Kizen Offseason Deload Day 1
Wednesday, 20 September 2017 at 15:53

Deadlift
Set 1: 120 kg × 5
Set 2: 120 kg × 5
Set 3: 120 kg × 5

Front Squat
Set 1: 60 kg × 10
Set 2: 60 kg × 10

Stiff Legged Deadlift
Set 1: 80 kg × 10
Set 2: 80 kg × 10

Barbell Row
Set 1: 70 kg × 10
Set 2: 70 kg × 10

https://strong.app.link/sOhE0GDNAG

to 10kg PR's! Nice.
Looking good in the pics also! Sick work all around.

Agreed.

I'm a bit confused why you even need a deload after doing all that submaximal work, but whatever.

Thanks bro's

Monte,
I don't feel like I really need it fatigue wise but I've been pounding lots of volume so just to resensitize.

LOVE the bonus material!!!

Amazing change in your body, especially your shoulders. May I ask what you weighed in both the before and after pics?

Also, you should be wearing short shorts 24x7.

Thank you Josie
Before was around 86kg, after 90 and change so slightly over 4kg difference.

I'm still not confident I could pull off short shorts but thank you for the compliment

Kizen Offseason Deload Day 2
Thursday, 21 September 2017 at 12:21

Face Pull
Set 1: 5 kg × 30
Set 2: 5 kg × 30
Set 3: 5 kg × 30

Bench Press
Set 1: 80 kg × 5
Set 2: 80 kg × 5
Set 3: 80 kg × 5

Incline Dumbbell Press
Set 1: 25 kg × 10
Set 2: 27,5 kg × 10

Chin Up
Set 1: 10 reps
Set 2: 10 reps

Dumbbell Skullcrusher
Set 1: 12,5 kg × 12
Set 2: 12,5 kg × 12

Hammer Curl
Set 1: 15 kg × 10
Set 2: 15 kg × 10

https://strong.app.link/NkT2E9j9BG

Kizen Offseason Deload Day 3
Friday, 22 September 2017 at 15:36

Squat
Set 1: 100 kg × 5
Set 2: 100 kg × 5
Set 3: 100 kg × 5

Romanian Deadlift
Set 1: 80 kg × 15
Set 2: 80 kg × 15
Set 3: 80 kg × 15

T-bar Row (chest supported)
Set 1: 35 kg × 15
Set 2: 35 kg × 15

Lateral Raise
Set 1: 7,5 kg × 16
Set 2: 7,5 kg × 16

https://strong.app.link/dQ9gEbs2DG

Got my new belt which is nice. This one.
Mid range price wise but the quality seems very good and I like the naked leather look.

Kizen IO Deload Day 4
Saturday, 23 September 2017 at 09:15

Close grip Bench Press
Set 1: 70 kg × 10
Set 2: 70 kg × 10

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

Lat Pulldown
Set 1: 54 kg × 15
Set 2: 54 kg × 15

Tricep Pushdown
Set 1: 22,5 kg × 15
Set 2: 22,5 kg × 15

Incline dumbbell Curl
Set 1: 10 kg × 15
Set 2: 10 kg × 17

https://strong.app.link/d76Lll9hFG

Easy. Last deload workout. Shoulder felt fine. Now away for the weekend and then the real fun starts.

Back in the city. Should get out more often, turns out it’s kinda nice.





Kizen IO Day 1
Tuesday, 26 September 2017 at 15:41

Deadlift
Set 1: 120 kg × 5
Set 2: 120 kg × 5
Set 3: 120 kg × 5
Set 4: 120 kg × 12

Notes: @8
+2,5% next week

Front Squat
Set 1: 65 kg × 10
Set 2: 65 kg × 10
Set 3: 65 kg × 10

Stiff Legged Deadlift
Set 1: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10

Barbell Row
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10

Lateral Raise
Set 1: 10 kg × 12
Set 2: 10 kg × 12

https://strong.app.link/SRn8OmmJKG

So first day new program. Was excited to get started. Everything felt really good. Had a bunch in the tank on both amrap and fronties although didn’t feel like it at the time. On deadlifts I tried not figeting around in the setup position that much but just get on with it pretty much. Seemed to help, felt really strong. Also the 3x5 felt much lighter than last week.

New belt really nice. I like it a notch looser on deadlifts so having a prong belt is much better.

