I know it is super early still but how are you liking the new program?

It's a fun program so far, lot's of variety so muscle confusion is on point

Itching to get to more challenging weights though. Week 1 feels a bit too much like a deload imo.

The bodybuilding sessions are super short so far, like 20-25 minutes short. Does give me the opportunity to do some cardio so that's good. I do find myself enjoying the main lifting sessions much more though.

Kizen PB Day 6 week 1
Saturday, 27 May 2017 at 11:42

Squat
Set 1: 75 kg × 7
Set 2: 75 kg × 7
Set 3: 75 kg × 7

Paused Squat
Set 1: 67,5 kg × 7
Set 2: 67,5 kg × 7
Set 3: 67,5 kg × 7

Bench Press
Set 1: 52,5 kg × 7
Set 2: 52,5 kg × 7
Set 3: 52,5 kg × 7

Deadlift
Set 1: 100 kg × 3
Set 2: 100 kg × 3
Set 3: 100 kg × 3
Set 4: 100 kg × 3
Set 5: 100 kg × 3

Plank
Set 1: 45 secs
Set 2: 45 secs
Set 3: 45 secs

Lying Leg Curl
Set 1: 69 kg × 8
Set 2: 69 kg × 7
Set 3: 69 kg × 7

https://strong.app.link/xLGetXj1tD

Day 6 is light/technique day, so focussed on getting as many quality reps as possible. Bench and deadlift both feeling good, especially deadlift really tight and snappy, as they should be at this weight.

For squats I tried to focus on keeping my back angle the same throughout, and not let my but shoot backwards out of the hole, as is my tendency. Essentially squatting more with the quads, as a highbar squat should be. I think that went well, but it does feel foreign, like I need to learn the movement all over again. The cue I used was to keep my knees forward for longer out of the hole. Bar actually slowed down on the last reps so that tells me I probably have really weak quads and it's good to adress this issue while the weight is still light imo.

Video from a while back for comparison.

Kizen PB Day 1 week 2
Monday, 29 May 2017 at 11:43

Shoulder Press (Dumbbell)
Set 1: 17,5 kg × 12
Set 2: 17,5 kg × 12

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

Cable Row
Set 1: 20 kg × 12
Set 2: 20 kg × 12

Tricep Pushdown
Set 1: 25 kg × 12
Set 2: 25 kg × 12

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

French Press
Set 1: 7,5 kg × 14
Set 2: 10 kg × 12

Hammer Curl
Set 1: 10 kg × 13
Set 2: 10 kg × 12

Workout Notes: + 30 min incline walk

https://strong.app.link/BGijfEAixD

Kizen PB Day 2 week 2
Tuesday, 30 May 2017 at 11:45

Deficit Deadlift
Set 1: 90 kg × 10
Set 2: 90 kg × 10
Set 3: 90 kg × 10

Squat
Set 1: 85 kg × 10
Set 2: 85 kg × 10
Set 3: 85 kg × 10

Bench Press
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10

Stiff Legged Deadlift
Set 1: 65 kg × 10
Set 2: 65 kg × 10
Set 3: 65 kg × 10

https://strong.app.link/dOzJH9UXyD

Decent workout, already feeling more challenging than last week, but still pretty light. Squats felt harder than they looked. I think these look decent, good bar path and just ever so slight change in back angle on the later reps but better than before imo. Knee cave not an issue at these weights which is good.

Diet week 1 back to bulking. Pretty much stayed the same weight. Will keep calories at 3400 for at least another week though to allow for some delay in scale changes. Will adjust after week 2 if needed.

