I'm really enjoying this routine. I like having the flexibility to tailor the accessory and vary things a bit, while still having a strict regiment for the main lifts.
I think my numbers for this cycle were pretty much spot on, so I'm going with the recommended bump on all the lifts for the next cycle. I am tweaking one small thing: on the accessory stuff, I'm going to try out a progression similar to the main lifts, but still oriented more towards hypertrophy. So, during week 1, I'm going to shoot for 5 sets in the 8-10 rep range; 5 sets in the 6-8 rep range for week 2; 5 sets in the 3-6 rep range for week 3; and I'm sticking with 2 sets of ~15 for the deload week.
My starting numbers for the next cycle are:
Squat: 270
Bench: 255
Dead: 300
OHP: 145
Saturday, March 31, 2012
Wednesday, March 28, 2012
3/28/12
Cycle 2, week 4
Bench
warmup
150 * 5
165 * 5
175 * 5
Dips
+0 * 15/15
Flys
20s * 15/15
Tricep extensions
100 * 15/15
Decline
135 * 15/15
Bench
warmup
150 * 5
165 * 5
175 * 5
Dips
+0 * 15/15
Flys
20s * 15/15
Tricep extensions
100 * 15/15
Decline
135 * 15/15
Tuesday, March 27, 2012
3/27/12
Cycle 2, week 4
Squats
warmup
155 * 5
170 * 5
180 * 5
95 * 15/15
Crunch machine
125 * 30/30
Calf press
240 * 15/15
Squats
warmup
155 * 5
170 * 5
180 * 5
95 * 15/15
Crunch machine
125 * 30/30
Calf press
240 * 15/15
Saturday, March 24, 2012
3/24/12
Cycle 2, week 3
OHP
warmup
105 * 5
120 * 3
135 * 1 + 3
Shrugs
275 * 5/5/5
185 * 10/10
DB press
55s * 5/5/5
40s * 10/10
EZ bar curl
100 * 5/5/5
70 * 10/10
Lateral raise
25s * 6/6/6
15s * 10/10
OHP
warmup
105 * 5
120 * 3
135 * 1 + 3
Shrugs
275 * 5/5/5
185 * 10/10
DB press
55s * 5/5/5
40s * 10/10
EZ bar curl
100 * 5/5/5
70 * 10/10
Lateral raise
25s * 6/6/6
15s * 10/10
3/23/12
Cycle 2, week 3
Deadlifts
warmup
215 * 5
245 * 3
275 * 1 + 1
Chins
BW * 8/8/8/8/6
Bent over rows
155 * 6/6/6/6/6
Seated row
140 * 6/6/6/6/6
Deadlifts
warmup
215 * 5
245 * 3
275 * 1 + 1
Chins
BW * 8/8/8/8/6
Bent over rows
155 * 6/6/6/6/6
Seated row
140 * 6/6/6/6/6
Wednesday, March 21, 2012
3/21/12
Cycle 2, week 3
Bench
warmup
185 * 5
215 * 3
240 * 1 + 2
Decline
135 * 10/10/10/10/10
Flys
40s * 8/8/8/8/8
Tricep extension
160 * 8/8/8/8/8
Dips
BW * 10/10/10/10/10
Bench
warmup
185 * 5
215 * 3
240 * 1 + 2
Decline
135 * 10/10/10/10/10
Flys
40s * 8/8/8/8/8
Tricep extension
160 * 8/8/8/8/8
Dips
BW * 10/10/10/10/10
Monday, March 19, 2012
3/19/12
Cycle 2, week 3
Squats
warmup
195 * 5
220 * 3
245 * 1 + 3
185 * 5/5/5/5/5
Twisted crunches
10/10/10/10
Squats
warmup
195 * 5
220 * 3
245 * 1 + 3
185 * 5/5/5/5/5
Twisted crunches
10/10/10/10
Saturday, March 17, 2012
3/17/12
Cycle 2, week 2
OHP
warmup
110 * 3
120 * 3
125 * 3 + 5
Shrugs
225 * 10/10/10/10/10
DB press
55s * 5/5/5/5/5
EZ bar curl
90 * 6/6/6/6/6
Lateral raise
30s * 5/5
25s * 5/5/5
OHP
warmup
110 * 3
120 * 3
125 * 3 + 5
Shrugs
225 * 10/10/10/10/10
DB press
55s * 5/5/5/5/5
EZ bar curl
90 * 6/6/6/6/6
Lateral raise
30s * 5/5
25s * 5/5/5
3/16/12
Cycle 2, week 2
Deadlifts
warmup
230 * 3
245 * 3
260 * 3 + 1
Chins
+25 * 5/5/5
BW * 5/5
GMs
135 * 5/5/5/5/5
Rows
135 * 8/8/8/8/8
Pullups
