Alexis' Zee German Method

[Alexis]

Age: 44
Height: 6'05 (184cm)
Weight: 192 (87.5kg)

I have been fucking around with the standard gym routines for 2 years until I simply felt that it was not giving me what it should.
Sure, I had gone down from my fat fuck state of untrained 206lbs to my current weight in during time but I still wanted to improve things.
After doing a lot of research I came across Madcow's and Stronglifts and then fortunately to Starting Strength.

I ran SS for a couple months and then a classic Bench/Press alternating TM routine on a 3 day split for the last 12 weeks.

Disrupted by 2 minor injuries my 5 RM's went up as follows from July 2011 - February 2012:

Bodyweight at a constant 186 lbs
Deadlift: 305 - 330
Squat: 210 - 285
Bench: 210 - 225
Press: 115 - 135

I am doing a 4 day split TM variation now because volume day got way too time consuming.

Mo. Bench 5x5, Press 5x5, Chin/Pull Ups 3 Sets
Tue. Squat 5x5, RDL 3x5
Thur. Bench 1x5, Press 1x5, Heavy Dips 3 Sets
Fri. Squat 1x5, DL 1x1-5

Notation: weight x reps x sets

*Switched over to kilograms April 2012*
*Updated stats and switched notation to weight x sets x reps 01/01/2013

[Alexis]

Monday, 02/27/12

Bench
209x5x5

Press
115x5x5

Chinups
8/8/7

Tuesday, 02/28/12

Squat
253x5x5

RDL
220x5x3

Thursday, 03/01/12

Bench
220x5

Press
137.5x4(PR)

Dips
+66lbs 7/7/15 at Bodyweight

Friday, 03/02/12

Squat
286x4

Deadlift
352x1x2

Volume Days for Bench and Squats was eventually a little too challenging. Next week's results will tell.

[Alexis]

Bench
209x5x5

Press
121x5x4

Chinups
8/7/7

Weights felt a little lighter this time than last week's volume day but I get the feeling that cutting down some volume will benefit me. Next Intensity Day will show more.

[Alexis]

Squat
253x5x4

RDL
242x5x3


Went down to 4x5 on Squats. These felt only slightly less challenging than last week. I'll stick with the weight for another week.
Grip on the RDL is more challenging than the lift itself, funny.

[Alexis]

Bench
225x4

Press
137.5x4

Pullups
8/7/7

So I felt great was well fed and all but no improvement from last week.....
If Squat doesn't improve tomorrow I'm going to blame it on recovery.

[Alexis]

Squat
286x5(PR)

Deadlift
330x5

It feels like I am hitting a brickwall on all lifts. I think I have been riding at peak level too long. It's time for a real deload and eventually a switchup.
Tomorrow my quest to lose 6 pounds starts too. Sunday - Friday on -750kcal and Saturday cheat/recharge day with a kcal surplus.

[Alexis]

Bench
187x5x3

Press
110x5x3

Pullup (Neutral Grip)
5x3

First complete deload since July, I actually feel great after this.

[Alexis]

These arrived just now. They already fit like a glove!
I figured a deload phase is the perfect time to get used to them.
http://i2.photobucket.com/albums/y50/alexismayer/Public%20Pics/AdidasAdipower2012.jpg

[Alexis]

Squat
225x5x3

RDL
220x5x3

Hanging Pike
4x3

Squats still did not feel all that light, may have to reduce the reps.

[Alexis]

Bench
220x1x3

Press
132x1x3

Dips
Bodyweight 12/12/10

[Alexis]

Squat
286x1x3

Deadlift
330x1x3

[Alexis]

Press
115x5x4

Bench
220x3x3

Chinups
8/7/7

It looks like my decision to just take a light week instead of deloading was perfectly right.
Everything felt very smooth today. A very enjoyable workout. I was not so sure how this would go while being on my 8th day of a 1950kcal diet.

I decided to switch up Bench/Press Volume Day/Intensity Day and do shoulders before bench from now on. My shoulders are lagging behind a bit.
I actually had no trouble benching afterwards. I only felt the prior shoulder work on my last set, slowing down near lockout.

From now on I'll keep my VD weights a little lighter than in the past.

[Alexis]

Squat
247.5x5x4

RDL
225x5x3

Ab Work

[Alexis]

Press
132x3x3

Bench
198x5x4

Dips
7x3 BW+44

I only got 3 hours of sleep down and went to workout in the early morning. Surprisingly all felt fine.
Right after I took off to the Musikmesse Frankfurt. I saw a LOT of incredibly talented musicians. Of course I fell right into bed when I got home ;-)

[Alexis]

Squat
286x3/2/2

Deadlift
330x3, 286x6

Fuck me, the effects of that 3 hour sleep night hit me hard today. I figured I'd not delay my workout until tomorrow though. I hate to get off rhythm.

[Alexis]

Press
121x5x4

Bench
220x3x3

Pullups
6/6/7

[Alexis]

Squat
247.5x5x4

Speed DL
220x1x12 30s paused

RDL
176x8x3

[Alexis]

Press
137.5x3x3

Bench
204x5x4

Chinups
7x3

[Alexis]

Squat
286x3, 231x5

Deadlift
335x3, 308x5

Ab Work

Pendlay Row
154x8x3

Squats are getting heavier by the week no matter what I do. Ate like a horse yesterday too and the whole workout felt fine except well....squats.
Getting real soreness every volume day with weights I was accustomed to makes me think I gotta go back to squatting 3x a week with the light recovery squat day.

[Alexis]

Bench
225x3x2

Press
121x5x4, 99x10

Pullups
8x3

Dips
BW+44x8x3

Felt so energized today that I added dips at the end.
Presses went so smooth that I added a backoff set.
I just hope squats tomorrow won't feel like shit again.

[Alexis]

Squat
247.5x3x7

Speed DL
225x10 30s interval

RDL
198x8x3

Squats still kinda rough. I think I have identified the problem. I will put the light squat day back in on Thursdays. I checked back with Andy Baker on this and he assumed the same.

[Alexis]

Squat
198x5x2

Press
137.5x4, 148.5x2

Bench
204x5x4

Chinups
9/9/8

So the strong powerlifter guy at our gym watched me benching and suggested that i should start using wristwraps. He let me borrow his wraps for my last set and I gotta say I really liked the feeling. It made me feel a little more comfortable letting me focus better on the actual lift and not wrist stability. That last set went down easier than the prior 3.
My wrists are not very big I gotta add.

