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- Thread starter gbglifter
- Start date

Yeah, you just need to eat more. Im not sure how your diet is but just try and get more meals in. Eat breakfast twice, once at home and once at work(if youre not already). Sometimes Ill eat candy just to get my calories in!

94.2kg

Chins: BW+17.5kg 8+6+5+5

Military: 65kg 8+8+7+1

Skullcrusher: 55kg 8+8+7+1

15 degree DB: 47.5kg 8(PR)+6 then 27.5kg x 14reps

Seated rows sup-grip: 65kg 12reps

Skipped abs as I was fighting throwing up for half the workout due, once again, to eating too close to workout time. It was apple cake in my defence.

94.3kg

Squats: 95kg 8(PR)+6+2+5+3

RDL: 75kg 8+8+7+1

Legextension: 72,5kg 8+8+8

Leg curl: 75kg 8+8+8

Seated calf: 75kg 8+8+7+1. 40kg x 14.

Did some back extensions and then stretched properly. I felt really pleased with the squats today. Ill be extending that new PR next week by 10kg.

94.6kg

Seated rows sup-grip: 80kg 8+8+8

Shoulder press plate loaded: 75kg 8+8+8 then 30kg x 17

Dips: BW+35kg 10+7+5+3

Flies: 75kg 8+8+8 supersetted with pullups BW only 8+5+5. Then 45kg x 12

DB side lifts: 30kg 12 left 12 right.

Im pretty sure there was a couple of PR´s today but cant be bothered checking. They will be getting beat next week anyhowz. Glad Im making abit of progress in the weight department. I seem to be gaining roughly 700g´ish per week now.

I did the shoulder press with my old training mate. It felt good as he only managed 70kg and they werent full ROM either. I dont mean in the way that I dont want him to do well but it is a confirmation that HST works really well compared to a standard set-up. He goes to failure every single set almost. He is only 22 so he´s able to handle it better than I could.

Deads: 145kg 8reps

Good mornings: 60kg 8reps

Legpress: 250kg 8+7+6+4

Legextension: 75kg 8+8+4

Legcurls: 77.5kg 12+8

Standing calfraise: 110kg 8+7 50kg x 7

Im cutting down the volume this week as the mini-cycle ends and the load increases/peaks. PLeased with the deads. I could have done more. Im looking at finishing the next cycle with 175 x 5. Thats a great improvement since the cut. I may try my 1rm the week after my 5rm cycle finishes whilst doing 3rm and negatives. 210kg!

Upper A 3rd week of the 8´s (6th week total)

94.8kg(209lb)

Chins: BW+20kg(114.8kg) 8(PR)+6+6

Military: 70kg 8(PR)+6+6

Skullcrusher: 60kg 8(PR)+6 40kg x 14

15 degree DB: 50kg 7+5+3 27.5kg x 10

AB crunch-machine max-stim: 100kg x 12

I did some metabolic work for rows and chest. Had a great day. New PR´s for everything apart from the one final rep on the db press. The chins are really strict, my arms are fully extended "at the bottom". Very rarely see people do full ROM for chins.

94.8kg(209lb)

Chins: BW+20kg(114.8kg) 8(PR)+6+6

Military: 70kg 8(PR)+6+6

Skullcrusher: 60kg 8(PR)+6 40kg x 14

15 degree DB: 50kg 7+5+3 27.5kg x 10

AB crunch-machine max-stim: 100kg x 12

I did some metabolic work for rows and chest. Had a great day. New PR´s for everything apart from the one final rep on the db press. The chins are really strict, my arms are fully extended "at the bottom". Very rarely see people do full ROM for chins.

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94.7kg

Squats: 105kg 8(PR)+5+3(failure)

RDL: 80kg 10(PR)+7+3

Legextension 77.5kg 9(PR)+3+3+2+2+1 Myo-reps

Legcurl: 82.5kg 8(PR)+3+2+2+1 Myo-reps

Seated calf raise: 80kg 8(PR)+3+2+1 Myo-reps then 40kg x 15

Last leg day for the 8´s. Really happy with the squats PR. An improvement of 10kg over last weeks PR. PR´d everything! Ive PR´d everything this cycle. Last Upper B sesh tomorrow and Im expecting PR´s on all exercises again. Bulk=awesome strength gains!

The myo-reps felt great afterwards. I ended up on failure on the last rep for all three concerned exercises.

94.8kg

Seated rows sup-grip: 85kg 11(PR)+7+7

Seated shoulder press plate loaded: 80kg 10(PR)+6+4

Dips: bw+40kg(total 134.8kg) 8(PR)+7

Fly machine: 80kg 8(PR)+7+5 super setted with pullups bw only: 7+6

Finished off with bicepcurls myo-reps style.

Begin the 5´s on monday.

96.7kg

Shoulder press plateloaded: 85kg 5+5+5. Then 40kg x 17

Seated row supgrip: 90kg 5+5+5. Then 60kg x 14

Benchpress: 60kgx8 100kgx1 120kgx1 130kgx1(PR) 100kgx10 60kgx15

Dips: BW+45kg 5+5. Then BW only x 15

DB side lift: 35kg 12 left 12 right.

I decided to change over to bench instead of flymachine now when it gets heavy. I had no idea Id beat my PR and Ive got more in me. My last PR was 117.5kg.

Ill be looking at the big 1000lb soon. My 1RMs so far:

Deads: 200kg 440lb

Bench: 130kg 286lb

Squats. 110kg 242lb

960lb total. The squats PR is for my 4RM so I think I can get up 120kg at least once. That would give me a total of 982 and I think Ill be increasing my deads PR to 210kg soon, pushing me over 1000lb.

2nd week of the 5´s

Deads: 160kg x 6

Good mornings: 70kg x 6

Legpress: 265kg 8+7

Legextension: 82.5kg 5+5+5. Then 40kg x 16

Seated legcurl: 87.5kg 7+8. Then 45kg x 21

Standing calfraise: 120kg 5+5. Then 50kg x 10

Previous dead PR was 160kg x 4. Managed 6 now so next week should easily be a PR. Im pretty sure I could do 175/180 for 4.

2nd week of 5´s, Upper B

Seated row sup-grip: 95kg 5+5

Seated shoulder press plate loaded: 90kg 5+8 Could have done more than 8 but stopped. 90kg is a PR for 5 so Ill be trying for 100kg next friday.

BP: 60kgx8. 80kgx6. 100kgx1. 135kgx1(PR). 100kgx9. 60kgx16

One arm db press: 12.5kg 12left 12right.

I skipped dips as I was a bit tired today. Hadnt eaten properly. Tris got hit during shoulder and bench press anyhow.

Last week of this cycle tomorrow. Ill probably SD after that as Im feeling a bit worn down cns-wise. Ive made great gains this cycle already so Im already satisfied.