150 * 5/5/5/5/5
Deadlifts
warmup
230 * 3
245 * 3
260 * 3 + 1
Chins
+25 * 5/5/5
BW * 5/5
GMs
135 * 5/5/5/5/5
Rows
135 * 8/8/8/8/8
Pullups
150 * 5/5/5/5/5
Wednesday, March 14, 2012
3/14/12
Cycle 2, week 2
Bench
warmup
200 * 3
215 * 3
225 * 3 + 3
Decline
185 * 5/5/5/5/5
Flys
40s * 8/8/8/8/8
Tricep extension
160 * 8/8/8/8/5
Dips
+25 * 5/5/5/5/5
Bench
warmup
200 * 3
215 * 3
225 * 3 + 3
Decline
185 * 5/5/5/5/5
Flys
40s * 8/8/8/8/8
Tricep extension
160 * 8/8/8/8/5
Dips
+25 * 5/5/5/5/5
Tuesday, March 13, 2012
3/13/12
Cycle 2, week 2
Squats
warmup
210 * 3
220 * 3
235 * 3 + 3
185 * 5/5/5/5/5
Crunch machine
155 * 15/15/15/15/15
Squats
warmup
210 * 3
220 * 3
235 * 3 + 3
185 * 5/5/5/5/5
Crunch machine
155 * 15/15/15/15/15
Saturday, March 10, 2012
3/10/12
Cycle 2, week 1
OHP
warmup
105 * 5
110 * 5
120 * 5 + 3
Shrugs
185 * 10/10/10/10/10
DB press
40s * 10/10/10/10/10
EZ bar curl
70 * 10/10/10/10/10
Lateral raise
20s * 10/10/10/10/9
OHP
warmup
105 * 5
110 * 5
120 * 5 + 3
Shrugs
185 * 10/10/10/10/10
DB press
40s * 10/10/10/10/10
EZ bar curl
70 * 10/10/10/10/10
Lateral raise
20s * 10/10/10/10/9
3/9/12
Cycle 2, week 1
Deadlift
warmup
215 * 5
230 * 5
245 * 5 + 1
Chins
BW * 8/8/8/6/5
GMs
95 * 10/10/10/10/10
Bent over row
115 * 10/10/10/10/10
Pullups
110 * 10/10/10/9/8
Deadlift
warmup
215 * 5
230 * 5
245 * 5 + 1
Chins
BW * 8/8/8/6/5
GMs
95 * 10/10/10/10/10
Bent over row
115 * 10/10/10/10/10
Pullups
110 * 10/10/10/9/8
Wednesday, March 7, 2012
3/7/12
Cycle 2, week 1
Bench
warmup
185 * 5
200 * 5
215 * 5 + 2
Incline bench
115 * 10/10/10/10/10
Dips
BW * 10/10/10/10/10
Flys
35s * 8/8/8/8/8
Bench
warmup
185 * 5
200 * 5
215 * 5 + 2
Incline bench
115 * 10/10/10/10/10
Dips
BW * 10/10/10/10/10
Flys
35s * 8/8/8/8/8
Monday, March 5, 2012
3/5/12
Cycle 2, week 1
Squats
warmup
195 * 5
210 * 5
220 * 5 + 3
135 * 10/10/10/10/10
Leg press
320 * 10/10/10/10/10
Crunch machine
125 * 20/20/20/20/20
Squats
warmup
195 * 5
210 * 5
220 * 5 + 3
135 * 10/10/10/10/10
Leg press
320 * 10/10/10/10/10
Crunch machine
125 * 20/20/20/20/20
Saturday, March 3, 2012
3/3/12
Cycle 1, week 4
OHP
warmup
80 * 5
90 * 5
95 * 5
Shrugs
135 * 15, 15
DB press
30s * 15, 15
EZ bar curl
50 * 15, 15
Lateral raise
15s * 15, 15
Hammer curl
20s * 15, 15
Rev fly
10s * 15, 15
Glad deload week is over.
Just for the record, my starting points for the next cycle are:
Squat: 260
Bench: 250
Deadlift: 290
OHP: 140
OHP
warmup
80 * 5
90 * 5
95 * 5
Shrugs
135 * 15, 15
DB press
30s * 15, 15
EZ bar curl
50 * 15, 15
Lateral raise
15s * 15, 15
Hammer curl
20s * 15, 15
Rev fly
10s * 15, 15
Glad deload week is over.
Just for the record, my starting points for the next cycle are:
Squat: 260
Bench: 250
Deadlift: 290
OHP: 140
3/2/12
Cycle 1, week 4
Deadlift
warmup
160 * 5
170 * 5
185 * 5
Chins
BW * 10, 10
Bent over row
95 * 15, 15
GMs
65 * 15, 15
Pullups
80 * 15, 15
DB row
45 * 15, 15
Seated row
70 * 15, 15
Deadlift
warmup
160 * 5
170 * 5
185 * 5
Chins
BW * 10, 10
Bent over row
95 * 15, 15
GMs
65 * 15, 15
Pullups
80 * 15, 15
DB row
45 * 15, 15
Seated row
70 * 15, 15
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