Kizen IO Day 2
Wednesday, 27 September 2017 at 21:10

Face Pull
Set 1: 5 kg × 30
Set 2: 5 kg × 30
Set 3: 5 kg × 30

Bench Press
Set 1: 80 kg × 5
Set 2: 80 kg × 5
Set 3: 80 kg × 5
Set 4: 80 kg × 12

Notes: @9,5 [rep PR]
+2,5% next week

Incline Dumbbell Press
Set 1: 27,5 kg × 10
Set 2: 27,5 kg × 10
Set 3: 27,5 kg × 10

Chin Up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 9 reps

Hammer Curl
Set 1: 15 kg × 10
Set 2: 15 kg × 10
Set 3: 15 kg × 10

Rope Tricep Pushdown
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10

https://strong.app.link/L6d0i7YMMG

Lots of DOMS from yesterday, kinda weird I was fine all day but around 5pm it came on big.

Didn’t expect 12 reps today given how heavy the 5’s sets felt, also hit the rack a couple times and forgot my yoga mat so no grip on the bench. Definitely some kind of big rep PR so pleased with that, but not pleased with form. Too much divebombing and sliding down the bench losing tightness. Have to work on more control.

Kizen IO Day 3
Friday, 29 September 2017 at 15:31

Squat
Set 1: 97,5 kg × 5
Set 2: 97,5 kg × 5
Set 3: 97,5 kg × 5
Set 4: 97,5 kg × 19

+2,5% next week

Romanian Deadlift
Set 1: 85 kg × 15
Set 2: 85 kg × 15
Set 3: 85 kg × 15

T-bar Row (chest supported)
Set 1: 35 kg × 15
Set 2: 35 kg × 15
Set 3: 35 kg × 15

Cable lateral raise
Set 1: 2,5 kg × 15
Set 2: 2,5 kg × 15

Cable Pull Through
Set 1: 25 kg × 15
Set 2: 25 kg × 15

https://strong.app.link/kHJsik6IPG

Squat amrap loltastic. Depth looks a bit suspect even tho it’s likely mostly angle. Still I shouldn’t be able to get 19 reps on whats supposed to be 70%, esp with such fast bar speed, so instead of adjusting my max I will just try to squat a bit deeper and hopefully that will result in more realistic performance.

Seems like you could both take a larger jump and improve on depth. 70% is like an 11RM, so you're obviously not anywhere near it.

Agreed.

Going to adjust max to 150kg. Next week’s 72,5% will put that on 108,5kg. I think I can probably hit that for around 10 reps.

You've had surprisingly good results with submaximal loading. You'll be at limit weights relatively fast even with smallish jumps. I only had in mind like a 5% bump instead of a 2.5%. It's still conservative, but half as conservative at least.

If you could only hit 108.5 for 10, then it's too heavy for a 72.5, as 10RM is generally around 75%. You'll probably want the TM to be less than your actual max initially, especially for the squat, which is so hard to get to high RPEs on when you're not used to that.

My squat didn’t move much at all though with submaximal loads.
Maybe I’ll go with a 145kg max and see what happens next week at 105kg and a bit more depth. Which is effectively the same as a 5% bump.

Since the program autoregulates off percentages I’d like to keep the percentage used the same, if only because I’m aspy.

You guys are neckbearding entirely too much about this; just add some weight to your TM and see what happens.

I got bored watching the video but agree that some reps were likely high or, at best, barely parallel.

Agreed.

Kizen IO Day 4
Saturday, 30 September 2017 at 15:46

Face Pull
Set 1: 5 kg × 30
Set 2: 5 kg × 30
Set 3: 5 kg × 30

Overhead Press
Set 1: 46 kg × 5
Set 2: 46 kg × 5
Set 3: 46 kg × 5
Set 4: 46 kg × 14

Notes: PR @9,5
+2,5%

Spoto Press
Set 1: 67,5 kg × 10
Set 2: 67,5 kg × 10
Set 3: 67,5 kg × 10

Lat Pulldown
Set 1: 54 kg × 15
Set 2: 54 kg × 15
Set 3: 54 kg × 15

Incline dumbbell Curl
Set 1: 10 kg × 18
Set 2: 10 kg × 17
Set 3: 10 kg × 15

Tricep overhead extension
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 13

https://strong.app.link/0CbBR2yoRG

Pleased to see my press went up slightly even tho it had very low priority in last program. Not sure I should have gone for the last rep but oh well. I could likely adjust max up slightly but I’m not worried about it that much so I’ll just keep it as is.

