I've been battling knee cave mainly on my right knee, is that what you mean? It was starting to cave and then I corrected it by the looks of it.

Hmm. I guess that's what happened. It just looks freaky because you can see the whole system losing balance because of it. Even your left foot pivots during the correction. Have you considered doing unilateral work?

I've mainly been doing stuff with resistance bands like adductions and other activation and strengthening stuff for the glutes. Probably a good idea to do some unilateral work though as it's clearly an imbalance because it's only the right side. Maybe I'll include some bulgarians or lunges when I start Candito's as optional assistance.

5/3/1 Bench C7 week 3 TM92,5
Thursday, 11 May 2017 at 16:06

Bench Press 5/3/1
Set 1: 70 kg × 5
Set 2: 78,5 kg × 3
Set 3: 87,5 kg × 5
Set 4: 70 kg × 5
Set 5: 70 kg × 5
Set 6: 70 kg × 5

Chin Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 7 reps
Set 6: 6 reps
Set 7: 5 reps
Set 8: 4 reps

Dumbbell Row
Set 1: 42,5 kg × 12
Set 2: 42,5 kg × 12
Set 3: 42,5 kg × 12

Incline Dumbbell Press
Set 1: 22,5 kg × 10
Set 2: 25 kg × 10
Set 3: 25 kg × 10

Rear Delt (Machine)
Set 1: 44 kg × 12
Set 2: 44 kg × 12
Set 3: 44 kg × 12

Bicep Curl (Dumbbell)
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12

https://strong.app.link/ku8a8EeK3C

Pretty decent workout. Managed to get BWx5 again, so that's nice. At least relative strength went up a bit on bench during cut.

I think my form is making steps in the right direction. The paused set may be one of my best looking sets ever, I think. Pauses were a bit liberal though.

Looks like my log title was changed after all. I didn't ask for the second part but it's kinda clever so I'll allow it.



Ending 4 week minicut today with this being the final result. Imo it went pretty well. I'm still not very lean but that's ok, I don't have enough to fully cut down to anyway, I'll just look skinny.
Now going to eat at maintenance for a week and then a slight surplus again after that. Going for 94-95kg and re-evaluate, at which point I'll likely be pretty fat but also hopefully a bit more lbm and strength.

Just gonna weigh 30kg more than me and have a smaller waist.

My secret is long ass noodle limbs.

5/3/1 Deadlift C7 TM145
Sunday, 14 May 2017 at 14:28

Deadlift 5/3/1
Set 1: 110 kg × 5
Set 2: 125 kg × 3
Set 3: 140 kg × 3
Set 4: 120 kg × 5
Set 5: 120 kg × 5
Set 6: 120 kg × 5

Squat
Set 1: 80 kg × 8
Set 2: 80 kg × 8
Set 3: 80 kg × 8
Set 4: 80 kg × 8
Set 5: 80 kg × 8

Romanian Deadlift
Set 1: 110 kg × 15
Set 2: 110 kg × 15
Set 3: 110 kg × 15

https://strong.app.link/xFTb1uyD8C

WIM loooow. Probably took 30 minutes longer than normal, no energy. Bring on the deload, I need it.

5/3/1 OHP Deload
Monday, 15 May 2017 at 16:26

Overhead Press 5/3/1
Set 1: 20 kg × 10
Set 2: 30 kg × 5
Set 3: 30 kg × 5
Set 4: 20 kg × 8
Set 5: 20 kg × 8
Set 6: 20 kg × 8

Pendlay Row
Set 1: 40 kg × 10
Set 2: 40 kg × 10
Set 3: 40 kg × 10
Set 4: 40 kg × 10
Set 5: 40 kg × 10

Close grip Bench Press
Set 1: 40 kg × 8
Set 2: 40 kg × 8
Set 3: 40 kg × 8

Pulldown (Neutral Grip)
Set 1: 34 kg × 10
Set 2: 34 kg × 10
Set 3: 34 kg × 10

Face Pull
Set 1: 12,5 kg × 12
Set 2: 12,5 kg × 12
Set 3: 12,5 kg × 12

Bayesian Curl
Set 1: 7,5 kg × 10
Set 2: 7,5 kg × 10
Set 3: 7,5 kg × 10

https://strong.app.link/LfaSk6qnaD

Was definitely needing this deload, felt pretty good to get in, get a mild pump and get out