[Alexis]

Squat
286x4

Deadlift
341x3, 308x5

Pendlay Row
154x8x3

Ab Work

Disappointed disappointed disappointed with squats.
TM does not work for me. I have tried every nuance of it. It is not working.
I will start 5/3/1 on monday.

[Alexis]

So here we go 5/3/1. I will go with a 4 day per week split and "The Triumvirate" accessory work routine.
I get very nice rest in atm and little work stress. If that situation changes I'll maybe have to stretch out the program and train 3 days per week. 5/3/1 is nicely adaptable like that.

Monday OHP/5 Sets Chins/5 Sets Dips
Wednesday Deadlift/5 Sets Pullups/5 Sets RDL
Friday Bench/5 Sets DB Bench/5 Sets DB Rows
Saturday Squat/5 Sets Front Squat/Ab Work

*I'm also switching over to KG. I'm tired of converting to lbs ;-)*

[Alexis]

Cycle 1/Week 1/Day 1

Press
40x5, 47.5x5, 52.5x8

Chinups
9/8/8/8/8

Dips
15/15/15/11/11

[Alexis]

Cycle 1/Week 1/Day 2

Deadlift
107.5x5, 122.5x5, 137.5x7
*wooooops I'm an idiot......I accidently picked Week 2's 3x3 weights for my DL, well in that case my performance was better than I thought*

Pullups
8/7/7/7/7

RDL
90x8x5

Quick and accurate 7 on DLs. I was aiming for 8 but did not want a form breakdown on the last rep.
Because I switched my program it has only been 4 days since I deadlifted last so I am sure next time I'll get at least 1 more clean rep easily.
My calluses hurt like fucking hell on the RDLs. Had to use one of the shitty bars too which made it even worse. I think I'll switch to a 6 rep scheme on these. Grip endurance nearly failed me there on top of the pain under my calluses.

[CFB]

Hi Alexis, I was just wondering why TM does not work for you. What do you think? How did your bodyweight change whilst using the TM? It's kind of funny, for me 5/3/1 did not really work. Now TM just works fine. In the retrospective I know now what went wrong with 5/3/1: I did too much conditioning work and did not eat enough. So bodyweight stayed roughly the same. So the system was not the problem but the food intake..

[Alexis]

I do think it is a combination of my age and food intake. I NEVER ate poorly but I refuse to eat 4000kcal every day. I gained a lot of fat after our twin girls were born from all the stress and dropping all sports activity for a few years. Now that I am back in a good zone again (roughly 16% BF) I want to stay there. My appearance is a factor in what I do for a living too and I refuse to throw away all my new clothes ;)
The one thing I hear a lot from people that have experience with 5/3/1 is that you don't have to eat like a horse to be succesful with it.
If you look at Wendler's personal experience, he dropped significant bodyfat on it.
How much/what assistance did you run on 5/3/1?

[CFB]

I did a combination of 5/3/1 and CrossFit Football. I did the basic 5/3/1 lifts and instead of doing assistance exercices I did the CrossFit Football Conditioning of the day. So if you for example have a look at it today on crossfitfootball.com this would mean first Deadlift 5/3/1 (or whatever lift you have programmed for the day) and then for time 40 Reps Bench Press - body weight, 40 Reverse Wall Climbs + push up. What happened: decent strength gains (up to a certain point), conditioning level went through the roof and a six pack (which I have lost now;-) However, the strength gains are not comparable to what happened the last 5 months on the TM.

[Alexis]

Ahhhhhh, that sounds like you got the bang for your buck tho (considering strength AND conditioning gains at the same time). When did you start to stall on it?

[CFB]

stalling occured after 9 months of training. Then I made the decision to put the focus on strength development for at least one year. I tried the TM because it made sense to me to milk first linear progression, before moving to more complicating stuff. Now I'm still using TM but combined with 5/3/1 to determine the traning weights of the main lifts.

[Alexis]

Cycle 1/Week 1/Day 3

Bench
65x5, 77.5x5, 87.5x8

DB Bench
30x10/10/8/8/8

DB Rows
27.5x10x5

Puh, I have not used a dumbell for about a year so I underestimated them a little. I was sure I could easily get 10x5 on the DB Bench. Probably could have but only with max effort.

[Alexis]

Cycle 1/Week 1/Day 4

Squat
82.5x5, 95x5, 107.5x7

Front Squat
40x8x5

AB Work
Hanging Pike 5x5

[Alexis]

Cycle 1/Week 2/Day 1

Press
45x3, 50x3, 57.5x6, 67.5x1

Chinups
9/9/9/8/8

Dips
BW+10x10x5

I picked up 5/3/1 for powerlifting. Hence the incorporation of the submaximal 1 rep.
Put weight on the dips now. I'm trying to limit the assistance work to 10 reps per set.
2 more total reps on the chins this week...yay.

[Alexis]

Cycle 1/Week 2/Day 2

Deadlift
107.5x5, 122.5x5, 137.5x7, 160x1

RDL
80x8x2, 90x8x3 (switched to mixed grip with more weight)

Pullups
9/8/7/7/8

Something funny today with the deadlift. I changed weights for the last submaximal 1 rep and put all my focus on it. I pulled the bar and it literally felt like I was lifting a feather. It turned out I forgot to put on 2x10kg.
Sure 140kg should feel lighter than 160kg but I put so much focus on it and expected heavy resistance and that made it feel like there was no weight attached at all. The power of the mind, eh?
Grip endurance is a bitch on this day. I might swap squat assistance with RDL in my 2nd cycle. It eventually helps getting a little more squat volume in anyway.

[Alexis]

Cycle 1/Week 2/Day 3

Bench
72.5x3, 82.5x3, 92.5x8, 110x1

DB Rows
27.5x10x5

DB Bench
30x10/9/9/9/9


Rows much faster than last week, same weight.

[Alexis]

Cycle 1/Week 2/Day 4

Squat
90x3, 102.5x3, 115x5, 130x1

Front Squat
60x5x4

AB Work
Hanging Pike 6x5

Planned to do 5 sets of front squats. Ended up with 4. My legs were trashed.

[Alexis]

My legs are sore as fuck today. This calls for more squat assistance work on a 2nd day and that is exactly what many people reported on 5/3/1, need moar skwatz.
Good thing 5/3/1 is flexible enough for any modification.
Everything else feels just fine so far.