First time trying spoto, they are pretty humbling. These were proper hard sets. Feel in the chesticles is amazing though, much bigger pump than from regular bench.

Kizen IO Day 1 week 2
Monday, 2 October 2017 at 15:15

Deadlift
Set 1: 123,5 kg × 5
Set 2: 123,5 kg × 5
Set 3: 123,5 kg × 5
Set 4: 123,5 kg × 5
Set 5: 123,5 kg × 12

@9
+2,5%

Front Squat
Set 1: 65 kg × 10
Set 2: 65 kg × 10
Set 3: 65 kg × 10
Set 4: 65 kg × 10

Stiff Legged Deadlift
Set 1: 82,5 kg × 10
Set 2: 82,5 kg × 10
Set 3: 82,5 kg × 10

Barbell Row
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10
Set 4: 70 kg × 10

Lateral Raise
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12

https://strong.app.link/Hpf2WofFUG

If this looks brutal it’s because it was. Kicked my butt pretty hard. Happy to get the same amount of reps as last week, although slightly higher rpe. Next week is going to be even more brutal with 6 sets dl and 5 sets FS.

Decided to try and bury fs’s a little deeper because no reason not to really. Felt good.

Need to sub out barbell rows for some row that doesn’t require lower back stability because it was pretty shot after all this.

Kizen IO Day 2 week 2
Tuesday, 3 October 2017 at 15:11

Face Pull
Set 1: 5 kg × 30
Set 2: 5 kg × 30
Set 3: 5 kg × 30

Bench Press
Set 1: 82,5 kg × 5
Set 2: 82,5 kg × 5
Set 3: 82,5 kg × 5
Set 4: 82,5 kg × 5
Set 5: 82,5 kg × 11

Notes: @9 [PR]
+2,5%

Incline Dumbbell Press
Set 1: 27,5 kg × 10
Set 2: 27,5 kg × 10
Set 3: 27,5 kg × 10
Set 4: 27,5 kg × 10

Chin Up
Set 1: 10 reps
Set 2: 9 reps
Set 3: 9 reps

Hammer Curl
Set 1: 15 kg × 10
Set 2: 15 kg × 10
Set 3: 15 kg × 10
Set 4: 15 kg × 10

Rope Tricep Pushdown
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10
Set 4: 20 kg × 10

https://strong.app.link/vWwTzjqkWG

One less rep than last week at 80kg but sort of expected with +2,5% and with one more workset preceding amrap, so still pleased. Last time I amrapped 82,5kg I got 7 reps while on 5/3/1. #gains
Form also looked more controlled than last week so that’s good.

Kizen IO Day 3 week 2
Thursday, 5 October 2017 at 15:26

Squat
Set 1: 105 kg × 5
Set 2: 105 kg × 5
Set 3: 105 kg × 5
Set 4: 105 kg × 5
Set 5: 105 kg × 14

Romanian Deadlift
Set 1: 90 kg × 15
Set 2: 90 kg × 15
Set 3: 90 kg × 15
Set 4: 90 kg × 15

T-bar Row (chest supported)
Set 1: 37,5 kg × 15
Set 2: 37,5 kg × 15
Set 3: 37,5 kg × 15

Cable lateral raise
Set 1: 2,5 kg × 15
Set 2: 2,5 kg × 15
Set 3: 2,5 kg × 15

https://strong.app.link/Z0CrzzUDZG

Better angle for depth. While I won’t win any depth competitions I think they are passable? I’ve moved my stance in slightly recently and this feels like I’m burying it, but clearly not so. Will keep working on going about an inch deeper.
Bumped max to 145kg but still got 14 reps, and it felt like cardio failure instead of muscular once again. Almost passed out tbh.

Also filmed RDL because it had been a while. I think they look ok, except maybe I should keep my chest up a little more. Started real light on these but will move up quickly until they get around RPE 8.

Squats are fine, most a tick below parallel, with a few at parallel and maybe one or two slightly high (rep 5 maybe?).

Chest up/flatten out your t-spine on RDLs; also, engage your lats, increase your ROM, and get your ass further back. Strapping up may help if there's a grip issue contributing to that rounding. You're supposed to be hinging at the hips like you're putting down a DL from the top.