Kizen PB Day 3
Wednesday, 31 May 2017 at 15:21

Close Grip Lat Pulldown
Set 1: 64 kg × 8
Set 2: 64 kg × 8

Skullcrushers
Set 1: 30 kg × 8
Set 2: 30 kg × 8

Chest Supported Row (Dumbbell)
Set 1: 25 kg × 8
Set 2: 25 kg × 9

One Arm Cable Tricep Pushdown
Set 1: 10 kg × 8
Set 2: 12,5 kg × 8

Barbell Curl
Set 1: 30 kg × 8
Set 2: 30 kg × 9

Workout Notes: + 30 mins incline walk

https://strong.app.link/JxSlSksPAD

Kizen PB Day 4 week 2
Thursday, 1 June 2017 at 11:34

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

Close grip Bench Press
Set 1: 70 kg × 5
Set 2: 70 kg × 5
Set 3: 70 kg × 5

Incline Bench Press
Set 1: 62,5 kg × 5
Set 2: 60 kg × 5
Set 3: 60 kg × 7

Notes: @8
@7
@7,5

Military Press
Set 1: 47,5 kg × 5
Set 2: 47,5 kg × 5
Set 3: 47,5 kg × 5

https://strong.app.link/fRK99xwfCD

Everything feeling pretty good, and pretty easy. I suck at judging rpe though, those incline sets were just lol. I need more time logging rpe to be reliable with it and also stop being a wimp.

Kizen PB Day 5 week 2
Friday, 2 June 2017 at 15:23

Barbell Row
Set 1: 55 kg × 16
Set 2: 60 kg × 15

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

Chin Up (Assisted)
Set 1: BW (-22,5 kg) × 15
Set 2: BW (-22,5 kg) × 15

Decline Tricep Extension
Set 1: 10 kg × 15
Set 2: 10 kg × 16

Bayesian Curl
Set 1: 7,5 kg × 15
Set 2: 7,5 kg × 12

30 minutes incline walk

https://strong.app.link/FQWv5e99DD

Kizen PB Day 6 week 2
Saturday, 3 June 2017 at 11:27

Squat
Set 1: 77,5 kg × 7
Set 2: 77,5 kg × 7
Set 3: 77,5 kg × 7

Paused Squat
Set 1: 70 kg × 7
Set 2: 70 kg × 7
Set 3: 70 kg × 7

Bench Press
Set 1: 52,5 kg × 7
Set 2: 52,5 kg × 7
Set 3: 52,5 kg × 7

Deadlift
Set 1: 105 kg × 3
Set 2: 105 kg × 3
Set 3: 105 kg × 3
Set 4: 105 kg × 3
Set 5: 105 kg × 3

Plank
Set 1: 45 secs
Set 2: 45 secs
Set 3: 35 secs

Lying Leg Curl
Set 1: 69 kg × 8
Set 2: 69 kg × 8
Set 3: 69 kg × 7

https://strong.app.link/mrl3lWcAFD

Light day. I like light day, can really focus on perfecting form. I feel like this will help me down the line. Everything felt good, although with paused squats I feel like my head is about to pop off trying to stay tight in the hole.
With bench I felt like something clicked using cue "bend the bar" instead of only "pull the bar apart". Felt strong and more like I was pressing up and back more instead of just up. No vid tho.

Squat and DLs look good! Seems like you're enjoying the program?

Yea definitely enjoying it. It's kind of refreshing not to have to go balls to the wall every training, and I feel like it's making me more eager to train and looking forward to the next session.

Kizen PB Day 1 week 3
Monday, 5 June 2017 at 12:19

Shoulder Press (Dumbbell)
Set 1: 17,5 kg × 13
Set 2: 17,5 kg × 12

Lat Pulldown
Set 1: 54 kg × 13
Set 2: 54 kg × 12

Cable Row
Set 1: 20 kg × 13
Set 2: 20 kg × 12

Tricep Pushdown
Set 1: 25 kg × 13
Set 2: 25 kg × 13

Lateral Raise
Set 1: 10 kg × 13
Set 2: 10 kg × 13

French Press
Set 1: 10 kg × 12
Set 2: 10 kg × 11

Hammer Curl
Set 1: 10 kg × 13
Set 2: 10 kg × 13

Workout Notes: 30 minutes incline walking

https://strong.app.link/T5L67QPUID

Watched this vid and I'm doing exactly that thing where the bar bounces up when I take my breath, meaning I'm breathing in my chest too much instead of belly. Will work on this going forward.

That kid is insanely strong, squatting 560 at 20 years old is notbad.jpg

Kizen PB Day 2 week 3
Tuesday, 6 June 2017 at 14:48

Deficit Deadlift
Set 1: 92,5 kg × 10
Set 2: 92,5 kg × 10
Set 3: 92,5 kg × 10

Squat
Set 1: 87,5 kg × 10
Set 2: 87,5 kg × 10
Set 3: 87,5 kg × 10

Bench Press
Set 1: 62,5 kg × 10
Set 2: 62,5 kg × 10
Set 3: 62,5 kg × 10

Stiff Legged Deadlift
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10

https://strong.app.link/BJDN5aNOKD

Getting harder but still not close to max effort on anything, everything feeling harder than it looks though cause of conditioning #lolcardio

Breathing maybe slightly better on some squat reps but not really, needs more reps. Overall they look decent tho imo. Curious to see what happens at higher percentages with the tipping forward thing.