[Alexis]

Cycle 1/Week 3/Day 1

Press
47.5x5, 52.5x3, 60x5

Chinups
9/9/9/8/8

Dips
BW+10x10x5

Same numbers on the assistance as last week but a little faster.

[Alexis]

Cycle 1/Week 3/Day 2

Deadlift
115x5, 130x3, 145x6

Squat
75x10x4

Pullups
8/8/8

I was out of gas after 3 sets of pullups. I'll reduce the volume a little next cycle. 10 sets per week is a little much.

[Alexis]

Cycle 1/Week 3/Day 3

Bench
77.5x5, 87.5x3, 97.5x6

DB Bench
30x10/10/10/9/10

DB Row
27.5x10x5

Assistance keeps either going up in reps or speed, good.
Bench was just what I expected, good good.

[Alexis]

Cycle 1/Week 3/Day 4

Squat
95x5, 107.5x3, 120x3

Front Squat
60x5x3

RDL
100x10x3

ABs
Hanging Leg Raises
6x5

[Alexis]

Deloading with 3x3 of Week 1 weights and reduced assistance.

[Mr_Rogers]

I forgot to mention in my thread about the squatting issues. I've found icing my knees (10 minutes on, 10 off, repeat) has really helped, I even do it on off days. Stretching out the legs also helps, but I've been inconsistent with that.

[Alexis]

Yea I stretch and used an icepack due to a slight ligament irritation. I think I should start foamrolling. Seems everyone only has to say the best things about it so far.

[Alexis]

Cycle 2/Week 1/Day 1

Press
42.5x5, 50x5, 55x7
35x10x3

Chinups
10/9/9/8/8

Dips
BW+20x10/9/9

Week 1 so far:

52.5x8
55x7






So I started Martin Berkhan's leangains stuff during this deload week. I did the no breakfast BCAA or 30g whey stuff too. Pretty disgusting on the first day. On day 4 I got used to it fairly well though. I was on low cal too for 5 days.
The intermittent fasting routine seems to work well with me. Not eating in the morning is not a big deal for me and I really enjoy the fulfilling meals later on.
I'll stick with the IF but may not with the no breakfast workouts. It was "OK" while I was just deloading. On a normal workout like today I REALLY feel it though. Unusual high pain on the last few reps on all exercises.

Only 1 more total rep on the Chinups, MEH. Expected 1 more on the press too.
I incorporated 3 sets of 10 for press on top of 5/3/1 and toned down dips just slightly. I want more emphasis on my press and after today I feel like I could have done 5 sets of 10 without a problem.

[Mr_Rogers]

I think I should start foamrolling. Seems everyone only has to say the best things about it so far.

I didn't think it did anything for me until I stopped doing it. Stopping was a pretty big mistake.

Any luck squatting?

[Alexis]

It looks like I identified the problem(s). I checked myself from the side in the mirror today just squatting with the bar. I looked ahead like I normally do and once I reached the bottom I checked myself in the side mirror. I was going deeper than I used to before getting the high heel shoes. Deeper than I actually have to for low bar.
Another problem irritating my medial ligament on my right knee seems to be due to changing my stance a little bit. My feet naturally point out quite a bit but recently I forced myself into the common 35°-45° angle. That caused my MCL to get irritated on the right knee.
I have a condition I was born with which is also the reason my butt sticks out a little more. All the common measurements to fix lordosis etc. don't help me much really. My abs are not weak and my hip flexors are not even remotely tight or shortened. I still stretch them a bit though. My hips are just built that way.
I incorporated the 5/3/1 BBB assistance routine for my squats which gave me quite a bit of room to iron this out with lighter weight. My feet have to point out roughly 50°-55° and I'm all good again.
Maybe I just need more "knees out". I'll play around with it some more.

[Alexis]

Cycle 2/Week 1/Day 2

Deadlift
102.5x5, 117.5x5, 132.5x8

Squat
65x10/10/10/9/10

Week 1 so far:

130x8
132.5x8

[Alexis]

Cycle 2/Week 1/Day 3

Bench
67.5x5, 77.5x5, 87.5x10

DB Bench
30x10x5

DB Row
30x10x6

Week 1 so far:

87.5x8
87.5x10



AWESOME workout. I either had a real good day or I am truly getting used to the intermittent fasting routine now. Ate my last meal at 11pm yesterday and started my workout at 3am today just on the prescribed BCAAs. Put in a 6th set of DB Rows just because I still had so much energy.
If I can repeat that with my squats tomorrow I'll be thrilled ;-)

[Alexis]

Cycle 2/Week 1/Day 4

Squat
85x5, 100x5, 112.5x6

Front Squat
65x5x3

RDL
105x10x3

ABs
Hanging Leg Raises
8x2

Week 1 so far:

107.5x7
112.5x6


Fucking A. I forgot my short pants at home and had to squat in these shitty no stretch long pants and....they got sticky and I completely ripped them apart on the 3rd set which fucked the form up badly.
Cut AB work short running out of time. I'll move it to the DL day.

[Alexis]

Cycle 2/Week 2/Day 1

Press
45x3, 52.5x3, 60x5
35x10x3

Chinups
9x5

Dips
BW+20x10x3

Week 2 so far:

57.5x6
60x5

[Alexis]

Cycle 2/Week 2/Day 2

Deadlift
110x3, 125x3, 142.5x5

Squat
65x10x5

Week 2 so far:

137.5x7
142.5x5



Shitty night of short 3.5 hours sleep resulted in running out of gas early on the DL...MEH. Squats worked very fine though.

[Alexis]

.

[Alexis]

Cycle 2/Week 2/Day 3

Bench
72.5x3, 82.5x3, 95x6

DB Bench
30x10x4

DB Row
30x10x4

Week 2 so far:

92.5x8
95x6



3rd day of sleep deprivation and pressed for time. Not too bad considering the conditions. Left 1 in the tank on BP and cut the assistance 1 set short due to time restrictions. Not as much rest between sets too.

[Alexis]

Cycle 2/Week 2/Day 4

Squat
92.5x3, 105x3, 117.5x3

RDL
105x10x3

ABs
9x3

Week 2 so far:

115x5
117.5x5

[Alexis]

Cycle 2/Week 3/Day 1

Press
50x5, 55x3, 62.5x4
35x10x3

Chinups
9x5

Dips
BW+20x10x3

Week 3 so far:

60x5
62.5x4



Today my week of sleep deprivation ends. Everything was a grind and weather sucked, way too humid. Recovery back to normal from now on...phew.

