Everybody wants to be a bodybuilder..

[sosso]

Cycle 4, Week 2

19/03/12

Press
5 x 95 lbs
5 x 95 lbs
3 x 125 lbs
3 x 150 lbs
>3 x 160 lbs (5)

Seated Dumbbell Press
12 x 55's
12 x 55's
11 x 55's
10 x 55's
10 x 55's

Iso Lateral Low Row Machine
10 x 20 kg each side
10 x 40 kg " "
10 x 50 kg " "
10 x 60 kg " "
10 x 70 kg " "

JM Press
5 x 15 x bar

[sosso]

20/03/12

Deadlift
3 x 135 lbs
3 x 225 lbs
3 x 285 lbs
3 x 325 lbs
>3 x 365 lbs (7)

Leg Press
10 x 2 plates each side
10 x 3 plates " "
10 x 4 plates " "
10 x 5 plates " "
11 x 6 plates " "

Hypers
5 x 20

[sosso]

22/02/12

Bench
3 x 95 lbs
3 x 135 lbs
3 x 155 lbs
3 x 175 lbs
>3 x 200 lbs (10)

Dumbbell Bench
10 x 35 kg
10 x 35 kg
10 x 70 lbs
10 x 70 lbs
10 x 70 lbs

Seated Rows
5 x 12

JM Press
5 x 14 x bar
Will add weight next time

[sosso]

23/03/12

Squat
5 x 135 lbs
3 x 185 lbs
3 x 225 lbs
3 x 260 lbs
3 x 295 lbs
>3 x 330 lbs (5)

Leg Press
10 x 2 plates each side
10 x 3 plates
10 x 4 plates
10 x 5 plates
10 x 6 plates
10 x 7 plates

Couldn't really fit any more on there. Need a new gym with an actual power rack and better equipment in general. One good thing about this gym is their barbells and the amount of plates they have. It's all really good, old school Ivanko gear.

Hypers
5 x 20

[sosso]

Cycle 4, Week 3

26/03/12

Press
5 x 70 lbs
5 x 90 lbs
3 x 105 lbs
5 x 130 lbs
3 x 150 lbs
>1 x 165 lbs (4)

Seated Dumbbell Press
5 x 12 x 55 lbs

Iso Lateral Low Row Machine
12 x 20 kg each side
12 x 40 kg " "
12 x 50 kg " "
12 x 60 kg " "
12 x 70 kg " "

JM Press
5 x 12 x 30 kg

[sosso]

27/03/12

Deadlift
5 x 135 lbs
5 x 225 lbs
3 x 245 lbs
5 x 305 lbs
3 x 345 lbs
>1 x 385 lbs (8)

Leg Press
Up to 10 x 5 plates. Legs were wrecked.

Hypers
5 x 20 (first 12 with 15 kg plate)

[sosso]

29/03

Bench
10 x bar
5 x 95
5 x 120
3 x 135
5 x 165
3 x 185
>1 x 210 (5)

DB Bench
3 x 8 x 80

DB Rows
3 x 8 x 60 kg

[sosso]

30/03

Squat
5 x 135
5 x 185
3 x 225
5 x 275
3 x 315
>1 x 350 (3)

Hypers
3 x 25 BW

[sosso]

Deload week

02/04

Press
3 x 95 lbs
3 x 115 lbs
3 x 150 lbs
3 x 8 x 115 lbs

Machine Rows
8 x 1 plate
8 x 2 plates
8 x 2.5 plates

Incline DB Bench
8 x 45's
8 x 60's
5 x 70's
10 x 55's
10 x 45's

[sosso]

I've decided to go back to the Bill Starr Madcow routine, which I had great success with in the past. I enjoy squatting every session as opposed to once a week with 5/3/1.

I think I've improved my squat technique too. All I did was put the bar higher on my traps, which has allowed me to stay more upright. I was using a low bar position but squatting to a depth that you would normally squat to with a high bar position, so I was leaning forward too much and my shins were coming forward a bit too far, which you can see in my picture there. I am also able to pull the bar down and keep my elbows underneath the bar now.

03/04

Squat
5 x 155 lbs
5 x 190 lbs
5 x 230 lbs
5 x 265 lbs
5 x 305 lbs

Bench
5 x 95 lbs
5 x 120 lbs
5 x 145 lbs
5 x 165 lbs
5 x 190 lbs

Barbell Rows
5 x 95 lbs
5 x 115 lbs
5 x 140 lbs
5 x 160 lbs
5 x 185 lbs

Hypers
3 x 12 +15kg

04/04

Squat
5 x 155 lbs
5 x 190 lbs
5 x 230 lbs
5 x 230 lbs

Press
5 x 90 lbs
5 x 105 lbs
5 x 125 lbs
5 x 140 lbs

Deadlift
5 x 135 lbs
3 x 225 lbs
5 x 245 lbs
5 x 295 lbs
5 x 345 lbs
5 x 395 lbs

Deadlifts are feeling strong. I've been using hook grip for a few months and my grip feels great.

[^toby^]

Nice!
Oldie but goodie!
I am doing similar stuff but Power Clean, Front Squat and Mil Press.

[sosso]

I'm working nights at the moment, so I'm sleeping during the day. That combined with Easter gym opening hours meant that I only had time for squats today.

5 x 155 lbs
5 x 190 lbs
5 x 230 lbs
5 x 265 lbs
3 x 315 lbs
8 x 230 lbs

I was pretty tired from lack of good sleep, but got through that ok.

[sosso]

Ok night shifts are over and so is the long weekend, which means I could actually get to the gym.

Squat
5 x 135 lbs
5 x 160 lbs
5 x 195 lbs
5 x 235 lbs
5 x 275 lbs
5 x 315 lbs

Bench
5 x 100 lbs
5 x 120 lbs
5 x 145 lbs
5 x 170 lbs
5 x 195 lbs

Rows
5 x 95 lbs
5 x 120 lbs
5 x 145 lbs
5 x 165 lbs
5 x 190 lbs

Hypers
3 x 12 + 20 kg

[sosso]

Squat
5 x 160 lbs
5 x 195 lbs
5 x 235 lbs
5 x 235 lbs

Press
5 x 90 lbs
5 x 110 lbs
5 x 125 lbs
5 x 145 lbs

Deadlift
5 x 135 lbs
3 x 225 lbs
5 x 255 lbs
5 x 305 lbs
5 x 355 lbs
5 x 405 lbs

Standing band crunches
3 x 12

[baldy]

I don't understand how you are not itching to do a comp. You would probably kick ass at a first timers strongman comp, overhead looks strong.