Bench feeling sloppy today, I don't like doing high reps sets for this. Tough to keep form tight throughout. Looks like "bend the bar" makes me tuck elbows more. Not sure if that's good or bad or neither.

Diet week 2. Started week 1 at 87. Pretty much on track, will keep calories the same for another week. Some days are estimates with some ordering in/eating out.

Weighed in the exact same for 5 days straight, thought scale might be broken but nah, it reads differently when I pick something small up.

Kizen PB Day 3
Wednesday, 7 June 2017 at 14:39

Close Grip Lat Pulldown
Set 1: 64 kg × 8
Set 2: 64 kg × 9

Skullcrushers
Set 1: 30 kg × 9
Set 2: 30 kg × 10

Chest Supported Row (Dumbbell)
Set 1: 25 kg × 10
Set 2: 27,5 kg × 10

One Arm Cable Tricep Pushdown
Set 1: 12,5 kg × 8
Set 2: 12,5 kg × 8

Barbell Curl
Set 1: 30 kg × 9
Set 2: 35 kg × 8

Workout Notes: 30 minutes incline walking

https://strong.app.link/cC1tJM1lMD

Kizen PB Day 4 week 3
Thursday, 8 June 2017 at 12:28

Squat
Set 1: 102,5 kg × 5
Set 2: 102,5 kg × 5
Set 3: 102,5 kg × 5

Close grip Bench Press
Set 1: 72,5 kg × 5
Set 2: 72,5 kg × 5
Set 3: 72,5 kg × 5

Incline Bench Press
Set 1: 65 kg × 5
Set 2: 65 kg × 5
Set 3: 65 kg × 7

Notes: @8
@7,5
@9

Overhead Press
Set 1: 50 kg × 5
Set 2: 50 kg × 5
Set 3: 50 kg × 5

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

Squats and cgbp pretty easy. Incline and OHP challenging. Got too eager on incline and last set was @9 but it's k. OHP actually pretty hard with all the pressing beforehand.

No squat vid bc crowded gym but they felt solid.
I put a couple of 1 inch mats under the bench for benching to give my legs some extra room, that felt good. Decent looking set I think.

Kizen PB Day 5 week 3
Friday, 9 June 2017 at 15:33

Barbell Row
Set 1: 60 kg × 15
Set 2: 60 kg × 15

Rope Tricep Pushdown
Set 1: 22,5 kg × 15
Set 2: 22,5 kg × 14

Chin Up (Assisted)
Set 1: BW (-20 kg) × 15
Set 2: BW (-20 kg) × 15

Decline Tricep Extension
Set 1: 12,5 kg × 15
Set 2: 12,5 kg × 15

Bayesian Curl
Set 1: 7,5 kg × 15
Set 2: 5 kg × 15

Workout Notes: 30 minutes incline walking

https://strong.app.link/oVlhAQKMPD

Kizen PB Day 6 week 3
Saturday, 10 June 2017 at 09:34

Squat
Set 1: 80 kg × 7
Set 2: 80 kg × 7
Set 3: 80 kg × 7

Paused Squat
Set 1: 75 kg × 7
Set 2: 75 kg × 7
Set 3: 75 kg × 7

Bench Press
Set 1: 52,5 kg × 7
Set 2: 52,5 kg × 7
Set 3: 52,5 kg × 7

Deadlift
Set 1: 107,5 kg × 3
Set 2: 107,5 kg × 3
Set 3: 107,5 kg × 3
Set 4: 107,5 kg × 3
Set 5: 107,5 kg × 3

Plank
Set 1: 45 secs
Set 2: 45 secs
Set 3: 35 secs

Lying Leg Curl
Set 1: 69 kg × 8
Set 2: 69 kg × 8
Set 3: 69 kg × 8

https://strong.app.link/7owxFnx6QD

Squat felt in the groove. Tried looking down instead of forwards/up to counteract slightly overextending of the spine out of the hole I had before. Seems to work.