[Alexis]

Cycle 2/Week 3/Day 1

Deadlift
117.5x5, 132.5x3, 150x4

Squat
65x10x5

Week 3 so far:

145x6
150x4



Another fucking horrible humid day today, fuck I hate that weather.
Couldn't push through the 5th rep on the DL, weak.
Back to normal calories from today on.
At least I repaired my squats. They feel good again.

[Alexis]

Cycle 2/Week 3/Day 3

Bench
77.5x5, 87.5x3, 100x5

DB Bench
30x10x4

DB Row
30x10x4

Week 3 so far:

97.5x6
100x5

[Alexis]

Cycle 2/Week 3/Day 4

Squat
100x5, 112.5x3, 125x3

RDL
105x10x3

ABs
10/9/9

Left 1 in the tank on squats. Feeling good and going up again...finally.

Week 3 so far:

120x3
125x3

[Alexis]

Repeating Week 3 instead of doing the deload. I'm getting enough deload on my 10 day vacation from friday on.

[Alexis]

Press
40x5, 55x3, 62.5x4
35x10x3

Chinups
9/9/9/9

Dips
BW+20x10x2

I can tell this is the time I'm supposed to deload. Chinups were extra rough today.

[Alexis]

Bench
80x5, 87.5x3, 100x6 (PR)
70x10x4

Pullups
9/8/8/8

Hooray, after just barely hitting 100x5 6 days ago i hit a PR of 100x6 now.
I moved bench friday to thursday this week because I take off tomorrow.
Maybe resting tuesday and wednesday gave me some extra recovery.
I will do my Wednesday DL and volume squat tomorrow along with my 5/3/1 squat and then head off for vacation.

[Alexis]

Squat
100x5, 112.5x3, 125x3
72.5x10x2

Deadlift
117.5x5, 132.5x3, 132.5x8

Condensed version of wed/sat essentials.

[Alexis]

Cycle 3/Week 1/Day 1

Press
45x5, 50x5, 57.5x6

Bench
70x10x5

Chinups
8/8/8/8/8

Week 1 so far:

52.5x8
55x7
57.5x6


Back home from vacation! A little tired from the early flight home and sleeping poorly due to some weird heavy food. In general very rested though and very well fed. TONS of meat and veggies every day :-) (And Gin Tonic's *cough cough*).

Moved the Chinups to the very end now following BBB for everything but DL. Makes them harder but hey, it's just assistance after all.
I'm expecting some sweet DOMS tomorrow ;-)

[Alexis]

Cycle 3/Week 1/Day 2

Deadlift
105x5, 122.5x5, 137.5x7

Squat
80x10x5

Week 1 so far:

130x8
132.5x8
137.5x7



DL felt wonderful after the 12 day break from lower body work. Left at least 1 in the tank too since I'm on BBB now. This very break though is also the reason for my sweet sweet soreness from squats just 1 day after now ;-)
I had to lay down between my squat sets but I managed all reps with good form.

[Alexis]

Cycle 3/Week 1/Day 3

Bench
70x5, 80x5, 90x8

Press
42.5x10/10/10/10/9

Chinups
8/8/8/8/8

Week 1 so far:

87.5x8
87.5x10 (I dunno wtf I was smoking that day)
90x8


Nooooooo, missed the very last volume press rep haha. Oh well, I'll get used to it. I expected that it takes me a week to make up for the vacation pause.
Still sore as fucking hell from wednesday volume squat.

[Alexis]

Cycle 1/Week 1/Day 4

Squat
90x5, 102.5x5, 117.5x5

RDL
105x10x3

Week 1 so far:

107.5x7
112.5x6
117.5x5


Good god I am STILL sore from wednesday. I even pushed squat day from sat to sun this week. Forgot the belt on top of that...meh. Just hit prescribed reps.

[Alexis]

Cycle 3/Week 2/Day 1

Press
47.5x3, 55x3, 60x4

Bench
70x10x5

Chinups
7/7/7/7/7/7

Curls
20x12x3

Week 2 so far:

57.5x6
60x5
60x4


Forgot my belt AGAIN GRRRR. Was not completely recovered from BBB pressing 3 days ago but that was to be expected anyway.

[Alexis]

Cycle 3/Week 2/Day 2

Deadlift
112.5x3, 130x3, 145x5

Squat
80x10x5

Week 2 so far:

137.5x7
142.5x5
145x5


Left 1-2 in the tank on DL. Squats felt great. I clearly repaired my form. Also a lot less sore than 1 week ago.

[Alexis]

Cycle 3/Week 2/Day 3

Bench
75x3, 85x3, 95x5

Press
42.5x10x3, 42.5x9, 40x9

Chinups
7/7/7/7/7/6/6

Bicep Curls+Lying Tricep Extension
3 Sets

Week 2 so far:

92.5x8
95x6
95x5


Left 1-2 in the tank on the bench. Supersetted Chinups with the presses.
The BBB challenge is starting to take its toll. I will strictly stick with prescribed 5/3/1 reps from next week on as Wendler recommends.

[Alexis]

Cycle 3/Week 2/Day 4

Squat
95x3, 111x3, 122.5x3

RDL
105x10x3

[Alexis]

Cycle 3/Week 3/Day 1

Press
50x5, 57.5x3, 65x1

Bench
72.5x10x5

Chinups
7/7/7/7/7/6/6

Biceps&Triceps
3 Sets

[Alexis]

Cycle 3/Week 3/Day 2

Deadlift
122.5x5, 137.5x3, 155x1

Squat
80x10x5

ABs
10x3

[Alexis]

Cycle 3/Week 3/Day 3

Bench
80x5, 90x3, 102.5x1

Press
42.5x10/10/9/9/9

Chinups
7/7/7/7/7/7/6

Biceps+Triceps
3 Sets

[Alexis]

Cycle 3/Week 3/Day 4

Squat
102.5x5, 117.5x3, 130x1

RDL
100x10x4

[Alexis]

Cycle 3/Deload/Day 1

Press
45x3, 50x3,57.5x3

Bench
72.5x10x5

Chinups
7/7/7/7/7/7/6

Biceps&Triceps
3 Sets

This is just a deload week for the 5/3/1 part. In the BBB challenge you stay on schedule.

[Alexis]

Cycle 3/Deload/Day 2

Deadlift
105x3, 122.5x3, 137.5x3

Squat
80x10x5

ABs
10x3

[Alexis]

Cycle 3/Deload/Day 3

Bench
70x3, 80x3, 90x3

Press
42.5x10x5

Chinups
7x7

Biceps+Triceps

Finally made the 50th rep on presses with 42.5 with 50th being a true grinder.

