Relevant youtube

5/3/1 OHP C6 week 1 TM145/66
Monday, 3 April 2017 at 12:06

Overhead Press 5/3/1
Set 1: 40 kg × 5
Set 2: 50 kg × 5
Set 3: 55 kg × 6
Set 4: 40 kg × 8
Set 5: 40 kg × 8
Set 6: 40 kg × 8

Chest Supported Row
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10
Set 5: 60 kg × 10

Close grip Bench Press
Set 1: 60 kg × 8
Set 2: 60 kg × 8
Set 3: 60 kg × 8

Pulldown (Neutral Grip)
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10

Face Pull
Set 1: 20 kg × 12
Set 2: 25 kg × 13
Set 3: 25 kg × 15

Barbell Curl
Set 1: 25 kg × 12
Set 2: 25 kg × 11
Set 3: 25 kg × 9

Tricep overhead extension
Set 1: 25 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 15

https://strong.app.link/DOovrBQ72B

Back from Switzerland so back to lifting and logging. Still in Europe for another week tho. Skiing was awesome, great weather although a little warm so the snow wasn't the best, but still very nice to be skiing. Also good to know I'm still a better skier than lifter even after 4 years not skiing.



Lifting was fine. Decided to just start week 1 of cycle 6 again. Lots of WIM after not being in the gym for close to 2 weeks. Was done in around 50 minutes supersetting pretty much everything. Did lose a small bit of strength but nothing significant by the looks of it. Gym here is pretty crappy but it will do for a week.
Will likely reset squats for tomorrow because I already failed before going on holiday and also don't have any equipment with me, so will have to squat beltless.

So I'm OHP'ing more than you . . . Excellent.

soon.jpg

You had me shook until you realized you were using 15 kg bars or whatever it was in that busted ass place you used to lift in.

You're definitely still stronger. There's no way I could DB bench 95's for more than 1 or 2, let alone after a bunch of incline pressing. Coming for you tho.

Well, your lower body lifts are a lot better, so there is still that. Maybe we'll meet in the middle.

5/3/1 Squat C6 week 1 (reset) TM297,5/135
Tuesday, 4 April 2017 at 12:00

Squat 5/3/1
Set 1: 90 kg × 5
Set 2: 100 kg × 5
Set 3: 115 kg × 8
Set 4: 90 kg × 5
Set 5: 90 kg × 5
Set 6: 90 kg × 5

Leg Extension
Set 1: 50 kg × 15
Set 2: 50 kg × 15

Seated Calf Raise
Set 1: 90 kg × 10
Set 2: 80 kg × 15
Set 3: 80 kg × 15

Good Morning
Set 1: 40 kg × 10
Set 2: 60 kg × 12
Set 3: 60 kg × 12
Set 4: 60 kg × 12
Set 5: 60 kg × 13

https://strong.app.link/R8Z8Vjlx4B

Poverty squats. I have lots of excuses lined up tho; 2 weeks not squatting, lost some weight on holiday, didn't eat enough brotein, off creatine for 2 weeks, no equipment with me so beltless. Even 90kg paused felt pretty hard. Meh.

Also not able to use my new shoes. They were too small and had to send them back and order a new pair. They just arrived and fit well

5/3/1 Bench C6 week 1 TM225/102,5
Thursday, 6 April 2017 at 14:45

Bench Press 5/3/1
Set 1: 65 kg × 5
Set 2: 75 kg × 5
Set 3: 85 kg × 6 @9
Set 4: 75 kg × 5
Set 5: 65 kg × 5
Set 6: 65 kg × 5
Set 7: 65 kg × 5

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

Dumbbell Row
Set 1: 36 kg × 12
Set 2: 36 kg × 12
Set 3: 36 kg × 15

Incline Dumbbell Press
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 14

Rear Delt (Machine)
Set 1: 6 kg × 12
Set 2: 6 kg × 12
Set 3: 6 kg × 12

Tricep Pushdown
Set 1: 45 kg × 15
Set 2: 50 kg × 15
Set 3: 50 kg × 12

Bicep Curl (Dumbbell)
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 10

https://strong.app.link/WkBr9jmT7B

Feeling weak AF. Especially chins were lolworthy. Went to a small concert yesterday tho (Booka Shade) and ended up drinking about 7-8 beers which is unusual for me. No ragrets tho, was fun. Didnt help my training today tho obv.
Still thinking I'm going to do a small minicut when I get back to Asia.

