consistency is key

[knackers]

Week 2

BW - 91/92kg

29-3
Pullups
5x5 +5
Bench
1x5-53kg
6x4-75.5kg (nice wide grip, alot sturdier and can feel it working the sides of the chest)
Squat
1x5-53kg
1x3-75.5kg
6x2-95.5kg

31-3
Deadlift
1x5-73kg
1x3-108kg
6x4-143kg

2-4
Squat
1x5-33kg
1x5-53kg
6x4-95.5kg (not getting stuck in the hole anymore, dropping slightly below parralel but not ass to concrete as I was before!)
Bench
16-33kg
15-53kg
6x2-75.5kg
Chinups
5x5 +5

Challenging but just what I need, the deads almost killed me but come to think of it so did squats.... and the bench..... well everything....
Bring on next week!

[knackers]

Week 3

BW-93kg

5-4
Bench
1x10-33kg
1x5-53kg
6x5-75.5kg
Squat
1x5-53kg
1x5-73kg
6x2-95.5kg
Pullups
1x8
1x7
1x6 +5

7-4
Deadlift
1x5-73kg
1x3-108kg
3x5-143kg
1x2-143kg
1x4-143kg
2x3-143kg
1x0-170kg
>Upset me deeply... went into these on a full stomach and struggled with motivation, couldnt keep me grip on the bar
and any rythym was gone after the 3rd set as my hands were like sprinklers! Will get some damn chalk after work on
monday!

10-4
Squat
1x10-bar
1x8-33kg
1x5-53kg
1x5-73kg
6x5-95.5kg
>The last 3 sets I paused inbetween reps for a couple of seconds, this helped me make it out
successful and also found form was better.
Bench
1x10-bar
1x10-33kg
1x6-53kg
6x2-75.5kg
Chinups
2x8
1x4

6x6 next week!OH DEAR...

[hardcore iv]

nice lifting, bro

[knackers]

Cheers mate, hangin in there!


Week 4

BW- 93kg

13-4
Bench
1x10-bar
1x10-33kg
1x10-53kg
3x6-75.5kg
2x4-75.5kg
1x3-75.5kg
> Just went downhill after the third set, I could do my reps a bit quicker, but aside from that, just need more strength!
Squat
1x10-bar
1x6-53kg
1x6-73kg
6x2-95.5kg
Pullups
3x5(+3)-BW

15-4
Deadlifts
1x10-33kg
1x8-73kg
1x6-108kg
5x6-140.5kg
1x5(+1)-140.5kg
>It was so damn close on the 6th rep, I had a quick breather then did another rep and walked it 2 metres to the rack, made me feel better anyway!
>Much better effort then last week. Didn't realise till was packing up that I misloaded...forgot to put a 2.5kg plate on my right side....

18-4
Squats
1x10-bar
1x10-33kg
1x6-53kg
1x6-73kg
6x6-95.5kg
Bench
1x10-33kg
1x10-53kg
6x2-75.5kg
Chins
8,4,6,4&hold20secs,1&hold30secs

[knackers]

Week 5

BW - 93.5kg

20-4
Bench
1x10-bar
1x10-33kg
1x5-53kg
3x5-80.5kg
2x3-80.5kg - Shattered, thought I was a chance for the 5x5, nope.
Squat
1x10-33kg
1x5-53kg
1x5-73kg
6x2-95.5kg

23-4
Deadlifts
1x6-33kg
1x6-53kg
1x6-73kg
1x5-108kg
5x5-152.5kg >Was very nervous for this, nailed it, very happy

25-4
Squats
1x10-bar
1x8-33kg
1x6-53kg
1x6-73kg
5x5-101kg >Back was tight. Very happy I could still nail it
Bench
1x10-33kg
1x8-53kg
6x2-75.5kg

Not doing any chins or pullups for assistance in these last few weeks, saving my strength for the lifts

[JP]

good lifting dude!

[knackers]

Thanks mate, only three weeks left, triples, doubles and singles, pumped.

Week 6

BW-94 kg

27-4
Bench
1x10-bar
1x6-33kg
1x6-53kg
1x2-73kg
2x4-85.5kg
1x3-85.5kg >epic attempt at 4th, no good
1x2-85.5kg >exhausted from last set, weak..
Squats
1x6-33kg
1x6-53kg
1x6-73kg
6x2-95.5kg

29-4
Deadlift
1x8-33kg
1x6-53kg
1x6-73kg
1x5-108kg
1x1-138kg
3x4-160.5kg
1x5-160.5kg > threw a cheeky extra rep in there

2-5
Squats
1x8-bar
1x8-33kg
1x5-73kg
1x3-93kg
3x4-108kg
1x5-108kg > the extra one was a bit dodgy
1x1-108kg > so did another one concentrating on form
Bench
1x8-33kg
1x8-53kg
6x2-75.5kg

Very happy with deads and squats, hopefully next week can nail the bench also!

[hardcore iv]

Good stuff, Knackers how's the bodyweight?

[knackers]

thanks bud, bw now included

[thestoatyone]

Russian peaking stuff for squats looking solid!

Deadlifts are heavy too.

[knackers]

Cheers mate! If all goes well, may rerun the program again...

[knackers]

Week 7

BW-94.5kg

5-5
Bench
1x6-33kg
1x6-53kg
1x3-73kg
1x3-90.5kg
2x2-90.5kg - Again, just couldn't get the extra reps!
Squats
1x8-33kg
1x8-53kg
1x6-73kg
6x2-95.5kg

6-5
Deadlift
1x6-33kg
1x6-73kg
1x5-108kg
1x1-138kg
3x3-170.5kg - was a little sore from yesterdays work and very much felt these...

9-5
Squats
1x8-bar
1x8-33kg
1x6-53kg
1x5-73kg
1x3-93kg
2x3-113kg
1x5-113kg - 2 extra reps felt good
1x1-113kg - extra slow form
Bench
1x8-33kg
1x8-53kg
6x2-75.5kg
1x1-75.5kg - extra slow form

Looking forward to next week, doubles at my PB weight

[knackers]

Week 8

BW - 95kg

11-5
Bench
1x10-bar
1x10-33kg
1x5-73kg
2x2-95.5kg - actually made the prescribed reps for once, woohoo!
Squats
1x8-33kg
1x8-53kg
1x6-73kg
6x2-95.5kg

13-5
Deadlifts
1x6-33kg
1x6-73kg
1x6-108kg
1x2-138kg
1x1-158kg
2x2-181kg
1x1-181kg - Form check and walked it to rack

16-5
Squats
1x10-bar
1x8-33kg
1x6-73kg
1x4-93kg
1x3-108kg
2x2-120.5kg
1x1-120.5kg - Form check
Bench
1x10-33kg
1x10-53kg
6x2-75.5kg

Nailed everything, very happy, cannot wait for 1MR's next week!

[baldy]

Nailed everything, very happy, cannot wait for 1MR's next week!

You are going to take a good few people in the strength table I would say. Good luck maxing out.

[knackers]

Thanks, I hope so
Just hope I dont get the nervous jitters and crash on the 100kg bench, it has been on the mind for a while....