[Alexis]

Cycle 3/Deload/Day 4

Squat
90x3, 102.5x3, 117.5x3

Deadlift
100x10x4

First BBB DLs ever. Pretty intense. Unsure if I'll bump these up to 10x5.

[Alexis]

Cycle 4/Week 1/Day 1

Press
45x5, 52.5x5, 60x4

Bench
82.5x10/10/10/9/8

Chinups
7x7

Biceps+Triceps
3 Sets

Shit just got real. The 3rd month of the BBB challenge started today. The 3rd month definitely is a challenge. Missed a rep on the press. My shoulders were not even fully recovered from friday.

[Alexis]

Cycle 4/Week 1/Day 2

Deadlift
107.5x5, 125x5, 142.5x5

Squat
90x10x5

Continued with just prescribed reps on 5/3/1. Felt surprisingly easy. At least 2 more in the tank.
I was surprised that I managed the full rep scheme on my first 70%x5x10 squat day.
5 min pauses since it took 3 mins alone to just catch my breath.

Friday, 07/13/12

Cycle 4/Week 1/Day 3

Bench
70x5, 82.5x5, 92.5x5

Press
42.5x10x5

Chinups
+10x4/4/3/3/3

Biceps+Triceps
3 Sets

[Alexis]

Cycle 4/Week 1/Day 4

Squat
92.5x5, 117.5x5, 120x5

Deadlift
110x10x4

Good lord...BBB DLs.......disgusting.......nuff said

[Alexis]

Cycle 4/Week 2/Day 1

Press
50x3, 57.5x3, 62.5x3

Bench
82.5x10x3, 80x10, 80x9

Chinups
7x7

Biceps+Triceps
3 Sets

[Alexis]

Cycle 4/Week 2/Day 2

Deadlift
122.5x3, 137.5x3, 150x3

Squat
90x10x5

Woops, accidently picked my increments too high on ramping DLs up. Went very fine anyway. High volume/intensity squats as disgusting as usual. But good ;-)
Actually feel a little less sore today than 1 week before.

[Alexis]

Cycle 4/Week 2/Day 3

Bench
77.5x3, 87.5x3, 97.5x3

Press
45x10x5

Chinups
+10x3/3/2/2/2

Biceps+Triceps
3 Sets

[Alexis]

Cycle 4/Week 2/Day 4

Squat
100x3, 112.5x3, 127.5x3

Deadlift
110x10x4

[Alexis]

Cycle 4/Week 3/Day 1

Press
52.5x5, 60x3, 67.5x1

Bench
82.5x10x5

Chinups
7x5

Biceps+Triceps
3 Sets

Cut Chinups short, running out of gas. Main lifts demanding a lot atm.

[Alexis]

Cycle 4/Week 3/Day 2

Deadlift
125x5, 142.5x3, 157.5x1

Squat
90x10x5

[Alexis]

Cycle 4/Week 3/Day 3

Bench
82.5x5, 92.5x3, 102,5x1

Press
47.5x10x2, 45x10x3

Chinups
+10x3/3/3/3/3

Biceps+Triceps
3 Sets

[Alexis]

Cycle 4/Week 3/Day 4

Squat
107.5x5, 120x3, 135x1

Deadlift
110x10x4

That's it. I did it. BBB challenge done. What I heard everwhere before I started this was right. The 3rd month IS truly challenging.
On squat and bench I was able to hit the 70% mark. Press and DL rather 66%ish.

[Alexis]

Cycle 4/Deload/Day 1

Press
47.5x3, 55x3, 62.5x2

Bench
82.5x10x3

Chinups
5x5

Biceps+Triceps
2 Sets

[Alexis]

Cycle 4/Deload/Day 2

Deadlift
107.5x3, 125x3, 142.5x3

Squat
90x10x3

[Alexis]

Cycle 4/Deload/Day 3

Bench
70x3, 82.5x3, 92.5x3

Press
45x10x3

Chinups
5x5

Biceps+Triceps
2 Sets

[Alexis]

Cycle 4/Deload/Day 4

Squat
92.5x3, 107.5x3, 120x3

Deadlift
110x10x2

[Alexis]

Press
50x3, 57.5x3, 65x3(PR)

Bench
85x10x3

Chinups
7/7/6

Putting in another medium week. I'll get my real rest week finally on vacation in a few days.
Chinup reps have gone down a bit since I started doing every single rep touching the bar with my chest. I can really feel the effect of the greater ROM though. Definitely a little more sore in the lats.

[Alexis]

Deadlift
120x3, 137.5x3, 155x4

Squat
92.5x10x2

[Alexis]

Bench
80x3, 90x3, 100x7(PR)

Press
47.5x10x3

Chinups
7/7/6

Awesome workout today. Despite not even being fully rested because I have to cut this week shorter due to the upcoming vacation I hit a bench PR increasing from 100x6 to 100x7.
This would have been 8 if I'd waited the regular 2 more days I am sure.
Flawless OHP with a 2.5kg increase too afterwards.
Pretty curious what my chinups will be at when I don't superset them after my vacation.

[Alexis]

Squat
102.5x3, 117.5x3, 132.5x3

Deadlift
112.5x10x2

[Alexis]

Back from vacation. It's nice being able to sleep for over 8 hours every night.
I'm going to experiment and reduce volume across the board. Intense and short workouts 3 times per week.

Deadlift
160x3, 142.5x4

Chinups
+20x3, +10x4, BWx8

DB Rows
32.5x5x3

[Alexis]

Bench
110x2, 90x7, 80x8

Press
62.5x2, 50x8

Dips
+20x8, +10x10

What a shitty fucking day. Apparently caught a stomach virus and had the shits in the morning and stomach nausea. Should not have went to the gym in the evening. I had no energy. Extremely humid and hot day on top.

[Alexis]

Squat
130x4, 115x5, 105x5

Shrugs
100x8x3

First shrugs in my life. My grip was actually a limiting factor here. Gotta grip a little differently next time so I can actually challenge my neck.

[Alexis]

Deadlift
160x3, 142.5x4

Chinups
+20x4/+10x5/BWx8

DB Row
35x5x3

[Alexis]

Bench
105x5, 95x6, 85x7

Press
62.5x3, 55x5

Dips
+30x8/+20x9

[Alexis]

Squats
130x3, 115x4, 105x6

Shrugs
100x10/10/9

Weak squat today, MEH.

