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Wednesday - Light day
Less than 5 hours sleep two nights in a row.
Tired, dehydration headache and on a 5-600 cal deficit ATM.
SQ (2x5)
100x5,5
PR (4x6)
54x6,6,6,6
ditched BB Row. Too tired.
Better than nothing.
30 mins
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Wednesday - Light day
SQ (2x6)
100x2,2 (225)
PR (4x6)
54x6,6,6,6 (120)
BBR (4x6)
67.5x6,6,6,6
Friday - Medium day
SQ (3x6)
110x6,6,6 (240)
BP (4x6)
80x6,6,6,8 (175)
82.5x6
DL (1x6)
130x6 (285)
Monday - Heavy day
SQ (4x5)
125x5,5,5,5 (275lb - 5 mins rest)
INCB (4x5-7)
72x6,7,7,7,6 (160 - 4 min rest)
60x10 back off set after 1 min
DL (3x5)
120x5,5,5 (265)
Wednesday - Light day
SQ (2x5)
110x5,5
PR (5x5)
58x5,5,5,5,5 (128 - 5 mins rest - just made the reps on last two sets)
BBR (4x5-7)
78x8,8,8,8,9 (too light)
Chins
BWx12,10,10
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Friday - Medium day
Tired today. Called out until midnight and up at 0600.
Feeling it in my knees as inflammation (mild) and legs.
Felt fine after warm ups and squatted easily with good depth and bounce at the bottom.
SQ (3x5)
115x5,5,5 (253 - 3 mins)
BP (4x5)
85x5,5,5,5 (187 - 5 mins)
CGB 76x5 (167 - my 10 yr old wanted the bench and I was running out of time so only one set of CGB)
DL (1x5)
140x5 (308 - felt good)
I can feel that GGW will start to get heavy in weeks 7-9.
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Saturday - Accessory day to increase PR frequency on H-L-M
PR (4x5)
40x5,5,5,5 (88lb - 2 mins rest - super set with BW Chins)
BW Chins
9,8,8,7 (2 mins rest - super set with PR)
LTE
37x15,12,10, 8
32x11, 9
BB Curl
32x12,11,10
DB Curl density sets (10 breaths between)
12.5x16/10/10
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Heavy Day
Monday - Heavy day
SQ (4x4)
132x5,4,4,4 (290lb - 6-7 mins rest)
INC BP (4x5-7)
75x7,7,7,7 (165lb - 4 mins rest)
DB 25x10
DL (3x4)
130x4,4,4 (3 mins rest)
Curls
25x10
35x10
32.5x10
30x10
27.5x10
25x10
90 mins
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Light Day
Wednesday - Light day
SQ (2x4)
115x4,4
PR (4x4)
61x4,4,4,6 (135lb - new 6 rep PR)
72x1 (159lb - just for fun - this is my most recent 1RM on which this pogram cycle for PR is based)
BBR (4x4)
85x4,4,4,7
Chins
BWx10,10,9,8
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Friday - Medium Day
SQ (3x4)
275x4,4,4
BP (4x4)
200x4,4,4,4
CGB (2x8 paused)
165x8,8
DL (1x4)
320x4
45 mins
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Monday - Heavy day (05:30)
SQ (4x6)
275x6,6,6,6 (heavy)
INC BP (4x5-7)
167x6,6,5,6
150x8
GM (3x8)
155x8,8,8
These replaced light DL as lower back is feeling really tight last couple of weeks.
BB Curl
25x10
35x10
32.5x10
30x10
27.5x10
25x10
80min
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Wed - Light
SQ 220x5,5 paused
PR 120x6,6,6,6
Chins BWx8,8,7,6
Dehydrated, long day in the bush, two nights less than 5 hours sleep.
Friday - Medium
SQ 245x6,6,6,6,6
BP 175x6,6,6,8 + 185x6
DL 285x6
LTE 37x10,10,12, 10
Sat - Accessory day
PR 105x3,3,3,3,3,3 (DE 2 mins rest)
Chins BWx9,8,8,7
LTE 82x15,12,10,8, 70x11,9
Last edited by Peter Egener; 03-16-2018 at 09:02 PM.
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Monday - Heavy
SQ 290x4,4,4,4
INC BP 163x7,7,7,7
DL 285x4,4,4
Curls 6 sets BB
Wed - Light
SQ 253x4,4,
PR 132x4,4,4,6 (PR), 155x1
BBR 187x4,4,4,4
Chins BWx10,10,9
Friday - Medium
SQ 275x6,6,6,6,6
INC BP 168x6,6,6,6 + 150x8
GM 150x10, 170x8, 170x8 (lower back still tight from DL)
More curls
Sat - Accessory day
PR 110x3,3,3,3,3,3 (DE 2 mins)
Chins BWx10,11,9,8
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