 70 x 5
Ohp 45 x 5, 50 x 5, 55 x 4 (fail )
Deadlifts 95 x 5, 110 x 5, 125 x 5


Lateral raises

Three days in a row training 531, feeling tired...

 

[soteyh]

531 FBT cycle 2 week 1

Squat 60 x 5,65 x 5,75 x 5

Bench 72 x 5, 83.4 x 5, 94.6 x 5+1

Pull up 10,9,7

Getting stronger!

 

[soteyh]

531 FBT cycle 2 week 1

Squat 85 x 5, 95 x 5, 105 x 5+4
Incline bench 56 x10,10,10,7
One arm rows 24 x 10, 26 x 10,10,10

 

[soteyh]

531 FBT cycle 2 week 2

Squat 60 x 5, 65 x 5, 75 x 5
Ohp 48 x 3, 53 x 3, 58 x 3
Deadlift 105 x 3, 120 x 3, 130 x 3+1

 

[soteyh]

531 FBT cycle 2 week 2

Rare day off work, with no other family commitments, so I loaded up the pwo and had had a longer workout.

Limber 11
Squats 90 x 3, 100 x 3 , 110 x 3+3, 120 x 3 (rep pr)

Bench 77 x 3, 88 x 3, 97 x 3+2, 101.6 x 2

One arm rows 26 kg 4x10
Incline bench 56 x 10,10,10,8
Pull up 10,9,7
Leg raises
Machine flies

24 kg kb farmers walk, intervals x4

Going for a break next week, so I hope I can pick up again when I get back two weeks later

 

[soteyh]

531 FBT cycle 2 week 3

Squat 95 x 5, 105 x 3, 115 x 1+2
One armed rows 26 kg x 10,10,10,10
Incline bench 56 kg x 10,10,10,8

Back after a two week break

 

[soteyh]

531 FBT cycle 2 week 3

Bench 82.5 x 5, 92.5 x 3, 102.5 x 1
Squat 60 x 5, 65 x 5, 75 x 5
Pull up 10,9,6

Feeling weak...

 

[soteyh]

531 FBT cycle 2 week 3

Squat 60 x 5, 65 x 5, 75 x 5
Ohp 50 x 5, 55 x 3, 60 x 1
Dead lift 110 x 5, 125 x 3, 135 x 1+1


Hamstring were super tight today have to do lots of stretching and rolling this weekend

 

[soteyh]

531 FBT cycle 3 week 1

Squats 90 x 5, 100 x 5, 110 x 5+1
One arm rows 26 x 10,10,10 28 x 7
Incline bench 56 4x10

 

[Soshi<3]

I going to switch to Madcow 5x5 soon. Would like to ask you about deload on Madcow 5x5.

What if I stall one or more lifts for the week, should I restart the week or progress to next week? Sorry for asking, as it seems like madcow 5x5 never state anything about deload.

 

[soteyh]

If I missed a week, then I tried again the next week. Missed two weeks then Deloaded by about 10%.

Looking back, I didn't follow this very strictly though, because I had a few breaks between cycles due to work commitments.

Have fun! I think it's a good program, and you are already making some very good gains with sl

 

[soteyh]

531 FBT cycle 3 week 1

Squats 60 x 5, 70 x 5, 80 x 5
Bench 75 x 5, 85 x 5, 95 x 5, 100 x 2

Pull ups 10,8,6

 

[soteyh]

531 FBT cycle 3 week 1

Squat 60 x 5, 70 x 5, 80 x 5
Ohp 47.5 x 5, 52.5 x 5, 57.5 x 3 ( fail)
Deadlift 100 x 5, 115 x 5, 130 x 5

 

[soteyh]

531 FBT cycle 3 week 2

Squat 95 x 3, 105 x 3, 115 x3+3
Incline bench 57.5 x 10,10,10 60 x 10
One arm rows 26 x 10,10,10 28 x 10

Great workout, sweating like a pig at the end

 

[soteyh]

531 FBT cycle 3 week 2

Squat 60 x 5, 70 x 5, 80 x 5
Bench 80 x 3, 90 x 3, 100 x 3
Pull up 10,8, 6