[Alexis]

Deadlift
160x4(PR), 142.5x5

Chinups
+20x4/+10x5/BWx8

DB Row
32.5x5x3

Improvement on the DL today. Despite a very rough weekend, yay.

[Alexis]

Bench
105x4, 95x5, 85x7

Press
62.5x3, 55x5

Dips
+30x8/+20x9

Not the greatest day. I guess the calorie deficit is slowly showing effects.

[Alexis]

Squat
130x3, 115x5

Shrugs
110x10x3

[Alexis]

Squat
130x3, 110x4

Bench
105x3, 90x7

Chinups
+20x3/BWx8

[Alexis]

Deadlift
160x2, 140x4

Press
62.5x4, 55x5, 50x6

DB Rows
32.5x5x3

Really out of gas on the DLs today ewwwwww. That PR 4th rep at 160 I grinded out a week ago is prob the reason. Or the diet. Or both ;-)
My press went really well this time tho.

[Alexis]

Squat
120x5, 105x6

Bench
105x4, 90x7

Chinups
+20x3/BWx9

DB Lateral Raises
10x12/11/10

[Alexis]

Squat
120x4, 105x5

Bench
100x6, 85x8

Chinups
+10x4/BWx9

[Alexis]

Deadlift
160x2, 140x4

Press
62.5x4, 55x5, 50x6

DB Rows
32.5x5x3

[Alexis]

Squat
120x3, 100x4

Bench
100x5, 85x8

Chinups
+10x4/BWx8

DB Lateral Raises
10x10x3

[Alexis]

Squat
120x3, 100x4

Bench
100x4, 85x8

Chinups
+10x5, BWx8

[Alexis]

Squat
110x3, 100x4, 90x5

Bench
100x4, 90x5, 80x6

Chinups
+10x4, BWx6, BWx6

2 week break due to a real long and stubborn flu. As usual I lost most weight on the squat.

[Alexis]

Deadlift
150x3, 135x4

Press
60x4, 55x5, 50x6

DB Row
27.5x9x3

[Alexis]

Squat
110x4, 100x5

Bench
100x4, 90x5, 80x6

Chinups
+10x5, BWx7

[Alexis]

Squat
110x4, 100x5

Bench
100x4, 90x5

Chinups
+10x5, BWx7

DB Lateral Raises
10x9x3

[Alexis]

Deadlift
150x3, 135x4

Press
60x4, 55x5

Dips
+30x6, +15x8

DB Rows
30x8x3

[Alexis]

Squat
110x5

Bench
100x6

Chinups
+10x6

DB Lateral Raises
12.5x6x3

[Alexis]

Squat
110x6, 100x6, 90x6

Bench
102.5x4, 92.5x5, 82.5x6

Chinups
+20x3, +10x5, BWx6

[Alexis]

Squat
90x5x2

Press
60x3, 55.5x5, 50x6

Deadlift
150x4

Dips
+20x6x3

DB Rows
30x8x3

Had my cues confused after watching Rip's new press video. Costed me a rep on the max press.
I may have to push deadlifts to the friday workout. I just don't feel recovered well enough from monday.

[Alexis]

Squat
115x6

Bench
105x4

Chinups
+15x4

DB Lateral Raises
12.5x7x3

[Alexis]

Squat
115x5, 102.5x5, 92.5x6

Bench
105x3, 95x4, 85x5

Chinups
+15x3, +5x4, BWx6

[Alexis]

Squat
95x5x2

Press
60x5(PR), 55x5, 50x6

Dips
+20x8x3

DB Rows
30x8x3

[Alexis]

Squat
120x4 (left 1 rep in the tank here)

Bench
105x4

Chinups
+15x4

SLDL
80x10x3

DB Lateral Raises
12.5x7x2

Back to 5/3/1 BBB template. I log all this lifting and failed to see what actually worked.

[Alexis]

Press
60x5, 55x5

Bench
70x10x5

supersetted with

Chinups
6x5

[Alexis]

Deadlift
150x3

Squat
80x10x5

Must have squeezed something under my right shoulderblade yesterday. Took it easy on the DLs because of that.
First volume squats in months felt like hell. Clean but tough.

[Alexis]

Bench
105x5, 95x5

Press
40x10x5

DB Rows
22.5x10x5

[Alexis]

Squat
120x5, 107.5x5

Good Mornings
45x10x5

First Good Mornings ever. Went fairly light on these. I really like the stretch it gives me. My hamstrings were always shortened.
Left 1 in the tank on both squat sets. Felt really great too. Finally things seem to pick up again.

[Alexis]

Press
60x5, 55x5

Bench
70x10x5

supersetted with

Chinups
7x5

ALMOST had the 6th rep on the press. I'll have that next week!
My hammies are still sore as hell from GMs.....

[Alexis]

Deadlift
150x3, 135x4

Squat
80x10x5


Man....my hamstrings are STILL sore from saturday's GMs...
I should have incorporated these much sooner.

[Alexis]

Woops, this was 11/16/12 actually.
Bench
105x5, 95x5

Press
40x10x5

supersetted with

Chinups
7x5

Real smooth 105x5 bench today. Felt much easier than last weeks 5. 105x6 is due next week.

[Alexis]

Squat
125x4, 112.5x4

Good Mornings
45x10x5

Nice and smooth. Left 1 in the tank again on the squats.

[Alexis]

Press
60x5, 55x5

Bench
70x10x5

DB Row
25x10x5

Slow press is slow /:

[Alexis]

Deadlift
150x4

Squat
60x10, 80x10x5

SLDL
90x8x3

SO fucking beat today. Weights were all fine but was completly out of breath after each set.
In hindsight, I did the volume squatting without the belt for the first time. That is probably why.

[Alexis]

Bench
105x6(PR), 95x6

Press
40x10x5

supersetted with

Chinups
7x5

Tadaa, new PR on the bench. I am finally back on the right track. The 6th rep went up slowly but it wasn't even a grinder. All volume pressing got a little easier. I think I will increase the weight a little next week.

[Alexis]

Squat
125x6, 112.5x6

Good Mornings
50x10x5

Progressing.....feeling good.

[Alexis]

Press
60x6(PR), 55x6

Bench
82.5x10/10/10/10/9

DB Rows
25x10x5

Yay, another PR. My triceps felt like they would burst on rep 49 so I stopped.
Feels really fine now though.

