Thursday - 12.3.3

Warmup - general

Bench Press
20,61
86 x 5
98 x 3
110 x 2

Pullups
BW x 16,16,16,10

Reverse Flies
20 lbs x 10,10

Wednesday - 12.3.2

Warmup - leg raises and split squats, foam roll

Deadlift
70, 111,143
154 x 5
175 x 3
195 x 3

Dips
BW x 20,20,20

Post Cycle 12 Plan

As of last week, I have been doing 5/3/1 straight for a full year. I've made good progress, especially in the upper body. However, my squat is lagging and I'm having a lot of trouble with it. I'd like to try and get my squat back up to, or near, former numbers (though I am lighter now).

After cycle 12 is complete (including deload), I will run Smolov Jr for my back squat, which I have done twice previously with phenomenal results. I will run it with no more than 90% of my estimated max of 170 kg, with a plan to run it at 155 kg.

Week/Day	Program Max
1.1	6x6x109
1.2	7x5x116
1.3	8x4x124
1.4	10x3x132
2.1	6x6x113
2.2	7x5x120
2.3	8x4x128
2.4	10x3x136
3.1	6x6x118
3.2	7x5x125
3.3	8x4x133
3.4	10x3x141

Monday - 12.2.4 and 12.3.1

Redid the squat workout since I felt I should be able to make it. Got it, but it was tough.

Back Squat
61 x 5
81 x 5
102 x 3
122 x 3
142 x 1
155 x 3 (3+)
Didn't bother to match the rep schemes, just needed to get that last set.

Seated Press
20 x 5
52 x 3 (Supposed to do 5, oops)
59 x 3
66 x 3 (1+)

Partner Leg raises
BW x 25,25

Sunday morning - failed 12.2.4 (Will reattempt tomorrow)

I'm relatively confident that the reason I failed the squat today is because I was bent over for hours yesterday staining the fence. I will attempt the weight again tomorrow. If I fail, I may take a hard look at the type of squat programming I'm doing, and possibly do something with more squatting. Of the lifts, the squat has been the hardest to bring back up to former numbers, and I'll have failed twice right around the same amount. Once in April, then now.

Back Squat
70 x 4
111 x 3
120 x 3
137 x 3
155 x 0,1

The first few sets were actually pretty decent. Not sure why 155 was so hard, but it shouldn't have been.

Dips
BW x 20,20

Thursday - 12.2.3

Warmup - jump rope

Bench Press
60 x 5
84 x 3
92 x 3
105 x 4 (3+)

Pullups
65 lbs x 10,9,5
Deload next time

Back Ext
BW + 10 lbs x 20
BW+5 x 20 (behind neck)

Wednesday - 12.2.2

Warmup - jump rope

Deadlift
70 x 5
110 x 3
144 x 3
164 x 3
185 x 3
Tired from a 13.5 hr drive back the day prior.

Weight
186.0 lbs

Friday - 12.2.1

Seated Press

20,40 warmup

49 x 3

56 x 3

63 x 3 (3+)

Pullups

65 lbs x 10,8

BW x 12

Monday - 12.1.4

Back Squat
20,60,92 warmup
112 x 5
130 x 5
146 x 5 (5+)
110 x 10,10

Hard getting air on the squat at 146, but legs felt good. Didn't good morning the weight.

Ab Wheel
BW x 15,15

Reverse Fly
15 lbs x 15,15

This was all after a light dinner so I was a little full.

Note: I'm back at the same squat numbers I was at the last successful cycle I had. So if I beat this cycle and beat the next one too, I'll be ahead of where I was when I deloaded.

Sunday - 12.1.3

Bench Press
20,60 warmup
75 x 5
86 x 5
98 x 7 (5+)

Pullups
BWx 15,15

Tired from painting the fence

Wednesday - 12.1.2

Short workout because it was late at night and I was dead tired from sparring yesterday. Legs are all bruised up.

warmup - minor foam roll

Deadlift

70, 110 warmup

134 x 5

154 x 5

175 x 6 (5+)

Monday - 12.1.1

Seated Press

20 x 5

45 x 5

52 x 5

59 x 5 (5+)

Did a lot of pressure washing of the fence this weekend, so my shoulders were pretty shot. Glad I was able to get through this, as it was harder than it normally would have been.

Dips

60 lbs x 15,15,8 (27 kg)

Next time try for 3x15

Parallel Bar Leg Raise

BW x 15,15

+foam roll

Sunday - 11.4.3 and 11.4.4

Warmup - foam roll

Bench Press
45 x 5
57 x 5
68 x 5

Back Squat
70 x 5
84 x 5
102 x 5
Did these with a pause to keep hips from shooting up.

Pullups
BW x 15,15,15

Wednesday - 11.4.2

Warmup - jumprope and foam roll

Deadlift
70 x 5
80 x 5
100 x 5
121 x 5

Dips
BW x 15,15

Ab Wheel
BWx 30