5/3/1 Squat Deload
Wednesday, 17 May 2017 at 15:52

Squat 5/3/1
Set 1: 60 kg × 5
Set 2: 70 kg × 5
Set 3: 80 kg × 5
Set 4: 50 kg × 5
Set 5: 50 kg × 5
Set 6: 50 kg × 5

Stiff Legged Deadlift
Set 1: 50 kg × 10
Set 2: 50 kg × 10
Set 3: 50 kg × 10
Set 4: 50 kg × 10
Set 5: 50 kg × 10

Bulgarian Split Squat
Set 1: 0 kg × 12
Set 2: 0 kg × 12
Set 3: 0 kg × 12

30 minutes incline walking

https://strong.app.link/qmQvstWEdD

Deloading, not much to report. Tried some bulgarians after not doing those for a long time. Felt good even with only BW. Likely will incorporate those more often.

Energy levels back up after eating around maintenance for a couple of days.

Bulgarians are

5/3/1 Bench deload
Friday, 19 May 2017 at 12:48

Bench Press 5/3/1
Set 1: 40 kg × 5
Set 2: 50 kg × 5
Set 3: 60 kg × 5
Set 4: 40 kg × 5
Set 5: 40 kg × 5
Set 6: 40 kg × 5

Chin Up
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps

Dumbbell Row
Set 1: 17,5 kg × 12
Set 2: 17,5 kg × 12
Set 3: 17,5 kg × 12

Incline Dumbbell Press
Set 1: 15 kg × 10
Set 2: 15 kg × 10
Set 3: 15 kg × 10

Rear Delt (Machine)
Set 1: 24 kg × 13
Set 2: 24 kg × 13
Set 3: 24 kg × 12

Bicep Curl (Dumbbell)
Set 1: 7,5 kg × 15
Set 2: 7,5 kg × 14
Set 3: 7,5 kg × 12

https://strong.app.link/qaTe21TTgD

So I was going to go with Candito's 6 week program starting next week, but now the missus, bless her heart, got bought me the Kizen 16 week powerbuilding program as a surprise gift.
She knew I was looking at programming/coaching and knows I watch Omar Isuf's channel. I've looked at it before but was put off by the 6 days/week and also it's kinda expensive so I wouldn't have bought it myself, but now I'm getting pretty excited to try it.
Curious to see what the high frequency is going to do for me. Squatting and benching 3 times per week, and deadlifting twice. It's fairly low volume per session so I'm hoping that will help me get more quality work in because of increased focus.

Pretty interested to see what this looks like; from their videos, I'm assuming it's multiple lower intensity sets of sub-maximal weight in the 70-85%/3-5 rep per set range?

Don't know if it's readable but week 1 looks like this. Intensity and volume both rise as the weeks go on with some variation in exercises in 4 week blocks.

looks super easy but I guess it's supposed to be for the 1st week. RPE 10 on the leg curls is gonna be brutal tho!!

Yea first couple weeks don't look too hard.

Ah idk, it's leg curls, I used to do those to failure all the time.

5/3/1 Deadlift Deload
Saturday, 20 May 2017 at 13:10

Deadlift 5/3/1
Set 1: 60 kg × 5
Set 2: 70 kg × 5
Set 3: 80 kg × 5
Set 4: 60 kg × 8
Set 5: 60 kg × 8
Set 6: 60 kg × 8

Romanian Deadlift
Set 1: 60 kg × 15
Set 2: 60 kg × 15
Set 3: 60 kg × 15

Squat
Set 1: 50 kg × 8
Set 2: 50 kg × 8
Set 3: 50 kg × 8
Set 4: 50 kg × 8
Set 5: 50 kg × 8

https://strong.app.link/IZ2Tv4DtiD

Kizen PB Day 1 week 1
Monday, 22 May 2017 at 12:42

Shoulder Press (Dumbbell)
Set 1: 15 kg × 12 [Warm Up]
Set 2: 17,5 kg × 12
Set 3: 17,5 kg × 12