[Alexis]

DL
140x1

Squat
90x10x2

Back was tired. Everything felt heavy, even warmups. So I just said "fuck it" and went back home. I'll log this day as active recovery.

[Alexis]

Bench
110x3(4), 100x8(PR)

Press
45x10x5

supersetted with

Chinups
7x5

Terrible spotter on the 110 bench. So I reracked it at 4 and put my efforts into the 2nd set with 100 and tadaa, another PR.

[Alexis]

Squat
130x5, 117.5x5

Powerclean
60x3, 65x3, 70x0, 70x2

SLDL
100x8x3

Left 1-2 in the tank on squats. First PC's since march, not too bad.

[Alexis]

Press
62.5x4, 55x6

Bench
80x10x4

DB Row
25x10x4

Wow, just 1 day of poor nutrition before the workout day and it shows.

[Alexis]

Deadlift
150x5

Squat
90x10x3

Good Morning
45x10x3

[Alexis]

Bench
110x4, 100x6

Press
45x10x3

supersetted with

Chinup
7x4

Pressed for time today and my triceps got fried quickly. Rep 4 on the bench was a 7 second grinder.

[Alexis]

Squat
135x5(PR), 120x6

Powerclean
60x3, 65x2, 70x0, 70x2, 75x1, 75x0

SLDL
100x8, 100x8, 100x9

[Alexis]

Press
62.5x4, 55x6

Bench
80x10x4

supersetted with

Chinups
7x4

[Alexis]

Deadlift
155x5

Squat
90x10x3

Good Morning
45x10x3

[Alexis]

Bench
110x4, 100x8

Press
45x10x3

supersetted with

Chinups
7/7/7/8

Solid 4th rep on the bench today. Next session could be 5.

[Alexis]

Squat
135x5, 120x6

Powerclean
60x3, 65x2, 70x2, 75x0, 75x1, 75x0

SLDL
100x9x3

[Alexis]

Press
62.5x5(PR), 55x6

Bench
85x8x5

supersetted with

Chinups
7x4

[Alexis]

Deadlift
160x3, 160x2, 140x7

Squat
95x8x4

Good Morning
50x10x3

[Alexis]

Bench
110x4, 100x8

Press
47.5x8x3

supersetted with

Chinups
8/8/7

[Alexis]

Squat
137.5x1, 120x8(Rep PR)

Powerclean
60x2, 70x2, 75x0, 75x0

SLDL
100x9x2

[Alexis]

Press
65x1, 55x8(Rep PR)

Bench
85x8x4

supersetted with

Chinups
8x3

[Alexis]

New year, new program, new notation. I bought into Paul Carter's approach which, after all, is not entirely different from Jim Wendler's.
This will also help me to stay away from going balls out at high weight% all the time. I have trouble controling myself in that regard.
Rest between sets is cut down to 2 minutes except on the big lifts.

So here goes Paul Carter's LRB 365.

[Alexis]

Squat
70x5, 77.5x4, 92.5x3, 100x2, 105x1, 112.5x1, 120x1

Pause Squat
87.5x2x5

Deadlift
60x5, 80x4, 95x3, 110x2, 125x1, 132.5x1, 140x1, 110x3x3

Good Morning
40x20

[Alexis]

Bench
52.5x5, 60x4, 70x3, 80x2, 82.5x1, 87.5x1, 92.5x1, 72.5x16

Incline Bench
60x2x10

Press
40x10/10/8

DB Fly
10sx2x20

Tricep Pushdown
35x4x20

[Alexis]

Chinups
7/7/7/6/5

DB Row
22.5sx4x10

BB Shrugs
80x4x20

BB Curls
12.5x20/20/16/14

[Alexis]

Squat
65x5, 75x4, 87.5x3, 97.5x2, 102.5x1, 112.5x1, 117.5x1

Pause Squat
90x2x5

Deadlift
PC 60x5 to warm up
75x5, 90x4, 105x3, 120x2, 125x1, 130x1, 135x1, 110x3x3

Good Morning
45x2x15

Leg Curl
50x2x20

[Alexis]

Bench
52.5x5, 60x4, 70x3, 80x2, 85x1, 87.5x1, 92.5x1, 80x15

Incline Bench
60x2x10

Press
40x10/10/9

DB Fly
12.5sx2x20

Tricep Pushdown
40x4x20

Wow, my biceps are actually still sore from bro curling last friday..... I started too high, not used to bro shit.

[Alexis]

Chinups
7/7/7/6/6

DB Row
22.5sx4x10

BB Shrugs
80x4x20

BB Curls
12.5x4x20

[Alexis]

Squat
65x5, 75x4, 87.5x3, 97.5x2, 112.5x1, 115x1, 120x1

Pause Squat
97.5x2x3

Deadlift
PC 60x5 to warm up
75x5, 90x4, 105x3, 120x2, 130x1, 135x1, 140x1, 120x2x3

Good Morning
45x2x15

Leg Curl
60x2x20

[Alexis]

Bench
52.5x5, 60x4, 72.5x3, 80x2, 92.5x1, 95x1, 97.5x1, 85x15(Rep PR)

Incline Bench
60x2x10

Press
40x10/10/9

DB Fly
12.5sx2x20

Tricep Pushdown
40x4x20

[Alexis]

Pullups (neutral grip)
8/8/7/7/6

DB Rows
22.5sx4x20

BB Shrugs
80x4x20

BB Curls
12.5x4x20

[Alexis]

Squat
70x5, 82.5x4, 95x3, 105x2, 110x1, 117.5x1, 125x1

Pause Squat
92.5x3x3

Deadlift
PC 60x5 to warm up
65x5, 80x4, 97.5x3, 115x2, 130x1, 137.5x1, 142.5x1, 115x2x3

Good Morning
45x15

Leg Curl
60x20

[Alexis]

Bench
60x5, 67.5x4, 80x3, 85x2, 90x1, 95x1, 100x1, 80x18(Rep PR)

Incline Bench
60x10

Press
40x2x10

DB Fly
12.5sx20

Tricep Pushdown
40x2x20

I like all these new rep PRs, yay.

