Kizen PB Day 1 week 15
Friday, 1 September 2017 at 20:36

Shoulder Press (Dumbbell)
Set 1: 20 kg × 12
Set 2: 20 kg × 12
Set 3: 20 kg × 12
Set 4: 20 kg × 12

Machine Lat Pulldown
Set 1: 100 kg × 12
Set 2: 100 kg × 12
Set 3: 100 kg × 12
Set 4: 100 kg × 12

Cable Row (Unilateral)
Set 1: 40 kg × 13
Set 2: 40 kg × 14
Set 3: 40 kg × 14
Set 4: 40 kg × 14

Tricep Pushdown
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12

Lateral Raise
Set 1: 10 kg × 13
Set 2: 10 kg × 13
Set 3: 10 kg × 13
Set 4: 10 kg × 12

French Press
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12
Set 4: 25 kg × 12

Hammer Curl
Set 1: 12,5 kg × 15
Set 2: 12,5 kg × 14
Set 3: 12,5 kg × 14
Set 4: 12,5 kg × 14

Tricep Extension (Dumbbell)
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12

Dumbbell Supinated Curl
Set 1: 10 kg × 12
Set 2: 10 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 13

https://strong.app.link/MCHySi3x5F

Kizen PB Day 2 week 15
Saturday, 2 September 2017 at 16:07

Paused Deadlift
Set 1: 95 kg × 10
Set 2: 95 kg × 10
Set 3: 95 kg × 10

Squat
Set 1: 95 kg × 10
Set 2: 95 kg × 10
Set 3: 95 kg × 10

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

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

Barbell Hip Thrust
Set 1: 120 kg × 8
Set 2: 120 kg × 8
Set 3: 120 kg × 8

https://strong.app.link/UbMjNbAV6F

10's already feeling much better than 2 weeks ago. Cardio coming back a bit maybe.

Kizen PB Day 3 week 15
Sunday, 3 September 2017 at 20:43

Close Grip Lat Pulldown
Set 1: 64 kg × 8
Set 2: 64 kg × 8
Set 3: 64 kg × 8
Set 4: 64 kg × 8

Skullcrushers
Set 1: 35 kg × 8
Set 2: 35 kg × 8
Set 3: 35 kg × 8
Set 4: 35 kg × 8

T Bar Row
Set 1: 45 kg × 9
Set 2: 45 kg × 9
Set 3: 45 kg × 8
Set 4: 45 kg × 8

One Arm Cable Tricep Pushdown
Set 1: 13,75 kg × 8
Set 2: 13,75 kg × 8
Set 3: 13,75 kg × 8
Set 4: 13,75 kg × 8

Barbell Curl
Set 1: 31 kg × 9
Set 2: 31 kg × 9
Set 3: 31 kg × 8
Set 4: 31 kg × 8

Dumbbell Row
Set 1: 41,25 kg × 8
Set 2: 41,25 kg × 8
Set 3: 41,25 kg × 8
Set 4: 41,25 kg × 8

Preacher Curl
Set 1: 26 kg × 9
Set 2: 26 kg × 9
Set 3: 26 kg × 9
Set 4: 26 kg × 9

https://strong.app.link/4XJUtbRS8F

So here's what I'll be doing after current program, which ends after next week. It's basically the "infinite offseason" template by the kizen training boys, but I'll modify it a bit towards my goals.

Basically 4 days, 1 day per main lift.
Week 1 is 70%, 3x5, 1x5+
If amrap is 8 or more reps, move up 2,5% next week.
If amrap 6-7 reps, repeat percentage next week.
If amrap 5 or fewer reps, move down 2,5%.
This will be repeated until I reach 80% and I get 8 or more on amrap.

Afterwards it's either test 1RM and start again, or deload 7,5% to 72,5% and work up again to 82,5% for 8+ reps.

Additionally:
-I made it into a 8 week mass block, volume ramping style a la Mike Israetel. Starting pretty low on volume and keep adding volume weekly until week 8, where I'll hopefully be at MRV or slightly over. Then deload and repeat.
-After first 4 weeks I'll add a 5th day to accomodate for extra volume, and get some more frequency in. 5th day will be light volume/technique squats and bench, some arms and shoulders and probably some chest iso and another pull.

Do the blue and bold movements mean something?

