Cycle 2 Week 1 - Squat
Warmup
- 5 x 115lb
- 5 x 140lb
- 3 x 165lb
Work sets
- 5 x 180lb
- 5 x 210lb
- 5+ x 235lb (12) Est 1RM ~ 328lb
Assistance
- Leg press 5x15 (had feed on lower half of platform)
- Leg Curl 5x10
Cycle 1 Week 3 - Benchpress
Warmup
- 5 x 80lb
- 5 x 100lb
- 3 x 120lb
Work sets
- 5 x 150lb
- 3 x 170lb
- 1+ x 190lb (6) Est 1RM ~ 227lb
Assistance
- DB Rows - 4x10 @ 65lb
Cycle 1 Week 3 (redux) - Deadlift
Since deads got out of wack, I decided to do 2 last weeks instead of 2 deload weeks to get things in sync.
Warmup
- 5 x 135lb
- 5 x 185lb
- 3 x 225lb
Work sets
- 5 x 275lb
- 3 x 305lb
- 1+ x 355lb (3)
Assistance
- None
Cycle 1 Week 3 - Squats
Warmup
- 5 x 110lb
- 5 x 135lb
- 3 x 165lb
Work sets
- 5 x 205lb
- 3 x 230lb
- 1+ x 255lb (7) Est 1RM ~314 lb
Assistance
- Leg Press
- Leg Curl
Cycle 1 Week 2 - Benchpress
Felt extremely weak when it came to the plus set at the end but I busted my ass and pushed 8 out at least. Assistance work really whipped up on me as well. DB Bench and row were supersetted with just a few minutes of rest between each superset.
Warmup
- 5 x 80lb
- 5 x 100lb
- 5 x 135lb
Work sets
- 3 x 140lb
- 3 x 160lb
- 3+ x 180lb (8) Est 1RM ~ 227lb
Assistance
- DB Bench Press - 5 x 15 w/ 30lb DBs
- DB Row - 5 x 10 w/ 60lb DB
Cycle 1 Week 3 - Deadlift
Note: First day of carb backloading after a 9-day prep phase of almost 0 carbs each day. Went very well. Ate a healthy 9 doughnuts =)
Warmup
- 5 x 145lb
- 5 x 180lb
- 3 x 215lb
Worksets
- 5 x 270lb
- 3 x 305lb
- 1+ x 340lb (6) Est. 1RM ~407lb
Assistance
- Nada
- Zilch
Look son, there comes a time in every man’s life when he has to make a decision. Do you want to be big, powerful, jacked, yoked up, have women everywhere want you and men fear you … or do you want to do crossfit?
Steve Pulcinella
Cycle 1 Week 2 - Squats
After having a bit of a setback from missing last week, I did my 2nd week of squats today. Also, a minor note, but I wanted to at least get it here for historical reasons that I didn’t really /feel/ my groove today, most likely due to missing last week.
Warmup
- 2 x 5 @ 45lb
- 5 x 95lb
- 5 x 115lb
- 5 x 135lb
- 3 x 160lb
Work sets
- 3 x 190lb
- 3 x 215lb
- 3+ x 245lb (7) Est 1RM @ 303lb
Assistance work *
- Leg Press - 5 x 15 (4 sets @ 180lb, 1 set @ 270lb)
- Leg Curl - 5 x 10 (3 sets @ 85lb, 2 sets @ 110lb)
*Weights are all over because I’m stlll trying to dial these in.
Great video on getting a good arch for your bench press.
Cycle 1, Week 2 - Deadlift
Due to a busy week, missed squats, but I’ll catchup on them next week.
Warmup
- Some light squats (range of 45lb - 135lb)
- 5 x 145lb
- 5 x 180lb
- 3 x 215lb
Work sets
- 3 x 250lb
- 3 x 290lb
- 3+ x 325lb (7x) Est. 1rm ~400lb.
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