[Alexis]

Chinups
7/7/7/6

DB Rows
22.5sx2x20

BB Shrugs
80x2x20

BB Curls
15x2x20

[Alexis]

Squat
70x5, 82.5x4, 95x3, 105x2, 112.5x1, 125x1, 127.5x1

Pause Squat
100x2x3

Deadlift
PC 60x3, 65x2 to warm up
80x5, 100x4, 112.5x3, 130x2, 137.5x1, 142.5x1, 147.5x1, 122.5x2x3

Good Morning
45x15

Leg Curl
60x20

[Alexis]

Bench
60x5, 67.5x4, 80x3, 85x2, 92.5x1, 100x1, 105x1, 85x16(Rep PR)

Incline Bench
60x10

Press
40x2x10

Butterfly Machine
45x25

Tricep Pushdown
45x2x20

[Alexis]

Chinups
7/7/7/7

DB Rows
22.5sx2x20

BB Shrugs
80x2x20

BB Curls
15x2x25

[Alexis]

Squat
70x5, 82.5x4, 95x3, 105x2, 125x1, 127.5x1, 132.5x1

Pause Squat
105x3

Deadlift
PC 60x3, 65x2, 70x1 to warm up
80x5, 100x4, 112.5x3, 130x2, 142.5x1, 147.5x1, 152.5x1, 130x3

Good Morning
45x15

Leg Curl
60x20

Feeling great, everything that is not a single rep is done beltless.

[Alexis]

Wednesday, 02/06/13

Bench
60x5, 67.5x4, 80x3, 87.5x2, 102.5x1, 105x1, 107.5x1, 92.5x13(Rep PR)

Incline Bench
60x10

Press
42.5x2x10

Butterfly Machine
50x20

Tricep Pushdown
45x2x25

[Alexis]

Chinups
7/7/7/7

DB Rows
25sx2x10

BB Shrugs
80x2x20

BB Curls
17.5x2x20

[Alexis]

Squat
75x5, 87.5x4, 102.5x3, 115x2, 120x1, 125x1, 135x1

Pause Squat
100x5

Deadlift
70x5, 87.5x4, 105x3, 122.5x2, 140x1, 150x1, 155x1, 122.5x3

Good Morning
45x10

[Alexis]

Bench
62.x5, 72.5x4, 85x3, 92.5x2, 97.5x1, 102.5x1, 110x1, 85x16

Press
42.5x10

Butterfly Machine
50x20

[Alexis]

Chinups
2x8

DB Rows
25sx2x10

BB Shrugs
80x10

BB Curls
17.5x2x25

[Alexis]

Squat
75x5, 90x4, 102.5x3, 115x2, 120x1, 135x1, 137.5x1

Pause Squat
105x5

Deadlift
90x5, 105x4, 122.5x3, 140x2, 150x1, 155x1, 157.5x1, 130x3

Good Morning
45x10

[Alexis]

Bench
62.5x5, 72.5x4, 85x3, 92.5x2, 100x1, 110x1, 112.5x1, 92.5x13

Press
40x15

Butterfly Machine
50x20

[Alexis]

Chinups
2x8

DB Rows
25sx2x10

BB Shrugs
90x10

BB Curls
20x2x20

[Alexis]

Squat
75x5, 90x4, 102.5x3, 115x2, 132.5x1, 137.5x1, 142.5x1

Pause Squat
115x3

Deadlift
90x5, 105x4, 122.5x3, 140x2, 155x1, 157.5x1, 162.5x1, 140x3

Good Morning
45x10

[Alexis]

Bench
60x5, 72.5x4, 85x3, 92.5x2, 110x1, 112.5x1, 115x1, 100x9(Rep PR)

Press
42.5x10

Butterfly Machine
50x20

Tricep Pushdown
50x20

[Alexis]

Chinups
2x8

DB Rows
25sx2x10

BB Shrugs
100x12

BB Curls
20x2x20

[Alexis]

Deload Week

[Alexis]

First time maxing out ever.

The results:
Squat 152.5kg went up real smooth
Bench 125kg failed, too ambitious here, 120kg was more likely, upper body Rep PRs seem to transfer completely different from what I am used to from lower body
OHP 72.5kg check
Deadlift no dice yet, I was too tired to even try after that week of PRing, estimate 175-180kg

The following week will be a little lighter than usual.

[Alexis]

Squat
125x2x3, 100x10

Bench
100x5/5/10(Rep PR)

DB Rows
25sx3x10

[Alexis]

Squat
light work up to 60x5

Press
60x2x3, 50x10

Deadlift
140x2x3

SLDL
100x2x10

Tricep Pushdown
50x2x20

[Alexis]

Pause Squat
100x3x3

Chinups
4x7

Dips
+10kgx3x10

BB Shrugs
80x2x20

BB Curls
20x2x20

[Alexis]

Squat
130x3x3, 115x9(Rep PR)

Bench
102.5x3x3, 90x13

Power Clean
60x3x3

DB Row
27.5sx3x10

[Alexis]

Press
62.5x3x3, 55x9(Rep PR)

light squatting
60x5, 80x5

Deadlift
150x3x3

SLDL
100x2x10

Abs

[Alexis]

Pause Squat
100x3x4

Chinups
6/6/6/6/7

Dips
+10kgx10/10/13

DB Shoulder Press
17.5sx3x10

[Alexis]

Squat
130x3x3, 115x9

Bench
102.5x3x3, 90x14(Rep PR)

DB Row
27.5sx3x10

[Alexis]

Power Clean
60x3x3 and light squats

same old spot in the lower back felt bad after PCs so I canceled DLs atfer a few warmup reps

Press
62.5x3x3, 55x10(Rep PR)

substituted back work:
Chinups
3x7

Rear Delt Rows
2 Setsx15

This shit will hurt for a few days :-(

[Alexis]

Chinups
5x6

Dips
+10kgx4x10

Seated Dumbell Shoulder Press
15sx15/15/10/10

BB Curl
17.5x25

Paused Squats
80x3x5

A set of GMs and Hyperextensions to get some blood flowing in my back.

Easing into lower body training after some days of hurt.

[Alexis]

Bench
105x3x3, 92.5x12

Squat
115x3, 122.5x3, 130x3, 115x5

DB Row
25sx3x15


Back is getting better but being careful with the squat still.

[Alexis]

OHP
62.5x3x3, 55x10

Front Squat
60x5, 80x2

Deadlift
130x3, 140x3, 150x3

SLDL
80x4x10

Pullups
3x5

ABs
Toe To Barx10

Reverse Hypers
2x10

Did some lighter volume work for back rehab. Back feels a lot better since then.

[Alexis]

Chinups
5x6

Dips
+12.5kgx4x10

DB Shoulder Press
15sx3x15

BB Curl
22.5x20

Paused Squat
100x3x5

ABs
Toes To Barx10

Reverse Hypers
2x15