Best of luck with it. Day 1 looks pukeish.

Thanks.
Those are blue because there's different options to choose from in a drop down menu. I chose these but fourth day bench is actually going to be close grip.

I've run across this program a few times, and was mildly intrigued; I'll be interested to see how it works out.

Day 1 is by far the hardest. Since it's volume ramping week 3 is 5x5, 1x5+ DL's and then 5x10 front squats. Will have to see how that goes, lol.

I think I'd rather do RDLs than SLDLs for those rep ranges, especially given that they're done after a lot of heavy work has already been done. 3x15 SLDL @8, assuming they're performed from the floor and each rep a dead stop, seems pretty rough.

Maybe. I'll try it out and see how I go and adjust if needed. If anything I'm more worried about monday though as those are after 2 heavy movements.

Kizen PB Day 4 week 15
Tuesday, 5 September 2017 at 12:05

Squat
Set 1: 107,5 kg × 6
Set 2: 107,5 kg × 6
Set 3: 107,5 kg × 6

Bench Press
Set 1: 75 kg × 6
Set 2: 75 kg × 6
Set 3: 75 kg × 6

Incline Bench Press
Set 1: 67,5 kg × 8
Set 2: 67,5 kg × 8
Set 3: 67,5 kg × 8

Notes: 8,5
8
8

Overhead Press
Set 1: 50 kg × 6
Set 2: 50 kg × 6
Set 3: 50 kg × 6

https://strong.app.link/843mtEqAbG

Buckle on my belt broke. Not quite sure yet if I want to replace the buckle or buy a single prong belt because I kinda would like the versatility of a prong.

Kizen PB Day 5 week 15
Wednesday, 6 September 2017 at 20:59

Barbell Row
Set 1: 67,5 kg × 15
Set 2: 67,5 kg × 15
Set 3: 67,5 kg × 15
Set 4: 67,5 kg × 15

Rope Tricep Pushdown
Set 1: 22,5 kg × 16
Set 2: 22,5 kg × 16
Set 3: 22,5 kg × 16
Set 4: 22,5 kg × 16

Chin Up (Assisted)
Set 1: BW (-17,5 kg) × 15
Set 2: BW (-17,5 kg) × 15
Set 3: BW (-17,5 kg) × 15
Set 4: BW (-17,5 kg) × 15

Decline Tricep Extension
Set 1: 15 kg × 14
Set 2: 15 kg × 14
Set 3: 15 kg × 14
Set 4: 15 kg × 14

Bayesian Curl
Set 1: 6,25 kg × 14
Set 2: 6,25 kg × 14
Set 3: 6,25 kg × 14
Set 4: 6,25 kg × 14

Chest Dip
Set 1: 15 reps
Set 2: 15 reps
Set 3: 14 reps
Set 4: 14 reps

Incline dumbbell Curl
Set 1: 8 kg × 16
Set 2: 8 kg × 16
Set 3: 8 kg × 16
Set 4: 8 kg × 16

https://strong.app.link/89VD94XRdG

Are you testing 1RMs at the end of this?

Yea probably. Not sure if it's possible to combine it with a deload, or is that just silly talk.

Kizen PB Day 6 week 15
Thursday, 7 September 2017 at 20:26

Squat
Set 1: 95 kg × 8
Set 2: 95 kg × 8
Set 3: 95 kg × 8

Bench Press
Set 1: 67,5 kg × 8
Set 2: 67,5 kg × 8
Set 3: 67,5 kg × 8

Front Squat
Set 1: 60 kg × 8
Set 2: 60 kg × 8
Set 3: 60 kg × 8

Deadlift
Set 1: 115 kg × 3
Set 2: 115 kg × 3
Set 3: 115 kg × 3
Set 4: 115 kg × 3
Set 5: 115 kg × 3

Lying Leg Curl
Set 1: 69 kg × 10
Set 2: 69 kg × 10
Set 3: 69 kg × 10

https://strong.app.link/tzCRTcgufG

One more week to go.
Tried front squats instead of paused squats, because I've never really done them before and felt like seeing whats what before I change programs. Wasn't really sure what weight to pick but 60 felt fairly challenging already so just stuck with that. They felt pretty good but had me sweating profusely. I used straps because both clean grip and cross grip felt horrible. I don't see a real good reason to try and force clean grip so I'll just stick with straps.