5/3/1 Deadlift C6 week 1 TM360/165
Friday, 7 April 2017 at 11:57

Rack Pull
Set 1: 140 kg × 5
Set 2: 140 kg × 5
Set 3: 140 kg × 8
Set 4: 120 kg × 10
Set 5: 120 kg × 10

Notes: Just below knee

Calf Raise (machine)
Set 1: 75 kg × 12
Set 2: 75 kg × 15

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

Lying Leg Curl
Set 1: 30 kg × 12
Set 2: 30 kg × 15

https://strong.app.link/kvKSgJ2i9B

Decided it was irresponsible to deadlift in this busto gym for fear of the weight dropping through the thin ass floor, so did rackpulls instead. Felt k.

I tried to do frontsquats because no hacksquat and wanted to try out my new shoes but they kicked my butt, which makes me think I should probably do them more.
Hbbs felt harder than I'd like to admit at a measly 80kg. Shoes felt pretty good tho.

5/3/1 OHP C6 week 2 TM145/66
Wednesday, 12 April 2017 at 22:05

Overhead Press 5/3/1
Set 1: 42,5 kg × 3
Set 2: 50 kg × 3
Set 3: 60 kg × 4 [PR?]
Set 4: 62,5 kg × 1
Set 5: 65 kg × 1
Set 6: 50 kg × 3
Set 7: 42,5 kg × 8
Set 8: 42,5 kg × 8
Set 9: 42,5 kg × 8

Close grip Bench Press
Set 1: 60 kg × 8
Set 2: 60 kg × 8
Set 3: 60 kg × 10

Pendlay Row
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10
Set 5: 60 kg × 10

Pulldown (Neutral Grip)
Set 1: 54 kg × 10
Set 2: 54 kg × 10
Set 3: 54 kg × 13

Face Pull
Set 1: 17,5 kg × 13
Set 2: 20 kg × 12
Set 3: 20 kg × 15

Barbell Curl
Set 1: 20 kg × 15
Set 2: 24 kg × 12
Set 3: 24 kg × 12

Shrug
Set 1: 70 kg × 12
Set 2: 70 kg × 12
Set 3: 70 kg × 12

https://strong.app.link/zQ8p66BZhC

Back in Asia. Was itching to get back into gym after another 4 day layoff. Workout was good, 60kg*4 may or may not be a PR depending how much lighter than 20kg the bars at my previous gym were. I was ok with 4 reps regardless. Everything else fine.

Filmed pendlays for form check, seems mostly fine.
Going to start my minicut on monday.

5/3/1 Squat C6 week 2 TM297,5/135
Thursday, 13 April 2017 at 22:37

Squat 5/3/1
Set 1: 95 kg × 3
Set 2: 110 kg × 3
Set 3: 121 kg × 5
Set 4: 95 kg × 5
Set 5: 95 kg × 5
Set 6: 95 kg × 5

Back Raise
Set 1: 30 kg × 15
Set 2: 30 kg × 15
Set 3: 30 kg × 15
Set 4: 30 kg × 15
Set 5: 30 kg × 15

Leg Extension
Set 1: 59 kg × 15
Set 2: 59 kg × 17

Seated Calf Raise
Set 1: 55 kg × 13
Set 2: 55 kg × 13
Set 3: 55 kg × 13

https://strong.app.link/fYVPOxlFjC

My squat is bounding in the wrong direction. Very demotivating. My diet and training have been kind of off with holiday/travel and whatnot but still, didn't think I would lose strength that badly.
I'm going to get my diet in check during my cut and will continue that when gaining again. Daily weigh-ins and weekly macro adjustments if needed to hopefully attain a more optimal amount of weight gain and hopefully more gains. If that doesn't help I'll know something else is wrong.