Lat Pulldown
Set 1: 54 kg × 12
Set 2: 54 kg × 12

Cable Row
Set 1: 12,5 kg × 12 [Warm Up]
Set 2: 17,5 kg × 12
Set 3: 17,5 kg × 14

Notes: Unilateral

Tricep Pushdown
Set 1: 20 kg × 12 [Warm Up]
Set 2: 25 kg × 12
Set 3: 25 kg × 12

Lateral Raise
Set 1: 7,5 kg × 12 [Warm Up]
Set 2: 10 kg × 12
Set 3: 7,5 kg × 13

French Press
Set 1: 7,5 kg × 12
Set 2: 7,5 kg × 12

Hammer Curl
Set 1: 10 kg × 12
Set 2: 10 kg × 12

https://strong.app.link/A6r4MZrFlD

Nice pump workout, feeling like a proper bro.

Kizen PB Day 2 week 1
Tuesday, 23 May 2017 at 15:50

Deficit Deadlift
Set 1: 85 kg × 10
Set 2: 85 kg × 10
Set 3: 85 kg × 10

Squat
Set 1: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10

Bench Press
Set 1: 57,5 kg × 13
Set 2: 57,5 kg × 10
Set 3: 57,5 kg × 10

Stiff Legged Deadlift
Set 1: 62,5 kg × 10
Set 2: 62,5 kg × 10
Set 3: 62,5 kg × 10

https://strong.app.link/muzOCmiAnD

Everything light and easy, still got a sweat going through just because everything was 10's. Brainfarted on first bench set, thought I miscounted and got 11, but actually did 13 upon video review, lol.

lol I was kidding man, obv leg curls are easy

Ok

Kizen PB Day 3 week 1
Wednesday, 24 May 2017 at 12:22

Close Grip Lat Pulldown
Set 1: 20 kg × 12 [Warm Up]
Set 2: 34 kg × 10 [Warm Up]
Set 3: 64 kg × 8
Set 4: 59 kg × 8

Skullcrushers
Set 1: 25 kg × 9
Set 2: 25 kg × 10

Chest Supported Row (Dumbbell)
Set 1: 20 kg × 8
Set 2: 22,5 kg × 8
Set 3: 25 kg × 8

One Arm Cable Tricep Pushdown
Set 1: 10 kg × 8
Set 2: 10 kg × 8

Barbell Curl
Set 1: 30 kg × 8
Set 2: 30 kg × 8

https://strong.app.link/OoCDWAEYoD

EZPZ

Kizen PB Day 4 week 1
Thursday, 25 May 2017 at 12:38

Squat
Set 1: 95 kg × 5
Set 2: 95 kg × 5
Set 3: 95 kg × 5

Close grip Bench Press
Set 1: 67,5 kg × 5
Set 2: 67,5 kg × 5
Set 3: 67,5 kg × 5

Incline Bench Press
Set 1: 60 kg × 5
Set 2: 60 kg × 5
Set 3: 60 kg × 5

Notes: @8
@7,5
@8

Military Press
Set 1: 45 kg × 5
Set 2: 45 kg × 5
Set 3: 45 kg × 5

https://strong.app.link/4ycAICZFqD

Everything pretty easy. Need to groove incline bench again it seems, been a while since I've done that. Pretty weak. After set one I moved my grip in about an inch though and that seemed to feel better.

Yesterday I got a massage and I noticed my TFL's are completely jacked up. She barely put pressure on it and I nearly jumped off the table. Will be rolling and stretching them a lot and see if that helps any. Probably from too much sitting if I had to guess.

Kizen PB Day 5 week 1
Friday, 26 May 2017 at 12:31

Barbell Row
Set 1: 50 kg × 15
Set 2: 55 kg × 15

Rope Tricep Pushdown
Set 1: 20 kg × 15
Set 2: 20 kg × 15

Chin Up (Assisted)
Set 1: BW (-25 kg) × 15
Set 2: BW (-25 kg) × 15

Decline Tricep Extension
Set 1: 7,5 kg × 15
Set 2: 7,5 kg × 15

Bayesian Curl
Set 1: 5 kg × 15
Set 2: 5 kg × 15

https://strong.app.link/YAHBrh0lsD

30 minutes incline walking