Kizen PB Day 1 week 16
Friday, 8 September 2017 at 12:04

Shoulder Press (Dumbbell)
Set 1: 20 kg × 13
Set 2: 20 kg × 13
Set 3: 20 kg × 13
Set 4: 20 kg × 13

Machine Lat Pulldown
Set 1: 100 kg × 13
Set 2: 100 kg × 13
Set 3: 100 kg × 13
Set 4: 100 kg × 13

Cable Row (Unilateral)
Set 1: 42,5 kg × 13
Set 2: 42,5 kg × 13
Set 3: 42,5 kg × 13
Set 4: 42,5 kg × 13

Tricep Pushdown
Set 1: 25 kg × 13
Set 2: 25 kg × 13
Set 3: 25 kg × 13
Set 4: 25 kg × 13

Lateral Raise
Set 1: 10 kg × 13
Set 2: 10 kg × 13
Set 3: 10 kg × 13
Set 4: 10 kg × 13

French Press
Set 1: 25 kg × 13
Set 2: 25 kg × 13
Set 3: 25 kg × 13
Set 4: 25 kg × 13

Hammer Curl
Set 1: 13,75 kg × 12
Set 2: 13,75 kg × 12
Set 3: 13,75 kg × 12
Set 4: 13,75 kg × 12

Tricep Extension (Dumbbell)
Set 1: 11,25 kg × 12
Set 2: 11,25 kg × 12
Set 3: 10 kg × 12
Set 4: 10 kg × 12

Dumbbell Supinated Curl
Set 1: 10,5 kg × 12
Set 2: 10,5 kg × 12
Set 3: 10,5 kg × 12
Set 4: 10,5 kg × 12

https://strong.app.link/jkQNI5bAgG

I'm pretty curious to see what your body composition results were with this program. I think it's pretty obvious that optimal strength gains weren't the goal of it. It seems like all that hypertrophy cares about is whether you pounded the muscle with lots of sets as often as possible, which you certainly did these last 16 weeks.

Yea me too. Ive never done this much volume so if I didn't gain at least a small amount of lean mass bulking confirmed fake for real.

Kizen PB Day 2 week 16
Saturday, 9 September 2017 at 20:37

Paused Deadlift
Set 1: 95 kg × 10
Set 2: 95 kg × 10
Set 3: 95 kg × 10
Set 4: 95 kg × 10

Squat
Set 1: 95 kg × 10
Set 2: 95 kg × 10
Set 3: 95 kg × 10
Set 4: 95 kg × 10

Bench Press
Set 1: 67,5 kg × 10
Set 2: 67,5 kg × 10
Set 3: 67,5 kg × 10
Set 4: 67,5 kg × 10

Stiff Legged Deadlift
Set 1: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10
Set 4: 80 kg × 10

https://strong.app.link/vioj1xaRiG

Today sucked. Motivation very low which always seems to happen when I know I'm about to switch programs. Also ate a whole pizza which didn't help energy levels. Grinded through it though.

Kizen PB Day 3 week 16
Monday, 11 September 2017 at 20:45

Close Grip Lat Pulldown
Set 1: 64 kg × 9
Set 2: 64 kg × 9
Set 3: 64 kg × 9
Set 4: 64 kg × 11

Skullcrushers
Set 1: 35 kg × 8
Set 2: 35 kg × 8
Set 3: 35 kg × 8
Set 4: 35 kg × 8

T Bar Row
Set 1: 47,5 kg × 8
Set 2: 47,5 kg × 8
Set 3: 47,5 kg × 8
Set 4: 47,5 kg × 9

One Arm Cable Tricep Pushdown
Set 1: 13,75 kg × 9
Set 2: 13,75 kg × 9
Set 3: 13,75 kg × 9
Set 4: 13,75 kg × 9

Barbell Curl
Set 1: 32,5 kg × 8
Set 2: 32,5 kg × 8
Set 3: 32,5 kg × 8
Set 4: 32,5 kg × 8

Dumbbell Row
Set 1: 41,25 kg × 9
Set 2: 41,25 kg × 9
Set 3: 41,25 kg × 8
Set 4: 41,25 kg × 8