@BustoRhymes front view of my squat included. Let me know your thoughts.





Not sure if the squat shoes were worth the money. I mean they feel fine but don't notice any sort of significant difference over flats or barefoot.

Knees are caving a bit, screw your feet out through the bottom of the lift and the way back up. Chest up hard

Noted, thanks Aidan

5/3/1 Bench C6 week 2 TM225/102,5
Saturday, 15 April 2017 at 21:59

Bench Press 5/3/1
Set 1: 70 kg × 3
Set 2: 82,5 kg × 3
Set 3: 92,5 kg × 3 @11
Set 4: 70 kg × 5
Set 5: 70 kg × 5
Set 6: 70 kg × 5

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

Dumbbell Row
Set 1: 80 kg × 15
Set 2: 80 kg × 15
Set 3: 80 kg × 19

Notes: Lbs

Incline Dumbbell Press
Set 1: 22,5 kg × 10
Set 2: 22,5 kg × 10
Set 3: 22,5 kg × 12

Rear Delt (Machine)
Set 1: 6 kg × 13
Set 2: 5 kg × 15
Set 3: 5 kg × 14

Tricep Pushdown
Set 1: 22,5 kg × 12
Set 2: 22,5 kg × 12
Set 3: 22,5 kg × 12

Bicep Curl (Dumbbell)
Set 1: 20 kg × 15
Set 2: 20 kg × 15
Set 3: 20 kg × 15

https://strong.app.link/3pac4BoXmC

So I noticed if I bench in the rack with a adjustable bench, which are about 2 inches higher, and in combo with weightlifting shoes, I can just about bench with flat feet without my knees being higher than my hips. So I tried that today and felt pretty nice. Not sure if it's actually better tho, on video it looks loose. Would love some more feedback. Also I'm probably screwing around with different setups too much, oh well.

Getting 3 reps at 92,5 took every ounce of damn WIM I had, epic grinder, see vid. Based on 2nd rep speed it should have been much easier but I think I pressed straight up again. Reset imminent.
Everything else fine although not much energy. Maybe that grinder really took a lot out of me.

Yeah...that last rep was off and definitely caused at least part of the struggle...grinding like that fries my CNS for a few days...

Nice work. Impressed with your wim.

Appreciate it

5/3/1 Deadlift C6 week 2 TM360/165
Sunday, 16 April 2017 at 21:34

Deadlift 5/3/1
Set 1: 115 kg × 3
Set 2: 132,5 kg × 3
Set 3: 147,5 kg × 2 [Failure]
Set 4: 115 kg × 8
Set 5: 115 kg × 8
Set 6: 115 kg × 8

Hack Squat
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 14

Calf Raise (machine)
Set 1: 80 kg × 30
Set 2: 80 kg × 30
Set 3: 80 kg × 25

Lying Leg Curl
Set 1: 130 kg × 10
Set 2: 119 kg × 11

Some ab stuff

https://strong.app.link/drePB27CoC

More weakness. Probably going to reset all lifts after next week. I started minicut yesterday 2 days early so probably more weakness to come. Hopefully I can hold on to whatever strength I have.

Since it's just a short cut I'm looking to get pretty aggressive and lose about 2lbs/week which is about 1% body weight. I will start at 2200-2300 kcal and see what that does. Will also be intermittent fasting. Took measurements today and will be weighing daily. I even mealprepped which I hadn't done since my first proper cut around 2,5-3 years ago.

I think you're spending too much time in the ready position before starting the set/between reps. Overthinking it maybe? Sometimes its just too heavy, too!

Do RDLs instead of ham curls imo

Exactly my thoughts.

Yes probably overthinking it. Only when it's heavy I seem to take so long.

Figured I needed a knee flexion in there as well as a hip extension (back raises) for hams. Maybe I should just add a couple sets of rdl's?

In doubt I err compound over isolation movements - with RDL you get the glute, low back and grip work done at the same time

Good point

^^^

Sorry rav, I didn't notice your video until now.

Have you tried a different stance? Closer heels? Toes not turned out as much?