Bench also felt good. Little extra height with the mats also helps a lot with unracking. Before the pegs were slightly too high, but now they're perfect.
I'm trying to set up with a less pronounced arch because I've had a pretty tight lower back for a couple of days. A hard arch seems to aggravate it, or maybe even cause it. Since I'm now benching more often maybe it's taking a toll on my back if I arch too much or incorrectly. Back feels fine on squats and deads so maybe that's the cause.

Kizen PB Day 1 week 4
Sunday, 11 June 2017 at 15:33

Shoulder Press (Dumbbell)
Set 1: 17,5 kg × 13
Set 2: 17,5 kg × 13

Machine Lat Pulldown
Set 1: 80 kg × 12
Set 2: 90 kg × 12

Cable Row
Set 1: 22,5 kg × 13
Set 2: 22,5 kg × 13

Tricep Pushdown
Set 1: 27,5 kg × 12
Set 2: 27,5 kg × 12

Lateral Raise
Set 1: 12,5 kg × 12
Set 2: 12,5 kg × 12

French Press
Set 1: 10 kg × 13
Set 2: 10 kg × 13

Hammer Curl
Set 1: 12,5 kg × 12
Set 2: 12,5 kg × 12

Workout Notes: 30 minutes incline walking

https://strong.app.link/DfhIwvL6SD

Today supposed to rest but visiting inlaws for 3days/2 nights during the week so no lifting, so thought I'd get a head start on the week.

Feel like I'm making some gains on the upper body stuff, adding reps or weight to most of it and it feeling lighter.

Kizen PB Day 2 week 4
Monday, 12 June 2017 at 15:24

Deficit Deadlift
Set 1: 97,5 kg × 10
Set 2: 97,5 kg × 10
Set 3: 97,5 kg × 10

Squat
Set 1: 90 kg × 10
Set 2: 90 kg × 10
Set 3: 90 kg × 10

Bench Press
Set 1: 65 kg × 10
Set 2: 65 kg × 10
Set 3: 65 kg × 10

Stiff Legged Deadlift
Set 1: 75 kg × 10
Set 2: 75 kg × 10
Set 3: 75 kg × 10

https://strong.app.link/eImxfm6MUD

Solid workout, everything feeling pretty good.

Didn't crop squat vid because background lolz.

Kizen PB Day 3 week 4
Tuesday, 13 June 2017 at 08:26

Close Grip Lat Pulldown
Set 1: 64 kg × 8
Set 2: 64 kg × 9

Skullcrushers
Set 1: 35 kg × 8
Set 2: 35 kg × 9

Chest Supported Row (Dumbbell)
Set 1: 30 kg × 8
Set 2: 30 kg × 8

One Arm Cable Tricep Pushdown
Set 1: 12,5 kg × 8
Set 2: 12,5 kg × 9

Barbell Curl
Set 1: 35 kg × 8
Set 2: 35 kg × 6

https://strong.app.link/wwxLR3kWVD

Very quick upper sesh before heading to the inlaws.

Kizen PB Day 4 week 4
Thursday, 15 June 2017 at 12:49

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

Close grip Bench Press
Set 1: 75 kg × 5
Set 2: 75 kg × 5
Set 3: 75 kg × 5

Incline Bench Press
Set 1: 65 kg × 6
Set 2: 65 kg × 6
Set 3: 65 kg × 6

Notes: @7,5
@8
@7,5

Overhead Press
Set 1: 50 kg × 5
Set 2: 50 kg × 5
Set 3: 50 kg × 5

https://strong.app.link/NfySWocRZD

Decent workout. Decided to film incline cause I never had. Looks mostly ok imo but I'll probably try to slow the descent a touch. Last set on film, looking at bar speed I probably had 3 more for sure, but at the time it felt harder.

Kizen PB Day 5 week 4
Friday, 16 June 2017 at 20:48

Barbell Row
Set 1: 65 kg × 15
Set 2: 65 kg × 15

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

Chin Up (Assisted)
Set 1: BW (-17,5 kg) × 15
Set 2: BW (-17,5 kg) × 15

Decline Tricep Extension
Set 1: 15 kg × 15
Set 2: 12,5 kg × 15

Bayesian Curl
Set 1: 7,5 kg × 14
Set 2: 5 kg × 15

Workout Notes: 30 minutes incline walking

https://strong.app.link/fObS9oQH1D