Preacher Curl
Set 1: 27,5 kg × 8
Set 2: 27,5 kg × 8
Set 3: 27,5 kg × 8
Set 4: 27,5 kg × 8

https://strong.app.link/Goblruc9lG

Kizen PB Day 4 week 16
Tuesday, 12 September 2017 at 20:36

Squat
Set 1: 107,5 kg × 6
Set 2: 107,5 kg × 6
Set 3: 107,5 kg × 6
Set 4: 107,5 kg × 6

Bench Press
Set 1: 75 kg × 6
Set 2: 75 kg × 6
Set 3: 75 kg × 6
Set 4: 75 kg × 13

Notes: Paused
Amrap tng @8,5

Incline Bench Press
Set 1: 67,5 kg × 8
Set 2: 67,5 kg × 7
Set 3: 67,5 kg × 7
Set 4: 67,5 kg × 8

Notes: @9
@8,5
@9
@9

Overhead Press
Set 1: 50 kg × 6
Set 2: 50 kg × 6
Set 3: 50 kg × 5 +[Failure]
Set 4: 50 kg × 5

https://strong.app.link/pQZ92lEOnG

Decided on yolo bench amrap because why not, it's the last week anyway. Wasn't really sure what to expect. 13 reps at what's supposed to be around 75% is ok-ish I think.

It did make the rest of the pressing much harder. By the time OHP came around there wasn't much more left, didn't even get all reps.

Seems like the percentages for this program were all over the place. I get that it's hypertrophy and RPEs are meant to be kept relatively low but I don't get why they would program 4x6 at a weight you can do for >13 (maybe >15 if you worked up to a single set) reps. How is that better than doing 8-10 reps per set? I'm not bashing the program as much as trying to understand it. In doing the prescribed work, did you see what they were going for with this? How have you been feeling fatigue wise compared to the 5/3/1 you were doing?

Well the other sets were paused so there's that. They didn't feel too easy or anything.
My best guess is they want as many clean reps as possible, no grinders, focus on technique. But that said I do feel they may have been too conservative on some of the percentages.

I definitely feel less fatigued than on 5/3/1, that was kicking my ass tbh.

Kizen PB Day 5 week 16
Wednesday, 13 September 2017 at 16:15

Barbell Row
Set 1: 67,5 kg × 15
Set 2: 67,5 kg × 15
Set 3: 67,5 kg × 15
Set 4: 67,5 kg × 15

Rope Tricep Pushdown
Set 1: 17,5 kg × 16
Set 2: 17,5 kg × 15
Set 3: 17,5 kg × 15
Set 4: 17,5 kg × 15

Chin Up (Assisted)
Set 1: BW (-17,5 kg) × 16
Set 2: BW (-17,5 kg) × 16
Set 3: BW (-17,5 kg) × 16
Set 4: BW (-17,5 kg) × 16

Decline Tricep Extension
Set 1: 15 kg × 15
Set 2: 15 kg × 15
Set 3: 15 kg × 15
Set 4: 15 kg × 14

Bayesian Curl
Set 1: 6,25 kg × 15
Set 2: 6,25 kg × 15
Set 3: 6,25 kg × 15
Set 4: 6,25 kg × 15

Chest Dip
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

Incline dumbbell Curl
Set 1: 8,75 kg × 12
Set 2: 8,75 kg × 12
Set 3: 8,75 kg × 12
Set 4: 7,5 kg × 18

https://strong.app.link/eMlBBvnbpG

Kizen PB Day 6 week 16
Thursday, 14 September 2017 at 20:57

Squat
Set 1: 95 kg × 8
Set 2: 95 kg × 8
Set 3: 95 kg × 8
Set 4: 95 kg × 8

Front Squat
Set 1: 60 kg × 8
Set 2: 60 kg × 8
Set 3: 60 kg × 8
Set 4: 60 kg × 8

Bench Press
Set 1: 67,5 kg × 8
Set 2: 67,5 kg × 8
Set 3: 67,5 kg × 8
Set 4: 67,5 kg × 8

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

Lying Leg Curl
Set 1: 69 kg × 10
Set 2: 69 kg × 10
Set 3: 69 kg × 10

https://strong.app.link/vSfFZtvgrG

Last day in the books. Measuring tomorrow. Lets hope there's something to show for all this.